“Aiyah,” she said. “You are getting fat.”

I am Whasian: half-Chinese, half-Caucasian. My father, a (now retired) diplomat, met my mother in Hong Kong, and the two of them globe-trotted their way to a family. I grew up predominantly overseas, in both Western and Asian countries. Learning to reconcile my two cultural sides has always been a part of the package. And of all the differences and similarities between Chinese and American culture, the one that has shaped my life the most is the pervasive desire to be thin.

My DNA may have “Chinese” written on half of it, but my body type was undoubtedly inherited from my father’s side of the family. I am 5’9″ with long legs, broad hips and an ample chest. In retrospect, I know that I was most decidedly not a fat child. I was perfectly average well into adolescence. Sure, I went through my baby-fat phase, and at some points I was slightly more rotund than at others, but for the most part, there was really nothing wrong with my weight. I, of course, did not see it that way. From the minute I hit puberty, I was simply too fat. And that mentality is harmful enough in a US middle school, where despite the media’s emphasis on celebrity-thinness, you’re still likely to have classmates of all shapes and sizes. So you can probably imagine what happened when I moved to Taipei for high school. Suddenly, 90 percent of my classmates were more Asian than me and most of them smaller and thinner than me. See you later, self-esteem!

So began my toxic relationship with food. I loved food, but it was also responsible for making me “fat.” I couldn’t understand why so many of my friends at school could eat whatever they wanted and still be pencil-thin—though I understand now that for many, it was simply a genetic disposition. I began turning to food to both comfort and punish myself, feeling guilty when I ate and hating myself for my lack of self-control and naturally, the pounds starting piling on. My disordered eating and dangerous diet habits continued through high school and college where, depressed and obese, I topped out at my highest known weight of 246 lbs.

Luckily, my story has a happy ending. Last August, I made the decision to stop my self-destructive behavior and started my blog, Honey, I Shrunk the Gretchen! to chronicle my efforts and keep me accountable as I went on my final diet. Since then, I have lost over 60 lbs and am still going strong. Starting my blog and immersing myself in the healthy living blog community has helped me discover so much about myself. My body type is never going to be a size 2, and I’m okay with that. Health and beauty are not strictly defined terms, and being Whasian does not mean I have to look like Maggie Q (not that I’d mind if I did, of course! Just not at the expense of my physical or mental health).

Unbeknownst to many, there is a significant Asian presence in the healthy living blog community, that is slowly (and perhaps subconsciously), dispelling myths about the ways Asians “should” look. I invite you to check out some of the following blogs in addition to my own:

Live, Laugh, Eat

Burp & Slurp

My Little Part

Jeanette’s Healthy Living

My weight-loss journey is not over, but for once I feel good about finally making it there because I am doing it for the right reasons, and I am done hating myself for not fitting a certain stereotype. Now, that’s a good feeling.

Gretchen blogs over at Honey, I Shrunk the Gretchen! She invites you to read more about her 60 lb weight loss, history with disordered eating, kitchen misadventures and adorable miniature schnauzers there! Please feel free to follow her on Twitter or Facebook, or email her at gretchen@honeyishrunkthegretchen.com.

All photos courtesy of Gretchen Powell

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There’s been some controversy over what dietary foods can really affect PMS. A systematic review in 2009 identified at least 62 herbs, vitamins and minerals that were supposedly beneficial for alleviating symptoms. But calcium was the only mineral that consistently was researched using the most reliable method of randomized controlled trials. Another study also found calcium supplements to help decrease symptoms like tiredness, appetite changes and depression.

So how much of calcium do you really need, and where can you get it? Generally, girls 9-18 years of age should consume about 1300 mg of calcium a day, while girls 19 and up should consume 1000 mg. These might sound like big, abstract numbers, but there are a variety of healthy foods out there that are good sources of calcium and other nutrients. A typical cup of milk contains about 300 mg of calcium, for example, as well as vitamin D to help the body absorb that calcium. If you’re lactose-intolerant, like many Asians become as they get older, look for soybeans, calcium-fortified orange juice, tofu or even vegetables like broccoli and bok choy in your local supermarket.

The real health concern, however, is the loss of blood and the iron it contains during menstruation. Eating a combination of meat and vegetables can help increase iron intake and replenish what’s lost. When it comes meat, go lean and help yourself to a 3-ounce portion, which is about as big as your palm and as thick as your little finger. This provides about 3 mg of iron, which you can also get in a half cup of spinach. If you’re not a spinach lover, don’t fret: the leafy green shrinks a lot when it’s cooked, so a half-cup is really barely one mouthful! The recommended daily iron intake for girls 9-13 years old is around 8 mg, 14-18 years old around 15 mg and 19-30 years old around 18 mg).

It’s also important to know that there are two types of iron, heme and non-heme, depending on where the iron is coming from. Heme iron, the type in our blood, is found in raw meat like turkey, chicken, beef and seafood like oysters, clams, tuna and shrimp. Non-heme iron comes from lentils, vegetables like spinach and broccoli, and most types of beans (black, pinto, lima, kidney).

The problem with non-heme iron (and one that many vegetarians may run into) is that it is less easily absorbed by the body than heme iron. You may eat more of non-heme iron-rich foods, but you won’t be getting the same recommended daily intake as if you were eating meat with heme iron. So if you’re not big on meat, add more vitamin C to your diet, which helps with iron absorption. Good sources of vitamin C are fruits—especially citrus fruits, kiwi and strawberries—as well as vegetables like green peppers, sweet potatoes and, of course, the all-mighty broccoli.

Next time those pesky symptoms come around, you’ll know what to stock up on. But PMS or not, these are great guidelines to follow in general: a nutrient-rich diet will always make your body stronger and benefit your health in the long run.

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Photo Credit Sonya Pepping

Everyone may feel the need for acceptance once in awhile, but even after graduating from high school and moving to a new city, Pepping still felt that she couldn’t fit in and continued her bad drug habits—ectasy, Xanax, marijuana, you name it.

Amazingly, Pepping kept control of her life. Over the next several years, she worked at HSBC Auto Finance as their youngest employee and at Apple Inc. as the Executive Administrative Assistant for the Education Department, among others, even acquiring an associate degree in science. Pepping shares, “Yes, I was pretty stoned and pilled out through all of it, [but] I always took care of my business and was a hard worker and a great student.”

But after a couple years stuck in the same city, she started feeling jaded. She was tired of “the superficial scene that most Asian kids get sucked into: going out and getting ridiculously dressed up, getting $300 bottle service at some swanky club,” she says. So Pepping decided, “I wanted something new. A change for my soul.”

And boy, was it a welcome change. A good friend who had been practicing yoga for a few years recommended that Pepping sign up for a one-hour yoga class. And as cliché as it might sound, it was love at first stretch. “For once, there was something that I could do that would suck me out of my black hole and that was actually good and healthy for me. Never had I had such peace of mind. I instantly threw the drugs out and started replacing them with yoga classes.”

As strange as it might seem, the benefit she gained from yoga was mostly psychological at first. “The classes offered me a place to escape from my addictions and my past. The studio offered me a place where I could work on myself without any judgment from the outside world.” And eventually, using yoga as her strength, she began to break out of her cycle of drug abuse.

It was the beginning of a new, more productive direction in Pepping’s life. “I started to hang out with more positive individuals that uplifted me. Slowly, the studio became my second home. Two months after my first class, I signed up for teacher training. Two months after that, I was teaching. [My mission as a teacher was] to show them that yoga wasn’t all about chanting mantras and holding your feet behind your head. It’s something much, much more. Yoga is real. It’s the union of your body, mind, and soul.” In January 2011, Pepping opened her own Vinyasa-focused yoga studio with her husband, Padma Yoga in Dallas, Texas.

Amidst the recent Tiger Mom buzz, Pepping confirms that her mom, whom many friends thought of when Amy Chua’s title came out, didn’t understand the extent to which yoga dictated her life at first. “My mother, being a single parent, was very strict,” Pepping says, giggling. “Whenever she thought that I was being bad, there was a quick beating to come with it, Korean-style!” After seeing how many classes Pepping attended, however, Pepping’s mom gave her full support. Pepping shares how her mom even attempted to take a yoga class. “She walked out 15 minutes into it, but at least she tried. It was extremely cute!”

Having lived a very difficult and wild teenage life with heavy parental pressure, Pepping tells an inspiring story of bouncing back and achieving great success, both personally and professionally. Looking back, Pepping confesses, “There was so much pain in me that needed to be repaired.” For her, it was all about personal acceptance: “Yoga offered me self love.” She never expected to find something so profound, and yet it has enriched her life so much since her darker days. You just can’t beat that type of positive change.

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Photo Credit: Chopper Platt

The first time I heard of Lynn Chen was when I saw her playing the role of darling Ramona in the 2009 film “White on Rice.” She was such a natural on screen—a testament to the talent of the many underrated Asian American actors out there. But it wasn’t until I researched more about her films and career as an actress that I learned about her lifelong battle with binge eating and anorexia. For a moment, I was completely stunned at how someone so talented, smart and beautiful could ever suffer from body image issues and an eating disorder.

And then I felt completely connected to her.

As someone who has dealt with body image issues my whole life, I realized that people are always surprised when you show any self-loathing bout of insecurity and weakness. So I’ve learned how to hide it, grow a thicker skin and mask my true feelings. This silence is common in the Asian American community; no one likes to talk about their flaws, much less their self-image issues. Growing up, it was hard not being the pretty girl. Even among my best friends, I felt like I was the odd one out. I didn’t fit the Asian standard of beauty; I didn’t have an oval-shaped face or white porcelain skin. But it is stories like Chen’s that have inspired me to come forward, share my silent struggle, and ultimately overcome my obsession with food and body image—and hopefully it can help you too.

Lynn Chen started a food blog called The Actor’s Diet in June 2010 to help her overcome her issues with food. Since then, her blog has taken off with a strong following of readers and commenters who relate to her everyday choices about food. It has transformed into a foodie blog, making eating food fun and healthy, as it should be.

“For most of my life, I struggled with binge eating,” Chen says. “Since I was a child I used food as a way to process my emotions. It wasn’t until I became an actress that I tried to combat that constant weight gain with dieting and, eventually, anorexia. I began blogging because I wanted to hold myself accountable when it came to binge eating and anorexia. I figured if I channeled my obsessive mind about food in a public forum, there would be no hiding.”

If you follow Chen’s blog, you’ll see that she documents the details of her meals quite well, taking pictures of dishes—the healthy and the unhealthy—she’s made, ordered and eaten. The beauty of Chen’s blog lies in that it’s shameless. Whether she’s enjoying a decadent chocolate-chip cookie or a lentil salad, she stays honest. She makes eating and being healthy easy and welcoming, so she keeps both herself and her readers in check
“I certainly hoped that I would be successful and inspire others [with my blog], but when I initially began I had no idea what was going to happen,” Chen says. “I felt it was important to show that if somebody whose career depended on how they looked could come to terms with the truth—that size, weight, outer beauty isn’t important—be honest with herself, fall down and make mistakes, and still persevere, then maybe that would inspire and help someone who was struggling with food as well.”

Then in February 2011, Chen took her blogging to another level by addressing eating disorders and body image issues head on in her latest project, Thick Dumpling Skin, with Hyphen magazine founder and editor-in-chief Lisa Lee. Chen had stumbled upon an NPR interview with Lee, in which she discussed her past struggles with food and body image. Lee also had a history of extreme dieting to lose weight. When Chen heard how being Asian played a role in her issues with food, she was immediately compelled to contact Lee. Asians grow up around food; it is so central to our culture that it’s almost a measure of love amongst family members. Our mom, aunts and grandmothers constantly feed us and critique us on the foods we ate—what we ate too little or too much of. Chen and Lee met and shared their stories, soon realizing that they were not the only Asian Americans who suffered from eating disorders. E-mails came pouring in from both men and women across the world who had struggles with food and their body and dealt with pressures to be thin. To help bring eating disorders and body images issues to light in the Asian American community, Chen and Lee created Thick Dumpling Skin as an open forum, where people can share their experiences—both past and present—and find the support and advice they need to beat their battle with food.

While she can’t pinpoint why eating disorders aren’t openly discussed in the Asian American community, she does know “that our culture doesn’t celebrate women’s curves like some others do,” Chen says. “I remember walking around in Asia and feeling like an elephant compared to everyone there, men included. I wondered what was wrong with me; it almost felt like I was being a ‘bad Asian’ by not being ‘true’ to what appeared to be ‘the norm.’ ”

Since Thick Dumpling Skin launched earlier this year, the forum has continued to receive unique stories and experiences with food from people all over the world. More importantly, it has given Asian Americans a public yet anonymous space to reveal their thoughts and feelings about food and their bodies. It’s given people a real look into how eating disorders affect people’s self-image but also every other aspect of their lives. Being a Filipino American, one story titled “I Really Want(ed) To Be Brown” struck home with me in particular. The story details the desire of a young biracial male (half White and half Filipino) to be brown like his Filipino relatives, which manifested insecurities about fitting into a family and culture where brown skin was beautiful. It is refreshing to hear such a diversity of voices from the Asian American community.

“I had a suspicion that eating disorders are much more common in our community than we think they are, and from the letters and stories we have been receiving, this theory is confirmed. I want people to know that they’re not alone in their struggles, and to give a voice to those frustrations, rather than staying silent,” Chen says.

It has been three years since Chen overcame her eating disorder. Through therapy, support and soul-searching, Chen learned how to healthily channel her emotions with food. She has returned to show business and is focused on her acting career. “Being Asian American in this industry can be an incredible asset—I have a community of artists that none of my non-Asian American actor friends have. It’s something I value, cherish and don’t take for granted,” Chen says.

Through Chen’s story, I’ve grown a thicker skin and learned to love every part of myself, good and bad. It’s a comfort to hear stories from different people all over the world who have dealt with similar issues. We’ve all been there, whether we’re white, black, Hispanic, Middle Eastern or Asian. As Chen says, “Everyone’s journey is unique, so it may take a long time to figure out what works for you. I spent years feeling like I would never come to peace with food, but I’m living proof that it can happen.”

(Photos Provided by Lynn Chen, courtesy of Chopper Platt)

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Photo courtesy of: Martinasek, Mary P., McDermott, Robert J., Martini, Leila. Waterpipe (Hookah) Tobacco Smoking Among Youth. Current Problems in Pediatric and Adolescent Health Care. Vol. 41 (2), Feb 2011, pg. 34-57

Hookah or waterpipe smoking—also known as shisha or chica in other countries—is often considered a fun, harmless and lighter version of smoking without the dangers cigarettes pose. Add the inviting social element of going out with friends to charmingly decorated hookah lounges, filled with an array of sweet-smelling aromas, and it’s no surprise that hookah smoking has become a rising trend in the U.S., especially among adolescents and the college student population.

In the U.S., hookah typically involves a waterpipe system that uses wood charcoal to burn flavored tobacco on a piece of foil. As the charcoal burns, smoke passes through the tobacco mixture, then cools as it bubbles through the water before being inhaled through the mouthpiece. The earliest recording of waterpipe smoking is noted in India in 1616, intended to “purify” tobacco smoking, and regained popularity in the 1990s when maassel, or flavored tobacco, was introduced in the Middle East. In the U.S., it has gained more social acceptance as more people have become concerned about the health risks of cigarette smoking and seek alternatives. Many people are attracted to the light-headed high or headrush one may experience from hookah, and teens in particular may turn to hookah as a way to engage in what they perceive as a more mature and exotic experience.

But the perception that hookah is safer than cigarette smoking and virtually harmless is unfounded. Many marketers take advantage of the fact that the U.S. Food and Drug Administration does not regulate packaging descriptions, often misleadingly labeling products as having “0 mg tar.” This is deceptive because tar is not contained in any product, but is produced when something is burned. Other techniques include advertising a product as “100% natural,” which consumers associate with harmlessness. But hookah—or any type of smoking, for that matter—involves burning charcoal, which emits carbon monoxide and ultrafine particles (UFP) that carry the same carcinogens as cigarettes. Deposited in the body, along with the tar produced during the burning, they increase risk of lung and heart problems.

An increasing number of young consumers have become drawn to hookah and have been led to believe these misleading safety statements. While minors under 18 are prohibited from buying or smoking hookah, just like cigarettes, laws are not always heavily enforced. Some states like Florida have conducted statewide surveys that found that 11 percent of Floridian high school students have tried smoking at least once, as did 15.1 percent of high school seniors in Arizona. Numbers creep up for college kids; around 30 percent of 8,745 students from eight surveyed U.S. colleges have tried hookah at least once. This means that if you haven’t thought too much about it, you are still in the majority. In these aforementioned college and high school studies, the number of current users was less than 10 percent from each respective survey sample.

But beyond marketing techniques, why are more and more students engaging in this risky activity? It’s not because young people have a disregard for their health. Rather, many people make the common mistake of thinking that water filters out the harmful toxins produced in smoke—when in truth the water’s role is to humidify and cool the smoke to create a “smoother” sensation. Only about 5 percent of total nicotine content is actually trapped in water, and one actually inhales more nicotine, UFP, and carbon monoxide from smoking hookah than from smoking cigarettes. One study showed that in a single waterpipe smoking session, which typically starts from 15g of tobacco for 45 minutes, smokers were exposed to 3-9 times more carbon monoxide (CO) and 1.7 times more nicotine than in cigarette smoking. Another meta-analysis compared six different studies from Lebanon, Jordan, Kuwait, and India, all of which have a more established tradition of hookah. It showed that daily use of waterpipe smoking, of an average of 20g of tobacco per pipe at least once a day, produced a nicotine absorption rate of about 10 cigarettes a day. People who smoked hookah occasionally (i.e. average of 20g of tobacco per pipe in a 4-day period), absorbed a nicotine level of about two cigarettes a day.

It should be noted that waterpipe smoking studies have generated controversy because of the differing methodologies used and of factors like puff frequency and types or sizes of waterpipes that can confound data. But this doesn’t mean that hookah studies are altogether unreliable. Despite a variation in numbers, it’s universally agreed that inhaling any type of smoke will at the very least cause adverse lung effects.

As far as deciding between hookah and cigarette smoking, here’s an extreme example: think of cocaine and ecstasy (MDMA) and the simplest effects they have on your body’s physiological health. Both are stimulants, but cocaine has more addictive potential, while ecstasy causes more neurological damage. It’s a moot argument to say which is “better” for you, and the same goes with hookah smoking versus cigarette smoking. If you are going to smoke hookah, you might not know exactly how much more toxic it is for you compared to cigarettes, but it is definitely not as harmless as most people might think.

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Photo Credit: Brandie Raasch

Phones are no longer just for listening to music, taking pictures, checking your email and looking up directions. Mobile apps have completely changed the way we think about our health and are making a difference in the way we live. There are thousands of apps for the Blackberry, iPhone and Android that will give you the real-time support and momentum you need to achieve optimal health and fitness. Whether you’re trying to calculate the number of calories in a slice of pizza or how much time you’ll need to spend on the elliptical to burn off those calories, there’s an app for everything.

FREE

Nike BOOM (iPhone)

This app is more than a just a playlist; it syncs your music with your workout so you can exercise to the right beat and tempo. This app also comes equipped with advice and support from popular athletes who will coach you throughout your workout.

Jillian Michaels Fitness Motivation (iPhone)

Need a personal trainer? Work out with America’s toughest trainer from the hit reality shows The Biggest Loser and Losing It With Jillian. Michaels was overweight as a teen, and after losing weight and improving her health, she decided to dedicate her life to helping overweight people transform their life. Her app will help you track the amount calories you’ve burned, the distance you’ve run, and the number of pounds you’ve lost. If you’re looking for a new routine, Jillian’s how-to videos demonstrate various exercises.

The Snack App (iPhone)

Afternoon lulls can leave you reaching for something ultimately sinful. This app helps you find the right snack, divided into eight categories and with less than 200 calories. There’s even a “Surprise Me!” category that helps narrow down your cravings when you can’t figure out what you want to eat, as well as exercises for burning each snack. Groups and discussion boards provide a place to share and get snack ideas and tips.

Food Network Canada Mobile(Blackberry)

Although this app is inspired by the Canadian version of Food Network programming, it contains information from the shows in the U.S., too. It features over 10,000 meals and recipes, how-to cooking videos and the ability to search and save recipes.

Epicurious (Android)

If you love to cook and eat, this app from culinary website Epicurious is filled with thousands of delicious recipes. There’s a recipe for every meal and every occasion, from breakfast, lunch and dinner recipes to classic dishes for the holidays, birthdays and barbecues. Convenient bonus: after you choose a recipe, it will automatically generate a shopping list for the ingredients you need to prepare the meal.

PAID

Calorie Tracker by LIVESTRONG (Blackberry)

$2.99

Equipped with an extensive database of information on foods from the most popular restaurants and fast-food chains, the Calorie Tracker makes it easy to check nutritional information before you order. It also gives you a daily calorie count based on the amount of weight you want to lose. Moreover, it keeps a history of the foods you’ve eaten so you can track eating patterns and make smarter choices.

RoadRunnerGPS (Blackberry)

$2.99

RoadRunnerGPS will be your new best friend every time you exercise. This mobile app calculates the calories burned and your average speed and pace, with a built-in audio cue to remind you how long you’ve spent working out and how much distance you’ve covered. It works for sports other than running, such as rowing, cycling and skiing. At the end of each workout, you can enter your stats to record your progress over time.

Couch-to-5k (iPhone)

$2.99

This app is perfect for those whose have always resolved to run a 5K marathon. Equipped with a workout training coach, Couch-to-5K provides a series of interval 30-minute workouts for nine weeks, which increase in difficulty as you continue. With audio cues for switching between jogging and walking, this app can also be used with Nike apps.

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Steel-cut Oatmeal with Fried Egg and Kimchi (a bibimbap variation)

Ingredients: 1/2 cup steel-cut oatmeal, 1 egg, 1/2 cup kimchi

Cook time: 8 minutes

Serving: 1

• Cook steel-cut oatmeal in boiling water according to package instructions (or microwave instant oatmeal for about one minute—time can vary based on brand).
• While oatmeal is cooking, fry an egg sunny-side up. For the best taste, keep yolk a bit runny.
• Scoop cooked oatmeal into a bowl and place fried egg on top.
• Add kimchi and mix it all together.

Photo Credit: Angela Lee

Spinach Salad

Ingredients: 3 cups baby spinach, 1 tbsp crumbled gorgonzola cheese, 2 tbsp walnuts (crushed or whole), 1/2 cup roasted red peppers (from the jar), olive oil and balsamic vinegar

Optional: 1 tbsp bacon bits, 1/2 chopped apple, 1 clove of garlic

Cook time: 5 minutes

Serving: 1

• Combine spinach, cheese, walnuts, red pepper, bacon bits and chopped apple in a bowl.
• In a separate, smaller bowl, combine olive oil and balsamic vinegar and whisk. Combine minced garlic, if desired, for an extra kick.

Hint: A little gorgonzola goes a long way, so taste as you mix!

Photo Credit: Christine Wei

Bacon Fried Rice

Ingredients: 1 cup jasmine rice, 2 stalks scallion, 2 eggs, 7 slices bacon, 15 baby carrots
Cook time: 20 minutes (if rice is pre-cooked)

Servings: 2

• Steam rice (about 20 minutes). For best consistency, use day-old rice that is refrigerator temperature.
• Fry bacon, set aside and cool. Break into small pieces once cool.
• Fry carrots in bacon fat until soft.
• Add scallion and bacon to the carrots.
• Beat eggs and add to mixture and stir.
• Drain most of the bacon fat.
• Add rice and stir fry.

Photo Credit: Christine Wei

Buttery Garlic and Sage Tilapia Pasta

Ingredients: 1/4-pound tilapia, preferred pasta (spaghetti may work best), 1/4 cup flour, 1/4 tsp sage, 1/4 tsp garlic powder, 1/2 tsp salt, 1 tbsp butter

Cook time: 20 minutes

Serving: 1

• Boil water and cook spaghetti according to instructions (usually around 10 minutes).
• Mix flour, sage, garlic powder and salt in a bowl or a plate with depth.
• Dredge the tilapia fillet in the mixture. For extra crispiness, pat the flour on both sides.
• Melt butter in a pan and fry the tilapia on one side for 3 minutes on medium heat. Sprinkle a thin layer of garlic powder on the top side.
• Flip tilapia and fry for another 3 minutes on medium heat. Sprinkle with garlic powder.
• Flip and fry for another minute, then transfer the cooked fillet into a clean bowl.
• At this point, the spaghetti should be done. Drain the spaghetti and pour it into the pan used to cook the tilapia.
• Stir on low and soak up all the fried, buttery goodness.
• Add more salt and garlic powder to taste (½ tsp salt and at least 1 tsp garlic powder recommended for garlic lovers).

Photo Credit: Christine Wei

Real Hot Chocolate (inspired by Max Brenner’s Suckao Chocolate Shot)

Ingredients: 1 bar of chocolate, 1/3 quart of milk

Cook time: 10 minutes

Serving: 1

• Pour some of the milk into a pot, enough to cover the bottom by ½-inch and heat on medium.
• Break up the chocolate bar and toss in the chunks.
• Stir until all chunks are melted. Make sure there is enough milk so that the chocolate won’t stick to the pan and burn when melting, but not so much that you can’t see the chocolate.
• Add the rest of the milk until you get the consistency you want. The full 1/3 quart should achieve a rich and creamy drink.

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Photo by Helga Weber via Flickr

Acne

What is it? Acne is a condition caused when sebum, an oil produced by the skin, gets clogged in the skin’s pores, causing dead skin cells and bacteria to accumulate in the area. A pimple develops as a result of inflammation from this excess buildup and can be aggravated by stress, friction from leaning on or rubbing skin and pressure from clothing, hair or glasses.

How to treat it: Try over-the-counter products that contain salicylic acid, which dries up pimples, or benzoyl peroxide, which decreases acne-causing bacteria. Make sure to switch between products every two to three months to maintain effectiveness. If OTC treatments don’t work after eight weeks, consult a dermatologist, who may prescribe medication or antibiotics to help control acne.

Prevention:

• Wash your face twice a day, but don’t overdo it—you might end up irritating the skin. Rather than scrubbing, gently massage your face with warm water and mild soap. Afterwards, apply lotion that contains benzoyl peroxide to decrease bacteria buildup.
• Avoid touching your face with your fingers or items that tend to collect skin oils, such as your cell phone.
• Change your pillowcase often to avoid the oils from your skin and hair that rub onto the pillowcase. Also, make sure to remove your makeup, which probably has many preservatives in it, before going to bed.
• Hair products like conditioner and hair gel contain ingredients that can also contribute to clogged pores. Try to keep your hair away from your face by tying your hair back or wearing a headband.
• Never pop a pimple—doing so only drives bacteria further into the skin, creating scars. Use skincare products that are oil-free or “non-comedogenic” (meaning they won’t clog pores).
• Sun exposure can irritate skin and make acne worse, so apply a sunscreen of at least SPF 15 daily, even in cloudy weather. Use a sunscreen that provides protection from both UVA and UVB rays, usually labeled “broad-spectrum protection,” and is non-comedogenic.

Heavy Sweating

What is it? Excess sweating occurs in many places on the body, not just under the arms. Perspiration glands are especially active during adolescence, and, what’s more, they begin secreting chemicals into the sweat that can cause a stronger odor once puberty starts. Body odor occurs when sweat mingles with bacteria on the skin.

How to treat it: Try an antiperspirant to reduce sweating. Whichever product you use, follow its directions carefully. If over-the-counter antiperspirants aren’t effective enough, speak to a doctor.

Prevention:

• Make sure to shower daily with mild soap and dry yourself completely after, especially in the armpit area.
• Wear clean clothes. If you sweat a lot during workouts, wash your gym clothes after each session before wearing them again.
• Let your shoes dry out between wearings and alternate between pairs. If your shoes get smelly, leave them out in the sun for a day to kill bacteria.
• Wear clothes with natural fibers, such as cotton or linen, to absorb sweat.
• To address greater concern about underarm stains, buy underarm shields or dress shields in the lingerie section of your local department store. These are pads that attach to the armpits underneath your clothing, which soak up sweat.

Dry Skin

What is it? Dry skin may be itchy and occurs when the skin sheds cells excessively, resulting in a rough, scaly appearance. Common dry areas include the hands, legs, the soles of the feet and the abdomen. Your skin might be drier during the winter, when humidity is low and the heater is on at full blast indoors.

How to treat it: Use a moisturizer that contains ingredients such as ceramides, hyaluronic acid, dimethicone and glycerine—these all help the skin retain water. In addition, petroleum jelly, like Vaseline, and mineral oil can be massaged into the skin after a bath. If your skin itches, place a cool compress on the trouble spot and, if necessary, talk to your doctor about creams you can use for relief.

Prevention:

• Stay hydrated—drink lots of water.
• Limit your baths or showers to around 10 minutes and use warm water instead of very hot water, which can strip your skin of moisture. While in the shower, use a mild soap-free cleanser on your skin and then apply moisturizer after.
• Eat foods that are rich in omega-3 to help your skin lock in natural oils. These foods include salmon, sardines, walnuts and flaxseed.

Disclaimer: The advice above is given only as a general guideline and is not meant to replace the guidance of a doctor or dermatologist.

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As a student-athlete, does your diet change between seasons? Contrary to popular belief, the dietary needs of a track star or tennis champion actually remain unchanged whether he or she is training or not. The main difference is in the amount of calories and fluids a student-athlete consumes while they are preparing for a competition.

“The most important thing is to make sure you have enough energy [in the form of] food, and the best kind of energy for athletes are complex carbohydrates such as fruits, vegetables and whole grains,” said Mary-Jo Lomax, a health educator at De Anza College. “A varied diet helps make sure you get all the nutrients you need.”

Here are some other top tips for eating toward efficient performance:

Refrain from binge habits

Don’t let your extra hours of training fool you into thinking that you can get away with eating junk food all the time. “A trap that you can get into is thinking, ‘Oh, I can eat this donut’ or ‘I can eat whatever I want because I work out,’ ” Lomax said. However, that isn’t usually the case. In order to do your best at games and meets, you need to prime your body with the nutrients it needs. Empty calories from junk food can easily take up most of your calorie requirements, which vary depending on your size, gender and activity level. (For more information on energy requirements, visit the MIT Sports Medicine webpage.)

Carbo-load with caution

A common practice for athletes is “carbohydrate loading,” when athletes consume a high-carbohydrate diet days before an event. This technique mainly benefits athletes who participate in long-distance endurance events that last 90 minutes or more, for a source of fuel for the body. But other athletes don’t need this— “Just make sure that the majority of your diet [about 60 percent] consists of carbohydrates,” Lomax said.

Pick your proteins

You don’t need to guzzle protein shakes or consume massive amounts of protein powder in order to gain muscle. The amount the average American eats is sufficient for the body; the rest of the work in muscle building comes from strength training. A recommended guideline is about one to 1.5 grams of protein per kilogram in body weight each day.

Get your fats

You need a moderate amount of fat each day for long-lasting fuel and for other tasks that contribute to a fully functioning body, such as cell growth and hormone production, said Lomax. Dieticians recommend consuming unsaturated fats, like the kind in nuts or fish, instead of oversaturated fats, which can be found in abundance in the typical cheeseburger or in fatty meats. Try to avoid trans fats in fried foods and baked goods that use margarine or shortening, which have been linked to a higher risk for type 2 diabetes. Make sure to check the ingredients label for “partially hydrogenated” oils.

Load up on vitamins and minerals

One thing athletes do have to worry about more than anyone else is getting enough iron to prevent fatigue and enough calcium to maintain strong bones and muscles. The recommended daily amount of iron—which you can find in red meat, beans and leafy greens—is 15 milligrams per day for women and 10 for men. Young women need about 1,200 milligrams of calcium, which can be found in dairy, per day.

Stay hydrated

For workouts of one hour or less in duration, water is the best choice to drink to maintain your body’s fluid level. Sports drinks that replenish electrolytes are best left to workouts that last over an hour. Make sure to keep drinking fluids before, during and after the workout or event to stay hydrated.

Fuel up early

Lomax suggests eating a small amount of food a couple of hours before a game or meet. “All that digestion takes energy, and you want to avoid getting cramps,” she said. Don’t eat foods high in fat, protein or simple sugars right before the game, and also avoid caffeine, which can lead to dehydration (not to mention heighten nerves). Experiment with the best meal times for you: try having a small meal two to four hours before your event, and a light snack of low-fiber fruits and vegetables, yogurt or crackers an hour prior to competing.

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The downfall began when I had a three-month streak of bad romantic relationships that year. One of the guys I dated went so far as to tell me that he had never wanted to be with me in the first place—from there, my self-esteem took a major hit. I internalized every negative feeling I had about myself, assuming that the reasons people didn’t want to be with me was because of something I had done. I was constantly unhappy, and even told friends I couldn’t remember the last time I had smiled or been truly happy. I kept saying the same things over and over again, until several of my friends wanted nothing to do with me. The only time I mentioned it to my parents was once when I told my dad a little of what had happened—but then I told him I had put it all behind me. This depression, I felt, was my own problem, one that most people wouldn’t want to hear about because nobody truly cared. I felt so low that I contemplated suicide, both at the end of last year and during the summer.

Once I was in that spiral, there were some brighter points that showed me there were alternatives to keeping it all in. I was part of a discussion group that focused on APA issues. They became my family at college, and I trusted them enough to one day tell them about my depression. They were the ones who convinced me to go to the student counseling services offered at my school. Several of them also put themselves out there and offered to talk to me whenever I needed it, so I could have a place to let out my feelings.

I called the counseling services, and after a short phone questionnaire to determine what I needed, I was given an appointment slot with one of the staff psychologists. Unfortunately, there was a one-month waiting time. I went for three sessions, all with a woman who spent a lot of time listening to what I had to say. I wasn’t offered advice, but rather an idea of why I was behaving the way I was. She was nice, and her insights were interesting, but by the time I got there I had had enough time to feel better on my own. There was nothing overly clinical or intimidating about the process, but I felt like I had gotten past the need.

Just as there were ups, there were also downs by the time summer rolled around again. I found out that a friend had been making unkind remarks about me behind my back, and all of the problems flooded my emotions again. Finally, in what felt like a last-minute save, I met an amazing guy (somewhat ironically, through an ex who was badmouthing me on Facebook). He has supported me ever since we met, and has always encouraged and supported me as I tried to mend my other relationships. He’s gotten me to love myself again.

All of the things that happened to me were because of my relationships with others, but in the end, I think that’s because those relationships influence our lives the most. One of the most important things I’ve learned is that no matter how close your friends are, sometimes you need to talk to a counselor. I had been repeating the same things for so long because nobody knew what to say, but counselors are trained in that aspect. Most colleges have a counseling service for students, and they will recommend outside services if needed. If you don’t like the counselor you’re given, which has happened to me, request another one. Sometimes, talking to a friend is enough, but keep in mind that they aren’t trained to help like professionals. And finally, seek counseling as soon as you’re feeling the least bit upset or depressed. The earlier you go, the better chance you will have to address the issue and move past it quickly. Dealing with depression is tough, but everyone needs some sort of supportive relationship to move past it. Just find the person you can go to any time, and say, “I need to talk.”

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Courtesy Corie Howel

Myth: Everyone’s doing it.
Truth: Less than half of high school students have had sex, according to studies.

It might seem like everyone’s doing it, but the numbers show that only 42 percent of high school girls are having sex and only 43 percent of teenage boys—a very slight difference. In fact, one study found that 68 percent of teenage boys said they could be happy in a relationship without sex. So, the false impression that everyone’s having sex and that it’s the “normal” thing shouldn’t play a part in your desire or decision to do it.

Myth: You can’t get pregnant if you’re on your period.
Truth: You can still get pregnant from sex while menstruating. “Timing” your cycle is not a reliable form of birth control.

This all has to do with a woman’s ovulation schedule, or when an egg is released from the ovaries. Since most women begin ovulating between days 11 and 21, where day one is the first day of your period, you’re unlikely to become pregnant when menstruating. But not all women follow a regular cycle, and it’s possible for those with irregular or short cycles to still be ovulating during their period. Also keep in mind that sperm can live inside the vagina for five to seven days after intercourse, so pregnancy is still possible if ovulation begins in the first week of the cycle. Keep in mind that mid-cycle spotting can sometimes be mistaken for menstruation—don’t get the two confused!

Myth: You can get herpes from someone infected with the virus, even if he/she has no open sores.
Truth: You can only get herpes when the infected person is experiencing an outbreak—but not all outbreaks have visible sores or symptoms.

Herpes, which can lay dormant for long periods of time, can only be transferred through skin-to-skin contact with someone who is infected and experiencing an outbreak. Typically, herpes outbreaks are marked by sores or blisters, but some outbreaks have no visible symptoms. In that case, even though no open sores can be seen, you can still be infected by herpes.

Cold sores around the mouth area are also considered herpes outbreaks. Cold sores are mouth-to-mouth transferrable, but herpes also can be transferred via oral sex. If you have a cold sore outbreak around your mouth and give your partner oral sex, your partner can get genital herpes. The opposite also applies—if you have genital herpes, you can give your partner cold sores.

Myth: Using two condoms is better than using just one.
Truth: Using more than one condom is actually less effective.

Otherwise known as “double bagging,” using two condoms actually makes sex less safe. The friction between the two condoms can cause them to tear more easily. Instead, you should just stick with one condom, which is 85 to 95 percent effective in preventing pregnancy when used properly.

Condoms can be used in conjunction with other female contraceptives such as birth control pills, cervical caps or spermicides. Do NOT use a male condom with a female condom, for the same reasons you should never use two male condoms at once.

Myth: The emergency contraceptive pill is a reliable form of birth control.
Truth: Emergency contraception is not fail proof. Many other forms of contraception are more effective, and emergency contraceptive should only be used as a backup.

Emergency contraceptive pill (ECP), or the morning after pill, is a way to prevent pregnancy after unprotected sex or when another method of birth control fails. It works by giving your body a high dose of hormones that disrupts ovulation, prevents fertilization or disallows the fertilized egg to attach to the uterus wall. If you vomit immediately after taking the ECP, it may not be effectively absorbed into your body and you might need another dose—check the instructions or consult a doctor.

Emergency contraceptive pills are effective up to five days (120 hours) after unprotected sex, but as time increases, the effectiveness decreases. It is recommended you take the ECP as soon as possible. For many brands, the pill can be up to 95 percent effective in preventing pregnancy within 24 hours of having unprotected sex, but a woman who relies on the ECP for birth control over the course of a year has a 20 percent chance of getting pregnant, even when taken promptly and properly. The ECP should not be a replacement for the birth control pill or other forms of conventional birth control.

Myth: Birth control pills can protect you from STIs.
Truth: Birth control pills only protect against pregnancy, when used properly.

Most birth control pills work by disrupting ovulation, so that during intercourse there is no egg for the sperm to fertilize. This leaves no barrier to block out STIs, which can all be transferred even if you are on the birth control pill, including HIV/AIDS, herpes, chlamydia, etc. See Mochi’s rundown of the most common STIs for more details.

Myth: As soon as you start taking birth control pills, they will start protecting you.
Truth: Birth control pills can take up to seven days to become effective.

If you are just starting to take birth control pills or are switching between different kinds of pills, it can take seven days for the regimen to effectively prevent pregnancy. For the first week, you should also use another method of birth control, like condoms, or you’ll still risk pregnancy.

If you skip a pill, be sure to use backup birth control until your next cycle, as the birth control pill regimen will be rendered less effective. Also, be cautious if you’re sick—if the pill is vomited out before it is fully absorbed into your body, or if you’re on certain antibiotics, the birth control pill will also be less effective. Be sure to tell your doctor if you are on the pill and consult your gynecologist.

Myth: You can use someone else’s birth control pills.
Truth: You should only use birth control pills prescribed specifically for you.

You need a prescription to get birth control pills for a reason. A doctor or medical professional should always assess if your body is suited for birth control, based on your medical history. There are certain conditions that may make the pill less effective or even dangerous to take—if you smoke, for example. And just because you’ve been approved for birth control in the past doesn’t mean it is okay to take birth control now. Your medical condition can change with time. There are also several types and brands of birth control pills, including the “combination” pill (a combination of progesterone and estrogen) and the “mini” pill (low-dose progesterone), and your doctor can help you figure out which is best for you.

Myth: “Pulling out” is an effective form of birth control.
Truth: Pulling out can be effective if done properly, but it very often is not and should not be relied on.

If pulling out is executed at the correct time and the sperm is properly directed away from the vagina, it can be an effective form of birth control. But there’s a great risk that the guy may fail at doing so, whether it’s because he’s not fast enough, doesn’t have enough advance warning, or gets caught up in the moment. Even if he does manage to pull out and ejaculates outside the vagina, sperm can actually still swim up the vagina and fertilize the egg. Pre-ejaculate fluid, which contains residual sperm from prior ejaculations, can also transmit STIs even if it is not likely to cause pregnancy. It’s still safer to use regulated forms of birth control, which leave less room for error.

Myth: Any pregnancy prevention method that doesn’t include abstinence or birth control.
Truth: You can get pregnant if…

• you have sex standing up
• you have sex in a pool
• you’re a virgin and it’s your first time
• you douche or shower afterward
• the girl is on top
• the girl doesn’t have an orgasm
• you jump up and down after sex
• the girl presses hard on her belly button after sex

The only way to prevent pregnancy is abstinence or using birth control. Position doesn’t matter, nor does virginity. Douching after sex may actually force the sperm further up the vaginal canal rather than preventing them from fertilizing the egg. And the amount of pleasure you experience during sex is completely unrelated to pregnancy.

Myth: The first time is always painful if you’re a girl.
Truth: It can, but does not always.

For a girl, losing her virginity can be painful when the hymen, a thin layer of tissue covering the opening of the vagina, tears. When this happens, the hymen often bleeds a little. However, it can tear from playing sports or horseback riding, so a girl might not necessarily bleed when she loses her virginity. Everyone experiences different amounts of pain.

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Sex is everywhere. It’s harmonized in metaphoric lyrics, illustrated in steamy movie scenes and featured in provocative billboards and magazine ads. Regardless of your gender or relationship status, sex inevitably will cross your mind at one point or another. Yet, particularly among the Asian American community, it is rarely an open topic of discussion, and talking about it is a taboo. This makes it extra difficult for us because we often simultaneously identify with our American peers, speaking more openly about sex, and are bound by Asian cultural norms, which don’t promote sexual expression or behavior.

Think back to the time when your parents gave you the “sex talk”—did you even get one? I didn’t. Everything I learned about sex was through friends, school and the honest relationship I’ve built with my gynecologist. This makes a lot of sense, since sex obviously is a very personal topic—and it’s not exactly easy to share the intimate details of your sex life with your friends, let alone, your parents. Moreover, talking about the risks that come with sex, like STIs and pregnancy, can be overwhelming. In fact, according to the National Asian Women’s Health Organization, more than half of Asian American women are uncomfortable talking about sexual and reproductive health with their mothers and even more so with their fathers and brothers.

One reason why Asian culture isn’t as open about sex as others is that it’s never been “normal” to talk about sex. It partly comes down to how you can almost bet that your parents disapprove of premarital sex. This belief is so widespread that it’s essentially become taboo to talk about any aspect of sex, not to mention sexual health, in fear that discussing it would encourage you to become sexually active. In fact, these opinions are agreed upon by all Asian American ethnic groups, according to a study conducted by Advocates For Youth, an organization that promotes effective reproductive and sexual health programs for adolescents in the U.S. My own parents, aunts, uncles and grandparents never spoke of their romantic or sexual history and shamelessly preached against premarital sex because they were afraid that talking about sex would make it seem like they are condoning it—even though they never actually explained this concern.

Another part of this problem is that Asian Americans and Pacific Islanders lack access to sex and STD education services that fit their needs of sharing two different cultural norms. While sex might be openly discussed in an outside environment, like in school or through media, hard-line views at home may discourage Asian American and Pacific Islander teens to take necessary measures for ensuring sexual health. They can be more reluctant to discuss sexual concerns with a doctor and utilize other sex education services because it makes them look like they are sexually active, which their families would not likely approve. If their sexual identity is different from the heterosexual norm, being open with family members and getting the support they need can be even more difficult.

Due to this lack of access to safe sex education and resources, while Asian Americans tend to have lower rates of HIV and STDs than other racial and ethnic groups, they also have the lowest HIV testing rate. According to the Banyan Tree Project, a national social marketing campaign to stop HIV/AIDS-related stigma in Asian American and Pacific Islander communities, 69 percent of Asian Americans and 56 percent of Pacific Islanders have never been tested for HIV. HIV infection among Asian Americans and Pacific Islanders is also growing at a rate higher than any other racial or ethnic group—14.3 percent increase for women and 8.1 percent for men between 2001 and 2004, according to a Center for Disease Control report. Furthermore, 40 percent of Asian Americans and Pacific Islanders almost or never discuss safe sex or condoms with their sexual partner, according to the Asian & Pacific Islander Wellness Center.

So why aren’t Asian Americans getting tested? As with anything else related to sex, there is a lack of communication in the community about why testing is important. Beside the cultural norms within the community, like associating STIs with promiscuity and drug use, underlying problems also include cultural stereotypes that enforce the stigma surrounding sex. Under the model minority model, Asian Americans and Pacific Islanders are identified as intelligent, wealthy and successful, and the model has become a universal social mask that hides issues like individual health and educational needs. And when Asian American women feel pressured to conform to the stereotype of innocence and passiveness, they might be further discouraged to speak out or visit a gynecologist.

But we should all care about getting the conversation going, especially when health issues like STIs are involved. “STIs don’t care about your race, your socioeconomic status, or how educated you are,” reasoned Dr. Michelle Sia, associate director of the residency program and instructor of obstetrics and gynecology at Boston University. We can make sex less of a taboo by simply accepting it as a very real part of our lives and talking about it openly with our friends and family. You can start by talking to your parents about your relationship with your partner and how you’re both respectful and honest with each other.

Even if your efforts don’t get through to your parents or other adults, you can try speaking with other young women. Dr. Sia pointed out, “Your parents aren’t the only ones who can help educate you about safe sex and offer advice.” At least you’ll have shown them you’ve maturely thought things through, and there is always someone helpful out there to talk to. Yes, sex may be very personal and intimate. But in the end, talking about it will help us—and our many relationships—be healthier.

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When you’re sexually active, it’s important to find a method of birth control that fits your lifestyle if you’re not ready to become pregnant. The only way to completely prevent pregnancy (or STIs) is not to have sex, but there are also a number of contraceptives that can greatly reduce these risks. Dr. Michelle Sia, an instructor of obstetrics and gynecology at Boston University’s school of medicine, recommends speaking with a gynecologist who can review your medical history and personal needs with you to make the best choice. In the meantime, here’s an overview of available methods of birth control and their benefits and drawbacks. Please note that condoms are the only method here that protects against STIs, so all other methods should still be used with condoms.

Birth Control Pills
Birth control pills, also known as “the pill,” are pills that primarily use hormones to prevent ovulation, also known as releasing an egg during each menstrual cycle. There are a variety of pills that have different percentages of estrogen and progestin or just progestin, so Dr. Sia recommends experimenting (based on a doctor’s suggestions) with different pills to help you find the best one that fits your lifestyle and needs. The pill is 99.9 percent effective against pregnancy, but is often preferred for its additional benefits—it regulates menstrual cycles, reduces symptoms of premenstrual syndrome (PMS), helps treat acne and protects against certain forms of cancer.

Some possible side effects of taking the pill include irregular bleeding, breakthrough bleeding, missed periods, breast tenderness, weight gain, headaches and nausea. These side effects generally occur during the first few months of use and tend to go away once your body gets used to the pill, but whether you experience side effects or not really depends on your body chemistry. Depending on your health insurance, the pill usually costs between $25 and $50 per pack.

Skin patch and vaginal ring
The skin patch and vaginal ring are also hormonal methods of birth control, with a combination of ovulation-regulating estrogen and progestin. The skin patch, changed weekly, releases hormones through your skin for a week and is 99 percent effective in preventing pregnancy. You use one patch for three weeks and no patch for the week of your menstrual period, wearing it on your lower abdomen, buttocks, upper arm or torso. The disadvantage to using the skin patch is that it doesn’t protect against STDs.

The vaginal ring is placed in the vagina for 3 weeks and changed monthly. Either you or your doctor can insert the ring, and on the first day of the fourth week, you remove the ring during your menstrual period. One disadvantage to using the ring is that it can fall off and you can forget to remove it and use a new one.

Potential side effects of the skin patch and vaginal ring are the same as the pill. They can cost between $15 and $50.

Intrauterine device (IUD)
An intrauterine device (IUD) is a small device placed in the uterus to prevent pregnancy. There are two types of IUDs: the copper IUD, such as Paragard, and the hormonal IUD, such as Mirena. Your gynecologist inserts the IUD in your uterus, and you must schedule a physical exam and STI test before having the IUD placed. The IUD can prevent pregnancy for five to ten years. The copper IUD has been seen to increase menstrual flow and make your period last longer. While the hormonal IUD can reduce your flow and cramping, it can also cause spotting, mood swings and breast tenderness

Condoms
Male and female condoms are 97 percent effective. While they can be used alone, as the only contraception that helps prevent STIs, condoms should also be used with any other method of birth control. The more popular male condom is made out of latex and rolled onto the penis to prevent semen and other secretions from entering the vagina. The reservoir tip at the end, about a half inch to an inch, collects semen and prevents breakage of the condom.

The female condom is a polyurethane sheath, with a more roundish shape than the male condom, and is less effective with a failure rate of 5 percent. These have a closed end, which is inserted into the vagina as a barrier for semen, and an open end, where the penis is inserted. For either condom, it’s the safest to just use one instead of two, and male condoms shouldn’t be used simultaneously with female condoms either. These are all available at your local pharmacy without a prescription as well as at clinics, some free of charge.

Although this and the other “barrier methods” below are not as effective as hormonal methods or IUDs, they have fewer side effects and can supplement another form of birth control.

Diaphragm, cervical cap and cervical shield
The diaphragm, cervical cap and cervical shield also prevent sperm from entering the uterus and fertilizing an egg. The diaphragm is a latex cap that covers the cervix, and in order to get one, you must see your gynecologist to get fitted. You’ll also have to add spermicide to the inside cap to prevent pregnancy. Similarly, the cervical cap is placed inside the vagina against the cervix to prevent sperm from entering. These are 91 percent effective.

Sponge
The sponge can be purchased at your local drugstore or clinic. Like condoms, the sponge is disposable after sex and contains spermicide. It is placed in the cervix and is 98 percent effective when used with a condom. You can use the sponge in a 12-hour period and not have to change it if you have sex more than once within that time.

Progestin injection
Birth control injections contain either the hormone progestin or a combination of progestin and estrogen. It is injected in the muscle of the arm or butt every 12-13 weeks. The injection is 99.7 percent effective and starts working about 24 hours after the receiving the shot. The disadvantage of using the injection is that it can lower bone density and cause weight gain and irregular periods. Your gynecologist will give you the injection, which costs about $40 each time.

Emergency Contraception
Emergency contraception pills (ECP), otherwise known as the morning-after pill, helps prevent pregnancy after unprotected sex (such as if you forget to take your birth control pill, the condom breaks or you don’t use a condom). With a larger dose of estrogen and progestin than normal birth control pills, ECP attempts to delay ovulation, prevent fertilization or disrupt a fertilized egg from attaching to the uterine lining. It can come in the form of one pill or two (taken 12 hours apart) and can reduce the chance of pregnancy up to 72 hours after unprotected sex.

While the morning-after pill is FDA-approved and 89 percent effective, it is a backup method to prevent pregnancy and should not be used on a regular basis. Seven out of eight women who would have gotten pregnant will not become pregnant with ECP, but a woman who uses ECP as regular birth control has a 20 percent chance of pregnancy, even when taken properly. Potential side effects include changes in your period, nausea, abdominal pain, fatigue, headache, dizziness and breast tenderness. You may have a heavier or lighter period, or it can come earlier or later after taking the emergency pill.

It’s important to note that ECP is not the “abortion pill” and won’t terminate an existing pregnancy.

The “Pull-Out” Method
Also known as withdrawal, the pull-out method is when a man pulls his penis out of the vagina before ejaculation. With this method, there are no side effects because no medication is involved, but the effectiveness of this method is disputed. Some say that the effectiveness is 73 percent if done correctly—but it very often is not, whether due to timing or other reasons. Though it is also disputed whether pre-ejaculation, or pre-cum, carries live sperm from a previous ejaculation, it can definitely transmit STIs.

Sterilization
Sterilization is a permanent procedure for both men and women that surgically prevents pregnancy, but this is an extreme method of birth control not usually used by young people. In tubal ligation or implants, a woman’s fallopian tubes, where the eggs are carried from the ovaries, are tied, cut or blocked. In a vasectomy for men, the tubes that carry sperm from the testicles are cut so that the semen no longer contains sperm. Post-operation effects include bleeding and nausea after surgery for women and swelling for men.

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Courtesy Adam Freeman, Flickr.com

Sexually transmitted infections (STIs) can be transmitted whenever bodily fluids are exchanged, not just during vaginal sex. And while they’re the least fun topic when it comes to safe sex, as long as you’re sexually active, the truth is that you might end up harming your health with some very uncomfortable symptoms. In some cases, though rare, STIs can even cause infertility or become fatal, so it’s important to always use a condom, even if you’re using other forms of birth control. Protecting yourself is even more important considering that cures for infections, particularly bacterial ones, don’t always repair the damage done.

Below, we’ve broken down some signs of specific STIs that you should know. Unfortunately, symptoms don’t always present themselves right away, and some STIs have no symptoms at all, so you can get an STI and not even know it. This means it’s important for everyone to get tested every time you have a new sexual partner. You should also get tested if you start to experience some common symptoms like genital itching or sores, discharge and burning sensation during urination. You’ve probably heard this from many people before, and testing might seem tedious or scary. But it’s especially necessary amongst Asian Americans, who have the lowest testing HIV rate but biggest percent increase of contraction among all racial and ethnic groups. STI tests usually are done with urine or blood samples, and women can also get Pap smears to help prevent cervical cancer.

In the meantime, you can stay healthy by getting the facts. Here’s a brief rundown of common STIs and their symptoms:

Bacterial STIs

Chlamydia is known as the silent STI because the majority of those infected do not experience any symptoms. It is the most common STI and, if not treated properly, can develop into a pelvic inflammatory disease (PID) that can cause infertility and chronic pelvic pain. Some symptoms of chlamydia include vaginal or penile discharge, fever, bleeding between periods, burning sensation when peeing and fever. Chlamydia can be cured with antibiotics.

Gonorrhea, the second most common STI in the United States, can also lead to PID, and thus infertility if untreated. Some symptoms are sore throat, discharge from the vagina or penis, rectal pain or bleeding and burning sensation when urinating. The U.S. Centers for Disease Control and Prevention (CDC) reports that about 700,000 people are infected with gonorrhea every year, and a majority of the cases are found in people between the ages of 15 and 29. Gonorrhea can be cured using antibiotics.

Syphilis is passed through skin-to-skin contact with affected areas or bodily fluids. Common symptoms include sores in the vagina, penis, anus, mouth, lips or tongue; fatigue; hair loss and skin rashes. Like those of chlamydia, symptoms of syphilis may not show up for years, but syphilis can be cured with an antibiotic if treated immediately. Left untreated, syphilis in its late stages can cause severe damage to internal organs, leading to paralysis, numbness, gradual blindness, dementia or even death.

Viral STIs

Human Papillomavirus (HPV) causes genital warts and may cause cervical cancer in women, who are at higher risk for this STI. There is currently no cure for HPV, but women can consider getting a HPV vaccine and help prevent cancer by taking yearly Pap tests. Most people who have HPV have recurring outbreaks of painful sores in the genital area, which usually come and go away in outbreaks. Some other symptoms are itchiness in the genitals, fever and headache during an outbreak, painful urination and lumps on the groin.

Hepatitis B can cause liver inflammation, liver failure and a host of other liver diseases. Hepatitis B cannot be cured, but there is a vaccine that will help clear up most infections. Common symptoms include nausea, jaundice, skin rashes, diarrhea, fever, headaches, discolored urine and loss of appetite. Like many STIs, people who are infected with hepatitis B may not experience any symptoms. Although Asian Americans have a particularly higher risk of contracting hepatitis B—representing more than half of the 1.4 to 2 million people infected in the U.S., according to the U.S. Department of Health and Human Services—most cases of hepatitis B among Asian Americans are contracted by children from infected mothers at birth.

Human Immunodeficiency Virus (HIV) attacks a person’s immune system and can cause acquired immunodeficiency syndrome (AIDS) once a person’s immune system is weakened enough. Someone who is infected with HIV is said to be HIV positive. HIV can be found in blood, semen, vaginal secretions, saliva, sweat and tears. HIV can be spread through an exchange of these fluids, including via sexual contact and shared needles. It’s important to note that HIV doesn’t always lead to AIDS and that testing positive for HIV does not automatically mean you have AIDS. HIV progresses in stages, with the final and most severe stage being AIDS. With aggressive and effective treatment, the HIV infection can be controlled but not cured, and the progression of the HIV infection to AIDS can be prevented. Testing is more accurate after several weeks, but the test may not detect HIV until after the three months of contracting the infection.

Some symptoms of AIDS are fatigue, weight loss, diarrhea, fever, night sweats and swollen lymph nodes. HIV is a serious disease that can be fatal, but through advances in research and medication, the outlook of living with HIV/AIDS is improving. Living strong, healthy lives with HIV is possible through taking medication to slow HIV progression, eating nutritious foods and exercising regularly.

At the end of the day, your sexual health affects your overall health, too. It’s simple things like getting tested and regularly visiting a doctor that can keep you worry-free, so take the time to protect yourself and stay healthy.

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To check if fad diets are nutritionally unsound, Blake said you should see if they are “blaming a whole food group, like saying stay away from bread because bread makes you fat, or telling people that it is guaranteed to keep your weight off. These are all red flags for fad diets.” For a normal female teenager, the recommended calorie intake per day is around 2200-2400, depending on physical activity level—the more sedentary you are, the fewer calories you need.

Courtesy Foodswings Flickr

“When it comes to losing weight, all it really is, is a matter of math,” Blake said. “You have to eat less calories than you need. Anything lower than 1600, you’re not going to be able to meet your nutrient needs.”

The issue with most people, however, is that they don’t usually keep track of their daily caloric intake—or they (rightfully) despise having to calculate every calorie. So for an easy approximation of healthy weight loss, Blake refers to the 10 percent rule.

“A beautiful formula, a realistic formula, is that you should lose 10 percent of your body weight over 6 months,” she said. It’s quick, easy and applicable to anyone, whether you are 120 or 200 pounds. For instance, 10 percent of 120 pounds over six months means 2 pounds per month, which is reasonable and doable.

Now that you know how much to lose at a healthy rate, the real question is, is the weight loss even necessary? Maureen Bligh, a registered dietitian who also manages a nutrition education website for the Dairy Council of California, said the “first thing that I would recommend teenagers do is check their body mass index (BMI). Find out, ‘do I even need to diet?’” You might think you do, but not all fat is bad—our body needs insulation to provide warmth and cushioning, since many important blood and nerve vessels pass through fat to get to our organs.

If your body’s ideal BMI indicates that you do need to lose weight, make sure you are doing it correctly. As Bligh pointed out, “If you really look at legitimate science-based research, we don’t need to detoxify our bodies—we already have kidneys, we already have a bladder, a liver.” A good way to lose weight is to learn from consistently fit people who aren’t celebrities dieting for an upcoming movie or job, since long-term healthy weight loss is the goal. The National Weight Loss Registry, an ongoing study that has kept track of how thousands of individuals have been successful at weight loss maintenance, is a great resource. Their research finds that eating breakfast and lower-fat foods, plus exercising at least for an hour each day, has helped people the most.

Unfortunately, one thing people don’t know about dieting is that if done unhealthily, as with fad diets, it can paradoxically lead to weight gain. As Blake warned, “In adolescents, skipping breakfast can increase the risk of obesity,” because if they’re “overly ravenous,” they will overcompensate and eat more later. Dieting can also turn into a vicious roller-coaster cycle. “Don’t deprive yourself,” Bligh said. “If you get into the deprivation mode, it can start a really bad yo-yo dieting thing, where you’re on a diet, then you’re off a diet. It’s worse than if you never started dieting at all.”

Courtesy A Clinical Guide for Management of Overweight and Obese Children and Adults

It’s no coincidence that I’m now snacking on grapes instead of my usual late-night Pringles indulgence. I’m not much of a workout type, so changing eating habits is my secret to long-term weight loss. But then again, when I calculated my BMI with a calculator, it turned out I’m actually considered healthy. So I guess, Mr. Fat, you aren’t supposed to leave me after all. We were meant to be together and I’m just going to have to learn to love you sooner or later.

For a list of registered dietitians nearest you, visit www.eatright.org

Full disclosure: Joan and I are working together on a new medical student/dietetic intern peer-match program.

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