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Showing posts with label November 27. Show all posts
Showing posts with label November 27. Show all posts

Tuesday, November 27, 2018

Danger at Your Doctors Office


doctor-danger

In 1999, Susan Sheridans husband, Pat, went in for surgery to remove a tumor in his neck. After the surgery, the neuro­surgeon gave the Eagle, Idaho, couple great news: The mass was benign—a fact the neurosurgeon confirmed after looking at the pathology report two weeks later.

“Little did we know that the pathologist had been conducting ongoing stains on the tumor and had released a final pathology report 21 days after the surgery,” says Susan, now 48. “It said ‘malignant sarcoma.” Cancer. But the Sheridans never got this critical update because it was mistakenly filed away at Pats doctors office without the physician or patient ever seeing it.

Within six months, Pats cancer had spread dramatically; he died of it in 2002, at the age of 45, leaving behind two school-age children. Had Pats malignancy been aggressively treated after that first surgery, he would likely be alive today. “There was no system in place to make sure a life-or-death document was read,” explains Susan, who discovered the error after requesting Pats medical records.

The mistake that cost Pat Sheridan his life took just seconds. Even if most errors dont have such tragic consequences, the circumstances that prompt them are everywhere—and screwups happen often. In fact, 95% of physicians report having witnessed a serious medical mistake, and 56% say theyve personally been involved in a serious preventable error, says Sanjaya Kumar, MD, author of Fatal Care: Survive in the U.S. Health System. And these mistakes kill. “To Err is Human: Building a Safer Health System,” the Institute of Medicines 1999 seminal report that first brought to light the problem of medical mistakes, noted that up to 98,000 preventable deaths happen each year in hospitals. But deaths in other settings, including doctors offices, were about three times that.

 

 

  

 

 

 Next Page: Why the doctor’s office is so risky

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 doctor-office

Why the doctor’s office is so risky
Simply put, “Medicine is more complicated today. Its a lot more daunting,” says Pamela Gallin, MD, author of How to Survive Your Doctors Care: Get the Right Diagnosis, the Right Treatment, and the Right Experts for You. “There are so many more treatment choices, often for diseases that once couldnt be treated. There are more moving parts.” Here, four key factors that are making a trip to the doc more dangerous than ever.

Appointments are shorter
The average doctors visit lasts seven minutes. Blink-and-youll-miss-it appointments conspire against safe care, says Dr. Gallin, who is also a clinical professor at New York Presbyterian–Columbia University Medical Center in New York City. She likens medical care today to the famous I Love Lucy episode in which Lucy cant keep up with the chocolates coming down the candy-factory conveyor belt. “The system has sped everybody up, and everybodys multitasking more. If I have more time to think about a patient or a diagnosis, Im going to be more attentive,” she says. “When doctors are forced to go faster, their judgments have to be formulated more quickly.” That pressure-cooker environment makes every decision ripe for error.

There arent enough primary-care physicians
By 2025, we will be down 200,000 MDs. Fewer students want to go into family medicine, internal medicine, and pediatrics—the areas in need of those workhorse docs who provide the great majority of year-in, year-out care. “Family care has become one of those jobs Americans wont do, like picking grapes,” says Phil Miller, vice president of communications at Merritt Hawkins and Associates, the countrys largest physician-recruiting firm. If youve tried to get a last-minute appointment (or, in many places, any appointment) you know that the MD shortage has already arrived in some parts of the country. This means you may not be able to choose your doctor so easily, which might result in your inability to pick the safest ones.

People are playing “musical doctors”
Maybe youre a patient in a practice with several doctors who rotate in and out of your appointments; half of all physicians today are in these plus-size practices (with three or more MDs). Maybe youve moved around a lot. Or maybe youre seeing a revolving door of specialists. Whatever the reason, “you rarely go to just one doctor,” Dr. Gallin says. “The system mandates that you go to an internist to check your blood, a radiologist for a mammogram, a gynecologist for your Pap smear, and a pathologist is reading your Pap smear. Youre up to four doctors and nothing is wrong with you. Four people—any one of whom can mess up.”

A critical test result may go missing or not get to the office in time for a patient to schedule a follow-up appointment, or different specialists could be prescribing drugs that cause dangerous interactions. Whats more, safety experts know that any transition in care—as happens when a patient sees different doctors in a medical group—raises the risk for experiencing a slipup.

Safety isnt on the radar of many practices
Safety is becoming more and more of a buzzword in hospitals. But doctors in stand-alone practices are on their own to educate themselves about medical errors and put in place protections (including costly technology) that could safeguard patients. “Theres also a lack of feedback—an error can occur, like a missed diagnosis, and the [physician] who missed it may never know,” says Tejal Gandhi, MD, executive director of quality and safety at Brigham and Womens Hospital in Boston. “The patient may be [correctly] diagnosed a year later by a different doctor,” but this means the stand-alone doctor may not even grasp the size of the problem in her own practice.

 

 

  

 

 

 Next Page: What goes wrong

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Misdiagnosis
Misdiagnoses—and missed diagnoses—are perhaps the most-feared of all the kinds of doctor errors. And for good reason: “In about half of cases where a diagnosis is never made or delayed significantly, the result is real harm to the patient,” says Jerome Groopman, MD, author of How Doctors Think and the Dina and Raphael Recanati chair of medicine at Harvard Medical School.

How do well-trained MDs blow the call?
There are three main thinking traps physicians fall into, leading them to the wrong diagnosis, Dr. Groopman explains. The first happens when “the doctor makes a snap judgment by seizing on the first symptom or finding.” The second: sticking only to the diagnosis foremost in her mind. For instance, when a doctor has just seen 15 consecutive flu cases, “thats whats most likely to come to mind when he sees a 16th person,” Dr. Groopman says, even though patient number 16 may have something else. The last type has to do with negative stereotypes. “For example, if a woman in the middle of menopause has hot flashes and headaches and feels jittery, her doctor may attribute any of her complaints to menopause,” he says.

These assumptions can add up to a lot of wrong calls: About 15% to 20% of all diagnoses are missed or flat-out incorrect. One study of settled malpractice claims found that 59% of outpatient claims were for a diagnostic screwup. The most common errors? Incorrect reading of a test result; wrong or inadequate follow-up care; and missed or delayed cancer diagnosis. Breast cancer accounted for about 42% of missed cancer cases.

Thats what happened to Maureen Thiel. The 40-year-old Pennsylvania mother of two first found a lump in her left breast during a self-exam in late 1994. She followed up immediately with a mammogram and ultrasound and was told she had fibrocystic breasts. Although the lump didnt wax and wane, as is usually the case with this condition, her initial doctor and two subsequent ones she saw failed to advise her to get a biopsy. By February 1997, Maureen had found a new lump—this time under her arm. She then saw a different doctor, who ordered not only a mammogram and ultrasound but a biopsy; the tests turned up stage III metastatic breast cancer. “She was positive [for cancer] in all 47 lymph nodes,” Maureens husband, William, says. “She lived 15 months.”

Communication breakdown
Many errors stem from a communication lapse. “These errors go to everything,” says Nancy C. Elder, MD, an associate professor of family medicine at the University of Cincinnati and one of the few researchers to study mistakes in doctors offices. In a 2004 study of 75 errors reported anonymously by family physicians, 47 were triggered by miscommunication.

So what is a communication error, exactly? Its the rushed doctor who doesnt listen and brushes off your concerns—or even your symptoms or pain; the lost medical record or referral that delays diagnosis or treatment; the rude office manager or nurse who makes it impossible to get information or an appointment when its really needed; or the phone that never rings with word about that lab result youve been losing sleep over. “Anytime you undergo a test, you should always get the result back,” Dr. Elder says. “‘Well call you if anything is bad isnt an acceptable response.”

Medication mistakes
If you take even one prescription med, youre at risk for an error. Your doctor could give you the wrong drug, wrong dose, wrong type (pill versus liquid), wrong timing (morning versus evening)—or you could even be the wrong person (i.e., you dont need the drug). And the more meds youre on, the more likely it is youll experience dangerous interactions. (A side effect shouldnt be confused with an error, though.)

As tempting as it may be, bypass free drug samples, advises Allen J. Vaida, PharmD, executive vice president of the Institute for Safe Medication Practices, in Horsham, Pa. Theres a debate about whether physicians should dispense samples in the first place, because theres no way for pharmacists and other providers to know youre on that drug. “Sometimes labeling is really inadequate,” he adds, citing an example of an arthritis-pain-med sample that came in a blister pack of three capsules: “The box said to take 200 milligrams, but it never said that each capsule was 200 milligrams, so people were taking all three.”

Drugs can expire without a doctor or patient realizing it, too. “Pharmaceutical reps leave samples in the doctors drug cabinet—in front of their competitors,” Vaida explains. That means some drugs languish on the shelf for months before they make it to you. Finally, when you get a drug off the record, youre less likely to hear about a recall because theres no log of who got what sample and lot number.

  Next Page: Can test results be trusted?

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Testing blunders
Chances are good that, at least once, youve had some sort of medical test and then waited…and waited…and waited…to get your result back. Maybe the doctors office finally got in touch (after youd driven yourself mad with worry), or maybe they never did. If you never got the result—good or bad—thats an error. If you got a result saying you had a disease or condition when you didnt, or that you didnt have a disease when you really did, or that you had a disease but it turned out to be another disease, those are testing mistakes too, as is a lost lab result and mixing up your specimen with someone elses. When you consider that the average family physician sees about 100 patients a week and orders tests for 39 of those, its not hard to imagine the opportunity for blunders.

In 2006 Darrie Eason, a then-33-year-old single mother from Long Island, N.Y., was one of those unlucky few. Shed gotten the news every woman dreads: She had breast cancer, and it was aggressive. Her doctor recommended a double mastectomy, so Eason went for a second opinion and brought along the test results her first doctor had used to make his recommendation. The second doctor gave her the same advice, and she decided to have both breasts removed. “I was told I had lobular breast cancer, which everyone said would come back,” Eason told the Today show last fall. But after her double mastectomy, she learned she had never had cancer: The lab had mixed up her biopsy results with those of another woman.

What goes wrong most often?
A 2008 study found that many mistakes happened in the doing of the test—it wasnt done, the specimen was lost or improperly stored, or the wrong test was performed or scheduled. Most common, though, were glitches in getting test results to the doctor in a timely way (or at all). In fact, 39% of the time, one mistake led to another, and 60% of the errors took place in an MDs office, not in a lab.

And 1 out of 10 times, the mistakes in the study resulted in pain and suffering, as in the tragic mix-up that cost Eason her healthy breasts. A doctor can also fail to get enough of a tissue, blood, or urine sample or take a sample from the wrong place, perhaps giving a false-negative result when disease is present, explains David S. Wilkinson, MD, PhD, professor and chair of the department of pathology at Virginia Commonwealth University, in Richmond, Va., and chair of the quality-practice committee for the College of American Pathologists, which accredits U.S. and foreign labs. Or, he adds, a pathologist can simply write the wrong thing in a report. “It can be a subtle error, writing ‘malignant cells seen instead of ‘no malignant cells seen.”

It gets even dicier when a test is complicated to interpret. Tests that require analyzing a tissue sample are particularly prone to error, because theres often no clear-cut interpretation. “Looking at a biopsy and deciding if its cancer and what kind is not as precise as measuring glucose in a test tube. Even knowledgeable, conscientious, well-trained people may have differences of opinion,” Dr. Wilkinson says. Hence the need for the all-important second (or third) opinion to interpret pathology results for biopsies.

  Next Page: Take action now

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Take action now
There are simple steps you can take to guard against mistakes. First, choose your physician very carefully. Be sure shes affiliated with a top hospital. Remember: Youre not just picking an MD for an annual checkup; you may one day need her for something more serious. “A doctor affiliated with a top-notch hospital extends to you the high-quality care of all the specialists and support staff she knows there,” Dr. Gallin says.

Once youve found an MD you trust, stay loyal. Jumping from physician to physician—or popping in and out of in-store and after-hours clinics ups your odds that a key piece of information, like a test result or potential drug interaction, will slip through the cracks. If youre seeing several specialists, consider it your job to make sure all parts of your medical story are filled in on all your records, kept updated, and, most important, consolidated with all records from your different care providers. Keep your own copy, too.

It also helps to be a good (read: organized) patient. Before you land in an exam room, “know all the details of your family history and how long youve had symptoms,” Dr. Gandhi says. Also bring a list of all medications and supplements youre taking, because this can avert a medication disaster.

The time for a passive, blinders-on approach to our medical care has passed. “A lot of people are worried about alienating or insulting their doctor by asking questions—when I was a patient I felt the same way—but a good doctor welcomes that kind of input and questioning,” Harvards Dr. Groopman says.

This approach can go a long way toward protecting you, Susan Sheridan believes. In addition to losing her husband to a delayed cancer diagnosis, her son, Cal, now 13, was the victim of lack of treatment for too-high bilirubin levels as a newborn, which resulted in kernicterus, or brain damage from severe jaundice.

“Dont be afraid to be demanding,” says Sheridan, who now works as a patient-safety advocate. “Dont be afraid to ask too many questions. Women are the number-one health-care purchasers for our families, so we can be very influential in safety. And maybe were better wired to be, because were mothers, were wives, were caretakers. We have a huge opportunity to keep ourselves and our families safer.”



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Could Your Glass Cleaner Make You Sick?


glass-cleanerIstockphoto

The other day, my sweet husband, Frank, decided to give our kitchen a major scrub down. Unasked. I know, I know. Im a very lucky woman, and, no, you cant have his phone number.

He was well into the project when he emerged from the kitchen, pale, nauseated, sweaty, and dizzy. One glance and I knew he was in some kind of trouble. Instinctively, I suspected the cleaning supplies.

I asked him what hed been using and he named two products: Murphys Oil Soap, which we keep in a spray bottle diluted with water to use on our wooden kitchen table and cabinets, and a non-brand-name window cleaner in a blue bottle, clearly a famous brands copycat.

I didnt think Murphys was the problem, because its made from natural plant oils. The 99-cent-store glass cleaner was another story. Its label listed that its active ingredient is a chemical called 2-butoxyethanol (111-76-2). I Googled the stuff, and the very first hit absolutely shocked me. Now I was feeling dizzy.

Thats because the manufacturers product sheet said this, in capital letters: “Danger! Harmful if swallowed, inhaled, or absorbed through the skin. Causes eye irritation. Affects central nervous system, blood and blood-forming organs, kidneys, liver, and lymphoid system.”

There was more. On a “health rating” scale with 1 being “slight” and 3 being “severe”, the manufacturer rated 2-butoxyethanol a 2. The chemical also appears on the National Institutes of Health Household Products website. More products than I could count contain the stuff. Although our product didnt make the list, several other glass cleaners did; one contained a 50% concentration of 2-butoxyethanol, for example.

But heres what really made me crazy: the Centers for Disease Control says that the principal effect of 2-butoxyethanol is hematotoxicity. That means that its poisonous to the blood. My husband has chronic myeloid leukemia.

Now, not to worry. Hes fine, just fine. His condition is totally under control thanks to a miracle drug called Gleevec. Hes been fine for more than three years now and his doctor tells us hell live a long, normal life as long as he doesnt walk in front of a bus.

Or, I wonder, use products containing 2-butoxyethanol?

Luckily, as soon as Frank got into fresh air and rested for a little while, he was totally back to normal.

I know better than to use chemical cleaners—especially in enclosed, unventilated spaces; Ive written about their dangers and healthier alternatives many times. But somehow, window cleaners didnt worry me, and so I didnt yelp when Frank, the households penny-pincher, brought home his bargain brand.

Well still be penny-wise: From now on, our exclusive window cleaner will be white vinegar and water, 50/50. For more ideas on safe home-cleaning supplies, check out this slideshow.



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Jillian Michaels Explains How Protecting Your Telomeres for Better Aging



If you could look inside every single cell in your body, you would see 23 pairs of chromosomes (46 chromosomes in total). And at the end of every one of those squiggly thread-like things are telomeres. These little caps protect your genetic information from being lost when your cells divide and keep the chromosome from fusing with neighboring chromosomes.

Think of them like the ends on your shoelaces, but they’re not made of cheap plastic. They’re made from a series of DNA segments, or “base pairs,” that repeat thousands of times. In white blood cells, for example, you start out with around 8,000 base pairs at the ends of your chromosomes. Over and over again, that base-pair sequence repeats itself, almost as if you’re winding masking tape around the ends of your chromosomes to keep them snug.

RELATED: Jillian Michaels’ 6-Exercise Circuit to Get Back in Shape After Baby

But here’s the catch. When your cells divide, and they will about 50 to 70 times on average over their lifetimes, the ends of your chromosomes—well—they aren’t copied quite as perfectly as you might think. See, every time your DNA replicates itself and divides, it shaves a tiny bit (approximately 20 to 30 base pairs) off your telomeres. Oxidative stress (or the damage wrought by free radicals) messes with things as well and can cause you to lose an additional 50 to 150 base pairs per split.

That adds up and over time, telomeres shrink. And once a telomere becomes too short, it leaves your cell’s DNA exposed. That’s when a series of unwelcome biological actions can occur.

Your broken DNA might try to fix itself either by copying the sequence of another DNA molecule that’s kind of like it or by fusing together two “cap-less” chromosomes.

RELATED: Jillian Michaels’ Total-Body Shred

Neither is always a bad thing and either can temporarily do the trick. But if two chromosomes fuse, the cell can either die or become genetically abnormal. In the latter case, your abnormal cells continue to divide and become potentially dangerous.

But that’s not all. When the caps come off your chromosomes, your cells can no longer divide. Instead, they either die or become senescent cells— which are basically zombie cells that sit inside your tissues and secrete stuff (such as pro inflammatory cytokines) that damages healthier cells.

That’s why the shortening of telomeres has been associated with aging. As skin and pigment cells die, we start to see wrinkles and gray hair. But the really bad stuff is when our immune cells start to die off, and our risk of heart disease, diabetes, cognitive decline, premature death, and a number of age-related issues increases.

However, it turns out that just a few smart lifestyle choices can fortify and even lengthen your telomeres. In one study, participants switched to a diet high in fruits, vegetables, and unrefined grains; walked 30 minutes a day six days a week; and practiced stress-busting techniques such as yoga and meditation. Over time, their telomeres grew by roughly 10 percent!

What to Eat

You can’t go wrong with a Mediterranean-style diet (which emphasizes produce, whole grains, olive oil, legumes, and fish). One of the most eye-opening studies showing its effect on telomeres involved 217 elderly participants who were divided into three groups: those who did a half-ass job with the diet, those who did a mid-level job, and those who stuck to the diet as rigidly as possible. The stricter participants were about sticking to a Mediterranean-style diet, the longer their telomeres were as a result.

Getting an abundance of nutrients—including magnesium and vitamins D, B6, and B12—from foods such as fruit, vegetables, nuts, legumes, lean meats, and fish has been shown to protect telomeres and keep those caps long and strong. And according to researchers at Emory University School of Medicine, alpha lipoic acid—found in spinach and tomatoes, for example— may stimulate telomerase, an enzyme that repairs and maintains telomeres (but so far, only in mice).

It’s also been observed that foods high in beta carotene (think cantaloupe, sweet potatoes, carrots, dark leafy greens, winter squash, broccoli, even watermelon) could play a major role in helping telomeres maintain their length. A four-year analysis of 3,660 participants age 20 years old and up showed that as blood carotenoid levels increased, so did the length of their telomeres—by as much as 8 percent.

Even fatty acids are friends of your telomeres. Several studies point to the protective powers of omega-3 fatty acids. But even better: research out of Ohio State University found that adults who took omega-3 supplements for four months preserved telomere length in their white blood cells—the immune cells that fight off illness and disease.

How to Sweat

Regular exercise doesn’t just build up your strength and endurance—it’s preserving your telomeres. Researchers at Brigham Young University recently discovered that adults who participated in regular physical activity (in this case, 30 to 40 minutes of jogging five times a week) had telomeres that were like those of individuals nine years younger who didn’t exercise.

RELATED: Jillian Michaels’ Calorie-Burning Workout

Others have noticed that obesity may change how your telomeres age. When researchers at the Medical University of Vienna in Austria looked at patients who experienced weight loss as a result of bariatric surgery, not only did their BMIs drop but they appeared to have longer telomeres up to two years later. The thought is that excess adipose tissue places the entire body under increased stress, which negatively impacts telomeres.

Even the length of time you spend either standing or sitting each day could be shaving away your caps. One study involving 68-year-old sedentary, overweight participants found a difference in those who stood more than they sat. The less they parked their butts, the longer the telomeres in their blood cells were after six months.

Recent studies seem to confirm that it’s not just  how long you exercise but how active you are when you’re not working out that is part of the solution. A landmark study involving nearly 1,500 women ages 64 to 95 found that those participants who engaged in less than 40 minutes of moderate to vigorous physical activity per day, and who remained sedentary for more than 10 hours per day, had shorter telomeres. In fact, it was found that telomere length in the white blood cells of the most sedentary women was, on average, 170 base pairs shorter than telomere length in cells of the least sedentary women which made them biologically older by 8 years.

It’s not just about physical exertion, though. Plenty of research is looking at meditation and other stress-relieving forms of activity that may have a positive e ect on telomere maintenance. One of the most surprising studies involved 39 family dementia caregivers (median age 60), who were given two options: either practice Kirtan Kriya, a type of meditation with chanting involved, or listen to relaxing music for just twelve minutes a day for eight weeks. Those who chose music experienced a 3.7 percent improvement in telomerase activity— not bad, right? But those who opted to chant and meditate improved their telomerase activity by a whopping 43 percent.

Excerpted from THE 6 KEYS by Jillian Michaels with Myatt Murphy. Copyright © 2018. Available from Little, Brown Spark, an imprint of Hachette Book Group, Inc.

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These Women Are Posing in Nothing but Glitter for a Powerful Reason


Your body is uniquely yours, and that’s what makes it beautiful. One Instagram account, Positively Glittered (@positivelyglittered), has found a creative (and sparkly) way to showcase that. The page features naked women of all shapes and sizes covered in the colors of the rainbow with glitter.

If we’re being honest, most of us have dreamed of painting ourselves in shimmer from head to toe, and this account makes that dream a reality. It emphasizes the beauty of women with all body types, skin colors, and backgrounds and promotes the powerful message that all of us are beautiful, no matter what.

Positively Glittered is the brainchild of three Australian women, Penny (@nipnipss), Bonnie (@busty_diaries), and Hannah (@roseanna.mae). Their first photo shoot two years ago took place in Penny’s backyard in Brisbane, and it consisted of nothing more than a few good friends and some homemade glitter, Bonnie tells Health.

RELATED: These Glitter Capsules Promise to Give You a ‘Sparkly, Flavored Orgasm.’ Here’s What a Gynecologist Thinks

Feeling empowered by the experience, they decided to make it an ongoing thing. Now, the trio organizes photo shoots with professional photographers that are open to the public, and everyone is welcome to join. They also do private photo session bookings for individuals, couples, or small groups. The one thing all of their shoots have in common: glitter. Lots of it.

“It has been an incredible process to watch. Unbelievable really,” Bonnie says. “What began as us and our friends creating something beautiful in a backyard has now led to worldwide attention.” Their photos have been featured by countless news outlets, and they receive fan submissions from all over the world.

The project has also enabled them to connect with some pretty incredible people. “We have worked with famous models, bloggers, business professionals, housewives, teachers, students, eating disorder survivors, confident burlesque performers, and self-conscious people who prefer to hide in the shadows,” Bonnie says. “Seeing them all strip bare and come together is really something beautiful. No egos, no competition, just there together to celebrate who they are.”

Positively Glittered has touched the lives of people from all walks of life, but it’s had perhaps the greatest impact on the ones who founded it. “For me, when I find myself being critical of my own body, I say to myself, ‘Would I say that to one of our participants?’ Most of the time the answer is a definite no,” Bonnie says. “We need to talk to ourselves as we would a friend.”

She has a point. Why do we see ourselves through such a critical lens but others through a loving one? Positively Glittered is doing its part to change that for women everywhere, just like it has for Bonnie.

The website states, “Positively Glittered is all about self love, body positivity, and celebrating our differences. We welcome people of all ethnicities, sexualities, gender identities, and sizes. Our aim is to help people feel good in their bodies and see their own beauty, and to lift up other women, too.”

Now that’s a mission we can get behind. If you like what you see, head over to their page for more. And if you’re feeling really daring, reach out to the Positively Glittered team and let them know you would love for them to come to your city…we know we would. 

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Nutrition Action Plan for Parents: Back-to-School Lunches and Snacks


 By Julie Upton, RD

With kids back in school, now is the time to stock up on healthy foods for their lunch boxes (or bags) and after-school snacks. Since 98% of children fail to meet the recommended servings of the five core foods groups—and some 25% of children’s daily calories are from junk foods like soft drinks, sweets, and desserts—getting more nutrient-packed foods to nourish our pint-size learners should be parents’ No. 1 lesson plan for health.

As a dietitian, I can rattle on for hours about research that shows how children with healthier diets perform better in school, sports, and social environments. Here are some ideas and guidelines of how parents can make perfectly packed lunches and great after-school snacks.

Be a lunch-box hero
When preparing a lunch, be sure it includes each of the following:

 

 

  • A serving of whole grain to maintain focus and concentration. Healthy options include whole-grain bread, pasta, English muffins, tortillas, and frozen waffles.
  • A source of protein for staying power. Healthy options include lean deli meats, peanut butter, 1 ounce of nuts, 1/4 cup of hummus, and tuna.
  • At least one serving of a fruit or vegetable for vitamins, minerals, and antioxidants. Healthy options include whole fruit, fruit kebabs, fruit cups packed in their own juice, raw vegetables with dip, and 4- to 6-ounce 100% juice boxes.
  • Nonfat or low-fat dairy for protein and bone-building minerals. Healthy options include nonfat or low-fat yogurt, milk, and cheese.
  •  

 

 (Getty Images)

If you want to include dessert in your child’s lunch, opt for a treat that’s no more than 100 to 130 calories. Great options are cereal bars, whole-grain energy bars, or whole-wheat fig bars. Dark-chocolate-covered dried fruit is a better option than a milk-chocolate candy bar.

Try this dietitian-approved, kid-friendly lunch
Need some inspiration? Get the week started with this recipe, and branch out from there.

 

 

  • 1 cup whole-wheat pasta salad with 2 ounces of diced, cooked chicken breast, halved cherry tomatoes, sliced bell peppers, olive oil, and vinegar, and sprinkled with Parmesan cheese (this takes care of your whole grain, protein, and vegetable servings)
  • One 8-ounce container of nonfat yogurt (your dairy serving), topped with 1/4 cup raisins (1 fruit serving)
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After-school snack solutions
Having a pantry and refrigerator full of nutritious options for kids to snack on will help ensure that they eat foods that add positive nutrition—not negative nutrients—when they get home from school. Replace high-calorie potato or nacho chips, candy and cookies, and sugar beverages with these fun, healthy snacks:

 

 

  • Fresh whole fruit, fruit cups, or 100% fruit juice
  • Flavored low-fat milk
  • Low-fat cheese with whole-wheat crackers
  • Graham crackers with nut butter
  • Nonfat or low-fat yogurt topped with fresh or dried fruit
  • Whole-grain fruit bars
  • Trail mix made with pistachios, seeds, pretzels, or cereal
  • Hummus with fresh-cut vegetables or whole-grain pita
  • Whole-grain energy bar
  • Air-popped popcorn
  •  

 



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Special-Needs Trust: How to Ensure the Care of Your Disabled Child


trust-fund-piggy-bankA special-needs trust can take some worry out of raising your disabled child, as it helps ensure that he or she will continue to qualify for government assistance programs.(ISTOCKPHOTO/HEALTH)

Caring for special-needs children can be very expensive. Some parents are prepared to spend a small fortune to provide food, shelter, and medical care for their special-needs kids. But what if the care becomes unaffordable? And who will take over when the parents are no longer around?

“People with disabilities are now living long lives,” says Chris Cooper, a certified financial planner in Toledo. “They’re living into old age and getting old-age problems like Alzheimers and arthritis, so they’re dependent much longer.” In conjunction with government assistance, a special-needs trust can ensure that your child is set for life.

What is a special-needs trust?
A special-needs trust, also known as a supplemental trust, is a safe place to park assets for your disabled child. First of all, the trust is protected; if you are sued, go through a divorce, or have your will contested, the funds cannot be touched and there will never be an interruption in available money for your child. Second, by giving money to the trust rather than directly to your child, he or she will continue to qualify for government assistance programs. “You can give money in such a way that the state doesn’t view it as an asset or a resource,” Cooper says.

How does a special-needs trust interact with government programs?
Many children with special needs—a category that comprises a wide array of medical, behavioral, developmental, learning, and mental-health conditions—qualify for government assistance programs such as Medicaid, which covers most medical services and housing, and Supplemental Security Income, which provides a monthly stipend for basic living needs. These programs are administered on the state level; though eligibility requirements vary, in most states your child cannot have more than $2,000 in assets. If you or a relative bequeaths more than that to your child, it should be placed in a special-needs trust; otherwise he or she can be disqualified from government programs.

How do I set up a special-needs trust?
Initiate the trust as soon as you determine that your child may not be capable of supporting himself. If your child’s development improves and he is able to earn a living, great—the trust can always be dissolved and the funds returned to you or given to the child. Special-needs trusts are complicated animals, however, and rules vary from state to state. You should find a financial planner who deals specifically in this area of the law.

How do I fund the trust?
Although you can fund the trust with your estate or the proceeds of a life insurance policy, Ron Pearson, a certified financial planner in Virginia Beach, Va., who specializes in families with special-needs children, recommends that you do it throughout your lifetime. Should you die unexpectedly, the trust will already be operational and able to provide your child with money. You should also inform your extended family about the trust so that relatives don’t inadvertently disqualify your child. Aunt Edna’s thoughtful $10,000 inheritance should be left to the trust, not the individual.

How will my child use the trust?
The money is doled out by a trustee, either yourself or someone you designate. The funds can be used anytime, not just after your death. For instance, you might make use of government programs to provide basic expenses like medical care and housing, while using a special-needs trust for “enhanced care that improves the quality of life,” says Pearson. Pearson, the father of two developmentally disabled sons who live in a group home, says he gives his sons money from their trusts that they mostly spend on country music CDs. You could also use the money for medical equipment or care that Medicaid doesnt cover.



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How to Talk About Money and Health With Your Aging Parents


senior-man-perscription-bottle-moneyTalk to your parents now: An AARP study found that most people are comfortable discussing their health and finances when they feel well.(ISTOCKPHOTO)

Few of us like talking about money or death, so its no surprise your parents aren’t jumping at the chance to discuss these topics with you. “But without some real understanding of each other’s positions, needs, and wants, you can’t come to sensible decisions about these issues,” says Mark Edinberg, PhD, the author of Talking With Your Aging Parents and a psychologist in private practice who specializes in intergenerational communication. Worse, not talking about the issues now can result in misunderstandings and heartache later. Here are some strategies for talking with your aging parents.

Talk early and often. Dont wait until a moment of crisis to start having these conversations. Otherwise, “you’re having them under the worst set of circumstances possible,” says Elinor Ginzler, the coauthor of Caring for Your Aging Parents and the senior vice president of livable communities at AARP, the Washington, D.C.–based membership organization for older Americans. In fact, an AARP survey found that a majority of parents are more comfortable talking about such issues when things are going well. Aim to have multiple conversations on these topics over many years.

Tip: Be indirect. “A good way to defuse the personal element is to say, ‘I have a friend who…,’ ‘I read an article about…,’ ‘I’m concerned that…,'” suggests Sanford J. Mall, a certified elder law attorney with Mall Malisow & Cooney in Farmington Hills, Mich. “Even if that initial approach is put off, at least the seed is planted.”

 

 

  

 

 

 Next Page: Don’t go it alone

[ pagebreak ]Don’t go it alone. Involve your siblings and other relatives, Ginzler suggests. You’ll need to draw on your family dynamics in order to manage the situation. For instance, designate the right person to initiate these difficult conversations. Is one of your siblings a real comedian who puts everyone at ease? Does an aunt have just the right touch to handle volatile situations? And dont forget to talk to each other—you can avoid a lot of strife if you have outlined your own expectations and capacity, financially and emotionally, to help your parents.

Tip: One way to get the conversation going is to get all family members, including the young and healthy, to draft and sign advanced care directives, which allow another person to make health decisions in the event of incapacity. This way, you can begin a family discussion about what everyone’s wishes are for their end-of-life care without singling out your aging parents. You may be able to obtain sample documents from your state bar association, or you can have an estate attorney draft one for you.

Dont force the issue. If your parents adamantly refuse to talk about a subject, let it go and try another time. Or compromise: For instance, if they are uncomfortable laying their entire financial life in front of you, ask them only to give you a rough outline. Where are accounts held? Is there a will? Who is the executor? Is there a life insurance policy? Who is the beneficiary?

Tip: Edinberg suggests that at the very least, you should convince your parents to make a list of all their financial assets—the institutions where they’re held and the account numbers—and keep it in designated spot. That way, children will know where to locate these documents if the need arises.

Be respectful. There might, of course, come a time when parents’ decision-making skills become impaired. Even then, don’t deprive them of self-determination, experts say. “We do not like the term ‘parenting your parent,'” Ginzler says. “You will always be the adult child to your father or mother, even if that relationship changes.” Find ways to address your concerns, such as your parents’ safety and comfort in their present living situation, without being disrespectful. For example, don’t simply declare that your parents must move out of their home. Work together to try to come up with a solution. Perhaps the answer is hiring a home health aide or making modifications to the home. “It is important to be realistically reassuring to your parent that they can have as much good functioning independence as possible,” Edinberg says.



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Why Your Parents Need a Living Will


woman-huging-man-signingWant the peace of mind that comes with having a living will? A lawyer can help you navigate your states laws.Fotolia

If your parents become unable to make decisions about their end-of-life care, a living will is one of the documents that can help ensure they receive the treatment they want. But it has benefits for you, too—namely, the peace of mind that comes from knowing you are following their wishes. Indeed, living wills arent just for seniors. Sanford J. Mall, a nationally certified elder-law attorney with Mall Malisow & Cooney, in Farmington Hills, Mich., explains why everyone needs one.

Q: What is a living will?

A: A living will, sometimes called an advanced health directive or a medical power of attorney, is a legally enforceable document that identifies a patient’s end-of-life wishes. It can specify that you want the cessation of treatment under a specific set of conditions—when you want to “pull the plug,” in other words. Most people draw the line in one of three ways.
 

  • If they’re in a coma or a persistent vegetative state and there’s no hope for recovery.
     
  • If they’re not in a coma, but have lost so much cognitive function that the doctor feels there’s no hope for recovery.
     
  • If there’s a terminal illness with no hope for recovery.

A living will does not authorize someone else to act on your behalf for medical decisions. You need a health-care proxy for that.

Q: Who should have a living will?

A: Anybody who is older than 18 and competent. If you are sure you dont want to be put on artificial support, and dont want to have extraordinary measures used to sustain your life, then you should sign a living will. Remember the case of Terri Schiavo: Her husband and her parents fought a seven-year legal battle over removing her feeding tube, with some 20 judges ruling on whether there was sufficient evidence that she would want to stop treatment. If it had been in writing, would you need 20 judges, or all the heartache and family strife? No.

 

 

  

 

 

 Next Page: What to include in your living will

[ pagebreak ] Q: How do you get a living will?

A: In many cases, state bar associations have forms available online. They may not be exactly what you want, but at least they’re a starting point. If you work with a lawyer, you won’t have to worry about whether the form is good or bad. Plus, you may want something very specific in your document that the form doesn’t cover; a lawyer can help you with that. Each state has its own requirements for what you need to do to make the document legally enforceable, such as the number of witnesses and who can sign as a witness. These guidelines, which can affect whether the document is legal or not, should be spelled out on your state’s bar association site. You may also be able to find living will resources at local hospice groups. Some hospitals offer the forms for patients or visitors.
 How to Talk About Money and Health With Your Aging Parentssenior-man-perscription-bottle-moneyNow is the time to start a dialogue  Read moreMore about money and health

Q: What should a living will say?

A: I recommend that a living will respond broadly to what a person wants—its hard to anticipate every possible specific scenario. However, there might be individualized specifics. Take my grandmother, for instance. On the one hand, she believed that “where there’s life, there’s hope,” but on the other, she never wanted to be intubated because she had it done once and found it to be the most excruciating experience. Also, she didn’t want a doctor to perform any chest compressions on her, even if she could die without them, because she was weak and her ribs could be easily cracked. So the document we drew up for her had to take all that into account.

Q: How do you talk to your parents about getting a living will?

A: The best way to have that conversation is proactively. Have it in advance of anyone needing a living will. Even if your parents put off your initial approach, at least you’ve planted the seed. And even in states where next of kin can legally make an end-of-life decision for someone, a living will can at least let you know what your parents want. I recently had a situation where a man who had a terminal illness came to see me to do his end-of-life planning, including a living will. At his funeral, his daughter came up to me said, “When we got the call from the hospital that a decision needed to be made about Dad, we pulled out all the documents and read what he wanted. It was such a comfort knowing that he thought about these things and was specific about what he wanted.”

 

 

 



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How Do You Ensure the Care of a Chronically Ill Spouse if He Outlives You?


chronic-illness-spouseDon’t assume you’ll be there to pay the bills for your sick spouse.(GETTY IMAGES)

Caring for an ill spouse can be exhausting, expensive, and possibly even damaging to your health. Research has shown that caregivers have higher blood pressure and higher levels of depression and anxiety than non-caregivers. Plus, they’re less likely to spend time taking care of their own health. A 1999 study in the Journal of the American Medical Association found that people who were caring for a spouse and experiencing strain were at 63% greater risk of death than non-caregivers.

A caregivers death is not only heartbreaking for the family that loses a beloved member; it also creates uncertainty about how the surviving spouse will be cared for. Here are some steps to consider in making sure your spouse gets the care he or she needs if you are no longer living.

Plan early
As the old saying goes, “Hope for the best, plan for the worst.” Talk to your family about who will step in to care for your spouse in the event that you pass away or become seriously ill. Who will be responsible for medical decisions? Who will keep track of the finances? What resources will be available to pay for care if you are not providing them yourself?

Make it official
To ensure that there is a seamless legal transition, both you and your spouse should, via powers of attorney, designate an agent who can make health-care and financial decisions on your behalf. (At the same time, you should communicate your wishes in these matters to the person you designate.)

If you die without naming an agent, your children or other family members could face a legal morass. They won’t necessarily have the authority to make important financial and medical decisions for your ill spouse. Experts suggest that you review your powers of attorney and any other relevant documents every three to five years. This allows you to reiterate your wishes and, if necessary, take into account any changes that may have occurred in your life, such as a child or other designee who has moved away.

  Next Page: Consider establishing a trust

[ pagebreak ]Consider establishing a trust
One of the most important considerations when leaving a spouse behind is how his or her care will be paid for. When one spouse dies, the couples assets ordinarily pass automatically to the surviving spouse, even in the absence of a will. This isnt always a good thing, however. Establishing a living trust—so called because you fund it while youre alive—is one way to avoid the problems that can occur if you let your spouse inherit everything directly.

If your assets pass to your spouse, and he or she has not designated an agent using a power of attorney, a court-appointed guardian will have to be named. If assets—including real estate and bank accounts—are transferred to a trust, on the other hand, a trustee will already be in place and the money will be designated for your spouses care. Using a living trust instead of a will also obviates the need for probate, the often lengthy and costly process by which a court settles an estate (including any disputes over the will).
 How to Talk About Money and Health With Your Aging Parentssenior-man-perscription-bottle-moneyNow is the time to start a dialogue  Read moreMore about money and health

When you establish a trust, you should name yourself as the trustee and also name a successor to administer the trust if you die or become incapacitated. “If you have the trust set up, and you fund the trust, then the successor trustee can step in much more easily to help the chronically ill person take care of their affairs,” says Constance Stone, a certified financial planner with Stepping Stone Financial in Chagrin Falls, Ohio.

Bequeathing your assets directly to your spouse, moreover, can disqualify him or her from government assistance programs. Medicaid, for instance, sets very low asset ceilings for eligibility ($2,000, typically, though it is higher in some states). As long as you fund the trust more than five years before your spouse applies for Medicaid, the trust can hold the assets you leave your spouse without being considered his or her personal property, thereby allowing your spouse to be eligible for Medicaid. “Then the assets in the trust can be used to pay for things other than what Medicaid pays for,” says Peter J. Strauss, a partner in the firm of Epstein, Becker & Green P.C. of New York.

Living trusts arent appropriate for everyone, however, and the relevant laws are complex. To learn more about trusts, contact an estate-planning attorney or a certified elder-law attorney. The National Academy of Elder Law Attorneys features a searchable directory on its website.



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Nicole Curtis Says Son Was Taken from Her Arms on Thanksgiving Due to Custody Agreement


Nicole Curtis was separated from her three-year-old son, Harper, on Thanksgiving due to a strict custody arrangement. She opened up about her traumatic experience and trying to support other parents in similar situations to PEOPLE.

“The holidays are a nightmare because I would have all of us together — friends, family, enemies alike,” the star of HGTV and DIY Network’s Rehab Addict tells PEOPLE, referring to her ex, Shane Maguire, with whom she shares child custody. “Thanksgiving was not my parenting time; therefore, I could not be with Harper.”

She continues, “Even on the worst day, my ex is encouraged and welcomed in our home. We recently all went trick-or-treating together, even thought it was ‘my parenting time.’ I always hope that the same courtesy will be extended, but it is not. I am not permitted to be with Harper during his time with his dad.”

Maguire’s attorney did not immediately respond to PEOPLE’s request for comment.

RELATED: Nicole Curtis Still Breastfeeds Her Almost 3-Year-Old Son But Says Less Frequently These Days

Curtis and Maguire recently reached a custody agreement after an ugly, years-long legal battle, but adhering to the court-mandated hand-offs and subsequently being separated from her toddler for extended periods has been a struggle for the home renovation star, especially at his time of year.

“I’ve been asked what my Thanksgiving plans are and receive horrified looks when I say, ‘Nothing,’” she wrote on Instagram on Thursday alongside a black-and-white photo of her, Harper, and her older son, Ethan, who she shares with ex Steven Cimini. “Of course every bone in my body yearns to cook, entertain and stuff myself full of Gram’s pie recipe that I never will get just right — but like so many others, we are trapped in the fd[sic] world of ‘not your parenting time.’”

Despite her frustration with the arrangement, Curtis says she’d welcome a blended family holiday — “I would have my ex at my dining room table today, but’s not up to me,” she wrote — but she has a serious critique seemingly aimed at Maguire: “If you are the parent that refuses to allow your child the joy of having both parents in the same room (sans abusive/dangerous situation) – buck up – it’s not about you,” she writes, adding, “Gave someone that talk yesterday – got me nowhere, but no one ever said I wasn’t persistent.”

RELATED: Nicole Curtis, Vanilla Ice and More HGTV and TLC Stars Will Appear in While You Were Out Reboot

Harper coming down with a sudden illness right before Thanksgiving added to the stress of the situation, the mom of two tells PEOPLE.

“He was sick the day before and I refused to transfer him when he was vomiting. His dad demanded that he be delivered as scheduled,” she recalls. “It’s one thing to be called a negligent parent, but I will not be one.” (In July, Maguire filed for sole custody of Harper, claiming Curtis was “not a fit” mother, but later dropped the request.)

“I can’t express in words what it feels like looking at your sick baby and being told that a ‘parenting time’ schedule trumps their wellbeing. I woke up Thanksgiving morning and thanked God that I was able to have that time with him,” she continues. “I arrived at the airport and literally had my baby ripped out of my arms and whisked away as I was ‘screwing up’ Thanksgiving plans. The cycle never ends.”

RELATED: Nicole Curtis Says She Will Keep Fighting for Her Family: ‘Sometimes the Storm Clears the Path’

Still, Curtis sees one positive opportunity to come out of her situation: sharing her struggles with other parents, and telling them there’s “no shame” in it.

“Over the past ten years [since Rehab Addict’s debut], I have heard from hundreds of ‘single’ parents. They shared their stories and applauded seeing Ethan’s dad and me in photos, from everything from soccer games to Christmas dinner,” she tells PEOPLE referring her older son, now in his twenties. “I encouraged each one to keep trying because it wasn’t always that way and it took a lot of work.”

Speaking of her Instagram post, she explains, “I wrote my post because it’s something that most people will luckily never understand, but those that do feel shame and just sadness. I am surrounded by AMAZING people and I still have to shake myself loose from the negativity and carry on and it’s a struggle — I think of those parents that don’t have that. And I have to think about them because they write me, sad and losing hope and the will to keep fighting for their children. Children deserve better.”

In her 2016 memoir Better than New, Curtis describes Maguire’s reaction to her pregnancy as unexpected and writes that she planned to move forward raising the child on her own. (Maguire’s lawyer told PEOPLE in 2016 that his client “couldn’t have been happier to find out he was the father to his son.”)

Maguire filed for paternity and joint custody in December 2015. He was awarded both, according to The Detroit News.

Curtis and Maguire’s relationship had seemed to take a positive turn in March of 2018, when they had dinner together. “Shane has been to L.A. and the new house,” Curtis told PEOPLE. “We went to dinner the other night just the two of us.” But things quickly dissolved again when Curtis alleges, she was denied time with Harper on Easter.

RELATED: Nicole Curtis Says She Was Refused Time with Her Toddler Son on Easter Amid Custody Battle

“As much as I would say that it has really not been fun having everything drawn out in public, I think it’s also changed the course of my life,” Curtis told PEOPLE in July. “Because God isn’t putting bad in your life without [a reason]. Sometimes, the storm is there to clear the path for the sunshine.”

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10 Exercises You Should Never Do Again, According to Trainers


Take a look around your gym: You’ll probably see some fellow gym-goers hammering out these exercises. But that doesn’t mean you should too. These crazy common moves are, at best, ineffective—at worst, dangerous. Here, the moves—and exercise machines—you should ditch from your workout routine, according to trainers.

Smith Machine Squats

Squatting on a Smith machine might look like a safe alternative to the squat rack. In reality, it’s anything but. When you lower into a squat using a Smith machine, your back stays straight and almost perfectly perpendicular to the ground, which compresses and stresses the vertebrae, says Lou Schuler, C.S.C.S., coauthor of The New Rules of Lifting Supercharged. Also, since using the Smith machine requires leaning back into the bar, you overly stress your knees, never fully contract your glutes or hamstrings, and don’t train your core.

RELATED: 4 Lower Body Exercises You Can Do in Front of Your TV

Try Instead: Weighted squats
Save yourself the risk and learn how to do a barbell squat without the machine. Both bodyweight and weighted squats (e.g., goblet, barbell, and dumbbell variations) train your entire lower body functionally, effectively, and without overstressing your joints, Schuler says. Plus, since you’re not relying on the stability of a machine, these exercises also work your core. (Related: How to Do Bodyweight Squats Correctly Once and for All)

Machine Leg Extensions

How often do you just sit around and kick out your legs? Probably not often—if ever. So why do so in the gym? “There’s no functional benefit to leg extensions,” says strength coach and personal trainer Mike Donavanik, C.S.C.S., C.P.T. (Functional exercises use your body’s natural movement in ways that apply to real-world motions.) Plus, your knees aren’t designed to carry weight from that angle, which could cause injury. While your injury risk is low if you have otherwise healthy knees, why take the risk if the exercise isn’t even functional to begin with?

Try Instead: Squats, deadlifts, step-ups, and lunges
All of these moves are great for training your quads. Not to mention, they simultaneously strengthen your glutes, hamstrings, and smaller stabilizing muscles. Since these are all functional exercises, tapping your body’s natural movement patterns, your knees are designed to take their weight, he says.

Ab Machines

Sure, ab machines are a lot more comfortable than arms-behind-the-head sit-ups, but they can make it awkward to activate your ab muscles correctly, says Jessica Fox, a certified Starting Strength coach at CrossFit South Brooklyn.

RELATED: How to Get a Flat Stomach at Any Age

Try Instead: Planks
Most people can—and should—just do full sit-ups. Even better? Drop into a plank: It’s more effective for toning your abdominals than an assisted crunch (or any machine), and typically safe for people who can’t do sit-ups because of neck pain. (Up your ab game with this powered-up plank workout that HIITs your core hard .)

Photo: oatawa / Getty Images

Behind-the-Head Lat Pull-Downs

When performing lat pulldowns, the bar should always stay in front of your body. As in, always. “Otherwise it’s a shoulder injury waiting to happen,” says women’s strength expert Holly Perkins, C.S.C.S. Pulling the bar down and behind your head and neck places extreme stress and strain on the front of the shoulder joint.

Try Instead: Wide-grip lat pull-downs
Pulldowns are still your traps’ main move—just focus on aiming the bar toward your collarbone. You don’t need to bring the bar all the way to your chest, but you should move in that direction, Perkins says.

The Elliptical

Ellipticals are simple to use—which is why people gravitate to them. But, since you move through a relatively small range of motion, it is so easy to slack on these things, says Christian Fox, a certified Starting Strength coach at CrossFit South Brooklyn.

RELATED: How to Use a Rowing Machine in 6 Easy Steps

Try Instead: Rowing machine
A better choice to get your heart rate up: The rowing machine. “Rowing incorporates a lot of muscle mass into the movement, and with a little technique can provide a wallop of a workout,” Christian Fox says. Skeptical? Attempt a 250-meter sprint at max effort, and you’ll never want to step on the elliptical again. (Not sure where to start? Here’s how to use a rowing machine for a better cardio workout.)

Abductor/Adductor Machines

Like many machines in the gym, these target one specific area of the body—which is simply an inefficient way to work out when there are so many moves that will work multiple muscles at once, Jessica Fox says.

Try Instead: Squats
Skip the machines and drop into squats. A proper squat recruits more muscles (including the ad/abductors) and is a functional movement, meaning it’ll better prepare your muscles for real-life challenges, like walking up stairs and picking things up. (Want more multi-muscle moves? Check out these seven functional fitness exercises.)

Photo: filadendron / Getty Images

Triceps Dips

It’s meant to train your triceps, but it can easily end up overloading the small muscles that make up your shoulder’s rotator cuff. “It’s a risk to lift your body weight when your upper arms are behind your torso,” Schuler says. Damage those muscles and even everyday tasks—like washing your hair—can become painful.

Try Instead: Cable pushdowns, triceps push-ups, and close-grip bench presses
Tone your triceps while keeping your arms in front of your body with any of these moves, Schuler suggests.

Superman

“The amount of force and compression that gets placed on the vertebrae of the low back is unreal,” Donavanik says. “Yes, you’re working your spinal erectors and many stabilizing muscles throughout the back and core, but you’re placing a ton of force and stress on a very sensitive and specific area in the body.”

Try Instead: Bird-Dog
Get on all fours with the bird-dog exercise, advises Donavanik. The yoga staple strengthens the same muscles, while placing less force on the spine. Good mornings, deadlifts, and floor bridges are also great alternatives, he says.

Super Light Dumbbells

Light weights have their place in barre or spin class, but if you’re lifting too light you could be missing out on some serious sculpting. (BTW, here are five reasons why lifting heavy weights *won’t* make you bulk up.) Yes, you will want to start out light if you’ve never lifted. But over time you must lift progressively heavier weights to gain strength and definition, Jessica Fox explains.

Try Instead: Anything over 5 pounds
How heavy should you go? Depending on the exercise, the weights should be heavy enough that the last two reps of each set are significantly challenging. (Need more convincing? Read these 11 major health and fitness benefits of lifting weights.)

Anything That Hurts

There’s something to be said for pushing through muscle fatigue and discomfort. But when discomfort turns into pain, the opposite is true. “Pain is your body’s way of saying, ‘Stop! If you keep doing this, I’m going to tear, break, or strain,'” Perkins says. What’s the difference, exactly? While discomfort feels like a dull or burning ache in the muscles, acute pain tends to be sharp and sudden, and most often strikes near a joint, she says.

Try Instead: There’s an alternative move for every exercise out there whether you’re modifying for an injury, for pregnancy, or just because you’re tired AF in your boot-camp class and worried about sacrificing form. Be sure to ask your trainer for a move that works for you.

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