8 Ways to Avoid Beach Bloat

By Cynthia Sass, MPH, RD
Health.com

I have a friend who can drink a gallon of sparkling water and maintain a perfectly flat stomach. I, on the other hand, am extremely sensitive to any and all potential belly bloaters, including "bubbly" H2O. For this reason, I'm particularly conscientious about a handful of habits, at least 24 hours before I'll be wearing a form-fitting outfit, or sporting a swim suit.

If you're like me, and you have any midriff-bearing activities on the horizon, here are eight tricks that can help prevent uncomfortable, distressing belly bloat!

I adore sparkling water and all natural seltzer, but the little bubbles that add pizzaz can cause your belly to swell like a balloon filled with air.

Instead, stick with flat water, sip on hot or chilled ginger tea, or add fresh grated ginger to your green or black tea, water, or meals. Ginger has a calming effect on your GI tract and can help reduce gas, which adds to belly bloat.

Water is attracted to sodium like a magnet, so when you're heavy handed with the salt shaker, or you eat sodium-rich foods like bread, or soy sauce, you'll retain more water, which can leave you looking and feeling puffy and bloated.

To alleviate water retention or prevent this effect, choose high potassium foods, including avocado, papaya, mango, banana and cantaloupe. Potassium is a natural diuretic, so it helps flush out surplus sodium and fluid and de-bloat your body.

While they're incredibly healthy, if you want to avoid bloating, steer clear of gas-producing foods, including broccoli, cabbage cauliflower, cucumbers, onions, Brussels sprouts, celery, apples, and beans. Each naturally produces gas, triggering an expansion of your midsection.

Fruits and veggies less likely to create this effect include carrots, zucchini, bell peppers, cantaloupe, grapes and berries

Health.com: 23 Easy Cabbage Recipes

It may seem counterintuitive to avoid alcohol to prevent bloating, since it's dehydrating, but alcohol's diuretic effect can trigger rebound water retention, leaving you feeling puffy and swollen. Instead, stick with water, but to make it feel special, add fresh sprigs of mint, slices of lemon, lime, or a few mashed berries.

Sidestep Surplus Carbs and Sugar

Your body has the ability to store roughly 500-700 grams of carbohydrate as glycogen, energy "piggy banks" your body stockpiles for fuel. Some glycogen is stored in your liver, but most is stowed in muscle, and for every gram you stock away, you also amass about three grams of water. When you eat more carbs and sugar than usual, you retain more glycogen and fluid, which leads to a spike on the scale and a bloated feeling.

While I don't recommend avoiding carbs altogether, there are healthy ways to keep them in check. For example, make veggies the main attraction in each meal, along with lean protein, a little healthy fat, and a small portion of a healthy whole grain. Instead of ordering Chinese take-out (which typically includes mondo portions of rice and sauces laden with starch and sugar), whip up a simple stir fry made with a few handfuls of veggies, shrimp or tofu, in a sauce made with brown rice vinegar, coconut oil, fresh squeezed citrus juice, garlic, and fresh grated ginger, over a small scoop of brown or wild rice.

How Alcohol Affects Your Body

Foods that take up a lot of space in your stomach, like big salads and popcorn, are healthy choices most of the time. But if you want your stomach to look flat, your best bet is to keep your portions small, and reach for fruits and veggies that take up less space in your stomach, like cooked carrots and unsweetened, preservative free dried fruit (a half cup of cooked veggies is the equivalent of one cup raw, and a cup of fresh fruit shrinks down to a quarter cup when dried). You'll get a healthy dose of vitamins, minerals, and antioxidants, without a lot less belly distention.

5 Tricks to Stop Belly Bloating

Skipping meals, eating too fast, chewing gum, sucking on hard candy or mints, and drinking through a straw all cause you to swallow more air, which can get trapped in your belly, creating a poochy look. To avoid it, don't let more than five hours go by without eating, slow down, chew your food well, take your time with meals and snacks, and nix the other habits.

25 Ways to Cut 500 Calories A Day

I've fallen in love with hot peppers and fiery spices, from jalapenos to harissa, but they can irritate the GI tract and increase gas production. Prior to baring your belly, keep your meals simple, and reach for GI-soothing herbs and spices for seasoning, including mint, rosemary and cinnamon.

Cynthia Sass is a registered dietitian with master's degrees in both nutrition science and public health. Frequently seen on national TV, she's Health's contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Rangers NHL team and the Tampa Bay Rays MLB team, and is board certified as a specialist in sports dietetics. Her latest New York Times best seller is S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches.

This article originally appeared on Health.com.

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'Designer Babies:' Who Would Really Benefit?

The argument that three-person in-vitro fertilization is a step toward engineering "designer babies" doesn't make sense to Lori Martin, whose 4-year-old son Will was born with an incurable genetic disease and likely won't survive past childhood.

Three-person IVF, called mitochondrial transfer, may be on its way to fruition in the United Kingdom as a means of eliminating mitochondrial diseases like Will's by swapping out the genetic material that causes it.

"I could never imagine myself trying to engineer some insanely talented kid because my first kid that I created had this terrible disease," said Martin, who lives in Houston. "It just doesn't register in my mind that way at all…They want to give another child a chance to have a healthy and happy life."

Read about 3-person IVF and the UK's push to make it a reality.

Will has a mitochondrial disease called Leigh's disease, which renders his cells unable to turn food into fuel. Like all mitochondrial diseases, which include muscular dystrophy, it's passed down from the mother via mitochondrial DNA and has no cure.

"There's no crystal ball to tell you what's going to happen tomorrow," Martin said. "He could wake up tomorrow and have lost all function. There's no rhyme or reason."

Read more about Will.

Because Will's condition is genetic, doctors told Martin she shouldn't have any more children without using a healthy egg from a donor. Although a baby from a donor egg would be free of Martin's bad mitochondrial DNA, it would also lack the 99.8 percent of her DNA that is not responsible for Will's condition but is to blame for her brown hair, her smile and all her other physical traits.

3-Person IVF 101

The mitochondria are the energy-producing parts of every cell — think of them as little batteries. As such, cells don't function properly if someone has a mitochondrial disease because cells can't turn food into fuel. For patients with Leigh's disease, for example, the mitochondria fail over time, and children often don't live past age 7.

Mitochondrial DNA determines how the mitochondria will function, but it's only passed on from the mother. Nuclear DNA comes from both parents and determines children's characteristics, such as eye color and height.

The three-person IVF being proposed in the United Kingdom would keep the nuclear DNA from both parents while swapping out the mother's "bad" mitochondrial DNA for a donor's mitochondrial DNA. Government officials estimate that it will be able to save 10 lives per year.

Why It Won't Be Available in the US Soon

But in the United States, the Food and Drug Administration effectively banned a similar procedure called cytoplasm transfer in 2001.

Therapy that involves manipulating cells beyond traditional IVF – an egg cell being fertilized by a sperm cell – falls under the FDA's jurisdiction.

According to a 2001 letter that went to clinics practicing cytoplasm transplants, which include injecting cytoplasm from a young egg into the cytoplasm of a new egg without removing any existing material, the FDA must conduct a clinical investigation, which can't even start until an "investigational new drug" application has been filed.

But that was more than a decade ago. Since then, no clinic has been approved, and the FDA is not allowed to comment on whether any applications have been filed, according to a spokesman.

"There are, of course, people who think this is inappropriate," said Debra Mathews, a bioethicist at the Berman Institute at Johns Hopkins University Medical School. "That this is the first step on the way to designer babies."

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Deadly Outbreak May Be Linked to Cheese

 

A deadly listeria outbreak, which may be linked to specialty cheeses, has sickened four people and killed one, according to the U.S. Food and Drug Administration.

The outbreak of the potentially deadly bacterial infection has been linked to cheeses produced by Crave Brothers Farmstead Cheese in Wisconsin. According to the FDA, the Minnesota Department of Agriculture is testing samples of the cheese and early results indicate that there is listeria bacteria present in the samples. Confirmation of these results is pending.

The company has voluntarily recalled certain cheeses that were made on or prior to July 1, 2013, including their les freres cheese, the petit frere cheese and the petit frere cheese with truffles.

"We are cooperating with the regulatory agencies' ongoing investigation of the cause of the potential health risks," George Crave, president of the company, said in a statement posted on the company's website.

Calls to Crave Brothers were not immediately returned. The FDA and the Wisconsin Department of Agriculture are investigating the company's processing facilities.

According to the FDA, five people between the ages of 31 and 67 have been hospitalized and one person has died as a result of the outbreak. One pregnant woman is believed to have suffered a miscarriage as a result of contracting the disease. Cases were reported in Minnesota, Illinois, Indiana and Ohio.

If ingested, the listeria bacteria can cause listeriosis, a rare and serious illness. The disease can cause fever, muscle aches, diarrhea or other gastrointestinal issues. In pregnant women it can cause miscarriages or stillbirths.

Read more about other deadly listeria outbreaks.

Older people, pregnant women, newborns or people with weakened immune systems are at the highest risk for contracting the disease and make up 90 percent of listeria infections, according to the Centers for Disease Control.

In 2011 a listeria outbreak related to tainted cantaloupes sickened 147 and killed 33 people.

Find out which foods are riskiest for foodborne illness.

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Great-Grandma, 79, Jumps From Plane

Courtesy of Carolyn Meiselbach

What do you do after you’ve survived six strokes, beat cancer twice and suffered from osteoporosis, arthritis and diabetes? If you’re 79-year-old Carolyn Meiselbach, you go skydiving. Of course.

Meiselbach said she leaped into the upstate New York sky last month to settle some unfinished business.

“When I was young, I went through a 20-week parachute training course. But I was afraid to make the jump because there was no reserve chute,” she said.

The great-grandmother took the leap from more than 13,000 feet up despite three doctors advising against it. She sustained only one minor injury, a bruise on the chest from where her pacemaker mashed up against the parachute harness.

The jump, she said, was terrifying. The worst part was sitting on the floor of “the narrow, dinky plane which was not exactly a 747〃 waiting for her turn to jump.

“I made the mistake of looking down,” she said.

But as soon as the handsome instructor pried her hands from the plane’s door and led her out into the air, she said it wasn’t so bad. She concentrated on keeping her mouth closed so she wouldn’t lose her teeth or look weird in the pictures.

Meiselbach is a 24-year resident of Carroll Gardens, one of the hippest neighborhoods in Brooklyn, N.Y. She served six years in the U.S. Navy and raised two sons as a single mom. Considering all she’s been through, she said getting pushed out of a plane was a piece of cake.

She’s planning a second jump for her 80th birthday in October.

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Sun Protection: Fact or Fiction

Evading a sunburn during the sweltering summer months can sometimes feel hopeless. Sweat, heat and humidity can quickly weaken any protection provided by carefully applied sunscreen.

However, since skin cancer remains the most common cancer in the U.S. and rates of deadly melanoma continue to rise, experts say preventing sunburns and sun damage is important for future health.

To prevent sun damage there are a few basic steps everyone can take. The FDA recommends using broad-spectrum sunscreen that is SPF 15 or higher, and staying out of the sun between 10 a.m. and 2 p.m. Also when out at the beach or pool, it's important to reapply sunscreen every two hours or after a swim. Learn 15 Facts About Sunscreen

In June the U.S. Food and Drug Administration imposed new regulations on sunscreen labels to help consumers decipher which sunscreen is best for them. Under the new regulations, sunscreen manufacturers can no longer claim their product is "water-proof." Instead they can only claim sunscreen is "water-resistant" up to a certain time limit. Additionally sunscreens that claim to be broad-spectrum must block both dangerous UVA and UVB rays.

In addition to FDA recommendations, we have heard plenty of "advice" on the best way to avoid sun damage during the summer, from getting a "base" tan to trying a sunscreen pill. To help you figure out fact from fiction we've taken a look at five of these recommendations and asked the experts.

You can Take a Pill Instead of Slathering on Sunscreen

Fiction, for now. Taking a single pill to protect yourself from the sun's glare may seem like a work of science fiction, but Dr. Jennifer Stein, a dermatologist at the NYU Langone Medical Center, says the option is closer to reality than one might think.

A number of pills on the market claim to help protect users from sun damage, although their claims are not verified by the FDA. One of the most popular is Heliocare, which is made from extracts from a fern called polypodium leucotomos. The company claims the pill's abundant anti-oxidants help to minimize your skin's sensitivity to the sun.

Stein says that studies have shown people who take the pills are less sensitive to UV rays. However, she stresses that the pills were not a replacement for sunscreen.

"I think the pill can't be your only form of sun protection," said Stein. "But if you're very [sensitive] to the sun, this can be one piece of the sun protection plan."

So for now you'll still need a bottle of sunscreen when hitting the beach.

You're More Sensitive to the Sun After a Long Dark Winter

Fact. Finally enjoying a sunny summer day after a long and dark winter can feel almost miraculous. But be careful during those first few days in the sun and don't forget your sunscreen. Stein says people who have been without sunlight during winter months are at a higher risk for suffering a bad sunburn when the sun finally does comes out.

In addition, if you're on certain medications or even over-the-counter pain relievers you might be more sensitive to the sun and should stay extra covered up. Stein says you should check with your doctor or pharmacist to make sure you're not at any extra risk.

Sunscreen Ban in School Angers Parents

Treating a Sunburn Helps Reduce Skin Damage

Fiction. If you get a sunburn, there are many things you can do to help alleviate the discomfort, including slathering on aloe vera and popping an ibuprofen to diminish inflammation. However Stein says no matter how much aloe vera you use on sunburn, the damage to the skin is already done on a cellular level.

Stein says the best choice is to prevent the burn in the first place.

Just Throw on a T-Shirt if You're Out of Sunscreen

Depends on the T-shirt. Experts stress that covering up when you're in the sun is key, but certain fabrics are safer than others when it comes to sun protection. The amount of sun protection in clothing is measured in UPFs, or Ultraviolet Protection Factor, rather than SPF. A thin white cotton T-shirt has a UPF of approximately 5, which goes down to a 3 when it's wet.

Dr. James Spencer, a dermatologist in St. Petersburg, Fla., and a board member for the American Academy of Dermatology, says that for those who are very sun sensitive, a white cotton T-shirt will likely not provide enough protection. Instead, Spencer recommends finding a shirt in a tighter weave or washing clothes with a sun protection rinse such as SunGuard wash, which claims to make clothes have a UPF of 30.

Sunscreen Clothes: Do They Work?

In addition, some sportswear for outdoor activities like running or tennis have their UPF listed on the tag. "If you're a tennis player, by all means you should keep playing tennis," said Spencer. "There are really simple things people [can do.]"

Throw Out Any Sunscreen From Last Year

Fiction. Most sunscreens have an expiration date of three years, so you don't need to immediately throw out the sunscreen buried at the bottom of your beach bag. However, Stein warns that if your sunscreen lasts through the whole summer, you're not applying enough.

To cover your whole body during a trip to the beach or the pool, you should use 1oz, or about a shot glass' worth of sunscreen, and reapply every two hours or after taking a swim.

"You should be going through that sunscreen like crazy," says Stein.

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James Gandolfini's Fatal Heart Attack Puts Spotlight on Silent Killer

?The?unexpected death of actor James Gandolfini?has put the spotlight on a silent killer:?heart disease.

Gandolfini died Wednesday of a heart attack, an?autopsy revealed today. But the 51-year-old “Sopranos” star was happy “and healthy” on Father’s day, according to family friend Michael Kobold.

“We are all devastated by this loss,” Kobold said at a press conference today. “James was a devoted husband, the loving father of two children and a brother and cousin we could always count on.”

See pictures of?James Gandolfini through the years.

A heart attack occurs when the heart muscle loses its blood supply, often because of a buildup of plaque in the arteries. About 50 percent of men who die unexpectedly from heart disease have no previous symptoms, according to the U.S. Centers for Disease Control and Prevention.

Click here to learn about the risk factors for heart disease.

Heart disease is the No. 1 killer of American men, according to the CDC. At 51, Gandolfini was 13 years younger than the average male heart attack victim, but about one in 10 heart disease deaths occurs in people under the age of 55, the federal agency says.

Obesity is a key risk factor for heart disease, and people with an “apple-shape” body are particularly prone, according to?the National Institutes of Health.?Gandolfini said he struggled with his weight, especially while playing the role of Tony Soprano.

“When I do get thin, which isn’t often, I don’t feel the same,” he told “Inside the Actors Studio” host James Lipton. “I don’t walk the same. He doesn’t walk the same. You know, with that lumber.”

Gandolfini is survived by his wife, Deborah Lin, his 8-month-old?daughter, Liliana, and his 13-year-old son from a previous marriage, Michael.

ABC News’ Dr. Richard Besser contributed to this story.

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Online War Erupts as Bridal Couple Rejects Gift

As a young bride, Janet, a 54-year-old medical practice manager from Maryland, sent back a wedding gift -- a small oval framed picture in a gilded frame -- under pressure from her mother, who thought it was "cheap."

"It embarrasses 35 years later," said Janet, who was 19 at the time. "My mom hated it ... and I took her advice and sent it back. I learned a life lesson and would never do it again.

"At my mom's suggestion I wrote a thank you note and let the giver know that it did not go with any of the decor at our home," she said. "I felt bad about it for years and never saw the woman again."

Her mother was under the false impression that "people should always give a gift that pays for the wedding," said Janet.

Volunteers use wedding registries to help hurricane victims.

Just this week, a similar story about a bridal couple who insulted their Canadian wedding guests went viral. They received a hamper filled with tasty delights: Sour Patch Kids, Marshmallow Fluff, croutons, cookies, olive oil and pasta. The note attached to the gift read: "Life is delicious. ... Enjoy."

But the same-sex couple, who were European, didn't like the gift and sent a text the next day asking for a receipt so they could get reimbursed. A subsequent series of nasty text and Facebook messages were published June 11 in the Hamilton Spectator, a Canadian newspaper:

Bride: "Heyyy I just wanna say thanks for the gift but unfortunately I can't eat any of it lol I'm gluten intolerant. Do u maybe have a receipt"

Guest: "Ahh sh*t! Really!? ... We had a great time. Thank you again for allowing us to be a part of the celebration."

But the conversation quickly disintegrated.

The bride's wife wrote, "I'm not sure if it's the first wedding you have been to, but for your next wedding ... People give envelopes. I lost out on $200 covering you and your dates plate ... And I got fluffy whip and sour patch kids in return."

In a note sent out a day later, the ungrateful bride wrote, "Thanks again for the $30 gift basket ... you should be embarrassed for being so cheap," the bride sniped.

The Emily Post Institute, based in Burlington, Vt., has been inundated with calls about when it is appropriate to return an unwanted gift.

"I read the whole exchange and there were many things wrong on both sides," said Anna Post, the great-great-granddaughter of the doyenne of American etiquette.

"We don't have a winner here. Some people are a little closer to the right idea than the other. But both people really failed in how they expressed themselves."

Re-gifts, bagel guillotines and over-sized metal encrusted vases were just some of the gifts that readers told ABCNews.com they had received at their weddings and wanted to return.

Jerry Berger, a public relations director for a Boston hospital, said that he, too, received an unwanted gift when he was married in 1977 -- a bounced check in foreign currency.

"It technically did not bounce, but we could not cash it, and I believe we paid for the privilege of finding out," said Berger, 61. "No bank wanted to deal with it."

Post said that the choice of wedding gift is "always up to the giver. Period. How much you spend on that gift -- any gift, for a birthday or christening or graduation. It's only based on the giver's budget and their relationship to the recipient and what they think the recipient might like in good faith."

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