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How I Became a Pharmacist



During my freshman year in high school, my science teacher assigned us to interview people in the community about how they use science in their careers. Although I don’t remember most of the people I spoke with, I can tell you that I spent meaningful time with a local community pharmacist who changed my life.

What I saw was a man who loved his career and truly cared for his patients. In an instant, I knew that I wanted to become a pharmacist, and I never wavered from that goal throughout high school.

Knowing what you want to be when you grow up at age 14 is unusual, but it is very liberating. I simply had to work backwards to figure out how to achieve my goal of becoming a pharmacist.

After high school, I chose to attend Ohio Northern University (ONU) because it had a unique pharmacy program. Rather than attending college for 2 years and then applying to the pharmacy program, ONU students were admitted to the College of Pharmacy from day one.

Although it was expensive, being in pharmacy school from day one and avoiding the risk of rejection made it worthwhile for me.

In college, I spent a lot of time in the library. Although the classwork was difficult, I did well with one exception: organic chemistry.

I did fail organic chemistry—a notorious “weed out” course—but I successfully retook the class over the summer and graduated on time with the rest of my classmates. Failing a course is a difficult stumbling block, but I stood strong and persevered.

Today, I’m thankful for the wonderful pharmacy profession for so many reasons.

First, I’m thankful that community pharmacists are the health care professionals most accessible to the public. If my local pharmacist wasn’t accessible to me, then I likely would have taken a different career path.

Second, I’m proud of the work we pharmacists do, the diversity of our career options, and the relationships we share with our patients and fellow health care providers.

Pharmacy is a profession that makes a real difference in people’s lives. It certainly has made all the difference in mine.

Centipedes and Millipedes

Centipedes are easy to spot by their worm-like body and anywhere from 15 to 177 pairs of legs. If you handle them roughly, larger centipedes could inflict a painful bite, according to Campbell. As for millipedes, the buy could release a foul-smelling liquid that causes skin irritation.

How to protect yourself: Reduce areas of moisture in or around your home to protect yourself from a centipede infestation. Make sure you remove piles of leaves and grass clippings on your property. And seal off cracks where they could enter the home. If you do find one in your house, Campbell says you can get rid of it with a vacuum. Not sure what bit you? Here’s a handy guide for identifying bug bites

Centipedes and Millipedes

Centipedes are easy to spot by their worm-like body and anywhere from 15 to 177 pairs of legs. If you handle them roughly, larger centipedes could inflict a painful bite, according to Campbell. As for millipedes, the buy could release a foul-smelling liquid that causes skin irritation.

How to protect yourself: Reduce areas of moisture in or around your home to protect yourself from a centipede infestation. Make sure you remove piles of leaves and grass clippings on your property. And seal off cracks where they could enter the home. If you do find one in your house, Campbell says you can get rid of it with a vacuum. Not sure what bit you? Here’s a handy guide for identifying bug bites

Horseflies

Horseflies have black or gray bodies with large eyes that have green or purple horizontal stripes. You don’t have to worry about male horseflies, but the females do bite. Female bites are especially painful because horseflies tear and lap at the skin. Some species spread disease, but that usually only involves livestock, according to Campbell.

How to protect yourself: During outside activity, Campbell recommends wearing light-colored clothing and insect repellent to prevent horsefly bites.

Kissing Bugs

Kissing bugs have a head in the shape of a cone. They are usually light brown to black in color, although some species have red, yellow, or tan markings on their stomach, Campbell says. Kissing bugs occasionally bite humans in their sleep, and people with sensitive skin could have an allergic reaction. Even worse, kissing bugs also carry a parasite that causes Chagas disease. Nearly 300,000 people in the United States are infected with the parasite, according to the Centers for Disease Control and Prevention (CDC).

How to protect yourself: Again preventing this bug bite starts with keeping kissing bugs out of your home. Homeowners should seal cracks with caulk, install door sweeps, and remove debris piles from the yard, according to Campbell. Anyone who hates bugs will love these essential products that can ward off dangerous summer bugs for good.

12 Elliptical Mistakes That Can Sabotage Your Workout



Ashley Lewis




The elliptical gets a bad rap for being an ineffective workout tool, but that’s only because most people use it wrong. Tweak these bad habits to get the most out of your workout.




You only ever use the elliptical

Using the same equipment at the gym in the same way every single time is not only monotonous, it can also hinder your ability to meet your fitness goals in the long run. “Working out your body the same way every day can lead to overuse of certain body parts that may result in injuries,” says Ryan Halvorson, senior editor of Idea Health & Fitness Association and a personal trainer in San Diego, California. “You’re making yourself good at one thing. [Eventually] your body will adapt to that specific movement and you’ll plateau.” If you don’t want to give up the elliptical, fitness experts suggest incorporating an elliptical workout into a high-intensity interval training (HIIT) routine; this means you alternate between high-intensity exercise for 30 seconds to a minute and low-intensity exercise for one to two minutes. Instead of an hour straight on the machine, try doing as many burpees or mountain climbers as you can in 30 seconds, then hop on the elliptical for a minute or two to let your muscles recover. But bear in mind that the length of a HIIT session varies from person to person depending on your fitness levels and goals. If you’re unsure how to do HIIT, take advantage of the free personal training sessions that most gyms offer. “You can up the ante, cut your time in half, and burn twice as much,” says Chris Ryan, a certified personal trainer and strength and conditioning specialist in New York City. Check out these treadmill mistakes that make trainers cringe.

You alDon’t let that “fat burn” button fool you into thinking that the weight will melt off quicker. The fat burn option helps you burn more fat at a lower intensity, but the problem is that you’re not burning nearly as many overall calories. “If you want to lose weight, you want to burn calories,” says Dani Singer, Fitness Director of Fit2Go Personal Training in Baltimore, Maryland. “Whether you’re burning carbs or fat is irrelevant, weight loss is about the calories that you’re burning.” High-intensity workouts are most efficient for fat burn and weight loss because you burn more calories and get that added benefit of the afterburn effect. After a physically intense workout, your body breaks down fat and continues to burn more calories to repair your muscles and replenish your energy sources. Make sure to avoid these post-gym mistakes, which will ruin your workout. ways use the ‘Fat Burn’ button

You pay too much attention to the numbers on the machine

You can’t help but feel victorious when the “calories burned” window on your elliptical dash hits triple digits. But there’s a catch. Those numbers may be skewed. Most cardio machines can only detect weight and age, and that’s only if you plug in your own information. But overall, they can’t detect who is using it in terms of body type, fitness level, height, or body fat percentage, which means the numbers on the machine during your elliptical workout may not be accurate to you. In fact, researchers from the University of California at San Francisco found that the elliptical overestimated calorie burn by 42 percent. “Don’t pay attention to the numbers on the machine. Pay attention to how hard you’re working because that’s correlated with calorie burn more than the machine,” says Singer

You lean on the static handles


Leaning on the static handles in the center console is one of the most common mistakes trainers see at the gym. If you’re slouched over the handrails constantly, your body doesn’t work as hard because the handles act as your support throughout the workout instead of your body. “We already spend a lot of time slouched, so why reinforce it while you exercise?” says Halvorson. “Elliptical machines allow you to stand nice and upright to help improve posture, promote better circulation, and work muscles more efficiently.” To maintain good posture, engage your abs (think of it like getting punched in the stomach, your natural response would be to draw in and flex your abs, which helps protect and stabilize your spine, that’s the kind of core engagement you want) and pretend there’s a string attached to the crown of your head and the ceiling, pulling you up straight and tall. For an additional burn during an elliptical workout, take advantage of those swinging handlebars (if your machine has them) to work out your arms and shoulders, too. Make sure you still use your legs and not just your arms to keep up momentum.

You never change the resistance

Once your body starts to get comfortable with a workout routine, that’s when you know it’s time to kick it up a notch. Increasing your resistance is the best way to ensure you keep progressing. Yes, you feel the burn again, but if you don’t challenge your body then you’ll risk plateauing – every weight loss nightmare. “If you’re keeping the same pace and distance your body will adapt and reduce the overall calorie burn and physical improvement,” says Halvorson. “It’s not the best bang for your buck.” As you up the resistance, make sure it’s feasible for your body to keep moving. The key to resistance is for it to feel hard but not impossible. Poor nutrition, training too hard, and not enough sleep may also put you at risk for an exercise plateau

You don’t distribute your weight evenly on the pedals

Ellipticals were built to mimic a run, except one that’s easier on your joints. That means you should move your lower body the way you would while running. As you pedal, start at the balls of your feet and roll through the entire length of your foot, ending at the heels. Evenly distributing your weight on your feet is key so you don’t risk placing all your weight on the balls of your feet, which puts major stress on your knees and may cause potential injuries.

You don’t maintain your speed

workout



The difference between an elliptical and a treadmill is that you control your speed versus the machine doing it for you. You should be able to keep a steady pace, even once you increase the resistance. “It’s a balance between the speed and resistance. If you cannot maintain both those things past a certain amount of time, don’t work past that time. [Instead] gradually add,” says Jessica Sander, a group fitness manager at Sports Center at Chelsea Piers in New York City. If you’re going to up the ante during your weekly gym sweat session, you better wipe off that make-up or else; you may break out or worse, get wrinkles.

You’re distracted


Distractions, like reading a book or ogling your gym crush, won’t help you stay focused on your fitness. “If you’re reading on an elliptical, chances are you’re not working out hard enough,” says Halvorson. “If you’re looking to make physical improvements and get in better shape, you should be focused on what you’re doing as opposed to a book.” Try listening to music or an audiobook instead. And don’t even think about talking on your cell phone; fitness centers workers hate that.

You forget to breathe

Breathing is an essential component to your fitness regime and elliptical workout that many people forget to focus on. “Don’t just breathe into your chest. Breathe into your lungs, that’s how you build lung capacity and stamina,” says Sander.

You talk down to yourself

Fitness is a total mind-body experience. If you’re not in the zone, your body slows down. So, don’t let your negative inner dialogue beat you down. “If your mind is saying you’re tired, slow down and ask yourself why,” says Sander. Don’t beat yourself up if you have to stop early because you’re exhausted. Everyone has an off day and it’s better to listen to your body rather than risk hurting yourself over a couple of pounds on the scale. It’s important to maintain a positive outlook no matter how you feel or what you see in the mirror. Take the night to refresh your mind, body, and spirit and return to the gym the next day ready to work harder than before. Creating an upbeat workout playlist or setting short term workout goals are other ways you can stay motivated and invigorated at the gym

You don’t use your time wisely

Bear in mind that quantity doesn’t always mean quality during an elliptical workout. Running on the elliptical for two hours without any resistance or speed accomplishes less than you think. Instead, opt for a workout that challenges your body; start out with weighted exercises and finish with a cardio session that incorporates both resistance and speed. “Think like Goldilocks: not too fast, not too slow, not too difficult, not too easy,” says Rebecca Kennedy, a master instructor at Barry’s Bootcamp in New York City. Avoid these weight-lifting mistakes the next time you hit the gym.

You never enter your personal information on the machine

Despite the elliptical’s limited ability to accurately calculate your actual calorie burn, you should still enter your information so both you and the machine can gauge how your body is progressing throughout your workout—even if it’s only a guesstimate. Just remember to, “Use it as a guide, not a gospel,” says Ryan.

14 Fruits and Vegetables You Shouldn’t Peel—And 9 You Should

Put down the peeler and embrace the fiber in many of these fruits and vegetables.

Here’s why you should eat the peel
The skin or peel of fruits and vegetables are generally higher in antioxidants, fiber, vitamins, and minerals than the flesh, according to Malina Malkani, MS, RDN, CDN, creator of the Wholitarian Lifestyle. Unpeeled fruits and vegetables may have up to 33 percent more fiber than those without the peel. And antioxidant levels in the skins of fruits could be up to 328 times higher than those found in the flesh, Malkani says.

Still, Alyssa Pike, RD, the manager of nutrition communications for the International Food Information Council Foundation, says the amount of nutrients in each peel differs by the type of fruit or vegetable. And the only skins Hillary Cecere, MS, RDN, a registered dietitian for Eat Clean Bro, doesn’t recommend eating are the ones that are too tough or not tasty to eat. With that in mind, if your goal is also to increase the health-promoting nutrients in your diet, experts say it’s best to eat the following fruits and vegetables without peeling them. (And make sure you peel the rest!)

Don’t worry about peeling berries, cherries, or grapes

Malkani says it’s better to eat berries, cherries, and grapes without peeling them. Aside from the fact that it’s challenging to peel cherries and grapes, and not really possible to peel most berries, the peels offer lots of antioxidants and nutrients. Grape skin is particularly beneficial since this part of the grape has the highest amount of antioxidants in the whole fruit

10 of the Healthiest Fruits for Your Body



Everyone knows that bananas boast high amounts of potassium, but two small peaches or nectarines have more of the essential mineral than one medium banana, boosting nerve and muscle health and making them one of the healthiest fruits. The skins, in particular, are rich in antioxidants and insoluble fiber. And for those watching their weight, peaches are a healthy way to add sweetness to any diet. Bake, broil, or poach them to create pies, cobblers, and other desserts. This is how much fruit you should be eating every day




Forget fancy superfoods—these nutritious powerhouses are essential staples for any healthy diet.




Peaches and nectarines: Packed with potassium

Pineapple: Powerful anti-inflammatory

Grilled, frozen, dried, or fresh, this sweet and tangy tropical fruit is jam-packed with bromelain, an anti-inflammatory enzyme that has been shown to reduce the risk of heart attacks and strokes, as well as increase fertility. Try