15 Common Mistakes Most People Make When Trying to Lose Weight
By Franziska Spritzler
Losing weight can seem very tough.
Sometimes you feel like you're doing everything right, yet still not getting results.
You may actually be hindering your progress by following misguided or outdated advice.
Sometimes you feel like you're doing everything right, yet still not getting results.iStock
Here are 15 common mistakes people make when trying to lose weight.
1. Only Focusing on the Scale Weight
It's very common to feel like you're not losing weight fast enough, despite faithfully sticking to your diet.
However, the number on the scale is only one measure of weight change. Weight is influenced by several things, including fluid fluctuations and how much food remains in your system.
In fact, weight can fluctuate by up to 4 lbs (1.8 kg) over the course of a day, depending on how much food and liquid you've consumed.
If the number on the scale isn't moving, you may very well be losing fat mass but holding on to water. Fortunately, you can do several things to lose water weight.
Additionally, if you've been working out, you may be gaining muscle and losing fat.
When this happens, your clothes may start to feel looser—especially around the waist—despite a stable scale weight.
Measuring your waist with a tape measure and taking monthly pictures of yourself can reveal you're actually losing fat, even if the scale number doesn't change much.
Bottom Line: Many factors can affect scale weight, including fluid fluctuations, muscle mass gain and the weight of undigested food. You may be losing body fat even if the scale reading doesn't change much.
2. Eating Too Many or Too Few Calories
A calorie deficit is required for weight loss. This means you need to burn more calories than you consume.
For many years, it was believed that a decrease of 3,500 calories per week would result in 1 lb (.45 kg) of fat loss. However, recent research shows the calorie deficit needed varies from person to person (2).
In a two-week study, 10 obese people reported consuming 1,000 calories per day. Lab testing showed they were actually taking in about 2,000 calories per day (4).
You may be consuming too many foods that are healthy but also high in calories, such as nuts and cheese. Watching portion sizes is key.
On the other hand, decreasing your calorie intake too much can be counterproductive.
Bottom Line: Consuming too many calories can stop you from losing weight. On the other hand, too few calories can make you ravenously hungry and reduce your metabolism and muscle mass.
3. Not Exercising or Exercising Too Much
During weight loss, you inevitably lose some muscle mass as well as fat, although the amount depends on several factors (8).
If you don't exercise at all while restricting calories, you're likely to lose more muscle mass and experience a decrease in metabolic rate.
By contrast, exercising helps minimize the amount of lean mass you lose, boost fat loss and prevent your metabolism from slowing down. The more lean mass you have, the easier it is to lose weight and maintain the weight loss (9, 10, 11).
However, over-exercising can also cause problems.
Studies show excessive exercise is unsustainable in the long term for most people and may lead to stress. In addition, it may impair the production of adrenal hormones that regulate stress response (12, 13, 14).
Trying to force your body to burn more calories by exercising too much is neither effective nor healthy.
However, lifting weights and doing cardio several times per week is a sustainable strategy for maintaining metabolic rate during weight loss.
Bottom Line: A lack of exercise can lead to loss of muscle mass and lower metabolism. On the other hand, too much exercise is neither healthy nor effective and it may lead to severe stress.
4. Not Lifting Weights
Performing resistance training is incredibly important during weight loss.
Studies show lifting weights is one of the most effective exercise strategies for gaining muscle and increasing metabolic rate. It also improves overall body composition and boosts belly fat loss (15, 16, 17, 18).
In fact, a review of 15 studies with more than 700 people found the best strategy of all for weight loss appears to be combined aerobic exercise and weightlifting (18).
Bottom Line: Weightlifting or resistance training can help boost metabolic rate, increase muscle mass and promote fat loss, including belly fat.
5. Choosing Low-Fat or "Diet" Foods
Processed low-fat or "diet" foods are often considered good choices for losing weight, but they may actually have the opposite effect.
Many of these products are loaded with sugar to improve their taste.
For instance, one cup (245 grams) of low-fat, fruit-flavored yogurt can contain a whopping 47 grams of sugar (nearly 12 teaspoons) (19).
Rather than keeping you full, low-fat products are likely to make you hungrier, so you end up eating even more.
Bottom Line: Fat-free or "diet" foods are typically high in sugar and may lead to hunger and higher calorie intake.
6. Overestimating How Many Calories You Burn During Exercise
Many people believe that exercise "supercharges" their metabolism.
Although exercise increases metabolic rate somewhat, it may actually be less than you think.
In one study, people burned 200 and 300 calories during exercise sessions. Yet when asked, they estimated they had burned over 800 calories. As a result, they ended up eating more (21).
That being said, exercise is still crucial for overall health and can help you lose weight. It's just not as effective at burning calories as some people think.
Bottom Line: Studies show people tend to overestimate the number of calories they burn during exercise.
7. Not Eating Enough Protein
Getting enough protein is extremely important if you're trying to lose weight.
In fact, protein has been shown to help with weight loss in several ways.
In a 12-day study, people ate a diet containing 30 percent of calories from protein. They ended up consuming an average of 575 fewer calories per day than when they ate 15 percent of calories from protein (27).
A review also found that higher-protein diets, containing 0.6–0.8 grams of protein per lb (1.2–1.6 g/kg), may benefit appetite control and body composition (28).
To optimize weight loss, make sure each of your meals contains a high-protein food.
Bottom Line: High protein intake helps with weight loss by reducing appetite, increasing feelings of fullness and boosting metabolic rate.
8. Not Eating Enough Fiber
A low-fiber diet may be compromising your weight loss efforts.
Studies show a type of soluble fiber known as viscous fiber helps reduce appetite by forming a gel that holds water.
This gel moves slowly through your digestive tract, making you feel full.
When total fiber intake is high, some of the calories from foods in mixed meals aren't absorbed. Researchers estimate that doubling daily fiber intake could result in up to 130 fewer calories being absorbed (31).
Bottom Line: Eating enough fiber can help reduce appetite by filling you up so you eat less. It may also help you absorb fewer calories from other foods.
9. Eating Too Much Fat on a Low-Carb Diet
Ketogenic and low-carb diets can be very effective for weight loss.
Many low-carb and ketogenic diets allow unlimited amounts of fat, assuming that the resulting appetite suppression will keep calories low enough for weight loss.
However, some people may not experience a strong enough signal to stop eating. As a result, they may be consuming too many calories to achieve a calorie deficit.
If you're adding large amounts of fat to your food or beverages and are not losing weight, you may want to cut back on the fat.
Bottom Line: Although low-carb and ketogenic diets help reduce hunger and calorie intake, adding too much fat may slow down or prevent weight loss.
10. Eating Too Often, Even If You're Not Hungry
For many years, the conventional advice has been to eat every few hours in order to prevent hunger and a drop in metabolism.
Unfortunately, this can lead to too many calories being consumed over the course of the day. You may also never truly feel full.
In one study, blood sugar levels and hunger decreased while metabolic rate and feelings of fullness increased in men who consumed 3 meals versus 14 meals within a 36-hour time frame (36).
One study found when people skipped breakfast, they took in more calories at lunch than when they'd eaten a morning meal. However, they consumed an average of 408 fewer calories for the day overall (38).
Eating when you're hungry and only when you're hungry seems to be key to successful weight loss.
However, letting yourself get too hungry is also a bad idea. It is better to eat a snack than become ravenously hungry, which can cause you to make poor food decisions.
Bottom Line: Eating too often can hurt your weight loss efforts. For the best results, it's important to eat only when you're hungry.
11. Having Unrealistic Expectations
Having weight loss and other health-related goals can help keep you motivated.
However, having unrealistic expectations can actually work against you.
Researchers analyzed data from several weight loss center programs. They reported that the overweight and obese women who expected to lose the most weight were the most likely to drop out of a program after 6 to 12 months (39).
Adjust your expectations to a more realistic and modest goal, such as a 10 percent drop in weight in one year. This can help prevent you from getting discouraged and improve your chances for success.
Bottom Line: Unrealistic expectations can lead to frustration and giving up altogether. Make your goals more modest to increase your chances of successful weight loss.
12. Not Tracking What You Eat in Any Way
Eating nutritious foods is a good weight loss strategy. However, you may still be eating more calories than you need to lose weight.
What's more, you may not be getting the right amount of protein, fiber, carbs and fat to support your weight loss efforts.
In addition to food, most online tracking sites and apps allow you to enter your daily exercise as well. Here is a review of several popular calorie tracking tools.
Bottom Line: If you're not tracking what you eat, you may be consuming more calories than you realize. You may also be getting less protein and fiber than you think.
13. Still Drinking Sugar
Many people cut soft drinks and other sweetened beverages out of their diet to lose weight, which is a good thing.
However, drinking fruit juice instead isn't smart.
Even 100 percent fruit juice is loaded with sugar and may lead to health and weight problems similar to those caused by sugar-sweetened beverages (42).
What's more, liquid calories don't seem to affect the appetite centers in your brain the same way calories from solid foods do.
Bottom Line: If you cut out sugar-sweetened beverages but continue drinking fruit juice, you're still getting a lot of sugar and are likely to take in more calories overall.
14. Not Reading Labels
Failing to accurately read label information can cause you to consume unwanted calories and unhealthy ingredients.
To get to the most important information for weight control, you need to look at the ingredients list and nutrition facts label, which are on the back of the container.
You can find out more about how to read food labels in this article.
Bottom Line: Food labels provide information on ingredients, calories and nutrients. Make sure you understand how to accurately read labels.
15. Not Eating Whole, Single-Ingredient Foods
One of the worst things you can do for weight loss is to eat a lot of highly processed foods.
In addition, whole foods tend to be self-limiting, meaning they are hard to over-consume. By contrast, it's very easy to overeat processed foods.
When possible, choose whole, single-ingredient foods that are minimally processed.
Reposted with permission from our media associate Authority Nutrition.
EcoWatch Daily Newsletter
By Elizabeth Claire Alberts
In 1997, Charles Moore was sailing a catamaran from Hawaii to California when he and his crew got stuck in windless waters in the North Pacific Ocean. As they motored along, searching for a breeze to fill their sails, Moore noticed that the ocean was speckled with "odd bits and flakes," as he describes it in his book, Plastic Ocean. It was plastic: drinking bottles, fishing nets, and countless pieces of broken-down objects.
"It wasn't an eureka moment … I didn't come across a mountain of trash," Moore told Mongabay. "But there was this feeling of unease that this material had got [as] far from human civilization as it possibly could."
Captain Charles Moore looking at a piece of floating plastic in the ocean. Algalita Marine Research and Education
Moore, credited as the person who discovered what's now known as the Great Pacific Garbage Patch, returned to the same spot two years later on a citizen science mission. When he and his crew collected water samples, they found that, along with larger "macroplastics," the seawater was swirling with tiny plastic particles: microplastics, which are defined as anything smaller than 5 millimeters but bigger than 1 micron, which is 1/1000th of a millimeter. Microplastics can form when larger pieces of plastics break down into small particles, or when tiny, microscopic fibers detach from polyester clothing or synthetic fishing gear. Other microplastics are deliberately manufactured, such as the tiny plastic beads in exfoliating cleaners.
"That's when we really had the eureka moment," Moore said. "When we pulled in that first trawl, which was outside of what we thought was going to be the center [of the gyre], and found it was full of plastic. Then we realized, 'Wow, this is a serious situation.'"
Captain Charles Moore holding up a jar of plastic-filled seawater from a research expedition in 2009. Algalita Marine Research and Education
Since Moore's discovery of the plastic-swirling gyres, there's been a growing amount of research to try and understand the scale of the plastic pollution issue, including several studies from 2020. This new research shows that there's actually a larger quantity of plastic in the ocean than previously thought, and that the plastic even enters the atmosphere and blows back onto land with the sea breeze. Recent studies also indicate that plastic is infiltrating our bodies through food and drinking water. The upshot is that plastic is ubiquitous in the ocean, air, food supply, and even in our own bodies. The new picture that is emerging, scientists say, is of a biosphere permeated with plastic particles right down to the very tissues of humans and other living things, with consequences both known and unknown for the lifeforms on our planet.
How Much Is Really in the Ocean?
In the past 70 years, virgin plastic production has increased 200-fold, and has grown at a rate of 4% each year since 2000, according to a 2017 study in Science Advances. Only a small portion of plastics are recycled, and about a third of all plastic waste ends up in nature, another study suggests.
While new research indicates that plastic is leaking into every part of the natural world, the ocean has long been a focal point of the plastic pollution issue. But how much is actually in the sea?
Moore says it's "virtually impossible" to get an accurate estimate because of the ongoing production of plastic, and the tendency for plastic to break down into microplastics.
"This count is constantly increasing, and it's increasing at a very rapid rate," he said. "It's a moving target."
One commonly cited study, for which Moore acted as a co-author, estimated that there are more than 5.25 trillion plastic pieces floating in the ocean, weighing more than 250,000 tons, based on water samples and visual surveys conducted on 24 expeditions in five subtropical gyres. But even at the time of publication in 2014, Moore said he knew "that was an underestimate."
A more recent study published this year, led by researchers at Plymouth Marine Laboratory, indicates that there's a lot more microplastic in the ocean than we previously thought. When taking samples from the ocean, most researchers use nets with a mesh size of 333 microns, which is small enough to catch microplastics, but big enough to avoid clogging. But the team from Plymouth Marine Laboratory used much finer 100-micron nets to sample the surface waters in the Gulf of Mexico and the English Channel.
"Our nets clogged too, so we used shorter trawls and a specialized technique for removing all the plankton — microscopic plants and biota — from the sample to reveal the microplastics," Matthew Cole, a marine ecologist at Plymouth Marine Laboratory and author of the study, told Mongabay in an email. "This process is quite time-consuming, so it'd be challenging for all samples collected to be treated this way."
The research team at Plymouth Marine Laboratory collecting water samples. Matthew Cole
The researchers found there were 2.5 to 10 times more microplastics in their samples compared to samples that used 333-micron nets.
"If this relationship held true throughout the global ocean, we can multiply existing global microplastic concentrations ascertained using 333-micron nets, to predict that globally there are 125 trillion plastics floating in the ocean," Cole said. "However, we know these plastics keep on degrading, and these smaller plastics would be missed by our smaller 100 micron net — so the true number will be far greater."
Another team of researchers delved down to the seafloor in the Tyrrhenian Sea in the Mediterranean to take sediment samples. They found that microplastic accumulated at depths of 600 to 900 meters (about 2,000 to 3,000 feet), and that certain spots in the ocean, termed "microplastic hotspots," could hold up to 1.9 million pieces per square meter — the highest level ever to be recorded on the seafloor. The results of this study were published in Science in June 2020.
"We were shocked by the sheer number of [microplastics]," Ian Kane, the study's lead author, told Mongabay in May. "1.9 million is enormous. Previous studies have documented much smaller numbers, and … just talked about plastic fragments, but it's fibers that are really the more insidious of the microplastics. These are the things that are more readily consumed and absorbed into organisms' flesh."
A water sample containing plastic. Algalita Marine Research and Education
While these studies shine light on the fact that there's definitely more plastic in the ocean than we think, it still doesn't complete the picture, says Steve Allen, a microplastic expert and doctoral candidate at the University of Strathclyde in the U.K. Large quantities of microplastics still appear to be "missing" from the ocean, he said. For instance, one study suggested that 99.8% of oceanic plastic sinks below the ocean surface layer, making it difficult to detect, but Allen says this doesn't fully explain what's happening to all of the plastic that enters the ocean.
"We're finding some of it," Allen told Mongabay. "But we're … trying to explain where the rest of it went."
Allen and his wife, fellow scientist Deonie Allen, also from the University of Strathclyde, have been working to find their answer, or at least part of it, in an unlikely place: up in the sky.
‘Microplastics Are in Our Air’
As the ocean churns and breaks waves, air is trapped in tiny bubbles. When those bubbles break at the sea's surface, water rushes to fill the void, and this causes tiny, micro-sized particles, like flecks of sea salt or bacteria, to burst into the atmosphere. A new study, published in PLOS ONE, suggests that microplastics are entering the air in the same way.
"[Bubbles] act a little bit like velcro," Deonie Allen told Mongabay. "Rather than the bubble going through the plastic soup and coming to the surface and not bringing any of the plastics with it, it actually collects [the plastic] and hangs on to it as it comes up. And when it bursts, the energy from the creation of the jet to fill the hole that's left in the sea … is what gives it the force to eject the plastic up into the atmosphere."
A lot of previous research on plastic pollution in the ocean has assumed that plastic remains in the seawater and sediment, or gets washed ashore. But this study takes a pioneering step to suggest that ocean plastic is entering the atmosphere through the sea breeze.
"This was just the next logical step to see whether what we're putting into the ocean was actually going to stay there, or whether it would come back," Steve Allen said.
A device used to collect air and mist samples to test for microplastics. Steve Allen
To obtain the necessary data for this study, the research team collected air and sea spray samples on the French Atlantic coast, both onshore and offshore. They found that there was a high potential for ocean microplastics to be released into the air, and suggested that each year, 136,000 tons of microplastics were blowing ashore across the world, although Steve Allen said this number was "extremely conservative."
This study specifically looked at microplastics, but the much smaller nanoplastics are likely going into air by the same means, according to the Allens. But detecting nanoplastics in the water or air can be challenging.
While this is the first study to look at the ocean as a source of atmospheric plastics, other research has examined the capacity of land-based plastics to leach into the air. One study, authored by the Allens and other researchers, found that microplastics were present in the air in the Pyrenees Mountains between France and Spain, even though the testing site was at least 90 kilometers (56 miles) from any land-based source of plastic, such as a landfill. This suggests that the wind can carry microplastics over long distances.
"We know that microplastics are in our air everywhere, from the looks of it," Deonie Allen said.
More research needs to be done to understand the implications of atmospheric microplastics on human health, but according to the Allens, it can't be good for us.
A "cloud catcher" used to collect data for research on microplastics in the atmosphere. Steve Allen
"Microplastics are really good at picking up the contaminants in the surrounding environment — phthalates, flame retardants, heavy metals," Deonie Allen said. "That will get released into the body, relatively effectively."
Enrique Ortiz, a Washington, D.C.-based ecologist and journalist who writes on the plastic pollution issue, says that this evidence should be a "wake up" call to humanity.
"The oceans are picking up the plastic that we throw in it, and that's what we're breathing," Ortiz told Mongabay "And that's the part that really … amazes me."
"But it's not just happening in coastal cities," he added. "No matter where you go, [even] in the middle of the Arctic … the human imprint is already there."
We're not just inhaling microplastics through the air we breathe — we're also getting it through the water we drink and the food we eat.
‘Our Life Is Plasticized’
Plastic waste isn't just leaking into the ocean; it's also polluting freshwater systems and even raining or snowing down from the sky after getting absorbed into the atmosphere, according to another study led by Steve and Deonie Allen. With microplastics being so ubiquitous, it should come as no surprise that they are also present in the food and water we drink.
Drinking water, including tap and bottled water, is the largest source of plastic in our diet, with the average person consuming about 1,769 tiny microplastic particles each week, according to a 2019 report supported by WWF. Other primary sources of microplastics include shellfish, beer and salt.
A new study published this year in Environmental Research found that microplastics were even present in common fruits and vegetables. Apples had one of the highest microplastic counts, with an average of 195,500 plastic particles per gram, while broccoli and carrots averaged more than 100,000 particles per gram.
"The possibility of plastics in our fruit and vegetables is extremely alarming," John Hocevar, ocean campaign director for Greenpeace USA, said in a statement. "This should prompt additional studies to assess how much plastic we are consuming through our produce each day and examine how it is impacting our health."
"Decades of plastic use have contaminated our air, water, and soil," Hocevar added. "Eating just a bite of an apple could now mean eating hundreds of thousands of bits of plastic at the same time."
Through normal water and food consumption, it's estimated that the average person consumes about 5 grams of plastic each week, equivalent to the size of a credit card, according to the WWF report.
"Plastic is everywhere," Thava Palanisami, a microplastics researcher at the University of Newcastle, Australia, and contributor to the WWF report, told Mongabay. "We live with plastic and our life is plasticized — that we know. But we don't know what it does to human health. That's the biggest question mark."
While it's not entirely clear how plastic affects human health, research suggests that the inhalation of fibrous microplastics can lead to respiratory tract inflammation. And another study, referenced in the WWF report, shows that fish and other marine animals with high concentrations of microplastics in their respiratory and digestive tracts have much higher mortality rates. Another study, published in 2020, indicates that plastic accumulates in the muscle tissue of fish.
"If you look at what happens, for example, in fish — it [plastic] stays in their muscles," Ortiz said. "It's scary. If you look at the numbers, you're eating something in the order of one kilo of plastic every three years. I wonder, in our lifetime … if a percentage of our weight will be plastic that is still in our muscles."
"The problem is serious," Palanisami said. "We've got to stop using unwanted plastic and manage plastic waste properly, and … work on new plastic alternates."
Stemming the Tide
Erin Simon, head of plastic waste and business at WWF, and leader of the organization's packaging and material science program, says the key to curbing the plastic pollution issue is making sure that plastic doesn't leak into nature in the first place.
"If you had a leaky faucet, would you bring out the mop first, or would you turn off the water?" Simon told Mongabay. "We're trying to stem that tide of plastic flowing into the ocean and into nature in general … but at the same time, trying to identify the different root causes of that leakage."
While Simon says there are various ways to try and stop plastic from entering the natural world, such as well-managed recycling and composting programs, she also said that large companies can play a critical role in helping to reduce plastic waste. WWF is currently spearheading a new program called ReSource, launched in 2019, that helps analyze companies' plastic footprints in order to work toward sustainable solutions. The program's website says 100 companies could prevent 50 million tons of plastic waste.
"We have three targets that we're looking at when we're partnering with companies," Simon said. "One, get rid of what you don't need. At the end of the day, we do need to reduce our demand for virgin nonrenewable plastic. Once you get rid of that, you think about the stuff that you do need — the things [for which] plastic is the right material choice. Where am I sourcing that from? Am I getting it from recycled content? Am I getting it from a sustainably-sourced bio base, or is it virgin non-renewable [plastic]? And then finally … how are you, as a company … making sure it comes back? Are you designing it in a way that it's technically recyclable into the places that it's ending up?"
Marine debris litters a beach on Laysan Island in the Hawaiian Islands National Wildlife Refuge, where it washed ashore. Susan White / USFWS
While recycled plastic may seem like a satisfactory alternative to virgin plastic, a new study, published in July 2020, showed that children's toys made out of recycled plastic contained high levels of toxic chemicals, comparable to levels found in hazardous waste.
Moore, who has been studying plastic pollution since his discovery of the floating debris in the North Pacific Ocean, says he doesn't believe there's an easy fix to this issue, especially when it comes to the businesses that are producing large amounts of plastic.
"There's no change that corporations can make under the current system that will successfully combat plastic pollution," Moore said. "There is no technical fix to the plastic problem. It's not in the corporate portfolio to reduce sales of your products — the corporate portfolio is about increasing sales. The idea that [corporations] can be convinced to reduce their production and sale of the products that they make is a fantasy."
However, Moore says a solution could be found in "radical change," and that this moment of time, with the Black Lives Matter movement spreading across the world, could provide the opportunity for that change.
"Now is the time when a world historical revolution would be possible, when the people of the world could unite to change the system as a whole," Moore said.
"There won't be a techno fix and science won't develop … a new product that will get us out of the problem of plastic pollution," he said. "It will only come with the world as a whole agreeing to charter a new course towards a non-polluting future."
Reposted with permission from Mongabay.
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By Taison Bell
"Hospital Capacity Crosses Tipping Point in U.S. Coronavirus Hot Spots" – Wall Street Journal
This is a headline I hoped to not see again after the number of coronavirus infections had finally started to decline in the Northeast and Pacific Northwest. However, the pandemic has now shifted to the South and the West – with Arizona, Florida, California and Texas as hot spots.
Hard-Hit States Quickly Learned Value of Masks<p>As a respiratory virus, SARS-CoV-2 is transmitted mainly through droplets that leave the mouth and nose as a person talks, sneezes, coughs or exhales. It thrives in environments where there are lots of people in enclosed spaces – <a href="https://theconversation.com/aerosols-are-a-bigger-coronavirus-threat-than-who-guidelines-suggest-heres-what-you-need-to-know-142233" target="_blank">especially if they are laughing, talking, singing</a> or otherwise coming into close contact. It thrives physically in the same settings where we thrive socially.</p><p>This is why the early hard-hit areas were able to crush the curve by closing businesses and implementing stay-at-home orders. Without significant close human interaction, the coronavirus couldn't spread.</p><p>While other states are now seeing hospitals fill with COVID-19 patients, most of the Northeast is maintaining control of community spread as its economies reopen. The difference reflects, at least in part, each state's behavior expectations and the willingness of residents to keep up safety precautions like wearing masks, avoiding large crowds, maintaining social distance of at least six feet and staying isolated when they are ill or may have been exposed to the virus.</p>
How Rhode Island's Daily COVID-19 Case Numbers Fell<img lazy-loadable="true" src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yMzQ2MTAwOS9vcmlnaW4ucG5nIiwiZXhwaXJlc19hdCI6MTYyNDE1MDUxMH0.Ce8r6qCwhkJm8D8vUnTl5CblhFPXj_eBIlYqJ5yobqE/img.png?width=980" id="32ce3" class="rm-shortcode" data-rm-shortcode-id="f15da39d4dab6393216510dbed678840" data-rm-shortcode-name="rebelmouse-image" /><p>Northeastern states now <a href="https://www.cnn.com/2020/06/26/politics/maskwearing-coronavirus-analysis/index.html" target="_blank">lead the nation</a> in mask-wearing and adherence to other best practices. An <a href="https://www.mercurynews.com/2020/06/26/which-part-of-the-u-s-leads-the-country-in-mask-wearing/" target="_blank">Axios/Ipsos poll</a> showed that in states with high mask use, virus circulation is at <a href="https://www.inquirer.com/health/coronavirus/covid-19-coronavirus-face-masks-infection-rates-20200624.html" target="_blank">lower levels compared to states with less mask use</a>. Studies on the <a href="https://www.nature.com/articles/s41562-020-0908-8" target="_blank">effects of how quickly coronavirus restrictions have been lifted</a> around the world have found that slow, careful strategies have led to fewer illnesses and deaths during reopening.</p><p>In many parts of the Northeast, the months of illnesses, deaths and the struggle to turn the COVID-19 tide are still <a href="https://www.pewresearch.org/fact-tank/2020/06/23/most-americans-say-they-regularly-wore-a-mask-in-stores-in-the-past-month-fewer-see-others-doing-it/" target="_blank">fresh in people's minds</a>. The progress isn't uniform, however. <a href="https://gothamist.com/news/coronavirus-cases-among-20-somethings-nyc-rise-prompting-de-blasio-issue-new-mask-guidance" target="_blank">New York City's mayor has expressed concern</a> about an uptick in positive cases among people in their 20s.</p>
The Problems of a Political Divide<p>Elsewhere in the country, the current surge in COVID-19 cases <a href="https://www.washingtonpost.com/opinions/the-surges-of-the-coronavirus-across-the-nation-could-force-more-shutdowns/2020/06/12/e6985b94-acd9-11ea-a9d9-a81c1a491c52_story.html" target="_blank">began to pick up after Memorial Day weekend</a>, when people in several states that hadn't seen the same toll from the pandemic let their guard down. <a href="https://theconversation.com/covid-19-messes-with-texas-what-went-wrong-and-what-other-states-can-learn-as-younger-people-get-sick-141563" target="_blank">Video and pictures</a> showed parties, barbecues, crowded beaches and political rallies – all with very little social distancing or mask-wearing – giving more fuel for the coronavirus to spread.</p><p>Despite the overwhelming evidence for what we should be doing, following the advice of public health experts has also, sadly, become politicized. Depending on the news sources people listen to, they might hear warnings from health officials being taken seriously or being dismissed by pundits and politicians.</p><p>A <a href="https://www.axios.com/axios-ipsos-poll-coronavirus-index-15-weeks-e4eb53cc-9bc8-4cac-8285-07e5e5ef6b2b.html" target="_blank">recent national poll</a> shows that Democrats report consistently wearing a mask 68% of the time, while Republicans reported doing the same only 34% of the time. The national conversation has devolved into a false dichotomy: Either you're on the side of prioritizing safety or you're on the side of personal freedom and opening the economy.</p><p>In reality, the two should be partners, as these preventative measures are the best tools we have to reach our common goals of reopening businesses and schools safely. It's the same reason we stop at stoplights and go through metal detectors at the airport – we make a small sacrifice for the greater public good.</p><p>For the foreseeable future, Americans will have to collectively agree to live life a little differently. Until we can all agree on this, the coronavirus will continue to have the upper hand, and our health and wealth will suffer.</p>
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By Zahida Sherman
Cooking has always intimidated me. As a child, I would anxiously peer into the kitchen as my mother prepared Christmas dinner for our family.
Falling in Love With Food All Over Again<p>Slowly, through my most intimate relationships with friends and partners, I began to see the beauty — and rewards — of cooking.</p><p>I got tired of giving in to defeat and always bringing chips or paper products to social gatherings. I started asking my mom to send me her Christmas and Thanksgiving recipes. I even volunteered to host Thanksgiving dinner at my place.</p><p>Each time I heard my loved ones sing the praises of the foods I prepared for them, I felt a tinge more confident that I could carry out our traditions my way.</p><p>In reaching out to other relatives for their favorite recipes, I learned that they had a little help of their own. They didn't rely solely on their ancestral cooking instincts. They turned to Black chefs for guidance.</p><p>These 7 cookbooks by Black chefs have inspired my family and fed us in nutrients, joy, and spiritual sustenance. They're also helping me overcome my personal fears of cooking.</p>
Get CookingWhether you're in recovery from cooking fears like me, or are just looking to expand your culinary confidence with dishes honoring Black heritage, these Black chefs are here to support you on your journey.Turn on some music, give yourself permission to make mistakes, and throw down for yourself or your loved ones. Glorious flavors await you.
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By Tara Lohan
The conclusion to decades of work to remove a dam on the Middle Fork Nooksack River east of Bellingham, Washington began with a bang yesterday as crews breached the dam with a carefully planned detonation. This explosive denouement is also a beginning.
The History<p>The Middle Fork Nooksack drains glacier-fed headwater streams that run off the icy summit of 10,778-foot Mt. Baker. The Middle Fork joins the North Fork and then the mainstem of the Nooksack River, which travels to Bellingham Bay and Puget Sound. The entire Nooksack watershed stretches 830 square miles across Washington and into British Columbia.</p>
A Plan Comes Together<p>The Middle Fork dam is not a pool dam built for water storage. Much of the time, water flows over the top until dam operators drop a floodgate to divert water to new locations. That water travels about 14 miles through tunnel and pipeline to Mirror Lake, then Anderson Creek, and to Lake Whatcom before finally being delivered to residents' taps.</p><p>Before removing the dam, engineers had to move the water intake 700 feet upstream and situate it at an elevation that still enabled city water withdrawals throughout the year, regardless of flow conditions.</p><p>They also needed to make sure that the rushing water didn't sweep up fish and accidentally send them through the water-supply system.</p><p>"The solution required a fairly complex design in the intake structure, including a fish exit pipe out of that structure to put fish back into the river in a way that meets current environmental permit standards," explains LaCroix.</p>
Project layout for the removal of the Middle Fork Nooksack diversion dam and rebuilding of water intake. City of Bellingham<p>Despite the cost and the work, she says, being able to continue to meet their municipal water obligations while opening up habitat for threatened species has been a win-win.</p><p>"I think there's a lot of benefits to having a dam removal versus fish passage — the main one being that you get a free-flowing river that can be a dynamic ecosystem and change over time," she says. "A static fish ladder just can't provide that same level of ecosystem benefit."</p>
Restoration Success<p>Despite local authorities' championing dam removal on the Middle Fork, the project has largely flown under the radar, overshadowed in the Pacific Northwest by heated discussions about a much larger potential project — removing <a href="https://www.seattletimes.com/seattle-news/feds-reject-removal-of-4-snake-river-dams-in-key-report/" target="_blank">four federal hydroelectric dams on the lower Snake River</a>, a major tributary of the Columbia River.</p><p>Proponents of dam removal there see it as the best chance for recovering threatened salmon populations, including Chinook, which could help starving Southern Resident killer whales. Those dams also provide irrigation water, barge navigation and hydropower, so there's been more pushback against removal efforts.</p><p>Previous dam removals around the country, however, have proved successful at aiding fish recovery and river restoration.</p><p>Most notably the 1999 demolition of <a href="https://therevelator.org/edwards-dam-removal/" target="_blank">Edwards Dam on Maine's Kennebec River</a> restored the annual run of alewives, a type of herring essential to the food web. The fish run has gone from zero to 5 million in the two decades since dam removal. Blueback herring, striped bass, sturgeon and shad have also extended their reach. And the resurgence has brought back osprey, bald eagles and other wildlife, too.</p><p>The overwhelming success of river restoration on the Kennebec helped to spur a nationwide dam removal movement that's now seen 1,200 dams come down since 1999. Last year a record <a href="https://www.americanrivers.org/conservation-resource/a-record-26-states-removed-dams-in-2019/" target="_blank">90 dams</a> were removed in 26 states, including <a href="https://therevelator.org/cleveland-forest-dam-removal/" target="_blank">20 dams in California's Cleveland National Forest</a>.</p>
Spider excavators remove on dam on San Juan Creek in California's Cleveland National Forest. Julie Donnell, USFS<p>The results have been seen in the Pacific Northwest, as well, which boasts the largest dam removal thus far in the country. In 2011 and 2014, the demolition of <a href="https://therevelator.org/elwha-dam-removal/" target="_blank">two dams</a> on Elwha River, which runs through Washington's Olympic National Park, opened up 70 miles of habitat that had been blocked for a century. Scientists have started seeing all five species of salmon native to the river coming back, particularly Chinook and coho. Bull trout, they've observed, have increased in size since the dams were removal.</p>
Benefits on the Middle Fork Nooksack<p>McEwan hopes to see a similar outcome on the Middle Fork.</p><p>Like the Elwha the Middle Fork Nooksack is a relatively pristine river with little development, and dam removal is expected to provide a big boost to fish. The additional miles of spawning habitat are important, but so is the temperature of that water.</p><p>The dam removal will open access to cold upstream waters, which are ideal for salmon and getting harder to come by as climate change warms waters and reduces mountain runoff.</p><p>"This is really great for the climate change resiliency for these species," says McEwan.</p><p>Steelhead will get back 45% of their historic habitat in the river, and scientists expect Chinook populations to increase in abundance by 31%.</p><p>That <em>could</em> help Southern Resident killer whales.</p><p>"When you get to the ocean, it's a little bit of a black box in terms of what you can model and say definitively is going to help, but more fish is better for orcas," McEwan says.</p><p>Upstream habitat will see benefits, too.</p><p>Oceangoing fish like salmon enrich their bodies with carbon and nitrogen while at sea. When they return to their natal rivers to spawn and die, the marine-derived nutrients they carry back upriver become important food and fertilizer for both riverine and terrestrial ecosystems — aiding everything from trees to birds to bears.</p><p>"Once the fish start making their way back, it will start changing the whole ecological system," says Delgado.</p><p><span></span>But any ecological benefit from salmon restoration, either in the ocean or the upper watershed, won't be immediate.<br></p><p>"The population of salmon on the Middle Fork is so low that we expect it's going to take quite a while to rebound," she says. "But the big picture is that what's good for salmon is good for the region — our history and our destiny are intricately intertwined."</p><p>After decades of work, that process of restoration has finally begun.</p>
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