Summer Salad Recipes

Updated on Jul 17, 2024 | Recipes, Your Health

These three salads are high in nutrition and low in calories. Whether you eat them as a light lunch or a healthy side dish, they’re perfect on a warm day. Enjoy!

Pear and Arugula Salad

Ingredients:

2 tablespoons shallots, minced
2 tablespoons white wine vinegar
2 tablespoons extra-virgin olive oil
1 tablespoons Dijon mustard
5 cups arugula
2 Bosc pears, thinly sliced
1/4 cups walnuts, chopped
Salt and pepper to taste
1/4 cups fresh basil, finely chopped

Preparation:

Whisk shallots, vinegar, olive oil and Dijon mustard in a small bowl for dressing. Set aside. Place arugula, basil, and pears in a large bowl, add dressing and toss to coat. Salt and pepper to taste. To serve, place one and a half cups salad on a plate and sprinkle a tablespoon of walnuts.

Entire Recipe:

168 calories per serving
Makes four servings

 

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Fresh Tomato Salad

Ingredients:

5 large ripe tomatoes, cut in 1/3- inch thick slices
1 small red onion, thinly sliced
4 oz feta cheese, crumbled or sliced
1 tablespoons parsley, finely chopped
1/4 cups Kalamata olives, pitted
1/4 cups extra-virgin olive oil
1 tablespoons balsamic vinegar

Preparation:

Place sliced tomatoes in a large bowl. Top with onion slices. Whisk the olive oil and vinegar, add dressing to the bowl. Add the feta cheese, Kalamata olives and parsley. Toss gently and serve.

Entire Recipe:

170 calories per serving
Makes six servings

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Roasted Chicken Salad

Ingredients:

8 oz roasted chicken breast, diced or shredded
1/2 cups red seedless grapes, halved
1/2 cups green apple, diced
1/2 cups celery chopped
2 tablespoons nonfat Greek yogurt
2 tablespoons canola mayonnaise
1 tablespoons Dijon mustard
1/4 cups walnuts, chopped
Salt and pepper to taste

Preparation

Mix mayonnaise, yogurt, Dijion mustard, salt and pepper in a small bowl for dressing. Set aside. In a large bowl, combine roasted chicken, grapes, apple, and celery. Add dressing and mix together. To serve, top with walnuts.

Entire Recipe:

1 1/4 cups serving has 132 calories
Makes two servings

 

Click here for more healthy recipes in Mount Sinai's Calm & Fit Wellness Cookbook.

Sunburns Are More Than Painful. How Can I Prevent Them and Find Relief?

Updated on Jul 12, 2024 | Dermatology, Your Health

From a light pink rash to painful red blisters, sunburns range in severity and can be quite uncomfortable. While they may not seem like a big deal, sunburns can lead to serious health problems, especially as you get older.

Ahuva Cices, MD

In this Q&A, Ahuva Cices, MD, a Mount Sinai dermatologist and Assistant Professor, Dermatology, Icahn School of Medicine at Mount Sinai, explains how to treat sunburns and the best ways to avoid them. Dr. Cices has served as an investigator in numerous clinical trials involving a wide range of skin conditions, is well published in peer-reviewed medical journals and textbooks, and has presented her research at national medical and aesthetic dermatology conferences.

Why should I avoid sunburns?
Besides being painful, sunburns increase the risk of skin cancer over time and accelerate skin aging. Data shows that five or more sunburns cumulatively, or even just one blistering sunburn in childhood, increases the risk of melanoma later in life. In the short term, they can cause skin pain, headaches, fatigue, and dehydration.

Who is most at risk?
Sunburns can happen to everyone, but those with lighter skin are more susceptible. People with darker skin might not see the sunburn, but they will feel it. How long it takes to develop a sunburn depends on your skin tone and how much direct sunlight you are exposed to.

What is the best way to treat or sooth a sunburn?
If you start noticing a sunburn, seek shade and avoid further sun exposure. Apply a cold compress to cool the sunburn. The next step is to moisturize the skin while it’s still damp. Use a bland moisturizer that is not scented, as this may make the pain worse. Some people like to use calamine lotion.

If you are in a lot of pain, I recommend taking an NSAID (nonsteroidal anti-inflammatory drug), such as ibuprofen (Advil®), unless you have a medical condition that an NSAID would make worse, and follow the instructions. Some patients use a topical steroid, which may reduce some inflammation. Aloe vera lotions are a popular option that many people find soothing. Avoid tight or very warm clothes.

Quick tips:

  • Avoid going outside during peak hours (10 a.m. to 3 p.m.) in the summer
  • Wear a wide-brimmed hat and SPF 30 or higher sunscreen
  • Use one ounce (about one shot glass) of sunscreen and reapply every two hours or after being in water
  • Treat sunburns with bland, unscented moisturizers, such as calamine or aloe vera lotion
  • Do not pick or peel blistering skin
  • For severe sunburns, take an NSAID, such a Advil
  • Stay hydrated. If you are dehydrated and drinking water does not help, go to your local emergency room

How long does it take sunburns to heal?
It varies. The redness from a sunburn typically starts three to six hours after sun exposure. You might not notice it immediately. The redness typically peaks at about 12 to 24 hours and usually goes away after about 72 hours.

The pain can last about six to 48 hours, and usually starts to go away after day two. If your sunburn is blistering, the outermost layer of the skin will peel. Do not pick or pull off the skin, as it is protective and allows for more rapid healing. Peeling can last for up to a week and severe sunburns may take longer to heal.

When is it time to seek medical treatment?
Sunburns can cause many symptoms. For example, if you spend a long day at the beach, you may feel tired or start to get a headache.  If your sunburn is severe, you may even experience dehydration, fever, nausea, or vomiting.

Sunburns cause increased fluid loss through the skin, which can result in dehydration. Severe dehydration may require a trip to an emergency room or urgent care center, for treatment with intravenous fluids and to manage associated symptoms. If you have a painful sunburn without systemic symptoms, make an appointment with a dermatologist.

Data shows that five or more sunburns cumulatively, or even just one blistering sunburn in childhood, increases the risk of melanoma later in life.


How can I prevent sunburns?
Avoid going outside during peak sunlight between 10 am and 3 pm in the summer, when ultraviolet radiation is strongest. Seek shade when you are outdoors and wear a wide-brimmed hat and sunscreen. I recommend an SPF 30 or higher for daily use and SPF 50 or higher for outdoor extended activities, especially at the beach, because there’s more reflection of the ultraviolet radiation off of the sand and water. Sun protection factor (SPF) is the measure of protection against ultraviolet rays and how much time it would take for the skin to turn pink. An SPF 30 will block 97 percent of the UV rays and SPF 50 blocks 99 percent. SPF 15 only blocks 93 percent and is not adequate protection.

How often should I reapply sunscreen?
Sunscreen should be reapplied every two hours. Regardless of what the packaging claims, sunscreens are not waterproof, so reapply them immediately after drying off with a towel after swimming.

What is the best way to apply sunscreen?
Any type of sunscreen application—be it lotion, spray, or sunscreen stick—is fine, but make sure you’re using an adequate amount. If it’s a spray, spray over the area a few times and rub it in over the entire area. If it’s a stick, apply over the same area for several passes. On average, one ounce, or a full shot glass, of sunscreen is recommended, but people who are above average in size will need more.

Schedule an appointment with a Mount Sinai Dermatologist.
Read more about Your Health.

What Are the Benefits of Magnesium?

Updated on Jul 1, 2024 | Diet and Nutrition, Your Health

You may have heard lately about magnesium—from magnesium sprays to magnesium oils and other supplements that claim to reduce anxiety and help you sleep, among other health benefits. While the best way to get enough magnesium is to eat a well-balanced diet, supplements may help some people. However, there may be risks associated with these products, especially if you are taking them without guidance from your health care professional.

Jeffrey Mechanick, MD

In this Q&A, Jeffrey Mechanick, MD, Professor of Medicine and Medical Director of the Marie-Josée and Henry R. Kravis Center for Cardiovascular Health at Mount Sinai Fuster Heart Hospital, explains how to ensure you are consuming enough magnesium and what to do if you think you need supplements.

What are the benefits of magnesium?

Magnesium has multiple benefits. It is an electrolyte (a mineral like sodium and potassium that your body needs to function properly) used in almost all the cells in the body to help cells communicate and function. It improves energy; bone health; muscle contraction and function; neurologic function, including sleep and mood; and cardiovascular and gastrointestinal functions, such as blood pressure and the movement of food through your digestive system. Magnesium also reduces anxiety, headaches, and depression, and it improves and relieves premenstrual syndrome and postmenopausal symptoms.

What are the symptoms of magnesium deficiency?

The symptoms can include fatigue, muscle weakness, loss of appetite, nausea, headaches, constipation, chest pain, numbness or tingling and muscle cramps, and abnormal heart rhythms. In severe forms, magnesium deficiency may cause seizures, alterations in mood, and even subtle changes in your personality.

What are best ways to get more magnesium?

The best and safest way to get magnesium is from eating a well-balanced diet. As with all nutrients found in certain foods, magnesium is a micronutrient, meaning the body requires it in small amounts. Magnesium can be found in leafy green vegetables; certain types of beans, lentils and nuts; dairy products; dark chocolate; grains, such as brown rice and oatmeal; and some fruits, especially bananas, blackberries, and avocados.

Are magnesium supplements safe?

My response to this question is the same for all supplements—you should seek guidance from a health care professional before taking them. When it comes to dietary supplements, you need to be concerned about the product and whether it really contains any of the supplement or is adulterated. This could mean it contains other compounds that can lessen or mimic the effects of the active ingredient, since the supplement industry is a competitive market selling these products. It could also mean the product contains a hazardous substance that is a contaminant from the manufacturing process.

That said, a number of my patients say magnesium helps them sleep better, has helped with premenstrual syndrome and postmenopausal symptoms, or reduces their anxiety. If you take it in small amounts and you are taking the supplement under the guidance of a health care professional, it should be safe.

What can happen if I take too much magnesium?

If you take too much magnesium, you can develop a toxicity state, which can cause low blood pressure and diarrhea, among other problems. If you are healthy and eating well, you probably do not need a magnesium supplement. The exception could be if you are a high performance athlete or have a particular condition, such as an illness or vitamin D deficiency that causes your magnesium to be low.

How much magnesium should I take?

You should not take more than 350 to 400 milligrams of magnesium per day. You can look at the labeling to see how much is in one tablet or capsule. If there is any confusion, talk with your doctor or pharmacist.

Which magnesium supplements should I take?

There is no simple answer for that, but your health care professional can offer the best guidance. These supplements can interfere with other supplements and medications, and they can adversely affect certain conditions you may have in ways you are unaware of, which is why it is important to speak with a health care professional before taking them.

Schedule an appointment with a primary care doctor.
Read more about Your Health.

Why It’s Important to Wear Sunglasses

Updated on Jun 25, 2024 | Your Health

Sunglasses do more than make us look good. They protect our eyes from short-term strain and discomfort as well as long-term damage such as blindness and eyelid skin cancer.

But just as sunglasses provide many different styles, they can also offer differing levels of protection from the sun. In this Q&A, Christina Cherny, OD, FAAO, an optometrist and an Instructor of Ophthalmology at the New York Eye and Ear Infirmary of Mount Sinai, explains what to look for in sunglasses.

Why is it important to wear sunglasses?

Sunglasses protect your eyes from the sun’s UVA and UVB rays. You should make sure you have sunglasses that protect 100 percent of UVA and UVB rays. These rays can cause damage to the eye. If you don’t wear sunglasses, you can develop eye cancer as well as cancerous and noncancerous growths on the outside of the eye, the eyelid, and around the eye. At the back of the eye, sunglasses can protect against macular degeneration and other conditions that can lead to blindness. Sunglasses can also slow the process of developing cataracts, which affect many people as we age.

How should I pick sunglasses?

Make sure the sunglasses provide 100 percent protection from UVA and UVB rays. Some inexpensive plastic ones don’t have UV protection, so they’re not helpful. You should get as dark a tint as possible; it doesn’t matter if the lens is brown, green, blue, or gray, as long as it is dark. Look for glasses with big lenses. Some people walk around with a tiny trendy sunglasses; these will protect the eyeball itself but not the skin around the eye or the eyelid. You should have good coverage.

What about polarized glasses and anti-reflective coating? Are those helpful?

Polarized glasses reduce glare, which is especially good if you are going to be boating or near water. Anti-reflective coating, too, can help reduce glare and help you see more clearly. You can get and anti-glare coating and polarized lenses in regular glasses as well as sunglasses.

Do mirrored sunglasses protect the eyes?

No. Mirrored sunglasses are just for fashion.

If I wear prescription glasses, should I also wear prescription sunglasses?

Yes. If you want to see clearly and protect your eyes, the two main options are wearing contact lenses under plain sunglasses or putting a prescription into your sunglasses. I’m also a big fan of clip-on sunglasses. I like the magnetic ones and traditional clip-ons. You should make sure that the clip-on sunglasses are UV protected.

Do you recommend transition glasses?

Transition glasses have lenses that look like regular lenses when you’re inside, but get darker when you go outside. The thing to keep in mind is that UV rays are what sets them off. So if you’re in a car where the windshield has UV blocker, the glasses aren’t going to change color. Transitions glasses also tend not to get as dark as regular dark sunglasses so they will not be as protective. They also take a few minutes to change, which can make it hard when you go from bright sunshine outside to a darker space indoors. As long as they’re UV protected, transition glasses are perfectly safe; they might just not be quite as dark or helpful as regular dark sunglasses.

How often should I replace my sunglasses?

Sunglasses don’t have an expiration date. But scratches make them less effective. If your sunglasses are scratched up, or if you have any questions, talk with your eye care professional.

Learn more about the services at New York Eye and Ear Infirmary of Mount Sinai (NYEE)

What You Need to Know About Cataract Surgery and Choosing the Right Replacement Lens

Updated on Jun 5, 2024 | Featured, Your Health

Cataracts result naturally as a part of the aging process.  Beginning at age 50, your ophthalmologist will monitor your cataracts and advise when the time is right for surgery. During cataract surgery, the cloudy natural lens is removed and replaced with an intraocular lens (IOL) that will enable you to see more clearly.

In this Q&A, Kira Manusis, MD, Co-Director, Cataract Services, at the New York Eye and Ear Infirmary of Mount Sinai (NYEE), explains some of the options available to patients that may reduce dependence on glasses after surgery.

What is a cataract?

A cataract develops over time and causes your eye’s natural lens to become cloudy, making it hard to see clearly. If you experience poor night vision, see halos around lights, or notice that your vision is not as sharp as you would like, it is time to schedule an eye exam.

If surgery is needed, your ophthalmologist will meet with you and discuss your eye health and lifestyle needs to prepare you for the upcoming surgery. Your natural lens will be removed and replaced with an artificial intraocular lens. Your physician will explain the IOL options available and help you decide which lens is best suited for your visual needs.

What happens during cataract surgery?

Cataract surgery is a routine outpatient procedure that involves removing the cloudy natural lens and replacing it with an artificial lens.  There are several procedures for cataract removal. Your doctor will recommend the best surgical option for your cataract. Each eye is operated on separately, a few weeks apart, and most patients recover quickly.

Kira Manusis, MD

What are the different types of intraocular lens options (IOLs) available? What are the benefits of choosing premium lenses?

An intraocular lens is a permanent replacement for your natural lens. Our ability to see can be broken into three main zones: far distance, intermediate, and near. Some intraocular lenses can correct for only one of these distances while others can correct for multiple distances. At NYEE, we offer patients standard intraocular lenses and premium lens that not only correct for different visual zones, but can also permanently correct astigmatism. After a thorough examination and evaluation, you and your surgeon will discuss the various lens options based on your eye health and your personal lifestyle needs and wants. Here are four options:

Monofocal lens implants: This basic lens provides great quality vision and allows you to see clearly at one distance, either near or far.  If you choose to see distance, you will need to wear eyeglasses for close up activities such as reading or working on an iPad. This lens is typically covered by insurance.

Premium Lens Options:

Multifocal lens implants: These lenses allow vision correction at multiple distances. Patients who want to reduce dependence on eyeglasses or contact lenses may benefit from this type of a lens. There are many multifocal lenses to choose from.  Each lens has its advantages and disadvantages, which will be discussed with your surgeon.  Premium lenses are not covered by insurance, and patients need to weigh the cost vs. value when choosing a lens. People with an active lifestyle can benefit from these glasses-free options.

Extended depth-of-field implants: An extended depth-of-field lens is a type of lens that enables clear distance and intermediate vision. For most patients, this advanced lens technology reduces your dependence on glasses for most activities except reading small print.

Toric lens: These implants can permanently correct astigmatism at the time of cataract surgery. The toric lens implant corrects the irregularity in the curvature of the cornea.  Patients with astigmatism can achieve good distance vision with significantly less dependence on glasses.

What else should I discuss with my doctor?

During your exam, you and your doctor can discuss your eye health, consider your lifestyle needs, answer any questions, and help you decide which lens will provide optimal vision. When considering which type of lens to choose, you should consider the following lifestyle preferences:

  • What do you spend most of your time doing at work? At home?
  • What are your hobbies?
  • How important is distance vision to you? (Driving, golf, skiing, theatre)
  • How important is mid-range vision to you? (Computers, cooking, grocery shopping,)
  • How important is near vision to you? (Reading, smartphones, sewing, crafts, puzzles)
  • After surgery, will you mind wearing glasses for distance, mid-range, or near vision?
Learn more about cataract surgery at NYEE
Learn more about options for intraocular lens (IOLs)

TelePrEP? PrEP on Demand? Here’s the Latest on Pre-Exposure Prophylaxis for HIV.

Updated on Jun 6, 2024 | Featured, Your Health

We’ve come a long way in HIV medicine since the 1980s—the height of the HIV/AIDS epidemic in the United States, when contracting the virus was considered a death sentence. Today, not only can we prevent HIV with pre-exposure prophylaxis (PrEP), we can also treat HIV and manage it to undetectable levels, in which virus counts are so low that they cannot be transmitted sexually.

For LGBTQ+ Pride Month in June, Richard Silvera, MD, MPH, Assistant Professor of Medicine (Infectious Diseases), and Medical Education, at the Icahn School of Medicine at Mount Sinai, provides the latest developments on PrEP and explains how these medications are more convenient to access than ever. 

“Pride Month is a great time where the LGBTQ+ community gathers and celebrates our achievements, as well as commiserates over our shared struggles,” says Dr. Silvera. “It is important to know that despite our breakthroughs, HIV is still out there, and that we have excellent tools to treat and prevent it.”

There are now different methods for accessing and delivering PrEP. “These different methods are really about trying to find a strategy that will fit into someone’s life most easily,” says Dr. Silvera. He discusses three recent developments with PrEP, and how you can find one that best suits your needs.

Richard Silvera, MD, MPH, Assistant Professor of Medicine (Infectious Diseases), and Medical Education, at the Icahn School of Medicine at Mount Sinai.

What is PrEP?

PrEP is a prescription medicine taken to prevent getting HIV. It reduces the risk of contracting HIV from sex by 99 percent, and from injection drug use by at least 74 percent, according to the Centers for Disease Control and Prevention (CDC).

PrEP is suitable not only for LGBTQ+ populations, but also cisgender straight men and women, especially if they have unprotected sex, have a partner with HIV, or have used injected drugs.

What is TelePrEP?

Usually, people go into a doctor’s office to get a prescription for PrEP, and get their blood work and sexually transmitted infection (STI) tests done there, says Dr. Silvera. But for some people who don’t want, or are unable, to make the trip to a clinic, there’s an online option for them known as telePrEP, he adds.

Here’s how telePrEP works:

  • An individual fills out a medical and insurance inquiry to ensure they are covered for telePrEP services. Once done, they can begin scheduling video calls with a provider.
  • During the video call, the provider walks the patient through what PrEP is, how and when to take it, and required tests.
  • For the required lab tests, which includes a blood draw and other routine STI tests, the patient can go to any commercial lab or testing center covered by their insurance network.
  • The patient can then pick up the medication at a pharmacy, or have it mailed.

“We have an excellent telePrEP program available through our Institute of Advanced Medicine, which specializes in care for the LGBTQ+ community, people living with HIV/AIDS, and people who experience domestic violence,” says Dr. Silvera. “For people whose lifestyle might not allow them to take time off to go into a clinic for PrEP visits, telePrEP can be a convenient option.”

Learn more about Mount Sinai’s telePrEP program

What is PrEP on Demand (PrEP 2-1-1)?

For people who might have concerns about taking PrEP medications daily—or are unable to for health reasons—there is a dosing schedule called “PreP on demand,” says Dr. Silvera. Also called “PrEP 2-1-1,” this is where someone who knows they might be at risk of HIV exposure takes two pills anywhere between two hours and 24 hours before sex, then one pill 24 hours after sex, and then another pill 24 hours after that.

This dosing schedule has been shown in studies to be effective in preventing HIV for gay and bisexual men who have sex without a condom, according to the CDC. This benefit may also extend to transgender women, or those who were assigned male at birth, notes Dr. Silvera. However, for heterosexual couples and those assigned female at birth, the evidence for this method of PrEP is not conclusive, he adds.

Accessing PrEP on demand works similar to daily PrEP: the patient makes an appointment with their provider, and lab tests will need to be done every three months.

[Sidebar: What have studies shown about the effectiveness of PreP on demand?](See below for full text)

Although the CDC has provided a guideline for this dosing schedule, it is not approved by the U.S. Food and Drug Administration (FDA).

What is Long-Acting PrEP?

Instead of taking a pill every day, there is now an injectable PrEP that lasts longer called Apretude® (cabotegravir). Currently the only long-acting PrEP approved by the FDA, Apretude is given first as two initiation injections administered one month apart, and then every two months thereafter.

“Apretude has the advantage of not being excreted through the kidneys, unlike oral PrEP,” says Dr. Silvera. “So if someone has kidney disease, Apretude might be suitable for them.”

What have studies shown about the effectiveness of PreP on demand?

PrEP on demand has been long studied for its effectiveness. In 2012, a randomized, placebo-controlled study named IPERGAY was one of the first studies on this dosing schedule. It enrolled 400 men and transgender women, with a median follow-up of 9.3 months. Findings were published in The New England Journal of Medicine in 2015. Here’s a summary of the findings:

  • Taking PrEP on demand reduced the risk of contracting HIV by 86 percent among participants.
  • The most common side effects of those who took the treatment were related to the digestive tract and kidneys.
  • There was no significant difference in how often people had unprotected sex before and after they had PrEP on demand.
  • The proportion of people who had STIs before and after they had PrEP on demand remained similar.

Studies have shown that the long-acting drug, injected once every eight weeks, is safe and more effective than daily oral PrEP at preventing HIV acquisition among both cisgender women and cisgender men and transgender women who have sex with men, according to HIV.gov, an official U.S. government site.

Accessing long-acting PrEP and its testing is slightly different: the patient has to go to the clinic every two months to receive the injection, as it cannot currently be self-administered. The patient would also do the required lab tests.

Discontinuing long-acting PrEP is also slightly more complicated than stopping daily oral PrEP, notes Dr. Silvera. “When someone wishes to stop long-acting PrEP, there will continue to be some amounts of medication in their body after stopping the injections.” The patient will be switched to daily oral PrEP until it is certain the long-acting medication has been cleared from the body, and then the oral PrEP can be stopped. “What we want to avoid is someone having enough medicine in their body such that if someone were exposed to HIV, the virus can learn to avoid that medicine, but also not having enough medicine in the body to prevent an infection,” he says.

Pride Month is a time for great joy and celebration, and LGBTQ+ people should keep themselves safe—and not just from HIV, says Dr. Silvera. Mpox (formerly known as monkeypox) cases have been increasing in New York City and other major cities in the United States, and other STIs are important too. “PrEP works great for protecting against HIV, but it does not protect against other things out there too,” he says.

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