Bedbugs: Non-emo vampires that like the dark and won't sparkle in sunlight

Bedbugs give us the heebie-jeebies. These vampires were wiped out from the United States back in the day when people sprayed DDT on anything that scuttled or moved, including pesky coworkers and overly smelly men. But they (the bedbugs, not the smelly men, who—to the disappointment of women in that era—never disappeared) were reintroduced into the country when international travel became common.

Photo: Visuals Unlimited / Corbis | Source: New York Daily News

Like Jason in Friday the 13th, pesticide-resistent bed bugs are notoriously difficult to get rid of. If even a single female with eggs survive the extermination, you have another infestation in your hands. Temporarily moving out of your house won't help since a bedbug can survive for up to 18* months without food [ This is your cue to run to the showers screaming. ].

The best way to deal with bedbugs is not get them in the first place. Here are a few precautions you should follow when you travel:

• Before you book a hotel, check with the Bedbug Registry. 
• When you arrive at the hotel, do not put your luggage and stuff on the bed. Put them on non-upholstered furniture (the luggage stand, for example) instead.
• Do not lay your clothes in the drawer (bedbugs like wood, crevices, and protected areas). Instead, keep your stuff in your luggage or hang your clothes up in the closet. Keeping them in the bathroom works. 
• Learn what bedbugs look like.  
• Take out the bedsheets and check the mattresses (all of them, not just the one you are laying on) for signs of blood or bedbugs. Lift the mattress over your head to check for signs under the mattress. Carefully inspect the folds and creases of the mattress. Check the entire length of the fold around the mattress, both top and bottom. 
• Check the headboards. Lift them off from their hinges and inspect the crevices. Headboards are unwieldy, so it's easier to work with another person, but one strong person can manage it.
• Use a very bright headlamp (like the kind they sell in outdoor stores) while doing the inspection.

Other tips:

• Avoid used stuff. 
• Be aware that they're not just in hotel rooms. They have been discovered  in offices, stores (Abercombie in New York had to close down for fumigation), theaters, trains, hospital waiting rooms, and gyms. No need to be paranoid, but just keep an eye out for itchy welts, so that you can take precautions (described next).   
• If you discover itchy welts that you suspect are bedbug bites, take precautions before you return home. Heat will kill them. Bag all your clothes, wash them (including ones you didn't wear) and dry them in high heat (greater than 125 degrees Fahrenheit). Bag your luggage and leave them in the back of your car under the hot sun for at least a day. Once the infestation starts, the nightmare begins. 
• See our article on spotting an existing infestation. 

For a more thorough article, see the University of Kentucky: College of Agriculture site. 

* This figure is based on older records about earlier infestations. Some reports recorded 12 months, which is still creepily long. The pesticide-resistent strain in our era might live to only 2 months without a bloodmeal. But still. Eww.   

Garden chores for winter

If you have a garden, you should be doing the following now:

• Prune trees while they are dormant.
• Cut back on fertilization.
• Protect subtropical plants (such as citrus) from winter frost by covering them up with canvas on cold nights.

Backpacking in the cold weather

The best way to stay warm and toasty is by staying in your flannel PJs inside your house. But if you've been tricked into joining a backpacking trip (Drat!), here are some tips to make yourself as comfortable as possible in freezing weather (32° F/ 0° C). 

Wear the right clothing:

• Do not wear anything cotton. When you work up a sweat, your cotton gets wet and stays wet. This is a recipe for a shivery night.  
• Bring one more layer than you think you'd need. It is cold on the ground, plus your body doesn't generate as much heat as when you're standing up. 
• For your core body: Wear a non-cotton base layer, a light fleece sweater, and one of those thick college hoodies with a single large pocket that has two hand openings. The hoodie is the perfect outer layer because it forms a light wind shell, keeps your heard warm while you are sleeping, and provides an instant hand warmer (not all sleeping bags have that nice little feature, so it's kinda cool making your ghetto adaptation). Oh, and you can stash a water-proof glove (cycling gloves also works) in the pocket, in case your hands still get cold.   
• For your legs, get fleece, thermal wear or cycling tights, all of which are warmer than silk pants. Cycling tights are a bit more wind resistant. Put rain or snow pants over the base layer to deflect the wind. You could also just wear a wind-breaking sweat pants with fleece lining, if you don't have fancy rain/snow pants. 
• Bring a pair of really warm sleeping socks. If you don't hike with these, you can just bring one pair for sleeping. It's worth the weight when things get really cold, and your body starts retracting heat from your extremities to keep your core warm. 
• Bring a windproof beanie that goes over your ears. Then put your hood over your head to keep it from sliding out when you sleep.

Generate and conserve as much heat as possible

• Hydrate well, but stop drinking right before bed. The cold weather will make you want to go to the potty more often than usual. Each time you leave your sleeping bag, you'll need to warm it up all over again.  
• If you have to go answer nature's call, sprint back to your tent. This generates a little bit of extra heat right before you stash yourself into the now-cold sleeping bag. 
• If you are still cold, do sit ups inside your bag. You'll heat up fast, and if your bag will keep the warmth in, long after you'd stop. 

Other things to make you comfortable:

• Use an insulated 4-season air mattress (Thermarest, for example). Not only does it provide cushioning, but it keeps the ground from chilling you. 
• Invest in a bag liner. Silk, flannel, and some synthetics can add 5° or more of warmth and they keep your sleeping bag cleaner and might, for some people, feel better than the sleeping-bag fabric. Silk is the lightest and most expensive option. 
• Bring a compressible camp pillow, which has an incredible weight-to-comfort ratio (backpacking is a trade off between light weight and comfort). Yes, you could use your clothes as a pillow, but if you're wearing all your clothes because it's so darn cold, you'll need a pillow! The generic one from REI is cheap and comfy! 

Things you can ditch:

• Since you are bringing more layers than you normally do, you have to look for places to lighten the load. Double up on the food/drink pack. Consider packing single-serve soy milk instead of just plain water. It quenches thirst and it's calorie rich (compared to water).
• You probably drink less water in cold weather than in warm weather. Adjust accordingly. Don't be too stingy though. It's always better to carry more water than you think you'd need than being parched, head-achey, and grumpy, You can always spill out water. 

Saving money:

• Outdoor activities can get so expensive, so it's best to repurpose what you already have. For example, winter cycling clothing, which are designed to wick sweat out and dry rapidly, can be repurposed for other cold activities, like hiking and skiing. They are designed to keep you warm and dry without restricting movement. 
• Cycling tights take little space yet are great for keeping you warm without overheating you.  However, they are designed for the a seated, not upright position, and they can get clammy if you are one of the sweaty types. Test it out first to make sure that you're comfortable with it. The generous padding that's great in cycling might get annoying in hiking. 

Your mileage may vary with these tips and tricks, but they worked well for us. We definitely had a much better experience than our other camping buddies, who actually had better gear.

Keeping track of your weight training

You know that muscular dude bench-pressing a small car in the gym and smelling of man-sweat? He probably keeps a diary (but for your own safety, you should call it an "exercise journal" when talking to him).

Keep a record of each workout, so you can track your progress and finetune your weight training program. A journal is a report card for your muscles. You can see if you are getting stronger or plateauing, so you can adjust your program accordingly. If you want to be stronger, you shouldn't be doing the same thing the same way every time.

To get started, download the great worksheet from Corrie Haffly.

In addition to Corrie's worksheet, your diary—I mean—your manly exercise journal should have another sheet for entering your feelings (the butch term is "state"). Was the set hard to complete? Easy? Or just right? If you're really serious about the whole thing, you could also write about your state before and after the workout. Were you enervated or energized?

We're not uniformly strong every single day, because our bodies, diet, and situations change. Sleep, stress, diet, biological rythms, emotional states, and that cute person looking your way affect strength and performance. Some days, you can do all your reps; on others, you are two reps short. That's OK. Each set should be a range of reps, not a precise number of reps, so no worries if you are within your target range.

Applying sunscreen

Instructions for applying sunscreen seems, well, unnecessary... afterall what does one need to know beyond: squirt into hands and apply all over exposed flesh? Well, the thing is, I've observed people apply too little with their expired SPF-12 lotion with no UV-A protection whatsoever (you know who you are). Why not just sprinkle yourself with chicken blood (or, if you are vegan, soy sauce) hoodoo? It's just as effective.

Sun damage is cumulative, so it's best to minimize it. Here are three simple tips:

• What to apply: Get broad-spectrum "sweatproof" sunscreen that protects you from both UV-A and UV-B rays. Not all sunscreens are created equal. In fact, the Environmental Working Group claims in its study that 4 out of 5 (84%) are ineffective or unsafe. For UV-A protection (against aging), look for zinc oxide, titanium oxide, avobenzone, or ecamsule in the ingredients. For UV-B protection (against burning), look for at least SPF 30.
  Costco sells Neutragena sunblock*—which claims to meet all criteria, plus it's non-comedogenic (won't block pores) and feels light on the skin—for a good price. If you'd rather use something else, you can check out a database of tested suncreen. And do keep an eye out on the expiration date.
• When to apply: Apply 30 minutes before sun exposure, and reapply every few hours. Be OCD if you are fair-skinned.
• How much to apply: You need an ounce of sunblock to cover your entire body (more if you are a big guy). An ounce is about 1/3 of a standard-sized Neutrogena tube. You need to apply half a teaspoon each for the face, neck, and arms; and a full teaspoon each for the chest, stomach, back, and legs. Don't forget your ears and the top of your shoulders!

For some background on UV-A and UV-B, see the previous post. Physical protection, such as wide-brimmed hats work great, too, but don't forget about reflected radiation. Bah, just get a burqa. Maybe one made from reflective tin foil.

* Neutrogena also contains oxybenzone, which a few animal and lab studies suggest might release free radicals and mildly affect hormone systems, however these studies did not show harm in sunscreen users. In any case, the risk of not applying sunscreen is many multiples worse (as assessed by the American Cancer Society)!

If you're really creeped out by chemicals, you can use suncreen that contains inorganic particulates, such as zinc oxide and titanium dioxide.

Sun damage while driving

You still can get sun damage inside some cars. True, it's unlikley that you'll get a sunburn while driving, not even in long road trips, but incremental damage does happen and accummulates over the years.

In most cars, the windshield is treated to filter out UV-A radiation, which accounts for wrinkling, but the side and the rear windows only partially filter out UV-B radiation, which darkens skin. So while you might not darken, you still get wrinkly and all. Boo! (But a few car models actually have better UV-A and UV-B protection).

You can have the windows professionally treated to block out UV rays without tinting or affecting visibility. Incidentally, in California, all new automoblies are required by law to have heat-blocking (either by deflection or absorption) glass by 2012. This makes environmental sense since one will need less energy to cool the car.

p.s. If you can never keep track of which one is UV-A and which one is UV-B, try this menmonic: UV-A causes skin Aging; UV-B causes skin Burning. Both types contribute to cancer.

Picking the best melondramatic fruits

Melons (such as watermelon, cantaloupe, and honeydew) are delish and stuffed with goodness. Their colors give you a hint of their superpowers. The cantaloupe is brimming with vitamin C and beta-carotene; honeydew has loads of folate; watermelon has super high levels of citrulline, which the body converts to nitric oxide (relaxes your blood vessels and lowers your blood pressure).

Some studies have shown that melons could help with anxiety, stress, panic attacks, as well as stroke and heart disease. And the beta carotene can't be bad for your eyes.

OK, OK, so we love melons. But how do you pick one?

A good melon:

• Is heavy for its size
• Sounds hollow when you tap it (if it has a dull thud, it might be overripe)
  
• Is brightly colored
• Has a yellow spot (the fruit ripened on the vine, not the warehouse)
• Plays well with others, including the ugly fruits