The Workout That Helped This Mom and Daughter Lose a Combined 184 Pounds
https://ift.tt/2HltmYa Get ready to do some jazz hands for this mother-daughter duo. Jaime Allison, 40, and her daughter Calista Jean Jones, 18, have lost a combined total of 184 pounds—and they credit their weight loss to their favorite workout: Jazzercise. RELATED: How to Be More Confident in the Weight Room, Dance Class, and More Their Jazzercise journey started in January 2016, when the two were talked into attending a class, Allison tells Health. Ever since, they've been regulars at the Jazzercise studio in Trussville, Alabama. “From that point on we were hooked,” Allison says. “Who doesn’t love to dance? For one hour, a stress-free, heart-pounding, fun, fat-burning dance mix that give you amazing health benefits and even muscles!” For these women, it’s not just about breaking a sweat. One of the benefits of Jazzercise has been the bonding experience. “Jazzercise has completely changed our relationship,” Allison says. “Raising a daughter is tough enough, seeing her struggle like I did as a teen with her weight and self-confidence is difficult. We have found something we can do together, to keep each other accountable and motivate each other. It’s our special time together.” RELATED: I'm the Worst Dancer, but I'll Never Quit Taking Dance Fitness Classes—Here's Why Jazzercise was created by Judi Sheppard Missett in 1969, according to the company website. The workout is described as a "high intensity dance party that fuses cardio, strength, Pilates, hip hop, yoga and kickboxing." Jazzercisers can burn up to 800 calories during each 60-minute class, the site states. Allison says she takes Jazzercise classes three to four times per week and follows the Weight Watchers program. She frequently posts side-by-side transformation photos, snaps of her meals, and also mirror selfies at the studio. Many of the selfies feature Allison and Jones beaming after a tough workout.
“We are a team, helping each other, making good food choices and keeping each other on point,” Allison says. “Our bond is something special that I would never trade. I always wanted her to look up to me [and] now I feel like we both inspire each other.” It’s been over two years since Allison walked into her first Jazzercise class, and she says persistence and self-love allowed her to make this life-changing step toward a healthier lifestyle. RELATED: 6 Dance Cardio Workout Videos That Will Get You Out of Your Exercise Rut “It just takes one moment, one decision, making a small change that can completely shift your mindset for the better, becoming healthier, fit and happy,” she says. “Do something different, try something new, out of your comfort zone, you might just love it! That’s what Jazzercise did for my daughter and [me]. It will be worth it! Promise!” Weight Loss via Weight Loss - Health.com https://ift.tt/2zvXHy6 April 23, 2018 at 06:20PM
0 Comments
Artificial sweeteners may damage blood vessels
https://ift.tt/2HmQh1g
Which is safest: sugar or artificial sweeteners?
During recent years, excessive sugar intake has been conclusively paired with obesity, diabetes, and cardiovascular disease — all of which are now solidly tied to the overconsumption of sugar. As sugar's sweet reputation grew steadily more sour, artificial sweeteners took the opportunity to rise to fame. Today, tens of thousands of products include artificial sweeteners, making them one of the most used food additives in the world. With zero calories, they make diet drinks and low-calorie snacks sweet enough to be enjoyed by even the most sugar-hooked consumers. But, as it is often said, "all that glitters is not gold." Increasingly, studies are being published that reject artificial sweeteners' whiter-than-white image. Evidence is now mounting that consuming large amounts of these chemicals could also lead to obesity and metabolic disorders. The findings of the most recent study to fling mud at artificial sweeteners were presented at the Experimental Biology 2018 conference, held in San Diego, CA, yesterday. The research was led by Brian Hoffmann, Ph.D., an assistant professor in the Department of Biomedical Engineering at the Marquette University and Medical College of Wisconsin in Milwaukee. A fresh look at sweetenersHoffmann explains why this topic interests him, saying, "Despite the addition of these non-caloric artificial sweeteners to our everyday diets, there has still been a drastic rise in obesity and diabetes." This study is the most in-depth exploration — to date — of the biochemical changes wrought by artificial sweeteners in the body. To achieve this level of detail, they used a technique called unbiased high-throughput metabolomics. Metabolomics refers to the study of the products of metabolism within cells, tissues, and animals. They wanted to understand how sugar and sweeteners impact the lining of blood vessels — the vascular endothelium — in both cell cultures and rats. So, they focused on two sugars (glucose and fructose) and the zero-calorie sweeteners aspartame and acesulfame potassium. To compare the similarly sweet yet calorifically opposed compounds, they fed them to rats and assessed them after 3 weeks. Interestingly, the experiments revealed that sugar and artificial sweeteners both impaired the way that blood vessels worked. But, these impairments were achieved in different ways:
The authors conclude that the vascular changes they observed "may be important during the onset and progression of diabetes and obesity." Biochemical changesBoth sugar and artificial sweeteners produced changes in the levels of fats, amino acids, and other chemicals in the rats' blood. In particular, artificial sweeteners seemed to change how the body processes fat and gets its energy. Further work will now be needed to unravel what these changes might mean in the long-term. Also, the sweetener acesulfame potassium was found to slowly build up in the body. At higher concentrations, damage to blood vessels was more severe. "We observed that, in moderation, your body has the machinery to handle sugar; it is when the system is overloaded over a long period of time that this machinery breaks down," explains Hoffmann. "We also observed that replacing these sugars with non-caloric artificial sweeteners leads to negative changes in fat and energy metabolism." The question we all want answered is "which is safer, sugar or sweeteners?" But, of course, when it comes to our internal chemistry, nothing is that clear cut. As Hoffmann says, "It is not as simple as 'stop using artificial sweeteners' being the key to solving overall health outcomes related to diabetes and obesity." But, Hoffmann warns, "If you chronically consume these foreign substances (as with sugar) the risk of negative health outcomes increases." Once again, it seems that moderation is the best course of action. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc April 23, 2018 at 03:42AM
Diabetes: Body fat percentage, not BMI, predicts risk
https://ift.tt/2HHPxXS
Our standard measurements of what consistutes a healthy weight may need revising, suggests a new study.
Body mass index (BMI) is a traditional measurement that divides a person's weight by their height to find out whether they have a healthy weight. However, increasing amounts of studies have been questioning its usefulness and accuracy as an indicator of cardiometabolic health. The distribution of fat, rather than the total amount, these studies suggest, may give us more clues about the risk of conditions such as insulin resistance, high blood pressure, heart disease, and even cancer. For instance, a recent study drew attention to the "overfat pandemic" that is spreading across the United States. The researchers used the term overfat to describe the accumulation of fat around certain parts of the body, which, the scientists point out, is not accounted for by BMI. In fact, a low BMI may be misleading. Belly fat is particularly harmful, research shows, with some studies showing that it can raise the risk of diabetes and heart disease while others reveal the mechanisms behind this association. Now, a new study — which has been published in the journal BMJ Open — adds to this growing body of research, as researchers from the University of Florida (UF) in Gainesville discover that people with a normal BMI but high body fat are more prone to prediabetes or diabetes, when compared with people deemed overweight according to their BMI but have a lower body fat percentage. Body fat percentage calculates the proportion of a person's fat mass to their lean muscle mass. High body fat, not BMI, predicts diabetesFor this study, the scientists — led by Ara Jo, Ph.D., a clinical assistant professor in the Department of Health Services Research, Management and Policy at UF — examined data available from the National Health and Nutrition Examination Survey. This survey was carried out by the National Center for Health Statistics of the Centers for Disease Control and Prevention (CDC), and it used interviews, as well as physical and laboratory tests, to examine the health of adults aged 40 and above between 1999 and 2006. Jo and her team focused on adults who had never been diagnosed with type 2 diabetes, and they used a scanning technique called dual-energy X-ray absorptiometry — which is the most accurate technique available — to measure body fat percentage. They used the guidelines issued by the American Association of Clinical Endocrinologists and the American College of Endocrinology to estimate what counts as high body fat for men and for women. According to these guidelines, having a percentage of body fat of 25 and above is considered high for men, and 35 percent is considered high body fat for women. Based on these measurements, the analysis revealed that 13.5 percent of people with a normal BMI and a high body fat percentage had prediabetes or diabetes, compared with only 10.5 percent of those deemed "overweight" by their BMI but who had low body fat. "This high body fat percent link to abnormal blood glucose," explains senior study author Arch G. Mainous III, the chair of the UF Department of Health Services Research, Management and Policy, "holds up even when we control for things like age, sex, race/ethnicity, family history of diabetes, vigorous-intensity exercise, and muscle strengthening activities." Normal BMI not a measure of health"Typically, normal BMI has been perceived as healthy," explains Jo, "so people with normal BMI have been neglected in several preventive care guidelines." "Yet, normal BMI does not necessarily mean healthy body composition," she cautions. Mainous echoes the same thoughts, saying, "Evidence has been mounting that BMI may not be the best measure of body fat for a variety of groups like individuals who are sedentary or older women."
"It also alerts us," he adds, "to consider ways of better identifying individuals with elevated body fat and incorporating it into clinical practice." "We hope these findings may inspire physicians and other health professionals to look more closely at the normal BMI population and provide preventive care on time for those who are at risk of developing diabetes," concludes Jo. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc April 23, 2018 at 03:42AM
Could gut bacteria cause joint pain?
https://ift.tt/2qM6gjb
A new study probes gut bacteria and their role in osteoarthritis.
Obesity comes with a raft of related health risks, including diabetes and cardiovascular disease. It is also intimately tied to osteoarthritis. Often referred to as the "wear and tear" arthritis, osteoarthritis involves the slow degradation of cartilage, or the padding between bones in a joint. In the United States, osteoarthritis affects an estimated 31 million people and is a leading cause of disability, globally. As it stands, osteoarthritis cannot be cured. People who carry excess weight put extra strain on their joints. This, it was thought, explained the increased risk of osteoarthritis that comes with obesity. A new study, published this week in the journal JCI Insight, looked at a more intriguing mechanism that might link these two conditions: gut bacteria. We have billions of bacteria living in our intestines. They are vital for good health and, over recent years, just how vital they are has become increasingly clear. Researchers from the University of Rochester Medical Center in New York set out to explore what links there might be between diet, obesity, gut bacteria, and osteoarthritis. Fattening up miceTo begin with, the researchers fed mice a high-fat diet over a 12-week period. They quickly became diabetic and obese, doubling their percentage of body fat. Next, the bacterial residents of the animals' colons were assessed. As expected, their microbiomes were off-kilter; their bowels were overrun with pro-inflammatory bacteria and had a distinct lack of healthy, probiotic bacteria, such as Bifidobacteria. At the same time, the scientists observed body-wide inflammation in the obese mice, including the knee joints. To induce osteoarthritis, the researchers tore the animals' menisci, or the cushion of cartilage between the shin and thigh bones. This type of injury commonly causes osteoarthritis. In the obese mice, osteoarthritis developed much more quickly than in the control mice. In fact, within 12 weeks, virtually all of the obese mice's cartilage had gone. "Cartilage," says Michael Zuscik, Ph.D., an associate professor of orthopaedics in the Center for Musculoskeletal Research, "is both a cushion and lubricant, supporting friction-free joint movements. "When you lose that," he says, "it's bone on bone, rock on rock. It's the end of the line, and you have to replace the whole joint. Preventing that from happening is what we, as osteoarthritis researchers, strive to do — to keep that cartilage." Can cartilage degradation be slowed?For the next phase of the study, the scientists started the protocol again: they fattened up mice with a 12-week, high-fat diet. But this time, they included a prebiotic called oligofructose. Prebiotics — not to be confused with probiotics — cannot be broken down by mouse (or human) guts. However, many beneficial bacteria, such as Bifidobacteria, thrive in their presence. This subtle but important change in diet promoted the growth of healthy bacteria and produced a marked reduction in pro-inflammatory bacteria. Importantly, it also reduced inflammation in the joints, and the knee cartilage of the obese mice was indistinguishable from that of the non-obese control mice. The addition of a prebiotic to the diet also reduced diabetic symptoms. But it made no difference to the amount of weight that the mice gained. So, even though the joints were subjected to the same amount of strain, they were healthier. This supports the theory that inflammation, rather than mechanical strain, is the key driver of osteoarthritis.
"Perhaps," adds Prof. Mooney, "they all share a similar root, and the microbiome might be that common root." A note of cautionIt is vital to remind ourselves that, though the findings are exciting, there are significant differences between the mouse microbiome and our own. The next step, therefore, will be to move this line of investigation into humans. The leaders of this study plan to team up with the Military and Veteran Microbiome: Consortium for Research and Education at the U.S. Department of Veterans Affairs in Denver, CO. They hope to compare the microbiomes of veterans with and without obesity-related osteoarthritis. They will supplement some of these participants with prebiotics to gauge how much benefit this intervention might have in humans. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc April 20, 2018 at 12:57PM
Why all men 'should be concerned about declining testosterone'
https://ift.tt/2HEZgOL
How could having low testosterone levels affect your overall health?
This was the conclusion of a study that, for the first time, examined the relationship between total testosterone, age, and specific chronic conditions in a representative sample of the adult male population of the United States. "If we look at data for men from a population level," states lead author Mark Peterson, an assistant professor of physical medicine and rehabilitation at the University of Michigan in Ann Arbor, "it has become evident over time that chronic disease is on the rise in older males." He goes on to explain, however, that they are also finding that obesity and physical inactivity may be responsible for testosterone decline "even at younger ages." The researchers report their findings in a paper now published in the journal Scientific Reports. The traditional view of testosterone is that it is mainly involved in sex-specific development of the male human body. However, it is becoming increasingly evident that the hormone plays many different roles, including some that are not sex-related, in both males and females. We know, for example, that testosterone is important for bone health and cardiovascular function, and that it can have a beneficial impact on "lean muscle mass and body fat." Testosterone decline and disease riskThe new study concerns the importance of testosterone in male human health, and what effects might be linked to its decline. Previous studies have demonstrated that testosterone levels fall in men as they get older, and that deficiency of the hormone is also linked to the sorts of chronic diseases that often accompany obesity. "But it hasn't been previously understood," explains Prof. Peterson, "what the optimal levels of total testosterone should be in men at varying ages, and to what effect those varying levels of the hormone have on disease risk across the life span." In their new paper, he and his colleagues note that while "normal ranges" for total testosterone in "young healthy men" have been defined, these are based on studies of groups that are not representative of the "growing, ethnically diverse U.S. population." In addition, those studies excluded people with "chronic multimorbidity" — that is, those with more than one chronic illness. Therefore, Prof. Peterson and colleagues designed their study to examine the relationship between total testosterone deficiency and chronic multimorbidity in "a large, population-representative sample of U.S. men." They also designed it to look at the effect in different age groups. Data drawn from national health surveyThe team used data from the National Health and Nutrition Examination Survey, which assesses the health and dietary status of the U.S. population using a combination of interviews and physical exams. Their analysis included 2,161 men aged 20 and older for whom there was complete information on: age and other demographics, diagnosed chronic illnesses, testosterone levels as measured from blood samples, grip strength, and laboratory-confirmed risk factors for cardiometabolic disease. First, they calculated the prevalence of nine chronic conditions in the representative sample. These were: arthritis, cardiovascular disease, clinical depression, high blood pressure, high cholesterol, high triglycerides, pulmonary disease, stroke, and type 2 diabetes. They then examined how the prevalence of having two or more of these conditions varied across "young, middle-aged, and older men with and without testosterone deficiency." Young men were defined as aged 20–39.9 years, middle-aged men as 40–59.9 years, and older men as aged 60 years and above. Significant 'dose-response relationship'The results from across all age groups revealed that having two or more chronic diseases was more common in men with low total testosterone than in those with normal levels, and it was particularly striking among the young men and older men. Further analysis showed that there was a significant "dose-response relationship" at play, which Prof. Peterson says "means that men should be concerned about declining total testosterone, even if it has not reached a level to warrant a clinical diagnosis [...]." The level of clinical diagnosis he refers to is if total testosterone falls below 300 nanograms per deciliter, or 10.4 nanomoles per liter. The scientists suggest that while the study does not prove that the decline of testosterone causes chronic diseases, it should prompt further research and expand clinicians' understanding of the hormone. They also hope that their findings will raise men's awareness about testosterone deficiency. "A lot of men may not be aware of the risk factors for testosterone deficiency because of their current lifestyle," says Prof. Peterson.
Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc April 20, 2018 at 10:56AM
Carb Back-Loading Might Be the Next Big Weight Loss Trend—But Should You Try It?
https://ift.tt/2HewT6s There have been a number of carb trends lately, from diets that cut way back on them (such as paleo, pegan, and keto) to carb cycling (a strategy that alternates lower-carb and higher-carb days). Now there’s carb back-loading, which—in a nutshell—entails eating most of your carbs at night. The theory behind carb back-loading is based on the relationship between carbs and hormones like insulin and cortisol, which play a role in how likely you are to burn carbs or store them—either as glycogen (the carb “piggy banks” in your muscles) or as fat. Carb back-loading proponents believe that shifting the bulk of your carb intake, as well as your workout, to the evening optimizes hormones, and prevents carbs from being shuttled into fat cells. All of this means that during the day you're limiting your carb intake to a very strict 30 grams, tops. The strategy is said to help reduce fat and build muscle, while you enjoy carby faves like pasta, bread, and sweets at night, after you've finished your workout. But before you get too excited about ordering pad Thai for dinner, hold up. Here’s a closer look at carb back-loading, which isn’t as straightforward as it seems—and some bottom line advice about the best ways to eat carbs to manage your weight and maintain optimal health. RELATED: The Healthiest Way to Do Intermittent Fasting, According to a Nutritionist The evidence for carb back-loading isn’t all that promisingWithout going into too much detail, the research is limited. Some studies cited to support the theory are either very small (with, say, 10 participants), or don’t follow the exact carb back-loading protocol. Other research relies on methods that aren't ideal, such as having participants report what they eat, or measuring body fat with techniques that aren't considered to be as accurate. And some studies were conducted with obese adults, who generally have different metabolic profiles and hormonal levels than active, normal weight people. Carb back-loading is largely used by body buildersThese people are engaged in intense workouts to build muscle mass and look extremely lean. If your objectives are to feel well, both physically and mentally; have a balanced relationship with food and your body; and optimize your nutrition, carb back-loading probably isn't for you. I also believe the eating strategy is risky if you have a history of disordered eating or binge eating. The nighttime carb party does have limitsFans of carb back-loading say it’s okay to enjoy fries, shakes, and desserts after workouts, and not worry about being gluttonous. But proponents also recommend that you aim for about one gram of carb per pound of body weight. So if you’re a 130-pound woman, you can't exactly enjoy an unlimited carb buffet. Case in point: one veggie burrito from Chipotle provides 123 carb grams. When it comes to carbs and weight loss, extremes aren’t necessaryIt’s simply not true that every gram of carb you eat will automatically feed your fat cells if you don’t limit your carbs to nighttime, after you've worked out. You can lose weight or prevent weight gain, and increase muscle mass by choosing quality carbs (think black beans, quinoa, oats, fruit and veggies) in appropriate portions. Numerous studies back this up, and I see it over and over again in my practice. I’ve helped many professional athletes and others simultaneously reduce body fat and build muscle without using carb back-loading. The truth is, many people overeat carbs, which creates a surplus of unneeded energy that either maintains body fat, or causes weight gain. And poor quality carbs, namely refined starch and sugar (think bagels and brownies), are even more likely to wreak havoc on your waistline. Read to ditch added sugar? Sign up for our 14-Day Sugar Detox Challenge! Simply upgrading the quality of your carbs (by eating more whole foods and fewer processed and refined foods) and eliminating your carb excess is enough to help you slim down. At the same time you’ll be supporting your energy, mood, digestive health, immunity, athletic performance, and overall nutrient intake. Final thoughts: If you sit at a desk all day and work out in the evening, and you want to experiment with shifting your carb intake to later in the day, give that a try. But strive to create an approach that’s balanced, sustainable, and practical for your body’s needs. In my experience, this type of pattern yields the best results, both for your waistline and your overall wellness. Cynthia Sass, MPH, RD, is Health’s contributing nutrition editor, a New York Times best-selling author, and a consultant for the New York Yankees and Brooklyn Nets. Weight Loss via Weight Loss - Health.com https://ift.tt/2zvXHy6 April 19, 2018 at 05:33PM
What can you eat on a low-carb diet?
https://ift.tt/2Hfor7c Carbohydrates or carbs are one of three main food types that the body needs to work properly. The other two are protein and fat. Carbs give the body energy. The body breaks carbs down to use immediately or later. If the body does not need to use the carbs for energy as soon as a person eats them, it stores them in the muscles and liver to use later. However, if the body does not use these stored carbs, the body converts them to fat. Why follow a low-carb diet?
Eggs are a low-carb food.
Many people follow low-carb diets on the basis that if the body does not receive extra carbohydrates, it will not store excess fat. The idea, then, is that the body will burn some of the stored fat rather than the carbs, which will promote fat loss. Research from 2003 in the New England Journal of Medicine found that people who followed a low-carb diet lost more weight than those on a low-fat diet after 6 months, but not after 12 months. The study noted that "longer and larger studies are required to determine the long-term safety and efficacy of low-carbohydrate, high-protein, high-fat diets." Ten low-carb diet tipsMany people find following a low-carb diet challenging, particularly at the beginning of the diet. The following low-carb diet tips might help people stick to their diet and may help them lose weight successfully. 1. Knowing what foods are low-carbLow-carb foods include:
2. Know the carb counts and serving sizes of foodsMost low carb diets only allow for 20 to 50 grams (g) of carbohydrates per day. Because of this, it is essential that people following low-carb diets choose foods that have a lower carb count but a high nutritional value per serving. The foods in the quantities listed below all contain approximately 15 g of carbs:
While the foods listed above all contain roughly equal amounts of carbohydrates, they are not all nutritionally equivalent. The dairy products on the list contain protein and vital nutrients, such as Vitamin D and calcium in addition to the carbohydrate content. The fruit and vegetables also contain essential vitamins and minerals. Choosing whole-grain varieties of bread and rice will provide more nutrients than white varieties, even though the carb content is similar. 3. Make a meal plan
A meal plan can help a person organise their food for the forthcoming week.
A meal plan can help make things easier. Anyone trying to follow a low-carb diet could try mapping out their week and plan all meals before heading to the grocery store. Planning meals in advance can help people stick to the diet. Knowing what they are going to eat for lunch and dinner can help a person avoid making unhealthful food choices, such as stopping at a fast food restaurant. 4. Meal prepPlanning is one thing, but preparing meals ahead of time can also help. Meal prep can help a person:
Some people like to prepare a week's worth of breakfasts and lunches ahead of time and store the meals in containers, so they are convenient and ready to go. It is possible to freeze some meals too, meaning people can prepare even more food in advance. Having lots of pre-prepared meals on hand can help people avoid choosing less healthful options. Popular low-carb meals to prepare in advance include:
5. Carry low-carb snacksLow-carb snack options for between meals include:
It is essential to regulate portion size of any snacks to avoid overeating. 6. Consider carb cyclingCarb cycling involves eating very low-carb foods for a set amount of days, followed by one day of eating higher carb meals. This helps the body avoid fat-burning plateaus that can develop after weeks of low-carb dieting. Carb cycling is not for everyone, and anyone considering it should talk to their doctor or nutritionist first. 7. Not all carbs are created equalCarbs come in different forms. Simple carbs consist of easy to digest sugars. Refined and processed carbs, such as white sugar and white flour, are simple carbs. People who are starting on a low-carb diet need to think about reducing their intake of refined and processed carbs. Avoiding these carbs will be beneficial for reaching an ideal weight and for health in general. However, not all simple carbs are created equal. Fruits include fructose, which is a simple carb, but eating fruit is recommended in a low-carb diet, as it is loaded with nutrients and is a whole-food source of carbs. Complex carbs take longer to digest than simple carbs, as they need to be broken down into a simpler form. Complex carbs are found in more nutrient-rich foods, such as beans, whole-grains, and fiber-rich fruits, such as bananas. Complex carbs also have the added benefit of making a person feel full faster, which might prevent them from overeating. Complex carbs also make people feel full for longer, which might help them avoid snacking between meals. 8. Be aware of alternatives
Lettuce leaf tacos are a recommended low-carb alternative.
Substituting high-carb foods for low-carb or no-carb foods can help reduce carb intake. Some low-carb substitutions include:
9. Exercise appropriatelyExercise is an important part of overall health. People should avoid a sedentary lifestyle but refrain from excessive exercising. The Centers for Disease Control and Prevention (CDC) recommend that adults do moderate exercise for 150 minutes a week for a minimum 10 minutes at a time for moderate health benefits. For optimal health benefits, the CDC recommend 300 minutes of exercise. The CDC also suggest that people lift weights or do other strength training exercises to improve overall health. Those on low-carb diets may want to avoid long periods of intense activity such as distance running. This is because people who are doing a form of exercise that requires extra endurance, such as marathon training, will need extra carbohydrates to fuel their bodies. 10. Use common sensePeople should know about potential health risks before starting a low-carb diet. Short-term health risks caused by a low-carb diet may include: Long-term health risks caused by a low-carb diet may include:
Some people should not follow a low-carb diet unless instructed to do so by a doctor. These groups of people include those with kidney disease and teenagers. Not everyone will benefit from, or should even consider, a low-carb diet. Anyone thinking about doing a low-carb diet should speak with a doctor before starting. TakeawayA low-carb diet can have some benefits, including weight loss. With some planning and appropriate substitutions, most people can follow a low-carb diet. However, a low-carb diet may not be the best way to achieve long-term or sustainable health goals. When following a low-carb diet, it is essential that people eat healthfully and do not overeat certain foods, such as very fatty meats. People looking to lose weight or considering going on a low-carb diet should speak to their doctor or nutritionist before making any significant changes. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc April 19, 2018 at 12:45PM
Ways to stop heart palpitations
https://ift.tt/2EWUjeB Lifestyle factors can cause heart palpitations. Less frequently, an underlying medical condition is responsible. Palpitations can result from the following conditions, and they require a doctor's care: Home remedies to relieve heart palpitationsThe following methods can help to reduce palpitations. 1. Perform relaxation techniques
Relaxation techniques, such as yoga and meditation, may help to reduce palpitations.
Stress can have many ill effects on a person's health. It can induce palpitations or make them worse. It may help to try the following relaxation techniques:
2. Reduce or eliminate stimulant intakeSymptoms may become noticeable after using a stimulant. The following contain stimulants:
Not all stimulants will cause palpitations in everyone. 3. Stimulate the vagus nerveThe vagus nerve connects the brain to the heart, and stimulating it can help to calm palpitations. A person can do so by:
Before trying this method consult a doctor, who can advise on the best technique. 4. Keep electrolytes balanced
Avocados and bananas are high in potassium.
Electrolytes are molecules found throughout the body that help to transfer electrical signals. These signals play a significant role in regulating the heart rate. A person can boost the number of electrolytes in their body by eating foods rich in: A normal diet usually provides a sufficient source of sodium. The following foods have high potassium contents: Dairy products and dark, leafy greens are rich in calcium. Magnesium is also found in these vegetables, as well as in nuts and fish. It may be tempting to attain these nutrients by taking supplements. A person should consult a doctor before trying any supplements, particularly if they are also taking prescription medication. 5. Keep hydratedWhen the body is dehydrated, the heart has to work harder to circulate blood, which can cause heart palpitations. Drink plenty of water throughout the day. The recommended amount will vary, depending on age, sex, and whether a person is pregnant, according to the Centers for Disease Control and Prevention (CDC). A person should drink a full cup or glass of water when:
6. Avoid excessive alcohol useAlcohol is a depressant and does not typically raise the heartrate. While drinking in moderation is not necessarily problematic, some research indicates that even one drink per day can increase the risk of developing atrial fibrillation. A palpitating heart is just one symptom of this condition. 7. Exercise regularly
Walking can help to strengthen the heart and reduce palpitations.
Exercise can improve overall cardiovascular health and restore the heart's natural rhythm. It can also help to reduce stress and anxiety. Cardiovascular exercise helps to strengthen the heart, which can prevent or reduce palpitations. Beneficial exercises include:
However, exercise may trigger palpitations in some people, and it is important to identify and avoid problematic exercises. Consult a doctor before starting a new exercise routine. When to see a doctorSee a doctor if heart palpitations tend to last longer than a few seconds. A doctor can determine whether an underlying condition is causing the palpitations. These conditions commonly include:
Other causes of heart palpitations include:
Some prescription medications can cause heart palpitations. Also, a person who has had a heart attack may be more likely to develop palpitations. Treatment will depend on the cause. A doctor may recommend the following:
TakeawayHeart palpitations are common, and they often last for a few seconds. The tips listed above can help to stop palpitations and reduce their occurrence. Speak to a doctor if the sensation lasts for longer than a few seconds. This may indicate an underlying condition that requires treatment. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc April 19, 2018 at 03:40AM
This Personality Quiz Will Tell You the Best Food and Fitness Plan for You
https://ift.tt/2vt3jZC In this excerpt from her new book, The Right Fit Formula ($25, amazon.com), certified personal trainer Christine Lusita explains how to choose a weight-loss strategy that will work for you. If you’ve ever taken a personality test, chances are it was the one developed by psychologists William Moulton Marston and Walter Clarke. Their DiSC program is the gold standard in personality assessment, grouping people by four main categories: Dominant, Influential, Steady, or Conscientious. It turns out those categories describe my own clients beautifully. In fact, in my many years of practice, I’ve identified these four types of weight loss clients:
Over the years, I’ve gotten to know each of these types intimately. I know that a Leader would never end up at the same workout as a Supporter (unless she’s leading it!) and that a Socializer will eat very differently than a Planner. Each encounter has helped me understand that nobody loses weight the same way, and that everybody needs a customized food and fitness plan that speaks directly to their personalities. Uncovering your Right Fit IDYes, I know: Nobody falls neatly into the above categories. Oprah, for instance, has definitely got some Leader mixed in with her Socializer personality. And quintessential Planner accountants can be great at parties. But chances are you definitely lean in one direction. That direction will determine your Right Fit ID, the food and fitness plan that makes sense to you. So here’s a quick pop quiz to help you narrow it down. Don’t worry about whether more than one answer fits or doesn’t fit; just pick what sounds most like you. Have fun with it! When you go to a new restaurant, you like to: a) Order the chef’s special b) Get input from tablemates so you can share c) Look for something familiar d) See what looks like the best value If you could afford to, you would: a) Hire a private chef b) Rent out a trendy restaurant for your birthday party c) Hire someone to make and pack your kids’ lunches d) Hire the world’s top nutritionist to tell you what to eat At dinnertime, you’ll often find yourself: a) At a business meeting b) Out with friends c) With family d) At your desk If you don’t have the time to cook, you usually: a) Go to a drive-thru b) Call a friend and go out c) Find something you froze last week d) Drink a protein shake When you open your refrigerator, you see: a) Whatever the housekeeper put in there b) Lots of wine and snacks c) Leftovers d) Nine containers of yogurt (they were on sale) The workout routine that makes the most sense to you might be: a) Racquetball b) Zumba classes c) Walking the dog d) Golf The last time you blew off your workout, you were probably: a) On a plane b) Slightly hung over c) Dealing with a to-do list d) On a deadline You would rather eat nails than: a) Join a boot camp b) Swim laps c) Take a trapeze class d) Play pick-up basketball On the other hand, you might not mind: a) Having your own gym b) Trying beach volleyball c) A next-door yoga studio d) Taking up martial arts Your best reason for getting fit is to: a) Avoid a heart attack b) Look great c) De-stress d) Maintain optimal health If you picked mostly As:Your Right Fit ID is Leader. You want immediate results, and you don’t want to fool around with too much prepping, shopping, or calorie counting. If you could, you’d hire a chef and trainer and build a gym just so you could get fitness over with as quickly as possible. For you, a food and fitness plan might include: Simple, easy food plans ; flexible, portable meals (the drive-thru is the Leader’s Waterloo!); one-on-one competitive sports, like running and racquetball; adrenaline-rush workouts, like sprinting or singles tennis And it would definitely not include: Complicated recipes and kitchen prep; lengthy discussions about fitness details; boot camp trainers who get in your face; group classes Great diet matches for you include: Mediterranean, Paleo, Biggest Loser Diet, or the Flexitarian Diet, all of which offer plenty of options and simple plates RELATED: Go Flexitarian: Eat Less Meat and More Veggies in 3 Weeks If you picked mostly Bs:Your Right Fit ID is Socializer. You want to work out in social settings and talk, talk, talk about diet, food, and what’s working and what isn’t. If it were up to you, every meal would be celebrated on Instagram and every workout would end with a wine-and-cheese mixer. For you, a food and fitness plan might include: Some type of group support to share eating plans and results; fun workouts, such as dance or social team sports, such as volleyball or softball; a cooking club or recipe swap And it would definitely not include: Solo sporting ventures, like lap swimming or track; YouTube workouts (unless you’re the one filming them!); detailed calorie counting and food weighing Great diet matches for you include: Weight Watchers, The Wild Diet, The Spark Solution Diet, or Jenny Craig, all of which offer plenty of support, interaction, and community Ready to ditch added sugar? Sign up for our 14-Day Sugar Detox Challenge! If you picked mostly Cs:Your Right Fit ID is Supporter. You’re all about family time and obligations, and you probably feel guilty even for scheduling workout time! You’ll have to be convinced that fitness is worth your time and effort. So for you, a food and fitness plan might include:
And it would definitely not include: Anything trendy or kooky-sounding; foods and supplements that come only from certain stores or websites; workouts that require special equipment or too much time Great diet matches for you include: Mayo Clinic, Volumetrics, Nutrisystem, and the Zone diet, all of which are all moderate and measured RELATED: What to Eat for Dinner If You're Trying to Lose Weight, According to a Nutritionist If you picked mostly Ds:Your Right Fit ID is Planner. You’re a label reader, a calorie counter, a data cruncher. You know—or you plan to know—what glucose does to blood sugar and how gluten is processed in the colon. For your logical, analytical personality, the right food and fitness plan would include: Anything with well-researched and proven methodologies (If there’s science behind it, you won’t mind combining certain foods or cooking in precise methods.); equipment that provides benchmarks and feedback; journaling to track your progress; slow-paced workouts—martial arts, lap swimming, pilates—that include skill-builiding and precision And it would definitely not include: Trendy diets or workout groups; Zumba classes, dance, aerobics, and other “just have fun” workouts; fast-paced trainers who push for action Great diet matches for you include: The Dash Diet, The Whole 30, TLC, and The Macrobiotic Diet, all of which include plenty of logic, science, and realistic approaches to weight loss For a food plan, workouts, meditations, and energy boosters tailored to each personality type, pick up a copy of The Right Fit Formula. Excerpted from The Right Fit Formula. Copyright © 2018 by Christine Lusita. Published by Skyhorse Publishing. Weight Loss via Weight Loss - Health.com https://ift.tt/2zvXHy6 April 18, 2018 at 01:29PM Queer Eye's Jonathan Van Ness Once Gained 70 Lbs. in 3 Months: 'I Just Could Not Stop Eating'4/18/2018
Queer Eye's Jonathan Van Ness Once Gained 70 Lbs. in 3 Months: 'I Just Could Not Stop Eating'
https://ift.tt/2H9H0gZ Queer Eye‘s Jonathan Van Ness is celebrating his weight loss journey. The grooming guru from the hit Netflix show shared before and after photos on Instagram on Tuesday — one of him at his heaviest weight, and another of himself now. “After my step dad passed away I gained 70 lbs. in three months,” Van Ness, 31, wrote on Instagram. “I didn’t like how I felt or looked, it’s so important for me to look back and tell that man from five years ago he was lovely and gorge. I can celebrate where I am now as long as I send love to the ‘me’s’ along the way.” Van Ness told InStyle that he was a chubby kid until high school, when he lost weight. But after his stepdad died of bladder cancer in 2012, he gained 70 lbs. in just three months. “I just could not stop eating, and that took me, like, two years to lose that weight,” he said. “My fitness journey now has really been from that really rapid weight gain. I was a chubby kid who got made fun of a lot, and I got fit in high school and I stayed fit in my 20s, until my dad died. I went from being pretty fit to 230 lbs., which isn’t, like, the biggest for being 6-feet-tall, but I had been 165 lbs. just three months prior. That taught me a lot about how people treat you differently when you’re fit and when you’re bigger.” Van Ness initially started hitting the gym to lose those 70 lbs. for other people, but now he works out for himself. “There was a time when I was like, ‘Oh my god, I have to lose this weight because if I don’t, then who’s gonna date me?’ ” he said. “[Now], my working out is about me. It wasn’t always like that, but that’s where it’s landed. It’s something that I choose to share because I want to help people feel better and I found that for me, just sharing myself seems to be helping.” And he adds that while unfair female body standards happen to be a hot topic right now, they’re just as bad for men. “I think that the ideal of men’s physiques in general, gay or straight, is one of the most under-talked-about things ever,” he said. “Ninety-five percent of these bodies that we’re seeing, that we’re striving so hard to look like, are genetically engineered, like, let’s be very clear. It’s steroids. It’s just important for people that are trying to do the best with what they have to be honest about it.” Van Ness said he used to care more about looking like the men he sees in ads, but now he’s happy with his body. “I love how I look right now,” he said. “If I were to do steroids, it would be so that other people would see me the way that I already see myself. And no! F— that. No. No, thank you.” Weight Loss via Weight Loss - Health.com https://ift.tt/2zvXHy6 April 18, 2018 at 12:59PM |
The Flat Belly FixThis is the only 21-day rapid weight loss system that allows you to easily lose an average of 1 lb a day for 21 days without feeling hungry or deprived. The unique and brand new techniques used in this System are proven SAFE. And they do not cause the rebound weight gain common to all the other rapid weight loss systems that are not backed by the latest science. The Flat Belly Fix System takes advantage of a recent scientific discovery that proves the effective weight loss power of an ancient spice. Combined with other cutting-edge ingredients in the patent-pending Flat Belly Fix Tea™ — that you can make right in your own kitchen in minutes — this System is the quickest, easiest and most enjoyable way to quickly get the body you desire and deserve. Click HereArchives
January 2020
Categories |