Category Archives: Diet And Food

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If youre looking to trim down, figuring out the secret sauce for saving muscle while losing fat can feel pretty overwhelming.

The good news: While its not always easy, its totally possible to lose fat and gain muscles at the same time. It just takes a little patience and planning. Trust us, we asked *a lot* of experts.

Losing weight is exactly what it sounds like: It means that the number on the scale is getting lower.

Your total body weight is comprised of lean body mass and fat mass, says Anna Em, certified personal trainer and creator of The Weight Training Goddess.

Your lean body mass is made up of muscle mass, water mass, bone mass, organs, and tissue. Therefore, if you lose weight, you could be losing fat or lean body mass.

Whats more, losing body fat while gaining muscle requires somewhat conflicting approaches. The traditional path for losing body fat is caloric deficit via diet and exercise.

Gaining muscle typically involves a caloric surplus, which supports the development of new tissue, says Elliot Upton, a National Academy of Sports Medicine certified personal trainer at Ultimate Performance and Head of LiveUP Online Coaching.

To muddle things even further, fat and muscle are closely linked, making it difficult to prioritize losing one without impacting the other, says Jonathan Jordan, a certified personal trainer, massage therapist, and group fitness instructor for Equinox in San Francisco, CA.

The takeaway?

Fat loss is not the same as weight loss. And if you want to keep or gain muscle while losing fat, you need a very targeted approach.

Maintaining and building muscle while losing fat requires much of the same as just losing fat: You need to eat a balanced diet and exercise regularly, incorporating strength training into your workout routine.

These are consistent routines that you can try to maintain on a daily basis. In other words, you want to think beyond a fad diet that promises quick results.

And dont forget these additional tips:

A calorie deficit doesnt mean eating as little as possible.

I usually recommend three balanced meals composed of protein, starch, vegetables, and healthy fats, and two snacks composed of protein and fiber, says Paula Rubello, a registered dietitian.

Acting like food is the enemy is not the way to go here: If youre running on no calories or on very little calories, your body will need to take energy from your muscles, resulting in loss of muscle mass, she says.

To burn fat and not lose muscle requires both aerobic and strength training, says Wendy Bazilian, doctor of public health, registered dietitian, and an American College of Sports Medicine certified exercise physiologist.

Exercising regularly may be essential for losing fat and maintaining muscle, but that doesnt mean you should work yourself to the bone. Rest is just as essential.

According to Upton, overtraining and pushing yourself beyond the limit can cause excessive muscle protein breakdown (the opposite of what you want).

You also want to make sure youre getting enough sleep and working on lowering your stress levels. If you are over stressed and under slept, your body will hold onto body fat, Jordan says.

Keep these tips in mind when creating an exercise plan that works for you.

Aerobic exercise is key for losing fat, but it doesnt have to mean a daily HIIT class. High-intensity workouts can of course be great, but low impact and low intensity workouts can be equally beneficial.

Need some ideas? Bazilian recommends long walks, jogging, running, biking, dancing, Zumba, cardio boxing, swimming, rowing, and jump rope. Aerobic doesnt have to be hard, but it needs to be sustained, working up toward 45 to 60 minutes of sustained exercise, she explains.

If youre just starting out, do it in smaller bouts respecting your limits. This also helps with making your cells more receptive to taking in blood sugar and helps with insulin sensitivity, which can help the whole fat burning (and not fat storage) on a physiological level.

Cardio is necessary for burning fat, but strength training is necessary for building and maintaining muscle actually, its also necessary for burning fat.

A well-structured, progressive, and challenging resistance training program is one of the most effective tools for fat loss and body recomposition, Upton says.

Not only can lifting hard and heavy expend a decent amount of calories session to session, but as opposed to cardio, it actually builds muscle tissue, which will increase your basal metabolic rate. In other words? You can eat more and still lose. The ultimate goal!

When getting into a strength training routine, you want to consistently switch things up rather than fall into a pattern. Upton says that the possibility of so many variables is what helps you challenge your body and progress.

Some of the variables we can change are reps, sets, weight, tempo (speed during the movement), or total time under tension, range of motion, rest, angles, machines vs. free weights, he says.

And dont just focus on one part of your body targeted fat loss doesnt work.

Doing a systematic, but simple, head-to-toe routine shoulders, back (between the shoulder blades) and lats, biceps, triceps, abs, thighs, hips/buttocks, hamstrings, and calves can be very productive, says Bazilian.

Ditch those 2-pound dumbbells. Lifting heavy is key, says Upton, as increasing the weight better stimulates the muscle growth needed to improve body composition.

For those who are new to weightlifting, Upton recommends starting out by performing full-body workouts three times a week and following the core training principle of progressive overload.

Progressive overload is simply the incremental increase of stress placed on the body when training, he explains.

Remember, muscle growth comes from forcing the body to adapt to new and more challenging stressors in training. If you do not constantly challenge the body and give it fresh stimuli to adapt to, then it will never grow or improve.

Upton calls big compound exercises a great bang-for-your-buck way to recruit more muscle mass in training and burn more calories. Compound exercises include moves like squats, deadlifts, and pull-ups.

Prioritize these moves over isolation exercises like leg extensions and bicep curls if fat loss is your goal, he says.

These types of exercises stimulate the greatest release of human growth hormones, which help to preserve lean muscle mass, Anna says. She points out that theyre also ideal for anyone in a rush since they work so much of your body so quickly.

Youre excited about your new workout program, so you go really hard, really fast and then you end up injuring yourself or overworking your body. Nothing stops you faster than injury, Bazilian says. Get a game plan and tackle this one day at a time at a level you are able to do.

She recommends seeking help from a personal trainer or physical therapist if possible, or even just following a free or low cost online program and app created by real experts.

Letting your body recuperate from all of this work couldnt be more important.

One of the common reasons people lose so much muscle when they are dieting or trying to lose fat is that they train way too much, and this results in creating too much muscle breakdown, as opposed to improving performance and increasing muscle mass, Upton says.

Upton says that getting enough sleep is vital to the recovery process, noting the link between poor sleep and weight gain.

Its important to note that even sleep loss of up to 3 hours can lead to us lose more than 50 percent less body fat during a planned phase of weight loss, and actually lose more muscle tissue too, he says.

The most important thing is to include all nutrients in your diet (protein, fats, and carbs) and never eliminate a specific nutrient, Rubello says. A balanced diet that consists of three meals and two or three satisfying snacks is key.

At the same time, you do have to be in a calorie deficit to lose fat. You need to be burning more energy than you consume in a day, and the best way to do this is to eat a little bit less and move a whole lot more, Upton says. Creating and maintaining a calorie deficit is the secret behind any diet.

Ingesting an adequate amount of protein is necessary for preserving muscle tissue.

It helps to repair, rebuild, and maintain muscle tissue, which not only improves body composition, but also increases metabolic rate, Upton says. Protein-rich foods will fill you up and keep you full for a longer amount of time as well.

Bazilian recommends focusing on lean proteins like seafood, poultry, milk, yogurt, beans, nuts, and seeds.

Repeat after us: Carbs are not the enemy. Try to choose non-refined carbs and youll get plenty of benefits. They can boost performance and strength, and aid recovery from your workouts, improve thyroid function, as well as help you sleep better, Upton says.

He recommends eating carbs after a workout, when your body is most likely to use the glucose properly and refuel the muscle, and as the last meal of the day to aid in relaxation.

Vegetables are one of the healthiest ways to meet your vitamin and mineral needs, and according to Upton, they also suppress inflammation and aid in healthy digestion.

They are big in physical volume, but low in energy density, meaning you can eat plenty to fill you up without the calorie count climbing too high, he says.

Yes, youre trying to lose fat, but to do it, you need a good mix of healthy fat too. Fat is a great source of energy that can slow down digestion and suppress hunger between meals, Upton says.

Just monitor your intake and make the right choices. Nuts, seeds, olive oil, and avocados are great options.

Intermittent fasting (IF) is basically only eating for a certain period of time during the day. For example, those who follow the 16:8 plan eat for 8 hours a day (like between 8 and 12) and fast for 16 hours.

IF can help train your body to burn body fat, reduce insulin resistance and avoid metabolic conditions like diabetes, Jordan says. Not every protocol is for everyone, but the evidence increasingly validates this as an effective way to improve body composition for many folks.

Drinking enough water is vital not just for losing fat and maintaining muscle, but also for just being healthy overall. Staying hydrated impacts metabolism, performance virtually every body function, Bazilian says.

It carries the nutrients we need to the cells and the cellular debris back from the tissues to the kidney, liver, or back to the intestines to be transported out of the body.

tl;dr

Continued here:
How to Lose Fat Without Losing Muscle, According to Experts - Greatist

By: Jessica Marksbury October 9, 2020

Beatriz Recari tees off at the 2020 LPGA Marathon Classic.

Getty Images

Beatriz Recari has been traversing the globe as an LPGA Tour pro for over a decade. But last June, the 33-year-old Spaniard noticed that years of competition and travel were beginning to take a serious toll on her body.

Every year, I got sick around April, May, as soon as we started with the heavy competition of many tournaments in a row, Recari said in a recent phone interview. I would struggle so much at times. There was one time that I had to withdraw from the Pro-Am and pay the fine so I could get up on Thursday. I was that tired. I would wake up unable to get out of bed. Even though I never looked out of shape, inside, I was not fit by any means.

After working with a nutritionist failed to garner the results Recari was after, the three-time LPGA Tour winner decided it was time to take her health into her own hands. She did her own research online, and started by eliminating dairy and white carbs, like bread, rice and even wheat products.

Though Recari says she quickly felt better, she ended up modifying her diet to include clean carbs only for breakfast, like overnight oats with chia or flax seeds. Her meals include a protein and vegetables, and she snacks on things like walnuts and almonds.

I never felt like an athlete, Recari said. I felt so heavy and slow. I dont care how I looked. Inside, I didnt feel like an athlete. So I wanted to do things that made me feel more light, more athletic, more responsive, more reactive.

Recari then incorporated a more cardio-centric exercise regimen into her routine, and incredibly, she shed 20 lbs. from her already slim frame in only two months. The addition of boxing to her gym routine further hastened her physical transformation.

I dont believe in just working out and then eating like crap, Recari said. Because when I eat like crap, I feel like crap. Of course, it helps to work out. Youre going to feel better. But that was definitely the biggest factor in this whole change.

For Recari, the changes to her diet were never about losing weight. The the effect on her overall wellbeing has been the biggest boon.

I dont get as tired, first of all, she said. Thats for me the biggest change that I noticed, because I inevitably compare with the last few tournaments that I played last year. And then in terms of strength, I am stronger. I know that because I lift more. I feel better. I do more.

But the main difference for me is the ability to go to a tournament Monday, Tuesday, Wednesday, then feel good for Thursday, Friday, and the weekend, she continued. Many times, I would play well and score well on Thursday, Friday, and then just throw it in the bin during the weekend because I was counting down the holes to be done.

Nearly a year and a half in to her transformation, Recari is stronger and healthier than ever an example to us all of the power of self-discipline.

Looking for more womens golf content, including news, instruction and fitness? Visit our new landing page at golf.com/womensgolf.

As a four-year member of Columbias inaugural class of female varsity golfers, Jessica can out-birdie everyone on the masthead. She can out-hustle them in the office, too, where shes primarily responsible for producing both print and online features, and overseeing major special projects, such as GOLFs inaugural Style Issue, which debuted in February 2018. Her original interview series, A Round With, debuted in November of 2015, and appeared in both in the magazine and in video form on GOLF.com.

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This LPGA pro transformed her health by making two crucial changes to her diet - Golf.com

Saturday, October 10th is World Mental Health Day, and Dr. Joel Kahn, Clinical Professor of Medicine at Wayne State University School of Medicine and bestselling author ofThe Whole Heart Solution,reminds us that if we take care of our mental health, it will pay us back in terms of our physical health as well. The two are inextricably linked. Here is what Dr. Kahn does daily to be both mentally and physically healthy, and you can too.

Dr. Kahn:"The reason lifestyle medicine is a growingspecialty among doctors who are constantly re-educating themselves in this area is that there is a commonthread between mental wellbeing and physical health. We have seen thisproven over and over again, and it appears to be universal: Mental and physical health are linked.

"If you are healthier mentally you will also be healthier physically. For example, if you go back and look at 1990 Dr. Dean Ornish's lifestyle heart trial: He advocated that if you don't smoke, and you get regular fitness (from walking or more vigorous activity) if you eat a whole-food, plant-based diet that is naturally rich in vitamins and nutrients, and you regularly practice a mind-bodyexercise such as meditation, and you have meaningful connections as part of a tight-knit community, then these things all will lead to better health and even lowering your heart disease. In a follow-up to the study, in 1998, he looked at what had happened in eight years and the data showed there was a correlation between these practices and enhancement in general wellbeing, including an improvement in blood pressure and body weight. Taken all together, these practices led to a documented reversal in atherosclerosis and also to improved mood and optimism. We now know these go hand in hand.

"Even further back you can document the connection between mental and physical health: All the way back to 1951 Dr. Lester Morrison an internist in LA, and he took 100 heart patients and he asked 50 of them to follow this diet sheet... essentially it was a whole food plant-based diet and he pushed the data that found notonly wasthe survival rate much better among those eating the whole food plant-based dietand their cholesterol improved but that their symptoms of heart disease abated, and they felt better, and they reported having a more positive outlook. They didn't call it mind-body back then but it was the start of it.

"Now doctors realize that eating plant-based is a way of elevating your health, and in cases where there are multiple symptoms of heart disease when you treat your health it improves your mood, and when you treat your mood it makes you healthier.

"In one such study, where they followed about 125,000 healthcare workers, over three decades and found that making these five practices (including the mental health-oriented ones such as being in a strong community) resulted inadding 14 years to the lives of the women, on average, and 12 years to the lives of men. When you look at a reasonably healthy 50-year-old, what predicts how long they will live is whether they follow these five practices. So if you are reasonably healthy at 50and you don't smoke, eat a mostly whole-food plant-based diet, get regular exercise and keep your weight normal,practice gratitude or mindfulness, and have a strong sense of community, youwill likely be healthy for years.

Dr. Kahn: Number one: Focus on sleep. There is a whole ritual around sleep in my house. You need to have a set going-to-bed time, relatively the same waking uptime. I like a cool bedroom, I use noise reduction, white noise or waterfall noise, and earplugs or an eye mask. I actually have a ski cap on my nightstand and sometimes I will pull that over my entire head. I use it to block out noise or light.

If you have trouble sleeping, find a safe natural supplement of magnesium or CBD, or people take lavender essential oil. Whatever works for you. Before bed, you can also allow your eyes to get a break if you read on screens [like a computer or tablet] by wearing blue light glasses. I wear a fit bit and you can look at it and see you did better than you thought.

Dr. Kahn: "Fitness improves mood. especially if you can get outdoors,walking, biking or hiking. I love getting outside every day, and other than in the winter I will be barefoot in the grass behind our house, running up and down the hill. There is a concept that being barefoot on the earth is anti-inflammatory. It's called Grounding, or Earthing. So every day, I will do that whenever I can. Combine fitness, being in nature, and being barefoot andit will give you a sense of wellbeing."

According to the study: Earthing refers to walking or hiking or running barefoot on the earth's surface, where the body can connect to the energy of the natural world. A 2012 study found that "scientific research supports the concept that the Earth's electrons induce multiple physiological changes... including reduced pain, better sleep, a shift from sympathetic to parasympathetic tone in the autonomic nervous system, and a blood-thinning effect.

Dr. Kahn: "Eat a brightly colored plant-food diet. Studies show that you can correlate eating fruits and vegetables with mood. If you eat 7 to 8 servings of plant-based foods a day it has a positive impact on mood. There is even astudy that eating carrots improves mood. That's because carotenoids are so powerful. So if you just eat more carotenoids you'll feel better."

Dr. Kahn: "I practice meditation every day, specifically Kirtan Kriya Yoga Meditation, which isan exercise that helps you develop greater attention, concentration, focus, improved short term memory, and better mood.

"I also practice gratitude, even if it's just gratitude thoughts before I get out of bed in the morning, for 3 or 4 minutes. Studies show that meditation every day can help with better brain function and focus, and help you have a more even blood flow. So if you find yourself with shoulders gripped with stress and your breathing shallow and anxious, try meditation.

"Another way to feel better and relax is to listen to music. I used music all the time: Yoga music or Italian rock or Whiskey Blues, which I love sincelistening, you can't help but feel like other people's problems are worse than yours."

Dr. Kahn: "Don't give away the keys to your brain or letothers take too much of your time. That can be people in your life or the media. You don't have to listen to every news report every day. you can turn stuff on and turn stuff off.

"I don't give the keys to my brain to every podcaster or news show. If I do listen to the news, I limit it to 20 or 30 minutes a day. It gets pretty ugly out there.

"If you do all this, you will become more mentally healthy. If you incorporate most of these practices on most days, it will help to find meaning and have the drive (which I seem to have more ofthan I need onmost days). But practicing these mental health exercises gives you resilience and optimism. You will have physical health. And if you have gratitude, you can ride some rough waters.

Dr. Kahn: This is one of my favorite statements: A person with good health has 1,000 dreams and a person with poor health has only one dream.

This quote reminds me to think: What you are having problems with, someone else is hoping for. So every day holding onto thatidea, it's truly amazing.

Mental health will allow you to ride the rough waters when you have downturns or friends are challenging or family members are. Ifyou do the work to take care of your physical and mental health, you can ride out the bumps. But if you have not done the work, it's harder.So if you do the due diligence, it will pay you back later.

Dr. Joel Kahnis a Clinical Professor of Medicine at Wayne State University School of Medicine, and author of the bestsellers:The Whole Heart Solution,Dead Execs Don't Get Bonuses,Vegan Sex:Vegans Do It Better,The Plant-Based Solutionand owner ofGreenSpace & Go.

Excerpt from:
5 Everyday Ways to Take Care of Your Mental and Physical Health - The Beet

Scottish Labour has demanded action on aspects of next years exam diet after National 5 testing was cancelled.

Education Secretary John Swinney announced on Wednesday these exams will not go ahead in 2021, while Higher and Advanced Highers will be pushed back until May 13 to allow pupils to catch up on time missed due to the pandemic.

The decision was made based on recommendations from Professor Mark Priestley of Stirling University, who was asked to conduct a rapid review of next years exam diet.

However, Labour education spokesman Iain Gray has written to the Education Secretary to raise issues with the changes.

He highlights five points, including a request that coursework will have primacy, ensuring a review of the appeals process involves the Childrens Commissioner, and improving transparency within the Scottish Qualifications Authority (SQA).

Mr Gray also urges clarity on what will replace exams, as well as on when Higher and Advanced Higher exams will take place. Mr Swinney has said they will be delayed until May 13, with regular check points up until February to assess if they also need to be cancelled.

Mr Gray said: The Priestley report unveiled a litany of failures on behalf of the Education Secretary and the SQA.

We cannot risk a repeat of the catastrophic SQA results fiasco next year.

The Scottish Government must provide clarity urgently over how the upcoming National 5 and Higher qualifications will be awarded, ensure that course work has primacy, involve the Childrens Commissioner in the process to avoid a repeat of the infringement of pupils rights, and overhaul the culture of intransigence in the SQA.

We simply cannot afford to gamble with the future of our young people or allow the scandal of this summer to be repeated. It is time for John Swinney to take action over these concerns and get Scotlands education system back on track.

In August, the Scottish Government was criticised after exam results grades were based on a computer model, and 124,564 pupils were downgraded.

Ministers later changed their mind and original estimates of teachers were allowed to stand for those who were downgraded.

A spokesman for the Scottish Government said: In an already disrupted school year, the alternative approach to certification for National 5 candidates year will free up teachers and school leaders capacity to provide effective support to learners and to capture their achievements.

The Deputy First Minister set out in his statement to Parliament that the alternative approach for National 5s will be based on teacher judgment, supported by assessment resources.

The statement also set out that the SQA will provide further guidance by subject, and will work up contingency plans for Higher and Advanced Higher exams.

The Scottish Government has made clear in its response to the findings of the Priestley review that we are serious about learning the lessons from awarding in 2020, and will take action on the recommendations of the report with an important role for stakeholders, including the Children and Young Peoples Commissioner.

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Education Secretary urged to clarify plans for exam diet after National 5s axed - Aberdeen Evening Express

Mental health can be boosted through healthy diet.

World Mental Health Day is commemorated on 10th October globally every year, with an intention to promote awareness regarding the importance of mental health and address related health issues. The theme for 2020 is Mental Health for All: Greater Investment - Greater Access.

Mental health is an essential constituent of our health. A good health does not refer to merely the absence of any disease but it revolves around complete physical, social and mental well-being. As stated by WHO statistics, around 450 million people suffer from mental disorders worldwide and they are one of the primary causes of poor health.

This year due to the coronavirus pandemic, our lives have changed considerably. People are experiencing stressful work conditions, no social life, children are unable to meet their teachers, friends, many people lost their jobs, their loved ones without even getting a chance to say last goodbye. We all are anxious about our future and all these circumstances indicate that the need to make provisions for good mental health is of utmost importance.

On the basis of the symptoms exhibited by the person, mental health problems are categorised as neurotic or psychotic. Neurotic mental issues are primarily associated with emotional disturbances, anxiety, depression, stress and panic. On the other hand, people with psychotic health issues often find it difficult to judge the reality. They either hallucinate or smell, see and feel things which others can't. Both can be diagnosed by a doctor under expert supervision. People with such issues need both medical and emotional support, rather than hiding from others.

This year WHO (World Health Organisation) has collaborated with MHIN (Mental Health Innovation Network) to come up with specific interventions in order to promote mental well-being and provide psychological support. The aim is to bring the theme into reality with a greater investment in mental health to bring a long lasting positive outcome across the world. World Federation for Mental Health (WFMH) along with WHO are also campaigning various webinars, summits and conferences in order to engage more and more people with an aim to extend the awareness.

Some of the ways which can significantly contribute in promoting mental health are specific programmes for children and early childhood support, women empowerment, social support to elderly and specific targeted groups who are more vulnerable to mental health issues like disaster victims, migrants, minorities, etc. Schools, universities and offices should come up stress reducing activities and events. In addition, nutrition also plays a significant role in promoting cognitive health and overall mental well-being.

(Also Read:World Mental Health Day 2020: Foods To Eat And Diet Tips From Experts)

Eat healthy diet for sound mental health.

Let us discuss some of the nutrients which play a key role in keeping our mental health strong.

1.Omega 3 Fatty Acids - Omega 3 fats are considered as one of the best nutrients which are required to strengthen cognitive functioning. Omega 3 fats possess powerful anti-inflammatory properties in the form of ALA, DHA and EPA. Studies have shown that low levels of DHA in our body are associated with an increased of depression and anxiety. Hence, diet should be rich in foods like sardine, salmon, anchovies, walnuts, tuna, chia seeds, flaxseeds and soybean. Opting for a certified fish oil supplement is also a great alternative.

2.Vitamin D - Vitamin D is another critically required nutrient for our brain health. Vitamin D is needed for the proper functioning of various neurotransmitters like serotonin, which affects our mood and brain development. Hence, adequate exposure to sunlight and foods rich in vitamin D like milk, cheese, mushrooms and fortified cereals should be preferred. Vitamin D3 supplements are also a safe and effective choice to maintain the levels and prevent deficiency.

3. Vitamin B12 - Vitamin B12 is needed for the adequate functioning of nerve cells and transmission of nerve impulses. Vitamin B12 is required for the formation of myelin sheaths and lack of vitamin B12 might lead to multiple neurological disorders. Some of the good sources of vitamin B12 are eggs, fish, chicken, fortified foods, milk and milk products.

4. 4. Selenium - In addition to vitamins, minerals are also requisite to promote mental health. Selenium is one such mineral which acts as a powerful antioxidant. It protects brain cells from free radical damage and minimises the risk of various neurological degenerative disorders like Alzheimer's and Parkinson's disease. Brazil nuts, pumpkin seeds, fish, eggs, chicken, spinach, sunflower seeds, and lentils are some of the selenium containing foods.

5. 5. Zinc - We need zinc for the formation of neural tube and brain cells. Evidence of brain malformations among new born children and zinc deficiency during pregnancy under some studies; have provided sufficient evidence that zinc is involved in the synthesis of brain cells, spinal cord, DNA and RNA. Therefore, focus should be given on zinc rich foods like meat, fish, legumes, seeds, nuts, eggs and whole grains.

Promoted

To conclude, both diet and psychological support influences our mental health and well-being. Unfortunately, mental health issues are still a stigma in our society due to which people usually refrain from sharing their problems and feel uncomfortable in talking about the same. This year, let us consider this World Mental Health Day as an opportunity to voice ourselves in busting the stigma and extend help to those who need. As it is wisely said that a small action can not only create a big difference in our lives, but others as well and may help in regaining the self-esteem of a person living with mental health needs.

The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

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World Mental Health Day 2020: Nutrients That May Promote Mental Well-Being - Expert's Suggestions - NDTV Food

CLEVELAND, Ohio Over the years, people have talked to me about their drinking and/or drug problems.

I begin telling them about Alcoholics Anonymous, Celebrate Recovery and some other programs that are available for free.

I know that, they often say.

Then comes the discussion of how they tried it. I was in the room with a bunch of drunks and drug addicts."

OK.

Or they didnt like the person running the session. Or the meetings were too far away...

Or too long...

Or too something...

THE BIG QUESTION

Do you want to get well? I sometimes ask them.

They stare at me as if I didnt hear a word theyd said.

But its an important question. Its exactly what Jesus asked a man who couldnt walk and had been an invalid for 38 years. The story is in John, Chapter 5.

Its something a friend asked me about 25 years ago. It was when I weighed about 20 more pounds than I do now.

I was drinking gallons of regular Pepsi, eating lots of fried food...

And feeling like a slug.

Do you want to feel better?" he asked me.

That led to a discussion of my diet, of cutting the Pepsi, most of the sugar and fried food.

Lean protein, fish and side dishes that werent french fries was a good place to start.

THE EVIL INNER VOICE

I had to ask myself: Do I want to get well?

Immediately, a voice whispered, Thats too hard. Besides, you dont smoke or drink, you deserve your Pepsi and french fries.

Thats how it works...we find lame justifications for not making the changes to get well.

Jesus asked the man that question...and the man had an excuse about people not helping him.

Then Jesus said: Get up! Pick up your mat and walk!

My version of getting up and walking was talking to my wife Roberta about a new diet. It was reading about what to eat...then actually eating it, at least most of the time.

And it was about changing workouts...and doing it the new (and a more painful) way. That was especially true after I had some back problems.

I HATE STRETCHING!

But I hate back problems even more, and stretching worked for me.

WHAT DO WE WANT?

In 20 years of weekly jail ministry, Ive heard many addiction stories.

We have places for guys to go when they get out. Soon come the excuses for why those suggestions wont work.

If you looked as hard for a good meeting or church as you did for drugs and that woman, youd get there," I often say.

Most of the time, silence was the answer.

I read a blog from Dr. Michelle Bengston, who is a neuropsychologist treating anxiety, depression and many other mental health issues.

She wrote how early in her career, she wondered why Jesus asked the man, Do you want to get well?

But over the years, I realize...some people are more comfortable in their known discomfort than they are willing to risk the discomfort of the unknown.

ABOUT THE FROGS

When I have talked to people about attending meetings or even changing their diet, they tend to say something like Maybe later.

Many years ago, I heard about a sermon called Another night with the frogs. You can Google the phrase and find lots of material with that title.

It comes from Exodus Chapter 8, the plagues of Egypt. Its where Moses confronts the Pharaoh about letting my people go."

Lots of stuff happens, but Egypt is over-run by frogs. Pharaoh asks Moses to pray to get rid of the nasty critters.

I leave to you the honor of setting the time for me to pray for you, Moses said.

Tomorrow," said Pharaoh.

Think about it. Tomorrow? Why tomorrow?

Most of us would say, Get rid of those bad boys RIGHT NOW!

But its so easy to say, Ill start being more patient with people...tomorrow.

Or Ill call or text that person who needs to hear from me...tomorrow.

Ill go to the doctor...go to the gym...make that change...

Tomorrow.

Pharaoh should have demanded Moses pray right now for the power to deal with problem. Its the same thing we should do with our own frogs, assuming we really do want to get well.

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Another night with the frogs: Do I really want to get well? Terrys Plutos Faith & You - cleveland.com

When you embark on a weight loss journey, you realise that it does not happen overnight and you have to work really hard. When 32-year Nilofar, who is a nurse by profession, realised that she needed to lose weight to get healthy, she completely devoted herself to the journey. In a span of just 2.5 months, she lost a whopping 9.5 kilos. Here is her inspiring weight loss journey. Name: Nilofar Keshvani SutarOccupation: NurseAge: 32 years

Height: 5 feet 8 inches

City: London

Highest weight recorded: 68 kg

Weight lost: 9.5 kg

Current weight: 57.3 kg

Duration it took me to lose weight: 2.5 monthsThe turning point: While I wasn't unhappy or even remotely upset with the way I looked or with my weight, I did realise that if I gained a few more kilos, then I would be considered obese. Also, unwanted and unsolicited rude comments about my weight really affected me. However, it was only for the sake of my health that I decided to lose weight and get back in shape. I did not look back since the day I decided to lose weight!

My breakfast: I used to have a high-fiber and high protein breakfast like oats, moong dal chilla, poha or besan chilla. I also had a cup of tea but without sugar with my breakfast.

My lunch: A small bowl of curry, 1 chapatti and 1 small bowl of rice.

My dinner: I used to choose between salads, soups, quinoa khichdi, buckwheat pula, dal and boiled moong and chana.

Pre-workout meal: A glass of lukewarm water with two teaspoons of apple cider vinegar.

Post-workout meal: I had my breakfast as I worked out in the morning. I indulge in: Definitely pizza and handmade chicken biryani! In desserts, I prefer cakes.

My workout: My workout routine consisted of the following exercises:

1. Walking

2.Squats

3.Mountain climbers

4.Zoomba classes

5.Yoga

6.Jumping jacks

Low-calorie recipes I swear by: Quinoa khichdi

Fitness secrets I unveiled: I have learnt that keeping a tab on how much you are eating (the portion of the food) is very important. I always take care of the same. Also, I believe that sipping on green tea has helped in improving my metabolism. How do I stay motivated? Undoubtedly, my husband was my greatest motivator and mentor during my weight loss journey. He was the one who pushed me to lose weight and get back in shape. He told me that I did not have to do it for looks but for good health in the longer term. Also, when I started seeing visible results of my hard work, it further motivated me to lose more weight.

How do you ensure you dont lose focus? I used the weighing machine as my source of motivation and focus during my weight loss journey. Whats the most difficult part of being overweight? It was definitely the body-shaming I faced. People had started commenting rudely like, "Oh, you have put on so much of weight!" or asking questions like, "Are you planning for a second child?" after looking at my tummy. It was very disturbing for me.

What shape do you see yourself 10 years down the line? I want to lose more weight in the coming years and become thinner.

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Weight loss story: 'I lost 9.5 kilos in just 2.5 months and my husband was my biggest supporter!' - Times of India

By Gina Cousineau

Every time Im in a situation where people find out Im a nutritionist, they want to ask me very specific questions about differing diet approaches. Last week was no different.

As I was preparing for elbow surgery, from overuse, the pre-op nurse asked me about a diet regimen a doctor was using. He is an ultra-athlete and does something called intermittent fasting paired with fat adaptation. He tells her how great he feels, making her then wonder if she should be doing the same thing.

When the anesthesiologist arrived, he immediately asked me about my thoughts regarding low-carbohydrate diets, though he assured me he was a moderation type of guy.

My responses start with my own questions. What is your goal? How is your current diet plan working for you? And regardless of the question(s) posed, my answer will be based on science, evidence and experiences with hundreds of clients over the years.

So, let me share once again my perspective on diet and lifestyle strategies. And since autumn is upon us, perhaps now is the time that you make the move to treat your body with self-respect and improve your health by altering these four areas in your life:

Food/Nutrition

While there are individual foods that are incredibly nutrient-dense, there is no one particular superfood that will save you on its own.

It is best to incorporate a large variety of wholesome foods daily, including wholegrains and legumes; lean proteins (both animal and plant); fruits and vegetables; low-fat and non-fat dairy (including non-dairy sources); healthy fats (including nuts and seeds); and dried/fresh herbs and spices.

My recommendations regarding foods to avoid completely or severely limit:

1. Soda and other sweetened drinks (including diet versions);

2. All non-nutritive sweeteners (including saccharin, NutraSweet, Splenda, Stevia, etc.); and

3. Highly processed foods that can live on a shelf for years on end.

Fitness/Exercise

No one is asking you to join a gym or run a marathon, but we are simply asking that you move your body most days of the week for about 30 minutes. For most individuals, this can happen by simply walking out of your front door.

This advice comes from every major health organization around the world, and can be a game-changer in terms of improving your health and aiding in weight loss.

Sleep/Relaxation

The consensus on how much sleep is acceptable ranges somewhere between six to eight hours a night. If you continue to find yourself lacking in sleep, it would behoove you to see a medical professional to discuss options to improve sleep, which can add years to your life.

It is also imperative that you find time for rest and relaxation throughout the course of your day and week. Whether its reading a few pages in your favorite book, watching a show, or chatting with a friend, all promote rest and relaxation in your life.

Joy/Happiness

Many people lack joy and happiness due to their extremely busy schedules. Finding pleasure could be as simple as eating a lovely meal at the kitchen table with your family.

While this requires some planning, there is no reason, as a family, not to set your week up for success by penciling in these activities.

Starting with a weekly meal plan, setting bedtimes, taking advantage of exercise that can happen in your community, and participating in these activities with friends and family, will help improve both your health and that of your family.

Gina Cousineau sees clients virtually and in person out of her San Clemente office. Her extensive education with a BS in dietetics and MS in integrative and functional nutrition, chef training, and 30-plus years as a fitness professional, allow her to help clients lose weight and improve their health. You can reach her at mamag@mamagslifestyle.com, 949.842.9975, and on Instagram and Facebook @mamagslifestyle.

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Health and Nutrition 101: A Fresh Start This Fall - San Clemente Times

Alison Tierney recently opened Wholesome in downtown Oconomowoc.(Photo: Submitted)

Alison Tierney started WholesomeLLCfive years ago as a hobby. Now, Tierney, a registered dietitian, has turned that hobby into a full-time business in downtown Oconomowoc.

Wholesome, 106A N. Main St., educates clientson how nutrition can prevent, treat and/or manage many chronic illnesses, Tierney said.

"It started to grow into people really looking for help and not being able to find it," Tierney said. "I started offering nutrition services, and it started to grow in demand."

Tierney, a Pewaukee native who now lives in Oconomowoc, worked out of her home with Wholesome for the last five years before moving into her new space.

"With a toddler and a baby on the way, I thought, 'As much as I love being home and having my family there, I kind of need a space where I can work and see clients in person, as well,'" Tierney said.

Besides meeting with people in person, Tierney offers virtual coaching, which became a norm with the pandemic.

"Even through COVID, I already had a virtual setup," Tierney said. "I work with a lot of local clients, but I also work virtually across the country."

Tierney recently moved into her Oconomowoc location, but hasn't had an in-person client yet because of the pandemic. She said she will offer that option as soon as it's safe to do so.

"The location seemed perfect, being in the downtown area that has grown a lot and has a lot to offer," Tierney said.

Tierney said she works with "a lot of cancer patients as they are going through the course of treatment and also after treatment into survivorship to help improve their nutrition to help reduce their risk of developing recurrence."

Tierney also works with people with autoimmune diseases, heart disease, diabetes, hypertension or people whoare looking to improve their nutrition andlifestyle.

She also focuses on aplant-based diet.

"However, that doesn't mean that I'm only seeing people that are seeking a 100% plant-based nutrition," Tierney said. "I really like using the approach of a plant-forward diet."

For more information, visit @wholesomellc on Instagram and Facebook orwholesomellc.com.

ContactEvan Frank at (262) 361-9138or evan.frank@jrn.com. Follow him on Twitter at @Evanfrank_LCP.

Our subscribers make this reporting possible. Please consider supporting local journalism by subscribing to the Journal Sentinel at jsonline.com/deal.

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An Oconomowoc dietitian is using her coaching business to show how nutrition can help with chronic illnesses - Milwaukee Journal Sentinel

BRYAN, TX The month of October is dedicated to bringing awareness to breast cancer, the most common cancer in women worldwide.

Bryan resident, Doris Light, is a breast cancer survivor.

I will never forget the sounds of those words - you have cancer. It seems like it was yesterday, but it was 14 and a half years ago. April 3rd, 2006, I got diagnosed with breast cancer, she says.

In 2006, Doris felt a lump in her breast which alerted her to go to the doctor. She was later diagnosed with stage one breast cancer. She and her team of doctors decided to treat aggressively.

I treated with first of all a lumpectomy, get cancer out, get it out of you, and then I had six rounds of chemo, and I had 32 rounds of radiation, says Doris.

According to oncologists, breast cancer can be detected earliest through routine mammograms.

Mammograms are tremendous in catching early, early breast cancers that you would not otherwise feel or know are there, and those can be very easily treated and cured before it gets too far along, Radiation Oncologist Jamie Pawlowski.

As she explained it, life happened - and Doris had let a year gone by from her last schedule routine mammogram.

Unfortunately, I was about 18 months late in getting that mammogram, says Doris.

Doctors say there are ways to lessen the risk of any cancer, from lifestyle choices to diet to staying active and exercise.

Even if you do everything right, cancer can happen, but these lifestyle changes you can do: diet, exercise, and lifestyle are huge to make an impact on your risk in developing breast cancer, says Dr. Pawlowski.

This is exactly what Doris has committed to do since her diagnosis.

One of the things I am focused on personally, is exercising and taking care of myself as much as I can, says Doris.

Were trying to achieve resiliency, so we can keep that cancer away and exercise and working is the way to do it. There's only positive effects from it, says Doris trainer Ashlye Bergen. Youve got lymphatic flow which is when the muscles contract, they are pushing fluid through the body and getting rid of the bad stuff. Youre oxygenating every cell in your body. You are strengthening muscles and building muscles which in turn is going to build bone density which we know is a problem after chemo and radiation.

With knowing the importance of early detection, Doris is dedicated to supporting women in their fight and educating women of all ages

You know, I feel like God allowed me to be a survivor for a purpose, and I kind of have taken that ball run with it. I want to be there for the next person. I want to show them that it is not a death sentence, that you can survive this, says Doris.

Dorris's story is just one of thousands across Texas. Every year, breast cancer goes unchecked for many women in the state. In fact, the numbers are enough to make you think twice about getting a breast cancer screening.

Health officials with the Texas Health and Human Services department say that one in eight women born today will be diagnosed with breast cancer.

Just last year, more than 3,200 women died from the disease in Texas with over 200,000 survivors in Texas right now.

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Breast cancer survivors share the importance of early detection and exercise - KXXV News Channel 25