Category Archives: Diet And Food

It's a common frustration that many older people face: I'm not as strong as I used to be. What gives?

Staying active is one of the best things you can do to prevent sarcopenia.

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Well, it turns out there's a name for it. This age-related loss of muscle mass and strength is called sarcopenia, according to a November 2018 article published in Best Practice & Research: Clinical Rheumatology.

And, unfortunately, it happens to just about everyone. Generally, muscle loss begins around age 50, per the Cleveland Clinic, and about 50 percent of adults will experience it by their 80th birthday, according to an April 2012 article published in Family Practice.

First, some grim news: People lose as much as 5 percent of their muscle mass per decade after they hit age 30, according to Harvard Health Publishing.

Here are five reasons why:

Yes, the old "if you don't use it, you'll lose it" expression rings true.

Normally, exercise releases muscle growth factors, which stimulate muscle regeneration. But that process declines with age, according to the Family Practice article.

Plus, older people are less active in general, sometimes as a result of having a disease that makes them tired and in pain, according to a November 2012 article published in Current Opinion in Rheumatology.

People tend to consume fewer calories as they get older, Brooke O'Connell, RDN, LDN, registered dietitian with Glanbia Performance Nutrition, tells LIVESTRONG.com.

Between the ages of 40 and 70, calories are reduced by about 25 percent and that means nutrient intake is on a downward slope as well, according to a February 2019 review published in Clinical Nutrition. That can lead to weight loss and muscle loss over time, O'Connell says.

3. Decrease in Muscle Fibers

The Current Opinion in Rheumatology article notes that fast-twitch muscle fibers (which aid the body in power-based moves, according to the American Council on Exercise) decline with age, which contributes to muscle decline overall.

Testosterone, which plays an important role in determining the body's muscle mass, also declines with age. This process starts around age 40 and decreases at a rate of about 1 percent per year, according to Harvard Health Publishing.

5. Increased Inflammation

Inflammation comes with certain diseases and aging in general and makes it harder to remain active and increases the likelihood of disability. All of that gets in the way of muscle growth, according to the Current Opinion in Rheumatology article.

Working to prevent sarcopenia can help you stay active and independent.

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Sarcopenia can be dangerous. According to the Cleveland Clinic, it can make you more frail and put you at increased risk of falling or other injuries.

An October 2012 study published in Clinical Nutrition found 27.3 percent of people over age 80 with sarcopenia reported falling during the study's two-year follow up, compared with 9.8 percent of 80-plus-year-olds without sarcopenia, making those with sarcopenia three times more likely to fall compared to their peers without it.

More falls and injuries increase your risk of disability, which can lead to a loss of independence if it becomes dangerous to live on your own, according to the Family Practice article.

"Vitamin D is the most prominent nutrient deficiency for older adults, and depleted vitamin D levels are associated with decreased muscle strength."

In short, you want to preserve and build muscle as you age in order to live a longer and healthier life.

According to a June 2015 study published in The American Journal of Medicine, the amount of muscle an older person has can predict his or her risk of dying, with more muscle mass index being linked to lower mortality risk.

Even if you're well into your golden years, it's not too late to build back some of that lost muscle. Here are four things you can do to thwart sarcopenia.

An inactive lifestyle speeds up the muscle-loss process, according to the Cleveland Clinic. One of your best defenses, then, is staying active.

Prioritize activities that increase blood flow and oxygen to your muscles, strengthen the brain-to-muscle connection and help you maintain range of motion in your hips and shoulders, suggests Michael Moody, a Chicago-based personal trainer, certified senior fitness specialist and creator of the podcast The Elements of Being.

Some good options include:

Protein is the macronutrient that promotes growth and development, according to the U.S. National Library of Medicine. And older people usually don't get enough of it.

Indeed, a March 2020 study published in Frontiers in Nutrition found older people consume about 83 grams of protein each day, which is significantly lower than younger people.

Even though the Recommended Daily Allowance is 0.8 grams of protein per kilogram of weight, the researchers suggest older people need more somewhere between 1 and 1.5 grams per kilogram to stay healthy.

They suggest spreading your protein intake across meals and increasing protein intake at breakfast and lunch as one way to mitigate muscle loss.

O'Connell says not to overlook non-meat sources of protein for these daytime meals, such as a Greek yogurt parfait for breakfast or adding eggs, cheese, nuts or beans to a salad for lunch.

3. Pay Attention to Vitamin D

"Vitamin D is the most prominent nutrient deficiency for older adults, and depleted vitamin D levels are associated with decreased muscle strength," O'Connell says.

If you're deficient, your doctor may recommend a vitamin D supplement, but you can also meet your needs by thoughtfully including vitamin D in your diet. O'Connell suggests choosing products like milk and cereal that are fortified with the vitamin in addition to increasing your intake of natural sources such as salmon, sardines, canned tuna and egg yolks.

4. Embrace Progressive Resistance Training

As in, don't be afraid to make your workouts more difficult as you get stronger with more weight, more reps or more sets.

"Your body is a complex system that requires training and movement in different planes," Moody says. Once your body is no longer being challenged, "that's a perfect time to pivot and begin injecting a focus on another weakness."

Any type of resistance training should help. A meta-analysis published in Medicine & Science in Sports & Exercise reviewed 49 studies involving men ages 50 or older and found resistance training led to a 2.4-pound gain in lean body mass.

Be patient, however. It could take six to eight weeks to see results, per the Cleveland Clinic. Moody says it rests on your diligence, effort, focus and, most importantly, routine.

"Your success will depend on your consistency, appropriate challenge and frequency," he says.

If you're new to exercise, it's a good idea to assess your strengths, limitations and range of motion before getting started, Moody says. "Find a second set of eyes, like a doctor, physical therapist or personal trainer for a thorough examination," he suggests. He or she can help point out your blind spots and advise you on how to approach exercise safely.

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Sarcopenia: Causes, Prevention and Treatment for Muscle Loss With Age - LIVESTRONG.COM

Here are 10 fun things to consider trying when the lockdown ends:

1. Face your fears in a skydive

Although skydiving centres across the UK have shut in response to the pandemic, jumping from dizzying heights once the restrictions lift could be a good way to celebrate freedom whilst facing your fears.

Daredevils usually embark on a skydive or parachute jump to raise money for a good cause.

According to Skyline, the largest organisers of sponsored charity jumps in the UK, there are over 3,000 charities who will cover the costs of your skydive in return for raising funds.

2. Put on your trainers and run a marathon

Running a marathon is a bucket-list activity for both complete beginners and veteran runners.

Training can be daunting for novices, but running apps like Couch to 5k are designed for beginners and a great way to get up and moving during lockdown.

A daily jog will help to stay fit as well as preparing you to tackle those 26.2 miles.

3. Challenge yourself to a mountain hike

The UK is home to mountains and hill walks for every type of explorer, with its leafy green climbs and craggy treks.

The National Trust has a series of walking routes to make the most of landscapes across the UK, such as the Horseshoe Ridge hike in the heart of the Brecon Beacons National Park, or England's highest mountain Scafell Pike.

But make sure to use a map and compass for navigation and check the weather conditions before you set off.

4. Take to the slopes and learn to ski

Indoor snow centres allow you to learn to ski or snowboard or can be a way of brushing up on your skills - even in the middle of summer.

"There are loads of benefits to learning to ski in the UK before you head to the mountains," according to the Ski Club of Great Britain, the largest snowsports membership organisation in the UK.

It says indoor snow slopes and dry slopes have areas for beginners to learn basic techniques, while professional qualified instructors can help you get comfortable with the equipment.

5. Cycle a historic route

Cycling UK, which represents cyclists and promotes bicycle use, has a series of inspirational routes for those keen to commemorate the end of lockdown measures on two wheels.

The popular Bristol and Bath Railway Path in Somerset is a tranquil cycling journey between the two cities, while the 21-mile off-road route of the Cinder Track allows you to explore the North Yorkshire coast.

For bicycle beginners, Cycling UK has tips to feel more comfortable in the saddle, as well as information about community cycle clubs to become more accustomed to biking.

6. Dig out the tent and go camping

Music festivals this year may have been cancelled or postponed due to social distancing measures, but a camping trip could be a great way to reconnect with the outdoors after weeks of staying inside.

First-timers should plan for all types of weather and invest in a good quality sleeping bag and roll mat to ensure a pleasant night's sleep.

Holiday plans have been left in tatters after airlines grounded flights and borders were closed worldwide in a bid to impede the spread of the virus.

While the UK currently advises against all but essential travel, writing a list of places you would like to visit once the measures ease might be a practical way of staying optimistic.

When the UK's lockdown ends, booking a "staycation" is a great way of supporting local tourism forced to close in response to the pandemic.

8. Join a gym or exercise class

Psychologists have said that maintaining a healthy lifestyle as far as you can, including diet and exercise, is crucial to your physical and mental wellbeing during the lockdown.

But the disruption to everyday life caused by the measures could lead to unhealthier habits among some people.

If so, challenge yourself to take part in a new exercise class once gyms and leisure clubs have reopened.

The Outdoor Swimming Society has a handy online guide which answers questions about how to swim safely and responsibly, as well as giving advice on how to recognise drowning and taking children into the water.

Not feeling brave enough for an open water swim? There are a number of outdoor swimming pools across the UK open to the public during all weather.

And finally, following the unprecedented closures of pubs nationwide, make sure to mark the end of lockdown measures with a visit to your local.

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10 fun things to try when the lockdown ends - Lancashire Post

Want more information about the coronavirus in Minnesota? Gov. Tim Walz is eager to tell you almost everything he knows about it.

Over and over and over again.

Although he was holed up in the Governors Residence for two weeks while under self-quarantine amid the COVID-19 crisis, Walz has been almost a constant presence in the Minnesota news media.

The first-term DFL governor has participated in daily media briefings on the pandemic, which put him on newspaper front pages and the lead story on radio and television newscasts, as well as a hot subject on social media almost every day.

In addition, Walz has addressed the state four times in YouTube videos in recent weeks to announce his stay-at-home order for Minnesotans, make a power-point presentation to launch a new website providing COVID-19 information, deliver a State of the State address and update the public on the latest pandemic data.

While he delivers the news, he is not the big story. The coronavirus is.

As governor, Walz has been thrust into the job of leading the state through a battle like no one has ever seen before. Hes consumed by it.

Why? A governors first responsibility is emergency management, he said last week.

He spends his days and many nights picking the brains of experts across the state, nation and world to get information about the virus, trying to locate and acquire face masks, personal protection equipment, test supplies, respirators and other material health care providers need to fight the disease and issuing orders to protect public health and safety while trying to limit damage to the states economy.

Heres a look at a typical day in Walzs life:

5:15 a.m. Wake up and hop on his treadmill. He said he runs 22 miles a week.

8 a.m. After breakfast, he starts his work day with a phone or video conference call with his staff.

9 a.m. Phone or video briefings by the state department heads on his COVID-19 team.

Late morning-early afternoon Phone calls to major stakeholders around the state to find out what they need and how they can help combat the pandemic. Last Thursday, for example, he called long-term care providers, Minnesota Rural Electrical Association members, railroad and transit workers, building and construction trade union leaders and North Dakota Gov. Doug Burgum.

Im not one that loves the phone a lot. I tend to do things in person, he said in a Pioneer Press phone interview. But Ive embraced what the technology team put in so I feel like Im very much in the loop at all times.

2 p.m. Participate in the state Health Departments daily media conference call where he and his commissioners update reporters on pandemic-related developments and answer questions, often for more than an hour.

Late afternoon More phone calls. (He takes breaks from his busy schedule to down six cans of Diet Mountain Dew a day.)

5:30 or 6 p.m. Final daily briefing from his staff and cabinet members.

Early evening Time with his wife, Gwen, and their teenage children: Hope, a University of Minnesota freshman, and son Gus, a St. Paul Public Schools student.

Were spending time as a family again, Walz said. Were all eating supper together at a set time. That hasnt happened in quite awhile. If theres more free time, they read books or play the dice game Yahtzee together.

His day doesnt always end with his family. Nearly every other night, he said, he gets briefings on his administrations legislative agenda or future policy plans.

While the Legislature is in recess, the governor said he stays in contact with lawmakers by phone and text messages, most recently preparing for the session scheduled to resume Tuesday. Were working out details ahead of time so we have a clear agenda, he said.

That to me seems relatively normal, the way they (legislators) are communicating and my policy team is working with them. Were putting out proposals, finding out what we agree upon, what compromises can be worked out and then planning on how to get them done.

Also on Walzs weekly schedule are conference calls he and the other 49 governors make every Tuesday to President Donald Trump to discuss what the states need from the federal government. After a rocky start, Walz said relations between the governors and the president have improved.

On Wednesdays he gets on another conference call organized by National Governors Association where the governors exchange ideas. As a former National Guard Sergeant Major, Walz said he often advises them on military issues.

In addition, he calls individual governors almost every day to trade ideas. He said Govs. Jay Inslee of Washington and Larry Hogan of Maryland, states where the pandemic spread earlier and more lethally than in Minnesota, were particularly helpful.

Theyre our future selves a couple of weeks out, he said. Sometimes we get a real gift when they say, This is what I would have done differently or This is what we did that really worked.

The governors office is swamped with phone calls, letters and email messages from Minnesotans, and his staff responds to as many as they can handle, said Walz press secretary Teddy Tschann.

Walz said the overriding message hes hearing from constituents and on social media is that folks are willing to do whats asked of them. People are telling us they want more information, Were big people. We can handle it.

While the coronavirus consumes most of his time and energy, he said he tries not to neglect his other duties. Last week, for example, he carved out a three-hour block of time to interview judicial applicants and appoint new district court judges.

To slow the spread of COVID-19 in the past month, Walz has used the extraordinary powers granted to governors during crises to close schools and implement distance learning for students.

He shuttered bars and restaurants (except for takeouts and deliveries) and shut down theaters, museums, sports arenas, music halls, fitness centers and other public gathering places.

He ordered Minnesotans to stay at home as much as possible and stay at least 6 feet away from other people when out in public to avoid spreading the disease. Last week, he extended that order, which had been scheduled to expire Friday, until May 4.

The governor helped provide unemployment benefits to people who lost jobs and paid leave for state workers laid off because of the pandemic. He barred landlords from evicting tenants who cant pay rent and increased penalties for price gouging.

To help ensure hospital beds are available for COVID-19 victims, he ordered delays in elective surgeries. His administration persuaded Minnesota health plans to waive costs for treating those victims.

As commander in chief, the former Army National Guard Sergeant Major deployed Minnesota Guard troops to transport and stockpile personal protection equipment for health care workers.

To get all that done, Walz has issued 34 executive orders, which have the force of law without being passed by the Legislature.

But he worked with lawmakers to pass, with strong bipartisan support, more than $500 million in state aid for health care providers, emergency loans for small businesses, funds for child care providers who care for children of medical and other emergency workers and grants to food shelves, homeless shelters, needy veterans and tribal nations.

Walzs stay-at-home order and other social distancing guidelines appear to be working. Minnesotas coronavirus infection rate is among the lowest in the nation, and the growth rate of the infection has slowed.

That has bought more time for hospitals to prepare for a surge in cases. By Saturday, 1,427 Minnesotans had tested positive for the virus and 64 had died.

The governor has leveled with Minnesotans about the bad news: The crisis will get worse. Forecasters predict hospitalizations and deaths will continue to rise, and Walz cites those predictions in warning people to continue staying home and following other social distancing guidelines.

Hes not afraid to admit mistakes and change policies. After refusing for a week to name long-term care facilities where patients contracted COVID-19, he and his commissioners agreed to identify the centers, saying the publics right to know outweighed the patients privacy.

Most people are following his orders, indicating public confidence in his plans. Former Republican Gov. Tim Pawlenty said that public unity isnt surprising. Minnesotans tend to pull together in a crisis. We rally around our leaders, he said.

The first major sign of dissension since the crisis started surfaced Thursday, when Senate Majority Leader Paul Gazelka, the states top-ranking Republican official, announced his opposition to Walzs extension of the stay-at-home order. Gazelka and some other GOP lawmakers have complained that the DFL governor is unnecessarily hurting the state economy by shuttering businesses and sending home workers who could safely return to the job.

Walz responded that he wants the 385,000 Minnesotans who applied for unemployment benefits to go back to work, but he said he wouldnt lift his restrictions until health experts agree the infection is under control.

Before Gazelka criticized Walzs stay-home order, the governor appeared to have united bipartisan support in contrast to the fiercely partisan divide that prevailed before the coronavirus struck.

He still gets high marks from Minnesotas former Republican governors. So far, I think Gov. Walz is doing a very good job of leading the state through this crisis, said Pawlenty, whom Walz consulted for advice.

Former Gov. Arne Carlson said Walz has been very prudent so far. The steps he has taken to combat the pandemic make very good sense. I think well come out of it all right, Carlson said.

Former GOP Gov. Al Quie said of Walz, Hes trying to do his best.

Walz has also sought advice from former DFL Gov. Mark Dayton, who said his successor is doing terrifically well. Hes straightforward, hes made good decisions, and he communicates well.

House DFL Speaker Melissa Hortman was even more effusive in her praise of Walz. Thanking the governor for his very strong and very clear leadership after his State of the State address last week, Hortman said, I think in some ways he was made for this moment the teacher in him, the coach in him, the man who has military experience

She said Walz, a former high school geography teacher and football coach, has answered Minnesotans questions with the warmth of a coach and has led his administration to act with military precision.

While Republican lawmakers werent lavishing that kind of praise on the governor, they were united behind him in the fight against the coronavirus. In a video recorded before Walzs address, Gazelka said Democrats and Republicans have to face COVID-19 together. Were going to do everything we can to help our governor succeed, he said.

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Gov. Tim Walz and the coronavirus. The former football coach and Sergeant Major faces his biggest battle. - TwinCities.com-Pioneer Press

I dont want to die and leave specific instructions in my will to dress me in a long sleeve top because I hate my arms, writes Marisa Meltzer. I would like to be able to see a picture of myself and not have it ruin my day.

Meltzer, a journalist and author, exhumes her inner monologues around body image and shame in her new book, This is Big: How the Founder of Weight Watchers Changed the World (and Me). She draws experiential parallels between her life and that of Jean Nidetch, a winsome housewife whose shame around her size propelled her to fight her compulsive eating and eventually found Weight Watchers.

Nidetch started a loose support group for herself and friends struggling with weight in 1961 in Queens, which grew so exponentially it became incorporated by 1963 as a dieting system and lifestyle. Nidetch was an evangelist for weight loss, and served as her own best example of what transformation could look like.

She had shed a significant amount of weight through a New York City obesity clinic, but the programs nutritional rigor was only effective when offset by sharing the exasperation of constant dieting with others. Through community she found release, and this became the lynchpin of her brand. Meltzer noted that Nidetch successfully had tapped into a collective anxiety of getting fat.

Woven in with Nidetchs journeyshe died in 2015 at age 91, her triumphant mogul influence dwindling over the years as she was gradually estranged from the organization she foundedare Meltzers own weight struggles. My body is tragic, but also ordinary, she writes. We all just accept dogs for showing up. I wish I could do that for myself.

Meltzer unpacks the micromanaging scrutiny she faced from her parents about her weight since childhood, and more broadly examines the twisted societal expectations that skew our apprehensions of physique. Meltzer wanted to open a dialogue about weight that doesnt feel overly confined by how you should feel about it, she said in a phone interview with The Daily Beast.

With unrelenting candor, she confesses to toxic social behavior (a game I play where I scan every room to see if Im the fattest person there), indulging in binges (solo delivery orders where the restaurant packs four sets of plastic utensils), and enduring humiliating remarks from retail workers who brashly insisted she must be postpartum. She talks about aspiring to Amber Valletas clavicles but relating to Nancy Drews plump friend Bess Marvin.

Meltzer not only wades through dieting culture and its grim statistics, but debunks coded language around body image on a broader scale. She writes: I say fat not as a reclamation but as a no-frills description. I hate every euphemism: curvy, plus-size, whatever. On the phone, she expanded on this double-speak: You see it with the bastardizations of self-care used to talk about botox and clean eating no matter what you call it, you're still trying to deal with the way that you look or age. Calling it something else is not helping anyone out with honest discussion about the real issues.

Our culture veers wildly between impossible standards of beauty and seemingly impossible standards of acceptance, to terrible effect to almost everyone

She added: Theres so much pressure to be a strong woman! these days, and to project as really confident. I understand it, but at the same time it feels like a faade, and one that is increasingly not doing anyone any favors.

While Meltzer criticizes the societal pressures to look a certain way, she is skeptical of the body positive movement as an antidote. She writes: our culture veers wildly between impossible standards of beauty and seemingly impossible standards of acceptance, to terrible effect to almost everyone. She continues:I may be my own worst critic, but my critical view is reinforced and also shaped by society. How am I supposed to not hate myself, to rise above when Im so attuned to the cruelty of others?

Meltzer finds it unrealistic to live as though others perceptions have no bearing on how we see ourselves: Loving yourself is a great ideaI wish it for everyonebut I also think that we live in a world where it can be hard to have a body, period, and if youre someone who is fat, youre going to be reminded of that all the time, she stated on the phone.

Its easy to pay a certain amount of lip service to body acceptance because its fashionable right now and shows a certain savviness, but I don't know how far that really goes

She emphasized that its not a personal failure to be influenced by societys messaging, however foolish it may be, when youve always been subjected to it. Meltzer doesn't want to shoulder the guilt for not being able to flout societys norms conformably or authentically.

Body acceptance says that its my fault that I don't feel great about my body because I haven't fully committed to loving it, Meltzer writes, but adds that overweight people are told to change our minds and set ourselves free, and then once we feel a little empowered, we have the old hegemonic handcuffs slapped right back on.

As she put it in conversation: Its easy to pay a certain amount of lip service to body acceptance because its fashionable right now and shows a certain savviness, but I don't know how far that really goes.

An avowed feminist, Meltzer expresses a certain ambivalence about Nidetchon the one hand, she founded a company in which women reclaim their bodies, but she unequivocally encouraged women to conform to aesthetic norms and, as Meltzer writes, keep up with the labor of femininity.

Meltzer also notes that Nidetchs career skyrocketed precisely during the same early 1960s period that Julia Childs and Betty Friedans did. These two cultural icons were celebrated for completely different approaches to embracing womanhood, be it through gustative indulgence or bulldozing the housewife trope.

Meltzers own understanding from reading feminist texts was: Good feminists, in short, do not diet. Nonetheless, she does not fall into this camp herself: For someone raised without religion, dieting has been a source of faith.

That sense of faith can be a perverse one. Meltzers obsessiveness around dieting makes her not only keenly observant but competitive. She mentions how celebrities she has profiled as a journalist (from Busy Phillips to Karlie Kloss to Roxane Gay) or simply encountered (Padma Lakshmi, in the waiting room of a lymphatic massage parlor) have eroded her sense of self and left her feeling deflated.

The modern celebritys mix of worship measpiration while maintaining an Im just like you accessibility promotes untenable standards for body acceptance. Meltzer rarely broadens the spectrum of who else is affected by these feelings of self-consciousness, but its interesting when she mentions otherslike a police officer in her Weight Watchers group who expresses unease about the fit of his bulletproof vest due to his size.

The book concludes on a wavering note of self-forgiveness. Meltzer doesn't tack on false epiphanies but gives herself room to keep clarifying her own needs. Her ultimate wish would be to live as though disembodied altogether, her fantasy to be whatever size it is and for no one to see me as fat; for the social perception of fatness to cease to exist... its less about a hatred of fat people or my body and more about wanting to be able to live in a way where I am noticed for what I choose.

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Marisa Meltzer Wanted to Diet. The Founder of Weight Watchers Didn't Have All the Answers. - The Daily Beast

Kimberley Walsh is a popular singer, actor and television presenter. Recently, fans have noticed her shrinking waistline and she previously revealed a three stone weight loss. What diet and exercise plan did she follow?

Rather than focusing on what she ate, the singer previously explained watching how much she ate helped her tone up.

She has opened up about her love of SlimFast products and credited them for being high in protein and low in calories.

Kimberley told Fit & Well: "The shakes are great when Im working out because theyre high in protein. I always thought Id struggle with a diet plan that only has sweet food.

"SlimFast snacks suit me because there are savoury options. My favourite is the Spicy Thai Noodles, at only 70 calories."

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As well as watching how much she eats, the Girls Aloud star will substitute high carb foods, such as pasta, for healthy spiralized vegetables.

Keeping fit is clearly a big part of her life and Kimberley has been recently staying in shape with home workouts.

In a post shared on Instagram, the mother-of-two said she was following workouts by the Body Coach Joe Wicks.

The caption read: "Shout out to @thebodycoach for working out with us all every morning! This is pretty much how it goes down in our household, slightly chaotic yes but we get it done.

"Its great to have a bit of routine and something to focus on to set us up for the day.

"Especially on those days where I have zero motivation but know I need to find some for the kids."

She has also credited pilates for toning up her famously slim waistline.

In particular, the pop star likes to take part in zero gravity pilates which focuses on low-impact moves to tone the body.

"Ive been doing zero gravity pilates which is a tame version, its hard strength wise, for me thats really good, to feel strong, Ive never been great at cardio," she told The Sun.

Kimberley is also a regular on stage and has starred in a selection of broadway productions.

She is sure to stay fit while taking part in dance rehearsals for shows.

The singer appears to have kept an active lifestyle which has helped her stay in shape.

Since initially losing weight, the singer has managed to stay slim and healthy with a sensible eating and exercise regime.

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Kimberley Walsh weight loss: Singer shed three stone and toned slim waist with this diet - Express

How am I supposed to exercise when the gym is closed, and I am supposed to stay six feet away from people?

Hi this is Eunice from Diet Center.

This is a very frustrating time right now. Exercise is a great release from the stress and worry of COVID-19.

There are many exercises we can do right from home.

Work out videos There are many free videos online of various types of exercises. If youre a beginner, select videos that are easy to follow and low-to-moderate in intensity. Routines that are difficult to follow may cause discouragement, or physical injury. Be aware of workout videos that make unrealistic promises such as Youll have great abs in just three weeks! I went to YouTube, and in the search box typed work out videos. An entire list came up.

Staircase A staircase can be convenient and useful to burn extra calories. Walking upstairs can burn 600 to over 1000 calories per hour. Walking downstairs can help burn over 400 calories per hour. If you have access to a staircase, you can play music as you walk up and down. Try to push from your heel, not your knee, as you walk up and down. To step up calorie burning, try not using the handrail or try skipping every other step. Whenever youre in a building that has more than one floor, take the stairs instead of the elevator or escalator. Remember not to push yourself too far. If you feel dizzy or not well, stop.

Jump rope About five minutes of jumping rope can burn as many calories as jogging a mile! Jumping rope not only helps burn calories but can tone and shape your leg muscles.

A jump rope is an inexpensive, convenient piece of equipment. You can jump while you watch TV, enjoy a view outside a window, or while waiting for food to finish cooking. If you jump rope, jump at a pace that is comfortable for you. You dont want to overdo it and risk injury. Begin slowly and increase your speed or duration gradually. Its best to consult a physician before beginning any exercise routine.

Its much easier to participate in activities we enjoy. Select exercise activities that are both fun and convenient. Try to be active outdoors on nice, sunny days. You can take a hike, bicycle or play with children. Play uplifting music while you stretch, do aerobics, or walk on the treadmill. Get involved in activities that interest you. For example, maybe you have always wanted to learn how to roller blade, take dance lessons, or learn martial arts (on YouTube for now).

Your exercise activities dont have to involve a gym or be a sport.

Thank you for reading Diet Centers tip of the week. If you are struggling with weight loss, call me at 928-753-5066.

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Diet Tip of the Week: How to live without the gym in Kingman - Kdminer

On the occasion of International Day for Maternal Health and Rights, celebrated on April 11 every year, Dr Nandita Palshetkar (President, Federation of Obstetric and Gynaecological Societies of India) speaks to Charupadma Pati on how pregnant women can ensure a healthy diet and cope with the stress and strains of the lockdown due to the COVID-19 pandemic.

We are marking National Safe Motherhood Day under a nationwide lockdown. What would be your most important tip for pregnant women under these circumstances?

I believe there are five essential things that pregnant women should take care of. The first and the most important thing is stay at home, if your job permits you. If in case they are in essential services, it is important to maintain hand, face and respiratory hygiene, and ensure social distancing.

Hand hygiene requires washing your hands regularly for about 20 seconds with soap and water. Face hygiene is very important. It is essential not to touch your face in this vulnerable time. Thirdis respiratory hygiene, like coughing into your elbow or your sleeve. In case you cough into a tissue, you must dispose it hygienically. Four, observing social distancing is very important, in order to ensure that the virus does not spread further.

Nutrition is a key factor for both expectant women and their babies. However, given the lockdown, many particularly in the rural areas-- may not have access to vitamin supplements and other medicines. What can they do to ensure proper nutrition and immunity?

Considering the diet of a pregnant woman, I believe there are five essential items that should be on their plates. Take for instance fruits and vegetables. Whichever fruits and vegetables theylike to eat, should be taken on an everyday basis. General food items such as chapatti, roti and rice should also be there compulsorily in the diet. Milk and milk products, such as curd, cheese and butter also form an important part of the pregnancy diet. Food items that are rich in protein such as chicken, pulses, chicken, eggs and fish are highly recommended for pregnant women.

Apart from these, items which are easily available and also healthy should be consumed. Women usually prefer to have nuts, such as almonds and peanuts in the house. Fruits such as apples and bananas are easy to get. Coming to vegetables, cauliflowers, brinjals, tomatoes and onions are very good for health. Nachni, (or ragi) which is widely available in Maharashtra, is also highly recommended as it is a good source of iron.

In rural areas, dal-chawal is easily available. They grow vegetables in their villages locally, so they definitely have access to them. They have cows in their farms, through which they procure milk. They can prepare curd for themselves, which is essential for health.

What kind a diet would you recommend for expectant women based on easily available ingredients?

Women who are expecting should take a glass of milk in the morning. Fruits such as apple can be consumed for breakfast, with some dry fruits if possible. Food items such as poha and upma, in which a lot of vegetables like carrots and peas are included are also healthy options for breakfast. Another wholesome option is whole-wheat toast or parathas.

Dry fruits, and fruits are present in everyones homes. Everyone keeps a stock of these items along with vegetables. Expectant mothers can also consume dry fruits around noon. Soups are also an healthy option, be it tomato soup, carrot soup, or mixed vegetable soup. Non vegetarians can have chicken soup.

Now coming to lunch, roti with dal, vegetables and a bowl of curd is a good option. Or try stuffed parathas (gobi or mooli) with vegetables and curd.

The hormonal changes during pregnancy also tend to cause mood swings and other issues, which can be heightened during stressful times like these. How does one deal with it?

During pregnancy, it is really important that the people around a pregnant woman should keep her happy. Pregnant women also themselves must realise that they have hormones which go haywire at that particular period, and stay away from confrontational situations, which may trigger anger or resentment. Families must refrain from saying anything which could upset women who are expecting,and avoid situations that might upset them. Second, psychotherapy is also available online over the telephone. The same can be done for the pregnant women as well, if they seek help or counselling to deal with their issues. Telemedicine can also be a good way of dealing with such mental distress and other such issues.

Are pregnant women more susceptible to viral infections due to lower immunity levels?

It is known that pregnancy lowers the immunity. So yes, there is quite a possibility that women who are expecting may be susceptible to other viral infections, so why not COVID-19 then? You have to be careful when you are pregnant because of the high susceptibility to several viruses, which is caused due to immuno- suppression associated with pregnancy.

What happens if an expectant mother is diagnosed with COVID-19 symptoms?

In our country at the moment, if a person tests positive of COVID, he or she must notify the authorities and be admitted in isolation facility. COVID in pregnancy is a notifiable disease. It is important that the patient get admitted in a COVID hospital till she recovers. Usually the disease is mild, and there is nothing much to worry as the patient can come back after 15-20 days. So far there has been a study which reveals that around 87 pregnant who contracted the coronavirus were very mild and moderate cases. The mother is the priority when it comes to treatment. There aredrugs available to treat severe infections, which cause breathing difficulties. Drugs used to treat malaria patients can be administered to pregnant women as well.

Usually when the mother is affected, the child also tends to get affected through the placenta. However, so far the studies have shown the COVID does not affect the child when it is in the uterus. But after the delivery, there is a high possibility the baby may be affected through contact, so all necessary precautions must be taken.

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Maternal Health Day: A Lockdown Diet And Tips To Avoid Stress - Outlook India

Immunity boosters: Add these 5 Indian superfoods to your diet to keep risk of viral infection at bay | Photo credits: Pixabay 

New Delhi: Declaring the coronavirus spread as a pandemic has prompted people to rush onto online searches for ways to prevent the virus attack. Besides external protection methods like washing hands, wearing masks and maintaining social distancing, we need to look at ways to internally boost our natural immunity and fight off the deadly virus.Dr. Meenakshi Sauhta, Director - Obstetrics and Gynecology, Cloudnine Group of Hospitals, Gurgaon shares 5 Indian superfoods that are great for your immunity and should be a part of your daily diet.

The Indian Kitchen is full of ingredients that our parents naturally used in daily lives in order to be healthy and disease-free. But with the millennials and their junk food habits, we seem to have forgotten the basics. Food plays a key role in boosting your immunity and thats why it is suggested to avoid consumption of processed foods and raw foods including raw meat, raw egg, raw vegetables in order to safeguard the immunity.

Below mentioned are a few basic food ingredients that are suggested to be consumed regularly to boost immunity.

For full coverage on Coronavirus pandemic, click here.Join the Times Group initiative #MaskIndia.Share a picture with your home-made mask on your social handles using #MaskIndia. The best picture will be featured in TOI and on maskindia.com

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Immunity boosters: Add these 5 Indian superfoods to your diet to keep risk of viral infection at bay - Times Now

One of the most recent rule changes for the garden state is that everyone must be wearing a cloth mask or scarf over their face whenever entering an essential business to help curtail the spread of the coronavirus.

BUT....if you are not wearing your mask properly, it kind of renders this new rule useless.

Now yes, wearing a mask all the time is going to take some getting used to but the less you touch it, the better.

According to NYTimes.com, Wearing a mask takes some getting used to, for sure, said Dr. Scott Segal, chairman of anesthesiology at Wake Forest Baptist Health. You are probably wearing it exactly right if its a little stuffy.

Here are some very important DO'S and DON'TS to remember every single time you put on your mask:

DON'T: Wear the mask below your nose.

DON'T: Leave your chin exposed

DON'T: Wear your mask loosely with gaps on the sides

DON'T: Wear your mask so it just covers the tip of your nose

DON'T: Push your mask under your chin to rest on your neck

DON'T: Make a habit of touching the front of your mask, even when taking it off

DON'T: Take off your mask until you are safely inside your home

DO: Wear your mask so it completely covers your nose

DO: Wear your mask so your chin is completely covered

DO: Wear your mask tight so it fits snug around your face.

DO: Use the ties or loops to remove your mask when you take it off

Also keep in mind that a mask alone is not going to protect you from the coronavirus.

You MUST still practice social distancing, self-quarantining when you think it is necessary and continue to incessantly wash your hands.

I hope these tips helped. If you are wearing an uncomfortable mask, it might as well be put on correctly so you are not uncomfortable for no reason.

Thank you to NYTimes.com for putting together this awesome guide. I am sure A LOT of people needed to read this before going back out in public.

Stay safe and stay healthy.

And remember, ALWAYS WEAR A MASK!

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Experts Say U May Not Be Wearing Your Mask Correctly; Here's How - 943thepoint.com

The COVID-19 pounds of weight gain memes popped up pretty much the second we started social distancing and staying home. And while its always infuriating when people make jokes about weight gain, the Quarantine 15 posts and advice articles are especially gross.

Theres already enough stress right now: Unemployment is skyrocketing, hospitals are on overflow (or preparing for the possibility), many people are struggling to meet basic needs, and no one really knows when or how this will all end.

The fear of added pounds during this time is a reflection of the diet culture we live in. Were terrified of weight gain even in the midst of an unprecedented global pandemic because were constantly flooded with messages that gaining weight or living in a larger body is very, very bad. Were collectively obsessed with diets, products and intense workout routines that feature before and after photos.

In a time of such anxiety and uncertainty, of course we cling to these weight-centric obsessions theyre familiar, which right now makes them feel almost comforting.

Still, this incessant, communal fear of weight gain really sucks. Its especially harmful for anyone with a history of an eating disorder or similar mental health issues, but its stressful for pretty much everybody. (And, again, there are too many actually legitimate things to be stressed about right now.)

Unfortunately, the weight gain jokes arent going away anytime soon. In the meantime, heres what you can do to tune them out and reframe your own perspective on weight, food and exercise during the pandemic.

Recognize your weight gain fears come from messages youve internalized, and those messages arent necessarily true.

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Youre not wrong for worrying about [weight gain], because we live in diet culture, said Brenna OMalley, a registered dietitian and creator of The Wellful.

Right now, diet culture is sending direct messages like Quarantine 15 memes and tips for not gaining weight during quarantine. But there are also subtler messages everywhere the absence of larger bodies in the media, or comments like, Are you sure you want to eat that? when youre going for a slice of office birthday cake.

The first step in ignoring messages like this is recognizing that weight gain, or living in a larger body, isnt inherently unhealthy.

Health encompasses a whole variety of factors, its multifactorial, said Ayana Habetmariam, a social worker, registered dietitian and founder of Truly Real Nutrition.

Social determinants (race, socioeconomic status, gender, stress, perceived stigma), genetics and other lifestyle factors also play a huge role in your overall health. Plus, the link between weight and health is complicated. A 2019 study looked at data from 100,000 Danish adults collected in various cohorts over 40 years, and found that people in the overweight category actually had the lowest mortality risk of all BMI categories.

Knowing this wont instantly change the way you feel about weight gain, nor will it change the way our culture talks about it. But mentally calling out fatphobic thoughts and comments as they come up is a good place to start, OMalley said.

Remember the idea that everyone is going to gain weight during this pandemic is B.S.

Underneath the memes is the unspoken assumption that the pandemic will automatically lead to weight gain for everyone, which just isnt logical.

Thats a really sweeping generalization, OMalley said. I dont think we can make that assumption.

In fact, if youre worried that a disruption to your routine will automatically lead to weight gain, it might be that your routine is too strict to begin with.

Do you assume that not having control over your eating schedule or workout schedule means that you will gain weight? Get curious about where that thought is coming from, OMalley said. So many of us think we constantly need to be calculating our food intake and logging a certain number of workouts.

Were hyper aware of what were doing around movement and eating, so we worry that well gain weight as soon as we loosen the reins.

Such a regimented approach to eating and exercising isnt generally sustainable long-term. In a 2011 review of the existing evidence about weight and weight loss, the authors found that almost no one was able to sustain significant weight loss for more than five years, and that dieting and other weight control behaviors usually just led to weight cycling. Essentially, you lose weight when you start a new routine, inevitably gain it back, then find another routine that starts the cycle all over again.

If youve fallen off the bandwagon of your eating or exercise plan during this pandemic, understand that it likely would have happened anyway if it was too strict, quarantine or not.

Know that emotional eating is kind of to be expected.

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OMalley also pointed out that of course your eating habits are a little different these days.

A lot of things have changed recently. Peoples access to food has changed, their schedules have changed, their routines have changed, and weve had really stressful events happening, she said.

The food in your house is likely different than normal, too. The idea that were eating differently in a different pattern, different foods than before makes a lot of sense when we frame it as: When things change, things change, she said.

In the first week or so of quarantine, you may have gravitated toward comforting foods like pizza and ice cream. We tend to equate comfort foods with foods that are rich, savory, creamy, sweet and generally more energy-dense, Habetmariam said.

And thats often true these foods taste good, and can trigger a dopamine response in our brain that also makes us feel good. But its also the sentimental value of a food that makes it comforting: the nostalgia, the sense of security, the happiness, or the love that the memory of it provides, Habetmariam added.

Eating these foods, and calling up these positive emotions, can actually be a helpful way to cope with anxiety and everything else going on.

Of course, food shouldnt be your only coping mechanism. Sleep, movement, social connection (even if its virtual), and therapy are all things you can lean into for comfort and a sense of normalcy right now.

Try intuitive eating, which can help you feel less out of control around food.

When someone first lets go of food rules and starts eating more intuitively, theres often an initial period where they go overboard on foods that had previously been off-limits, Habtemariam explained.

But soon, these foods lose their intense appeal and the person settles into a pretty normal eating routine. The same thing will likely happen with your eating patterns during quarantine.

If people are paying attention to how they feel and just allowing themselves to eat what they want, I do think the emotional eating will eventually taper off, Habtemariam said.

OMalley also pointed out that bingeing is often a response to restriction. If you allow yourself to guiltlessly eat what you want, when you want, youll likely feel more in control around food and be able to stop eating when youre full. On the other hand, obsessing about weight gain and setting rules around what you eat can perpetuate that out-of-control feeling.

Focus on regular movement, not intense exercise.

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You might also be freaking out that not having access to the gym will lead to weight gain or a total loss of any progress youve made with fitness. Again, that isnt really true.

Theres a lot of research that shows doing bodyweight exercise or some high-intensity interval training can be enough for getting health benefits and maintaining aerobic capacity. said Pete McCall, an exercise physiologist and host of the All About Fitness podcast. I wouldnt tell anyone to train for the New York Marathon by doing eight minutes of in-home bodyweight exercise. But can you maintain your fitness level that way? Yes.

Thats not to say you need to be doing structured exercise right now. Many of us are too overwhelmed to even consider it. If thats the case, look at this as a recovery period.

In my opinion, a lot of people who go to the gym six to seven times a week are chronically overtrained, McCall said. If nothing else, this is a chance for that nagging knee injury to get better, for that shoulder thing to finally heal.

Instead of focusing on structured workouts, aim to get in some regular movement, which can totally include walking or yard work.

Any kind of exercise really does help reduce the overall stress that were feeling, McCall said.

Stress can raise our levels of cortisol, a hormone that affects blood pressure, blood sugar, and metabolism; movement helps keep these things in balance. And sure, after two weeks of being relatively inactive youll start to lose some fitness, McCall explained. But, so what? Unless youre training to be on a podium somewhere, it really isnt a big deal.

For people who are relatively fit, it should only take around two to six weeks to get that fitness back when this is over, McCall said.

And if youre still freaking out about weight gain, know this: A 2016 review of the evidence found that exercise doesnt have as much impact on weight as most people think, and that recreational activity (like sports or walks) was actually better for mood boosting and weight maintenance than intense exercise.

Bottom line: Know that worrying about weight gain isnt doing you any favors.

To be blunt, the biggest threat to our health right now doesnt have to do with weight or food, OMalley said.

The goal right now is to stay home, and to take care of your mental health by dealing with anxiety the best you can. Youre not wrong to worry about weight gain, because thats the culture we live in but putting it in perspective and giving yourself some grace can really help quell the fear.

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Stop Obsessing Over Quarantine Weight Gain And Cut Yourself Some Slack - HuffPost