Category Archives: Lose Weight Fast

Dear Dietitian,

Can you settle a bet between my sister and me? She says apple cider vinegar has many health benefits and that it even can help with weight loss. I say that's bologna. What do you say?

Jenny

Dear Jenny,

If you check out apple cider vinegar (ACV) on the internet, you will find uses for it from weight loss to blood sugar management to cancer treatment. How is one to know what to believe?

Apple cider vinegar, or just cider vinegar, is made from apples and water that have fermented over time, producing alcohol. Then a bacterium known as Acetobacter converts the alcohol to acetic acid, and the concoction becomes vinegar. Some claim that ACV is rich in micronutrients and antioxidants. The truth is it contains mostly water, about 4% acetic acid, and small amounts of potassium and carbohydrate.

Cider vinegar has a long and rich history. It is said that Hippocrates, the Father of Medicine, prescribed it along with honey to alleviate a cough. It was also used as a disinfectant to clean wounds. The acetic acid would eliminate bacteria, which would help prevent infections.

Vinegar was also used to make posca, a drink common in ancient Greece and Rome. Posca was made from wine vinegar, diluted with water, and flavored with herbs. It was consumed by soldiers, the lower economic classes, and slaves. The acid in the vinegar destroyed germs in otherwise unclean water.

Vinegar is still used today as an inexpensive cleaning agent. It cleans windows and floors and can even help remove the unpleasant odor of pet urine in carpet by neutralizing uric acid. Of course, ACV is used in salad dressings and other recipes.

As far as ACV health studies, there are few and they are small. A randomized, controlled trial of 39 participants studied its effect on weight loss. All the volunteers were put on a calorie-restricted diet for twelve weeks. One group was given 30 mL/day of ACV, while the other group was given placebo. The ACV group lost more weight and had reduced levels of triglycerides and total cholesterol compared to the control group (1). This study is greatly limited by its small size. It is too small to draw any real scientific conclusion. If the study contained 100 people in the control group and 100 in the ACV group, it might attract attention.

In another small study of 29 people, ACV was found to improve post-meal blood sugar levels in those who were insulin resistant or had type 2 diabetes. It was proposed that vinegar prevented the breakdown and absorption of some starches, thereby decreasing blood sugar (2). The same limitation of small study size applies here.

A misconception exists that the acid in vinegar can treat or prevent cancer. Although a study found that tumor cells died when treated with cider vinegar, these tests were done in a laboratory and have no indication of its use in the human body. The same goes for the theory that cancer grows more quickly in an acidic environment. These tests were performed on cancer cells in a lab. The human body has a built-in mechanism that constantly regulates pH balance, and it is not affected by what we eat or drink.

As with just about anything, ACV has potential harmful effects. Full-strength ACV can cause erosion of tooth enamel, which may lead to decay. It can also cause mouth sores and trigger gastric reflux. Proponents recommend diluting ACV with water before drinking it.

In summary, apple cider vinegar has versatile uses as a cleaning agent and food ingredient. However, there is no significant clinical evidence to support any health claims of ACV, and its use is not recommended in medical guidelines of any major public health organization (3).

That should settle the bet.

Until next time, be healthy!

Dear Dietitian

Leanne McCrate, RDN, LD, CNSC, aka Dear Dietitian, is an award-winning dietitian based in Missouri. Her mission is to educate consumers on sound, scientifically-based nutrition. Do you have a nutrition question? Email her today at deardietitian411@gmail.com. Dear Dietitian does not endorse any products, health programs, or diet plans.

More here:
Dear Dietitian What's the real story with apple cider vinegar? - Kiowa County Press

The start of phase 0 of coronavirus deconfusion has filled runners and walkers the Spanish streets. And the experts agree: there is a lot of new runner who has dusted off the tracksuit after many years in the closet. And, especially after several months of inactivity, the known obstacles appear: shoelaces.Experts say that good stretching and an adequate rhythm of exercise is the best way to avoid small breaks (thats really the stiffness).

But, once they appear, there are home remedies to fight its. And food is of paramount importance, also to lose weight, since exercising is the main help for it. There is a common fruit, in fact, in which experts place special emphasis, according to the specialized publication Mens Health, and it is none other than pineapple, which is one of the sweetest fruits there is. The Studies carried out say that its carbohydrates help to recover quickly after an effort, therefore it is recommended to consume it just after exercise.io.

The key is glycogen that recovers, that has been previously spent in physical effort. On the other hand, pineapple contains bromelain, which is an oak that helps repair damaged muscle fibers and causes stiffness. The shoelaces, as a quick explanation, sWith micro-breaks that appear in the body due to the accumulation of lactic acid and leave in about 48 hours.

Anyway, the best formula to avoid them is not to leave mother. The best treatment is prevention: stretch well and exercise in a very slow progression. We cannot start the exercise strong, but we must keep a rhythm that is adequate to our possibilities, explains Miguel del Valle (Villaviciosa, 1955), specialist in Sports Medicine and Professor at the University of Oviedo. In addition to stiffness, blisters can also appear, not being used to sneakers and sports shoes after so much time locked up. The best thing against stiffness, once they arise, is good rehydration. Many people also use anti-inflammatories or pain relievers.

The best thing is to detoxify the body with good rehydrationexplains Del Valle, who stresses that after training it is necessary to apply a cooling. The expert refers to the fact that it is not advisable to stop suddenly, but rather that you should opt for some stretches at the end (in addition to the initial ones). Once cold, cryotherapy (using the cold) is also recommended. Experts also recommend that newbies in running wear good shoes, wear white clothing and lots of stretching. In this link you can see various premises to follow.

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Continued here:
Weight Loss Tricks: The fruit you should eat daily to remove stiffness and lose weight effortlessly - Explica

Are you overeating during the lockdown? Here are 5 tips to eat in control, without starving yourself  |  Photo Credit: iStock Images

New Delhi: The coronavirus pandemic led to a nation-wide lockdown that began on the 25th of March, 2020. The lockdown has been further extended twice to curb the spread of the novel coronavirus infection. A lot of people are worried about weight gain, overeating, reduced physical activity, and the repercussions this will have on their overall health. Many of us have the tendency to stress eat, or just east because we are bored.

If you think you are overeating during the lockdown, here are 5 tips that will help you control your diet and portions. Eating a healthy, balanced diet is important, and it is also important to not starve yourself, even if you need to lose weight. These tips will help you control how much you eat, while ensuring your body receives all daily nutritional requirements.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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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Are you overeating during the lockdown? Here are 5 tips to eat in control, without starving yourself - Times Now

For some reason, its just hard to remember to drink enough water throughout the day. And while we all know the importance of guzzling H2O, especially as the temperatures rise, its even more crucial for runners to hydrate properly when youre trying to log long runs in the heat.

And when it comes to your water intake, there are plenty of questions. So we tapped Heather Milton, M.S., RCEP, C.S.C.S., an exercise physiologist and clinical specialist at NYU Langones Sports Performance Center and Katie Kissane, R.D., C.S.S.D., at UCHealth in northern Colorado to break down everything you need to know about hydration.

In general, about 60 to 80 ounces of water is adequate for most people in a day. One way to calculate how much you should be drinking is to halve your body weight, and drink that number in ounces. However, this isnt perfect, as it may be too much for someone who is overweight and not enough for someone who is underweight, Kissane explains.

Kissane suggests starting your day with about 16 to 20 ounces in the morning after waking up to rehydrate after a night of sleep, and then continue to drink all day to prevent the onset of dehydration. If that seems excessive, its important to remember that once you start to feel thirsty, thats an indication that you are already dehydrated.

I also do not recommend drinking excessive amounts in the evening as this may cause the athlete to wake up to pee several times at night, Kissane says.

Also, everyones kidney function is different, so spacing fluids out throughout the day helps to maintain healthy kidney function, Milton says. One way to help facilitate this would be filling a water bottle that holds roughly 20 ounces and drinking half of that each hour.

You also have to consider how much fluid is consumed in other beverages like teas and coffee. (Yes, they are diuretics, but so is water.) Fresh foods also have higher water content than dried or processed items, and all count toward your daily intake. An individual who eats all fresh foods with tons of vegetables at meals may need less water than someone who eats microwave dinners for meals, Milton says.

Nope, light yellow is appropriate. Clear is an indication of possibly too much water intake, Milton says.

One thing to keep in mind medications and some foods can change the color of urine, so if you are on antimalarials, antibiotics, or a number of other medications, these simple color rules may not apply.

Should runners drink more than the recommended amount?

Yes, athletes do need to consume more than the recommended amount on training days. They can start with the 60- to 80-ounce recommendation and add fluids according to how long they are training. Each athletes needs are different, and it can be difficult to determine exactly how much more water to drink, because things like altitude, heat, and humidity can affect how much fluid is lost through sweat, Kissane says.

One way to see how much additional water you need is by determining your sweat rate. To do that, weigh yourself before and after a one-hour workout, and drink 16 to 20 ounces per pound that is lost.

[Weighing yourself] may not be feasible, so I always encourage an athlete to consume fluids throughout the day and monitor their urine, Kissane says. If urine is clear or slightly yellow, thats a sign that youre hydrated. If it is dark yellow, you need to drink!

Ideally, youve already been hydrating throughout the day, so having about 16 to 20 ounces in the hour prior to exercise should be goodbut dont chug water immediately before heading out the door for a run, because it might make you feel full, Kissane says.

Adds Milton: Try not to drink so much water before exercise that the stomach is distended.

[Smash your goals with a Runners World Training Plan, designed for any speed and any distance.]

A general rule of thumb is to drink about four to eight ounces every 15 minutes of exercise, but again, that varies depending on the individual, and the type and intensity of exercise, says Milton.

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When youre running outside, especially in the heat, dehydration can make it more likely that someone would succumb to heat stroke. Dehydration also can cause painful muscle cramping, which can impact athletic performance. If an athlete is dehydrated, and they drink excessive amounts of water without replacing electrolytes, they can cause a dilution of electrolytes in the body, which can lead to a dangerous condition called hyponatremia (low sodium levels in the blood), Kissane explains.

Someone is doing moderate to intense exercise in hot and/or humid environments for an hour or longer should consider having an electrolyte drink before or during exercise and possibly afterward, Kissane says. This does not have to be a sugary beverage, but could be a tablet or unsweetened electrolyte powder they add to water.

Another option is to consume something salty, such as pretzels, before the workout and have a food rich in both potassium and sodium such as a fruit smoothie with fruit and yogurt.

If your urine is straw- or lemonade-colored [pale yellow], you are usually good. You can also tell by the frequency of urination. If you are [using the bathroom] every few hours, that is a good sign, Milton says.

Another way it to check your skin. If you pinch your arm and the skin snaps back quickly, it is a sign of better hydration, Milton adds.

More:
Drinking Water Benefits | How to Hydrate | Hydration When Running - runnersworld.com

Is it time to eat yet?

By now you've probably heard ofintermittent fasting, arguably the hottest health trend of the last couple years. It's been heralded as not only a foolproof weight-loss method, but also a potential cure for things like high cholesterol, high blood pressure, poor sleep, insulin resistance, even cancer and Alzheimer's disease. Arecent study in The New England Journal of Medicinelinks fasting to "increased stress resistance, increased longevity and a decreased incidence of diseases, including cancer and obesity."

Want to learn more? And maybe try it yourself? Here's everything you need to know about intermittent fasting (which I'll also refer to as "IF"), including some of my own experiences with it.

Editors' note: You should always consult with a doctor before making changes to your diet or eating behaviors.

Most of us eat throughout the day, starting with breakfast when we wake up and perhaps ending with a dessert or snack after dinner. If you have breakfast at 7 a.m. and a final snack at 8 p.m., you're consuming food for 13 hours; that's your current "eating window." The idea behind IF is simply to shorten that window -- not necessarily to eat less (though of course that's part of it), but to eat less often.

For example, most experts agree that you can start to experience IF benefits with an eight-hour eating window, meaning a 16-hour fast. So you could have lunch at noon and still have your 8 p.m. snack (well, ideally 7:45 p.m, so you're actually done at 8). That's it. If you can stick to that, it may be enough to produce results.

But, wait: Isn't that just skipping breakfast? And haven't we heard for years that skipping breakfast actually leads to weight gain? Yes and yes. However, IF requires a "clean" fast to be effective (more on that below), and once you get accustomed to it, your appetite should correct so that you no longer overeat once your window opens.

Here's what I love about this: It costs nothing. It requires nothing: You don't have to buy books or gear or supplements or meals. You just adapt yourself to a slightly different way of eating (or "WOE") and that's it. The simplicity -- and affordability -- of IF is what drew me to it.

Read more: How to do intermittent fasting safely

No food is "off limits" with IF, you can eat whatever you want during your window.

Gin Stephens is the author of Delay, Don't Deny: Living an Intermittent Fasting Lifestyle. Those first three words of the book are the key to what makes this WOE worthwhile: You're not denying yourself anything, you're merely delaying it. You don't have to give up, say, pizza because of the carbs or ice cream because of the sugar. You just have to wait until your window opens; then you can eat what you want to eat. No, not the entire pizza or a whole pint of ice cream; you still have to be reasonable. But there are no exclusions. And that's incredibly liberating.

Think about nearly every other diet in history: Atkins, South Beach, paleo, keto. They all require you to either cut out certain things entirely (fat, carbs, sugar) or eat an excess of something else (protein, cabbage soup). The reason these diets typically fail is they're not sustainable.

Stephens is fond of this saying: "'Diets are easy in contemplation and hard in execution. Fasting is hard in contemplation but easy in execution.' I absolutely love that quote, because it's so true," she says. "We've all started a new diet and we're all in. Then, as the days go by, the diet gets harder and harder to stick to. Intermittent fasting is the exact opposite. Instead of getting harder and harder, it gets easier and easier."

Lost amid the talk of IF's various health benefits is a very real secondary perk: saving money. When you cut your diet down to one or two meals per day, your food costs drop accordingly. It's impossible to say exactly how much you stand to save, because it depends on how often you dine out, what you buy at the grocery store and so on.

But even if your total food expenses drop by just 25%, that's ahugedifference. Suppose you typically spend, say, $100 per week on food. If you subtract the cost of seven meals per week, that might realistically lower your expense to $70. Over the course of one month, you'd save $120. Over one year, $1,440.

That's a vacation. A down payment on a new car. And there's a bigger-picture benefit as well: You're lowering your impact on the planet. Imagine if entire populations switched to two meals a day from three. We could get by on fewer crops and animals, which in turn would reduce overall water consumption. Maybe that's a bit of pie-in-the-sky thinking, but there's truth to it.

I mention all this because after I started IF, I noticed I was spending less on food. And then I started thinking about the external benefits of less food consumption, and that made me feel even better about it. Eat less, help the planet. Win-win!

More recently, I realized it also means fewer trips to the grocery store and carry-out restaurants, meaning less chance of exposure to the coronavirus.

You might have to give up late-night snacking with IF.

There are two schools of thought with regard to how to structure your fasts. The first is fairly different from what's described above; it's commonly known as 5:2, meaning you eat normally for five days of the week and fast for two. That may work for some, but two days of virtual starvation doesn't sound very appealing.

I prefer the daily method: Fast for at least 16 hours per day. The aforementioned New England Journal of Medicine study was based on an 18:6 structure: 18-hour fast, six-hour window.

"16:8 is a great place to start," Stephens says, "but it may not be a weight-loss window for many people. That's because fat-burning ramps up between hours 18 and 24 of the fast. 19:5 was a great weight-loss sweet spot for me, and I lost at about a pound per week when doing it. With 19:5, you fast for 19 hours a day and have an eating window of five hours. Your sweet spot may be different from mine, of course. Maybe it will be 18:6 or 20:4." Experimentation is key, she adds.

Before you embark on this journey, I recommend reading CNET writer Caroline Roberts' guide to doing intermittent fasting safely.

If your eating window doesn't include breakfast, you can still drink coffee as long as it's black and unsweetened.

The most important part of the equation is not the length of the window; it's the fast itself, which much be entirely "clean," according to Stephens. That means water, coffee and tea only, with absolutely no added fat, artificial sweeteners or the like. No bone broth, no water with lemon, no flavored teas. No gum, no mints, nothing with calories, period. The goal is to deprive your body of anything that triggers insulin production, because an insulin-deprived body turns to fat stores for energy.

One of the toughest hurdles for many people is giving up cream and sugar in their coffee. I was always a sugar man; when I made the switch to black coffee, it sucked for maybe a week or so. Now I'm a convert; I actually like it better. My advice to you: Suck it up and get used to drinking it black.

Stephens can't stress enough the importance of following the clean-fast rule. "For anyone who has ever tried IF in the past but was not fasting clean, now you know why it was so hard for you. The clean fast is so much easier, I promise."

Stephens has a new book -- Fast, Feast, Repeat: The Comprehensive Guide to Delay, Don't Deny Intermittent Fasting -- coming this June, with "a deeper dive into the science" than her first book. In the meantime, she recommends two other titles: The Obesity Code, by Dr. Jason Fung, and AC: The Power of Appetite Correction, by Dr. Bert Herring.

There's also a Facebook group -- Delay, Don't Deny: Intermittent Fasting Support -- that's an offshoot of Stephens' first book. It boasts a whopping 250,000 members who ask and answer questions and share stories and encouragement. You'll also find a lot of before-and-after photos that illustrate exactly how effective IF has been for some.

But not for all. You'll also see posts along these lines: "I fasted clean for two months, ate one meal a day, and didn't lose a single pound." Others will note that it took them six months before the scale started to budge. "It takes time," Stephens says. "We didn't become overweight and unhealthy overnight, and it takes time to reverse these health conditions. Once your body has begun healing, fat loss is more likely." How long that actually takes depends on a variety of factors, including age, sex, starting weight and so on.

I started IF in August 2018. At the time I weighed around 181, which is acceptable for a 6-foot male. But I'd been 175 for years, and suddenly it seemed I couldn't control my eating. I didn't like where my belly was headed.

After about two months, during which my fasting windows varied (but averaged around 17:7), I'd lost 10 pounds. Needless to say, I was pleased with that result and became pretty evangelical about IF. My excitement stemmed from not only the weight loss, but also the total lack of hardship. This didn't feel like a diet; it felt like a smart way to live.

In fact, I discovered that I really liked having a window. When I was feeling a little hungry in the late morning? Just wait a bit longer, I told myself, your window opens soon. Then I'd busy myself with something and forget about it. And if I wanted a snack after 7 p.m.? Too bad, window's closed for the day -- but you can have it tomorrow.

I stuck with it for about 10 months, though I'll admit I got frustrated at times. For one thing, I'd been hoping to lose another 5-10 pounds, and assuming they'd come off as easily as the first 10, but the scale held firm at 171.

Meanwhile, there were times when it was much harder to manage my window, like during family vacations, when we'd all eat later than usual and breakfast was a part of the experience. Then came the holidays and various parties and family gatherings, which also presented window-related challenges. With a little planning it's possible to adjust to these things, but ultimately I just got lazy about it -- probably because I'd lost the weight I'd initially wanted to lose.

Over the summer I decided to pump the brakes. But six months later, the scale was once again showing 180. (Actually, 182 this time.) So in January, 2020, I went back to IF, and once again I'm really liking the simple discipline. I now do 18 hours on average; when I get to around 16 hours and start to feel a little tired or hungry, I hop on the elliptical or go for a run. By the time I'm done and showered and have made myself lunch, it's no trouble hitting 18 hours. Sometimes I stretch to 19 or even 20.

Result: After four months (almost to the day), the scale shows 171. (One piece of advice, though: Stay off the scale. Weigh yourself once a month, tops. Otherwise that thing will drive you nuts, because weight fluctuates like crazy.) In the interim, I've eaten an almost embarrassing amount of food while my window was open. I don't have a sugar monkey on my back; I have a sugar gorilla. Nevertheless: I'm thinner. And I'm going to see if I can hit 165. This lifestyle -- not diet, mind you -- is a piece of cake. Speaking of which, think I'll go have one of those.

Whether you're fed up with diets or just want to improve your overall health, intermittent fasting is absolutely worth a try. It costs nothing to do and can actually save you money. Maybe even help the planet and keep you further from germs.

Your thoughts?

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The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Read more:
Intermittent fasting: How it can help you lose weight and even save money - CNET

I teach them that it's a plant that can be medicine, but it's for adults," says Weed Mama's Shannon Chiarenza

Before rushing to the hospital following a heart attack scare, Andrea Meharg had tried it all.

She gave prescription medications a shot, went into therapy, practised yoga and meditation. Nothing seemed to shake off the depression she had been struggling with as an elementary school teacher. I was in a really dark place, unable to get out of bed, not being a mom to my kids, says Meharg.

The stress and anxiety finally caught up to her. In 2016, Meharg was briefly admitted to the hospital in London, Ont. with what she presumed to be a heart attack, but turned out to be an anxiety attack. By then she was nearly 100 pounds overweight.

By the time I was put off work on leave, I was close to my heaviest, says Meharg. The following Christmas, her mom gave her a bag of weed. [She] said, I think this might help.

My mom gave (her) a bag of weed and said, I think this might help, says Andrea Meharg.Photo provided

Months went by before she and her husband tried it. I consumed cannabis as a teenager, but I got away from it in my early 20s and didnt touch it again until I was 38, she says. We had to watch YouTube videos on how to roll a joint! He uses it for his moods, and to manage back pain and migraines.

Cannabis came in handy as she went on a lifestyle journey too. I decided to go through with weight loss surgery. I lost about 30 pounds before surgery and another 60 after, using cannabis the whole time. Now Im able to successfully manage my weight and cannabis is a key tool in my toolbox, she says.

As cannabis helped with multiple facets in her life, including being a good parent to her two kids, Meharg transitioned from her role as an elementary school teacher to becoming a cannabis coach where she helps people figure out how best to use cannabis through her online platform, Reveal Cannabis.

I heard from people who said they wanted to try cannabis but didnt know how. Now Im on a mission to ensure that you can start using this amazing plant to reach your best health without all the trial and error, she writes.

Like a glass of wine at the end of a long day, B.C.-based Shannon Chiarenza has been using cannabis to relax.

Parents need some way to unwind, and are looking to try cannabis, especially CBD, says Shannon Chiarenza.Photo provided

As for her two kids, aged 9 and 5, she feels no reason to hide her cannabis. I teach them that its a plant that can be medicine but its for adults. My daughter loves to help me with the cannabis plants when I grow them out in the yard. She loves the smell.

From fellow frazzled parents, Chiarenza has been receiving an influx of inquiries at her online cannabis platform, Weed Mama. Parents need some way to unwind, and are looking to try cannabis, especially CBD, the non-impairing cannabis compound.

Although with smoking-related concerns, she finds many are switching to edibles. Ive tried dark chocolate bars by Foray; taking one square would be a safe bet for the daytime and a nice treat for yourself, she recommends. For those struggling to wake up in the morning, infused tea could be the kicker they need. One thing you can do with their tea is to make a pot, stick it in the fridge with some ice and have an infused iced tea on hand. This allows you to microdose THC over a few days, getting more use out of one teabag.

Alone time for B.C.-based Gill Polard has become a thing of the past. Helping them understand their school assignments is tough. Half the time I have to re-educate myself before trying to explain things to them, says Polard, who has been homeschooling her two kids aged 9 and 12 while her partner goes to work.

Gill Polard has been using cannabis sparingly throughout the day and depends on it for a good nights sleep.Photo provided

Founder of the cannabis publication, The Herb Life, Polard has been using cannabis sparingly throughout the day and depends on it for a good nights sleep. It helps me get into a frame of mind that reminds me that were doing alright and were going to be okay, she says. Youll often hear parents talking about how cannabis use can help them appreciate playtime with their kids, and I think when youre cooped up in a house with your family, its easy to start annoying one another.

For moms looking to try cannabis for the first time, she recommends staying away from sugary edibles. It is far too easy to overdo it and wind up feeling sick. I would recommend a drop oftincturein a cup of tea or evenlow dose capsules(aim for no more than 2.5 mg of THC) for a low level buzz.

To keep things chill and calm with a toddler around, Toronto-based Paige Greene has been turning to cannabis as a natural alternative.

Having my daughter in the U.S., I saw a lot of doctors prescribing heavy pharmaceuticals for postpartum. Ive always preferred to explore more natural alternatives, so I started experimenting with a variety of ways to consume like edibles and micro-dosing oils, says Greene, director of marketing at cannabis retailer Superette.

Greene has been combining Vapium vaporizers, cannabis bath bombs and candlelight after a long workday, and CBD tinctures as a sleep aid.

Its common for women, and especially mothers, to live in a constant circle of self-doubt and criticism, she says. [Cannabis gives] moms an opportunity to relax, unwind, and give themselves some space. That is the greatest gift you can give them.

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Coping with cannabis: Four Canadian moms on consuming safely, economically and why they don't hide it from their kids - The GrowthOp

Boris is the wise ol CEO of TNW who writes a weekly column on everything about being an entrepreneur in tech from managing stress to embracing awkwardness. You can get his musings straight to your inbox by signing up for his newsletter!

Ive got a tiny cabin by a lake, which is a great place to unwind during these challenging times. The cabin is only accessible by boat, which isnt so much a downside as an excellent quality to have in the case of a zombie apocalypse. It also means I spend a lot of time on a boat, and lately Ive been pondering the similarities of piloting a boat and navigating life and business.

Seems far-fetched? Let me explain: Actions taken behind the steering wheel rarely have an immediate effect, but can have delayed, yet serious consequences. This means theres a lot of anticipating, planning, and projecting involved.

My boats pretty small (less than 5 meters long) and easy to maneuver, but almost everything has a delay on a boat: I turn the steering wheel, which turns the engine, which then gently pushes the boat to go into a particular direction. Between the turning of the wheel and the turning of the ship is a noticeable delay.

[Read: If cocktail bars and strip clubs can adapt their businesses, then so can you]

Then, way before the boat has turned into the right direction, Im already counter steering, or Ill overdo the turn. A small turn of the wheel doesnt seem to have much of an effect, but once the whole boat starts turning, that change off-course can make you miss your target by miles.

Small steps can have grave consequences, and although a lot of things happen in slow-motion, the effects of your actions have a certain inevitability to them especially mooring, which I almost always get wrong.

It should be just as simple as parking a car, but it isnt. First of all, a turn isnt a turn. While drifting is really only for skilled drivers to show off, its a totally normal part of boating. Every turn you make, theres some drifting. Some boats are more stable than others, but theres always some drift and the current, wind, and how heavy your boat is loaded all have an effect.

Another thing you dont need to worry about when parking a car? Tying the ropes to the dock. Thats where the management exercise of boating kicks in.

Its best everybody on board has a clear idea on what their role is, but if you start to micromanage you end up forcing yourself to do everything on your own which can lead to your own hilarious downfall.

Give contradicting instructions, and three people will jump off at the same time, holding the same rope. Take the captain role too seriously, and your children will complain they thought this was supposed to be a fun boat ride, so why are you suddenly screaming at them to follow orders?

My most infamous incident of trying to take on all the roles by myself was when I tried to move a floating tree limb with my boat. My daughter was watching from the shore as I was tying a rope around the tree, witnessing my great undertaking.

While I was busying myself with the rope, I thought the engine was idling safely, but I had accidentally moved the gas handle forward a millimeter or two while trying to catch the tree.

The movement was slow, and I didnt notice it at first, but the tree suddenly felt very heavy (because of the forward motion). I knew I had to make a split second decision; do I follow the tree into the water, or do I lose the tree and stick with the boat? I let go of the tree the smart move but Id forgotten to think one step ahead: The sudden loss of dead-weight hurtled the boat forward.

I lost my balance, falling backward into the boat while losing my glasses and hat in the process. Suddenly the boat shot forward with great speed, with me upside-down in it, and we shot onto the shore and straight into the trees.

Only later did I conclude that after falling, I had landed on the gas handle with my butt, pushing it forward into the full-throttle position.

It all happened within seconds, and my daughter almost peed herself with laughter, as the whole thing looked like a well-choreographed comedy routine: Dad tries to lift tree, unexpectedly drops tree, falls upside down, boat takes off, dads legs are sticking out of the boat, hat floats through the air, boat ends up on the shore, in the trees. Embarrassed dad rises from a stranded boat, wet and confused and disoriented.

Anyway, Im not complaining, just saying that there are similarities. When youre running a company or pursuing a career, a lot of small decisions will have a much larger impact later. And anticipating which way your well-meaning intentions float can save you a lot of aggravation and damage, and not just to your ego.

Cant get enough of Boris? Check out his older stories here, and sign up for TNWs newsletters here.

Published May 7, 2020 16:00 UTC

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Falling out of a boat reminded me how to be a good CEO - The Next Web

Now, listen, I get it. Movement is my life. I love it in all of its incredibly sweaty glory and you might too. So I get why not being able to go to the gym, pound the pavement with your running group, take a class, or teach a class might be a big deal to you. I, too, am now sweating at home. I, too, am teaching classes from home. And I, too, am privileged to be doing so.

In the spirit of getting through this thing together, here are nine assorted tips I want to share with anyone whos thinking about their fitness right now.

I know I said it already, but Im going to say it again. Being in a position to think about your fitness goals during this time is a privilege. Take a moment to let that sink in. And I mean sink all the way in. Let it seep into your veins until you are radiating with gratitude. Your body is an incredible vessel, and movement is a blessing. So its not that you cant or shouldnt focus on your fitness goals if thats what you want and are able to do, but I do think its important to remind yourself of how fortunate you are to do so. Value and appreciate your ability and position during this chaotic time. Maybe meet yourself on your mat or living room floor with a little more compassion and rejoice in your progress with a little more awe.

Of course, understanding that our society is basically built on some of us having privilege while others don't or, even more specifically, that some people suffer so that others have certain privileges, is imperative. Social stratificationbased on race, class, gender, sexuality, size, ability, and moreis deeply woven into the fabric of this country. So whether were speaking of fitness or literally anything else, disentangling these threads of privilege necessitates acknowledgement that they do, in fact, exist and then figuring out how we can challenge the systems that continue to weave them deeper. It means being cognizant of the fact that some of us having what we need and want probably means that other people arent getting what they need and want. This pandemic is shining an extra-bright light on all of this.

If youre feeling like I often dothat merely acknowledging privileges we might have doesnt really do that much to right any wrongsI suggest doing some things to put your privileges to good use.

Think through some ways you can contribute to your community that makes use of your privilege. Can you donate money to a mutual aid fund? Can you volunteer to shop for groceries for an elderly or immune compromised person in your neighborhood? Can you sew masks or provide tutoring or other virtual services? Or, in the context of these online classes, can you donate maybe a bit extra for someone else to be able to take class?

Just because a lot of us have more time at home, it doesnt mean we are obligated to spend it working out. While everyone is on all the Insta and FB Lives, its okay if you sit out to be live in your own life. Even though I, myself, am one of the trainers/instructors offering live classes and other online offerings, I hope that you look at all these options as exactly that: options. Offerings. Opportunities. Not pressure-filled, FOMO-inducing obligations. If you sit one or two (or all) of them out, its okay. They will still be there later. And if youre just not that into working out at home, thats okay too!

Maybe nows not the time to dial in your next-level fitness goals. Maybe you couldnt even if you wanted to because you dont have access to the space or equipment youd need to do it. Thats fine. Try not to let the pressure to keep going as you always have contribute to the stress that is already surrounding us. Because it is surrounding us on every platform and channel, empty grocery store aisles, and taped-off markers on the ground. Instead, use movement for release and relief, for fun, and to keep yourself healthy when and how it best serves you.

Theres no one right way to feel now. Feeling upset about an event being canceled, to feel lost or confused about how to switch up your routine, or to be frustrated that you feel like your hard-earned progress has suddenly been thwartedthis is all natural and okay.

See more here:
Lets Talk About the Privilege and Pressure to Work Out Right Now - Self

When our disabled or elderly patients are admitted to either an acute or sub-acute rehab, the focus is typically on therapy.This is appropriate because these patients have probably just spent time in an acute stay hospital for something like stroke, pneumonia, a fracture, surgery, urinary tract infection, or injury from a fall. Since they likely spent most of their hospitalization in bed and are now weaker than before they were admitted, they need therapy to get them back to at least their prehospital level of activity and hopefully better.

The problem is that these patients are only in acute or sub-acute therapy a few hours per day so that leaves over 20 hours each day that they are the responsibility of nursing.A few hours of therapy each day without continued mobility support from nursing is very likely not enough for the patient to reach their rehab potential.Unless they are encouraged and assisted by nursing to walk and exercise, they tend to remain immobile and immobility results in weakness and adversely effects every system of the body.The reasons for immobility are numerous: loss of the use of a body part, pain, fear of falling, weakness, depression, feelings of hopelessness, and lack of balance, to name a few.

After a stroke, as an example, the patient may be dealing with multiple issues.They may have difficulty swallowing, loss of center of gravity that can make them more prone to falls, left or right sided neglect, vertigo, loss of self-image, loss of use or weakness of at least one body part, loss of bowel or bladder control, and potential for increased muscle tone or lack of muscle tone (flaccid body part) that may require intermittent appropriate splinting to reduce the incidence of deformity.

Pain monitoring

Pain is a significant reason a patient may desire to limittheir movement so nursing must monitor their pain and be consistent withpain-relieving measures. This might be a cold or warm pack to an area, pressurerelief and other positioning and repositioning strategies, and pharmaceuticalpain relievers (given before therapy to decrease the potential for pain during theirtherapy session but not enough medication to adversely affect their ability todo quality therapy). Sometimes just reassuring them the pain medication willhelp does wonders. Patients do betterwhen they have trust that they will be given the best care.

Adequate nutrition and hydration are important for healing and for energy and energy is required to safely exercise and take part in therapy. A weak patient may have greater fears of falling and require more assistance and encouragement with transfers, standing, toileting and walking. They must feel confident that the staff person will support them and not allow them to fall. These patients are frequently dehydrated or close to it.Nothing in your body works properly if it is not adequately hydrated.

If not contraindicated, encourage fluids at mealtimes and with any contact.Just sitting a glass full of water near them will most likely not be successful.Their thirst mechanism is decreased, they may not have a steady hand to maneuver a glass, and they may forget to drink. Choosing the best size and shape of glass for the individual patient, how much liquid to put into the glass, learning if they like room temperature or cold drinks, and if they like a bit of flavor in their water can encourage them to drink more.If a hot beverage, discover the best shape of mug/cup and the style of handle.These specifics may sound insignificant but can make the difference in them feeling comfortable that they can handle the weight and not spill the beverage.

If a patient seems to be confused, especially if they are part of the older population and especially if they are female, it is recommended to check their urine for infection. The longer an infection might be allowed to grow, the more confused they may become and the UTI can become a very serious situation even reaching sepsis. Even mild UTIs can waste therapy days as the patient will not be as compliant or productive. If the infection is not recognized and addressed, they could even be discharged from therapy for lack of improvement when they may have been successful if not for the infection.

Importance of rest and sleep

Adequate rest and sleep are vital to overall health and definitely for success with therapy.After the patient has worked in therapy, consider assisting them to lie down and even nap for 30-60 minutes but then get them back up, straighten their clothes and hair and, if appropriate, bring them to an area where they can have socialization or a comfortable place to watch TV or read.They are getting over some insult to their body anyway and the extra exertion of exercise can be exhausting.Once they know they can rest after their efforts, they may be more inclined to push themselves.

Quality sleep at night is a must!If they are intermittently awakened and not allowed to go through complete sleep cycles, they can actually become sleep-deprived and may become confused and even depressed.Drawing blood for labs and doing bed checks (especially for incontinent persons) should be scheduled as much as possible when they do not disrupt sleep.Using a flashlight instead of turning on the overhead light when possible is a much better option.

Make sure you have physician orders to cover whatever nursing might do to work with these patients. Therapy can decide when it is safe for nursing to transfer and walk with patients and how far. Therapy should also train nursing on the appropriate way these activities should be done.

These nursing measures need to be on the patients overall plan of care and scheduled on their daily task list or they will not be accomplished. Make sure the patient and their family are kept informed.

In order to assist these sometimes frail and fragile patients to their highest potential, we have to train staff to automatically think of all of the holistic needs of their patients and the importance of follow-through with patience, kindness and respect.Care plans and schedules must reflect all needs and potential needs of the patient.Assignment changes must be carried over from shift to shift.Therapy is vital to get people back on their feet and as independent as possible, but it is nursing that is the glue that makes true rehabilitation a success.

Karen Bonn founded and incorporated Restorative Medical Inc. (RMI) in January 1992. Today she is the companys clinical specialist.

Continued here:
Strong nursing care helps to reinforce therapy - Marketplace - McKnight's Long Term Care News

With everyone staying at home in their family's individual bubbles, it feels like all should be well as long as we're social distancing. However, don't get complacent: staying at home doesn't mean accidents are on pause or that kids can't get injured during this time. Kids are accident-prone in general, and left to their own devices at home they have even more opportunities to hurt themselves. And, because visiting emergency rooms and hospitals is risky right now due to the overwhelming number of coronavirus cases around the country, it's even scarier to imagine a scenario in which you have to rush your child to the ER for an injury.

We spoke to two experts: Dr. Adrian Rawlinson, Vice President of Medical Affairs at Upswing Health, who shed a bit more light on typical kiddo injuries and which types require immediate medical attention versus the ones you can keep an eye on as they heal at home, and Dr. Jean Siri Moorjani, a board-certified pediatrician at Orlando Health Arnold Palmer Hospital in Florida, who offered some preventative tips.

As it turns out, even though families are encouraged to stay home right now, there aren't any major injuries that would previously require a trip to the ER that can now be monitored from home (broken bones haven't gotten the whole social distancing memo, apparently). Dr. Rawlinson says: "All severe injuries should be seen by a doctor in the ER. Examples would include severe traumatic head injuries, concussions, loss of consciousness, major fractures with bony deformities, major injuries with blood loss, etc."

If you're not sure exactly what to look out for in the case of your kids (or you!) suffering a major injury, Dr. Rawlinson shared a list of warning signs to be aware of both now and post-pandemic.

Additionally, Dr. Rawlinson outlined the warning signs of a fractured bone, specifically, which include "severe pain that is getting worse, swelling around the joint, and the inability to walk, bear weight, or use the joint."

Although overcautious parents with a "just in case" mindset may have brought their kids into an ER for a minor injury before this pandemic, it's encouraged to keep kids at home right now unless they require medical attention. According to Dr. Rawlinson, "minor sprains and strains, bruising, and abrasions can be safely treated at home."

With minor injuries like these, he recommends following the "RICE rule" to help it heal at home.

R: Rest the injured part.I: Ice the area several times a day to reduce swelling.C: Compress the area with a splint or bandage to prevent swelling.E: Elevate the injured part so that it's above the heart.

If you're not completely sure how to differentiate between a minor and major injury, it's always advised to speak to your child's doctor or another medical professional first. Especially in these times, a phone call before showing up to the emergency room is prefered to minimize the risk of infections of COVID-19 and to potentially help you understand the type of attention a specific injury or illness warrants.

Although Dr. Moorjani hasn't seen many COVID-19 cases in children herself, she says she's definitely seen an increase in household accidents because everyone has been home and parents are juggling so much. "We're seeing children not necessarily getting sick or injured from coronavirus, but they are still getting hurt in other ways because of the situation everybody's been living in right now," she told POPSUGAR. She added that she's noticed more accidents such as children ingesting things like medications or chemicals partially because it may be difficult to keep an eye on kids 100 percent of the time if you're busy homeschooling another child or trying to work from home.

To prevent some of these household injuries and accidents, Dr. Moorjani shared a few general tips for families to help make sure kids are safe while everyone is home more. "Make sure you keep household cleaners and medications locked away where children can't access them," she said. "Make sure that if you have a pool that you do have a tall fence around it and an alarm for the door" or one that can detect children in the pool. Dr. Moorjani added as reminder that because kids are playing outside more than usual, to always make sure that they're wearing a helmet and other protective gear when riding things like bikes, roller blades, and scooters.

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If Your Child Gets Hurt While Social Distancing, Heres When to Take Them to the ER - POPSUGAR Australia