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Posted: January 8, 2020 at 10:45 am
Fram Centre
Polar bear or aquabear
Ursus maritimus the polar bears Latin name clearly identifies it as a marine animal, not a terrestrial one. Recent studies show they deserve this name: not only do they live much of their lives near sea ice; they also spend more time in the water, swim farther and dive deeper than was thought previously.
ByJon Aars, Karen Lone, Christian Lydersen, Magnus Andersen and Kit M. Kovacs //Norwegian Polar Institute
In 2008, scientists from the United States deployed a subcutaneous temperature logger, in combination with a telemetry collar, on a female polar bear in the Beaufort Sea. Geographic position, internal temperature and ambient temperature were measured simultaneously, making it possible to figure out when the bear was swimming and when she was walking on sea ice. This bear swam continuously for more than nine days, travelling 687 km. These data proved that polar bears are able to swim for much longer distances than previously thought.
In recent years, satellite collars deployed on polar bears have become more sophisticated and many now record time spent in the water, using a saltwater switch (two contact points that carry current between them when in salt water). For Svalbard bears, we have documented several cases where bears have swum more than 100 km (280 km at most) and been in the water continuously for up to four days.
Such long swims in the Barents Region are always trips between islands in the regions archipelagos and the sea ice edge, where most bears hunt much of the year. Pregnant females increasingly often face long swims in the autumn to return from the ice to the islands to make their maternity dens in drifts of snow on land, where they give birth to their cubs in midwinter. This situation is rather new. A few decades ago, sea ice covered much of the ocean surrounding Svalbard for most of the year and corridors of sea ice were virtually always available between the islands and ice-covered hunting areas. Back then, bears rarely had to swim long distances.
Long swims are interesting in and of themselves, but it is also important to know about swimming behaviour on a daily basis, how it varies with season, habitat and other factors. A recent study from Svalbard (see further reading) showed that most female polar bears are very aquatic.
How much time the bears spent swimming varied a lot throughout the year, but in July, they spent two hours a day in the water, on average.
Individual bears also vary considerably in how much time they spend in the water.
Mothers with small cubs swim much less than other females, particularly in early spring. Tiny cubs are unable to survive long periods in icy water, as they lack the fat layer that insulates larger, older bears when swimming. (Their fur insulates well in the air, but not when it is wet.) Thus, when they first emerge from the birth den, bear families are quite vulnerable in habitats with many open leads in the ice, and in areas with little sea ice.
It is important for the mother to get to good hunting areas quickly in the spring to regain weight so she can continue producing milk for the cubs, after a long winter in the den without eating.
We know that polar bears dive between and underneath ice floes when they hunt seals. Bears approach seals by stealth, swimming underwater so they are not detected. From time to time, they surface to check where they are in relation to the seal. Finally, when close enough, they do a final dive and emerge just in front of the seals resting place, and lunge onto the ice in an attempt to catch the prey. Polar bears also dive to find kelp and other things they like to eat, such as submerged carcasses. Our study from Svalbard revealed that adult female polar bears occasionally dived down to several metres depth. The record dive in the study was 13.9 metres!
Given the loss of sea ice in the Arctic in recent decades, it is good news that polar bears are able to swim long distances. In the Barents Region, including Svalbard, sea ice losses have been large, and predictions suggest that reductions will continue much faster here than in other areas inhabited by polar bears. Thus, we believe that bears in the area will need to swim even more in the future.
Good denning areas in eastern Svalbard have already been lost. In years without sea ice in the autumn, pregnant females do not get to these areas any longer. The energetic costs of long swims may be too high.
Pregnant females need sufficient fat reserves to ensure milk production, usually for two cubs, during a three-to-four-month period in the den without any access to food. The estimated cost of swimming is equivalent to 4 kg of fat per day! That is approximately five times the cost incurred by walking; thus a three-day swim equals the cost of a two-week long walk. If the mother has to swim a long distance to reach an island in autumn, it reduces her ability to produce milk for her cubs.
It is also important to note that young bears will not be able to swim long distances at all they lose too much heat. Therefore, even though adult bears are good swimmers and divers, having to make more long swims due to sea ice loss is a serious threat to this remarkable species.
This story is originally published in the Fram Forum
Original post:
Polar bear or aquabear - The Independent Barents Observer
Posted: January 8, 2020 at 10:45 am
Questions about the Pentagon's credibility carry a host of real-world implications, from allies not trusting America's word, to worries that more troops will commit war crimes, to growing skepticism over intelligence the Pentagon uses to justify military action.
"It's terrible," Eric Edelman, who served as undersecretary of Defense for President George W. Bush, said of the impact Trump is having on the Pentagons ability to make its case. "Trump is basically essentially doing things that make the Russians and Chinese happy. They can say, 'They are just like us. They do what's in their interest. The notion that America is different is all bullshit.
As the military conflict with Iran deepens, the president's behavior is hamstringing the U.S. military, warned nearly a dozen current and former officials. In particular, Trump's threats to commit violations of international law are fueling perceptions in the Muslim world that the U.S. military is little more than an imperial occupying force.
And the Pentagons credibility faces its next big test Wednesday, when senior military leaders brief skeptical lawmakers in the House and Senate on the decision to conduct a drone strike on Iranian general Qassem Soleimani, a move that sparked the missile attack that struck Iraqi bases that house U.S. troops.
Lawmakers, mostly Democrats, have made it clear theyre in no mood to accept the administrations claims that Soleimani was prepared to attack U.S. forces, especially since theres no guarantee that the military tit-for-tat in the Middle East will die down anytime soon.
Trump's defenders dismiss claims the president's shoot-from-the-hip style is harming the military's reputation. And the Pentagon says its still credible because it doesnt get political.
Theres a reason the U.S. Department of Defense remains the most trusted institution in American government we stay out of politics, the Pentagon said in a written response to POLITICO. DoD also maintains a strong relationship with our allies through our [military-to-military] relationships with countries around the globe, where we do joint training, exercises, and serve together on the battlefield.
But current and former administration officials worry the president's growing pattern of breaking faith with some of those allies, ignoring the chain of command, and forcing Pentagon leaders to publicly defend his actions mean that the military's word does not carry the same weight it once did just as it tries to head off a major war in the Middle East.
"The institution is losing its credibility because it is continually being politicized, its politically being antagonized and it's seen as a Defense Department thats either out of touch, thats rogue, thats partisan, [or] thats lawless," said a former senior military officer who served in the Trump administration and requested anonymity to speak freely.
"You don't know what's solid and what's reliable," added a former senior Pentagon official who served in the Trump administration.
The Defense Departments credibility gap has been on display time and again, most recently this week when a draft letter from a U.S. general to an Iraqi counterpart laying out plans for the withdrawal of troops from Iraq was leaked to the media.
Defense Secretary Mark Esper and Joint Chiefs Chairman Gen. Mark Milley quickly declared the U.S. wasnt leaving Iraq and said the communication should never have been sent. But it made little difference; Iraqs prime minister brushed off Espers and Milleys statements and said he was treating the draft letter as official policy.
Even some of the Pentagon's biggest supporters said they don't know what to believe about the episode.
I do think Esper and Milley have to explain what the hell happened with this unsigned letter that may or may not have gotten sent, Rep. Mike Gallagher, a Republican from Wisconsin who served as a Marine Corps officer in Iraq, said in an interview. Was this just pure incompetence or was this part of some deliberate messaging strategy?
We cant be playing games like that, especially at times like this, Gallagher added, saying he hopes to get clarity from the closed-door briefing Wednesday. They seemed genuinely surprised. Im struggling to make sense of it now. I hope they will take advantage of that opportunity ... to tell us what exactly happened.
Trump seems oblivious to how his words and actions forced Pentagon leaders to constantly scramble to explain away his comments.
Most recently, it was his threat over the weekend to bomb cultural sites if Iran retaliated for the Soleimani attack. If carried out, such an attack would violate both a United Nations-backed treaty calling for the protection of cultural sites in wartime as well as the Geneva Conventions.
After Trumps comments, Esper hopped into damage control mode. We will follow the laws of armed conflict, he insisted to reporters on Tuesday, not directly commenting on the fact that the president had threatened to do something illegal.
Later on Tuesday Trump backed off, telling reporters, "I like to obey the law."
But even some of the most hawkish voices winced at the episode.
"I don't think we should be targeting cultural sites," Gallagher said. "I do think we should avoid anything that would drive a wedge between us and our allies in the region.
"There is no decision more serious and consequential for presidents and commanders in chief than to order military action," added Michael Rubin, a former adviser on Iraq and Iran at the Pentagon from 2002 to 2004 and resident scholar at the conservative American Enterprise Institute. "Trump's off-handed remarks about targeting cultural sites an illegal order should he try which the Pentagon could never obey highlights what happens when Trump's political style clashes with the legal and planning processes developed by the Pentagon over decades."
The threat came just weeks after the president took the extraordinary step of granting clemency to a trio of accused or convicted war criminals in the Army and Navy. It set off an outcry in the ranks and on Capitol Hill that Trump was meddling in the military justice system and was encouraging lawlessness and damaging good order and discipline.
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After Navy Secretary Richard Spencer was forced out over his handling of Navy Chief Petty Officer Eddie Gallaghers case, Esper followed Trumps order and canceled an administrative board that could have removed Gallaghers SEAL trident pin. In issuing the order, Trump ignored his military advisers in favor of a campaign in conservative media to restore Gallaghers pin.
"There's a sense of dejection by senior leaders in the Pentagon, that the president and the secretary of Defense are going to side with the loudmouths at Fox News against the reasoned opposition of senior military professionals," a senior Pentagon official with direct knowledge of high-level discussions told POLITICO at the time. "That's the sense in a nutshell."
In another recent example, Trump gave voice to what many critics of U.S. military operations in the Middle East have been saying for decades: It's all about the oil.
After abruptly ordering most U.S. troops out of Syria, the president told reporters that "We're keeping the oil, we have the oil, the oil is secure, we left troops behind only for the oil."
"It can help us because we should be able to take some also," he told reporters on Oct. 27. "And what I intend to do, perhaps, is make a deal with an Exxon Mobil or one of our great companies to go in there and do it properly."
The Pentagon quickly pushed back. The revenue from this is not going to the U.S., Pentagon spokesperson Jonathan Hoffman said, insisting local Kurds will be "the sole beneficiary of the sale of the oil from the facilities they control."
Esper weighed in, saying Trump meant that he wants to keep the oil from benefiting ISIS.
It's it's, you know, half dozen, six. I interpret that as deny ISIS access to the oil fields; secure them so that they are denied access to the oil fields, he told reporters on Oct. 31.
The Pentagon and State Department have long sought to combat the public perception that the U.S.-led invasion of Iraq in 2003 was designed to seize Mideast oil.
The former Trump Pentagon official said the president's statements about the oil is particularly damaging to the Pentagons credibility at home and abroad.
"It's is a pretty serious concern among the senior uniformed military," said the former official, who declined to be identified discussing recent conversations with former colleagues. The taking of the oil fields is exactly what the criticism was of almost every one of our activities in Middle East. It plays right into critics and skeptics and even conspiracy theorists and is against U.S. values.
The oil field controversy sprang up weeks after Trump ordered troops out of parts of Syria after Turkey threatened to invade northern areas. The withdrawal left Americans Kurdish allies in the lurch, sparking outrage in the military and Congress who said the U.S. was betraying a partner that was instrumental in crushing ISIS.
We are not abandoning the Kurds, Esper insisted, even as Trumps allies in Congress said the president was doing exactly that.
Edelman, the former Bush Pentagon official, said hes worried about how the department can stop the loss of trust.
"We didn't take anything over and establish puppet regimes in Europe after World War II," he said. "The sense that the United States has acted more often than not in a disinterested way by creating some semblance of world order has given us enormous ability to do stuff around the world. Trump is undermining that."
Read more from the original source:
How Trump has created a credibility problem for the Pentagon - POLITICO
Posted: January 8, 2020 at 10:44 am
Results Fitness Stands Out with High-Def Exercise Videos and Supportive Online Community
EL DORADO HILLS, Calif.-January 8, 2020- (Newswire.com)
American businessmen and women take over 405 million long-distancebusiness trips per year. This massive on-the-go group has a common challenge though: finding ways to stay fit while on the road. Now, the creators of the new Results Fitness app are out to change all that with their all-in-one exercise and personal training program that features high-def videos.
Results Fitness offers a free or subscription-based program aimed at adults who want to lose weight and gain muscle, especially while traveling. The apps full library of 4K videos is updated monthly and incorporates hundreds of exercises along with demonstrations of how to safely perform those for maximum benefit. The program is complemented by an interactive motivational blog that provides fitness tips and education along with the opportunity for users to share their results. Subscribers can also form private groups so friends can exercise together, challenge each other and perform custom-built workouts.
Our health is our wealth. Results Fitness is all about providing busy people with a way to stay in shape no matter where they are so they have no excuses for avoiding a workout. Our app gives users of every fitness level the tools they need to stay fitness-focused with engaging exercise videos and demos, a community of supporters, and more, explained Derek Anderson, who has been a personal trainer for 12 years. In that time, he has helped hundreds of individuals, including athletes, to lose weight, put on muscle and prevent injury through his programs.
Anderson was motivated to develop the app because he saw the challenges that many of his clients faced when traveling for work and pleasure. He regularly prepared routines for them to use while they were away so they would not lose progress but could not find an app on the market that he could recommend.
My job as a trainer is to ensure my clients have everything they need to succeed long-term in reaching and maintaining their health and fitness goals. There was not an app on the market that I believed provided the variety of exercises, instruction necessary to avoid injury, and personal support to aid them when away from home - so I created one, said Anderson. I am especially proud to know that I am able to support the health needs of a broad audience through the apps easy-to-access training tools and guidance.
Since its launch in October, Results Fitness is getting all 5-star reviews online, with customers calling out the app for its ease-of-use, content variety, affordability and effectiveness. And while Anderson says that the program was created with the unique challenges of travelers in mind, its customers are, in fact, using the app at home and the gym as well as on the road.
I set out to build a program that is accessible to everyone, gives them the results they are looking for and is fun. Results Fitness does all that, and I am excited to see how many people are starting the year off right by downloading our app, he added.
Results Fitness is available for free or by a $4.99 per month subscription and is available for Android in the Google Play store. For more information, go to resultsfitnessapp.com. For media inquiries, contact:Derek Anderson atderekandersonfitness@gmail.com.
Press Release ServicebyNewswire.com
Original Source:New Year Brings New Fitness App Aimed at Helping Travelers Stay in Shape
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New Year Brings New Fitness App Aimed at Helping Travelers Stay in Shape - Press Release - Digital Journal
Posted: January 7, 2020 at 9:44 pm
Who won the 2020 battle of the diets?
For the third year in a row, the well-researched Mediterranean diet KOd the competition to win gold inUS News and World Reports 2020 ranking of best diets. The report, released Thursday, is now in its 10th year.
The hallmarks of a best diet include balance, maintainability, palatability, family-friendliness, sustainability, along with healthfulness. The Mediterranean diet gets checkmarks in all of those boxes, said Yale University Prevention Research Center founding director Dr. David Katz, who wasone of 25 judgeson the U.S. News and World Report panel.
Its no surprise that the Mediterranean diet remains the No. 1 best diet overall, said nutritionist Lisa Drayer, a CNN contributor. Its easy to follow and offers a healthy eating lifestyle.
TheMediterranean diet,which emphasizes simple, plant-based cooking, also captured first place inbest diet for healthy eating,easiest diet to follow,bestplant-based dietand best diet fordiabetes.
Meals from the sunny Mediterranean have been linked to stronger bones, ahealthier heart,alower risk of dementiaandbreast cancer, andlonger life, along with areduced risk for diabetesand high blood pressure.
The diet focuses on eating less red meat, sugar and saturated fat and more Omega-3-rich fish and olive oil. Red wine can be enjoyed in moderation and socializing with friends and family during meals is part of the prescription.
Following closely behind the Mediterranean diet were the respected DASH, Flexitarian, WW (the rebranded name popularly known as Weight Watchers) and MIND diets. Their high rankings are a trend in the reports results each year.
Were interested in diets that have proven staying value not fad diets that are here today, gone tomorrow, said Angela Haupt, managing editor of health at U.S. News & World Report. The diets that perform well are safe, sensible and backed by sound science. Thats going to be consistent from year to year.
The DASH diet is often recommended to lower blood pressure. Its premise is simple: Eat more veggies, fruits and low-fat dairy foods while cutting way back on any food high in saturated fat, and limit your intake of salt.
Studieshave shown following this diet can reduce blood pressure in a matter of weeks.
Theflexitarian diettied with theDASH dietfor second place because of its emphasis on whole grains, fruits, veggies and plant-based proteins. Its basically a vegetarian diet that allows the occasional piece of meat or fish, thus making it flexible.
TheMIND dietis a combination of the Mediterranean and DASH diets that some may find a bit easier to follow, as it requires less fish and fruit. Both MIND, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, and the Mediterranean diet have been shown tolower the risk of Alzheimers diseaseinstudies.
WWcame in fourth on the best diet list but took first place in the reports ranking of best weight loss and commercial weight loss programs. Not only is the diet healthy, the panel said, but it wins top points for stressing the importance of support for dieters.
Despite winning the respect of nutritionists, WW has beenlosing market sharethis year; the companys CEO told analysts the loss was due to thegrowing popularity of the keto diet, which makes carbs taboo.
Speaking of the keto craze
Sure to upset its legions of fans, the trendyketo dietcame in next to last in the ranking of 35 diets, just ahead of the obscureDukan diet.
Both diets aim for ketosis, a metabolic state that burns the bodys stores of fat instead of carbohydrates, the bodys natural source of energy. To do that, the diets restrict carb intake to levels nutritionists feel are highly unhealthy as well as completely unsustainable.
In the keto diet, Drayer said, carbs are limited to about 20 grams per day, the equivalent of one small banana or apple. Due to the drastic cut in carbs, the diet can cause headaches, nausea, dizziness and fatigue, particularly in the beginning, she said, adding that long-term studies on its effectiveness are lacking.
In place of carbs, the keto diet emphasizes high levels of protein, fats and dairy, typically full of saturated fat that can contribute to cardiovascular and other chronic diseases.
I am not a fan of the keto diet, though it may be helpful as a jump start to weight loss and can help you quickly rid your diet of processed carbs and sugars, Drayer said.
Which may be why the keto diet tied for third place in the race for best fast weight loss diet.
First place in the get-rid-of-fat-quick category went to HMR, theHealth Management Resources program. It involves purchasing meal replacements from HMR, such as shakes, nutrition bars and multigrain cereals, and adding vegetables and fruits to round out the meals.
Second place went toOptavia,which used to be called Medifast. It, too, wants you to buy and eat many of the companys pre-packaged products, supplemented by some foods at home.
Both diets could be difficult to follow, Haupt said, because prepackaged meals tend to get old fast.
The highly ranked WW tied for third, along withJenny Craig, which ranked 12th in the best overall diet list.
But the low/no-carb diet Atkins and the keto diet also tied for third place, despite ranking in the deep bottom of other diet categories, such as best diet, most healthy diet and best diets for heart health and diabetes. Ironically, HMR and Optavia joined them toward the bottom of the other categories.
Why would diets that are considered good at helping drop weight quickly be ranked so badly overall?
The best way to lose weight fast is to do something very silly, unsustainable and arguably irresponsible. Its not truly best just fast, said Katz, who is the president of theTrue Health Initiative, a non-profit organization dedicated to health promotion and disease prevention
Many things that are truly bad for health can cause short-term weight loss, Katz said. The most effective diets for fast weight loss impose severe restrictions that cannot be maintained and would not be compatible with health if they were.
Thats because quick weight loss diets usually emphasize some drastic cut in nutrients or the elimination of an entire food group that cant be maintained over time. When the diet stops, the weight comes back, often at higher levels than at the start of the diet. Its the bodys response to yo-yo dieting,studies show.
Spending your life weight-obsessed, and going on and off diets, is no way to live, Katz said. One of the things we hope to convey to the American public is that its time to grow up about diet and give it more respect.
Grown-ups dont generally expect to get rich fast; they understand the need to work, over time, Katz continued. But everyone thinks there is some magic formula they havent tried yet for rapid weight loss. The consensus of the U.S. News judges is a resounding rebuke of that silly idea.
Excerpt from:
Best and worst diets for 2020, ranked by experts, with a popular one near last - FOX 59 Indianapolis
Posted: January 7, 2020 at 9:44 pm
Name: Jack ArnoldAge: 45Occupation: Assistant District AttorneyHometown: Kingston Springs, Tennessee
Start Weight: 240 poundsEnd Weight: 175 poundsTime Running: Two and a half years
I got out of the Army in 2009. After years of exercising daily, on my own or with my unit, I just slowly stopped before I was done. By the time I left, I was hovering around the maximum Army allowable weight for my age, gender, and height at 183 pounds. That only climbed as I took on a career in law. Before I knew it, I had ballooned up to 240 pounds by the beginning of 2011.
There had been times when I fiddled with diets and cutting things out of my life like drinking, but I never exercised. My weight would go down at times from eating better, yet it always drifted back up. It really became an issue when my wife and I decided to have our daughter, Alice, in 2012.
For the first years of her life, my health was a mess. By the time she was about 5 in early 2017, my annual physical had become a routine song and dance with my doctor: Dont medicate my blood pressure or cholesterol just yet, Doc. Its the weight. I know. Give me another shot to get it off. Thats when I did the math.
By the time Alice graduates high school, I will be at least 55 years old. Could I honestly say that I would likely live that long, as bad a shape as I was in? My dad died before I graduated high schoolfrom ALS, and that was pretty rough on me. I didnt want Alice to share that experience.
Besides, if I really did the work, maybe I could not only be alive when she graduates, but also be healthy, vibrant, and able to participate in her life. Maybe I could see her graduate from college and get married. Maybe I could do my job better and still come home and be engaged with my family. So, I made the decision: I wanted to be healthy again.
The diet was my go-to strategy to start. Cutting my calories down got me to around 200 pounds, but Id always get stuck there or go back up. I needed something else. It turns out that was running.
I had no idea what I was doing at first. Back in my prime in the Army, I could do 7-minute pace for 5 miles. So, when I started again, I figured I needed to just go as hard as I could every time I ran, even on the more-than-a-decade-old treadmill at home, which was my primary running spot then.
When the tread broke while I was running on it in 2017, I took my efforts outside. I enjoyed it more, but it wasnt until I got a trainer that I discovered why running far was so hard for me. After hiring a trainer through a running program, I learned that I was going too fast. All of my runs were at 100-percent effort. My trainer quickly corrected that by filling me in on easy runs, which he said should be about 80 percent of my miles at 77-percent effort maximum.
With that change, I found out that I loved going farther now that I could slow it down. Thats not to say it was easy. It was actually miserable, but it got easier the more I ran and the more weight I lost.
[Discover how to run 10, 50, or even 100 pounds off with Run to Lose.]
By the end of 2017, I weighed 175 poundstotal weight loss of 65 poundsthanks to running and eating healthier. Ive maintained that weight as Ive gone farther with my running goals, including completing my first marathon this past fall at the 2019 Chicago Marathon.
With the Coros Pace watch I got per a Runners World recommendation and a marathon-training book I borrowed from two ladies who run from my church, I found out I had the mileage needed to complete the race. So, with the help of a training partner, who slowed down to my pace thanks to a running stroller, I did my long runs and prepared myself for the longest distance of my life.
Race day came, and problems arose quickly. Early on, I had to pee and stopped half a mile in. After that, I freaked out and tried to make up the time over the next 15 miles. That was mistake. I hit the wall hard and my mind settled on the thought that maybe 26.2 miles was not a good distance for me. I turned a 2:03:55 first half into a 4:40:16 marathon finish.
I reflected a lot after the race, and by the next morning, it became clear: I bet I can do this better next time. At the moment, Im thinking the Nashville Rock n Roll Marathon in April.
My journey hasnt been easy, but its true that anyone can do it. Youre going to get a lot of advice during your first weeks and months as a runnerlike run slower. Heed it! That was huge for me, and taught me that if you dont like it, slow down. Walk some, even. Give it time. If you get sick or injured, you can ease off until youre better. If you slow down, you might love it. If you love it, you might stick with it. If you stick with it, it might just change everything.
Also, dont skimp on shoes. Go to your local running store and find a pair that are good for your feet.
We want to hear how running changed you! Send your story and submit your photos to us via this web form. Well pick one each week to highlight on the site.
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Weight Loss Transformation Jack Arnold Running to Lose Weight - Runner's World
Posted: January 7, 2020 at 9:44 pm
Intermittent fasting dominated 2019 ranking number one in Google's most-searched diets of the year. But 2020 might be the year of the HMR Program, according to U.S. News & World Report, which ranked the diet first for fast weight loss. We're just not so sure this is a good thing.
The HMR Program features pre-packaged meals and weight-loss shakes that are delivered to your door.
Credit: 5PH/iStock/GettyImages
The Health Management Resources Program, better known as the HMR Program, is a pre-packaged food plan created about 30 years ago by Dr. Lawrence Stifler. It's been tested and continues to be used as a weight-loss approach in clinical settings. Many hospitals like NYU Langone Health, UC San Diego Health and Henry Ford Health System in Detroit use HMR as a weight-loss program at their facilities.
The program touts "easy and convenient meal delivery" while providing you "a break from making any food decisions." There are three plans to choose from; the most basic includes digital support and a starter kit of meals and shakes, and the program claims that it can help you lose 12 pounds in just three weeks. On the higher end, there's a plan with digital support plus in-person support plus all of the HMR weight-loss foods, and that one claims to help you lose between 28 to 38 pounds in just 12 weeks.
The HMR at Home Program plan provides 1,200 to 1,500 calories each day and is broken into two phases.
During the first phase, you're allowed to eat three HMR shakes, two HMR entrees and five servings of fruits and vegetables each day. You stay in phase one until you reach your goal weight or until you're ready to have less structure in your diet. A sample day on phase one might look like:
If you're still hungry at the end of the day, the program recommends having an HMR pudding or bar to satisfy your snack craving.
Phase two, which is supposed to last four to eight weeks, is a transition phase where you begin to eat less HMR-specific foods and begin to incorporate healthy "non-HMR low-calorie foods."
On the HMR program, especially during the first phase, you are encouraged to only eat HMR foods along with fruit and vegetables. The website has a database of recipes, but they all call for specific HMR foods that you then add to. One example is an Italian Tomato Bisque recipe which calls for combining the HMR Lasagna with the HMR 500 Chicken Soup along with canned stewed tomatoes, Molly McButter (yes, you read that right) and fat-free sour cream.
Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!
As with anything, there are positives and negatives to this diet. In our opinion, though, the bad outweighs the good. Here's our breakdown.
The Pros:
Any diet that claims you'll "lose weight quickly" while making you 100 percent reliant on their foods to do so is one where you should proceed with caution. Especially when those foods are high in sodium and subpar ingredients and you're encouraged to limit any part of your social life that may center around food.
We understand the desire to lose weight quickly, but what is the point if it's not sustainable? Instead, a slower, more long-term approach that includes focusing on whole foods versus ultra-processed foods and shakes is the healthier route to go.
Indeed, researchers in a study published May 2019 in Cell Metabolism broke a group into two: An ultra-processed group and a less-processed, more whole foods group. Both groups were given the same amount of food to eat each day (matched for calories), but the processed group naturally ate about 500 more calories each day and ended up gaining a pound over the course of two weeks.
Shifting away from relying on ultra-processed foods and eating a healthier, whole foods-based diet may be better for our health and our waistlines in the long run.
See more here:
What to Know About the HMR Program for Weight Loss - LIVESTRONG.COM
Posted: January 7, 2020 at 9:44 pm
Losing weight is a difficult feat. It takes dedication and hard work to commit to a new diet plan, let alone follow it perfectly amidst all the temptations. But what if we tell you that you dont have to beat yourself up for it?
Just some tiny changes in your morning routine will do. Of course, it's a given that you would have to maintain healthy habits throughout the day too and maintain a regular work out schedule.
Image source: Getty Images.
Exercise aside, here are some morning rituals you should include in your routine to be able to lose weight quickly:
Yes, you heard it right. Your beauty sleep is as important for your weight as it is for your mind. Experts say that if you dont get enough sleep, you tend to eat more during the day and as a result, put on more weight. This happens because sleep deprivation reduces the levels of leptin in your body. Leptin is a hormone that controls the energy balance in your body, the lack of this hormone disturbs this balance, making you eat more. So, squeeze in some time to catch up on your sleep and snooze those alarm clocks all you want. Alternatively, go to bed earlier so you can get a good nights sleep.
It has been scientifically proven that getting sunlight at the right time of the day can regulate circadian rhythms irrespective of how much sleep you get. As a result, your energy balance and hunger hormones get regulated and you dont feel hungry quite as often. It also helps burn fat and lose weight. So, open those curtains as soon as you wake up and get yourself some morning sun for a good 10-15 minutes.
There is a reason why health fanatics love protein - it is the ideal nutrient for weight loss. Proteins keep you feeling full for longer, so you dont have to fit in a snack between your breakfast and lunch. Scientists say that proteins reduce the amount of the hunger hormone ghrelin in your body. As a result, you tend to get fewer cravings and feel sated. Sprouts, lean meat, eggs and soy are some healthy options for a protein-rich breakfast.
Experts suggest drinking 2 glasses of water on an empty stomach as it can help lose weight. Proper hydration is really important to kickstart your day. A glass of water early in the morning does a lot of things for your body. First, it helps regulate your biological clock and reduces stress. Second, it curbs hunger pangs and aids in reducing your BMI (basal metabolic index) and finally, it is good for digestion. Good digestion makes sure that you get all the important nutrients from food and, as a result, stay fit.
Several studies have proven the positive effects of mindfulness on the human body, specifically through stress reduction and improved lifestyle. According to an article published on Harvard Health, an online resource by the Harvard Medical School, one of the biggest obstacles in any weight loss regime is finding the motivation to stick to it. You take a bite of a pie, feel guilty for cheating and then eat two more just because. With mindfulness, you can cultivate self-acceptance and hence be able to let go of guilt. This also helps prevent emotional eating, thus restricting your total calorie intake and ultimately promoting weight loss. Take a few minutes out from your morning schedule to just be present in the moment - you can do it while you are eating, getting ready or even on your way to work.
For more on this topic, please read our article on Foods That Aid Weight Loss.
Health articles in Firstpost are written by myUpchar.com, Indias first and biggest resource for verified medical information. At myUpchar, researchers and journalists work with doctors to bring you information on all things health.
Updated Date: Jan 07, 2020 14:02:22 IST
Tags :Healthy Morning Habits,Hydration,Mindfulness,NewsTracker,Tips For Weight Loss,Weight Loss
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5 simple morning habits that can help you lose weight - Firstpost
Posted: January 7, 2020 at 9:44 pm
Losing weight and keeping it off is a lot easier when you have expert guidance from the leader in weight loss and its supportive community. WW (formerly known as Weight Watchers) just rolled out its most customized program ever, and it's poised to continue to help millions of members around the world accomplish their weight-loss and wellness goals in 2020. With myWW, each new member takes a personal assessment which matches them with a customized program that can make losing weight easier.
While many members follow and succeed on the WW program using the WW app, those who would like a little extra expert guidance and consistent support swear by the weekly WW Workshops to keep them accountable and help them stay on track. WW Coaches host weekly 30-minute Workshops at over 800 studios nationwide.
Tricia Sherman is a WW Coach at the Newton WW Studio, the Framingham WW Studio and the Boston WW Studio. (WW Coaches are all previous members who have lost weight with WW and now share their knowledge and support with WW members at weekly Workshops.) Learn more about her weight-loss journey and get inspired!
Answers have been edited for clarity and length.
Tricia: My journey began 10 years ago. My daughter was beginning to crawl, and I found myself stuck on the floor and not able to get up to go after her. I was horrified. It was at that moment that I knew something had to be done I did not want to live my life like that. The next day I joined WW, and it changed my life forever. I lost 175 pounds with the program, and four years ago, I became a ww Coach.
Tricia: The WW community is simply amazing. You will never find a room of people who are more supportive and creative. WW is the place where a room of strangers instantly becomes a room of friends. Sitting in the chairs and now standing in front of the chairs I have witnessed the relationships that are built. WW-er's are just the best they inspire folks for the better.
Anyone who sits in a WW Workshop understands where you are and understands the pressure and the emotions that are associated with weight loss. And it doesn't matter if you are here because of health concerns or because you want to look better in your clothes each member is a person and an individual to me.
Tricia: It's simple. I love that we can meet members where they are right now. WW's smart science matches members with a proven weight-loss plan, tailored to their eating habits and behaviors. The new myWW program allows for both structure and freedom in a controlled setting. WW did a great job on this one.
Tricia: Our topics are great! They range from exercise to stress management. Most recently, we have talked about holiday entertaining (my WW Workshops went to a party together), recipes, emotional eating, and ZeroPoint food tips and more. (WW's proprietary SmartPoints system simplifies complex nutritional information into a simple number to easily guide your eating decisions to support weight loss. ZeroPoint foods form the foundation of a healthy eating pattern, and are foods you don't have to track! Depending on your customized plan, they can include foods like chicken breast, fat-free Greek yogurt, all vegetables and more.)
Tricia: I think planning is key. I recently gave everyone a blank December calendar and told them to put in their parties/events. Then I shared how this simple piece of paper is a tool they can use it to plan and see how to make the most of things. I do this as well. Whether it is earning rollover points, using ZeroPoint foods or going over my points for the day, awareness helps me to make sure I know what is going on. Also track what you eat. I track the good, the bad and the ugly honesty is the best policy!
Tricia: Don't set time limits! Do this for you, and know that the weight didn't come on overnight, and it isn't going away overnight. Come in with a healthy mindset, let go of what you may have tried in the past and start fresh. This is a NO-JUDGMENT ZONE!
Tricia: It is so important because we live year-around! You can't just be healthy just during certain months of the year you must maintain a lifestyle. Also, by being healthy, you are setting an example for others and serving as a role model.
Tricia: Start small choose one small change you can make that is realistic and livable. If the whole thing is overwhelming, just start small. Slow and steady wins the race, and if you can achieve one change, that will give you the strength to move forward and change something else!
Tricia: My members! And my members' SUCCESSES! I love seeing people reach their goals. There is nothing that makes me happier than when they show me their before-and-after pictures, and I see that twinkle in their eye the glimmer of happiness! Those are some of the moments that keep me going. I also truly believe that I couldn't stand there and talk if I didn't practice what I say. I believe in the program, and I know that sometimes it's easier than others. But listening to the members, offering support and guidance or, more importantly, asking the right questions to help them figure it out makes me so happy!
Tricia: I want people to realize that WW is ever-changing, and we are not the same program your mother did. Folks should know that we are constantly trying new things and striving to meet the needs of busy and healthy lifestyles combined. I also think people should know about our incredible digital tools. They are simply amazing. I love that you can find support in the digital community even if you are not at the WW Workshops!
I truly feel like WW has so much to offer. People need to not worry about being seen walking into a WW Studio or sitting in a chair. Oftentimes, you meet old friends and build new relationships. People should also know that we live in the communities we work in so don't be shy!
WW is a weight-loss program that takes a people-focused, science-backed approach to promoting weight loss and healthy living. Its new program, myWW, is fully customized to make losing weight easier for you.
When you join myWW, you'll start with a personal assessment that asks a range of questions about your unique food preferences, activity level, lifestyle and approach to weight loss. Based on your responses, WW will scientifically match you with a customized, proven weight-loss plan that can make losing weight easier.
Every person in the WW Studio is on your side! The friendly guides and expert Coaches will quickly become your greatest motivators and sources of support to make 2020 the year you reach your weight loss goals!
Workshops held at WW Studio locations cover topics that are relevant to weight loss, health and wellness. You can participate as much or as little as you want. There are WW Workshops during the morning, afternoon and evening, seven days a week. This gives you flexibility to attend the Workshop time/day/location that works for during any particular week and ensure your accountability network is always accessible.
Based on years of research, the WW Workshop curriculum is always evolving to bring the best science-backed techniques to help you lose weight and build healthy habits for life.
People following the WW plan can expect to lose 1-2 lbs/wk.
Originally posted here:
How This WW (Formerly Weight Watchers) Coach Lost 175 Pounds - Patch.com
Posted: January 7, 2020 at 9:44 pm
I dont remember a time when I didnt feel fat. While I started piling on the pounds in my late teens, I was teased as young as eight for being chubby. The idea stuck. I remember overhearing my mum saying that she was worried I would get anorexia: I didnt even know what that was. Suffice to say, I never did. I felt fat long before I truly had a fat body, but eventually the latter caught up with the former. I tried to diet on and off from my late teens to my late 30s, but nothing stuck. I was deeply, painfully unhappy.
I didnt have a boyfriend throughout my 20s. Then, aged 30, I met my now ex-husband online, but that relationship was not without its complexities and I continued to gain weight. We got married in 2008. When we split up in 2013, I lost control and lived on junk food for a summer. I have always been an emotional eater and it was a vicious cycle. I was unhappy because I was fat, I ate because I was unhappy, then I gained weight because I ate.
Then I made a decision to save my own life. I went to my GP and, as always, they asked about my weight at 162kg (25 and a half stone), I was morbidly obese. This time, the doctor suggested weight-loss surgery.
At first, I balked. I had never been to hospital for anything more serious than a broken bone, never stayed overnight or had surgery. At my weight, there were serious risks of complications and a small but real possibility I could die on the table. I remember walking down the street to work and stopping in my tracks at the thought of that.
But as I walked down the street I was in agony a fact I never shared with anyone, although I suspect they knew. I couldnt walk for more than a minute without being in extreme pain. My back would seize up and my shins would burn from the strain I was putting them under. I knew I had to do something.
So, in December 2013, I went to hospital for gastric sleeve surgery. This is where a large part of your stomach is cut away so you can eat only small portions before you get full. The surgery took four hours. Afterwards, I had to be woken every few hours and made to walk up and down the corridor because of the risk of deep vein thrombosis. The discomfort was bad for a week and I had a month of recovery before I could return to work.
People can be really weird about weight-loss surgery. Some think it is a cheat. Others think that I have wasted NHS money, despite the fact that Ive probably saved them a fortune in treating the complications that might otherwise have arisen from my obesity. As a society, we make such moral judgments around weight gain and loss and the right and wrong ways of doing it. People treated me as a failure when I was fat despite my good job and life. People laud my weight loss when they see it, but there is sometimes a sense of disappointment in me when they realise it wasnt done through what they determine as willpower.
But it was. The surgery is only the start. I have met people for whom it didnt work; who cheated the surgery. Having the surgery doesnt guarantee success it gives you a head start. You still have to commit to your weight loss and work bloody hard at it.
That head start was what I needed. A chance to see a difference quickly and to turn my downward spiral into a positive feedback loop. One month after the surgery, I was walking for 30 minutes or more without pain. I now walk everywhere I can, trying to get at least 10,000 steps a day.
The stomach is a muscle, so after a while it stretches back to a normal size. I can now eat standard portions of food (although nothing like what I used to consume). I am not yet at my ideal weight and have joined Slimming World to get to my target, which is 16kg lighter than I am now.
I used to be a size 30; now I am a size 14. I used to loathe shopping; now I love it. The feeling of there being choices available to me that there never used to be is exhilarating. I used to avoid walking with others because the pain I was hiding made me quiet and unsocial; now I regularly tramp around the marshes near my home for miles with family and friends. Whereas I used to go home alone, now my life is, at times, full of dating and fun.
I have a confidence I never used to. I know things about me that were hidden under layers of fat and insecurity. I like my face now it has angles. I am even learning to like myself. It is hard and I dont know if I will feel completely at ease with myself, even when I do achieve that final loss. But I no longer hate myself and that is a powerful feeling.
Posted: January 7, 2020 at 9:44 pm
Weight loss: Here is how one minute of plank can be all you need for a toned body | Photo Credit: Getty Images
New Delhi: The New Year 2020 has begun, and many people might have made a New Year's Resolution to get fit and healthy, this year. If you are one of those people and are looking to lose weight quickly this month, you must ensure that you include an exercise routine in your lifestyle. For people who are the right weight, but want a more toned, proportionate body, including certain exercises in your routine can help.
One such exercise is the planks. Though every one who knows about the exercise dreads it, you will always find fitness enthusiasts vouching for the benefits of the exercise. If you are looking forward to getting a toned body, you must include a minute of the plank exercise in your exercise routine.
Getting in the plank exercise is pretty basic and simple. Lie down on your stomach, and face up. Place the part of your arms from the elbows to the palm on the floor, making support. Move the weight of the body on your arms, and your toes, and extend your body upwards from the belly. Imagine a straight plank, and try to imitate the posture with your body. Your body should not be swinging from the belly. Make sure you use your core muscles to hold the pose. While holding the pose, look straight, and breathe normally. Hold the position for one minute.
Initially, holding for one minute will be difficult. So aim for 45 seconds, and hold for as long as you can, and not less than 30 seconds. With time and practice, you will be able to hold the plank for a minute.
The plank exercise is a full-body exercise, even when it engages the core muscles as primary. It tones all parts of your body, from your shoulders, arms, and core, to your glutes and hamstrings. Since all the muscles are put into action when doing the plank exercise, it can help make them stronger and more toned, giving your body a really nice, chiselled, and fit look. The plank exercise can also help you get abs if you are aiming for them.
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.
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Weight loss: Here is how one minute of plank can be all you need for a toned body - Times Now
