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COLUMBUS, Ohio When quarterback Sean Clifford hobbled to the sideline and hopped on the bicycle, Will Levis kept telling himself that all the stretching and warm-up throws and his usual desire to stay loose during a game were for real this time.

The Penn State backup quarterbacks most meaningful collegiate reps to date just so happened to come in the third quarter on the road against the No. 2 team in the country. Chase Young and the smothering Ohio State defense awaited him.

My first instinct is to go to the offensive line, go to the receivers and instill my confidence in them and make sure that theyre on the same page as me, the redshirt freshman said. I told them I was gonna go out there and were going to push that ball right down the field and were gonna score and were gonna get the ball back and were going to score. Thats just the mentality you have to do, regardless of what the situation is.

Levis...

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Upon further review: Takeaways from Penn States loss to Ohio State - The Athletic

The Boston College Eagles have one more game left, against the Pittsburgh Panthers and the implications of this game couldn't be greater. Sitting at 5-6, multiple outcomes could happen depending on how the game ends. Let's look at some of the scenarios of what could happen on Saturday. This is all based on my gut feelings and intuition, as the administration has been mum about Addazio this season.

If Boston College loses at Pittsburgh on Saturday, a few scenarios could play out. They are currently nine point underdogs at the time of this writing:

* The Eagles would sit at 5-7 and technically would not be bowl eligible. This would leave Martin Jarmond, Father Leahy and the Boston College Board of Trustees with two options. The first is that they could choose to move on from Steve Addazio after seven seasons and go in a different direction. We all know the stats right now, and they paint a pretty bleak picture of Addazio's tenure: 1-17 versus the Top 25, 21-34 against the ACC.

* The other option is the administration could look at the season, and look at different factors that impacted the year and caused the decline, including a very young defense and a big injury to quarterback Anthony Brown. You would have to take think that if the administration does move on from Addazio this will be done quickly so that BC can get a crack at some of the candidates that would best fit the Eagles, meaning BC would make an announcement shortly after the loss. But it is important to note that there haven't been any rumblings, or sources that have said anything one way or another.

* There is also the chance that BC could still make a bowl at 5-7 if there aren't enough bowl eligible teams. The way bowl committees decide is to look at APRs, and if you follow Boston College Athletics, you know they have one of the higher scores in the nation. This would put the administration in a tougher situation. On one hand they made a bowl, on the other they would sit at just five wins.

* The Eagles will be bowl eligible and most likely will head to a lower tier ACC bowl like the Independence Bowl in Shreveport or Quick Lane Bowl in Detroit. If Boston College wins on Saturday it in all likelihood would mean that Addazio's job will be safe as he reached the program's goal of another bowl game. His job would most likely be safe in my opinion if the Eagles do get that sixth win, and give him an opportunity for a seventh win in a bowl game.

* There is also the possibility BC wins on Saturday and still moves on from Addazio. The only way I could see this happening though is if there is a candidate that the administration feels would take BC to the next level.

***

In the grand scheme of things it is rather absurd that a decision about the future of Boston College football may come down to one game.

There are seven years worth of results, along with data that should help the program make a decision that is in the best interest of all involved. Hopefully when addressing where the program should go and be, those involved don't just put weight on an end of the season game against Pittsburgh. But here we are, Saturday's game could have huge ramifications for the Eagles.

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Boston College Football: One More Game To Go. Then What? - Sports Illustrated

Short-term weight loss improves -cell function in patients with obesity who have either normal or impaired fasting glucose (IFG). However, despite initial improvements, -cell function commonly deteriorates over the course of 2 years, according to study results published in The Journal of Clinical Endocrinology & Metabolism.

The study included 58 participants with body mass index 35 kg/m2 (14 with normal fasting glucose, 24 with IFG, and 20 with type 2 diabetes [T2D]) and 13 normal-weight participants with normal fasting glucose. Patients with obesity were recruited from the University of Michigan Weight Management Program, an intensive 2-year intervention aimed at improving weight loss and reducing complications of obesity. For this study, participants underwent 3-hour mixed-meal tolerance tests to estimate insulin sensitivity, insulin secretion, and -cell function, which the researchers defined as model-based insulin secretion adjusted for insulin sensitivity. After 3 to 6 months of follow-up, all 58 participants with obesity were restudied, and 27 completed a follow-up mixed-meal tolerance test at 2 years after baseline.

After 3 to 6 months on a very-low-energy diet, participants with obesity had a mean weight loss of 20 kg and a mean decrease in body mass index of 6 kg/m2.

Compared with baseline, insulin sensitivity significantly improved among participants with obesity and normal fasting glucose (ratio of geometric means, 2.48; 95% CI, 1.64-3.74; P =.0004), IFG (ratio of geometric means, 2.52; 95% CI, 1.80-3.53; P <.0001), and T2D (ratio of geometric means, 2.43; 95% CI, 1.78-3.33; P <.0001). In addition, insulin secretion decreased significantly among participants with normal fasting glucose (ratio of geometric means, 0.58; 95% CI, 0.48-0.71; P <.0001) and IFG (ratio of geometric means, 0.62; 95% CI, 0.53-0.73; P <.0001). Among participants with T2D, insulin secretion showed a trend toward decreasing (ratio of geometric means, 0.84; 95% CI, 0.69-1.01; P =.061).

For participants with obesity and normal fasting glucose, -cell function trended toward improvement at 3 to 6 months after baseline (ratio of geometric means, 1.23; 95% CI, 0.94-1.61; P =.13). Among those with IFG, -cell function also showed a trend toward improvement (ratio of geometric means, 1.17; 95% CI, 0.93-1.47; P =.18).

After 2 years of follow-up, and despite maintaining significant weight loss, the researchers found that -cell function declined among participants with normal fasting glucose (ratio of geometric means, 0.82; 95% CI, 0.41-1.61; P =.40) and T2D (ratio of geometric means, 0.95; 95% CI, 0.66-1.35; P =.73). However, for those with IFG, -cell function remained significantly improved compared with baseline (ratio of geometric means, 0.77; 95% CI, 0.64-0.92; P =.0076), indicating that these patients experienced the most persistent benefits of weight loss with regard to metabolic health.

The study had several limitations, including the use of insulin over C-peptide to assess -cell function and the relatively small number of participants who completed follow-up at 2 years.

This suggests that there is a window of opportunity to improve -cell function in subjects with IFG, but that there is an irreversible fall in -cell function with time in subjects with obesity and [T2D], the researchers wrote.

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Reference

Rothberg AE, Herman WH, Wu C, et al. Weight loss improves -cell function in people with severe obesity and impaired fasting glucose: a window of opportunity [published online November 13, 2019]. J Clin Endocrinol Metab. doi:10.1210/clinem/dgz189

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Weight Loss Most Likely to Improve -Cell Function in Patients With Obesity, IFG - Endocrinology Advisor

CLEVELAND Weight Watchers has helped adults lose weight for years, now, it is turning its attention to kids. It developed an app called Kurboa food tracker that uses color coding to let kids know if the food theyre eating is good or bad.

The color green is used to indicate healthy foods such as vegetables and fruits, yellow will pop up for foods you shouldnt overindulge on, and red for junk food.

Weight Watchers said the app is science based, doesnt count calorie, and helps kids build healthy eating habits. However, some experts believe the app will do more harm than good.

This makes children self conscious about food and about their bodies. When we label foods as good, medium and bad, we are giving their very concrete, little kids the wrong idea, said Dr. Jennifer Guidiani, an eating disorder expert.

Theres no debate around the benefits of building healthy habits.

They definitely need to eat foods that are healthy, not just junk food, said Rachel Madiri, a mom and teacher.

According to a report from the Robert Wood Johnson Foundation, 1 in 6 children aged 10 to 17 in Ohio are obese, the 10th highest in the nation.

But Madiri thinks healthy habits are better learned at home than on a device.

My son will want to sit down and I say Nope, you gotta go outside, she said.

For her, its about leading by example.

As adults we need to be eating healthy for them, as well as exposing them to a variety of different foods, said Madiri.

University Hospitals psychologist, Dr. Carolyn Levers- Landis said leading by example is even deeper than just diet and exercise.

You have to be so careful about how you yourself speak about your body and your appearance, she said.

She specializes in body image issues with kids and said her patients are getting younger and younger.

Children are aware of how society views appearance and attractiveness, and they internalize that and they feel like I have to fit up to those standards, said Dr. Levers-Landis.

While most experts agree Kurbo could be harmful to children and their relationship with food, weight loss and body image is not black and white.

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Experts weigh in on weight loss app for kids - News 5 Cleveland

Quick weight loss: Reducing calorie intake requires you to eat less and eat the right kinds of foods. Read to know some natural, easy and effective ways to eat less for losing weight quickly.

Weight loss tips: Include more whole grains, fruits and vegetables in your diet

Quick weight loss tips: Reducing overall calorie intake is essential for weight loss. Ideally, you should try to burn more calories than you consume and eat foods that are low in calories. In this article, we are going to talk about ways to eat less for quick weight loss. Fibre-rich foods and protein foods are considered to be weight loss-friendly as they help you keep full for longer, fill you up quickly and reduce appetite. Apart from this, drinking sufficient water and regular exercise can also help you lose weight quickly and efficiently.

Eating less does not mean that you need to starve yourself. The idea is to eat the right kind of foods, follow the right kind of lifestyle, sleep well and take less stress in order to eat healthily. Another important weight loss strategy is practicing portion control. Portion control is a part of mindful eating, where you eat only till you satisfy your hunger and not delve into overeating or binge eating.

Also read:Things You Should Never Do After Eating To Lose Weight Effectively

Include more whole grains, fruits and vegetables in your diet. Eat lots of salads but do practice portion control. Consuming fibre rich foods in excess can adversely affect your health and lead to digestion issues like bloating, gas, feeling too full, stomach cramps, poor absorption of some key nutrients. However, eating fibre as part of every meal of balanced diet can fill you up quickly and make you feel full for longer. Fibre-rich foods can prevent constipation and promote healthy digestion. They are the ultimate appetite suppressant that must be a part of diet for weight loss.

Include lots of fruits and vegetables in your diet to increase fibre intake and reduce appetitePhoto Credit: iStock

Like fibre, protein is another macronutrient that has similar effects on your appetite. In fact, increasing protein intake is they key in popular weight loss diets like low-carb and keto diet. Including protein in weight loss diet is also important because it helps in build-up of muscle. Muscle loss is a side effect of losing weight quickly and eating sufficient protein can prevent this. Some foods with highest content of protein include nuts and seeds, eggs, milk and dairy products, chicken, soy and soy products and lentils and legumes to name a few.

Also read:This Is The First Step Towards Achieving Fat Loss And Good Health

Spicy food can act as a natural appetite suppressant. It helps in slowing down eating process and makes you feel full sooner than usual. Studies have found that hot peppers can reduce appetite and also speed up metabolism.

Drinking sufficient water is not just important to keep you hydrated, it is also important to reduce your appetite and help you eat less for quick weight loss. If you feel hungry shortly after eating a meal, then drink a glass of water before going for a quick snack. If you feel satiated and if you don't feel hungry after drinking water, then you were probably thirsty and not hungry. Thirst can often be confused for hunger. Keeping yourself well-hydrated is an important step towards feeling healthy and sustainable weight loss.

Chia seeds are a storehouse of soluble fibre which can reduce appetite and keep you from overeating and binge eating. Sprinkle chia seeds on salads or munch on them as is. Try to eat chia seeds with every meal to add a dash of fibre in each meal.

Fibre-rich chia seeds can help you weight quick weight lossPhoto Credit: iStock

Also read:Papaya For Belly Fat, Weight Loss: Eat This Fruit Daily To Burn Belly Fat Quickly- Know Ways To Include It In Your Diet

Sleeping well is the key to experiencing lesser cravings. For even a single night that you didn't sleep well or slept for less than 7 or 8 hours, you will spend the day feeling more hungry, with more craving for sugary foods and junk foods. Similar is the case with taking excessive stress, which can make you prone to overeating and binge eating. Take up stress management strategies and sleep well every night to avoid feeling more hungry than usual and prevent overeating.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Quick Weight Loss: 6 Easy Ways To Naturally Eat Less Without Feeling Starved - Doctor NDTV

Losing weight for many is an ongoing battle of ups and downs, butonekey to successful weight loss or maintaining a healthy weight is incorporatinghealthysnacks into your daily regime. After all, snacks can help maintain energy levels throughout the day and could also help prevent slimmers from overeating once its mealtime. So, why not try some fat burning snacks to lose weight while you sleep?

Snacking is one of the main causes of unwanted weight gain. Previously, in research conducted by USDA, it has shown that when someone is snaking they tend to add extra calories to their diet while neglecting to add any nutrients.

Of course, often there are different diet plans which fight for and against counting calories but the main problem with snacking is that when theyre consumed, more often than not, the snacks contain high levels of carbohydrates, that arent the good kind, meaning that they can drive overeating and increase the risk of obesity.

According to Helena Griffiths, fitness and nutritionist, snacking can keep slimmers hunger levels down and reduce excess calorie intake.

She said: "Snackingcan help keep your hunger levels on an even keel, especially on days when your meals are spaced further apart.

READ MORE:Harry Melling:Harry Potter 'Dudley Dursley' actor unrecognisable after dropping 4st 5lb

"However, it's important to make healthy snack choices and there are some miracle snacks that can really help with weight loss. If consumed in moderation."

Eating snacks with the right ratio of nutrients and calories will help to keep a body energised as well as stimulate weight loss.

Protein plays a huge role in this as it helps to fuel the growth of lean muscle mass. This, in turn, boosts metabolic rate and increases calorie burn.

Some of these snacks bellow also contain healthy amounts offibre. This helps to improve digestion and keeps you from going crazy on the unhealthy fats and sugars.

DON'T MISS

1. An apple and almond milk

When trying to lose weight, often slimmers will go on fad or crazy diets to stimulate quick weight loss.

When trying to lose weight there is no need to cut out or reduce dairy intake, unless its full-fat dairy.

A great alternative to milk is almond milk. After a bit of getting used to it will transform a slimmers life. Not only is it vegan, but it is also low in calories, its nutritious and high in vitamin D.

Apples are a great snack due to their high levels of fibre as well their ability to satisfy and quench hunger.

So, why pair it with almond milk?

Having an apple and almond milk before bed, boosts the protein levels in a slimmers system allowing the food to stimulate and increase ones metabolism, therefore encouraging natural weight loss while slimmers slumbers.

2. Cottage cheese-filled avocado

Avocados are a super fruit that when consumed increases the rate at which fat in the body is burned. As well as having properties which reduce appetite and decreases the desire to eat.

A study also found that by introducing cottage cheese into a diet helps decrease body weight, as it is high in protein and increases the feeling of fullness.

So, why pair the pair?

Mixinganavocado with full-fat cottage cheese can provide a slimmer with a great snack fully loaded with the nutrients that a body needs to lose weight as well as increase a slimmers feeling of fullness, preventing them from overeating and gaining further weight.

3. Tuna on whole wheat cracker

In moderation, tuna is a healthy, low-calorie protein source that is rich in omega-3-fatty acids, which are essential nutrients that aid your heart, brain, and immune system.

So, why should it be paired with a whole-wheat cracker?

Tuna provides great taste while still balancing out calorie intake since its low in fat and rich in proteins and nutrients. Paired with a whole-wheat cracker, which is full of fibre, allows a slimmer a well-balanced snack that stimulates fat-burning in the body.

4. Warm pear with cinnamon and ricotta cheese

Cinnamonis said to increase insulin sensitivity and decrease blood sugar - both key components forlosing weight. Cinnamonis also thought to boost metabolism because your bodyusesmore energy to process the spice than it does for other foods.

Pearsare rich in essential antioxidants, plant compounds, and dietary fibre, they pack all of these nutrients in afat-free, cholesterol-free, 100 calorie package.

So, why pair these with ricotta cheese?

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Weight loss: The best snacks to eat that burn fat while you sleep revealed - Express

What are the advantages of taking the Ketovatru keto supplement?

The Ketovatru has easily become the most talked about weight loss product.

The thing that took this keto supplement to stardom is that it contains the powerful fat burning ketone, BHB has been modified to produce an instant fat burning solution the natural way. Beta-hydroxybutyrate is the first substrate that kicks the metabolic state of ketosis into action. If you take it, BHB is able to start processing in your body resulting in energy and greatly speed up weight loss by putting your body into ketosis.

Keto with BHB is here to stay because of the proven results that people are seeing, enabling you to lose a significantly more amount of weight while using it.

Results that people have seen after using the keto supplement:

Choose the right package for you and make your way to fat burn Heaven:Order the Ketovatru Singapore Ketosis Formula for a 30 Day Supply!The Singapore Ketovatru offer consists of a full months supply of the keto supplement at just the shipping price of $6.96.

Basically, by placing your order today youll pay $0.00 for lifetime access to the 16 Week Diet Challenge PORTAL and be shipped a 30 day supply of Ketovatru Singapore and billed only $6.96 shipping and handling.

Visit the official Ketovatru website for more information.

In order to have the best results, keep in mind that you need to have a holistic approach to your life and lead an overall healthy lifestyle. This includes doing regular exercise, making sure that you eat healthy foods, you give your body the rest that it needs and that you keep your stress levels at bay.

*Disclaimer:

The information provided on this website is for informational purposes only and does not substitute health care advice. It is not intended as a substitute for advice from your Healthcare Professional, or any information contained on or in any product label or packaging. Medical advice should always be sought before using any type of dietary supplement. If you do not cancel within 30 days, you will be enrolled into the Exclusive Ketovatru auto-shipment program and will receive a monthly supply every 30 days for which you will be billed S$141.30.

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Free trial for a limited period on the top weight loss keto supplement, Ketovatru, now in Singapore - Mail Herald

A good defense attorney would point out that I was drunk. A good defense attorney might also note what I was wearing (a skimpy-ish romper and over-the-knee boots). A good defense attorney would wonder about my relationship with the accused (friendly, collegial). A good defense attorney would remind me that I never said no (though I hadnt said yes, either). And if what happened to me that night was, in fact, so unwelcome, so invasive, so bad, a good defense attorney would ask why, then, didnt I fight back?

Ive often asked myself that same question.

Because when I felt his fingers creeping up my thigh and under the seam of my shorts, I didnt swat his hand away or slap him across his face. When he probed me, as if he were fishing for a utensil that had tumbled down the drain, I didnt scream or kick or cry. Instead, I stared at the curve of the drivers head; I was as inert and malleable as a lump of clay. In those moments, my reality broke down, my body split open, my consciousness escaped and drifted over us.

I dont remember how long it lasted. I dont know if anyone else in the car saw. But when the driver finally reached my stop, I stumbled out of the car so quickly, I didnt notice my wallet had slipped out of my purse and onto the floor under my seat. And I didnt notice, as I bounded up the stairs to my second-floor apartment, that my rapist had followed me until he was standing at the threshold of my home. You need to leave, I said, before I shut and locked the door.

That morning, as I lay in bed, I briefly wondered if I had made the whole thing up, if the dull pain between my legs was the product of my own delusion, like an infestation burrowed into my skin.

He texted me after 10 a.m.

Sorry if I did anything stupid last night I got so drunk.

I didnt text him back.

When I consider the catalog of indignities Ive endured at the hands of bad menthe famous journalist more than twice my age who slid his hand over my thigh; the drunk stranger who kissed me on the lips after the Seahawks won the Super Bowl; the tailor in India, where I studied abroad, who groped me under the pretense of adjusting my necklinewhat happened in the back of that car was worse, yes, but still so shockingly ordinary.

Later that day, I called my twin sister and told her someone I thought was my friend had digitally penetrated me without my consent. She sighed and, in a quiet voice, said the same thing had happened to herthree times.

At the time, I didnt use the word rape, and neither did she. Rape, like fine china or decorative hand towels, is reserved for only the most special occasions. Rape is for men in ski masks who prowl dark alleys and lurk in shadows. Rape is for smothered screams, drugged cocktails, bruised wrists and bloody sheets. Rape is for a gun to the temple, a knife to the throat.

Rape is a serious crime against serious victims, a designation I didnt want or feel Id earned.

And so I told everyone who knewmy boyfriend (now husband), two of my sisters, a few close friendsthat I wanted to move on with my life and forget what happened. Because I was young and powerless, and I feared if anyone else knew, too, my reputation and my work would be forever eclipsed by the worst thing a man had ever done to me.

I wasnt naive, either. Rarely do stories like mine, of women coming forward, end well. Whether we are called victims or survivors, in the public sphere our names are still marked with an asterisk. In some traditional cultures, women who are raped are murdered by their fathers and brothers for casting dishonor on their families. Here, we pillory these women on the Internet; force them into hiding; drag them through long, humiliating trials; call them sluts and liars; dissect their stories; scrutinize their bodies; consider whether they are worthy of belief or not, worthy of humanity or not.

So I would take my painful memories from that horrible night, shove them in a box, and bury them.

I didnt call the police because I wanted to move on.

I didnt go to the hospital because I wanted to move on.

But you and I both know how this story goes.

Shame consumed me in the days that followed. I was ashamed that by drinking too much, I had become vulnerable, even in the presence of my friends. I was ashamed that while he penetrated me, I sat motionless, despite years of adolescent scheming about all the ways I would fight off any man who tried to hurt me. Most of all, I was ashamed that through my silence, I let him get away with what hed done to me while I alone bore all the consequences of that night.

And I felt guiltyguilty for the outrage and agony my assault had caused my loved ones, guilty for subjecting them to the inconvenience of my personal trauma.

Avoiding the man who raped me was an exercise in futility. We saw each other nearly every day. We shared the same friends. We didnt speak of that night until two months later, when he had gotten word of what I had confided to a mutual friend. Over a few text messages, I told him he violated me; he said he didnt remember, but he apologized anyway, on top of a mishmash of denials and equivocations.

I had no idea this happened until [redacted] told me last night. I dont remember the uber ride besides you yelling at the driver for something, I remember dropping you off and you saying no [redacted] to me, but I didnt know why. Thats why I texted you the next day. I would never do that to anyone, thats so [expletive] up, I cant see myself doing that to anyone. You have no reason to be making this up, so Im sorry for what happened and hurting you. Not sure if sorry would ever fix something like this but I would never intend to consciously do that to anyone. I feel terrible. I dont even know how it could have happened with everyone else in the car too.

Thanks for apologizing, I wrote back. I really do appreciate it.

I know it seems like the easy way out to say I dont remember but that is the honest truth. I would never wish this upon anyone.

And so I buried my memories a little deeper into the ground.

Meanwhile, my assault shattered any illusions I had about my value as a woman in this world. I used to believe that if I worked hard enough, if I was talented enough, if I was smart enough, kind enough, good enough in all the ways a person can be, I, a mixed race woman, could overcome whatever limitations others perceived in me by virtue of my gender or my race. I could follow the rules, no matter how unfair, if it meant I could pass through life in this body unharmed.

But my rapist was someone I trusted, someone I considered a friend. I assumed I had won his respect. And yet, he betrayed me, so easily, at a time when I was pliable and defenseless. To him, in the back of that car, I was little more than an opportunity for the taking. It didnt matter how hard I worked, how talented I was, how smart. Maybe Im not any of those things, I thought. Maybe this is all I am, all Ill ever bea bit player in someone elses story.

Two years ago, my now-husband proposed. Our engagement was inevitableby then we had been together for 10 yearsbut we lived in separate cities, hundreds of miles apart. I should have been happy, incandescently and unquestionably happy. But my assault had ruptured something between us. He was angry at the man who hurt me, angrier than I ever knew he was capable of. He threw his dinner at the wall after I told him, as soon as I hung up the phone. He wrote furious letters to my attacker, pages and pages of handwritten screeds. Later, he sat on his fire escape, flicked open his lighter, and watched those pages burn to ash.

Whatever confidence he had in my safety evaporated. He was paranoid and afraid, and I could tell. I hated it. It reminded me of my own brokenness, and I hated that too. When he asked me to marry him, part of me wondered if this was just another mans ploy to lay claim to my unruly body. Was this about love or was this a trapdoor and a cage?

Journalists traffic in memories. The worst onesthe most devastating, life-changing, and traumaticare often the basis of our best work. In our quest to expose wrongdoing, we seek out those whove suffered all manner of tragedy and loss, and we ask them to recount for us, in intimate detail, their greatest sources of pain.

We cannot promise them justice or restitution. What we offer is the catharsis of truth-telling and a public reckoning of their suffering. When we tell their stories, we demand that the world pay attention, rather than turn and look away. Because in matters of injustice, there are no neutral observers, only those who are complicit and those who stand up for whats right.

I never intended to tell my own story this way. I feared I wasnt capable of articulating all of this messinessthe language of sexual violence is vague and inconsistentand I feared the nastiness my story would almost certainly invite. Mostly, I feared confronting the bare facts of my case, the shoddy stitches I would have to tear out.

In September 2016, Brock Turner, the former Stanford University swimmer who digitally penetrated an unconscious woman behind a dumpster after a fraternity party, was released from jail, three months into a six-month sentence. A month later, in October, The Washington Post published a secret video of Donald Trump, the Republican nominee for president, telling an Access Hollywood reporter, you can do anything you want to a beautiful woman if youre famous enough, you can even grab em by the pussy. Then in November, Trump was elected by a coalition of millions, including my parents, who brushed off his explicit endorsement of sexual assault, along with the numerous accusations of sexual misconduct against him, as harmless and insignificant.

But a year later, something in the American consciousness began to fracture. It started with exposs in The New York Times and The New Yorker, revealing the staggering breadth of rape, sexual assault, and harassment allegations against Hollywood kingpin Harvey Weinstein. A dam burst, unleashing a cascade of womens stories of widespread sexual predationin the media, in the workplace, in schools, in politics, in athletics, in churchunder the hashtag #MeToo.

This September, I heard about a young woman named Chanel Miller, a writer and artist living in San Francisco. In a stunning act of courage, Miller revealed herself as the woman Brock Turner raped on the Stanford campus in January 2015. At the time of her assault, Miller was a recent college graduate, working at a small startup in her hometown of Palo Alto.

In her new memoir, Know My Name, Miller describes her seemingly ordinary life in the aftermath of her rape. She recalls fresh salmon dinners . . . long talks on the phone with [her boyfriend] Lucas, bike rides through the Baylands with [her] dad. From the outside looking in, Life had seamlessly carried on, she writes.

But privately, Miller was also Emily Doe, the pseudonymous victim in the press, found half-naked and unconscious in a bed of pine needles, who put her life on hold as Turners court case moved through the legal system.

In the beginning I was good at keeping the selves separate. You would never be able to detect that I was suffering, Miller writes. But if you looked closely enough, cracks appeared. She went to bed crying so often, she started keeping a spoon in the freezer, which shed press against her swollen eyelids as she brushed her teeth each morning. She held sealed bags of ice against her face while she drove to work.

In Millers story, I saw glimmers of my own: A twentysomething, half-Chinese woman with literary ambitions, shielding a painful secret unbeknownst to the rest of the world.

Her announcement astonished me, and for the first time, I, too, felt I could cast off the weight of my secrecy and shame that has continued to haunt me.

In her groundbreaking work, Trauma and Recovery, first published in 1992, Judith Herman, a psychiatry professor at Harvard Medical School, writes that among rape survivors, The women who recover most successfully are those who discover some meaning in their experience that transcends the limits of personal tragedy, often through social action and public consciousness raising. When a survivor tells her story, according to Herman, she forces others to bear witness, to share the responsibility for restoring justice. So speaking our truth becomes an act of liberation, Herman writes, a taking back of something that was stolen from us.

Millers memoir, similarly, is a testament not only to her survival, but her commitment to the truth. Although she faces a barrage of hostility, she refuses to cower; at every turn, she demands to be heard.

We will not stand by as our mouths are covered, bodies entered, she writes near the end of her book. We will speak, we will speak, we will speak.

So that is what I am doing here: I am unburying my story. I am releasing the burden of my pain unto the rest of the world, so I no longer have to shoulder it alone. This is not about vengeance. I will not name my rapist. I have even omitted any details that could identify him. Frankly, I am tired of the space he has occupied in my mind and the time I have wasted trying to parse his actions and divine his motivations. I am ready to shake him loose, like the pebble that he is, rattling inside my shoe. As Miller writes of her own assailant, He could be Brad or Brody or Benson, and it doesnt matter. . . . This is an attempt to transform the hurt inside myself, to confront a past, and find a way to live with and incorporate these memories.

I, too, write this story for me. I write this knowing I am able to do so only because of the women and men who spoke before me. I write this so that others may speak, long after I do.

If you are reading this and you cradle your own quiet horror, your own memories too painful to say out loud, please know I am here and I am so, so sorry.

I will listen to you when you are ready to speak.

Deanna Pan can be reached at deanna.pan@globe.com. Follow her on Twitter @DDpan.

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What happened that night - The Boston Globe

Aging is inevitable and is influenced by many things but keeping active can slow aging and increase life expectancy. Evidence shows that aging alone is not a cause of major problems until you are in your mid-90s. And strength, power and muscle mass can be increased, even at this advanced age.

So here are my top exercise tips for people in their 60s and older, at different levels of fitness.

If you fall into this group, you are in the minority. You are robust, likely to be a super-ager and you are doing wonderfully. You are certainly optimizing your chance of living longer and aging successfully.

Generally, this is when you reap your reward from a lifetime of keeping active. With your healthier metabolic, skeletal, cardiovascular and immune systems you can probably outperform people decades younger.

Keep up the kettlebells, spin classes, rowing, triathlons or manual work such as gardening whatever you like to do. You can keep challenging yourself physically. Mix your routine up a combination of aerobic and resistance work as well as an activity to challenge your balance is ideal.

Read also: Five brain-boosting reasons to take up martial arts at any age

Maximize health benefits by swimming outdoors and as part of a community. You might want to try sea swimming although its not for everybody.

But watch out for chronic overloading, that is, diversify your exercise program by incorporating cross-training. For example, if you are a runner, incorporate cycling or swimming to avoid overloading any part of your body.

Recovery after strenuous exercise is slower as you age and can take up to five days. So exercise smart.

You are doing well, so keep going. Long-term consistency is the key for benefits. You dont necessarily have to join a gym, just keep building meaningful physical activity into your day. For example, walk briskly to the shops to get your groceries, keep up gardening and be active around your house. Even repeating simple stair climbing is a great exercise.

If you are suffering from hip or knee pain, walking may be painful, so try cycling or water-based exercise instead.

Coupling physical activity with social engagement can optimize its benefits, so try yoga or a dance class. Incorporate some outdoor exercise for an added mental health boost.

Read also: What science tells us about successful aging

The main thing is to avoid long periods of sitting. Also, ideally, continue to do the exercise you enjoy. Try to steadily build up your level of aerobic exercise at a level where you build up a sweat and feel slightly out of breath.

Often strengthening and flexibility exercises are neglected, so try to include these types of exercises where possible.

You may be managing complex chronic conditions, which make it more difficult to exercise. Or it may be that exercise is not a habit for you. If you have several chronic conditions, you may need clearance from a doctor to exercise and specialized exercise advice from a physiotherapist or other exercise professional.

If you are experiencing three or more of the following: unplanned weight loss, exhaustion, slowness, weakness of grip and physical inactivity you may be considered frail, which will leave you vulnerable to even minor health stresses. But it is never too late to build more physical activity into your daily life.

Read also: Cancer and exercise do mix

Even reducing time spent sitting and doing a little exercise will have major health benefits, doing any type of activity at all is better than none. Even chair-based exercises or practicing sit-to-stand can be a great start.

Feeling a bit out of breath with exercise is normal and some initial aches and joint pain are fine. But if you ever feel chest pain or severe discomfort, you need to see a doctor straight away.

If you have a set-back such as a chest infection or fall which results in a hospital admission, get up and moving as soon as is safely possible. Even a few days of bed rest can result in major decreases in strength and fitness.

If you have surgery scheduled, being as active as possible before being admitted to hospital and start moving as soon as possible afterward will help your recovery. It may also prevent complications that could prolong your hospital stay.

If you are diagnosed with cancer, keep active, even during treatment, such as chemotherapy and radiotherapy, and during recovery. If you have other common chronic conditions, such as heart or lung disease, keep as active as your condition allows.

Just remember, whatever your state of health, its never too late to reap the benefits of being more physically active.

***

Julie Broderick, Assistant Professor, Physiotherapy, Trinity College Dublin

This article was first published on The Conversation. Read the original article.

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Disclaimer: The opinions expressed in this article are those of the author and do not reflect the official stance of The Jakarta Post.

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How to stay fit into your 60s and beyond - The Jakarta Post - Jakarta Post

Healthy weight loss or gain: Drink milk every day to enjoy these health benefits  |  Photo Credit: Getty Images

New Delhi: Milk is a nutrient-dense fluid thats long been associated with a range of health benefits - strong bones, healthy weight loss or gain, etc. It is, in fact, a staple diet for millions of people across the globe. Milk is packed full of nutrients, vitamins, minerals, protein, healthy fats and antioxidants that boost health and fight diseases. On National Milk Day, celebrated across India on November 26 every year to mark the birth anniversary of Dr Verghese Kurien, often referred to as the Father of the White Revolution of India, we bring you some amazing health benefits of drinking milk.

Basically, milk is the white liquid produced by the mammary glands of female mammals to feed their young ones. The most consumed ones come from cows, sheep and goats. Whether you want to improve your sleep quality, shed fat fast or build muscle or gain weight, drinking a cup of milk could work wonders.

Turns out, the notion that drinking milk before bed can help improve sleep may be true to some extent. Milk contains many nutrients such as potassium, calcium and Vitamin D, which are not present in many foods. Adequate Vitamin D levels aid the production of serotonin, a hormone linked to sleep. Getting enough sleep is important toshedpounds effectively. A deficiency of Vitamin D has also been associated with chronic fatigue, depression and PMS.

Additionally, higher levels of Vitamin D in the body have been linked to successful weight loss. For instance, one study published online in the American Journal of Clinical Nutrition suggested that drinking milk may help you win the battle of the bulge. Milk and dairy products are well known for their high protein and calcium content, apart from other essential nutrients. Results from this study showed that a higher intake of both the nutrients - calcium and Vitamin D - is associated with greater diet-induced weight loss.

Being rich in calories, protein and other nutrients, milk also offers a balanced approach to gaining weight. Research suggests that milk may help you build muscle and support healthy weight gain.

Milk is a nutritious food that can benefit your body in numerous ways. Drink it on its own or add it to your coffee, smoothies or morning oatmeal. As with other foods, moderation is the key here - you do not have to drink more than a glass or two of milkper day, as drinking too much can make you pack on pounds. Forpeople who cant digest milk or choose not to consume it due to various reasons, they can opt for non-dairy alternatives, ensuring that they stick to unsweetened versions with limited ingredients.

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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Healthy weight loss or gain: Drink milk every day to enjoy these health benefits - Times Now