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Posted: November 2, 2019 at 6:49 am
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Posted: November 2, 2019 at 6:49 am
On Saturday 23 November 2019, people in the UK can experience the first ever Spartan Stadion race on British soil in Twickenham Stadium. If you want to get Stadion ready, we have a Spartan Race training that could benefit you even if you aren't interested in participating in the race. Just take it as a full body workout it is and build strength and endurance for the sake of it. That works too.
Three weeks is not a long time to get ready if you have been slacking off up until now, but we'll try our best to provide you with some pointers and most importantly, exercises that can get your body ready for the big race day.
You might be unfamiliar with the race and wonder: "What is Spartan Stadion?" TheSpartanStadion is a 5km obstacle course race, where competitors will have to overcome 20 ofSpartans most fun and exhilarating obstacles, all suitable for racers of any abilities. So, even if you aren't a top athlete, you can give the Stadion a shot and see how well you fare on the course.
You can expect obstacles and some running on race day, of course! You will weave your way through sloping walkways, navigate the winding corridors and scale the stadium stairs. Spartanhas also incorporated CrossFit style obstacles involving box jumps, low crawls and carries into the course, so if you are into CrossFit, this event is not to be missed!
In terms of clothing, leave you full-cotton long johns home and put on some compression tights and tops, preferably ones that wick moisture away from your body and apparel that dry quickly: wet clothes will just slow you down and make you cold. In terms of footwear, get those waterproof trail running shoes out of the cupboard, you can put them to good use here.
Rope climbing is one of the many obstacles you have to tackle during the Spartan Stadion race
(Image credit: Spartan Race)
Needless to say, races like the Spartan Stadion will put some stress on your body, so you want it to be in top condition for race day. Make sure you rest enough before the race nothing can reproduce the effects of a good night sleep and that you don't tire your body out with bad diet in the upcoming weeks.
If you are planning on hitting the gym, and considering you are reading this, there is a good chance for that, you will want to keep an eye out for your protein intake, before, during and after the race.
To help muscle repair, take a serving of protein powder mixed with some water or milk/milk substitute after your exercise sessions in the gym.
On race day, have some running gels on you, that can give you a bit of a boost if you are running a bit low on energy.
For after the race, have some quick sugars (a banana or an apple) and a protein snack to replenish the energy lost and also to help muscle repair.
Are you ready to tackle the Stadion?
(Image credit: Spartan Race)
Some of the below exercises use weights and movements that can potentially be difficult to perform by people who haven't exercised much recently. Don't be silly and head into injury, especially if you already booked your ticket to the Spartan Stadion.
There is still time to book your tickets for the Spartan Stadion race in Twickenham Stadium
We also recommend wearing an activity tracker or a multi-sport smartwatch for the race and in general. The latter wearables are very sophisticated devices and can measure heart rate 24/7, track your movements using on-board GPS, and some of them even have built-in altimeters and other useful functions.
They tend to be waterproof too as wells as having scratch free screens, so they can withstand some abuse.
Make sure you warm up before you hit the weights. Do some light cardio, either running or cycling, to get your heart rate up a bit (you can always check your smartwatch to see what zone you are in).
Before performing the sets with the max weights you will use for the exercises, do a set or two with smaller weights to activate your muscles. Even small weights will use the muscles so don't overdo the warm up.
Also, let your muscles rest between sets to avoid muscle fatigue. Depending on the rep range, 90-120 seconds should be enough rest between sets.
And as always, if you are ever unsure, consult to your doctor before you start working with heavy weights.
The King of Lifts can help you build overall strength
(Image credit: Future)
One thing is for sure: you will need overall strength for the Spartan Stadion race. And is there a better way to build overall strength than doing deadlifts? No, there isn't. There is a reason why it's called the King of Lifts. Mastering deadlifts means mastering full body strength and unleashing the raw potential in your body.
To perform a barbell deadlift, you need the barbell in front of your legs on the floor, legs shoulder width-apart. Grab the barbell with overhand or mixed grip, legs bent and your back straight, shoulders open. Before you lift, activate your core and focus your attention on your legs and glutes.
First, start pushing with your legs and glutes, driving the bar up your legs. The barbell stays close to the body all the way through the movement. Once the bar went past your knees, straighten your back gradually until you fully stood up.
It is very important for your back to stay straight all the way. Don't hunch your shoulders and don't slump.
On the way down, bend your hip until the barbell passes your knees, then bend your knees and place the barbell down. Never just bend your back fully as you place the barbell down. That's the fastest route to the spinal ward.
Pullups are excellent to build upper back strength
(Image credit: Future)
There will most likely be some walls to jump and climb over during the Spartan Stadion race. You can try practising muscle ups (an exercise we added to the hardest calisthenics workout list), but if you lack the explosive upper body strength, you can also do pullups, pretty good exercise in their own terms, too.
There are two key factors to keep in mind about pullups the depth and the grip.
In the lowest position, don't let your shoulders drop completely. The good thing about pullups is that your arm muscles are engaged all the way through, no rest for the wicked here!
Also, you would like to grab the bar in a wide overhand grip to activate your lats. This is not a chin up after all, the main focus is on working the last.
If you find it difficult to do pullups, you can try doing lat pulldowns until you build up the strength to pull yourself up.
Burpees are classic Spartan race staple exercises
(Image credit: Getty Images)
Apart from many wall-style obstacles, the Spartan races are also famous for their penalty system: burpees! The famous 30-burpee penalty for missing an obstacle, synonymous with traditionalSpartanrace events, has been reduced to 15 to make this a fast-paced course.
Although you don't want to miss any obstacles, even if you did, you can get ready for the inevitable penalty session by practising burpees in advance.
We won't start telling you how to do burpees, you know it full well already. If you never did a burpee in your life, you might want to think twice going for the Spartan Stadion.
If you were one of millions (billions) of children who did burpees in school, well, it's still the same thing. Do a couple of practice rounds at home to make sure your muscles can remember the whole movement.
Box jumps can get your glutes and hammies ready for some explosive action during the Stadion race
(Image credit: Getty Images)
As mentioned before, the ability to hoist yourself over obstacles will come handy during the Spartan Stadion race, or any Spartan race for that matter. The ability to jump over obstacles can also come handy, too, and box jumps can get your lower half ready for just that.
Nothing is rocket science about it: stand in front of an elevated surface doesn't have to be as high as on the image above and jump on top of it, without using your arms to climb.
You should use your arms for swinging, though, helping you generate enough momentum for your take off. Bend your knees and really push with all your muscles (mainly glutes, hams and calves) and stabilising your body using your core.
Be careful when you jump down from the box!
You will most certainly need those pulling muscles to hoist things during the Spartan Stadion race
(Image credit: Future)
We mentioned hoisting quite a lot already maybe a bit too many times but we would like to emphasise the importance of having strong pulling muscles, ready to pull yourself up and pull objects close to you, both which you will do on race day.
You can do seated rows using a cable machine or even using resistance bands, like on the picture above.
Sit on the bench in front of the cable machine. Grab the little triangular handle and place your feet on the footrests. Pull the handles towards your abdomen, not your chest, slowly and not jerking the cable back and forth.
As you let the handle go forward, don't let your body lean forward too much. You are trying to work your lats and biceps here, no need to rock back and forth as you row. You're not trying to work a WaterRower here.
Your legs are not locked straight, neither is your elbow when your arms are fully extended, both are ever so slightly bent. Be careful when you let go of the handle at the end of each set.
Seems simple, but Farmer's carry works a range of core muscles
(Image credit: Getty Images)
Farmer's carry is as simple as it gets: pick up some weights and walk some distance. Probably the simplicity that gives it the competitive edge: you have to hold your posture, shoulders open, back straight as you walk, not to mention the grip you will require to hold the actual weights.
You will be required to carry weight on the Spartan race, one way or another, and a firm grip is not a disadvantage either. The farmer's carry can help you improve both your carrying capacity and grip strength, all in the same time.
Even better, this exercise can be do carrying anything, dumbells, kettlebells or even barbells (the trap bar variety). As long as it doesn't restrict you in your walk and the weight is relatively heavy to carry, anything goes.
Make sure you don;t drop the weights on your feet, though!
Running is a great way to build endurance and cardiovascular health
(Image credit: Fitbit)
We left the most obvious entry last: what could build endurance better than long cardio sessions? Let it be running (outside or on a treadmill), cycling (on a road bike or indoor bike) or rowing (indoor rowers are great), going the distance will improve your VO2 max, your stamina, cardiovascular health and can improve your overall wellbeing too.
Although you won't have to run excessive amounts between obstacles on the Spartan Stadion race, it is still recommended to do cardio before the race, for the aforementioned reasons. Having outstanding stamina will help you breeze through the race and conquer the Stadion like a champ!
Posted: November 2, 2019 at 6:49 am
THIS WEEK
Free Bike Registration: Nov. 2, 9 a.m. to 3 p.m.; North Delta Recreation Centre; Hosted by the Delta Police Department. Registering your bike is quick, simple and free; all you need is your bike so that we can add a tamper proof decal, and an email address. Once registered, your bike will be in the database so that if it is stolen and police recover it, your bike will be returned to you.
Road Safety Community Fair: Nov. 2, 10 a.m. to 3 p.m.; North Delta Recreation Centre; Come learn about road safety and Vision Zero in Delta. Hosted by Safe Active Transportation Delta, the Delta Police Department, TransLink and HUB Cycling.
Chelsea Gate Buffer Zone Planting: Nov. 2-3, 10 a.m. to 3 p.m.; 11188 72nd Ave.; Drop in any time to help Cougar Creek Streamkeepers plant 700 native trees, shrubs and ferns in Cougar Canyon Environmental Reserve behind the new Chelsea Gate townhomes. Meet at 11188 72nd Ave. Theres free street parking available a short distance up or down 72nd Avenue and also in the Heath Elementary School parking lot. Please wear hiking boots, gumboots or other sturdy footwear, long pants, and layers for rain or shine. Never planted before? No problem, well show you how! Gloves, tools and snacks will be provided.
Meet the Artist Savina Purewal: Nov. 2, 2 p.m. to 4 p.m.; George Mackie Library; Local artist Savina Purewal will be displaying her work at the library during November and December. Purewal is a multi-media artist and abstract painter. Her work is a reflection of her experiences with wildlife, activism and environmental issues. Come out and meet the artist on Saturday afternoon. Everyone welcome.
Christmas for Kenya Fundraiser and Silent Auction: Nov. 2, 7 p.m. to 9 p.m.; Delta Church, 7696 112th St.; Join us for a fun-filled night bidding at the silent auction, enjoying a delicious dessert and listening to beautiful Christmas music. Craft items from Kenya and other items will also be for sale for your early Christmas shopping. All proceeds will benefit over 100 children cared for and educated at St. Elizabeth Children Centre.
Fun with Ozobot: Nov. 3, 2:30 p.m. to 3:30 p.m.; George Mackie Library; Come to the library for an afternoon of STEAM fun with Ozobots. Using visual coding and Keva Planks, kids ages eight and up can create a town for these little robots to roam and explore. Registration is required. Visit our events page at fvrl.ca to register.
Coffee With a Cop: Nov. 5, 9:30 a.m. to 11:30 a.m.; Kennedy Seniors Recreation Centre; North Deltas Kennedy Seniors Recreation Centre will be hosting Coffee with a Cop on Tuesday, Nov. 5. A constable from the Delta Police Department will be available in the lobby to answer your questions.; feel free to drop by, have a cup of coffee and discuss issues you face or just thank them for their service. For more information, please contact Kennedys customer service desk at 604-594-2717.
Early Childhood Education Assistant Certificate Information Session: Nov. 5, 6:30 p.m.; North Delta Secondary, 11447 82nd Ave.; This Delta School District program is designed to meet the needs of adults wanting to obtain an Early Childhood Educator Assistant Certificate while ensuring that they receive a more thorough grounding in early childhood education than just the required single course of training. Please pre-register by calling 604-940-5550 (course# ECE003-N2).
Pre-Retirement Workshop: Nov. 7, 2:30 p.m. to 4 p.m.; George Mackie Library, 4683 51st St.; Are you close to retirement or debating about it? Come to George Mackie Librarys free pre-retirement workshop on Canada Pension Plan and old age security benefits. A Service Canada representative will help you to build a better understanding of planning for retirement and explain how you can ensure that you are receiving all the benefits available to you. Even if you are already receiving pensions, this session will be beneficial. There are more than ten different CPP and OAS provisions and benefits of which you may not be aware.
From Gremlin to Gorgeous Grooming Tips for Your Pet: Nov. 7, 6:30 p.m.; Delta Community Animal Shelter, 7505 Hopcott Rd.; Hosted by DCAS, this is a free class but space is limited so register early. Minimum registration of five people per class. To register, call 604-940-7111.
Student Mindfulness Seminar: Nov. 9, 7 p.m. to 8:30 p.m.; Delta Manor Education Centre, 4750 57th St.; The South Delta Secondary School and Delta Secondary School parent advisory committees are co-hosting a mindfulness education event for Delta teens who may be struggling with symptoms of stress, anxiety and depression. The free-with-registration event is open to Delta teens and their parents/guardians, and features the leading expert in mindfulness practice for teens Dr. Dzung Vo, founding director for the BC Childrens Hospital Centre for Mindfulness. Vo co-developed a program for young people called Mindful Awareness and Resilience Skills for Adolescents. The program helps teens build self-initiated skills for coping with stress, pain and the mental wellness challenges of anxiety and depression. Vo will be talking about the foundations of mindfulness practice and offering a hands-on demonstration.
Remembrance Day Ceremony: Nov. 11, 10:40 a.m.; North Delta Social Heart Plaza, 11415 84th Ave.; On Monday, November 11, 2019, please join us at The City of Deltas official Remembrance Day Ceremony in North Delta. Ceremony gets underway at 10:40 a.m. with a reception to follow at the North Delta Recreation Centre. Hosted by Kennedy House Seniors Society. The city is also holding a ceremony at Memorial Park in Ladner (47th Avenue and Garry Street). Parade begins at 10:15 a.m. and runs from the Legion at 4896 Delta St. to the cenotaph at Memorial Park for the 10:45 a.m. ceremony. Hosted by the Royal Canadian Legion Delta Branch 61.
An Evening with Ann Pelo Education for Citizenship: Nov. 13, 7 p.m.; North Delta Secondary, 11447 82th Ave.; Ann Pelo is a teacher-educator who consults early childhood educators on inquiry-based teaching and learning, pedagogical leadership, and the necessary place of ecological identity in childrens lives. She is the author of several books including The Language of Art and From Teaching to Thinking. Please pre-register online at childcareoptions.ca/events/education-for-citizenship-the-participation-rights-of-children.
Get Up and Go! Free Try it Session: Nov. 14, 10:30 a.m. to 11:30 a.m.; Kennedy Seniors Recreation Centre; The Kennedy will be hosting a free Get up & Go! session to promote registered programs for January. Get Up & Go! provides an entry level exercise program for seniors with balance and mobility impairment who would otherwise be unable to attend a community based exercise class. Come see if this is the right exercise program for you at no cost. To register or for more information, please call 604-594-2717.
Snow Angels Information Session: Nov. 14, 6:30 p.m. to 8 p.m.; North Delta Recreation Centre; Join us for an information session that will assist you in becoming a Delta Snow Angel. You will fill out a registration form, receive police information check forms and discover how you can complete all the steps to become a part of our team. If you are 13-17 years old, please attend with someone over the age of 19 that will be supervising you during your volunteer shifts. Group leaders will need to attend in order to receive the forms to take back to your team/group. You will receive a 1.5 hour volunteer credit for attending one of these sessions. It is not mandatory that you stay the full 1.5 hours, you will only need to stay until your registration process is complete and we answer any questions you may have.
Anticipating Special Occasions & Holidays While Grieving: Nov. 14, 7 p.m. to 9 p.m.; Centre for Supportive Care, 4631 Clarence Taylor Cres., Ladner; The Delta Hospice Society is hosting a free presentation on navigating holidays and other special occasions while grieving a loved one. For more information and to pre-registration, call 604-948-0660 or email debra@deltahospice.org.
Osteofit Free Try-it Session: Nov. 21, 9:15 a.m. to 10:15 a.m. and 6 p.m. to 7 p.m.; Kennedy Seniors Recreation Centre; The Kennedy will be hosting free Osteofit try-it sessions to promote a course that will be offered in January. Osteofit is a certified exercise, education and falls prevention program for individuals with osteoporosis, low bone density or who are at risk of fractures and falls. Osteofit aims to provide safe and gentle exercises for individuals with minimal previous exercise experience. Find out if this is the program for you at no cost. To register, please contact 604-594-2717.
ICBC Safe Driving for Seniors: Nov. 21, 9:30 a.m. to 12 p.m.; Kennedy Seniors Recreation Centre; Kennedy Seniors Society welcomes ICBC to present essential information to help keep seniors safe on the road. Also, learn about the governments new Enhanced Road Assessment (ERA) program that evaluates ones ability to safely operate a motor vehicle. This is a free event. Please call the Kennedy Seniors Recreation Centre at 604-594-2717 for more information or to register.
Fluterrific: Nov. 24, 2 p.m.; North Delta Centre for the Arts, 11425 84th Ave.; This is the sixth year for this afternoon of flute music co-sponsored by the City of Delta. Enjoy a concert with a local flute ensemble performing baroque, classical, Broadway and Latin music. Doors open at 1:30 p.m. Tickets are $10, free for children 10 years and under. To register, call 604-952-3000. Note: if the North Delta Centre for the Arts is not ready in time, the show will instead be held next door at the North Delta Recreation Centre.
Books and Games at the Library: Nov. 25, 2 p.m. to 4 p.m.; George Mackie Library; Game on in the library. Play board games while library staff creates a personalized book list based on your favourite titles or subjects. Everyone welcome.
Personal Emergency Preparedness Workshop: Nov. 28, 6:30 p.m. to 8:30 p.m.; North Delta Recreation Centre; This free personal preparedness workshop will teach you the risks, how to make an emergency plan, and what to do in an emergency or disaster. Register at deltareg.ca (barcode: 437192) or by calling 604-952-3000.
Osteofit Free Try-it Session: Nov. 30, 9:15 a.m. to 10:15 a.m.; Kennedy Seniors Recreation Centre; The Kennedy will be hosting a free Osteofit try-it session to promote a course that will be offered in January. Osteofit is a certified exercise, education and falls prevention program for individuals with osteoporosis, low bone density or who are at risk of fractures and falls. Osteofit aims to provide safe and gentle exercises for individuals with minimal previous exercise experience. Find out if this is the program for you at no cost. To register, please contact 604-594-2717.
Get Up and Go! Free Try it Session: Nov. 30, 10:30 a.m. to 11:30 a.m.; Kennedy Seniors Recreation Centre; The Kennedy will be hosting a free Get up & Go! session to promote registered programs for January. Get Up & Go! provides an entry level exercise program for seniors with balance and mobility impairment who would otherwise be unable to attend a community based exercise class. Come see if this is the right exercise program for you at no cost. To register or for more information, please call 604-594-2717.
Acrylic Art with Dawn: Dec. 7, 1 p.m. to 3 p.m.; Kennedy Seniors Recreation Centre; Come spend an afternoon with Dawn and let your creativity and inner artist shine. No experience is necessary in this fun and relaxing atmosphere. Dawn will take you through the steps to build your masterpiece from the blank canvas to a beautiful finished product you will be proud to display. Class costs $15 and all supplies are provided. All that is required is an open mind and a creative heart. To register, please contact 604-594-2717.
Maker Monday: Mondays through Dec. 2, 3:30 p.m. to 5 p.m.; George Mackie Library; Start the week creatively. If youre between the ages of 8 and 12, drop in for Maker Monday and engineer something with KEVA Planks. Something new will be designed and made each week; you could be constructing cardboard structures on Sept. 23 or creating Robot Art on Sept. 30. Some of the other amazing things well be doing are designing electronic inventions with Makey Makey and building with Magformers.
Take Off Pounds Sensibly: Tuesdays, 9:30 a.m. to 11 a.m.; Deltassist, 9097 120th St.; A non-profit organization. We have a friendly group to help you lose weight. For more info call Eileen Labron at 604-596-0233.
Kennedy Seniors Choir: Tuesdays, 10:15 a.m. to 11:15 a.m.; Kennedy Seniors Recreation Centre; Janette Sobkowicz, choirmaster with a bachelors of music degree and 20 years of experience teaching music and conducting choirs, starts the newest program at Kennedy Seniors Recreation Centre. Join Janette and seniors from the centre in singing and socializing. For more information please call 604-594-2717 or visit the centres customer service desk. Please note: this drop-in activity requires a punch pass.
Storytime: Tuesdays, Fridays and Sundays through Dec. 6, 10:30 a.m. to 11 a.m. (Tuesdays and Fridays) and 12:30 p.m. to 1 p.m. (Sundays); George Mackie Library; Introduce kids to the love of books and language with Storytime. Children and caregivers will enjoy interactive stories, songs, rhymes and more. Storytime prepares children to learn to read. Suitable for ages 2 to 6 years.
Relaxation Circle: Tuesdays, 10:30 a.m. to 11:45 a.m.; Centre for Supportive Care, 4631 Clarence Taylor Cres., Ladner; Are you an adult living with cancer or serious illness and would like to relax body and mind? Then join the Centre for Supportive Cares free Relaxation Circle where you will learn and practice relaxation techniques and experience soothing touch by volunteers, guided imagery and live music by our music therapist. Open to family members and friends too. No need to register, just show up! For more info, call 604-948-0660.
Suicide Grief Support Group: Tuesdays through to Dec. 3, 1 p.m. to 3 p.m.; Centre for Supportive Care, 4631 Clarence Taylor Cres., Ladner; Recent loss due to suicide and want the support of others in similar circumstances? Join a free adult suicide grief support group where you can share your feelings and thoughts in a safe and supportive environment, learn about coping strategies and resources, and develop community with others. For more info and to pre-register, call 604-948-0660.
Settlement Workers Punjabi/English: Alternate Tuesdays, 1 p.m. to 5 p.m.; George Mackie Library; Are you a newcomer to Canada who needs help adjusting to your new life? Free and confidential services are offered to help newcomers with all their needs during the process of settling into their new community. Settlement and integration services are free for immigrants, refugees and their families in B.C.
Lego Club: Tuesdays through Nov. 26, 3:30 p.m. to 4:30 p.m.; George Mackie Library; Love Lego? We provide the Lego, you bring your imagination. Come play, create, and experiment. Lego Club is a fun afternoon program for kids. Children under 5 must be accompanied by an adult.
Recovery International Weekly Meetings: Tuesdays, 7 p.m.; North Delta Evangelical Free Church, 11300 84th Ave.; Recovery International is a weekly community-based self-help mental health group that offers tools and techniques that participants can use to deal with depression, anxiety, impulse control, anger management and a variety of other nervous and mental health issues. Meetings are led by trained group leaders.
Bridge at East Delta Hall: Wednesdays, 12:30 p.m. to 4 p.m. and Thursdays, 9:45 a.m. to 1:30 p.m.; East Delta Hall, 10379 Ladner Trunk Rd.; The Duplicate Lite Bridge Clubs is conducting their games in Delta. Cost is $8 per session, including refreshments. First time players are invited to come give bridge a try. Register by emailing ljsimpson@telus.net or calling Lynda Simpson at 604-788-4721. For more info about the bridge clubs, visit duplicatelite.ca.
Bereavement Support Group: Wednesdays through to Nov. 13, 1 p.m. to 3 p.m.; Have you recently experienced the death of a loved one? Then consider joining a safe and supportive free group for bereaved adults to share with and listen to others in similar situations, and learn to navigate their grief process. For more info and to pre-register, call 604-948-0660.
Settlement Workers Arabic/Mandarin/English: Alternate Wednesdays, 1 p.m. to 5 p.m.; George Mackie Library; Are you a newcomer to Canada who needs help adjusting to your new life? Free and confidential services are offered to help newcomers with all their needs during the process of settling into their new community. Settlement and integration services are free for immigrants, refugees and their families in B.C.
Supporting Family Resilience Group: Wednesdays, 7 p.m. to 9 p.m.; Delta office Canadian Mental Health Association Vancouver-Fraser, 4871 Delta St.; The Canadian Mental Health Association Vancouver-Fraser offers a no-cost support group for parents and caregivers of youth and young adults who are working through mental health and/or substance use concerns. Facilitated by both peers and counsellors, the group meets weekly at our Delta office. Please register prior to your first meeting by phone: 604-943-1878, or email: info.delta@cmha.bc.ca.
Restorative Yoga For People Living with Cancer: Thursdays, through to Nov. 28, 10:30 a.m. to 12:30 p.m.; Centre for Supportive Care, 4631 Clarence Taylor Cresc., Ladner; Join a free yoga group where body, breath and mind come together in fully supported reclining yoga positions. Yoga experience is not necessary. For more info and to pre-register, call 604-948-0660.
Babytime: Thursdays until Dec. 5, 10:30 a.m. to 11 a.m.; George Mackie Library; Make language fun, and start early with Babytime. Help your baby develop speech and language skills. Enjoy bouncing, singing, rhyming and stories. Babytime is a fun, social bonding activity for babies and caregivers. Suitable for babies 23 months and younger.
Parent Time: Thursdays through Dec. 5, 11 a.m. to 11:30 a.m.; George Mackie Library; Relax and mingle after the fun social bonding activity of Babytime. Parent Time provides parents and caregivers an opportunity to meet other parents, learn new parenting skills, share information and resources. Suitable for parents of babies 23 months and younger. Schedule: Oct. 31 green screen with babies in costume; Nov. 7 car seat safety with BCAA; Nov. 14 breastfeeding clinic; Nov. 21 public health nurse; Nov. 28 speech and language with Fraser Health; Dec. 5 breastfeeding clinic.
Restorative Yoga For People Living with Cancer: Thursdays through Nov. 28, 1:30 p.m. to 3:30 p.m.; Centre for Supportive Care, 4631 Clarence Taylor Cresc., Ladner; Join a free yoga group where body, breath and mind come together in fully supported reclining yoga positions. Yoga experience is not necessary. For more info and to pre-register, call 604-948-0660.
Mental Health Resiliency Support Group: Second and fourth Thursday of each month, 7 p.m. to 9 p.m.; South Delta; Canadian Mental Health Association Vancouver-Fraser offers a mental health resiliency support group in South Delta for individuals living with a mental health concern or experiencing symptoms. Please call the Delta office at 604-943-1878 or email info.delta@cmha.bc.ca to register for your first meeting.
Knit & Stitch: Fridays, 2 p.m. to 4 p.m.; George Mackie Library; Pack up your needles and yarn, crocheting or any other projects and head to the library. Join members of all ages and abilities to share ideas, techniques and good conversation.
Teen Advisory Group: First Thursday of each month, 6:30 p.m. to 7:30 p.m.; George Mackie Library; TAG is a group of committed teens (ages 13-19) who volunteer their time and energy to help staff develop teen-oriented programs, assist at library events and act as library representatives in North Deltas teen community. Membership is a resume booster and helps earn volunteer hours. There is time to socialize and plan. Did we mention that there is free food? If interested, apply at the library.
Evening Book Club: Second Tuesday of the month, 7:15 p.m. to 8:30 p.m.; George Mackie Library; Join us to discuss books in a casual setting. New members are welcome. Books are provided.
Poetry Night in Punjabi: Third Tuesday of the month, 6:30 p.m. to 8 p.m.; George Mackie Library; Come hear two published poets/authors read and discuss their work and answer questions from the audience. Held in collaboration with Kendri Punjabi Lekhak Sabha, Uttari Amrika and Punjabi Lekhak Manch Vancouver.
Cubetto Storytime: Third Saturday of the month, 10:30 a.m. to 11 a.m.; George Mackie Library; The little ones can get into the action with Cubetto Storytim. Cubetto is a friendly wooden robot that offers a fun first step into the world of programming while encouraging imagination. Kids aged 3-5 can use Cubetto to learn the basics of coding, logic and pattern recognition. There are no screens to stare at and no reading to do. Join Cubetto for a fun, hands-on storytime every third Saturday of the month until November.
Teen Night Pizza & Games: Fourth Tuesday of the month, 5 p.m. to 7 p.m.; George Mackie Library; Do you love to play board games? Are you between 12 and 19 years old? Then come to the library for a fun night of gaming and free pizza provided by Imperial Hobbies.
Afternoon Book Club: Fourth Thursday of the month, 1 p.m. to 2:30 p.m.; George Mackie Library; Join us to discuss books in a casual setting. New members welcome and books provided.
Crossroads United Church Monthly Community Dinner: Fourth Saturday of every month, doors open at 4:30 p.m., dinner starts at 5 p.m.; Crossroads United Church, 7655 120th St.; Crossroads United Church invites you to their monthly community dinner. Come and enjoy this free nutritious meal served in a casual, safe environment. It is a sit-down served meal and is open to anyone who would benefit from good food in a safe, family-friendly setting. For more info go to crossroads-united-church.ca.
Baby Bump Book Club: Last Monday of the month, 7:30 p.m. to 8:30 p.m.; George Mackie Library; Are you a mom-to-be? Have you heard about the new Baby Bump Book Club at the Mackie Library? Check it out on the last Monday of the month. This group is very organic; it can be whatever you need it to be.
Preschool Science Storytime: Last Friday of the month through to Nov. 29, 10:30 a.m. to 11 a.m.; George Mackie Library; Join us the last Friday of every month for a special Preschool Science Storytime. A different subject will be featured every month and will include a story (fiction or non-fiction), a group re-telling of the science aspects of the story and a hands-on activity. Lets build preschoolers to become not only good readers but inquisitive citizens too.
Prostate Cancer Support Group Surrey: Last Saturday of every month, 10 a.m. to 12 p.m. (except July and Dec.); Valley View Memorial Gardens, 14644 72 Ave., Surrey; PCSG Surrey provides awareness, support and education for the prevention, treatment and cure for men diagnosed and treated for prostate cancer in Delta, Surrey, Langley and White Rock. Spouses and guests are welcome. For additional info visit procansupport.com or call 604 574-4012.
Book A Librarian in Punjabi and Hindi: Available by appointment; George Mackie Library; Learn how to download books from the library, find what you need on the library website, research and learn using the librarys computer-based services, what books you might like based on your interests, basic internet and basic computer. Book your personalized 30-minute session by phone (604-594-8155) or in person.
Delta Music Makers Concert Band: Did you have fun playing in a band in high school? If so, dust off your instrument, contact Curt Jantzen (cjband7@gmail.com), then join us in Ladner Tuesday evenings. The Delta Music Makers Concert Band is a fun group of adults who love to rehearse and play concerts in the community. Especially needed now are trumpets and clarinets, or any instrument except alto sax (that section is full).
Delta Scottsdale Lions Club: Second and fourth Tuesday of each month; The Lions Club is a service club that welcomes both ladies and men. If you would like to be involved in helping in your community, join us on the second and fourth Tuesday of each month (not mandatory) at the Delta Golf Course. For more info call Al at 604-594-8783.
Canadian Federation of University Women, North Delta/Surrey: CFUW is a national non-partisan, voluntary, self-funded organization working to improve the status of women and to promote human rights, public education, social justice and peace. Every year, CFUW and its clubs award close to $1 million to women to help them pursue post-secondary studies and also provide funding for library and creative arts awards. CFUW clubs provide learning and fellowship through lecture series, book clubs and issues groups, work to prevent violence against women and child poverty, and promote early learning and child care. North Delta/Surrey club meets monthly and is open to all women graduates, students and associates. Call Barb (604-594-6145) or Eleanor (604-589-3631), or email northdeltasurreycfuw@gmail.com for info.
North Delta Newcomers and Friends: NDNF is a ladies social club. Please call and arrange to attend some of our morning walks, coffee times, stitch-and-chats, card games, par-3 golf, potlucks and monthly dinners. For more info please call Kathy (604-583-3691) or Diane (604-543-7345).
Gamblers Anonymous: Has gambling taken over your life or the life of someone you know? Call 1-855-222-5542 to take back your life. Gamblers Anonymous is a non-profit fellowship of men and women who share their experience, strength and hope with each other that they may solve their common problem. Call 1-855-222-5542, email friend@gabc.ca or visit gabc.ca for more info.
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What's happening: week of Oct. 31 - BCLocalNews
Posted: November 2, 2019 at 6:48 am
One of the most frustrating things about getting older is when the pounds pile up along with the years. Keeping weight off can be a challenge, even when you arent eating more or exercising less. But dont be discouraged. Aging may be inevitable, but getting fatter need not be.
Obesity affects about 40 percent of American adults, including the young and middle aged, an estimated 93.3 million adults, according to the Centers for Disease Control and Prevention. It is a serious public health problem, raising the risk of Type 2 diabetes, heart disease, stroke and certain cancers.
One big reason we gain weight as we get older is because we gradually lose muscle mass, about one percent every year, says Donald D. Hensrud, associate professor of preventive medicine and nutrition at the Mayo Clinic College of Medicine. This causes a decrease in our basal metabolic rate, that is, the process of burning calories while we are at rest. The lower the metabolic rate, the fewer calories we burn.
It may be imperceptible year to year, but compare the amount of muscle mass with the average 80-year-old to the average 20-year-old and it becomes more apparent, says Hensrud, also medical director of the Mayo Clinics Healthy Living Program. The greater the amount of muscle mass we have, the greater our resting metabolic rate.
Also, spontaneous physical activity separate from exercise often ebbs with age, he says.
In general, the average 80-year-old will move less in small and big ways throughout the day compared to the average 20-year-old, Hensrud says. And exercise, separate from daily activity, probably declines, although that only affects in a large way the smaller proportion of people who exercise regularly.
Bethesda dietitian Jessica Murgueytio agrees. Many of my patients admit to moving less overall as they get older, and the first thing I recommend for weight loss is to add weight training at least two to three days per week to slow down sarcopenia (age-related muscle loss), along with an additional day or two of cardiovascular exercise, she said in an email.
She suggests working with a personal trainer, especially on weights, to learn to lift safely and effectively.
On top of this, I encourage my patients to meet the 10,000 steps per day goal, so they are taking walks throughout the day or doing house or yard work, vs. getting home from the gym and sitting all day, she said. This will also impact metabolic rate.
Changes in hormones declines in testosterone in men and estrogen and progesterone in women also can affect weight. But its a false assumption that postmenopausal women gain more weight than men, Hensrud says. Rather, both sexes gain, but weight tends to redistribute in women more quickly than in men, often ending up in the abdomen one reason for this misperception.
Weight gain seems to affect men and women similarly, he says, typically about a pound or more annually, often between Thanksgiving and New Years.
This doesnt seem like much, but on a population-wide basis it adds up to quite a bit, he says. It is cumulative. It stays on. So, after 20 or 30 years, it adds up. During menopause, weight gain (in both sexes) is about the same. But (in women) weight shifts more toward the abdominal region, so it appears to be greater weight gain. The same thing happens in men greater weight gain with age in the abdominal region but it occurs more gradually.
There also may be physiological influences at work. A recent study suggests that lipid turnover in adipose tissue (where the body stores fat) decreases during the aging process, meaning the removal of fat from fat cells slows down, contributing to weight gain.
Researchers studied the fat cells in 54 men and women during a 13-year span, and all of them showed declines in their rate of lipid turnover. The results indicate that processes in the fat tissue regulate changes in body weight during aging in a way that is independent of other factors, says Peter Arner, of the Karolinska Institute in Sweden and one of the studys main authors, along with collaborators from Uppsala University in Sweden and University of Lyon in France.
Experts suggest people keep exercising regularly, monitor calories, lift weights and move throughout the day, avoiding sitting as much as possible.
All types of physical activity burn calories and are important, Hensrud says. Resistance training (weightlifting) helps lose abdominal fat. Exercise is the most efficient way to burn calories, especially high-intensity interval training, or HIIT, that is, short bursts of intense exercise followed by brief recovery periods.
(HIIT) has also been shown to help lose abdominal fat, he says. Moving throughout the day instead of sitting can also help burn a relatively large amount of calories.
Murgueytio warns that if exercise and muscle mass wane, its important to compensate by cutting calories. I encourage my patients to work on portion control and eating a higher volume of lower calorie foods, like fresh fruits and vegetables, since they will fill us up with less total calories and are important for aging, vitality and disease prevention, she says.
The good news is that weight gain seems to stabilize after the mid-60s, in part because people often eat less when they get older, Hensrud says. Obesity among those older than 60 is about 41 percent, compared with nearly 43 percent for people ages 40 to 59, and 36 percent for those 20 to 39, according to the CDC.
Although physical activity probably continues to decline throughout the life span, energy (calorie) intake also tends to decline in the elderly, he says.
Read more from the original source:
Growing old doesn't mean you also have to grow the pounds - The Keene Sentinel
Posted: November 2, 2019 at 6:48 am
Super food in a glass, these weight loss shakes and will aid in your weight loss.
Losing weight is not an easy task. It requires the perfect combination of foods to eat, foods to avoid and an effective workout routine. One needs to give consistent effort to not only lose weight quickly but also maintain their weight. Common advice that most health experts and dietitians give is to add lots of good quality protein foods in your diet to lose weight in a healthy way.
Weight loss shakes can be a perfect, filling meal replacement option for those of us looking to shed those extra kilos in a healthy manner. Weight loss or meal replacement shakes are in high demand among fitness enthusiasts all over the world. You can satisfy junk food cravings by having protein shakes that can keep you full until the next meal. Weight loss shakes are also full of nutrients which makes the food a wholesome meal in itself!
1. Peanut butter shake
Homemade peanut butter weight loss protein shake is nutty, creamy and delicious. The shake needs no added sugar and is high in fiber and low in fat. Blend together a cup of yogurt, half a cup almond milk, and two tablespoons of peanut butter. Serve chilled!
2. Vegan protein shake
If you are vegan or lactose intolerant, dont worry. Theres high protein weight loss shake available for you too! Blend cup of silken tofu, a cup of almond milk, a banana, cup cooked oats, a teaspoon of honey and a teaspoon of vanilla essence. Tofu and nut milk gives you proteins and the oats add the necessary fiber to your weight loss drink!
3. Raw egg protein shake
If you want to build muscles along with losing weight, this homemade raw egg protein shake is your solution. Mix a good quality raw egg with half an avocado, half a cup of milk, a banana, a teaspoon of honey and half a teaspoon of cinnamon. Blend all the ingredients together and consume immediately!
4. Summer weight loss shake
Summer fruits are low in calories and really delicious. To make this delightful and refreshing weight loss all you need to do is blend together ten cubes of mangoes and pineapples each, some yogurt and a teaspoon of flax seeds. This drink is rich in fibre and protein!
ALSO READ: Weight Loss Tips: What is reverse dieting and who should follow it
See more here:
Weight Loss Shakes: THESE are the shakes that will help you lose those few extra kilos - PINKVILLA
Posted: November 2, 2019 at 6:48 am
Editors note: This feature originally appeared in the November issue of DS News, now available online
Housing remains a bright spot in economic growth, according to commentary from the Fannie Mae Economic and Strategic Research (ESR) Group. Risks to the ESR Groups forecast remain biased to the downside, while trade tensions between the U.S. and China continue to pose the greatest threat to growth, but housing is expected to be a source of strength in the near term. With this improved economic activity in housing, competition between service providers remains strong.
However, according to Chad Mosely, Chief Relationship Officer at MCS, competition brings its own complications when it comes to maintaining a top-notch team.
As we are currently experiencing a strong economy, we have seen that finding vendors and employees can often be challenging, he told DS News. In addition to not having as many vendors and employees looking for work, we are also competing against a robust homebuilding industry.
Alan Jaffa, CEO, Safeguard Properties, noted that current employment conditions, at least in the property preservation space, could be impacting costs.
According to Xactware pricing trend data, 2018 average property preservation and maintenance retail labor rates rose by an average 4.3% across the board, with drywall installers showing a 10% increase.
The labor market also is tightening for skilled talent for inspector/contractor networks, said Martin. As volumes decline, it is not as profitable for them to invest time and money in maintaining their mortgage field services businesses.
The price of property preservation and maintenance has also been in flux in recent years, according to Rob Martin, Product Manager for Property Solutions at Xactware, and with pricing so volatile, costs may not be what they seem.
Cost data indicated price volatility throughout many categories during 2018 and early 2019, Martin said. These price fluctuations, some of which were quite sudden, rendered older and outdated pricing data sets too unreliable for making business decisions.
Cheryl Travis-Johnson, COO, VRM Mortgage Services, noted that one of the biggest challenges in property preservation is costs between the servicer and the vendor.
The seller wants to keep costs down, and the vendor needs their costs to cover their profit margin, Travis-Johnson said. If they dont meet in a good place, you risk having the vendor compromise to remain sustainable.
Staying on the Same Page
Another ongoing challenge on the property preservation front is working to ensure that all stakeholders in the property preservation chain are the same page. Jaffa noted that timeframe problems can often crop up, as not every vendor and service provider works exactly the same way.
Completion timeframes differ among investors, and local codes often require services beyond the scope of the work assigned to property preservation companies by clients, Jaffa said.
Another current challenge we have seen in the industry is the enhanced oversight of cities with vacant properties, Mosely said.
Over 1.5 million U.S. single-family homes and condos are vacant, representing 1.6% of all homes, according to a new report from ATTOM Data Solutions. The report revealed that there are a total of 9,612 zombie homes or properties facing possible foreclosure which have been vacated by their owners nationwide, with the highest number of zombie properties in New York (2,428), followed by Florida (1,634), Illinois (985), Ohio (891), and New Jersey (463).
When it comes to managing these properties, Mosely told DS News that communication is key.
As more and more cities establish new legislation to protect and preserve their communities, we are constantly evolving our property registration process to keep up with these updates, Mosely said. This includes maintaining communication with code officials, reviewing ordinances, and updating our property registration matrix to determine the risk of properties.
A Daunting Forecast
Of course, damaging natural disasters, ranging from storms to wildfires, earthquakes, and floods, all present an increasingly significant risk to the property preservation industry. Chad Mosely suggested that leveraging technology is the key to staying ahead of these dangers, and to responding to them properly when they do occur.
Advancing technology can allow servicers and vendors to track the paths of storms and identify the properties at the highest risk of damage, Mosley said.
This permits servicers to prioritize which properties need to be addressed first, and also enables them to prioritize customer outreach immediately.
Costs, of course, can also be elevated following disasters, as Jaffa pointed out, thanks to factors such as debris disposal.
Many of the challenges associated with disaster preparedness come down to the bottom line of money, both on the servicer and vendor front.
Jane Mason, Founder and CEO of Clarifire, stressed how servicers are going to need to change their previous notions about natural disasters moving forward, at least in part to reduce the current high costs associated with disaster preparedness.
As any mortgage servicer will attest, managing through natural disaster events can wreak havoc on the cost of servicing, Mason said. This is why todays technology needs to help reduce risk for servicers, as well as their borrowers and investors, when a disaster occurs. The goal is to minimize expenses and add controls during events that can quickly go in the other direction if planning and proactive strategies are not in place.
In disaster areas, servicers are going to face competition among vendors and local resources, and cooperation is required.
Not only are we sharing vendors in the affected areas, but many times, the vendors are personally affected by the disasters and may either not be able to perform the work or be limited in the amount of work that they can accept, Mosely said.
Jaffa concurred, stating, Property preservation companies need to assess the capabilities of their inspector and contractor networks in the affected area. Often, because those inspectors and contractors in the area of the disasters have been impacted themselves, preservation companies need to reallocate resources for periods of time and adjust as needed.
According to Alan Jaffa, time is of the essence when it comes to these events. This means vendors and serviers must prioritize ahead of time by establishing allowables so affected properties can be preserved on the property preservation providers first visit.
With the volume of properties affected and the potential for serious damages heightened, property preservation vendors cannot get delayed by lengthy bid cycles with the client or investor, Jaffa said. He also recommended prioritizing damage repairs in a descending manner from most critical to least critical.
For example, vendors need to address any leaks before they begin cleanup services, like removing water-soaked items and debris, Jaffa said.
The U.S. has experienced 36 major disasters so far in 2019, according to data from Fannie Mae, and for those homes in disaster-areas, preparation begins at the building process. Mike Hernandez, VP for Housing Access and Disaster Response & Rebuild at Fannie Mae, stated that preparedness should include far more than financial steps and logistics.
A study by the National Bureau of Economic Research found that mortgages written on homes in these exposed locations are being shed by banks and absorbed by Fannie Mae and Freddie Mac. This implies that homeowners and investors have been making location decisions without properly pricing the cost of potential peril, and that the government has been enabling the oversight, the Harvard Business Review reporter.
Chad Mosely also noted that the number of homes in high-risk areas has grown.
As growth and population have increased, properties affected by natural disasters have increased, Mosley said. As a result, there are more homes in areas that could be affected by natural disasters. As such, it is critical that we continue to perfect processes and technology to address these risks as they arise.
Mosely added that the most important part of preparation is to have the finances available ahead of time in the event of a disaster, especially those in disaster-prone areas.
We recommend that servicers have a pre-approved emergency allowable for natural disasters that allow completion of certain emergency work to prevent additional damage (such as drywall removal and water extractions), he said. These services could make the difference in a property having repairable damage versus catastrophic damage.
The problem with preparing, Mosely added, is that storms are often unpredictable.
There are many instances where servicers will spend time and money protecting homes from damage, but then the storm changes its course and hits many homes not protected, he said.
To alleviate the headache of dealing with the unexpected, making you sure there are clear guidelines in place between servicers and vendors can make all the difference.
It would be helpful if investors provided more specificity on how each investor wants mortgage servicers to behave following a major storm or disaster, Jaffa said. Some investors have procedures in place while processes can remain unclear for others. Establishing clear guidelines and continuously updating them following a major storm or disaster will alleviate some of the challenges when managing affected properties.
The Tech Factor
Technology needs to help reduce risk for servicers, as well as their borrowers and investors, Mason said. Consider implementing technologies that can seamlessly take the customer from onboarding through each phase of servicing, including loss mitigationwith no gaps. Such capabilities are valuable for servicing in general but even more important when evaluating an uncontrollable event such as a natural disaster.
According to Mason, disasters, tragic as they are, can be a time for advancement.
The bottom line is that natural disasters do not need to create workflow disastersnor should they, she said. They offer a prime opportunity for servicers to enhance customer service and take a giant technological leap forward. The key is to capitalize on technologies emerging out of digital disruption to manage disaster recovery and win customer allegiance at the same time. By letting automation handle the ups and downs of disaster mitigation, as well as its complexities, servicers can create eternal customer loyalty.
New technology is already making disaster response easier, as servicers are able to react faster.
Coupled with improvements in technology like weather-mapping and geo-fencing, clients have the ability to be more targeted in their disaster responses, said Alan Jaffa.
Of course, the benefits of advancing tech are not just limited to disaster prep and recovery.
Kerry Medel, Client Relationship and Operations Manager for Brookstone Managements Property Preservation Division, notes how new tech can impact not only costs, but cut time in the QA process.
Companies today are constantly reevaluating their field services QA processes in the quest to not only reduce timelines but also their exposure by exploring new avenues to integrate automation into their QA procedures, she said.
The most successful QA model will not be built solely on the paragon of technology, she continued. It will consist of a coalescence of technological exploitation, alongside team members with the most creative, knowledgeable, and analytical minds, who live among the patterns, embracing the errors much more than the successesit will be a fine balance between man and machine.
It is critical that we continue to perfect processes and technology to address these risks as they arise, Mosely said. By continuously improving processes, developing our employees, and improving technology, we are able to make our business more efficient and, in turn, be prepared for the future.
Read the original:
Weight of the World: New Challenges in Property - DSNews.com
Posted: November 1, 2019 at 12:41 am
Weight loss tips: Eating these low-carb vegetables will provide you with dietary fibre as well
Weight loss: Keto diet is a popular weight loss diet. It is is a diet which involves eating high fat, moderate protein and extremely low carbohydrates. When followed in the right way, keto diet can help you lose weight quickly. For those looking forward to short-term weight loss goals, keto diet can be the perfect choice for you. However, you need to be very careful about carb intake and make sure that you consume as less carbs as possible. In this article, we are going to talk about low-carb vegetables that you can eat as part of keto diet. These vegetables are rich in nutrients and low in carbs and calories.
Lettuce is commonly consumed as salad leaves. Iceberg lettuce can bring some delightful crunch to sandwiches, burgers and salads. Lettuce provides you with dietary fibre and also hydrates you. The salad leaf is also a rich source of Vitamin C, which can help in building your immunity. Lettuce is a low-carb vegetable and you can have it guilt-free and worry-free in keto diet.
Lettuce is a hydrating food you can have as part of keto dietPhoto Credit: iStock
Also read:5 Food Swaps That Can Make Keto Diet Easy To Follow
Like lettuce, zucchini is also a hydrating low-carb vegetable you can have guilt-free on a keto diet. It is delicious to taste and can be added to salads, sandwiches and can even be consumed raw. Zucchini noodles have been quite a range off late and they make for a perfect, delicious low-carb meal you can have on keto diet. The veggie is a rich source of Vitamin C, A and calcium.
With a creamy texture, mushrooms are one of the healthiest vegetables you can consume on a keto diet. They are low in carbs, calories and fat. They contain a modest amount of fibre and is rich in potassium, magnesium, zinc and folate. You can add mushrooms to your salads, prepare a delicious cream of mushroom soup and also add mushrooms to sautee vegetables. Mushrooms are indeed one of the perfect, low-carb vegetable you can have on keto diet for quick weight loss.
Also read:Missing Rotis On Keto Diet? Try These Protein-Rich Low-Carb Rotis For Quick Weight Loss
Asparagus is a good source folate, Vitamin K and fibre among other nutrients. One cup of asparagus contains lesser than 30 calories. Asparagus is usually consumed on the side of grilled vegetables or grilled meat. You can also add asparagus to sautee vegetables or omelettes.
Delicious, low in calories and low-carb, cauliflower is a great vegetable you can have as part of keto diet for quick weight loss. Cauliflower is high in fibre and B-vitamins. It also provides beneficial antioxidants that can reduce damage caused by free radicals in the body. You can grill cauliflower, prepare cauliflower rice, cauliflower sabzi and even prepare a pizza base out of cauliflower.
Cauliflower is high in fibre and B-vitaminsPhoto Credit: iStock
One cup of green beans contain no more than 30 calories. They are low in carbs as well. Including green beans in your diet can provide you with fibre, Vitamin C, K, A, beta-carotene, folate and potassium. Saute vegetables, salads and sabzis are a few of the many ways you can include green beans in your diet.
Also read:Why Eggs Are Ideal For Keto Diet: Decoding Health Benefits
Broccoli is low in carbs and calories and is a popular a keto vegetable. You will be surprised to know that broccoli is also a hydrating food with nearly 89% water content. Broccoli contains traces of protein as well. From sautee vegetables to soups and salads, there are numerous ways to include broccoli in your diet.
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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Posted: November 1, 2019 at 12:41 am
CASES of mouth cancer in the UK have reached a record high - with experts blaming oral sex and booze.
It's the tenth year in a row cases have risen at an alarming rate, with diagnoses doubling in the last generation.
1
The Oral Health Foundation warned we are "fighting an uphill battle", adding more must be done to raise awareness of the disease.
He said alcohol and smoking are risk factors, but warned the sexually transmitted HPV virus is fast becoming a common cause.
Dr Nigel Carter, chief executive of the charity, said: "While most cancers are on the decrease, cases of mouth cancer continue to rise at an alarming rate.
"Traditional causes like smoking and drinking alcohol to excess are quickly being caught by emerging risk factors like the human papillomavirus (HPV).
"The stigma around mouth cancer has changed dramatically.
"It's now a cancer that really can affect anybody.
"We've seen first-hand the devastating affect mouth cancer can have on a person's life.
"It changes how somebody speaks, it makes eating and drinking more difficult, and often changes a person's physical appearance."
Research by the OHF found 8,337 people were diagnosed with mouth cancer in the UK last year.
That's increased by nearly two-thirds since 2007.
The research also found that 2,701 people lost their life to mouth cancer last year - thats seven people every day.
Smoking and drinking alcohol to excess are quickly being caught by emerging risk factors like the human papillomavirus (HPV). It's now a cancer that really can affect anybody
The charity warned survival rates in the UK have barely improved in the last 20 years.
It marks the start of Mouth Cancer Action month, this November.
Dr Carter said the charity is urging everyone to become more 'mouth aware' - by learning the signs and symptoms of mouth cancer.
"Most importantly, if you notice anything unusual, please don't delay and seek help from a doctor or dentist," he said.
Mouth cancer can develop in most parts of the mouth, from the tongue to lips, gums and throat. Often a mouth ulcer is the first sign of the disease.
Common symptoms, according to the NHS, include:
Other symptoms include:
Stuart Caplan lost two-thirds of his tongue to the disease.
The dad-of-one said his everyday life has changed dramatically since being diagnosed with mouth cancer.
"One thing that has been really affected by my cancer is eating," he said.
"The chemotherapy and radiotherapy took a big toll on my mouth and with two-thirds less of my tongue, eating and swallowing is really difficult.
"When we're out for a meal, my wife Susan will often spot me having trouble swallowing to the point of choking.
"She will have to pat my back to help digest my food else I'll suffocate.
"Something as simple as going out or a meal is now much more complicated than it was before mouth cancer."
Stuart's case is one the Oral Health Foundation say is relatively common with most mouth cancers starting on the tongue.
One in three cases are diagnosed in the tongue, while one in four are caught in the tonsils.
The palate, floor of the mouth, lips and gums are the other common places where mouth cancer is likely to be picked up.
Dr Catherine Rultand, head dental officer at Denplan, said she hopes the findings will act as a wake-up call to the public.
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"This report highlights that, despite the many efforts of health professionals and campaigners, there is still much work to be done in tackling mouth cancer," she said.
"Not only are more people being diagnosed but more lives are also being lost too."
"The more we can equip people with understanding the risks of mouth cancer and make lifestyle changes, as well as recognising the signs and symptoms of the disease and seek professional help at the earliest stage, the more lives we can save."
More here:
Mouth cancer cases reach record high in UK and oral sex and booze is to blame - The Sun
Posted: November 1, 2019 at 12:41 am
Since his son, Jared, died, Joe Lorenzen has avoided traveling as much as possible. His job as an applications engineer requires some nights on the road, so he can't entirely avoid it. But he knows just how empty a hotel room can be these days.
When he's out there, on his own, he can get lost in his own thoughts, thinking about Jared.
And when he thinks of him, it's not to replay the many touchdowns he scored at Kentucky or the night in February 2008 when his son lifted him off the University of Phoenix Stadium turf after winning the Super Bowl. It's the emptiness and regret and love and loss that consume him.
Joe plays golf to occupy his mind. Candy Crush, too. But there is little that can truly distract him from his grief.
It all still feels so vivid as he describes it on this day in mid-October, a bit more than three months since Jared's death and about five hours before the former Wildcat's life is to be celebrated at a Kentucky home game against Arkansas. Sitting on the back porch of his son's home, a few miles from the stadium, with a chill in the air as the wind knocks leaves off the trees, Joe wears blue jeans and a white long-sleeve shirt that is neatly pressed. As he speaks, his hands rarely leave his lap.
The resemblance between the father and his late son is uncanny, so much so that years ago they were regularly confused for brothers. The rosy red cheeks. The defined facial features. The belly. And the natural warmth that draws you closer without you even questioning why or how.
"I miss him so much," Joe says. "But I couldn't be any prouder of who he was. I'm proud of his athletic accomplishments, but I'm prouder of the person he was. For wanting people to be happy."
He misses their phone calls. Ten minutes to seven, every morning, usually when they were both on their way to work. Jared and Joe wouldn't talk for long. But each would get to hear the other's voice and start each other's days, and that was enough.
To us, he was the Hefty Lefty. The Pillsbury Throwboy. J-Load. The 300-pound quarterback who went viral before going viral was a thing. He was the first of his kind and the last of his kind. An athlete blessed with superhuman abilities who looked and talked like many of the people who cheer him. It's why he was so beloved.
To Joe, however, he was Jared. Son. Father. Brother. Lover of Christmas. Lover of people, especially his son and daughter.
Lover of life, right up until the day his endedJuly 3, 2019when his heart and kidneys could no longer support his more than 500-pound body.
The people of Kentucky felt a connection to their quarterback that long outlasted his playing career. At tailgates after he'd retired, fathers would beg Jared to throw their sons footballs, just so they could tell that story for the rest of their lives. And no matter how much weight he had gained, even when it came to the point where he struggled to walk, Jared could always throw a football.
Those who were close to himthe many who are still hurting and angry and trying to process his absenceare left with one painful truth among the many stories and memories they've replayed in their minds since his death.
The same thing that made Jared one of the most beloved football players ever also cost him his life.
Hal Mumme first met his future quarterback as a shadow.
Mumme was watching film in a dimly lit room inside Kentucky's football complex with Wildcats quarterback Tim Couch, who would go on to be the NFL's No. 1 overall pick in 1999, and the light from the hallway seemed to flicker as footsteps approached.
In the doorway stood a massive teenager. Perhaps his future left tackle, Mumme thought, as he sized up the silhouette. Those first impressions were quickly dismissed.
"My name's Jared Lorenzen," the player told Mumme as the two shook hands. "And I want to be your quarterback someday."
At Highlands High School in Fort Thomas, Kentuckyabout an hour-and-a-half drive from LexingtonLorenzen starred in football, basketball and baseball. He was an athlete first, and close friends and teammates believe he could've starred in college in all three sports.
But football was his calling, even if many college coaches saw his future as being at positions other than quarterback. Even though he dominated at the position in high school, accounting for 60 touchdowns his senior season, some viewed him as an offensive lineman. Others a tight end. At 6'4" and nearly 250 pounds back then, Lorenzen carried projections that were were all over the map.
"He had such a quick release and such a strong arm, it was obvious to me," says Mumme, who after that meeting recruited Lorenzen and coached him his first two years at Kentucky. "Everything you could measure a quarterback by, he had. You just had to get past the fact that he looked like an offensive lineman."
Lorenzen wore No. 22, a number normally reserved for running backs. His throwing motion was akin to a starting pitcher'slong, deliberate and powerful. But the trait that defined him through football and life was his build.
"I was astounded at how big he was and what kind of ability he had for his size," says Rich Brooks, who coached Lorenzen as a senior at Kentucky. "His feet, his athletic ability. He could move and do things that most people that size can't do."
Lorenzen spent much of his college career hovering near or above 300 pounds. Mumme tasked a trainer with helping Lorenzen diet. "The trainer ended up gaining weight," Mumme recalls of the experiment.
Brooks took it a step further and joined Lorenzen on his dieting quest. The two would see who could stay in the sauna the longest. Brooks lost 15 pounds, and Lorenzen trimmed down to 260 pounds during the spring before his senior season. But come fall, when Lorenzen went home, he put most of the weight back on.
No matter his weight, though, Lorenzen put on a show. Even in lossesand there were many in Lorenzen's four seasons startinghe found a way to make Kentucky football games bigger than the outcomes.
Over his four years, Lorenzen threw for 10,354 passing yards, completed 862 passesboth school recordsand accounted for 90 touchdowns. He threw for 528 yards and nearly led Kentucky to a massive upset over 12th-ranked Georgia in 2000, widely regarded as the best game he ever played.
In 2001, he had 453 yards with six touchdowns and no interceptions in a win over Vanderbilt. And in 2002, in an accomplishment that seemed most monumental, he led Kentucky to seven winstied for its most in a season since 1984.
"His stardom would've been colossal if social media existed when he played in college," says fellow Kentucky quarterback Shane Boyd. "When you look at his stature and what he could do on the field, it was amazing to watch. It would've even been that much bigger now."
It was the throws behind his shoulder as he was falling backward. The forward passes with his off hand. The long, shockingly smooth, graceful scrambles. The collisions with smaller defensive backs that made you feel bad for anyone who had the task of slowing him down.
"He was doing things a lot like Patrick Mahomes is doing now," Mumme says. "In a lot of ways, I think Jared broke the ground for a lot of big guys who wanted to be quarterback. Cam Newton and others like that.
"And everybody loved him for it," Mumme adds. "Especially the offensive linemen. It was like one of them finally got to play quarterback."
He won a Super Bowl in February 2008almost four years after going undrafted.
The Giants had seen enough in Lorenzen to sign him as an undrafted free agent in 2004. He became Eli Manning's primary backup in 2006 but only appeared a few times for sneaks that year and then a few series while Manning battled injuries in 2007. In the summer after the Super Bowl, Lorenzen was cut and signed with the Colts. He was cut again before the 2008 season began and never played in the NFL after.
In all, he completed four passes in his NFL career.
In the years that followed, Lorenzen latched on to a number of new teams in new leaguesthe Kentucky Horsemen, the Northern Kentucky River Monsters, the Owensboro Rage and eventually the River Monsters once more. As the crowds grew smaller, he grew larger.
His ultimate viral moment arrived in February 2014. He was the largest player on the field for the River Monsters, dazzling in front of mostly empty stadiums. But he could still throw and move, and his highlights spread like wildfire.
The rebirth of interest offered a moment of nostalgia. To some, it was an introduction.
The following game, however, Lorenzen broke his tibia and damaged ankle ligaments when a defensive player dove at his legs. In an instant, his football career ended.
Around the time football was taken from him, Lorenzen and his wife, Tamara, who he began dating in high school, divorced. They had two children. Taylar, Lorenzen's daughter, was born during his junior year at Kentucky. His son, Tayden, was born in 2009.
"He was a great father," Joe says of his son. "He knew what was important after the divorce. Unfortunately, his health was not as big a priority as it should've been. But he was really involved in his kids' lives, and they will have good memories of that."
During the day, he settled into his new job as a regional manager at Donnellon McCarthy, an office supplies company. Lorenzen also was a guest radio host for Kentucky Sports Radio.
Each year after football left his life, he grew bigger. Because size was always part of his persona, he was comfortable being The Hefty Lefty in the open. He would joke about his weight and had a smile. The next diet was always a few weeks away. But in private, with family and friends, Lorenzen rarely discussed his size.
"I don't believe that there's anybody that loves being called fat," says Derek Smith, Lorenzen's childhood friend, whom he played football with at Kentucky. "I don't think there's anybody that loves being overweight. But if there was a person that could take it for the greater good, it was Jared."
After the NFL, Lorenzen didn't step on a scale for nearly a decade. That was until he launched The Jared Lorenzen Project, a documentary that chronicled the quarterback's journeythe goal being to lose as much weight as he could.
"The way I'm going right now, as scary as it is, I'll die in five years," Lorenzen said in the first episode of the documentary that aired earlier this year. He first weighed in at over 500 pounds. "Right now, if I didn't wake up tomorrow, it wouldn't be a shock to many people. ... It's to a point where something has got to give."
On the morning of June 28, Joe called his son at 8 a.m.
The call awoke Jared, who seemed disoriented. His words were jumbled. His eyes were swollen almost completely shut. He told his father he would try to sleep it off and call him later.
Five minutes went by, and Joe's phone rang. The pain and discomfort were too much for Jared to handle. Joe told him he would come by to pick him up, but Jared told him to call an ambulance instead.
An infection was the root cause of Jared's death. But this is more the straw that broke the camel's back than what cost him his life.
When he arrived at the hospital, Jared was intubated because his oxygen levels were too low. The right side of his heart was enlarged. His kidneys weren't functioning properly, which prompted dialysis. Doctors estimate that Jared lost over 100 pounds of water weight as they tried to treat him.
Over the first few days, Jared showed signs of recovery. But when the doctors attempted to shift his bodymove him slightly after days of immobilityhis body simply could not adjust.
"It was that fragile," Joe says.
The chain reaction that followedthe strain on his internal organs from the excess weight he carried around during his adult lifeled to his death on July 3. He was 38 years old.
"I don't think he had any idea he was as sick as he was," Joe says. "Everything was such a gradual progression. I knew what kind of pain he was in, but I don't think he had any idea that things were dire. As a parent, you lose sleep over that. For the rest of my life, I will have to wish I would've done something more."
Two weeks before he died, Jared called both his father and mother, who divorced when he was in high school. Not in the morning, like he normally did. But at night.
He was not in a good place emotionally, and he was seeking treatment. The call caught Joe off guard, largely because the two rarely spoke about it. As part of the treatment, Jared wanted his mother and father to know he might not call them every day like normal.
"I believe he had an addiction and depression," Joe says. "Inwardly, he had to be miserable, because he felt like he was letting everyone down and he couldn't make himself happy.
"So, he made everyone else happy around him instead."
Ryan Lemond first became familiar with Lorenzen as a member of the media. For 12 years, he was the sports reporter of WLEX 18 in Lexington. Like those in the stands, Lemond had a fascination with the quarterback and his ability.
That fascination soon spread to his adopted son, Michael, who was enamored with what Lorenzen was capable of on the football field. Ryan took his son to many of the Kentucky Horsemen's games, all so Michael could see Lorenzen.
At the time, however, Michael was struggling. He had issues with school and making friendsissues that Ryan and his wife, Amanda, attributed to his maturation and even his adoption.
Knowing just how much his son loved Lorenzen, Ryan reached out to see if the quarterback would attend Michael's birthday party. Lorenzen happily obliged.
At the party, Lorenzen was more like the children than the adults. He passed his Super Bowl ring around to the kids, who gazed at it in amazement and spun it around their tiny fingers. He was the center of attention, as one might expect. Not because of his name or the sport he played, but because he had a knack for drawing people close to him.
"That was the day that Michael went from being this kid that was shy and tentative to who he is today," Amanda says. "I literally saw a change in him that day. He developed friendships afterwards, and I credit Jared for that."
Over the years, Michael and Lorenzen developed a relationship. When Ryan and Lorenzen eventually teamed up at Kentucky Sports Radio, Michael would go and lie on the floor while the two did radio just to be in Lorenzen's presence.
When he had issues with school, it was Lorenzen who would call him to talk through it. When he struggled to lose weight, Lorenzen was blunt about what could happen nextusing himself and his age as an example of what not to become.
Now 17 years old, Michael is hurting like so many others who were touched by Lorenzen.
"He always made everybody feel important," Jared's mother, Janet, says. "Everybody felt like they knew him and they were his friends. I would love to take credit for that, but I don't know where he got it. I just think maybe God just picks certain people."
Even The Jared Lorenzen Project at its core was far more than a documentary about a beloved figure in Kentucky.
It was a way for him to reach people who were in a similar situation. It was honest, painful and deeply personal. But it was not simply about him, and it was done with a single intention in mind.
"He wanted to help fight obesity in the community here in Kentucky," Derek says. "Most people would try to fix their own problems before they try to fix someone else's problems. But this was not who Jared was. He was selfless."
As kickoff nears, the sky is a vibrant aqua blue as the sun sets at Kroger Field, the home of Kentucky football.
A few dozen of Lorenzen's friends, family and former teammates gather near the end zone farthest from the video board. There is Joe, wearing a blue vest over his white shirt as the temperatures fall. There is Janet in a blue windbreaker. There are friends and family, all of whom look a combination of proud and anxious.
The university did not declare October 12 "Jared Lorenzen Day" by chance. In 2003, against Arkansas, Lorenzen had what many consider to be his signature football moment. With Kentucky down in the second half at home, fans began to exit the stadium. The sight was unsettling to the quarterback, who wasn't shy from the sideline.
"Where the hell are y'all going?" he yelled to the stands. "Y'all gonna miss one hell of a game."
Kentucky stormed back to tie Arkansas. The two teams then went on to play seven overtimes. Arkansas ultimately won one of the longest games in college football history 71-63, but Lorenzen's legacy grew in the defeat.
On this October night, 57,060 fans, many of whom are outfitted in blue-and-white No. 22 jerseys, have gathered to celebrate Lorenzen before the same opponent.
"He was larger in life in the way he played the game," the PA announcer says as the ceremony before the game begins. "And the way he loved life."
As a highlight of Lorenzen plays over the videoboard, "My Old Kentucky Home" bellows through the stadium speakers. The crowd grows quiet as nearly 60,000 people consume highlights that many have seen countless times.
Even now, nearly two decades later, all eyes are fixated on the board as a stadium quietly sings and hums along.
As the song finishes and the highlights end, the crowd erupts. But the celebration is not complete as the applause winds down.
Rather than honor Lorenzen's life with a moment of silence, Kentucky asks for 22 seconds of noisean appropriate tribute for a player and human being who was different in every way.
As the video board counts down from 22 to zero, "Sandstorm" is blasted into the stadium. The fans erupt, waving white towels with the No. 22 etched in blue.
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The players on the field can't help but join themjumping up and down as kickoff nears. As the countdown continues, the crowd grows louder.
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Suddenly, it feels more like a party than a funeral. A celebration of lifea life gone too soon but one that touched so many.
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The pain and the wounds subside, at least momentarily, for joy. And in that moment, the legacy and impact of Jared Lorenzen has never felt more alive.
Adam Kramer covers college football for Bleacher Report. Follow him on Twitter: @KegnsEggs.
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The Everlasting Legacy of Hefty Lefty - Bleacher Report
Posted: November 1, 2019 at 12:41 am
WOOF! Barks, a topic that is pawingly very difficult to bark, woof, or, for humans, to chat about is cancer. Paws, just like humans, dogs and cats can be diagnosed with various forms. The annual National Pet Cancer Awareness Month is intended to bring attention to the fact that cancer is the leading cause of death among dogs and cats.
Barkingly, it is a pawful disease that, unfortunately, has played a sad part in my humans lives with their previous dog and cat. In both cases, my humans were unable to tell the cancer was happening until it was too late. For their dog, Dad noticed a large lump one day on his wrist which grew in size quite fast. He got the dog to the veterinarian quickly after noticing the lump but, given his age, it was too late. Arf.
WOOF! Barkingly, as cancer cases in pets have been increasing, paws, there have been advances in early detection and treatments. WOOF! Pet parents should get into a routine of checking their pets on a regular basis for any abnormalities. My human does this when he pets me. If he should feel or see any lumps, he immediately checks it out. If its not something he can explain, like dirt or stuff from todays roll in the grass, he contacts my veterinarian. He does the same when brushing or petting Samson, my cat brother!
Barks, there are pawlenty of warning signs that can aid in early detection. These include:
Your pet suddenly becomes uninterested in eating their dinner, a loss of appetite, difficulty eating or an increase in thirst is a concern.
Rapid weight loss.
Any instances of diarrhea and/or vomiting, changes or difficulties with stool or urination, or in stool or urination frequency should be a concern and checked with the veterinarian.
Changes in interest in playing or exercising, or changes in energy levels to severe lethargy.
Abnormal stiffness or stiffness that doesnt resolve with some rest or within a few moments of movement after getting up.
Unusually strong/foul odors such as bad breath or changes in your dogs bark or cats meow.
Blood coming from mouth or rectum.
Any changes in the respiratory system.
Abnormally firm swelling, and paws, including masses along the jaw or teeth! Taking photos of these swellings will be very beneficial in monitoring.
Paws, some of the warning signs can be indications of other problems too and not necessarily an immediate indication of cancer. As always, I strongly encourage scheduling routine examinations for your pet with a veterinarian. Routine exams, like with humans, will pawssibly allow early detection of any health problems including some cancers. WOOF! Though I do not like it when Dr. Medici at Ohana Veterinary Care pokes and prods me, I know its the best thing for me! WOOF! WOOF! Older pets should receive an examination twice a year!
Meet my friends who are looking for forever homes!
Duke is a young and energetic boy full of puppy energy! He pawsitively loves going for long walks, playing ball and laying down at your feet! His graceful gait and silky black fur make him simply a handsome fella!
His young-self will need a little work on manners! He is eager to pawlease and a fast-learner!
Duke is good with other dogs, cats and mini-humans ages 8 and older. He would make a wonderful best friend for any active family.
Maeve is a beautiful, healthy and loving girl who wants to spend time with her humans! She loves bully sticks, soft toys and exploring the backyard, but her favorite activity is being loved on! She is high energy and will need exercise, structure and training.
She would do best in a home with someone who is at home a lot. She is best with older mini-humans, no other dogs and has no cat history.
Bingo is a 1-2-year-old merle with natural ears and will be a large Great Dane! He is cate-trained. He loves being near his humans laying at your feet and cuddling all day! He will do well as your one-and-only-dog-that-is or another dog to teach him how to be a dog!
Bingo needs a fenced yard and pawlenty of exercise to work out his puppy energy!
Mid-Atlantic Great Dane Rescue League http://www.magdrl.org, 703-644-8009, email coordinators@va-magdrl.org.
About us!
WOOF! MEOW! Do you enjoy our articles? Barks and purrs, pawlease follow us at http://www.fromthedogspaw.com by email! We paw about dog and cat adoption, humor, dog and cat adoption and facts about dogs and cats. Noah is Dog, Samson is Cat-in-Charge, to their human, Allen Pearson, Dog Photographer and Writer, http://www.allenpearsonphotography.com, http://www.allenpearsonphotographyjournal.com http://www.facebook.com/AllenPearsonPhotography, http://www.instagram.com/fromthedogspaw, http://www.facebook.com/fromthedogspaw.
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From The Dog's Paw - The leading cause of death among dogs and cats - Fairfaxtimes.com
