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AROUND TOWN: Revisiting those resolutions – Leavenworth Times

Posted: January 10, 2020 at 4:45 pm

FridayJan10,2020at9:24AM

What was that again? Lose weight? That was my thought as I made my way around the drive-thru at Burger King. Hovering between guilt and hunger, I hastily adjusted my order to an undressed cheeseburger, no fries, no drink. I made do with cold coffee. My current weight is 187 pounds. I have found that weight control works best when shared with someone who can remind me that I intended to go down from there, not up. Just an aside, I lost 20 pounds two years ago when I had total replacement of both knees. I do not recommend that particular weight loss program unless it is absolutely necessary.

This time of the year is a real challenge for weight control. There are lots of tasty leftovers, including candy. The weather is not usually good for walking. Football and basketball games abound with their halftime extravaganzas of fast food and snacks, beer and soft drinks. I have yet to see a bowl of Brussel sprouts and mineral water offered as a healthy choice. Being a healthy, food conscious person is difficult.

There are some interesting things about fast foods which may lead you to eat less, according to Chew On This, by Eric Schlosser and Charles Wilson. About that hamburger patty: One small burger weighing 102 grams has about 3.6 grams of saturated fats. While some fats are necessary for our body health, excesses may lead to unhealthy cholesterol changes, produce insulin resistance or accumulate around the belly or other places. Colas? We have heard enough about both regular and diet colas to know that neither one helps with weight control. Then there are fries. Increase the size, you say? Until 1962, potatoes were peeled and sliced in the store and fried fresh. The process took a lot of the employees time. Along came J.R. Simplot, who patented his process for making frozen french fries and sold his idea to fast food restaurants. The rest is history. Boiled in oil fries quickly became the money maker for the fast food industry. Fattening? You betcha.

So the bottom line here is not abstinence but moderation mixed with healthy food choices, most of the time, and exercise. For the latter I recommend the Riverfront Community Center and Great Life Golf facility on Eisenhower Road. Both have lots of exercise equipment and programs at reasonable prices. The Great Life facility has tread mills with a nice view of the golf course. See you on the treadmill.

Jim McKinney lives in downtown Leavenworth.

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AROUND TOWN: Revisiting those resolutions - Leavenworth Times

Why We Eat (Too Much) by Dr Andrew Jenkinson; Downsizing by Tom Watson reviews dieting, fast and slow – The Times

Posted: January 10, 2020 at 4:45 pm

Tortoise and hare methods of weight loss could both work, says Phil Hammond

New year, new weight-loss books. In this seasons crop the bariatric surgeon Andrew Jenkinson and the former MP Tom Watson go head to head with Why We Eat (Too Much) and Downsizing. They both advocate a familiar approach: improving sleep, reducing stress, cutting back on alcohol, keeping muscles active, shunning sugary food and drink and learning to cook nutritious and delicious meals from a variety of whole foods with a predominance of vegetables but no industrial vegetable oils (which, Jenkinson reminds us, we used to use for candles and lantern fluid).

The key difference is speed. Jenkinson, who has spent two decades operating on those whose repeated cycles of diets and exercise programmes have failed, advises a steady approach that slowly lowers the bodys genetic

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Why We Eat (Too Much) by Dr Andrew Jenkinson; Downsizing by Tom Watson reviews dieting, fast and slow - The Times

4 Lessons From WWs Ill-Timed Promoted Tweet That Ran While WWIII Was Trending – Adweek

Posted: January 10, 2020 at 4:45 pm

The same day that WW, the company formerly known as Weight Watchers, launched their New Years resolution promotion on Twitters trending page (#ThisIsMyWW), the United States government was launching something else. And it just wasnt a hashtag.

A week ago, the United States launched an airstrike that ended the life of top Iranian general Qasem Soleimani. Right around the same time, WW launched a promotion intended for users of their weight-loss program to share their customized food and exercise plans for the new year with the #ThisIsMyWW as a promoted hashtag.

The timing was not the greatest, to say the least, making WW the first brand of the year to prove that timing is still everything for brands coming into 2020. The question is, however, how brands can make sure that they are following this rule and not launching a campaign the same day that World War III is a top trending topic on Twitter.

Below are my top tips on how to carefully monitor not only what you do and the community youre a part of, but everything else happening in our nonstop world to ensure that you dont make the same mistake that WW made.

This may seem obvious to most, but its been proven time and time again that there is nothing better than a good plan with data and insights to back it up. Theres a reason this is one of the oldest and most constant practices in advertising. We should really know better than making the mistakes our industry has made in the past.

Put your campaign in a doomsday situation and imagine the absolute worst that could come of it and of any correlating factors that could also hurt it. This is an exercise that may seem unnecessary, but when youre going against the meme generation and internet trolls, youll see social media users can turn anything into a negative.

Within the first few days of launching a new campaign, hire someone to monitor the promotion as much as possible or invest in a social listening tool. Social listening tools have developed over the last decade faster than almost any social media tool. These can be used to ensure that if a crisis like this happens, you have the ability to set alerts based on keywords that come up in your what if scenario. This allows you to pull or pause the campaign at any given time, and quickly. Not like the two days it took WW to act.

If something like this does happen, know its OK to take the promotion down, like WW eventually did. If you do have to pull the campaign, dont hide from it. Make sure you acknowledge the fact that the company has realized whats going on in the world and actually cares. If something starts on social media then suddenly disappears, usually it only gets worse for the brand. The trolls dont go away. WW saw this with people retweeting and commenting for nearly five days after they made the decision to stop their promotion.

No matter how much research you have done or scenarios youve put your campaign through, there are things that come up in which you may not be able to predict. WW is a perfect example of this. Unfortunately, they handled it poorly by reacting slowly and not having the proper systems in place. Because of these mistakes, it allowed over 870,000 people to discuss the topic just on Twitter alone in less than three days.

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4 Lessons From WWs Ill-Timed Promoted Tweet That Ran While WWIII Was Trending - Adweek

UK woman who wanted to feel ‘fab’ for 30th birthday sheds 50kg – Newshub

Posted: January 10, 2020 at 4:45 pm

Fawehimi says she's also a better mum to her young sons.

"I would usually opt to take them to soft play so I can sit down and watch them but now I love to bring them to the park to run around in the fresh outdoors.

"Before everything was a chore but now I have so much more energy.

She shared a glimpse into her daily menu before the surgery, and after.

BREAKFAST - Brie and bacon panini with cranberry sauce

LUNCH - Dauphinoise potatoes with extra cheese or large cheese pizza

DINNER - Large portion of loaded fries with cheese and bacon, or a beef burger with cheese

SNACKS - Chocolate and crisps

BREAKFAST - Smoothie with oats, frozen berries and protein powder

LUNCH - Chicken salad

DINNER - Grilled salmon with vegetables and potatoes or prawn salad

SNACKS - Fruit

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UK woman who wanted to feel 'fab' for 30th birthday sheds 50kg - Newshub

Brian and Danielle shed the pounds with Slimming World – Bradford Telegraph and Argus

Posted: January 10, 2020 at 4:45 pm

BRIAN Fletcher never thought he would ever join a slimming group.

Not only did he think such groups were made up of women, but he did not think he needed to lose weight.

I didnt think I was that big, says the train driver. But his outlook changed when his doctor advised he lose weight to improve his health.

In August 2017 the father-of-three, who lives in Wrose, was involved in a car accident which left him in hospital for three and a half months.

As well as needing spinal surgery following the collision he developed Post Traumatic Stress Disorder (PTSD) and became depressed.

I was unable to walk and be mobile for nearly a year - a lot of the times I was in bed, he recalls. When I could move it was with the aid of crutches and a walking stick. I started eating for comfort and drinking daily to help me sleep and relax.

When Brian left hospital he weighed 15stone 5lbs, but as he battled back to health his weight rose to 19 stone 4llbs - the heaviest he had ever been.

I went to my G.P and hospital and was told I had a fatty Liver and I had to make changes to my lifestyle or I would have serious health issues, he says.

He decided that he was not going to join a slimming group. I told my wife, Michelle, I can do it myself, he says.

But Michelle, who herself attended a weekly Slimming World class, persuaded him to give it a go. When I arrived I was shocked to see two other men sitting in the hall, he recalls. I was met by Amanda the class consultant. She was so friendly and everyone welcomed me - I felt at ease straight away.

At the class, exactly a year ago, he stepped on the scales for the first time. That day that changed my life, he says. I weighed in at 18st 11lbs.

At that first meeting I listened as Amanda read out the weight losses and a few gains that people had reported during the last week. I thought how supportive everyone was, he says. I listened with interest to the journeys that everyone was going on. How they had lost the weight, what they had made for their dinners and teas and how they could change what they were doing.

With help from Michelle, as well as the booklets and communication from the Facebook group, Brian was able to plan his first week.

My eating habits changed straight away. I ate healthier foods at the right times. I could not believe what I could eat and still diet. I thought I would have to starve myself to succeed but I was wrong.

He returned to class to find he hear the words Well done Brian. I had managed to lose 7lbs in my first week, I was ecstatic - never did I think I would be able to do this. The other members in the group clapped and I felt so good in myself, I felt like I belonged there We have a laugh and a joke at the meetings and exchange ideas for meals.

By October Brian had lost 6st 4oz. My health has improved, my physical looks are far better, my energy levels are higher and I feel great, he says. I am now at my target weight and maintaining.

Brian has received many slimming awards and proudly displays his stickers and certificates on his fridge.

I also got Man of the Year and together with Michelle we got the Couple of the Year award.

He adds: I hope my story encourages people, in particular men, to join and succeed as I have.

Danielle Pearlman has her mum to thanks for her new look. But her journey towards a slimmer self has not been easy.

I began my journey in May 2019, kicking and screaming, she says.

Ive struggled with my weight all my life, she says. Yo-yoing, fad diets, irregular exercise - it would work short term and I lost a bit here and there.

I also have an under-active thyroid for which I take medication.

She adds: After I had my youngest in 2017, my weight became out of control and I piled it on, juggling a newborn, studying for my degree, being a single parent. I ate what I could, when I could, without thinking.

By 2019 her weight had become such that she was approved for a gastric bypass - surgery which reduces the size of the stomach so a patient feels full quickly.

Even though Id finally got the green light that I was a suitable candidate, I was

told that I would still have to wait a further 12-18 months for a surgery date, she says.

At more than 20 stone, she felt she needed to act straight away.

My mum asked, in a way that made it hard to say no, if Id go to Slimming World with her as moral support, says Danielle, 36, of Eccleshill, who has three sons aged 12, ten and two. I knew that what she really wanted to do was to help me with my spiralling weight, so, after sulking and kicking up a fuss, I reluctantly agreed.

After the first week, even after losing 6lb, Danielle wasnt convinced, But, I kept coming back. After my third week, my attitude started to change, I was making healthy food decisions without even thinking about it and had less interest in takeaways and sweets.

Instead she opted for what the plan calls free foods - everyday foods like lean meat and fish, pasta, rice, grains, vegetables, fruit, eggs and fat-free dairy - that you can eat a lot of of without piling on the pounds.

She also ate plenty of so-called speed foods such as blueberries, cucumber, radishes, celery and grapes, which are not only good for you, but can potentially speed up weight loss.

After about six weeks, I was noticing changes in my skin and my energy levels were up, she says. I was able to play in the park with my boys, chase after them and have a kick about. I was feeling so good.

To motivate her to carry on exercising she signed up for Body Magic, a stage-by-stage activity programme which complements the Slimming World eating plan by helping group members improve their overall health and wellbeing while aiding weight management.

Danielle, who studied graphic media design at Bradford College, goes to a gym and also enjoys roller derby, both activities helping to aid weight loss and keep her fit.

Now, eight months on, she has achieved a bronze, silver and gold Body Magic award from Slimming World, several Slimmer of the Week awards and a Slimmer of the Month title.

To date she has lost four and a half stone loss and instead of having to shop for clothes in size 24, she now wears 16/18.

She is not resting on her laurels. I keep a record of everything I eat and am eating far more healthily. I cook with fresh ingredients and dont buy takeaways, which is good for my sons to see.

As the months tick down, she is becoming less and less keen on the idea of surgery and is carrying on with Slimming World.

My proudest moment so far was being able to attend my graduation four stones lighter, wearing clothes that I wanted to wear, looking and feeling great, she says.

All this would not have been possible without the support and encouragement of Amanda, the fantastic people in the group and of course, my mum.

Amanda is extremely proud of both Brian and Danielle and of what they have achieved.

*Amandas Slimming World classes are held at Bolton Methodist Church, Bolton Junction, BD2 4LB at various times during the week. She can be contacted on 07971185089. She is also on facebook.com/amanda.firth.568.

For information about all Slimming World classes in Bradford visit slimmingworld.co.uk

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Brian and Danielle shed the pounds with Slimming World - Bradford Telegraph and Argus

Doctors Missed Her RA Symptoms in Pregnancy. She Found a Way to Thrive Anyway – HealthCentral.com

Posted: January 10, 2020 at 4:45 pm

Brooke Baker was sleeping soundly one night in 2005 when suddenly she woke up with new and excruciating pain in both shoulders. "I remember it so well, and I had no idea what was going on," recalls the Oklahoma native, now 39. "The pain was like someone was injuring me, and I couldn't go back to sleep for hours."

In the agonizing days to come, a perplexed and frightened Baker swapped out her mattress and her pillow and would prop herself up to try and alleviate the unrelenting stabbing sensations.

I just thought, Well, it must be one of those things, she says. But then that thing moved to her elbows, the next week to her wrists, and a week later, to her hands. I had never had any pain issues, and this all made me feel so debilitated. Having such painful arms and hands was especially unfair. Baker had been a full-time music minister at church for three years, playing the piano.

Realizing the continuing torment was anything but random, she went to see her OB/GYN. After all, she was eight weeks into a miracle pregnancy at the time (shed been told shed never be able to have children). The last thing she needed was unexplainable pain.

When I said: Something's wrong, during that office visit, both the nurse and the male doctor I saw told me I should be grateful to be pregnant and basically to suck it up, she says. Baker vowed to find a new OB/GYN, which she did four months into her pregnancy. At that point the pain was in every joint, from her neck to her toes.

This doctor was a little gentler, he did really listen, but he was also a poor communicator, Baker says. Because her symptoms were suspicious, the doctor did refer her to a local rheumatologist who ran some tests to confirm or rule out the possibility of rheumatoid arthritis (RA). That was the first mention that this disease could be the cause of her pain.

The rheumatologist later called me to report the results showed nothing, Baker says. Later, he also told me it definitely wasn't RA and that RA gets better when you're pregnant.

With her diagnosis still undetermined, the now-devastated and overwhelmed mother-to-be was in too much pain to work, so she quit and moved back in with her parents, because on top of all of this, her marriage had fallen apart.

I was on the couch for almost seven months, she says. The pain got better for about six weeks, between months seven and eight, says Baker. I finally felt better and hoped I was over it all.

It wasn't to be. The pain returned full force during her ninth and final month of pregnancy as she was also getting huge, she says. Almost sheepishly, she returned to her OB/GYN for pain relief. I didn't want anyone, including him, to think I was crazy.

That doctor told her: When you have the baby, you won't hurt anymore. Wrong: Her pain kept steadily increasing.

The calendar had flipped to 2006 now and the big day came to deliver. A c-section was complicated by my previous abdominal surgeries and resulted in a longer hospital stay and blood transfusions, Baker says. But my baby boy, Jackson, was healthy and I was thrilled!Still, her intense joint pain persisted. How would she manage being a single mother? Her doctor then told her: When you stop breastfeeding, you won't hurt anymore. But when she stopped after a year, her pain continued on.

I thought, If I just tough it out longer, I'll be OK, she says. I was pretty gullible, believing everything I was told.

Being a single mom is hard enoughbut fate would deal her another unlucky hand. Baker was worried: It seemed that Jackson, then 17 months old, was drinking constantly. Then one day he began stumbling, he couldnt see normally, and he'd been losing weight. She knew something was terribly wrong.

A doctor visit and blood tests showed his blood sugar was more than 750 mg/dL when he was diagnosed with type 1 diabetes. (Normal blood sugar for a person without diabetes ranges from between 70 and 100 mg/dL.) Frequent urination, thirst, fatigue, and weight loss are common symptoms of the disease.

He was too young to tell me what was wrong, how he was feeling, says Baker. His behavior changes and voice gave her clues as she tested his blood sugar regularly.

Baker was in nursing school by this time, still living with her parents and not working, except to play music part-time at a little, bitty job, she says.

In those first stressful weeks after his diagnosis, I'd stay up studying until 2 a.m., check my son, then sleep till 5 a.m. or 6 a.m. and then start it all over again, Baker says, knowing it was all worth it, even though then, it all felt almost unbearable.

I went through the roof at that time, Baker says, recalling seemingly insurmountable stress. Three weeks after her son's diagnosis, she finally saw her primary-care provider, where she wished she'd started, and tearfully confessed that she couldn't move her arms.

I couldn't even lift my baby. I'd have to scoop him, she says. I'd spend 30 minutes in the shower, in the warm water, to help get my arms moving in the morning, because they were 'locked' at a 90-degree angle.

The situation was terrifying. The baby relied on me for everythingme, the single mother trying to do everythingand I could barely take care of myself. I couldn't open a baby food jar, and didn't feel safe bathing him alone, Baker says. Thank goodness for my mother. But this was about survival, and I had to go on.

Her healthcare provider immediately did new blood tests for RA and he called Baker the same night to confirm positive results. "I was so glad to have an answer that I wasn't even devastated by that news," she says. The previously reported test resultsthe ones that ruled out RA while she was pregnantmust have been a mistake, she thinks now.

Her doctor quickly referred her to another rheumatologist who didn't just mumble and grunt at me, she says. He prescribed medication, and I started it in December 2007.

As for why Bakers OB/GYN had earlier ruled out RA because her symptoms continued during pregnancy, which, he said, was not the normit turns out he was half right and half wrong.

The latest research in UpToDate, an evidence-based clinical resource, says approximately 50% to 60% of pregnant women diagnosed with RA do have improvement in their symptoms, usually starting in the first trimester. And no, it's not possible to predict which patients will improve and which will flare.

Even more specifically, a review recently published in The Journal of Rheumatology reported that disease activity improved in 60% of patients with RA in pregnancy and flared in 46.7% postpartum. The Arthritis Foundation says that may be because of the hormone and immune system changes that protect an unborn child may also help RA.

The RA medication her doctor started her on was methotrexate, and it still stabilizes Baker's RA. It's a disease-modifying anti-rheumatic drug also known as a DMARD and it's considered a first-line treatment for RA. As the Johns Hopkins Arthritis Center shares, its benefits include that it works fairly quicklyin six to eight weeksit works well, is easy to use, and isn't expensive.

Bakers joints throbbed when she started taking it. She'd feel good for a few days, and then after the next week's injection, the pain would return. It took seven months before I started to feel normal, again, but a year later I was pretty much functional and able to play piano again! she says.

Baker has gone back and forth between methotrexate pills and now-weekly injections. She feels so much better now that she shudders to remember the two miserable years she spent with no pain medication except acetaminophen.

No one ever gave me any, she says. They just said: Everyone hurts when they're pregnant.

Jackson, Bakers now 13-year-old son, has clearly inherited his mother's indomitable, can-do attitude. His spirit is undefeatable, and he just bounces back with a resiliency that's amazing, Baker says of her son. His hasn't been an easy life and he makes it look so easy.

When Jackson doesn't feel well, he doesn't let it bother him. Instead he asks: "Can I go to school tomorrow? Baker patiently explains that he should rest and asks him to pace himself.

She homeschooled him until fifth grade and he thrived when he eventually attended school. Hes so motivated, just so driven, and wants to get into Harvard, she says. Hes also creative and talented and plays the lead in lots of school plays.

Getting to this point has meant thatmuch like his momJackson has had to overcome the awful moments that come with chronic illness. Baker recalls when, as a child, Jackson would say, I don't want to be diabetes, Mommy.

That was just heart-wrenching, Baker says. Now he's so calm, and he says to me: Diabetes isn't all that bad. There are more good things than bad things. That stumps me, and I just go blank, without a response.

He has said he doesn't quite understand it all, about why he hurts and can't get better, and why she hurts, too. Hes starting to assess when my hands and feet swell, and he says Im so sorry you have this rheumatism, she says.

Baker doesn't dwell on sorry, but stays active. She is part of the Diabetes Patient Advocacy Coalition that advocates for more affordable insulin. Shes been to Washington, D.C. three times in 2018 and 2019 to lobby her legislators to decrease the price of insulinand she intends to continue. As a partial result of the groups nationwide efforts, the Insulin Price Reduction Act was introduced July 22, 2019.

Baker isnt looking for a standing ovation, but she measures her lifes progress quietly every day, her eye firmly on the prizeand her goals.

With her pain controlled, and now her stress, Baker, who lives with her son, can focus on her accomplished life. She began that nursing degree in January 2008, around the time both she and her son were diagnosed with their diseases, and she finished in May 2010. Then in January 2019, she finished her masters degree in nursing and now works as a professor at a local university teaching the next generation of nurses. She will pursue her Ph.D. next, with the goal of becoming a university dean. Then there are more personal goals.

I want to be more active with my son when I can, Baker says. My body's getting physically stronger, and we're planning to do some runs together soon.

And theres travel. The pair plans to visit all 50 states. She's done 47, and Jackson has logged 10. Baker still plays music for therapy, not performing, but singing joyfully with her son in the car.

Shes relieved not to have to fight her body anymore. I'm trying to work with it instead of against it, she says. I dont accept it as: Boy, I love having this, but it's better than hating it all the time.

RA Reminds Her That Pain is Real, and Personal

Baker takes a whole-body approach to managing her RA. She consistently takes her medicationon timeand also likes to use essential oils for aromatherapy and for minor relief, applying them to her hands. To maintain her overall balance, she practices yoga, her favorite activity. She embraces deep breathing and calming apps on her phone, such as Calm and Headspace.

I do my part, and because I have a spiritual side, I leave the rest because I can't control it all, she says.

Baker remembers the time when doctors didnt hear her when she reached out for help with pain and she felt sheepish about pressing themnot so now. She encourages others with chronic illness to speak up for themselves. Youll experience a real difference between advocating and not, and if you dont find support in doctors you have, keep trying until someone really listens to you and works with you, she says.

It's made her a better nurse, especially when a patient shares about their pain. She learned in nursing school that pain is what the patient says it is. Baker knows this firsthand. Those months of gritting through intense pain during her pregnancy could have been shortened if only someone had really listened to her symptoms and pushed for treatment. Now Baker is doing the listening (and teaching) and her patients are lucky to have her.

See more helpful articles:

Let's Talk About Rheumatoid Arthritis

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13 Supplements That Can Help Your RA

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Doctors Missed Her RA Symptoms in Pregnancy. She Found a Way to Thrive Anyway - HealthCentral.com

This Guy Radically Changed His Diet and Lost 100 Pounds in a Year – menshealth.com

Posted: January 10, 2020 at 4:43 pm

Aaron Leupp knows hes a workaholic. Now in his late twenties, the marketer and YouTuber came to Los Angeles nearly homeless, working 100-plus hour weeks at his hustle and grind as he established himself. He didnt sleep much and spent most of his time sitting at a computer. He went to the gym, but probably wasnt exercising right. He tried fad diets, but nothing seemed to work, and his weight kept creeping up. I was over 310 pounds, he saysmorbidly obeseand never in my life did I think would ever get that big.

For a while he was in denial, even as he tried many ways to slim down. But he wanted to feel healthy and productive, and not wake up with acid reflux in the middle of the night. He wanted to look better and start dating again. He turned to podcasts and YouTube, researching online all the different ways he might get back in shape. Despite all the trial and error, nothing seemed to work.

So Leupp radically scaled back his diet. He started eating once a day, only after hed finished the days workout. Every day I wake up to check my emails to see if there are any fires or urgent matters, he says. If not then I go straight to the gym. He cross trains every day, with a weight workout three days a week. If hes also doing cardio (40 minutes, trying to do more than three miles) that day, hell eat before his workoutsticking to natural, unprocessed foodsas well as after. Most days hell still eat only once, but he has cheat days and those when hell fast the entire day, only drinking water.

Putting his workout before his meals keeps him motivated. Trust me, you find motivation quick when you're hungry, he says. He tried working with a trainer for a couple months, but found it didnt work with his schedule.

In a year, he lost more than 100 pounds. Even his mom was surprised by the transformationshe didnt recognize him when she picked him up from the airport. I feel better than I ever have, he says. I have way more energy and have more confidence. Hes more productive in his work, and seeing how people responded to his changes, especially online (where he posts daily accountability photos), also keeps him going.

Hes not finished yet. Hes reaching out on social media, eager to help anyone who finds themselves in the same place he was: frustrated and looking for a way to change. He hopes his story can be an inspiration for them. I will continue to do this until I get fit and then for the rest of my life, Leupp says.

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This Guy Radically Changed His Diet and Lost 100 Pounds in a Year - menshealth.com

Weight loss story: This guy shed 16 kilos in 5 months. Here is his diet and workout – Times of India

Posted: January 10, 2020 at 4:43 pm

When Saurav Kumar Panda couldn't compete in a marathon, he realised he needed to pay attention to his health and lose weight. To know how he did it, read his transformation story below:Name: Saurav Kumar PandaOccupation: Strategy AnalystAge: 29 years

Height:5 feet 8 inches

City: Bangalore

Highest weight recorded: 91 kilos

Weight lost: 16 kilos

Duration it took me to lose weight: 5 months

The turning point: I always wanted to be lean and muscular but couldn't keep track of my fitness levels. Soon enough, the sedentary lifestyle made me put on the kilos at a rapid pace. I tried to run the TCS marathon in 2019 and I was barely able to finish the 5km mini-marathon run (timing lagged too). I actually felt that I waa aging too fast because of my health. That was the time I decided to make the necessary changes.

My breakfast: This is generally my post-workout meal, and hence it comprises whey protein shake (1 scoop whey protein, 1 banana, 200 ml skimmed milk, one-ounce almonds, some dried cranberries, and cinnamon powder).

Sometimes, I eat a bowl of fruits, nuts, and seeds with whey protein (mixed in water). This helps me maintain a healthy mix of protein, carbs, and fats.

My lunch: 1 bowl of daal (or rajma or channa) with 2 chapatis.

Evening Snack: Coffee and boiled eggs or roasted peanuts.

My dinner: I take a minimal-carb meal at night. Omelette/boiled eggs/scrambled eggs (5 egg whites + 1 whole egg) and vegetable salad to match up the fiber intake.

Pre-workout meal: I work out on an empty stomach.Post-workout meal: Same as my breakfast

I indulge in: I go for 1 very high carb day a week. This helps me maintain the glycogen level and perform better at the gym. Since I do not eat rice and sweets on regular days, my cheat meals are mostly biryanis, burgers, and gulab jamun.

My workout: I work out for six days a week. It comprises of 45 minutes of dedicated weight training and 10 minutes of post-workout cardio/abs training for 5 days and, one day of dedicated 35 minutes cardio and 15 minutes abs training.

Low-calorie recipes I swear by: Homemade tava chicken and tava fish and desserts like fruit shakes and parfaits.

Fitness secrets I unveiled: Weight loss (or fat loss) is mainly done in the kitchen. Training is important for sure but if one does not change his/her lifestyle and eating habits, weight loss can be a lost cause. With small tweaks to your lifestyle and nutritional knowledge, one can make huge changes.

Weight training is also important. It helps in achieving a systematic weight loss. Once things are in place, consistency is the key.

How do I stay motivated: My motivation is the person standing on the other side of the mirror every morning. When I see that person making progress, it is what keeps me going.

How do you ensure you dont lose focus? I have divided my transformation into stages. That helps me to stay focused and work towards it. One can create a goal-based approach and stick to them. Some examples could be 'lose x kgs' or 'drop y% body fat'. You can also choose to work on a long term goal.

In our sedentary lifestyle, at least an hour of intense physical activity is very much required to stay fit and disease-free.

Whats the most difficult part of being overweight? Weight problems took a toll on my health. I was less agile than before, could not focus well, sweat more and used to run out of breath even while performing small talks or walks. I lived in the constant fear of developing chronic diseases like cholesterol, diabetes and blood pressure shoot up.

What shape do you see yourself 10 years down the line? I would like to see myself with similar energy, focus, and fitness while maintaining a lean look.What are the lifestyle changes you made? There are quite a few:- Drink 3.5-4 liters of water daily- No or minimal carbs at night (this solves half of the problems)- Keeping a track of my caloric intake (it is important to maintain a caloric deficit in order to lose fat)

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Weight loss story: This guy shed 16 kilos in 5 months. Here is his diet and workout - Times of India

Can you be plant-powered for a month? – Loma Linda University Health

Posted: January 10, 2020 at 4:43 pm

Healthy New Years resolutions can be challenging to keep, especially through the full year. For many, committing to a resolution means setting health goals, such as getting into an exercise routine, losing weight or adopting a healthier diet.

Lifestyle Medicine physician Melissa Mondala, MD, is challenging people to take on a workplace challenge for their New Years resolutions. She is encouraging people to eat a purely plant-based diet for one month, following the UK-based campaign called Veganuary that encourages people worldwide to follow a vegan diet for the month of January.

Since 2014, Veganuary has inspired and supported more than half a million people in 178 countries. A vegan diet helps combat weight gain and provides multiple health benefits, including increased energy levels, elevated mood, lower cholesterol levels and lower blood pressure, Mondala says.

While many people stick to a vegan diet to keep their bodies healthy, Mondala says plant-based meals can keep your mind healthy as well. Several studies have shown a whole food, plant-based vegan diet has benefits that help to prevent and even reverse major depression symptoms and improve mental health when compared to a diet that includes meat and dairy.

If thats not enough motivation, a vegan diet is also the most environmentally friendly diet available. Eating animals is the most significant contributing factor in habitat loss and extinction, with millions of acres of forest felled each year to make way for livestock production.

Its been calculated that if you stick to a vegan diet for one month, youll be responsible for saving 33,000 gallons of water, 904 square feet of forest and 602 pounds of carbon dioxide emissions, according to a study recently published in the journal Climate Change, Mondala says. Thats better than giving up your car for a month!

Change is difficult, but theres comfort in the company. Mondala suggests connecting with a friend, spouse or family member to take this challenge with you. This is a great way to get more involved in your health and nutrition, and it can be a fun bonding experience, she says.

If you want to try a vegan diet, but you dont know where to start, try the Veganuary Challenge for January. Upon signing up, youll be sent a free 2019 Veganuary Celebrity Cookbook to download. Youll also receive 31 days of support emails to inspire, motivate and help you through your vegan month with everything from recipes and meal plans to tips on where to get your nutrients and how to stock your cupboards.

Consider alifestyle visitconsultation with one of our Lifestyle Medicine physicians at the Center for Health Promotion. They will work closely with yourprimary carephysician to improve your overall health and wellbeing. Please call theCenter for Health Promotionat909-558-4594to make your Lifestyle Consultation visit today.

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Can you be plant-powered for a month? - Loma Linda University Health

Trying to make healthier food choices in 2020? Head to B.GOOD – The Daily Tar Heel

Posted: January 10, 2020 at 4:43 pm

NEW YEAR, NEW YOU

Visit B.GOOD.com to learn more about its commitment to customers and the new lifestyle menu. Download the B.GOOD app now.

Where to find B.GOOD: 133 W. Franklin St., Chapel Hill, across from Target

The new year has started and so have the resolutions. Everyone is pledging to make the right choices with the right food plan whether thats keto, paleo, Whole30 or beyond.

But after a week or two, it turns out that no matter what books you buy or path you choose, health plans are hard to adhere to.

New Years resolutions are great, but when it comes to eating in a restaurant with friends or scanning a takeout menu for lunch, the new year, new you mantra can lose its sparkle.

Thats where B.GOOD comes in.

Just in time for Near Years resolutions, the fast casual farm-to-table spot on West Franklin Street is taking the confusion, frustration and list-making out of health-conscious, food plan-approved meals. Meet the Lifestyle Menu, available for a limited time.

The Lifestyle Menu builds on our commitment to supporting our guests and giving them great tasting options that they can feel good about eating, said Linh Aven, the Executive Chef at B.GOOD.

The menu offers meal options for people who adhere to the keto, paleo and Whole30 food plans but are also tasty options for anyone.

The new Lifestyle Menu includes:

The Lifestyle Menu joins the lineup with B.GOODs other healthy choices, like the Flexitarian burgers launched last fall.

The minds behind the latest launch at B.GOOD understand that healthy food has always been difficult to access, whether at a restaurant or in a grocery store. And as Americans switch away from scarcity diets and plans and move more towards wholesome food plans and choices, its become even more important for restaurants to develop well-rounded and health-conscious meals.

While a growing number of Americans are adopting customizable diets, it remains challenging for people to adhere to these diets and lifestyles while on the road or dining out, said registered dietician Pamela Smith, who is working with B.GOOD to develop the menu.

I am thrilled to be working with B.GOOD to make delicious, thoughtfully crafted, health-conscious options more accessible, and frankly, less of a headache.

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Trying to make healthier food choices in 2020? Head to B.GOOD - The Daily Tar Heel


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