As a chill settles and autumn blows into winter, the tendency to burrow inside increases across Whidbey Island. Fortunately, plenty of activity aficionados have created ways to keep everyone inside while remaining active, engaged and fit-as-a-fiddle.

From kettlebells and clogging to Bollywood and belly dancing, theres no reason to be bored on the island this winter. All these activities are casual, drop-in friendly, and require little, if any, pre-registration.

Backyard Kettlebells

Those with children may already know about The Backyard play space in Langley but whats just dawning on grown-ups is that the play isnt all about the little ones. In fact, the Backyard kettlebell sessions are just for adults and take place five days a week.

The unique thing about joining the kettlebells group at The Backyard is that it takes place in its own dedicated space while still being open to kids on the other side of the huge open-format room. So everyone can see one another while still having their own age-appropriate activities. Its a family affair in the truest sense, and even those kettlebellers without kids enjoy the sense of community created in the design and layout.

The Backyard is a nonprofit organization started by Sarah and Zach Ruggenberg, who are trained and certified in the latest fitness trends for all ages. Sarah specializes in whats known as NatMove in which fitness is based on natural body movement, while Zach is a certified StrongFirst kettlebell instructor.

In the kettlebell sessions, participants work out with cast iron balls that have handles attached to the top. The classes include balance and movement exercises that incorporate the kettlebells in various ways, and a typical group includes males and females varying in age from 16 to 70 and of varying levels of fitness and experience.

Some aspire to become toned and build muscle mass, while others have a goal of improving back strength or better balance.

I teach people to move safely and effectively, Zach said. And people do get stronger, with more defined muscles, weight loss, better cardiovascular and respiratory systems as people slowly increase their skill levels, their body awareness increases too, along with flexibility, mobility and confidence.

But the most important thing is that its enjoyable, Zach explained. Case in point: In November, they have a community event call Friendsgiving at which everyone comes out, brings a potluck item, engages in a communal workout with kettlebells, and then its time to eat and hang out.

As a nonprofit, the mission is to make the alternative fitness playground available to all ages and fitness levels, regardless of ability to pay. Theres a sliding scale payment approach that means nobody is turned away, even if they cant pay anything.

For more information, visit The Backyard website at thebackyardwhidbey.org or call 425-299-4178.

Clogging

For most people, clogging probably conjures up images of wooden shoes and traditional Dutch outfits. Many have no idea that clogging is actually an American folk dance originating in Appalachia. The percussive foot-tapping style of dance has influences from Holland, Germany and the British Isles but has been shaped by both Native American and African dance customs.

Now, clogging has tapped its way across the heartland and into almost all states and communities including Whidbey Island. After years of employment as a high school teacher, Cyndy Jenson discovered that nobody was offering clogging classes on the island and decided that she would tap up to the plate.

She now offers clogging lessons and sessions at Island Dance in Langley and at the Oak Harbor Senior Center. Theyre available on a drop-in basis without a long commitment, though most people get hooked, she said, and want to progress to higher skill levels or stay engaged with the evolving groups.

Known by various names such as flat-footing, buck dancing, jigging and back-stepping, its basically dancing in time to music with a heel move occurring on the downbeat.

Its a toe-tapping, heart-thumping activity, Jenson said, and we dance to modern, country and generally any kind of music with a great beat.

Theres no need for a partner, since the dance traditionally occurs in a formation thats similar to line dancing. All ages and genders are welcome, and there are several options for foot gear. Some opt for hard-sole or tap shoes, but others, including the instructor, choose to glue jingle taps onto a comfortable pair of sneakers.

You may tone up your body and even lose a few pounds, Jenson said. Youll have a blast and meet some of the most fun-loving folks on the island.

For more information on classes, contact Island Dance at 360-341-2221 or the Oak Harbor Senior Center at 360-279-2555.

Bollywood and Belly Dancing

Its not surprising that Bollywood and belly dancing intermingle in a class taught by Arianne Movassaghi. The dance entrepreneur and owner of Dance Artistry grew up in a Middle Eastern family and started her own Bollywood/belly dance company at just 18 years of age.

Now 29, Movassaghi specializes in fusion dance, which combines several techniques to create a unique and evolving style. In her class at Island Dance in Langley, she teaches belly dancing and Bollywood dance with varying infusions of Latin, jazz, ballet and/or contemporary movements layered into the Middle Eastern style.

Its a drop-in class on Tuesday nights, with no registration and no prior dance experience required or necessary. Since its not a performance class (as many of her other offerings), belly dancing is not for show or recital its for anyone who wants to learn something exotic while also getting a workout with dance, stretching and body strengthening.

Movassaghi explains that the art of belly dancing came from ancient rituals and folk dances of Middle Eastern cultures. General consensus is that it began in Egypt, but artifacts show its early presence in Greece, Sumer, Persia, Hungary and Spain. The root of the name belly dance comes from the French Danse du ventre, which translates as dance of the stomach.

A typical dance session includes people ranging from age 15 to 60, and each dance session begins with warm-up exercises. It then moves to isolations that tone and strengthen specific muscles and muscle groups, and finally to choreography where students learn how to move with beauty and technique.

Its a fun workout, and anytime you exercise, your physical and emotional state benefit, Movassaghi said. It also boosts your self-esteem. Through practicing dance, the body becomes more supple and graceful and literally learns to move more beautifully.

The recurring class takes place on Tuesdays from 6:45 p.m. to 7:45 p.m. at Island Dance in Langley. Cost is $15 per session. For more information, email arianne@artistry.dance or call 425-305-6233.

See original here:
Stay fit during the chilly winter months - South Whidbey Record

Fearful youre consuming an excessive amount of sugar? Questioning how a lot is fit for human consumption? Or whether or not itsunhealthy for you it doesnt matter what? Its time we took a clear-headed take a look at this subject. Its time you heard the reality about sugar.

++++

Is sugar good?

Is sugar unhealthy?

Its onerous to know for positive today.

Which is attention-grabbing as a result of

Human our bodies want sugar.

Sugar makes up the spine of our DNA. Helps energy our cells. Helps retailer power for later. Vegetation convert daylight into sugar. We convert sugar into gas.

Molecules like glucose and fructose (simply two of the various kinds of sugar) are so primary to our organic wants, even micro organism love them.

Certainly, sugars the breakfast of champions, chemically talking.

Why did we begin hating on sugar?

When did we begin desirous to purge it from our our bodies?

Why do a few of us concern it a lot?

At this level can we simply want a little bit relationship counseling?

Or is it a poisonous relationship?

Is it time to half methods?

The reality is, that isa troublesome dialog to have as a result of

Speaking about it brings up numerous controversy and intense debate, even amongst scientists whore presupposed to be goal.

So why not step again and take a recent look?

At Precision Vitamin, we typically contemplate ourselves dietary agnostics. (Living proof: our view on the very best weight-reduction plan.)

We assist folks grow to be their healthiest, fittest, strongest selvesin a manner that works for his or her distinctive lives and our bodies.

In our work with over 100,000 shoppers shoppers, weve realized a number of issues

that one dimension doesnt match all,

that an all-or-nothing strategy doesnt work for most individuals,

that health and well being habits needs to be doable in your worst day, not simply your finest.

So right heres our bias on this article.

We observe the complexities of diet proof as finest we are able to, all the time deciphering them by way of the lens of:

You possibly can ask your self these identical questions as you undergo the article. And, in fact, be happy to return to your individual conclusions.

However first, lets get to know our sugars.

Most of us consider sugar because the white stuff we put in espresso, or perhaps what makes up 90% of these coloured marshmallow cereals.

Nevertheless, sugar is definitely a gaggle of molecules that share an identical construction. So we would truly name them sugars, plural.

This group consists of a lot of members similar to:

And so forth.

Sugars naturally happen in biology and in most meals (even when simply in hint quantities).For instance, right heres what the breakdown of sugars seems to be like in a banana:

There may be, in fact, far more sugar in processed and refined meals than in less-processed and unrefined meals.

(Well come again to this necessary level in a second.)

Together with the candy stuff, this macronutrient group additionally consists of:

The extra advanced the molecule, the slower it digests.

Most carbohydrates are literally damaged down into less complicated sugars as soon as theyre digested.

Different carbohydrates (similar to insoluble fiber) dont actually get damaged down nor absorbed absolutely, though our intestinal micro organism usually love munching on them.

So: Sugars are a kind of carbohydrate, however not all carbohydrates are sugars. And a few carbohydrates break down shortly/simply into sugars. Others dont.

This level is necessary to grasp, as a result of it tells us that not all carbohydrates do precisely the identical issues in our our bodies.

Sugar-type molecules react with receptors on our tongue, which then inform our mind OM NOM NOM DELICIOUS!

Sugar tastes good to us, as a result of in nature, candy meals like fruits are sometimes full of excellent stuff like nutritional vitamins, minerals, and power.

In all issues, people are various and variable.

A few of us like and search out sugar greater than others.This can be genetic. Or we could have realized it as we grew up. Or each.

For instance, a few of us like sugar in small doses; we are able to solely eat a little bit earlier than pushing the dessert plate away. Whereas others prefer it quite a bit; the extra we eat the extra we would like. The thought of an excessive amount of sugar doesnt compute.

Likewise, a few of our our bodies appear higher suited to sugar than others.

For instance, a few of us can eat sugar all day lengthy and really feel nice. Whereas others can solely tolerate a little bit bit earlier than our pancreas (which secretes insulin, a hormone that helps sugar get into the cells) tells us to knock it off.

Normally, most of us like no less than some sweetness.

Once were younger, we have a tendency to love sweetness extra and keep away from bitter meals extra. But every particular persons response to sugar and candy style is exclusive.

With that mentioned, lets get again to the questions at hand. Beginning with

The time period overweight (or chubby) is, like sugar, a contentious factor. On this article well use it only for the aim of debate, so bear with us.

The World Well being Group defines overweight as having a Physique Mass Index larger than 30. In fact, some match athletes (like heavyweight boxers or rugby gamers) might need the next BMI however nonetheless have a low physique fats share.

Nevertheless, for most folk, having a BMI larger than 30 signifies that theyve a higher-than-average degree of physique fats.

(Certainly, some research that correlate BMI with physique fats testing counsel that BMI could even underneath-estimate how a lot physique fats an individual has.)

In relation to weight problems, there have all the time been people who find themselves heavier, and/or whove extra physique fats, than most people like them.

Nevertheless, during the last a number of a long time, common folks in industrialized international locations have gotten heavier, larger, and gained extra physique fats pretty quickly.

Its now statistically regular.

Though this shift is occurring worldwide, and there are variations by ethnic group and socioeconomic class, its notably noticeable as a basic development in america.

Together with physique weights, we are able to take a look at adjustments in physique fats share and total health ranges. Right here, we additionally see that over time, physique fats share has gone up, and health ranges have gone down.

At present in america, the common physique fats share for males is round 28%, and the common for girls is round 40%.

For comparability:

May sugar be answerable for altering physique weights and physique compositions in industrialized international locations?

By reviewing knowledge from the USDA Financial Analysis Service, Nationwide Well being and Vitamin Examination Surveys (NHANES), in addition to Meals Frequency Questionnaires from the long-running Framingham Coronary heart Research, we are able to observe meals consumption from a number of angles. These various streams of information all present pretty constant developments.

They inform us that, since 1980, Individuals:

So, as a % of complete energy consumed, fats dropped. However we didnt find yourself consuming much less fats. We simply added extra sugar and different carbs on high of the fats we had been already consuming.

This added as much as roughly 200-400 additional energy per day.

By way of energy, thats like consuming an additional McDonalds hamburger or a double cheeseburger, on high of your present meals, each day.

Whether or not theseenergy got here from sugar might be irrelevant.

This elevated power consumption alone, mixed with lowering charges of each day bodily exercise, might be sufficient to clarify folks getting heavier.

We willt say that sugar particularly was the offender behind the weight problems surge for everybody. (Bear in mind, people range.)

However our elevated sugar consumption does appear to correlate with continued weight problems ranges up till not too long ago.

For about 4 hundred years, human beings have been having fun with increasingly more sugar.

As soon as Europeans found tropical buying and selling routes and arrange low cost slave labor economies to lift sugar cane, sugar grew to become increasingly more obtainable to the common particular person.

Certainly, sugar shortly grew to become the meals of the poor.

(It was mentioned that the complete working class of the British Isles lived on jam and sugared tea in the course of the Industrial Revolution.)

As a chief colonial energy, the British as soon as claimed the title of largest sugar shoppers. Per yr, the common Brit consumed:

Nevertheless, as soon as they acquired rolling as a rustic, Individuals werent far behind. Per yr, the common American consumed:

Then they actually took off: By 1999, the US reached peak sugar consumption of practically 108 lbs (49 kg) of sugar per particular person per yr.

Between 1980-1999 Individuals ate extra sugar. And weight problems charges acquired larger.

However then one thing modified: Our sugar consumption truly began to lower.

Apparently, since 1999 by way of 2013 (most up-to-date knowledge obtainable) consumption of added sugar has truly declined by 18% (or as a lot as 22%, relying on the info).

This drop has introduced Individuals present added sugar consumption again all the way down to 1987 ranges.

And through this time, complete carbohydrate consumption has dropped as effectively. (Is sensible, as this was the daybreak of the low-carb phenomenon.)

However, although sugar and carb consumption have declined over these 14 years, grownup weight problems has continued to climbfrom 31% of the American inhabitants in 1999 to 38% as of 2013.

(Diabetes diagnoses have continued to climb as effectively, which well deal with in a second.)

So, regardless of decreasing sugar consumption by practically 20% over a 14 yr interval, weight problems (and diabetes) charges have continued to climb.

Together with intercourse, ethnic, and socioeconomic variations in weight problems charges, this implies that altering physique sizes and compositions might be a fancy, multi-factored phenomenon.

Backside line right here: No single factortogether with sugarcauses weight problems.

Many elements work collectively to contribute to a constant power (calorie) surplus, which in the end results in fats achieve. A type of issues is usually sugar, however not all the time, and never alone.

So, we are able tot unequivocally blame sugar for elevated weight problems charges.

However many people are nonetheless questioning whether or not sugar is a gateway to fats achieve.

It appears logical. Carb and sugar consumption are the principle drivers of insulin launch. Insulins job is to assist retailer vitamins, together with fats.

Subsequently, it appears apparent. Carbs and sugar trigger fats achieve, proper?

As soon as once more, our scientist pals reveal that its a bit extra sophisticated than that. Lets check out a few research that discover this query.

In 2015, a small pilot examine was performed by Dr. Kevin Corridor to analyze the carb/sugar/insulin mannequin of weight problems.

Go here to see the original:
Degree 1: The stunning reality about sugar. Right here's all the things it is advisable find out about what it does to your physique. - Editorials 360

The latest lifestyle, fashion and travel trends

Youve been eating healthily, working out and getting in your 10,000 steps (nearly) every day, but the weight still isnt coming down. Whats going on?

If youve been sticking to your plan but not getting the results youd expect, it could be that youre unknowingly making mistakes that are preventing you from losing weight.

Here are five common food mistakes that could be derailing your weight loss:

Fast 800: Dr Michael Mosley on his latest rapid weight loss diet

Time restricted eating, or 'intermittent fasting', has become increasingly popular and it can be supportive in helping you to lose weight. If restricting your eating window each day works for you, great, but its important to do it consistently. Just skipping breakfast here and there is more likely to end in trouble, as it can lead to overeating later in the day.

Some clients who come to see me have been skipping meals, only to find themselves with uncontrollable sugar cravings come 4pm. Or they have dinner, and then cant stop raiding the cupboards after theyve finished. Having healthy, balanced meals at regular intervals means youre less likely to overeat later on.

A common mistake I see people making when theyre trying to lose weight is forgetting to consider drinks. Coffee shop hot drinks, fizzy drinks and cocktails can often be hiding huge amounts of sugar. Educate yourself. Check the website of your favourite coffee shop to see how much sugar is in your favourite flavoured latte. Look at the back of the can of your fizzy drink, even the healthier-looking ones can be deceiving. Opt for dry wines or Champagne over cocktails. Small changes like this can make a big difference.

Your (twice) daily coffee could be adding to your calorie intake (Unsplash)

If youre trying to lose weight it can be easy to focus on what to eat less of, but if theres one thing to increase, its your vegetable intake. We get fibre from vegetables, which fills us up and keeps us regular. You can also eat substantial portions of most vegetables (especially green veg) without dramatically increasing your calorie intake. Veggies dont have to be boring. Think roasted Mediterranean vegetables, ratatouille, stir-fries, stews and veggie noodles topped with something delicious. Losing weight doesnt have to mean going hungry.

5 foods a nutritionist never eats

Fat gained a bad reputation due to its higher calorie content per gram compared to carbohydrates and protein, but we now know that there us much more to weight loss than simply calories in vs calories out. Foods that are sold as low fat are often highly processed and higher in sugar than the original version and as a general rule, I dont recommend them.

Fat is an essential part of our diet, it has many important roles including hormone production and helping our body absorb fat soluble nutrients like vitamins A, D and E. The type of fats youre including is key, focus on healthy fats like avocados, oily fish, unroasted nuts and seed and keep your portion sizes in check.

Increase your vegetable intake to help keep you fuller for longer (Unsplash)

While we are on the subject of calories, its worth making sure that yours are coming from the best sources. Its easy to be tempted to buy processed diet foods with the calorie count handily displayed on the front, but fresh, nutritious meals are a far better option. Base your meals around a quality protein source like fish, eggs or tofu, a moderate portion of healthy fats and plenty of vegetables or salad, which will fill and sustain you until your next meal. Meal prep can be helpful here, so find some recipes that you can batch cook in advance.

If youre doing all of the above but still struggling to lose weight, try keeping a food diary on an app like MyFitnessPal. It can often be an eye opening experience.

Kim Pearson is a qualified nutritionist and weight loss specialist based on Londons Harley Street. She consults clients in London and internationally via her virtual consulting room. For more information about Kim and the services she offers, visit her websitekim-pearson.com

View post:
5 food mistakes to avoid if you're trying to lose weight - Evening Standard

Tom Kerridge is a chef and television presenter who is known for his appearances on Great British Menu, Masterchef and Saturday Kitchen. He has already released a range of books which delve into his healthy eating habits and has recently revealed he will bring out another, Lose Weight & Get Fit. Once weighing in at an astounding 30 stone, Tom opened up about the diet plan he followed to shed 12 stone. He said the dopamine diet helped him shape up - what did he eat?

As he approached his 40th birthday, the chef noticed his lifestyle of drinking and binging on unhealthy foods had caused the pounds to pile on.

Say we live to 80. Well, I thought, Im halfway there, Tom told the Sunday Times.

And then, I thought Im not going to get there. If Im like this, Im not going to make it.

The TV personality decided to cut booze from his life and start following the dopamine diet.

On the plan, slimmers eat foods which are thought to impact the bodys happiness hormone, dopamine.

Dieters can tuck into foods including meats, eggs, dairy, nuts, fruits and vegetables.

It is also recommended they stay clear of alcohol, caffeine and processed sugar in order to get the best results.

While slimming down, Tom revealed he would fill up on healthy fats and try to eat less than 90 grams of carbs a day.

Speaking to GQ, the chef explained: As a chef, I was grazing and snacking throughout service. Or Id be eating cheese on toast and packets of crisps because they were quick and there and ready to go.

Tom cut out unhealthy convenience food and made sure to always eat breakfast.

Read the original here:
Tom Kerridge weight loss: TV chef shed a whopping 12st by eating these key foods - Express

The Centers for Disease Control and Prevention estimates a third of American adults are obese, and another third are considered overweight.

A new study from the University of Washington may shed some light on why it's so hard to lose weight.

"The number of people losing weight or stating that they have tried to lose weight over the past year is 50%," Dr. Ellen Schur said.

Schur helps patients lose weight. She says weight loss itself causes hormone changes that make food more appealing, so it's harder to keep weight off.

In another UW lab, Mark Rossi and Marcus Basiri's study shows that overeating changes brain cells that suppress food intake.

"We don't know the exact mechanisms that are contributing to it, but we see that there are profound changes across lots of different cell types," Rossi said.

"So, these glutamate neurons, which normally function to suppress feeding, were kind of toning down their firing patterns," Basiri said.

As the mice got fatter, neurons got worse at putting the brakes on eating. The team hopes this leads to new ways to treat obesity in people one day.

Now the research team is working on isolating an even smaller set of cells that are affected by overeating. They haven't yet discovered whether the neurons can change back to how they worked before obesity.

MEDICAL BREAKTHROUGHSRESEARCH SUMMARYTOPIC: OVEREATING MAY CHANGE THE BRAINREPORT: MB #4645

BACKGROUND: Obesity is a complex disease involving an excessive amount of body fat. Obesity isn't just a cosmetic concern. It is a medical problem that increases the risk of other diseases and health problems, such as heart disease, diabetes, high blood pressure and certain cancers. There are many reasons why some people have difficulty avoiding obesity. Usually, obesity results from a combination of inherited factors, combined with the environment and personal diet and exercise choices. Most Americans' diets are too high in calories, often from fast food and high-calorie beverages. People with obesity might eat more calories before feeling full, feel hungry sooner, or eat more due to stress or anxiety. (Source: https://www.mayoclinic.org/diseases-conditions/obesity/symptoms-causes/syc-20375742)

OVEREATING: Binge eating can happen on a single occasion, or it can become a regular way of eating, leading to problems. Although binge eating in itself does not necessarily constitute a food addiction or eating disorder, binge eating is a symptom of Binge Eating Disorder and the eating disorder Bulimia Nervosa. There are a wide variety of reasons people overeat, including emotional eating, stress eating, overeating from supersize meal portions, sugar addiction, compulsive snacking, comfort and boredom eating, social eating, and relying on fast food. Research suggests that fast food is designed to stimulate overeating, typically by using a combination of sugar, salt and fat, all shown to be addictive. (Source: https://www.verywellmind.com/ten-types-of-overeating-22170)

NEW RESERACH: In the Stuber lab study, with members Mark Rossi and Marcus Basiri, an article published in SceinceNews.org said, "The researchers don't know whether these cells would regain their normal behavior if the mice stopped eating high-fat food and shed weight. It would be technically hard to keep monitoring the same cells for the weeks or months it would take for the mice to normalize their body weight, Stuber says. While the results offer a clear example of cells that control feeding behavior in mice, it's hard to say whether similar appetite-suppressing nerve cells are at work in people. Brain-imaging experiments have shown that the same brain region, the hypothalamus, is involved when people shift between being hungry and full. Stuber points out that while these cells in mice seem particularly responsive to a high-fat diet, obesity probably affects a much wider population of cells. "This is probably happening across the brain," he says. Understanding those complex interactions might ultimately point to better strategies for managing human appetites." (Source: https://www.sciencenews.org/article/high-fat-diet-brain-appetite-mice)

The rest is here:
Overeating may change the brain - WNDU-TV

The desire to stay in shape can make you move mountains, not literally, but the efforts most of us put in are no less than that! However, it becomes pretty challenging to take out time from our busy lives and hectic schedules to workout. No wonder, this is what makes us look for some quick and easy solutions to shed those extra kilos, unfortunately those quick hacks and treatments arent that effective, when it comes to a sustainable way of weight management. But what if we tell you that now you can indulge in your favourite glass of wine and still lose weight, trust us we arent bluffing! As per a recent study published in the journal of The Drinks Business conducted by the Washington State University, it was established that drinking around 2 glasses of wine before bed helps in a healthy weight management. It was observed that the presence of resveratrol, a polyphenol found in red wine, helps in changing the white fat into the easily burnable brown fat. As per another study at Harvard, it was found that there is a link between wine and weight loss. Wherein, the researchers conducted a research with around 20,000 women over 13 years and saw that those who drank two glasses of wine daily were 70% less likely to be overweight.It might sound fascinating for some, but drinking wine before bed is not only great for a healthy weight loss, but at the same time helps in inducing sleep and is great for a healthy skin. According to another research, conducted in 2012 on bees, it was found that a compound resveratrol helped in curbing appetite. This further helps in curbing the urge of midnight-snacking. In a nutshell, it can be seen that drinking two glasses of wine at night can help in a healthy sleep and curbs appetite, which eventually helps in a healthy and sustainable way of weight management. However, during the process of wine making, many beneficial insoluble polyphenols get filtered. Hence, to get the remaining nutrition, experts suggest to include grapes, blueberries and other exotic berries in the daily diet.

Read more from the original source:
Heres how drinking wine before bed can help you lose weight - Times of India

Juliot Vinolias checklist for adopting alternate-day fasting

- Dont do it more than once in three days

- Dont go under 700 calories on fasting days

- Ensure there is sufficient water intake, as the body can go in dehydration mode

- Ensure there is enough roughage (fibre) in the food on fasting days as well

- Do not binge on processed or fatty foods on non-fasting days

- Complement fasting with plant-based foods, fruits, vegetables, seafood. Cut out processed meats and processed carbohydrates

- Manage your sleep

- People with existing gastric or mental health issues should avoid fasting

- Do not fast for prolonged periods without supervision by a qualified expert

Imagine spending half your life without food. Tough, right? For most people, getting through even one or two days without the physical and psychological comfort of food is unimaginable. However, a small but growing group of dieters around the world are committing to a lifestyle long term that entails just that. Its called alternate-day fasting (ADF) and, as the name suggests, it entails not eating every other day.

Each day without, or with very little, food is followed by a day of eating normally (but not indulging indiscriminately). Its a more extreme version of intermittent fasting, in which the most widely adopted method and, arguably, the more sustainable one as well is to fast for 16 to 18 hours followed by a six to eight-hour window for eating. Most followers of the ADF diet either completely forego food or, more commonly, dramatically lower calorie intake on fasting days to a maximum of 700 calories, which is about 25 per cent of the adult bodys average daily requirement. Another approach, popularised by the bestselling 2013 book The Fast Diet, by Dr Michael Mosley and Mimi Spencer, is the 5:2 method, which includes two days of fasting and five days of normal eating in the week.

No matter which approach you take, however, if you have an underlying health issue its important to speak to a professional before changing your diet dramatically.

Alyssa Blom, 36, a banker from Dubai, has been fasting on alternate days for four months, and is relieved to have found an approach she can incorporate into her busy lifestyle. My work requires me to travel extensively, and dieting is really hard when youre ordering off a hotel menu at odd hours. Ive tried at least two diets a year for the past five years, and none of them stuck. Ive found that not eating every other day is easier than counting calories and watching what you eat all the time, every day, especially when youre travelling and cant cook, says Blom.

Most of the food we eat now is processed with a lot of enzymes, preservatives and food emulsifiers

Juliot Vinolia, head clinical dietitian at Medeor 24x7 Hospital

Fasting on alternate days required more of a mental shift than a physical one. The first couple of weeks were difficult. I found myself experiencing psychological hunger pangs more than physical ones. But now, Ive settled into the rhythm. I do about 1,500 to 1,800 calories on non-fasting days and no more than 600 calories that I spend almost entirely on fruit on fasting days. Ive lost about 10 kilos so far.

Even though a persons daily calorie requirement depends on a variety of factors such as age, height, metabolic activity and level of physical activity, the average human body requires about 2,000 (for women) to 2,500 (for men) calories daily to maintain itself. Considering that this intake is practically halved by alternate-day fasters, the deficit is bound to result in swift weight shedding, at least in the initial months, before the body acclimates. But is it healthy?

Some experts and studies certainly point that way. One of the worlds leading advocates of fasting, Canadian nephrologist Dr Jason Fung, has written and spoken extensively on its benefits and its role in reversing type 2 diabetes. A key message in his books, The Obesity Code and The Complete Guide to Fasting, is that the long-standing advice to eat six to eight small meals a day is not rooted in science, but the American tradition of snacking meant to benefit the producers of such foods.

Juliot Vinolia, head clinical dietitian at Medeor 24x7 Hospital in Dubai, says one of the primary benefits of fasting is that it gives the gut a break. Most of the food we eat now is processed with a lot of enzymes, preservatives and food emulsifiers. These clog our intestines, interfere with nutrient absorption and require a complex digestive system for the body to sustain itself, she says. With fasting, youre giving the gut some time to relax, rebuild itself and get rid of toxic accumulations.

While not opposed to the alternate-day fasting trend, Vinolia does see the merits and importance of a balanced diet, eating at regular intervals and portion control. The body is programmed to release hormones and digestive enzymes according to the circadian rhythm or its sleep pattern, she says. But progressively, our physical activity levels are going down and the workload is almost entirely on the mind. Were always in a state of stress and sleep deprivation. Our bodies are getting programmed to constantly deal with stress. Fasting can help break the bodys stress mode. Most of us also end up eating our big meals in the evening, when the body is in energy-saving mode. So instead of burning calories, were storing them. Fasting can definitely break this monotony, if done the right way.

Celebrity fitness trainer Antoni Pecora is not a fan of ADF, even though he doesnt think it puts the body under duress. We think of calorie restriction as a great shock to the body, but its not. Our bodies dont need anywhere close to the amount of food that we eat. Most of us are ridiculously overfed. So its fine to significantly cut down on the calories, he says.

Your body is ultimately an equation of input and output. If youre going to eat very little, youre going to have to adjust your workout because you wont have the same resistance and strength to train as hard as you do when youre eating full meals, especially at first. Nothing bad is going to happen to you if you eat 200 calories extra on a fast day. Just go for a walk or a swim, and youll be fine. Im not OK with the idea of fasting, though, because it makes food an enemy.

Although fasting as religious worship has been around for centuries, using it as a weight-loss tool is a recent phenomenon, less than a decade old. Accordingly, clinical data on its long-term efficacy, sustainability and impact on biomarkers is lean and often non-committal. Most studies on ADF conclude that calorie restriction leads to some measure of improvement in the levels of blood sugar, blood pressure, insulin, inflammation and heart health due to lower LDL cholesterol concentration and decreased blood triglycerides. But its important to note here that daily calorie restriction diets can lead to the same effects, to mostly the same degree.

What constitutes a healthy and balanced diet can change with time, research and contemporary wisdom

Dr Sarah Rasmi, psychologist and founder of Thrive Wellbeing Centre

The benefits of ADF compared to traditional diets shine through when it comes to reducing insulin resistance, and decreasing fasting insulin in pre-diabetic individuals; preserving more muscle mass while losing fat mass compared to other continuous calorie-monitoring diets; and reducing oxidative damage to cells that might help human beings live longer (although this is still an under-researched area of study).

Food, and even diets, though, are ultimately also about emotions and the feeling of mental well-being. Its the reason so many well-meaning and committed dieters often find themselves struggling to stay on a diet for extended periods of time. Yezda Eltahawy, 31, from Abu Dhabi, tried ADF for two weeks before abandoning it altogether. I was constantly thinking about food, and miserable. I knew that eventually I would reach my breaking point and overcompensate for all the days of going without by bingeing badly. I did lose weight two kilos in two weeks so it was disappointing that I couldnt stick to it, but not everything is right for everyone.

Dr Sarah Rasmi, a psychologist and founder of Thrive Wellbeing Centre in Dubai, says that taking care of the gut is an important factor. Gut health is strongly linked to mood; 90 per cent of our serotonin receptors are located in the gut. Healthy and balanced diets can protect against depression, so many psychologists recommend modifying diets to promote mental health, she says. But what constitutes a healthy and balanced diet can change with time, research and contemporary wisdom. At the moment, Im not aware of any long-term studies evaluating the physical or psychological benefits of ADF or intermittent fasting. Until there are, its best to proceed with caution, and under the guidance of a certified healthcare provider.

Updated: October 19, 2019 05:01 PM

- Dont do it more than once in three days

- Dont go under 700 calories on fasting days

- Ensure there is sufficient water intake, as the body can go in dehydration mode

- Ensure there is enough roughage (fibre) in the food on fasting days as well

- Do not binge on processed or fatty foods on non-fasting days

- Complement fasting with plant-based foods, fruits, vegetables, seafood. Cut out processed meats and processed carbohydrates

- Manage your sleep

- People with existing gastric or mental health issues should avoid fasting

- Do not fast for prolonged periods without supervision by a qualified expert

Read the original here:
Alternate solution: is fasting every other day the key to weight loss and wellbeing? - The National

For anyone considering weight loss, diet is the best option and is also suggested by several nutritionists and dietitians as an easy way to shed those extra kilos. It requires a lot of dedication and will power to stick to a diet. However, it's not necessary that a diet which has worked for one person might have the same effect on the other as well. Each person's body is different and each individual has a different metabolism. There are a few diets that have stood the test of time and have provided the best weight loss strategy to the people following them. These are the Mediterranean diet, low-carb diet, paleo diet, a whole-foods diet, and plant-based diets. The list is not limited to these diets, but these have proven to be more successful than others. Howsoever different these diets may be, they have several things in common and this can be our takea

Read the original:
Things the world's most successful diets have in common - Times of India

ATLANTA It should be obvious now, as the Los Angeles Rams feel the slings and arrows from around the league for gorging on the present at the expense of the future, what the identity of this franchise is. They completed three trades in an afternoon last week, for goodness sake, two involving Pro Bowl players. Its not about the PSLs or filling the new stadium next year or knee-jerking a response to a three-game losing streak.

Its about the personality of the people who lead the team. And in a larger sense its about a sea change in how the new wave of GMs and team architects are approaching the NFL. Last Tuesday, when GM Les Snead had completed two deals from his California officeacquiring offensive lineman Austin Corbett from Cleveland and trading cornerback Marcus Peters to Baltimorehe was working on a third. Snead and GM Dave Caldwell of Jacksonville were close to doing a mega-trade for dissatisfied Jaguars cornerback Jalen Ramsey.

In a Ritz Carlton ballroom in Fort Lauderdale, during the NFLs fall meeting, Rams owner Stan Kroenke and Rams Chief Operating Officer Kevin Demoff awaited word on the deals. Around 4:30 p.m. ET, Snead and football VP Tony Pastoors both pinged Demoff with details of the first two trades. Demoff showed Kroenke the news. Not a bad afternoons work for Snead and his staff.

Not enough.

Kroenke didnt pump a fist; its not his way. Instead, he asked Demoff about the unhappy Jaguar. He wondered, Is the Ramsey deal still in play? It was, and within an hour, that was done tooRamsey for the Rams first-round pick in 2020 and first and fourth-round picks in 2021, even though L.A. is buying Ramsey for only the remaining 1.5 seasons of his rookie contract. The Rams are optimistic about signing him long-term, but have no guarantee of employing Ramsey beyond the expiration of his contract in 14 months.

Three trades in five hours. Now it was Saturday, in the bar of the teams Buckhead hotel, the day before Rams-Falcons, and Demoff and Snead dissected what the team had done, and what it meant. This is who we are, Demoff said. This is what we do. This is our belief as an organization. Stan isnt fearful, Les isnt fearful, and [coach] Sean [McVay] isnt fearful. This league is so fast-moving. It hasnt been this way forever for us, but now, were going to value the great player over the potential of a draft choice.

For a guy whod been on the team for four days, Ramsey didnt seem like much of a newcomer in the 37-10 rout of the pathetic Falcons. He didnt give the full Jalen, but it was close. He didnt start. He came in early in dime packages only, where he could match up against Julio Jones, mostly in bump coverage in the left slot or wide left or right. He did play in the regular scheme later, and it appeared he played six or seven snaps in the Rams zone coverage. In all, after two practices, he played 36 of the Rams 53 defensive snaps.

Ramsey was not a shutdown corner Sunday. In coverage snaps against Jones, he allowed four catches for 69 yards. He used a jarring hit on Devonta Freeman to force a fumble that the Rams should have recovered but lost in a scrum. Ramsey also demonstrated why hes a cornerback so many receivers love to hate. On six different occasions, he yapped full-throated at Jones; its a wonder with the blizzard of flags in the league now why Ramsey didnt get one for taunting/berating. Ramseys the classic case of a guy you hate when your team plays him, but you like his results when hes on your team.

I talk sh every game, said Ramsey, matter-of-factly and unapologetically, in a short madhouse locker-room scrum after the game.

In the upset of the week, his back seemed just fine.

When this was still a game in the second quarter, in an eight-play sequence, Jones beat Ramsey twice for significant plays. First, a quick slant from right to left for 17 yards, when Jones got inside Ramsey and sprinted toward the middle with a full stride on him. Then, a simple go route down the right sideline. Gain of 39. Jones simply out-raced Ramsey. So Jones didnt torch Ramsey; overall, he got the better of him, but it was a good contest.

If I was really in my groove, like on my sh, it would really be scary out there, he said.

Good for Ramsey in not bragging about his game, because it was a decent performance. Thats it. But maybe thats to be expected after three weeks off with an injury no one in Jacksonville believed was an injury.

I feel like I played okay, he said. Ive got to get in my groove a little bit more. Theres maybe one, maybe two plays I wanted to have back or play a little bit different.

For a game at least, all was right with the Rams. After losing three straight, this was a good week for a star-jolt, and for a soft underbelly of the schedule. The Rams stay in Atlanta to practice this week before over-nighting to London on Thursday evening, then playing the Bengals at Wembley Stadium on Sunday. Combined Falcons/Bengals record: 1-13.

Theres enough in what the Rams are doing for a book about how modern football is changing. I dont have time for a book, so lets do Cliffs Notes. The Rams are not alone in bulking up on trades. Cleveland, Baltimore, Oakland, Philadelphia and Pittsburgh (!) are dipping their toes in the pool more than they used to, or more than their predecessors. This could be an outlier season regarding trades, but I doubt it. With eight days to go before the trading deadline, see how times have changed in 10 years:

2009: 39 trades in the calendar year, involving 50 players. Seven traded players were Pro Bowlers at least once.

2019: 54 trades (with eight days left in the period), involving 69 players. Thirteen have been to at least one Pro Bowl.

Thats a snapshot, not a long-term study. But it just feels like trading has picked up, and though the Rams may be at the head of the pack, theyre not alone. One GM told me over the weekend when I relayed those trading stats: I bet that numbers ends up at 65.

Ive been thinking about it, said Hall of Fame GM Bill Polian, and I want to withhold final judgment, but there are a few factors. Miamis getting rid of players. The Rams are aggressive. And I think for players with leverage, they see this as being the NBA. Ill go where I want to go. Ramsey, Antonio Browntrade me, and the hell with the consequences. But theres also a little bit of the old [Dodgers GM] Branch Rickey in some of the newer GMs. Rickey said, The only title you can win is the title you can win this year.

Polian then made a fascinating point: He said he didnt want to be a curbstone psychologist. But he said, I think this generation of GMs might be a little more transactional. It used to be not many GMs thought about taking risks. They were from a generation where their parents might have grown up in the Depression, or remembered the Depression. Life was hard enough without taking risks. Today, the idea that you can make these decisions and change your team quickly is inculcated in this generation. Im not sure of that, but it seems to be true.

I love that theory. I think it is dead-on. Why wait to fix a problem when you might get fired after two years? When I told Demoff and Snead, they were fascinated. Bill makes a great point about our league now, and your trade data backs up the fact its not just us. Bill Belichick is great at it too. When they have a hole, he doesnt wait. He attacks. He trades. He takes chances too.

Demoff pounced next: The NBA is coming to the NFL. This [the Ramsey trade] is a similar case to those NBA deals.

Prior team-building formulas, where you basically had guys for their careers, is pretty much over, he said. Think of the guys whove moved in the past year. Khalil Mack. Marcus Peters. Jalen Ramsey. Jarvis Landry. Laremy Tunsil

Odell! Snead interjected.

Beckham tooforgot him, Demoff said. But I think theres one other important factor here. Today, its easier to find ways to measure performance. Theres a rise of analytics, theres better technology, better and more accurate data. What weve found is you can find undervalued players easier than before. So I think football people are getting better at synthesizing data to find players.

I had one more question: All indications are that Ramsey pulled a power play to force his way out of Jacksonville. They werent going to trade him until he basically just stopped playing. Do you have any fear thatll happen here?

No, Snead said. I can honestly say I do not fear that. Hes coming to L.A., which is where players love to play. Hes got Sean, who is great at creating a culture players thrive in.

The Rams are a destination place now. But in trading two first-rounders for Ramsey, theyve basically gone all-in on paying him for the long term. And already they are paying four players top-of-market deals: quarterback Jared Goff, running back Todd Gurley, wideout Brandin Cooks and defensive tackle Aaron Donald. Peters was jettisoned to Baltimore in part because L.A. knew it didnt want to pay him in the $15-million-a-year range long-term after this season; Baltimore may not either, but they needed a playmaking cornerback for this season. And though Ramsey could make more than Peters, thats coming in 2021, not 2020. Getting Ramsey now gives the Rams two seasonsand, as importantly, two postseasonsto maximize their window.

One thing worries me, even with the cap rising $10/12 million a year. When players get quite good, will the Rams, as the Ravens have done regularly, be willing to let them go to get the compensatory third/fourth-round pick? I present the case of wide receiver Cooper Kupp. He has become Jared Goffs favorite target.(Targets in 2019: Kupp 78, Robert Woods 58, Brandin Cooks 44.)At $1.05 million and $1.2 million through the end of 2020, Kupp is incredible value. You cant pay em all, and Kupp could be a casualty of Ramseys arrivalif the Rams pay to keep him. Thats an issue for 2021, but the Rams must have angst about it now.

The Rams way is just not sustainable, one veteran front-office man (not a GM) told me Friday. You cannot pay all those guys in a cap era. Maybe. But Id have two rejoinders, neither of which is, Its going to be a lot of fun to watch. One: The Rams have found some pretty good low-cost players in the process. Two: It probably depends on the development of Jared Goff more than anything else, because no one wins everything without very good play out of the quarterback.

The Ramsey deal went over big in the locker room, as youd figure it would. Dont discount the importance of that. Players loved it, Goff said. Going out and seeing him at practice the other daywow. Thats something players really like.

When your team is built for the now, safety Eric Weddle told me in the locker room Sunday, and you have a chance in the future to have two of the best players in this league to build around, Jalen and Aaron Donald, you can get role players to build around them. In all honesty, a draft pick around 25 or 30 youre probably going to trade anyway. When you have a chance to get one of the best players in the league for two ones, I mean, why not do it?

The only reason is Ramsey might not be around forever. But the Rams are comfortable with what I call The Newbie Risk/Reward Factor. Which means: When in doubt, go get the stud, and worry about everything else later.

Three little details in the trade discussions last week, down in the weeds, that I liked:

The Rams, whod been talking on and off to the Jags about Ramsey for a month, were worried that the Eagles might increase their offer if the defense continued to struggle. (Adam Schefter reported Sunday that Philadelphia had offered first- and a second-round picks.) Philly might have been wise to offer the two ones. In the last week, two offenses led by Kirk Cousins and Dak Prescott have put up 38 and 37 points on the Eagles.

The teams in trade discussions with Jacksonville were convinced the problem for Ramsey was with Tom Coughlin and no one else.

The Rams would have done the Peters deal even if they couldnt get Ramsey. The rush on Peters came because Baltimore wanted a corner to play in Seattle on Sunday, and if they hadnt gotten Peters on Tuesday, theyd have pivoted to one of two other prospective deals. Thus the Rams haste in dealing Peters.

Weak seven? Average margin of victory in the first 13 games of week seven: 13.7 points. One gameTitans 23, Chargers 20came down to the final seconds, and that was fairly unsatisfactory because no one still knows what happened in that goal-line street fight in Nashville on the fumble/non-fumble by Melvin Gordon. Picking through the rubble of the weekend:

The Chicago offense is a four-alarm fire. Somehow the Bears scored 25 points in the 11-point loss to New Orleans at home. What really is more telling about their performance is this, on both sides of the ball: New Orleans was playing without Drew Brees and Alvin Kamara, and the once-mighty Bears defense gave up 424 yards and 36 points; on offense, the Bears totaled 90 net yards in their first 10 drives. The offense is so abysmal that coach Matt Nagy has to strongly consider doing something he absolutely, positively doesnt want to do: bench Mitchell Trubisky for Chase Daniel. Thats how bad Trubisky looks in year three. Id consider benching him for a quarterback who inspired little confidence in his game-plus of action relieving the injured Trubisky. The alternative is playing Trubisky next Sunday at Soldier Field, knowing that the moment he jogs out of the tunnel, all the positive energy Nagy will pump into Trubisky in practice all week will disappear in an avalanche of boos. This isnt about making any long-term judgment in Trubisky; there will be time for that. This is about putting the best quarterback on the field to win one game. Right now, thats not Trubisky.

The MVP after seven weeks is No idea. A vote today would be the most wide-open vote since 2003. Fifty media members vote for one player each, and in 2003 Peyton Manning and Steve McNair tied for the win with 16 votes, and four other players split the final 18 votes. Now, with the specter of Patrick Mahomes possibly playing only 12 full games, Id put three players at the head of the class right now: Russell Wilson, Aaron Rodgers and Lamar Jackson. The Jackson candidacy could get quite intriguing. Hes on pace to rush for 1,317 yards, which is absolutely insane, with a passer rating of 94.1. Imagine rushing for more yards than Alvin Kamara, with a better passer rating than Carson Wentz. Jacksons on track to do both of those things. Plenty of season left, thankfully for the voters.

Buffalo isnt the most impressive 5-1 team weve ever seen, but consider its near future. The Bills next five foes are a combined 8-25. Still hard to imagine them overtaking New England, particularly with the tiebreaker edge in the Pats favor, but consider this intoxicating thought: The Bills, as current fifth seed, would travel to the Colts if the season ended today; tell me they couldnt win that game. The Bills are a hard team to figure. The Dolphins led them Sunday, in Orchard Park, for almost 28 minutes, and ran up 381 yards of offense. The Bills got booed lustily as they left the field at halftime, down 14-9. And were it not for third-year corner TreDavious White, they very well could have lost this game. Miami started the second half with a 10-minute drive, and Ryan Fitzpatrick tried to end the drive with a short TD pass to Isaiah Ford. White picked it off at the Buffalo 2. Two drives later, White forced a fumble at the Miami 28, recovered by the Bills. Talk about big turnovers: Both led to Buffalo touchdowns, and a 14-9 deficit was turned into a 24-14 lead. Ballgame.

To say Cincinnati is a dumpster fire would be insulting to dumpster fires. The bell tolls for thee, Andy Dalton. (Even though its hardly your fault.) The Cincinnati schedule over the next eight weeks: Rams in London, bye (byes a 3.5-point pick), Baltimore, at Oakland, Pittsburgh, New York Jets, at Cleveland, New England. Then the golden game, Dec. 22, in south Florida: Cincinnati (0-14) at Miami (0-14). Home on Christmas break in various parts of the United States, Justin Herbert, Tua Tagovailoa and Joe Burrow wonder: Who am I rooting for here? Men, Ive got bad news for you: One of you is going to end up with a striped helmet next fall.

The Mahomes story. The Chiefs got good news on the dislocated kneecap suffered by Mahomes on Thursday night in Denver. Though the injury makes Mahomes more susceptible to recurrences in the future, Adam Schefter reported he could miss three weeks or less. The next two foes, Green Bay (next Sunday night) and Minnesota, are dangerous, and a trip to Nashville without Mahomes would be a hard game to win in three weeks. The Chiefs have a 1.5-game lead on second-place Oakland, plus the tiebreaker edge, in the weak AFC West, so K.C. still has a significant inside track on the division title. But as for a top-two seed and a bye week, thats going to be a challenge with division leaders Baltimore and Indianapolis hot teams right now. Still, the Chiefs got a good 50 minutes from Matt Moore the other night, so who knows? Mahomes left a mark on his team, by the way, the way he left the field Thursday night. When Pat walked off, Andy Reid said, he wouldnt take the cart. I think that probably set a tempo. Lets go. Its time to go. Everybody toughen up and lets roll. I saw Tyreek [Hill] grab the offensive guys and the skill guys and tell them that were rolling here, were not letting up an inch. They didnt. But can they do that against Aaron Rodgers? Ill tell you what would be very weird: A loss to Green Bay would give the Chiefs three straight losses at Arrowhead Stadium. Now, theres no way I ever thought that would happen in the Reid/Mahomes era.

A tribute to Teddy Bridgewater. Drew Brees got hurt five weeks ago, and Bridgewater is 5-0 as his replacement, and you have to wonder if, in the wee hours one night this week, when Sean Paytons beautiful offensive mind starts thinking of gameplans for Arizona this weekend, hell also wonder if he could win the biggest games with Bridgewater. Thats the biggest tribute Bridgewater could engender. In his first two wins, he managed the teamheld the fort. In the last three, hes put up 26.7 points per game with a 108.3 passer rating. Hes calm, accurate and not prone to mistakes. All the reasons Minnesota favored him over Johnny Manziel in the 2014 pre-draft process are apparent now, and Bridgewater is earning himself a future. Ill tell you two interesting spots for Bridgewater if he leaves New Orleans after this season: in Denver, where John Elway might view him as the long-term starter, and if he falters, as the mentor for Drew Lock; or as Tennessees pick to succeed Marcus Mariota. Hell be one of the leagues most interesting spring 2020 stories.

Aaron Rodgers, quarterback, Green Bay. Rodgers entered Sunday having accounted for eight touchdownsall passingin the Packers 5-1 start. He had the fourth six-TD game of his illustrious career, throwing five touchdown passes and running for a sixth score in the 42-24 win over Oakland.

Jacoby Brissett, quarterback, Indianapolis. Playing for sole possession of the AFC South eight weeks after the sudden retirement of Andrew Luck, Brissett outplayed one of the hottest quarterbacks in football, Houstons Deshaun Watson, who could be a Brissett rival for years, in Indianapolis 30-23 win. Brissett (26 of 39 for 326 yards, four touchdowns, no picks) earned his most important victory in the NFL, vaulting the 4-2 Colts past the 4-3 Texans for sole possession of first place in the division. All four touchdown passes came in the first 44 minutes, when Indy built a 28-16 lead.

Chase Edmonds, running back, Arizona. Playing three hours from his hometown (Harrisburg) and 45 minutes from his college campus (Fordham University in the Bronx), Edmonds rushed 27 times for 126 yards, including touchdown runs of 20, 20 and 22, as the Cardinals beat the Giants in New Jersey. Big day for Edmonds, and not just because of the games locale. With David Johnson hobbled by a sprained ankle and limited to one carry, Edmonds was going to get almost all of the work Sundayand he was more important, too, because the game was played in a driving rain with wind. Not a day for Kyler Murray to be in control of the ball.

Marcus Peters, cornerback, Baltimore. Great play by Peters in his first game as a Raven, and in the town (Seattle) where he went to college. With five minutes left in the first half and the Ravens trailing 10-6, Peters baited Wilson into a mistake. Playing on the offenses right side at the wide corner, Peters took off and began sprinting downfielduntil he saw Wilson throwing to the receiver, Jaron Brown, in the space he vacated. So Peters pivoted, turned around, and picked the ball off right in front of Brown. He sprinted 67 yards for the touchdown, and the lead. Nice trade, Eric DeCosta.

Chandler Jones, linebacker, Arizona.The second-best trade GM Steve Keim has made (aside from paying pennies on the dollar for Carson Palmer when Bruce Arians took over as coach) was acquiring Jones from New England in 2016, and it continued to pay dividends Sunday in New Jersey. In the 27-21 win over the Giants, Jones had a career-best four sacks of Giants QB Daniel Jones and five tackles. Interesting: Sunday was his 55th game as a Cardinal, after playing 55 for the Patriots pre-trade. In the equivalent number of games, Jones had 36 sacks for New England. He now has 49.5 for Arizona.

Nick Bosa, defensive end, San Francisco. The more we see of Bosa, the more it looks like he could be the best of all the recent top-of-the-draft-pick pass-rushers and QB-disruptors. Playing in the howling wind and steady rain Sunday in a mudpile in Washington, Bosa keyed a 9-0 victory with a sack of Case Keenum, seven tackles, and one head-first dive into what looked like a Slip-N-Slide in standing water. There are days you need to play rock-ribbed D and simply play to not turn it over and to win with field position. Thats what Sunday was for Washington.

Anthony Hitchens, linebacker, Kansas City. First 20 games for the Chiefs: zero sacks. Twenty-first game for the Chiefs: two sacks, including a strip-sack returned for a touchdown by teammate Reggie Ragland, and a 10-yard sack of Joe Flacco four plays later. The Chiefs had nine sacks, and the most dispiriting was the strip-and-score that made it 20-6.

Cordarrelle Patterson, kick-returner, Chicago. When your offense is performing as poorly as Chicagos, the special teams become paramount. Trailing New Orleans 9-0 late in the first quarter, the Bears had to feel desperate. Thats when Patterson interceded. Taking a kickoff two yards deep in the end zone, Patterson bisected the Saints kick-coverage team, first through the middle and then jutting to the right, never being threatened on his way to the 102-yard return that put the Bears back into the game.

Johnny Hekker, punter, L.A. Rams. (First: How, how, how, how when youre playing the Rams and special-teams coordinator John Fassel are you totally unprepared for a fake punt in plus-territorythe Atlanta 46-yard line? Thats on Dan Quinn and his staff. They may say they were prepared, but it sure looked like they were not.) Late second quarter, fourth-and-three, Hekker took the snap and transitioned to a quarterback immediately. He threw to the right flat to safety Nick Scott, and Scott ran up the right sideline for 23 yards. That led to a late first-half field goal and a 13-3 halftime lead for the Rams. Id love to know how many fakes Fassel has called over the years. Id bet hes been successful on 70 percent.

Michael Thomas, safety, New York Giants. Thanks to a boneheaded 15-yard sack taken by Kyler Murray, the Cards had to punt from their 4-yard line with 10 minutes left in the first half. Thomas beat the protection and blocked the Andy Lee punt, and it was recovered for a touchdown in the end zone by running back Elijhaa Penny.

Steve Spagnuolo, defensive coordinator, Kansas City. No medals for holding the woebegone Broncos to 205 yards and one-for-13 on third downs, but understand where the Chiefs were heading into the Thursday-nighter at Denver, which had won two in a row (somehow). But the KC defense had allowed 27 points and 190 rushing yards per game over the previous four games, and Spagnuolo tightened up the run defense, holding the Broncos to 71 yards on the ground and suffocating Joe Flacco in a 30-6 win.

Derek Carr, quarterback, Oakland. When you play a Green Bay offense thats humming, youd better not give the Packers extra chances. Carr fumbled one rush through the end zone, throwing away seven points. And he threw an interception from the Packers 15-yard line in the third quarter. Both turnovers led to Green Bay touchdowns, and in an 18-point loss, thats pretty significant.

Melvin Gordon, running back, L.A. Chargers. Why exactly did the Chargers bring back Gordon? He continued his disappointing return to play in Nashville on Sunday. He had a wholly unimpactful 16 carries for 32 yards. And with the Chargers down 23-20 with 19 seconds left and the ball at the Tennessee two-foot line, Gordon slammed into the right side of the line and didnt score. Not only didnt he score, but a review of the play found he fumbled, and the Titans recovered, ending the game. I watched the replay and never saw a clear fumble, but that was the rulingGordon fumbling to cost the slumping Chargers the game.

I

We have no rhythm, no balance.

Bears quarterback Mitchell Trubisky, after the Saints routed the Bears on Sunday.

We?

II

I gotta get back to my originals because, aint no way, I cant get caught by no linebackers.

Ravens quarterback Lamar Jackson, on changing his cleats multiple times while figuring out the footing on a soggy Seattle field Sunday. Jackson rushed for 116 yards, on 14 carries, in leading Baltimore to a 30-16 win. Jackson is on pace to break Michael Vicks single-season rushing yards record (1,039) for a quarterback.

III

On the field, we won it twice.

Chargers tight end Hunter Henry, expressing disbelieflike all of usover how the loss to the Titans ended. Twice in the final 37 seconds, the Chargers found the end zone, only for replay reviews to overturn the touchdowns. The game ended when Melvin Gordon fumbled at thegoal-line and Tennessee recovered.

IV

This is where Joe Flacco, hes got to be the leader. Heck, hes been aroundSuper Bowl winner, hes in his 12th year. You know, I dont want to be too hard on Joe, but lets get a little life out here Still, very lackadaisical. The whole operation.

FOXs Troy Aikman, via Deadspin, early in the fourth quarter of the Denver loss to a (mostly) Mahomes-less Chiefs 30-6 Thursday night, on the putrid Broncos offense.

This is about as bad an offense as Ive seen.

Aikman, a series later.

V

He worked until his last breath, because he believed our democracy was the highest and best expression of our collective humanity and that our nations diversity was our promise, not our problem.

Maya Rockeymoore Cummings, the widow of Maryland Rep. Elijah E. Cummings, the 13-term Congressman who died at 68 on Thursday in Baltimore.

Sam Ponder Host, ESPN Sunday NFL Countdown Photographed in New York City

Ponder on Thursday was honored as 2019 Literacy Champion for New Jersey-based Write on Sports, which uses sports as a vehicle to improve writing and reading skills for middle-school students. She was asked what message she wanted to leave the students in attendance.

I was so naive in terms of what it would take to do this job. Im actually realizing now that that naivete was a gift. What Ive discovered, now in my 15th year in this industry, is that even the people who I thought were so impressive and so high up and so successful were all insecure and scared just like me. Even at the highest level, these super-impactful and wealthy and important people that our society puts on a pedestal, those people were scared too. They were insecure. I remember when I started, I was so nervous to talk to the Nick Sabans, the Jim Harbaughs. People that were, to me, so successful and impressive. And if I could go back and talk to my younger self now, I would tell myself to press into that fear. Ive learned the reason sometimes people at that level seem standoffish or not very personable is because theyre insecure. They dont want to say something stupid or sound dumb. People are people. We are all broken and messy and all a little bit insecure and all trying to figure it out as we go.

Learning that now, as a 33-year-old, has taken such a weight off of some of those impossible dreams that you all might have. I no longer think of myself as a lesser human being, the way I might have thought when I started out. I think theres obviously so much value in humility, but I think theres a way to be confidently humble. Its not about arrogance. Its not about stepping up to Nick Saban or whoever and you know, being a little arrogant in your interaction with thembut being confident in that you know you have a purpose too, and you have dreams just like that person does. I wish I wouldve grasped that at an early age.

Denver is 14-25 over the past 2.5 seasons. Thats the worst three-year stretch for the franchise in nearly a half-century, since going 14-26-2 (in a 14-game schedule) from 1970-72. The Broncos can equal it (probably will, in fact) with a loss at Indianapolis in Week 8.

The bell may begin to toll for John Elway soon. The Broncos are 2-5, and their remaining road schedule alone would seem to make it highly likely they will finish under .500 for the third straight year.

Elway was hired by the late owner, Pat Bowlen, to restore the greatness of the Broncos last seen under Mike Shanahan. His first major move, convincing Peyton Manning to sign with the team in 2012, worked well: Denver won the AFC West in Mannings four seasons and won the Super Bowl in his last season. But his other significant quarterback moves? Not so good.

2012: Brock Osweiler (second round, 57th overall). Retired last week. At least Elway didnt give him a second contract.

2015: Trevor Siemian (seventh round, 250th overall). Best value of the bunch: 13-11 in two post-Manning years.

2016: Paxton Lynch (first round, 26th overall). Total bust.

2018: Case Keenum (UFA). Paid $25 million for a year, and Keenum was the NFLs 29th-rated QB.

2019: Joe Flacco (acquired for a fourth-round pick, 113th overall). Looks old, unmotivated and through.

2019: Drew Lock (second round, 42nd overall). Incomplete. On IR. Had a shaky training camp.

Man, other than signing Manning, that is one ugly quarterback rsum. Credit where its due: Wrangling Manning to Denver was one of the best free-agent wins of the decade. But the QB misses and the recent draft record is at best spotty; first-rounders Garett Bolles (2017) and Noah Fant (2019) both look terrible.

If Im Elway, Im putting Emmanuel Sanders and Chris Harris Jr., on the block, hoping to get two picks in the first five rounds for them. Then I decide whether the best plan is to go all-in on Lock as the quarterback of the future. If so, you use the 2020 draft to build around him, particularly on the offensive line. If not, you use the top-10 pick Denver will have and supplement with the extra picks (Denver has Pittsburghs three from the Devin Bush trade-down last April) and move up to get in prime passer position. Another quarterback after acquiring Keenum, Flacco and Lock in the last 20 months seems almost malpractice. But if Elway and his staff dont have the confidence in Lock, theyve got to be aggressive to get one of the good guys in the 20 draft.

Its a tangled web. Elway might not have many more drafts to run to get the quarterback right.

Philip Rivers jumped from eighth to sixth on the all-time passing yards list Sunday afternoon, and he did it in less than the running time of The Godfather: Part II. Detailing Rivers rise Sunday in Nashville, where the Chargers lost to the Titans:

And yes, he did pass both Manning and Roethlisberger on the same completion: a 21-yard shot up the right side to Mike Williams, boosting his yardage to total to 56,556.

Time in the air Saturday from LaGuardia to Atlanta, with the latter being hit by a major rainstorm: 2 hours, 22 minutes. On time. Impressed. With packed airports on either end and bad weather for the approach and on the landing, I was surprised to be on time.

Time to deplane, walk through C terminal in Atlanta, board the airport train, find the skytrain to the rental car center, rent a car from Hertz, drive the 16 miles through the rain and through very heavy (Saturday afternoon?) traffic in Atlanta and check into my hotel in Buckhead: 2 hours, 2 minutes.

Except the room wasnt ready. The room actually wasnt ready till 5:20 p.m.

So it took 25 minutes longer to get from the Atlanta airport to check into my room than to it took to fly 852 miles.

Excerpt from:
FMIA Week 7: 'NBA Is Coming To The NFL,' And Rams Are On A Fast Break - NBCSports.com