The combination of flaxseeds and lauki in this raita is a great one to facilitate weight loss.

Highlights

An Indian meal seems to be incomplete without rich and creamy raita, don't you agree? Be it those hot summer afternoons or the sunny winter lunches, a bowl full of curd simply adds up to a wholesome meal. Raitas not only compliments our curries and sabzis but also comes with a plethora of health benefits that we might not realise. The yogurt-based dish, besides being low-fat, cool and refreshing also fosters good digestion.

Raitas are a yummy combination of yogurt with countless other spices, herbs, seeds and ingredients that further makes it a tantalising affair. Be it the crunchy boondi raita, wholesome mix veg raita or the vibrant beetroot one, if you go out and explore there are options galore and each one is equally delicious and healthy. Curd being a versatile ingredient can be experimented with in countless ways. One can make a raita as healthy as you wish to. For instance, this flaxseed raita is a classic example of a high-protein dish that one can easily add in the everyday diet.

(Also Read:7 Delicious Raita Recipes: What Makes This Yoghurt-Based Side Dish So Popular)

Flaxseeds are a powerhouse of various essential nutrients that can prove to be extremely beneficial for our health. A rich source of fibre, protein, magnesium, calcium and phosphorous among other nutrients and minerals, flaxseeds are highly versatile and can be added in smoothies, parfaits, soups and accompaniments like raita easily. In this quick and easy raita recipe, flaxseeds are combined together with boiled bottle gourd, curd, mint leaves and cumin for a wholesome, yummy dish that can amp up your lunch or dinner table in no time.

Find the full recipe of flaxseed raita here.

(Also Read:5 Vegetable Raita Recipes You Must Try This Summer Season)

The combination of flaxseeds and bottle gourd (lauki) is a great one to facilitate weight loss. Being high in protein, flaxseeds helps induce satiety which in turn lessen our tendency to eat more. Bottle gourd on the other hand is a low-calorie, low-fat vegetable besides brimming with dietary fibres which helps in keeping us full for longer and in turn aiding weight loss.

This high-protein, high-fibre raita recipe is sure to not just make your meals scrumptious but might also work wonders in your weight loss diet.

Try it at home and share your experience in the comments section below.

About Aanchal MathurAanchal doesn't share food. A cake in her vicinity is sure to disappear in a record time of 10 seconds. Besides loading up on sugar, she loves bingeing on FRIENDS with a plate of momos. Most likely to find her soulmate on a food app.

Read this article:
Weight Loss: Try This High-Protein Flaxseed Raita To Boost Digestion - NDTV Food

Note: Due to the pandemic, we have included a special section on the Impact of COVID 19 on the Weight Loss ProgramsMarket which would mention How the Covid-19 is Affecting the Industry, Market Trends and Potential Opportunities in the COVID-19 Landscape, Key Regions and Proposal for Weight Loss Programs Market Players to battle Covid-19 Impact.

The Weight Loss ProgramsMarket report is compilation of intelligent, broad research studies that will help players and stakeholders to make informed business decisions in future. It offers detailed research and analysis of key aspects of the Weight Loss Programs market. Readers will be able to gain deeper understanding of the competitive landscape and its future scenarios, crucial dynamics, and leading segments of the global Weight Loss Programs market. Buyers of the report will have access to accurate PESTLE, SWOT and other types of analysis on the global Weight Loss Programs market. Moreover, it offers highly accurate estimations on the CAGR, market share, and market size of key regions and countries. Players can use this study to explore untapped Weight Loss Programs markets to extend their reach and create sales opportunities.

The study encompasses profiles of major Companies/Manufacturers operating in the global Weight Loss Programs Market.Key players profiled in the report include:Atkins Nutritionals, Kellogg, Nutrisystem, Weight Watchers, Herbalife, Technogym, Jenny Craig, Slimming World, Rosemary Conley, Medifast, VLCC Healthcare, Nutriease, GNC (General Nutrition Centers), ABL Health, Thrive Tribe, Counterweight, MoreLife and More

Get PDF Sample Copy of the Report to understand the structure of the complete report (Including Full TOC, List of Tables & Figures, Chart):https://www.marketinforeports.com/Market-Reports/Request-Sample/158636

Segmental Analysis:The report has classified the global Weight Loss Programs market into segments including product type and application. Every segment is evaluated based on share and growth rate. Besides, the analysts have studied the potential regions that may prove rewarding for the Weight Loss Programs manufcaturers in the coming years. The regional analysis includes reliable predictions on value and volume, there by helping market players to gain deep insights into the overall Weight Loss Programs industry.

Market Segment By Type:Surgical Weight Loss ProgramsNonsurgical Weight Loss Programs

Market Segment By Application:WomenMen

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The authors of the report have analyzed both developing and developed regions considered for the research and analysis of the global Weight Loss Programs market. The regional analysis section of the report provides an extensive research study on different regional and country-wise Weight Loss Programs industry to help players plan effective expansion strategies.

Regions Covered in the Global Weight Loss Programs Market: The Middle East and Africa (GCC Countries and Egypt) North America (the United States, Mexico, and Canada) South America (Brazil etc.) Europe (Turkey, Germany, Russia UK, Italy, France, etc.) Asia-Pacific (Vietnam, China, Malaysia, Japan, Philippines, Korea, Thailand, India, Indonesia, and Australia)

Years Considered to Estimate the Market Size:History Year: 2015-2019Base Year: 2019Estimated Year: 2020Forecast Year: 2020-2025

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Impact of COVID-19 on Weight Loss Programs Market Latest trending report is booming globally by Top Leading Players Atkins Nutritionals, Kellogg,...

There's growing evidence to support a holistic solution to common problems moms face like stress, obesity, and insomnia it's called EFT Tapping.

No matter how you slice it, there just aren't enough hours in the day for most moms. We're constantly running on empty while filled with stress. All of the running around and constant care taking takes a toll on our brains and our bodies, which leaves many of us exhausted, tense, and overweight.

However, there's growing evidence to support a holistic solution to all of the problems mom face it's called EFT Tapping. Although the idea may sound somewhat silly, the results and testimonials online speak for themselves. So what is EFT Tapping anyway? And how can it help moms sleep better, lose weight, and stay healthy?

Likeacupuncture and other Eastern medicinal treatments, emotional freedom technique (EFT) tapping is a holistic approach to treating physical and emotional concerns. Essentially, the techniqueinvolves applying specific types of tapping pressure to energy hot spots or meridian points within your body. By doing this tapping, you can restorethe energy balance within your body which in turn alleviates symptoms. In fact,thedeveloper of EFT, Gary Craig,claimsthat disruptions inyour body's natural energy flowcausesnearly all of the physical pain and emotional anguish that people experience.

It seems like a mom's work is never done which means we almost never sleep. Believe it or not, though, proponents of EFT Tapping say that the method can help cure insomnia and help stressed out mothers catch up on their Z's.

A study published in the Energy Psychology Journalfound that EFT Tapping was actually more effective than traditional sleep hygiene methods for curing insomnia. Furthermore, numerous studies have shown that Tapping helps reduce stress and anxiety within the body, which can also aid in sleep.

What happens if you wake up in the middle of the night? Well, Tapping experts say that you can simply get out of bed and doing a simple "breathe and tap" technique to calm your mind and return to sleep.

RELATED:HowEFT Tapping Can Help With Child Anxiety

Many of us are aware that obesity is an epidemic in the United States. In fact, the NIH states that nearly two-thirds of all women in the United States are overweight or obese. Although fad diets like Keto are more prevalent than ever, many women aren't losing weight. However, there are several reasons why EFT can help women lose weight.

First and foremost, a study published inThe Journal of Nervous and Mental Disease proved that tapping reduces cortisol levels within the body, which in turn can also help reduce insulin levels and fat storage within the body. Therefore, by using EFT to reduce stress, you can also lose weight.

Furthermore, some studies have shown that tapping can help emotional eaters curb their appetite and work through unhealthy eating habits. One 2019 studyshowed that people who used EFT twice a week for 8 weeks reduced their BMI. In an interview with Women's Health Magazine,Jessica Ortner shared how tapping not only reduced her anxiety, but also helped her lose 30 pounds.

While better sleep and weight loss are definitely great benefits from Tapping, proponents of the practice say it doesn't just end there.In fact, chiropractor and clinical nutritionist Dr. Josh Axe claims that EFT can also help reduce chronic pain, muscular tension, joint pain, tension headaches and migranes.

Furthermore,EFT can help reduce mental health conditions like depression, anxiety, PTSD and ADD/ADHD. By Tapping on a regular basis, people can relieve stress and avoid many stress-related health conditions altogether.

And the best part? EFT isn't hard to learn! You can pick up on the technique by watching YouTube tutorials or even using apps like The Tapping Solution.

Whether you're struggling to sleep at night, battling obesity, or just stressed out all the time, EFT Tapping may be an easy solution that can fit into even the busiest mom's day. It's not hard to do, it doesn't require a ton of time or the assistance of a doctor, and you can even teach your children to do it too!

Sources: Healthline,Energy Psychology Journal,Nationan Institute of Health,The Journal of Nervous and Mental Disease,JMIR Mhealth Uhealth,Women's Health Magazine,Dr. Josh Axe

READ NEXT:Try These 9 Morning Drinks For Weight Loss

Research Suggests 3 Ways To Get Kids To Pay Attention In An Online Class

Megan Glosson is a freelance writer and editor based Nashville, Tennessee. She enjoys writing on a variety of topics, including parenting, mental health, and life. You can find more of her work on Unwritten, The Mighty, Focused on Kids, Food Delivery Guru, and TheThings.com.

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EFT Tapping Helps With Insomnia And Weight Loss | Moms.com - Moms

A 12-week course of treatment with the diabetes drug metformin was associated with a decline in body weight and an improvement in the gut microbiome of people living with HIV but not diabetes in a small study, Healio reports.

For the study, Jean-Pierre Routy, MD, a professor of medicine at McGill University in Montreal, and his colleagues enrolled 23 HIV-positive people without diabetes who had been taking antiretroviral treatment for at least two years. All the participants had fewer than 7 CD4 cells for every 10 CD8 cells, meaning a relatively low CD4 to CD8 ratio of below 0.7.

The researchers, who published their findings in Open Forum Infectious Diseases, collected blood and stool samples from the participants upon their entry into the study. They took repeat samples after the participants completed 12 weeks of metformin and again 12 weeks after they discontinued treatment.

Metforminis an oral diabetes medication that helps control blood sugar and also has anti-inflammatory benefits.

Next, the investigators conducted gene sequencing of the participants gut microbiome, as the community of microorganisms in the intestines is called. They also looked for signs of inflammation in their blood plasma.

The short treatment with metformin was associated with a reduction in body weight among the participants. This weight loss was associated with higher blood levels of growth differentiating factor-15, a protein that helps people feel like theyve had enough to eat.

The investigators also found that metformin was associated with an increase in anti-inflammatory bacteria in the gut.

No serious adverse health events occurred among the participants during the study.

The study authors concluded: A larger randomized, placebo-controlled clinical trial with longer metformin treatment will be needed to further investigate the role of metformin in reducing inflammation and the risk of non-AIDS health conditions in people with HIV on antiretroviral treatment.

To read the Healio article, click here.

To read the study abstract, click here.

Excerpt from:
Diabetes Drug Metformin Tied to Weight Loss in People With HIV - POZ

Weight Loss and Obesity Market 2020: Latest Analysis

Los Angeles, United States:-The report titled GlobalWeight Loss and Obesity Market is one of the most comprehensive and important additions toLimra Global Market Researcharchive of market research studies. It offers detailed research and analysis of key aspects of the global Weight Loss and Obesity Market . The market analysts authoring this report have provided in-depth information on leading growth drivers, restraints, challenges, trends, and opportunities to offer a complete analysis of the global Weight Loss and Obesity Market . Market participants can use the analysis on market dynamics to plan effective growth strategies and prepare for future challenges beforehand. Each trend of the global Weight Loss and Obesity Market is carefully analyzed and researched about by the market analysts.

Top Players of Weight Loss and Obesity Market are Studied: Ajinomoto Co. Inc., Brunswick Corporation, Golds Gym International, Inc., Herbalife Ltd., Johnson Health Tech Co. Ltd., Nestle SA, Pepsico Inc., The Coca-Cola Co., Nutrisystem Inc

Download Free Sample PDF (including full TOC, Tables, and Figures) of Weight Loss and Obesity Market Research 2020-2026: https://www.limraglobalmarketresearch.com/request-a-sample/?pid=17068

Global Weight Loss and Obesity Market is estimated to reach xxx million USD in 2020 and projected to grow at the CAGR of xx% during 2020-2026. According to the latest report added to the online repository of Limra Global Market Research the Weight Loss and Obesity Market has witnessed an unprecedented growth till 2020. The extrapolated future growth is expected to continue at higher rates by 2026.

Our exploration specialists acutely ascertain the significant aspects of the global Weight Loss and Obesity Market report. It also provides an in-depth valuation in regards to the future advancements relying on the past data and present circumstance of Weight Loss and Obesity Market situation. In this Weight Loss and Obesity Market report, we have investigated the principals, players in the market, geological regions, product type, and market end-client applications. The global Weight Loss and Obesity Market report comprises of primary and secondary data which is exemplified in the form of pie outlines, Weight Loss and Obesity Market tables, analytical figures, and reference diagrams. The Weight Loss and Obesity Market report is presented in an efficient way that involves basic dialect, basic Weight Loss and Obesity Market outline, agreements, and certain facts as per solace and comprehension.

NOTE:Due to the pandemic, we have included a special section on the Impact of COVID 19 on the Weight Loss and Obesity Market which would mention How the Covid-19 is Affecting the Weight Loss and Obesity Market, Market Trends and Potential Opportunities in the COVID-19 Landscape, Covid-19 Impact on Key Regions and Proposal for Weight Loss and Obesity Market Players to Combat Covid-19 Impact.

The Essential Content Covered in the GlobalWeight Loss and Obesity Market Report:

* Top Key Company Profiles.* Main Business and Rival Information* SWOT Analysis and PESTEL Analysis* Production, Sales, Revenue, Price and Gross Margin* Market Share and Size

The report provides a 6-year forecast (2020-2026) assessed based on how the Weight Loss and Obesity Market is predicted to grow in major regions like USA, Europe, Japan, China, India, Southeast Asia, South America, South Africa, Others.

Key Questions Answered In this Report:

What is the overall market size in 2019? What will be the market growth during the forecast period i.e. 2020-2026?

Which region would have high demand for product in the upcoming years?

What are the factors driving the growth of the market?

Which sub-market will make the most significant contribution to the market?

What are the market opportunities for existing and entry-level players?

What are various long-term and short-term strategies adopted by the market players?

What are the key business strategies being adopted by new entrants in the Weight Loss and Obesity Market ?

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Table of Contents

Market Overview:This is the first section of the report that includes an overview of the scope of products offered in the global Weight Loss and Obesity Market , segments by product and application, and market size.

Market Competition by Player:Here, the report shows how the competition in the global Weight Loss and Obesity Market is growing or decreasing based on deep analysis of market concentrate rate, competitive situations and trends, expansions, merger and acquisition deals, and other subjects. It also shows how different companies are progressing in the global Weight Loss and Obesity Market in terms of revenue, production, sales, and market share.

Company Profiles and Sales Data:This part of the report is very important as it gives statistical as well as other types of analysis of leading manufacturers in the global Weight Loss and Obesity Market . It assesses each and every player studied in the report on the basis of main business, gross margin, revenue, sales, price, competitors, manufacturing base, product specification, product application, and product category.

Market Status and Outlook by Region:The report studies the status and outlook of different regional markets such as Europe, North America, the MEA, Asia Pacific, and South America. All of the regional markets researched about in the report are examined based on price, gross margin, revenue, production, and sales. Here, the size and CAGR of the regional markets are also provided.

Market by Product:This section carefully analyzes all product segments of the global Weight Loss and Obesity Market .

Market by Application:Here, various application segments of the global Weight Loss and Obesity Market are taken into account for research study.

Market Forecast:It starts with revenue forecast and then continues with sales, sales growth rate, and revenue growth rate forecasts of the global Weight Loss and Obesity Market . The forecasts are also provided taking into consideration product, application, and regional segments of the global Weight Loss and Obesity Market .

Upstream Raw Materials:This section includes industrial chain analysis, manufacturing cost structure analysis, and key raw materials analysis of the global Weight Loss and Obesity Market .

Marketing Strategy Analysis, Distributors:Here, the research study digs deep into behavior and other factors of downstream customers, distributors, development trends of marketing channels, and marketing channels such as indirect marketing and direct marketing.

Research Findings and Conclusion:This section is solely dedicated to the conclusion and findings of the research study on the global Weight Loss and Obesity Market .

Appendix:This is the last section of the report that focuses on data sources, viz. primary and secondary sources, market breakdown and data triangulation, market size estimation, research programs and design, research approach and methodology, and the publishers disclaimer.

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Covid-19 impact on Weight Loss and Obesity Market New Trends, Growth, Outlook, Overview, Application and Forecast 2020 to 2025: Ajinomoto Co. Inc.,...

Welcome to You Got This, news.com.aus weekly slice of fitness inspiration featuring tips and advice from real women whove experienced it all.

Emma Higgins, 20, didnt realise how quickly she gained weight after working 40 to 50 hour weeks.

The moment she got her license and first full-time job at a pie and donut shop, her diet plummeted, regularly opting for leftover sweets and pasty-laden snacks from the store.

The Melbourne student said while she had always been the big girl, she never expected her weight to reach 123kg.

RELATED: Brides lockdown wedding shred

When I was working, I would consume endless amounts of donuts and pies, which were

readily available. For dinners, if I was working late, I would have Hungry Jacks as it would be the only place open, the 20-year-old told news.com.au

On a normal day I would consume a lot of bread, burgers, and all different types of takeaways in large and excessive amounts. I was always eating; when I was bored, I would eat, even if I wasnt hungry.

Ms Higgins, who later found herself in a state of depression, said she doesnt remember a time when she didnt consume some sort of takeaway.

RELATED: Woman loses 20kg eating double

But that all changed in January this year when she stumbled across a social media post featuring Instagram star Tammy Hembrows fitness app, Tammy Fit.

After taking the plunge and signing up, the Melbourne local went on to lose an impressive 53kg.

Im so glad I did it, she said. My mental health has had a drastic change. From being the sad, anxious and depressed person I was at my heaviest, I have become more confident in my body.

Prior to her transformation, Ms Higgins said she hated going out anywhere that involved dressing up.

RELATED: Mums staggering weight loss in one photo

RELATED: Woman turns life around with flexible eating

I hated going clothes shopping, especially with other people as nothing ever fit properly, or I couldnt go into the types of shops that all my other smaller friends would go into, Ms Higgins explained.

I had been playing netball since I was four years old, and it became hard for me to continue to play I was super unfit and it was just a massive effort to complete a full game.

Ms Higgins said the biggest challenge during her weight loss journey was changing her attitude towards food and exercise.

I would dread exercises at the start, until it started to become an outlet for me.

She went from being a size 18-20 to now a size 10-12, wearing all the clothes she once dreamt of fitting into.

RELATED: Warning signs spark incredible weight loss

FITNESS REGIMEN AND DIET

Ms Higgins said its a mix of cardio and weights sessions that have contributed to her weight loss.

She has since rejoined her netball team, playing once a week and trains at the gym on the other days.

I was following my own program that I had made up, which I did all the way up until I started using the Tammy fit app in January, which I have been using ever since, she said.

I now currently train five times a week and have done the gym-based Full Body Program, Home Booty and Gym Booty V1.

If she is not following the fitness apps meal guide, Ms Higgins will intermittent fast having her first meal of the day at 1pm.

It usually consists of tuna and rice, protein pancakes and oats. Then Ill have a snack, either a fruit salad, sandwich or a wrap and protein shake.

For dinner, Ms Higgins said it could be anything in moderation from a burger, pasta or chicken salad.

The 20-year-old, who is now studying a Bachelor of Physical Education and Sports Science at Victoria University, said she was still in shock at how far she had come both mentally and physically.

Some days I look in the mirror in disbelief that I actually did this, she said.

I still have a long way to go, I still want to tighten and tone my body, but when I look in the mirror I am so proud of myself.

If youve got a transformation story youd like to share, get in touch with shireen.khalil@news.com.au

Read more here:
Womans dramatic 53kg weight loss using Tammy Hembrows fitness app - NEWS.com.au

Opinion

PUBLISHED: 10:24 27 August 2020 | UPDATED: 10:24 27 August 2020

Rachel Moore

If you've found yourself eating more junk during lockdown, you might want to think about shifting some extra weight, says Rachel Moore

Archant

Rachel Moore says were avoiding the big issue if we think face masks and handwashing alone will stop us getting Covid-19

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Diligent handwashing, keeping a safe distance and a swanky face mask collection is all well and good, but our best insurance to swerve Covid-19 is to lose weight.

If youre carrying even a few extra pounds, odds are already stacked against you. Obesity increases risk of Covid-19 death by nearly 50%. A terrifying statistic and far higher than global experts thought.

If this doesnt shock people into losing weight what will?

Perhaps this weeks revelation that a successful vaccine wont work well for overweight people might.

Scientists say all the cards are stacked against the obese. But theyre still not listening even though fear is the populations current setting.

Fear of Covid, fear of the fear of Covid, fear of getting out and about, fear of going back to work, fear of sending children back to school, fear that the invisible virus lurks where we least expect it.

But the clearest protection from this fear, other than thorough hand washing, is maintaining a healthy weight. But people still have their fingers in their ears, blocking out the advice. Lalalala. Its just too difficult.

The hard facts are clear our immune system and ability to fight infection is compromised by extra weight. Flab around our stomachs visceral fat produces chemical signals making our immunity less effective, so anyone who is obese is at twice the risk of becoming seriously ill from coronavirus. Twice. A big statistic.

That means a 63% of adults in England. Another big statistic. A scary 63% of adults in England are overweight or obese. Many have obesity-associated conditions, are on multiple medications and their organ ages are much older than they actually are.

Obesity-related illnesses currently cost the NHS 6 billion a year. One in three children leaving primary school are overweight or obese.

This week, scientists in the most comprehensive study revealed that once a vaccine is available, it wont work well on overweight people.

And thats more of us now after four months of lockdown. Weve all joked about our Lockdown Lard and Covid Cushions. Its so easy to gain a stone comfort eating without realising but a huge challenge to lose it.

Sales of booze, snacks and ice cream soared during lockdown and two-thirds of British adults say they had put weight on, comfort eating to get through difficult times.

But losing a stone or more now is the best way to approach post-Covid life, especially with winter and a talked-of second spike on its way.

Shrink in September should be the national campaign.

Just how much we hold the power to reverse the damage we are doing to our bodies by eating too much is illustrated by Michael Moseleys Lose a Stone in 21 days on Channel 4 this month.

Adopting a Mediterranean low-carb diet of 800-1000 calories a day can dramatically reduce a persons heart age and reverse the chances of diabetes.

So why, if tweaking lifestyle can extend life span and banish life-threatening conditions so quickly, why arent we doing it?

Its depressing that people would rather pump themselves full of medication, be uncomfortable and unhealthy than doing something about it, choosing to stare death in the face, costing the NHS and missing out on so much life than taking their own future into their own hands.

Rishi Sunaks Eat out to Help Out hasnt helped.

In a curry house this week, having my one and only EATHO experience I cant be the only person to feel guilty about public money paying for half my vegetable saagwala knowing my sons will end up paying for the billions of pounds racked up all their working lives?

Looking around the restaurant, about 80% fell into the need to lose weight category. But they were there, piling up their plates because it was half price, not because they needed it.

Eat Double, Pay Half would have been a more fitting title.

Im still trying to work out how the invitation to gluttony fits with the governments Better Health campaign trying to get us all to lose weight.

But then were all slippery and in denial about how much we eat. Only 10% of British people who are clinically obese admit they are, thinking they are a bit overweight.

Women see it more than men, apparently.

Now we know the facts, and that a successful vaccine wont be effective, its irresponsible to carry on.

Parents are kicking up a fuss about sending children back to school next week but are willingly overweight?

The professor behind the global study at the University of North Carolina was shocked at just how at risk the obese really were. If it shocks the scientist, we should be petrified.

Exercise doesnt work alone. Key to weight loss is eating less. Smaller portions of healthy food.

It might feel like a person sentence, but its better than death or being wired to a ventilator in a coma for months, which is the reality.

Time really is of the essence here. Its important to start getting in shape, right now.

And only we can do it for ourselves.

If you value what this story gives you, please consider supporting the East Anglian Daily Times. Click the link in the orange box above for details.

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OPINION: Forget face masks shifting 'Lockdown Lard' is the way to combat Covid-19 - East Anglian Daily Times

The latest lifestyle, fashion and travel trends

The links are undeniable: having underlying health conditions and being overweight put us at a significantly greater risk of COVID-19.

Countless research studies have proven it. Boris is on a mission to tackle it. And now a new book sets out guidelines for exactly how you can improve your health and protect yourself in just 21 days.

It is understood that eighty per cent of chronic disease is attributable to lifestyle and linked to environmental factors. That is to say, that eighty percent of common diseases like diabetes and cardiovascular disease can be prevented with healthier diet and lifestyle choices.

We know that losing weight and improving our health can help us prevent these diseases, but how can it help us fight Covid?

In his book, The 21-Day Immunity Plan, Aseem Malhotra details the strong link between poor metabolic health and its impact on our immune health. In simple terms, metabolic can be explained as the state of balance the body maintains between storing fat and burning it for energy. Once this balance is disrupted it impacts negatively on our health in a variety of ways.

Poor metabolic health is directly linked to the development of heart disease, type 2 diabetes and stroke and has also linked to the development of cancer and dementia. It is assessed using five markers: blood glucose (sugar) levels, blood pressure, waist circumference and cholesterol profile.

Poor metabolic health and our weight are closely linked. Excess body fat has a negative effect on our immune function in a number of different ways but primarily through a process known as chronic inflammation. When we suffer an infection, a healthy functioning immune and inflammatory response protects us. But carrying excess body fat is known to result in chronic inflammation a constant low-grade inflammation that has many negative impacts on health. Underlying chronic inflammation means that when we are exposed to a virus the cells that are responsible for mounting an attack do not function as effectively as they should and are less able to protect us.

Its known that diabetes (both type 1 and type 2) is associated with more frequent and more severe infections. In the UK it was noted that compared to non-diabetics those with type 2 diabetes who contracted coronavirus had a threefold increased risk in death and those with type 1 diabetes had a fourfold increase. One study in China revealed that type 2 diabetics with poor glucose control had a 10-fold increases risk of death in comparison with those with better glucose control.

Life after lockdown: the new habits to keep and those to leave behind

Unlike Type 1 diabetes, which is diagnosed early in life, our chances of developing Type 2 diabetes are significantly impacted by our diet. Its now known we can reverse it through dietary intervention, something I have witnessed first hand on multiple occasions in my own clinical practice.

Relying on medical intervention alone to save us is a risky business, whether thats a vaccine to protect us from Covid or medications to manage chronic diseases. In his book, Aseem highlights the fact that obesity appears to reduce the response to vaccination and increase the risk of viruses mutating. This happens because viruses stay in the body for longer as a result of an inability to produce the full immune response, which allows the virus to replicate for longer and produce a new strain. On the other hand, several studies have revealed that exercise can significantly increase the antibody response to influenza vaccine. This goes to show the extent to which medical treatment can be significantly enhanced by improving our diet and lifestyle.

We cannot ignore the impact of ageing on immunity, particularly with coronavirus given that its by far the biggest risk factor for death. Those aged over 65 account for 80 per cent of hospitalisation compared to those under 65, and are 23 times more likely to die.

But Aseem points to the fact that the overwhelming majority of those that died from COVID-19 in older age groups had at least one underlying condition, predominantly rooted in poor metabolic health. While we cant slow down the speed at which the years pass, we can impact the speed at which our body ages through our diet and lifestyle choices.

A low carb Mediterranean diet is considered one of the healthiest in the world (Unsplash)

An individuals immune system is the result of a number of factors and some of them cannot be changed, such as age and genetics. But many of them can, such as diet, exercise, weight, alcohol and stress. As the saying goes genes load the gun, environment pulls the trigger.

Four steps to better metabolic (and immune) health:

So what can we do to support our metabolic health in order to support our immune defences? The 21-Day Immunity Plan highlights four key areas to address.

1. A low carb Mediterranean Diet

Poor diet is the most significant contributor to metabolic health disorders and is now responsible for more disease and death than physical inactivity, smoking and alcohol combined. Aseem describes ultra-processed foods and drink as the number one enemy in our western diets, making up more than a staggering 50 per cent of calories consumed on average in the UK. He highlights the major dietary culprits including a diet low in whole fruit and vegetables, inadequate intake of nuts and seeds, not enough omega 3 fats, not enough fibre, too much sugar, and a high intake of processed meat.

5 food mistakes to avoid if you're trying to lose weight

In The 21 Day Immunity Plan he explains how to identify and eliminate ultra-processed foods from your diet and outlines a clear strategy for how to eat to support metabolic and immune health. These principles are based on a nutrient dense, low carb Mediterranean diet approach.

2. Key nutrients

Theres been a lot of publicity around the link between vitamin D deficiency and worse outcomes from coronavirus. A study from Indonesia revealed a ten-fold difference in death rates between those with the lowest levels versus those with normal levels. Its therefore vital to ensure your vitamin D levels are always optimised. In his book, Aseem discusses the importance of vitamin D and other immuneessential nutrients, along with how to establish your levels and what to do to make sure youre getting enough.

A BMJ paper on Nutrition, Prevention and Health is quoted as saying: What is clear is that conditions of nutrient deficiency impair the functioning of the immune system and increase susceptibility to infection. Ensuring optimal intake of key nutrients is an important step in supporting immune system health.

3. Exercise

The immune system is significantly influenced by physical activity. Just a single bout of moderate to vigorous exercise has been shown to enhance the immune systems ability to function and fight infection more effectively. Over time, with regular exercise, these effects build up to strengthen immune defences. Moderate activity has an anti-inflammatory effect and is well known to improve metabolic health.

However, overly intense and prolonged bouts of exercise can have a negative impact on immune function, especially if the individual is not well rested or nourished. As with so many things, moderation is key. The Chief Medical Officers guidelines for adults state that we should be engaging in at least 150 minutes of moderate activity per week and/or 75 minutes of vigorous-intensity activity per week, as well as some form of strength building exercise on at least two days per week.

4. Stress management

Chronic stress plays a significant role in the development of most chronic metabolic diseases. In the 21-day plan Aseem shares simple guidance and techniques for how to reduce stress which has proven to be a powerful tool in managing patients with heart disease.

There are three main reasons for a 21 day plan. The first is that for most people it takes three weeks to break any habit, in this case a sugar and ultra-processed food habit.

The second is that most people with adverse metabolic health will start to see marked improvements to their health and/or shape within three weeks. Aseem points to a number of different trials outlining the significant changes that can be made in a short period of time.

The third reason is the need to change the narrative around the impact of lifestyle changes and show that their effect on health can be rapid and substantial. We should use this to motivate ourselves to continue to reap the benefits of improved health for life.

This reflects what I have seen in my own clinical practice. Many of the clients I work with are amazed at how quickly nutrition and lifestyle optimisation can result in significant fat loss, increased energy and improved health markers. Of course, health improvement is a journey and not a quick fix, but it is witnessing the fruits of our labour so to speak that keeps us motivated to continue.

Like me, Aseem is a passionate advocate for lifestyle medicine. We share the fundamental belief that, when taken good care of, our body possesses an innate ability to heal itself. An ability far greater than that of many modern medical practices. We also share the belief that prevention is better than cure and that much can be done to protect ourselves from ill health - way beyond mask wearing and hand sanitising.

This valuable and timely book is a must read for anyone who wants to empower themselves with the practical knowledge of how they can improve their health and protect themself from disease of all kinds - Covid included. If there was ever a time to prioritise taking care of your health, now is it.

Kim Pearson is a qualified nutritionist and runs a weight loss clinic on Londons Harley Street. Kim and her team consult clients in London and internationally via her virtual clinic. For more information about the weight loss solutions Kim offers, visit kim-pearson.com.

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Can you really improve your immunity in 21 days? - Evening Standard

USA TODAY Network sports writer Sammy Batten has produced a ranking of North Carolinas top college football prospects since 1994. Batten ranks the players based on many factors, including scholarship offers, conversations with recruiting analysts and football coaches, and his own observations after reviewing video of each prospect.

Included in this year's rankings is an in-depth look at each prospect where they rank in major networks, their statistics and honors, where their recruitment stands and Sammy's personal evaluation.

Due to the COVID-19 outbreak, which has postponed the North Carolina high school football season until next spring, some of these athletes have elected not to play as seniors. Instead, they will graduate from high school in December to get an early start on their college careers in January. We have indicated, where known, the players that are exercising that option in their individual bios.

The countdown of top in-state prospects will run in groups of 10 through Sunday. Here are Nos. 41-50:

41. TYMIR BROWN

Position: Cornerback

Height, weight: 6-0, 170

Hometown: Jacksonville

High school: Jacksonville

College choice: North Carolina

In the rankings

ESPN.com: 4 stars, No. 13 cornerback nationally, No. 204 in ESPN300 nationally.

Rivals.com: 3 stars, Unranked nationally.

247Sports.com: 3 stars, No. 42 athlete nationally.

Notes & numbers: A three-year varsity starter already who beat out an upperclassman as a freshman to land a job at cornerback. Brown made 33 tackles and an interception during his rookie campaign. Played offense and defense as a sophomore. Rushed 18 times for 111 yards and two touchdowns, while making four interceptions on defense. Returned two of those picks for scores. Became Jacksonvilles starting quarterback as a junior. Completed 30 of 100 passes for 635 yards and four touchdowns, and rushed 94 times for 713 yards and 11 scores. Was named to the Jacksonville Daily New All-Area squad as a junior. A 7.7 scorer in basketball as a junior. Has been timed at 11.04 seconds in the 100-meter dash.

Recruiting trail: An impressive list of schools, including Duke, Georgia Tech, N.C. State, South Carolina, Tennessee, Virginia Tech, Wake Forest and West Virginia, offered Brown scholarships. But it was the opportunity to learn the cornerback position under former NFL All-Pro Dre Bly at North Carolina that swayed him toward becoming a Tar Heel on March 17, 2020.

Sammy's take: Brown is a bit of a project because his experience at cornerback was limited during his junior season while he was playing quarterback in Jacksonvilles veer-option attack. But his athletic ability is clear. Hes a guy with speed, showed the ability to flip his hips as a ball carrier and is stronger than his size might indicate. Those will translate well when he becomes to being a full-time corner at UNC.

More: Tymir Brown highlight video

42. JALEEL DAVIS

Position: Offensive tackle

Height, weight: 6-6, 300

Hometown: Rockingham

High school: Richmond Senior

College choice: N.C. State

In the rankings

ESPN.com: 3 stars, No. 95 offensive tackle nationally.

Rivals.com: 3 stars, No. 54 offensive tackle nationally.

247Sports.com: 3 stars, No. 63 offensive tackle nationally.

Notes & numbers: A product of the 4-A powerhouse Richmond program, Davis was a key contributor to one of the states top offenses as a junior. The Raiders averaged 39.8 points and 224.8 yards rushing en route to a 13-1 finish. They scored 51 touchdowns on the ground to reach the state semifinals before falling to eventual champion Charlotte Vance. Davis earned first-team All-Sandhills 4-A Conference honors and was named to the All-East squad as selected by HighSchoolOT.com. Started on an 11-2 squad as a sophomore when he also earned All-Sandhills 4-A honors. Teammate of N.C. State receiver commit Jakolbe Baldwin.

Recruiting trail: Davis spent time at Tennessee, attending a Junior Day function there in January 2020. But hed already established a strong connection with N.C. State after participating in summer camp there in 2019. The Wolfpack offered a scholarship when he was on campus for a Junior Day in January, then on May 26 Davis decided to join Richmond wide receiver teammate Jakolbe Baldwin in States recruiting class.

Sammy's take: Davis has held his own against some of the best competition in our state, whether its in the Sandhills Conference or state playoffs. Hes long and lean physically doesnt look like he weighs 300 pounds. He gets off the ball fast, gets into the chest of defenders quickly and stays low as he drives them to the ground. The best thing about Davis is that hes equally effective blocking for the pass or run.

More: Jaleel Davis highlight video

43. NICHOLAS BARRETT

Position: Defensive tackle

Height, weight: 6-4, 320

Hometown: Goldsboro

High school: Eastern Wayne

College choice: South Carolina

In the rankings

ESPN.com: 3 stars, No. 40 defensive tackle nationally.

Rivals.com: 3 stars, Unranked nationally.

247Sports.com: 3 stars, No. 51 defensive tackle nationally.

Notes & numbers: Barrett was named the Eastern Carolina 3-A/4-A Conference Defensive Player of the Year as a junior after collecting 70 tackles, 15 tackles for loss and 15 sacks. He had five tackles for loss and four sacks among his nine tackles in a late-season game against D.H. Conley. Also had three quarterback hurries in that game. Played in seven games for the Warriors as a freshman, making 12 tackles. Became a full-time starter as a sophomore when he had 32 tackles, six tackles for loss and two sacks. Has been timed at 5.4 seconds in the 40-yard dash. Earned an invitation to the Blue-Gray All-American game in January.

Recruiting trail: A big junior season put Barrett on the recruiting radar of schools such as Coastal Carolina, Duke, East Carolina, Mississippi, Penn State, Tennessee and Virginia, all of whom offered scholarships. But Will Muschamps reputation for developing defensive players drew Barrett to South Carolina, where he verbally committed on April 8, 2020.

Sammy's take: Barrett is a tall, powerful athlete who already has the size to handle the demands of FBS football. Hes an immovable force in the middle of the defensive front and consistently forces offenses to run away from him in high school. Beats double teams to blow up a lot of plays in the backfield. The Gamecocks pulled off a real recruiting coup in luring Barrett out of state.

More: Nicholas Barrett highlight video

44. AARON HALL

Position: Defensive end

Height, weight: 6-5, 220

Hometown: Durham

High school: Southern Durham

College choice: Duke

In the rankings

ESPN.com: 3 stars, No. 108 defensive end nationally.

Rivals.com: 3 stars, Unranked nationally.

247Sports.com: 3 stars, No. 37 weakside defensive end nationally.

Notes & numbers: One of the most productive years among defenders in the Research Triangle area as a junior. Recorded 97 tackles, 27.5 sacks in 11 games. Had a season-high 12 tackles twice. Posted four sacks in a single game against rival Hillside and had 3.5 sacks against Vance County. Also made 12 catches for 276 yards and four touchdowns as a wide receiver on offense. Selected first-team All-Big 8 4-A Conference for his efforts. Appeared in seven games for Southern Durham as a sophomore, making 21 tackles, seven tackles for loss and two sacks. Averaged 8.0 points and 6.2 rebounds in 22 basketball games as a junior.

Recruiting trail: After receiving his first scholarship offer from Duke in November 2019, Hall then had Arizona State, Syracuse, Virginia and Virginia Tech follow suit. He took an unofficial visit to Virginia in late November, but by Jan. 21, 2020, had decided to play for his hometown Blue Devils. Hall was the first member of Dukes recruiting Class of 2021.

Sammy's take: Its impressive to see a guy Halls size line up wide as a receiver in high school. Hes already a physical mismatch for most defensive backs, but then surprises them with his speed. And the body control he exhibits in making a one-handed grab on his highlight reel is equally impressive. Of course, hell need to add some significant weight before hes ready to step on the field and compete with the Blue Devils. But, in addition to his speed and quickness, I like the way Hall uses his hands and leverage to maneuver blockers out of position.

More: Aaron Hall highlight video

45. JACOB GILL

Position: Wide receiver

Height, weight: 6-0, 173

Hometown: Raleigh

High school: Cardinal Gibbons (Gill has opted to graduate early and skip his senior season)

College choice: Northwestern

In the rankings

ESPN.com: 3 stars, No. 161 wide receiver nationally.

Rivals.com: 3 stars, Unranked nationally.

247Sports.com: 3 stars, No. 153 wide receiver nationally.

Notes & numbers: After making three catches for 64 yards in two varsity games as a freshman, Gill blossomed into an All-Cap 7 4-A Conference performer as a sophomore. He corralled 74 catches for 1,170 yards and 18 touchdowns that season along with 204 yards on kickoff returns. Returned one kickoff 93 yards against Raleigh Athens Drive for a touchdown. Appeared in 15 games as a junior, making 64 catches for 794 yards and nine scores. Had seven receptions for 122 yards and a touchdown against Leesville Road. Produced 235 yards on six kickoff returns.

Recruiting trail: Gill seemed headed for a college career with his hometown N.C. State squad. The Wolfpack was the first to offer in January 2019 and he made several unofficial visits to the State campus over the last year. But when Northwestern stepped in with an offer in June 2020, the Wildcats jumped ahead of the pack and claimed his commitment on July 8.

Sammy's take: Long arms, good hands, the ability to change directions on a dime and sharp route-running make Gill a consistent threat in the passing game. He doesnt blow you away with any one skill, but is just really good at them all. Gill has a lot of shake-and-bake in him, too, which allows him to make extra yards after the catch.

More: Jacob Gill highlight video

46. ISAIAH POTTS

Position: Defensive tackle

Height, weight: 6-2, 290

Hometown: Fayetteville

High school: Pine Forest

College choice: Undecided.

In the rankings

ESPN.com: Unranked.

Rivals.com: Unranked.

247Sports.com: Unranked.

Notes & numbers: Potts established himself as one of the top defenders in the Cape Fear region as a freshman and sophomore at Pine Forest. He registered 68 tackles, seven tackles for loss and four sacks in 11 games as a varsity rookie in 2017, then produced 94 tackles, 19 tackles for loss and six sacks in 12 outings in 2018. ... The latter earned him a place on the All-Patriot Athletic 4-A/3-A Conference second team and a berth on the Best of 910Preps All-Area squad as selected by The Fayetteville Observer. ...A desire to improve his recruiting stock led Potts to The Peddie School in Highstown, New Jersey, last fall, where he reclassified academically as a sophomore. Helped Peddie to an 8-0 finish and the Mid-Atlantic Prep League championship before deciding to return to Pine Forest in January. Returned to original class and is a senior this year.

Recruiting trail: The year away from Pine Forest didnt really help Potts that much on the recruiting front, so hes been playing catch-up since returning to Fayetteville. Missing out on summer camps and combines have hurt, but he still holds FBS offers from Central Michigan, Charlotte, Coastal Carolina, Temple and Vanderbilt.

Sammy's take: Potts is quick off the ball and has the lateral movement to run down plays from behind. Hes a tad shorter than the prototypical defensive tackle, but makes up for it with a hearty work ethic and aggressive nature. Potts is also versatile enough to play any position on the front line, depending on the defensive alignment.

More: Isaiah Potts highlight video

47. MICHAEL GONZALEZ

Position: Offensive guard

Height, weight: 6-4, 280

Hometown: Monroe

High school: Sun Valley

College choice: Louisville

In the rankings

ESPN.com: 4 stars, No. 19 offensive guard nationally.

Rivals.com: 3 stars, No. 58 offensive tackle nationally.

247Sports.com: 3 stars, No. 49 offensive guard nationally.

Notes & numbers: A two-year starter for Sun Valley, including a sophomore season in which he helped protect North Carolina quarterback Sam Howell. Howell passed for 3,240 yards and 36 touchdowns as Sun Valley went 10-3 that season. Gonzalez has played guard and tackle for the Spartans. He earned All-Southern Carolina 3-A Conference and All-State honors from MaxPreps as a junior. Also a prep teammate of UNC wide receiver commit Gavin Blackwell.

Recruiting trail: No doubt former N.C. State offensive line coach Dwayne Ledford had a hand in enticing Gonzalez to Louisville, where he committed on June 18, 2020. Ledford, the offensive coordinator now for the Cardinals, helped secure Gonzalez over a list of finalists that included Duke, N.C. State, Wake Forest and Virginia Tech.

Originally posted here:
North Carolinas top football prospects for 2021: 41-50 - The Topsail Advertiser

Remember the functional training craze when people were squatting and pressing on all kinds of unstable surfaces? Barbell squats on Swiss balls? The thought was they achieved better muscle activation and being unstable was more functional.

The idea of adding instability to lifts is sound, but in some cases it is poorly executed and dangerous. Some of these attempts at instability training belonged more in the circus than the gym.

But there is a better way. A way that gives you all the instability you can handle while improving your strength and technique at the powerlifts.

Its the hanging band technique.

The hanging band technique is hanging plates or kettlebells from a barbell using looped bands. The hanging weights create instability due to the weight bouncing and moving around while lifting.

This method works for most barbell exercises except for the Olympic lifts.

Why would you consider such a ridiculous exercise? First off, look, its not ridiculous. Be nice. Also,

Spreading the same load between more bands will cause smaller and more frequent movements back and forth. Loading the same weight onto a single band creates fewer yet larger movements back and forth.

The more on point your form is, the less the bar will move, allowing you to handle greater resistance with more control.

You should be able to handle 80-90% of the load you can normally handle on a given lift (for the prescribed reps, of course, not your 1RM). But dont overdo this method, as it is taxing on the nervous system. For instance, if you squat twice per week, then consider doing HBT once every two weeks.

This is an advanced technique, but it is effective for reinforcing better form to beginners. Lightening the load and doing more reps is advisable here. There is no need for fancy programming with HBT, anywhere from 3-5 sets and 4-8 reps as part of your accessory routine works well.

Incorporate these four exercises into your accessory routine to build more strength and reinforce technique. Brush off the weird looks youre going to get when people are wondering what youre doing.

To get stronger at squatting you need to put some serious weight on the bar and grind. Sometimes the grind makes your lower back and knees wear down. Plus, at times good technique goes by the wayside when chasing more weight. (I know youre guilty of this, dont pretend.)

The hanging bar back squat lightens your load on your spine and knees but there is no loss of intensity due to the instability of the barbell and the increased time under tension.

Youre forced to use strict and controlled squat mechanics and to keep the weights from moving in an uncontrollable fashion. This gives you a challenging stimulus to your lower body at a lighter weight. A win-win for your back, knees, and gains.

The big 3 require hip, ankle, and shoulder mobility as well as plenty of core and shoulder stability. If you have problems in any of these areas, this exercise will help.

The tall kneeling improves hip mobility and core stability, while isometrically holding the hanging kettlebells over head gives you a large dose of shoulder stability while increasing your proprioception demands.

If you have any shoulder issues that dont require surgery this can be an excellent injury rehab exercise for problems related to shoulder instability and its a great balance exercise. (But check with your doctor or physical therapist before trying new exercises.)

Holding for 30-60 seconds will be a challenge youll enjoy.

[Related:Why You Should Try Lifting Weights from a Kneeling Position More Often]

Tightness, tension, strength, and control are always required for powerlifting and the HBT technique can proide this in spades. The HBT bench press can do great things to improve your technique, stability, strength, and joint health.

Like the squat and deadlift, you cannot always add more weight and reps to your bench without repercussions. The HBT is another method to improve your technique and strength without losing any intensity.

HBT bench press helps improve your body positioning and movement mechanics by making you more aware of deviations in form due to the movement of the weights. Plus, the increased time under tension does wonders for your pump.

For this exercise to be effective, you should perform it on an elevated surface.

The Romanian deadlift is a fantastic accessory exercise to improve your hip mobility, upper back strength, grip strength, and the strength and size of your hamstrings. The HBT takes this to a new level for reasons already explained.

Any slight deviations in your hip hinge technique and youll receive instant feedback because when hinging, sometimes you are not aware you are favoring one side over the other, or youre going too quickly, or youre losing upper back tightness. Think of HBT as a trainer, making sure youre doing it right.

Hanging band technique is one more tool in your toolbox to help improve your powerlifts. Reducing the weight while maintaining intensity gives your joints a break and makes you more aware of any flaws in your technique.

Plus, youll be the coolest powerlifter in the gym.

Featured image via Dr. Joel Seedman on YouTube.

Originally posted here:
4 Hanging Band Exercises That Can Improve Your Powerlifts - BarBend