When the Toronto Zoo was forced to close its doors in early March, it faced a stunning fiscal predicament: it was looking at a revenue shortfall of between $400,000 and $500,000 per week in lost entry fees, retail and parking. To make up for the deficit, the zoo temporarily laid off 118 of its 273 employeesabout 58 per cent of its staffand immediately set to work figuring out how to care for5,000 animals with a drastically reduced staff and budget.

The first and most urgent order of business was food for the animals. In normal times, feeding costs around $1 million per year, an amount thats usually funded by parking revenues. The zoos nutritionist, Jaap Wensvoort, who worked at royally owned zoos in Dubai before coming to Toronto, is responsible for designing the animals diets. He and his team prepare and distribute around 1,500 kilograms of food every day: many animals, including the endangered Vancouver Island marmots and lowland gorillas, need large amounts of fresh fruits and vegetables, while carnivorous creatures like lions and tiger rely on big-ticket items like bones and whole rabbits, and polar bears eat bones, blubber and sustainably harvested seals.

In mid-April, the Toronto Zoo Wildlife Conservancy, which raises money for zoo operations, started soliciting donations from the public in an initiative called Zoo Food For Life. The campaign was a massive success, with some 10,000 donors contributing more than $600,000, covering roughly six months worth of food for the animals. In addition to the monetary donations, major food companies like Loblaws have been making weekly donations, based on a grocery list provided by Wensvoort. We make about 430 different diets every day, and some animals have specific needs and sensitivities, he says. Thanks to these donations, we havent had to make any major changes.

The other huge challenge facing the zoo during Covid times: how to care for the animals while dealing with a drastically reduced staff and safe physical distancing requirements. And staff dont just have to keep six feet from each otherin some cases, zookeepers also have to keep a safe distance from the animals, since some species can contract Covid. Leading the charge in the zoos safety overhaul is Joanne Eaton, manager of safety and security. Historically, her role was filled by someone with experience in security and policing, but Eaton comes from a public health background: shes a registered nurse who worked during the 2003 SARS outbreak. In the age of Covid, its turned out to be a blessing to have a safety and security manager with on-the-ground medical experience.

The enhanced safety measures required to prevent an outbreak of Covid-19 are unlike anything the zoo had implemented before. Its usual protocols helped protect animals from catching zoonotic diseases from humansfor example, a staff member with a sore throat and stuffy nose will always refrain from working with great apes, who can catch the common cold, and vets normally wear masks while performing procedures. The pandemic, however, required new focus on preventing person-to-person transmission. About 70 staff, in departments like finance, IT and HR, are able to work from home. Everyone elsezookeepers, veterinarians, maintenance staff, security and some researchersare divided into two segregated teams of about 100 each, which strictly avoid mixing. Every person is screened for Covid-19 symptoms before theyre allowed to enter the property. Chairs in break and meeting rooms are spaced at least six feet apart. And all staff have been trained in the use of personal protective equipment, donning surgical masks whenever close interaction is required. It took a few weeks for them to get the hang of it: Eaton occasionally had to stop and correct employees who put their masks on upside down. Once, when she noticed employees werent observing physical distancing as strictly as she wanted them to, Eaton circulated a YouTube video of Grover the muppet explaining the concept of near and far.

Sometimes, physical distancing is just not feasible. Recently, an alpaca named Reggie had to get his teeth filed down, since theyd been growing abnormally and obstructing his chewing. Alpacas live in tight herds and become stressed when separated from their groupan anxious alpaca will whine, put its ears back, flare its nostrils and root itself in place like an obstinate mule. So staff brought along an older emotional support buddy, named Botan, to keep Reggie company on the walk from the alpaca enclosure to the onsite animal hospital. The keepers did their best to stay six feet apart the whole time, walking the alpacas between them and lengthening their leads. The walk still took about twice as long as planned because the nervous animals kept getting spooked by birds on the way. In all, the process took three hours and required two zookeepers, a veterinarian and two vet techs, who often had to be less than an alpacas length apartlet alone six feetto safely sedate the animal and perform the procedure.

For other routine medical work, like blood tests and weigh-ins, two zookeepers usually have to be present for the procedures to be performed safely: when a jaguar gets blood drawn, for example, one person watches the animals head and keeps him distracted while another draws the blood.

Despite the chaos of the pandemic, the zoos endangered species breeding programs continue to operate, with the goal of preserving genetic diversity and increasing populations of threatened species. In early May, the zoo announced the successful hatching of a Madagascar spider tortoise, a critically endangered speciesits wriggly, adorable and smaller than your palm. A week later, an endangered Masai giraffe gave birth to a healthy calf at the zoo, following a 15-month pregnancy. The calf was the result of a co-operative breeding program, which works like a dating service for endangered species, where accredited zoos match genetically suitable animals. Thanks to artificial insemination, the animals dont even have to be in the same room for the breeding to take place, but this time, the calfs father travelled from Greenville Zoo in South Carolina to Toronto to do his part.

In the zoos reproductive science labs, research coordinator Paula Mackie says theyve had to let go of graduate students and research assistants to maintain a safe work environment. Her work includes a frozen zoo, where genetic samples of threatened species are stored in liquid nitrogen. The samplesincluding sperm, embryos, blood products and other types of cellsmake up a so-called genome resource bank that can be used for artificial insemination and future reproductive research (like scanning for chromosome abnormalities). It works like a genetic time capsule, preserving biodiversity for endangered species. Were a piece of the conservation puzzle. We sometimes think of ourselves like an insurance policy, she says.

In early May, I visited the zoo with Toronto Lifes director of photography, Daniel Neuhaus. It had an eerie stillnessempty and quiet, with only a gentle hum of activity from zookeepers and maintenance staff going about their daily routines. When we entered the main building, a security guard immediately screened us for symptoms from behind a plexiglass pane. Masks on, we made our way through the silent, tranquil African Rainforest Pavilion, which houses gorillas, pygmy hippos and crocodiles, among many other animals. We met a red panda named Ila, whod been exhibiting nesting behaviours that suggested pregnancy, and she was scheduled for an early ultrasound. Her keepers were all smiles at the prospect of a pregnancy, and cooed reassuringly to the fuzzy-eared, teddy-faced creature as she licked the ultrasound gel off her belly. The ultrasound was inconclusive, but if she is pregnant, it will be a major win for the zoo. As a result of habitat loss, poaching and a fragmented population, there are fewer than 10,000 red pandas in the wild.

We spent the rest of the day driving around the zoos deserted roadways, chatting with zookeepers and photographing animals. In the afternoon, a Siberian tigress named Mazyria approached us curiously and looked me straight in the eye through her glass enclosure. Shes a new cat, who just arrived in January. Nigel Parr, her keeper, said shes been a lot more interactive with him since the guests stopped coming. Looking into Mazyrias enormous yellow eyes, I thought about how this creature and I are both stuck in the middle of a pandemic, each feeling the loss of human connection in our own ways.

With a reduced staff and no visitors, the animals were missing human interaction. They practically posed for the camera

The staff, reduced from 273 to 118, have new protocols in place to protect and take care of the zoos 5,000 animals

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"It costs $1 million a year to feed the animals": How the Toronto Zoo is functioning without revenue - Toronto Life

Before you rush to the store or add the supplementsto your online checkout cart to combat COVID-19, it's important to know if you are vitamin D deficient.

Although vitamin D is called a vitamin, it's actually more of ahormone. When ultraviolet rays from sunlight strike your skin, the rays trigger vitamin D synthesis. You canbuild up your vitamin D levels through certain foods and supplements.

Genetics and age can play a big role in how muchvitamin D you have:

If you are worried that you are at risk of vitamin D deficiency, ask your physician to check your blood work.

It'sbeen known for years that vitaminD is essential formaintaining healthy bones and teeth. Without it, bones can become thin, brittleor misshapen.

Vitamin D also plays an important role in helping immune systems function. Low levels can lead to autoimmunity when the immune system attackshealthy cells and increase the chance of infection.

The immune system is like an army that prevents invaders, such as viruses and bacteria, from taking over the homeland your body.It is composed of the innate and adaptive immune systems.

Let's say a virus is present in a patient's lungs, specifically in the air sacs (alveoli), which can lead toacute respiratory distress syndrome (ARDS).

The first line ofdefenseis the innate immune system:Itcomes into play immediately or within hours of antigen detection.Antigens areproteins on the surfaces ofbacteria, fungi and viruses that the body doesnt recognize as its own.

Natural killer cells and macrophages, along with other immune cells, recognize, engulf and destroy pathogens.The main purpose of these cells is to prevent the spread and movement of harmful substancesthroughout the body. They are akin to soldiers shooting indiscriminately all over the enemy's camp.

Although the exact role of vitamin D in the immune system is not fully understood, studies have shown it may influence both innate and adaptive immune systems.

When the innate immune system is activated, its cells turn certain genes on to become more efficient at killing pathogens. Vitamin D binds to these cells and enhances this transformation, helping the innate immune system kill viruses.

If the pathogen manages to dodge the innate immune system, adaptiveimmunity kicks in.

The second line of defense is the adaptive immune system: Itrelies on B cellsandT cellsto carry out its tasks. These cells produce billions of antibodies.Antibodiesrecognize antigens and bind to them. They are like high-ranking officers thatconduct specific missions targeting only certain enemies. Antibodies makefuture responses against a specific antigen more efficient.

The problem with infections such as COVID-19, is that most of us are believed to be naive to the infection. So we don't have memory B cells ready, which means that adaptive immunity, even though it might be super powerful, can't recognize the pathogen, says Vadim Backman, professor of biomedical engineering at Northwestern University.

Cells of the adaptive immune system produce cytokines. These small proteins attract more immune cells and trigger inflammation. Sometimes, cytokines become too abundant and create a cytokine storm when immune cells spread beyond infected body parts and attack healthy tissue.

The way our immune system responds to the virusmay be a big part of this puzzle, Backman says. What does seem to be critical is acute respiratory distress syndrome. ARDS is caused by an overreaction of the immune system called a cytokine storm, which seems to be induced by the adaptive immune system, Backman says.

Backman saysVitamin D binds to the cells of the adaptive immune system and turnssome genes on while switching others off. This causes cells to produce fewercytokines, reducing inflammation and the possibility of cytokine storm.

When activated immune cells surge into the lungs as a result of a cytokine storm, the lungs can become inflamed. Fluid from the smallest blood vessels leaks into the tiny air sacs, resulting in acute respiratory distress syndrome (ARDS). The fluid prevents the lungs from filling with enough oxygen, so less reaches the bloodstream, causing organs to fail.

Many COVID-19-infected patients develop ARDS. Researchers in China examined risk factors for 191 coronavirus patients who died while being treated in two hospitals in Wuhan. The study showed50 of the 54 patients who died had developed ARDS; only nine of the 137 survivors developed ARDS.

A study in 2015showed that patients with ARDS and those at risk of developing it had vitamin D deficiency. Researchers demonstrated that vitamin D canreduce damage to capillaries that connect the alveoli to larger blood vessels that may prevent ARDS. In another study, Vitamin D was shown to have a protective effect on the lungs.

Another mystery of COVID-19 is why fewer children are seriously affected.

"Mortality and complications keep going up and up and up as age increases,"Backman says. Young children don't have mature adaptive immunity. They primarily rely on the antibodies that they have from their mother.

"There are always exceptions, but most children don't tend to overactivate their adaptive immune system. They don't develop cytokine storms because they just don't have the mechanisms, Backman says.

The research is in the early stages. According to a preprint studyBackman co-wrote, countries with low average vitamin D blood levels in the population had higher numbers of COVID-19 cases and deaths. A study from the U.K. looked at the nearly 450 patients diagnosed with COVID-19 and did not finda link between vitamin D concentrations and risk of COVID-19 infection.

In apaperpublished in theBritish Medical Journal,21 experts from the U.K., Ireland and the USA concludes that although vitamin D is essential for good health and may bolster the immune system, itcanbe dangerous in high doses.

Worldwide, about 1 billion people have inadequate levels of vitamin D in their blood, andinsufficiency affectsalmost 50% of the population. Most commonly, low levels of vitamin D are caused by insufficient exposure to sunlight.

In Louisiana, African Americans account for more than 50% of COVID-19 deaths despite representing only 32% of the population.

African Americans are at greater risk for vitamin D deficiency because they havehigher presence of melanin.Melanin reduces the bodys ability to produce vitamin D.PeoplefromSouth Asian backgroundsalso may not get enough vitamin D from sunlight in the summer.

Studies also have shown that African American adults have higher rates of hypertension, which isassociated with more severe cases of COVID-19.

"Vitamin D may simply correlate with some factor x, which for all we know has not been identified yet," Backman says."And that's factor x which causes or prevents complications."

Vitamin D deficiency can be caused by obesity.A body mass index greater than 30 is associated with lower vitamin D levels.The skin's ability to make vitamin D decreaseswith age.People who are homebound or rarely outside may have low levels of vitamin D as a result ofnot being able to getsun exposure.

If your levels are within normal ranges,here are some foods that will help with maintaining daily recommended value.

How much vitamin D you need depends on many factors, including age, race, latitude, season, sun exposure, clothing and more. The U.K.'s National Health Service recommends consuming 400 international units (10 micrograms) of vitamin D daily for adults.

"Let's say I knew that I'm vitamin D deficient," Backman says."It's something that is important for health. There are no benefits of vitamin D deficiency.So it's really guilt-free, risk-free to expose yourself to the sun for 20 minutes, get supplementation, get your levels within the normal level."

According to the NHS, people shouldn't take more than 4000 IUs (100 mcg)of vitamin Da day as it could be harmful.Children under 10 shouldn't have more than 2000 IUs(50 mcg) a day.

Taking too many vitamin D supplements over a long period of time can causetoo much calcium to build up in the body potentially weakening bones and damaging kidneys and heart.

Nutritionists say sticking to a healthy diet that includes a variety of nutrient-rich foods can boost the immune system.

"Ahealthy diet means eating food that is as close to its natural form is possible," says TamaraWard,a specialist in oncology nutrition at the University of Cincinnati Cancer Center."I don't say just eat real food. Because to a lot of folks, a box of Kraft macaroni and cheese is real because you can touch it, but it is highly processed. That little packet of flavoring isn't real food."

Other nutrients along with vitamin D aidtheimmune system. Consuming foods high in vitamin C, such as grapefruits and oranges, may increase white blood cell productionkey to fighting infection.

Adding carrots, spinach or kale to yourdiet mightbe a good idea. They containbeta-carotene that converts into vitamin A an anti-inflammation vitamin that enhances immune function.

Vitamin B-6 is essential in the formation of healthy red blood cells and is present in chicken, turkey and bananas. Garlic contains compounds that stimulatecertain immune cellsand helpregulate the immune system. Vitamin E and zinc are beneficial for fighting off diseases.

Ward recommends foods containing probiotics, such as yogurt:

"Once your gut is functioning really well, then that helps your gut to absorb all of the other nutrients that are in these foods, like zinc, vitamin B-6, vitamin D, the beta carotene," she says.

Continued here:
Can vitamin D help with symptoms of COVID-19? Possibly, it's key to helping your immune system function - USA TODAY

While Tom Brady may have stolen the NFL spotlight by joining the Tampa Bay Buccaneers, that move didnt happen in a vacuum. That move meant Jameis Winston was surplus to requirements; the quarterback has since signed with the New Orleans Saints. That isnt the only change hes made during the offseason, though.

Jameis Winston may have lost his job to Tom Brady, but there doesnt appear to be any hard feelings. In fact, Winston is emulating the veteran in one specific way, hoping that change helps save his career.

RELATED: Could Jameis Winston Pursue Baseball Career After 5 NFL Seasons?

Starting quarterback is one of those positions, like goaltender, where theres only room for one top dog at a time. Jameis Winston experienced that reality this offseason, losing his job to Tom Brady.

Coming into the 2019 campaign, things were supposed to be different for Winston and his Tampa Bay Buccaneers. Bruce Arians has a reputation as a quarterback guru who loves to push the envelope in the passing game; Byron Leftwich, his offensive coordinator, knows what its like to be a promising young quarterback trying to live up to the hype. Together, they seemed like the perfect pair to help Winston take his game to the next level.

In reality, though, that didnt exactly happen. Winston did pass for 5,109 yards and 33 touchdowns, but he alsothrew 30 interceptionsand fumbled 12 times. While there were some mitigating factors, like injuries and the lack of a ground game, Arians apparently had enough. When free agency opened, the Buccanneers went out and landed Tom Brady.

With Brady in Tampa, Jameis Winston needed to find a new job. Unable to find work as a starter, however, he signed a one-year deal with the New Orleans Saints. In a best-case scenario, hell be this seasons Teddy Bridgewater; if not, hell be hoping that a year with Sean Payton and Drew Brees look good on his resume.

RELATED: Tom Bradys Secret Skill Surprisingly Involves Beer

After losing his job to Tom Brady, it would be understandable if Jameis Winston didnt want to hear the veteran quarterbacks name for a while. Intentionally or not, however, the New Orleans Saints backup is following in his replacements footsteps.

In a recent Bleacher Report feature about his plan to return to NFL stardom, Winston revealed that he had changed his diet. He went vegan, losing 17 pounds and counting, Tyler Dunne wrote. The story also explained how a doctor suggested that a healthier diet would help Winston better recover from offseason surgery; while the quarterback was initially skeptical, he was soon sold on the results.

Tom Brady, of course, follows a famously strict diet. While he has been known to eat lean meat on occasion, he does avoid dairy; in 2019, USA Today referred to the quarterback as the most prominent athlete to embrace veganism.

In fact, Dunne himself even called Winstons new diet downright TB12-esque. Come football season, the New Orleans Saints backup will be hoping that hes able to perform a bit more like Brady, too.

While eating healthier cant hurt, its unreasonable to expect that avoiding meat and dairy will turn Jameis Winston into a world-beater. At the same time, though, his decisions this offseason have suggested a potential change in mindset.

Over the years, Winston has been pegged as immature and irresponsible. In a 2015 Jacksonville.com story, for example, Winston family adviser David Cornwellcalled Jameis immature and a knucklehead, saying he wasnt ready for the off-field responsibilities of being an NFL player. Colin Cowherd voiced a similar opinion in March 2020, using Baker Mayfield and Winston to highlight the importance of maturity under center.

Between accepting a non-starting job in a good situation and changing his diet, though, Jameis Winston seems to be making the steps necessary to save his NFL career. Even if he never turns into a Tom Brady-level winner, it seems like a step in the right direction.

Stats courtesy of Pro-Football-Reference

Original post:
Jameis Winston is Taking After Tom Brady in an Attempt to Save His NFL Career - Sportscasting

Sugar is quite addicting, but reducing it from your diet can improve your health.

Eating more fresh foods, cooking at home, drinking more water and exercise all top the list when it comes to being healthy. But you can do all of that and still not be in optimum health, especially if you engage in certain habits. One of the hardest bad habits to kick? Eating too much sugar.

Cutting down your sugar intake is a simple way to improve your diet and health overall -- but it's certainly not easy. Consumingtoo much sugar, especially added sugar, is linked to health risks likeheart disease,fatty liver disease,high blood pressure and chronic inflammation. Whether you love desserts or think that you're consuming more sugar than you realize, and want to cut back, doing so is a smart move for your health.

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Health authorities like the US Office of Disease Prevention and the World Health Organization recommend that you should get no more than 10% of your daily calories from added sugar each day. Another way to look at that amount is to limit your sugar intake to no more than 6 teaspoons, or 25 grams total. You'll want to keep track of how much sugar you actually add to your food and drinks, but also what's in prepackaged food or food from restaurants.

That said, if you have a sweet tooth or have never tracked your sugar intake before, it can be hard to cut back. Sugar is a highly addictive food and is lurking around in many processed foods, condiments, drinks and even foods you may think are pretty healthy, like granola bars or cereal.

If you're looking for helpful tips to help you curb your sugar intake, below, a health coach and nutrition consultant share their tried-and-true tips that they utilize themselves and with their clients.

Read more:Sugar vs. artificial sweeteners: Which one you should choose?

Quitting sugar cold turkey can seem like the best option, but it may not work in the long run.

If you're ready to quit sugar, a tempting strategy is to resolve to give it up cold turkey. While that may seem like the best approach, according to Jayne Williams, a certified nutritional consultant and clinical nutrition graduate student, it's not likely to last.

"I am never a fan of going 'cold turkey' when it comes to changing routined habits and making lasting change. Sugar is one of the biggest habits we want to dial down, but slowly. The key is to wean yourself over a few days so your body no longer craves it," Williams says. Since sugar can be a quite addicting food, removing it quickly and all at once can feel extreme. The idea is slowly reduce it, and then eventually you won't miss it as much.

"When we focus on 'removing' something from our diet we tend to want it even more. Rather than create a mindset where we are feeding the forbidden, I like to draw from the positive and build a mindset around abundance by adding in all the amazing food that provides optimal support," Williams says.

If you have trouble drinking water, add fruit to it to improve the flavor.

Staying well hydrated is important for your health, and also for keeping sugar cravings at bay. According to Jim Curtis, certified health coach and Head of Brand at the Institute for Integrative Nutrition, sometimes dehydration can mimic hunger. "Being dehydrated usually tricks us into thinking we're hungry. More water means you'll be more hydrated and will have less room for snacks, especially those sugary ones that call our names at 2 p.m.," Curtis says.

If you don't love plain water, you can add flavor by infusing it with lemon, strawberries, orange slices (or a combo of all three) to make a flavorful "spa" water. Plus the fruit will give it a sweet flavor, which will help if you typically drink sweetened beverages.

Sugar is hiding in all sorts of processed foods.

If you've never paid attention to food labels, now is the time. You'll be surprised that most foods, even those that you wouldn't expect -- like salad dressing, sauces and soups -- all contain added sugar. It's important to read labels on everything you eat and cook with. If one of the first few ingredients is sugar, that's a clue that the food contains more sugar than it should.

This also includes "healthy" foods like protein bars, granola bars and cereals -- these products are often loaded with sugar. Don't let marketing messages that come off as "healthy" or "natural" keep you from checking the label before you buy or eat it.

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Exercise makes you feel better overall and boosts endorphins, making you feel happier. If you tend to crave sugar when you are stressed, anxious, or sad it's important to find other ways to cope with emotions other than food. Exercise can help distract you from cravings and helps take your mind away from whatever is making you feel uneasy or sad.

You don't have to exercise for very long -- even 15-20 minutes of something that gets your heart rate up can help increase blood flow and oxygen, giving you feel-good benefits that help boost your energy and mood.

Emotional eating is common, according to Curtis, because many people adopt poor eating habits when other areas of their lives (like work, love, or spirituality) are not satisfying enough to fill their needs.

"Sugar is often the perfect comfort food because it hits our taste buds and the pleasure centers in our brain immediately, but the effect is short-lived, making us reach for more and more to keep feeling that satisfaction," Curtis explains.

Curtis suggests finding ways, even if they are small, to do more things that make you feel good. That can be giving yourself time to relax more, connect with friends or loved ones, pick up a hobby or pursue a passion project.

"It's simple, really -- do more of what makes you feel good and there will be far less room for things that don't make you feel good, from sugar-laden foods and beverages to toxic relationships. Mending relationships, leading with kindness or removing toxic people in your life will help you create a space in which you're surrounded by people who care and look after you," Curtis says.

Fruit is a naturally sweet food that can help satisfy your sugar cravings.

Thankfully, there are plenty of foods that taste sweet naturally and provide you with a ton of nutrition compared to food with added, processed sugar. When you are cutting back on sugar, don't be afraid to add in more naturally sweet foods like fruit or sweet potatoes. That way you won't feel as deprived since you still have sweeter foods in your diet.

You may still miss your candy, dessert or other sweet treats, but over time you'll find that you enjoy the naturally sweet foods more. When I gave up all added sugar on the Whole30 program, I remember over the course of the 30 days fruit and other naturally sweet foods tasted like candy. But I wouldn't have said the same thing if I was still eating sugar or candy. Your taste buds can change over time depending on what you eat regularly.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

View original post here:
Sugar is terrible for you: How to eat less of it - CNET

"You would be very focused on what you ate," Phillips says.

She advises cooking almost all your meals from home; eating until you're 80 per cent full; reducing alcohol intake to one or two days a week, and limiting it to spirits in zero-calorie soda and carefully managing your protein levels (eating around 1-1.5g per kg bodyweight) to preserve and build muscle.

"Say goodbye to calorie-dense, nutrient-poor food such as fried food, pasta, pizza, desserts, and say hello to buddha bowls, veggies, legumes, lean meats, eggs and rice," she says.

Follow those two simple steps to a six-pack. Thanks for reading!

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But of course, "simple" isn't the same thing as "easy" despite what Instagram's led you to believe, a six-pack is a devilishly hard thing to earn and maintain.

I've battled to get a six-pack, and can tell you that the extreme calorie restriction makes you obsessed with the foods you're not allowed to eat. And you can't even turn to your friends for relief from your punishing ab quest.

"Often your social life may suffer because it's no fun eating out when you can't have what you really want!" says Phillips.

While rippling abs are taken as a sign of peak fitness, the ultra-low body fat it takes to get them can have seriously unhealthy side effects: Phillips says they include fatigue, a compromised immune system, vitamin deficiencies, muscle wastage, and organ shrinkage in severe cases.

Women, who naturally carry more body fat than men, may experience added consequences when it falls too low.

"Loss of period aka amenorrhea is one telltale sign that body fat has dropped below healthy levels and obviously leads to fertility issues," Phillips warns.

"Think of it as the body saying it is not capable of supporting the demanding nutrient needs of a growing baby," she says. "Chronic amenorrhea can lead to bone diseases such as osteoporosis, high cholesterol and premature aging."

And they're just the physical side effects.

"There are also psychological risks such as body dysmorphia, disordered eating patterns, orthorexia, and anorexia nervosa," warns Phillips, who hosts the podcast Healthy Her.

Amelia Phillips hosts the podcast Healthy Her.

Precision Nutrition's internet-famous infographic The Cost of Getting Lean breaks down how incredibly high that cost actually is.

And take it from someone who has put in the hard work to get a six-pack (my lowest ever body fat checked in at 4 per cent): it's not really worth it, and it won't make you happy.

Phillips agrees.

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"I don't think it's worth all the effort, focus and deprivation. I would rather someone put that energy towards getting healthy," she says where healthy means staying within a normal body fat range; eating a diet that's low in processed foods, high in fruits, veggies and legumes; and cooking more from home.

She shares Boot Camp's philosophy of training and eating to feel better, not just look better.

"Set physical challenges such as a fun run, learning a new sport or skill, and do some mindful work on loving and respecting your body warts and all," she says. "Your body will respond way better, and you'll feel amazing."

A version of this story first appeared on Executive Style.

According to Sam Downing, the secret to good health and wellbeing is pretty simple: keep it simple. Sam is a qualified personal trainer, fitness instructor and nutrition coach.

Excerpt from:
How to get six-pack abs and a solid reason why you might not want them - The Sydney Morning Herald