Jonny Cruz had two problems: Facebook and a fear of death by workout. The 36-year-old- actor from West Hollywood, California, had started working as a creative producer with the social media giant, only to find that free meals and snacks at work were an irresistible temptation. I have always had a lean frame, so I don't look heavy or fat per se, he says, but grazing all day had him taking in a lot of extra calories.

Meanwhile, hed stopped really exercising. It all started when he tried to get back in the gym after slacking off for a few years. Suddenly he found that any strenuous exercise left him feeling dizzy. I got really worried that I had something going on with my health but was too afraid to get it checked out, he says.

That left him in a bind, adding more pounds while not getting the exercise he needed to burn calories. To the naked eye you wouldn't really think anything about my weight, but I could really feel it, he says. Tired of feeling sluggish and dizzy, he finally talked to a cardiologist, who confirmed his heart was healthy. Cruz realized hed created his own barriers to getting back in shape; he felt especially guilty for having a girlfriend who runs marathons while he worried a workout might kill him. At 158 pounds, his body fat percentage was 19.24 percent.

His doctor told him that his dizziness would likely subside as he exercised. So Cruz threw himself into a six-week transformation at Ultimate Performance. His initial assessment rolled right into a workoutIt was great cause I didn't have time to freak out, he says. He felt on the brink of dizziness, but as he kept going the feeling disappeared. Soon he was training without fear.

Jonny Cruz/Ultimate Performance

To fix his diet, he switched to a macro eating plan, logging all of his intake in MyFitnessPal. Hed never done that before, and soon learned the value of tracking fats, carbs, and protein. It was a challenge, but he realized how important it was to know exactly what he was eating. He even signed up with a service called MacroPlate, which delivered meals designed to fit his plan.

Men's Health

Subscribe to Men's Health

Along the way, he un-learned some bad habits, including form that hadnt been serving him well. It was a lot of pain, but very rewarding to see how much more weight or reps I was doing each week, he says.

Within two weeks he could pinch his fat and notice it felt looser. In six weeks he lost nine pounds and dropped his body fat to just over 10 percent, giving him a super-cut look. I was amazed at how much muscle I gained, he says. I didn't think I would get lean and build muscle the way I did. Hes now bulking up, especially focusing on his legs.

For him, the transformation was all about diving in. Make a full commitment to what you want to achieve, he says. Find an environment that supports your dedication and keeps you accountable. The accountability will keep you grounded in the beginning, helping you shape a new habit.

Read more here:
Simple Diet Changes Helped This Guy Build Muscle and Get Shredded in 6 Weeks - menshealth.com

The notion that weight determines your health is seriously disturbed. As a Registered Dietitian, I know firsthand that calculations like body mass index (BMI) are completely outdated and are a poor measure of health since they only look at weight and height. Looking beyond weight is important to understand what is going on inside your body. Just because you have a normal BMI doesn't necessarily mean you are healthy: enter the term "skinny fat."

The term first gained traction after a piece in Time Magazine profiled individuals who had "normal weight" but had some major underlying health issues. Medically described as metabolically obese normal weight, this refers to people who may have a normal weight or BMI but have risks for health problems in the same way as an outwardly obese person would. Although we don't like the term "skinny fat" as it is super shame-y, it is commonly used describe a serious health issue.

Does your diet primarily consist of excessive sugar, salt, and processed foods? Was the last time you visited a gym back in freshman year of college? Poor diet and lack of exercise, as well as a sedentary lifestyle, can lead to metabolic obesity. Most of us have a decent idea of whether or not we eat a balanced diet and stay active on a consistent basis.

Some more clinical indicators of being metabolically obese that you can discuss with your doctor include:

Diet, exercise, and lifestyle factors all play a huge part in maintaining good health and promoting longevity. Even if you have a normal BMI, high cholesterol and elevated blood sugar can put you at increased risk of heart disease and diabetes. Research has shown that poor diet and lack of exercise are also two key factors that can increase a persons risk of developing cancer.

A big danger for individuals who are metabolically obese is excess visceral fat. While subcutaneous fat (also known as "belly fat") is the layer of fat that sits directly under the skin and can be easy to see, visceral fat lies deeper and surrounds the internal organs. Visceral fat has been strongly linked to metabolic disease and insulin resistance, even for individuals with a BMI within the normal range. You may have heard of the apples and pears scenario that mimics body composition: pears tend to store fat in their lower extremities such as the hips and thighs, whereas apples tend to store fat in the belly. Individuals with an apple shape that store fat in the belly tend to have more visceral fat. Your waist circumference can give you a clearer picture: men should have a waist circumference of less than 40 inches and women should have a waist circumference of less than 35 inches. Cortisol, which is the stress hormone, can also increase how much visceral fat your body stores.

Stay hydrated: Did you know that up to 60% of the human adult body is made up of water? If there is one thing you can do for your health, its to start committing to your hydration. Try lining up your water bottles on your desk so you can see how much you need to drink by the end of the day. When you have a goal and can visualize it, meeting your hydration needs may be easier. You can even fill up a pitcher and keep it in your fridge as a reminder that it must be finished by days end.

Focus on fiber: Fibrous foods like fruits, vegetables, and whole grains are loaded with vitamins and minerals. Plus, fiber can help lower cholesterol levels and also control blood sugar. Fruits and vegetables also are full of water and can help you meet your hydration goal without having to down another water bottle.

Get moving: How are you spending the majority of your day? Are you sitting at a desk or laying on the couch practically 24/7? A study published in 2019 by the European Society of Cardiology found that 20 years of a sedentary lifestyle is associated with a two times risk of premature death. Regular aerobic exercise can also reduce the amount of visceral fat in your body. Consider getting a standing desk at work or just making an effort to get up and move more throughout the day.

Commit to your sleep: Ongoing sleep deficiency is linked to increased risk for several chronic diseases, including heart disease and diabetes. Commit to going to bed an hour earlier and avoid skimping on sleep. Plus, the extra rest may give you more energy to workout the next day.

Excerpt from:
What Is Skinny Fat? - How to Tell If You're Metabolically Obese - GoodHousekeeping.com

Potatoes are the most commonly consumed vegetable in the U.S., yet they often get a bad rap. Most are eaten the form of fries or chips, so many people consider them an unhealthy food.

It doesnt have to be that way.

Eating one medium-size potato a day can be part of a healthy diet and doesnt increase cardiometabolic risk the chances of having diabetes, heart disease or stroke as long as the potato is steamed or baked, and prepared without adding too much salt or saturated fat, a study by nutritionists at The Pennsylvania State University found.

Consuming non-fried potatoes also led to higher potassium and fiber intake compared to eating refined grains, like white rice, white bread or pasta, they noted. The results were published last month in the British Journal of Nutrition.

Certainly eating chips or french fries should be discouraged, but there are healthy ways to prepare potatoes, so I do think that lumping them all together is a little bit unfair to the poor potato, Emily Johnston, study co-author and a doctoral student in the department of nutritional sciences at Penn State, told TODAY.

We dont want people to fear the potato, but we want to make sure that they eat it in a healthful way and in a controlled portion size.

For the study, researchers looked at the effect of eating potatoes every day, compared to eating the same number of calories in refined grains.

Trending stories,celebrity news and all the best of TODAY.

They recruited 50 healthy adults, whose baseline blood pressure and arterial stiffness were measured at the start of the study, and whose blood samples were checked for fasting glucose, cholesterol, insulin and other markers. Those checks were repeated throughout the study.

The participants were then randomly assigned to replace their usual main meal starchy side dish with a study side dish: either 200 calories worth of potatoes or refined grains, as prepared by the Metabolic Diet Study Center at Penn State. They ate this way every day for four weeks.

After a break of at least two weeks, they switched to the opposite study side dish, eating it with their main meal every day for a month.

Potato side dishes consisted of steamed or baked red, white and gold spuds. Refined grain options included Spanish rice, pasta, garlic bread and naan, Johnston said.

All were prepared with minimal added salt, saturated fat or sugar, though some ingredients were minimally added for taste, including scallions, onions, breadcrumbs and cheese.

The participants potassium and fiber intake was significantly higher when they ate potatoes, compared to refined grains, the study found. Their diet quality was also higher, driven by a higher vegetable intake.

There was no evidence eating potatoes increased fasting glucose levels, and there was no difference in cholesterol, insulin or other markers, the authors noted. There were no adverse cardiometabolic consequences, they concluded.

Potatoes are a rich source of potassium, which is important for blood pressure regulation, but which most Americans dont get enough of in their diet, Johnston said.

Almost half of adults in the U.S. have hypertension, according to the Centers for Disease Control and Prevention.

We certainly want people to eat more non-starchy vegetables because we know the average American intake is well below recommendations, Johnston said.

But starchy vegetables and refined grains do contribute some important nutrition as well, its just that we need to make sure we eat them in balance.

The Alliance for Potato Research and Education, a non-profit funded by the potato industry, provided money for the study, but didnt have any say in any aspects of it, the authors wrote.

Potatoes can be part of a healthy diet, including one for weight loss, noted NBC News Health and Nutrition Editor Madelyn Fernstrom. She called them a nutritional powerhouse, with a medium baked potato containing 4 grams of fiber (about 20% of your daily count), 4 grams of protein, half of your vitamin C for the day, 25% of your potassium, a third of your vitamin B6, and nearly 10% of your iron.

A. Pawlowski is a TODAY contributing editor focusing on health news and features. Previously, she was a writer, producer and editor at CNN.

See the article here:
Is it OK to eat potatoes every day? Potatoes can be part of healthy diet, study finds - TODAY

The FODMAP diet is used to help manage irritable bowel syndrome (IBS), but its becoming more popular. Now bloggers and so-called health gurus have jumped on board, claiming it can treat everything from acne to weight loss.

While it would be great if the diet did help to manage these hard-to-treat conditions, these claims are closer to science fiction than science.

FODMAPs are a group of carbohydrates found naturally in a wide range of foods, including garlic, onion, dairy, many fruits and vegetables, breads, cereals, pulses, nuts and many manufactured foods.

FODMAP is an acronym that stands for Fermentable Oligo- Di- Monosacharides And Polyols. Our team at Monash University coined the term in 2005 when we showed this group of carbohydrates trigger symptoms of IBS in susceptible people, and reducing all of them together would have a greater impact on IBS symptom relief than reducing any one of them alone.

FODMAPs attract water as they pass slowly through the small intestine. They then pass undigested into the large intestine where bacteria ferment them. In people with IBS, this leads to excessive gas production and changes in bowel habit, along with many other typical IBS symptoms including pain, bloating and distension.

One in seven Australian adults are thought to have IBS. Our research, which has been replicated by groups all over the world, has shown the diet reduces IBS symptoms in three out of four sufferers.

Read more: Explainer: what is irritable bowel syndrome and what can I do about it?

While a limited number of studies indicate weight loss is an unintended consequence of a low FODMAP diet, the diet is ill fit for this purpose. For people needing to lose weight, the food restrictions the FODMAP diet imposes are unnecessary.

Unless carefully implemented, the diet can compromise intake of nutrients such as fibre, iron and calcium. This can lead to a shortage of these nutrients if the diet is followed strictly long-term.

One example of this is the diet restricts intake of prebiotics, the fuel source for good bacteria in our bowel. Numerous studies have shown an unintended consequence of the FODMAP diet is it changes the composition of the gut microbiota. While the long-term consequences of these changes are unknown, it is not advisable to restrict FODMAPs unnecessarily.

There is no scientific evidence to suggest the FODMAP diet reduces acne.

A FODMAP diet is a three step diet best followed under the guidance of an experienced dietitian.

People follow the diet strictly at the start, and relax and personalise the dietary restrictions over time. The aim is to strike a balance between adequate symptom control and a minimally restrictive diet.

In step 1, people reduce intake of all FODMAP groups below a threshold level. The aim of this step is to reduce IBS symptoms. If IBS symptoms improve sufficiently, people progress to step 2.

In step 2, people undertake a series of food challenges to determine which FODMAPs they can tolerate.

In step 3, well tolerated FODMAPs are brought back into the diet, while poorly tolerated FODMAPs are restricted, but only to a level necessary to control IBS symptoms.

Read more: Multigrain, wholegrain, wholemeal: what's the difference and which bread is best?

The success of the FODMAP diet is due to its widespread uptake among patients with IBS. Backed by scientific evidence, the diet is recommended in various local and international clinical guidelines as a first-line IBS treatment.

As consumer demand for low FODMAP food choices grows, some companies have started to adopt Monash Universitys low FODMAP certification. Brands like Vegemite, Kelloggs USA, and Bakers Delight now offer low FODMAP-certified products.

But with bloggers and health gurus promoting fad diets under the FODMAP name, our research team is spending more time combating disinformation. This takes time away from our research and the support we can offer IBS sufferers.

To learn more about the FODMAP diet, visit monashfodmap.com.

Here is the original post:
The FODMAP diet is everywhere, but researchers warn it's not for weight loss - The Conversation AU

Lacuna Juice and Yoga. Photo by Sara Ford

Meal options abound for vegan, vegetarian, and gluten-free diners at the eight-month old wellness oasis.

Dont let the name fool you: Lacuna Juice and Yoga caters to more than just practicing yogis and steadfast juicers. The spaces bright cafe accommodates an expansive egg, dairy, and, meat-free lineup that gives everyone something to love.

Were not trying to be restrictive or convert people to veganism, says owner Megan Whiteside, who opened the wellness oasis with her husband Trent DeMichele in June. We just want to broaden peoples dietary horizons.

The completely organic menu, much of which is or can be made gluten-free and touts everything from soups and salads to toasts and breakfast bowls, certainly demonstrates the infinite possibilities of plant-based eating. One such prospect is the curry coconut wrap ($11). Inside its paper-thin shell (comprised of raw coconut meat and salt), layers of limey kale, tender tofu, shredded carrots, sliced jalapenos, ground shiitake mushrooms, and a miso-ginger-and-peanut butter spread work together in piquant harmony.

The brainchild of this hand-held delight and the rest of Lacunas culinary offerings is former Table 6 executive chef Carrie Shores. Shores, who sources ingredients from neighboring Altius Farms and Growers Organic, draws on her fine-dining experience and nearly lifelong veganism to lead Lacunas kitchen with minimal food loss. Were working toward zero-waste, says Shores. So I try to cross-utilize ingredients as much as possible.

That means any leftover cashews from the cafes protein-packed golden milk ($11) are incorporated into the shortbread crumble for the dulche de leche apple pie overnight oats ($6) or made into a spicy cashew ranch. The cold-press process, which makes each of Lacunas 10 juices so vitamin-rich, is also unfortunately its biggest food-waste culpritthough thats just about the juices only drawback.

In addition to ample nutrient goodness, the juices are wildly drinkable. For instance the Ruby ($11), which claims benefits such as increased energy, sings with fruity naval orange and Anjou pear while only hinting at its more polarizing components (beet, turmeric, fennel, and lemon). The grass-hued Jade ($11) delivers a tart and citrus-y herbaceousness while packing the superfood punch from greens like spinach and kale.

The yoga classes are similarly approachable, offering a gentle combination of Vinyasa, Hatha, and Katonah techniques. Yoga mats are provided by the studio (!) as well as blankets, blocks, and other props to make the practice as comfortable as possible.

In January, the cafe added gluten-free, almond flour weekend waffles (only available Saturdays and Sundays) to its menu. With vegan-made toppings like sliced bananas, caramel, and chocolate sauce, the dish is yet another reminder from Lacuna that even with dietary restrictions, theres still plenty of deliciousness to be had.

2590 Lawrence St.

See the rest here:
Lacuna Juice and Yoga Defeats Dietary Restrictions - 5280 | The Denver Magazine

The Carnivore Diet consists entirely of meat and animal products, excluding all other foods.

Its claimed to aid weight loss, mood issues, and blood sugar regulation, among other health issues.

However, the diet is extremely restrictive and likely unhealthy in the long term. Plus, no research backs its purported benefits.

This article reviews the Carnivore Diet, including whether it can aid weight loss, its potential benefits and downsides, and how to follow it.

The Carnivore Diet is a restrictive diet that only includes meat, fish, and other animal foods like eggs and certain dairy products.

It excludes all other foods, including fruits, vegetables, legumes, grains, nuts, and seeds.

Its proponents also recommend eliminating or limiting dairy intake to foods that are low in lactose a sugar found in milk and dairy products such as butter and hard cheeses.

The Carnivore Diet stems from the controversial belief that human ancestral populations ate mostly meat and fish and that high-carb diets are to blame for todays high rates of chronic disease.

Other popular low-carb diets, like the keto and paleo diets, limit but dont exclude carb intake. However, the Carnivore Diet aims for zero carbs.

Shawn Baker, a former American orthopedic doctor, is the most well-known proponent of the Carnivore Diet (1).

He cites testimonials from those who follow the Carnivore Diet as proof that it can treat depression, anxiety, arthritis, obesity, diabetes, and more (1, 2).

However, no research has analyzed the effects of the Carnivore Diet.

Whats more, in 2017 Bakers medical license was revoked by the New Mexico Medical Board due to concerns about his competency (3).

Following the diet involves eliminating all plant foods from your diet and exclusively eating meat, fish, eggs, and small amounts of low-lactose dairy products.

Foods to eat include beef, chicken, pork, lamb, turkey, organ meats, salmon, sardines, white fish, and small amounts of heavy cream and hard cheese. Butter, lard, and bone marrow are also allowed.

Proponents of the diet emphasize eating fatty cuts of meat to reach your daily energy needs.

The Carnivore Diet encourages drinking water and bone broth but discourages drinking tea, coffee, and other drinks made from plants.

It provides no specific guidelines regarding calorie intake, serving sizes, or how many meals or snacks to eat per day. Most proponents of the diet suggest eating as often as you desire.

Certain aspects of the Carnivore Diet may lead to weight loss. Specifically, some studies have shown that high-protein and low-carb diets can promote weight loss (4, 5, 6).

This is mostly because protein can help you feel more full after meals, which may lead to reduced calorie intake and subsequent weight loss. Protein can also increase your metabolic rate, helping you burn more calories (7, 8, 9).

Therefore, following the Carnivore Diet would likely cause you to feel fuller and eat fewer calories overall at least in the short term.

One 3-month study in 132 adults with excess weight or obesity compared the weight loss effects of 4 energy-restricted diets containing varying amounts of carbs and protein (4).

Those who ate high-protein diets with 0.40.6 grams of protein per pound (0.91.3 grams per kg) of body weight per day lost significantly more weight and fat mass than those who ate 0.30.4 grams of protein per pound (0.60.8 grams per kg) of body weight per day (4).

Other studies show similar results, suggesting that increasing protein intake and reducing carb intake may lead to more sustained weight loss than diets that are lower in protein and higher in carbs (10).

However, you do not need to completely eliminate carbs to lose weight. Rather, reducing your overall calorie intake, which may be easier to do with a higher intake of satisfying protein, is the main driver of weight loss (11).

Plus, the highly restrictive nature of the Carnivore Diet makes it difficult to follow long term.

Since the Carnivore Diet excludes carbs, it eliminates cookies, cakes, candy, sodas, pastries, and similar high-carb foods.

These foods are low in beneficial nutrients and often high in calories. Thus, they should be limited in a healthy, balanced diet.

High-sugar foods can also be problematic for people with diabetes, as they can spike blood sugar levels. In fact, limiting refined carbs and sugary foods is often recommended to control diabetes (12).

However, the complete elimination of carbs on the Carnivore Diet is not recommended or necessary for diabetes management. Instead, eating smaller amounts of wholesome, high-fiber carbs that dont cause spikes in blood sugar is recommended (12).

Due to its highly restrictive nature and complete elimination of the majority of food groups, there are many downsides to the Carnivore Diet.

Given that the Carnivore Diet consists solely of animal foods, it can be high in saturated fat and cholesterol.

Saturated fat may raise your LDL (bad) cholesterol, which may increase your risk of heart disease (13).

However, recent studies have shown that high intakes of saturated fat and cholesterol are not strongly linked to a higher risk of heart disease, as was previously believed (14, 15).

Still, consuming high amounts of saturated fat on the Carnivore Diet may be of concern. No research has analyzed the effects of eating animal foods exclusively. Therefore, the effects of consuming such high levels of fat and cholesterol are unknown.

Moreover, some processed meats, especially bacon and breakfast meats, also contain high amounts of sodium.

Eating a lot of these foods on the Carnivore Diet can lead to excessive sodium intake, which has been linked to an increased risk of high blood pressure, kidney disease, and other negative health outcomes (16).

Processed meat intake has also been linked to higher rates of certain types of cancer, including colon and rectal cancer (17).

The Carnivore Diet eliminates highly nutritious foods like fruits, vegetables, legumes, and whole grains, all of which contain beneficial vitamins and minerals.

While meat is nutritious and provides micronutrients, it should not be the only part of your diet. Following a restrictive diet like the Carnivore Diet may lead to deficiencies in some nutrients and the overconsumption of others (18).

Whats more, diets that are rich in plant-based foods have been associated with a lower risk of certain chronic conditions like heart disease, certain cancers, Alzheimers, and type 2 diabetes (19, 20, 21).

This is not only due to the high vitamin, fiber, and mineral contents of plant foods but also their beneficial plant compounds and antioxidants (20).

The Carnivore Diet does not contain these compounds and has not been associated with any long-term health benefits.

Fiber, a non-digestible carb that promotes gut health and healthy bowel movements, is only found in plant foods (22).

Thus, the Carnivore Diet contains no fiber, which may lead to constipation in some people (23).

Additionally, fiber is incredibly important for the proper balance of bacteria in your gut. In fact, suboptimal gut health can lead to a number of issues and may even be linked to weakened immunity and colon cancer (24, 25).

In fact, one study in 17 men with obesity found that a high-protein, low-carb diet significantly decreased their levels of compounds that help protect against colon cancer, compared to high-protein, moderate-carb diets (25).

Overall, following the Carnivore Diet may harm your gut health.

The Carnivore Diet may be especially problematic for certain populations.

For example, those who need to limit their protein intake, including people with chronic kidney disease, should not follow the diet (26).

Also, those who are more sensitive to the cholesterol in foods, or cholesterol hyper-responders, should be cautious about consuming so many high-cholesterol foods (27).

Furthermore, certain populations with special nutrient needs would likely not meet them on the Carnivore Diet. This includes children and pregnant or lactating women.

Lastly, those who have anxiety about food or struggle with restrictive eating should not try this diet.

The Carnivore Diet includes only animal products and excludes all other foods.

Specifically, someone on the Carnivore Diet can eat:

According to some proponents of the diet, salt, pepper, and seasonings with no carbs are allowed.

In addition, some people choose to eat yogurt, milk, and soft cheese, but these foods are typically not included due to their carb contents.

All foods that do not come from animals are excluded from the Carnivore Diet.

Restricted foods include:

While some people incorporate some of these foods, a true Carnivore Diet does not permit them.

The Carnivore Diet is difficult to follow long term and does not offer much variety.

Heres a five-day sample menu for the Carnivore Diet:

The Carnivore Diet is extremely restrictive, consisting entirely of meat, fish, eggs, and small amounts of low-lactose dairy.

Its said to aid weight loss and several health issues, but no research backs these claims.

Whats more, its high in fat and sodium, contains no fiber or beneficial plant compounds, and is difficult to maintain long term.

Overall, the Carnivore Diet is unnecessarily restrictive. Eating a balanced diet with a variety of healthy foods is more sustainable and will likely afford you more health benefits.

Excerpt from:
Carnivore Diet Review: Benefits, Downsides, and Sample Menu

So you used to be a lean, mean fighting machine and now? Well, now you kind of have a dad bod. The good news is, you're far from the only one. It's extremely common for veterans to put on weight after leaving the military, so it's nothing to feel embarrassed about. Here's why it's so common to fall out of shape after resuming civilian life, and how to use the skills you learned in service to get back on track.

When most people imagine a soldier, they picture broad shoulders and a near-perfect physique. That stereotypical image isn't so far off, but it's not just for looks. To undergo missions safely, physical fitness is a must. Strong muscles and low body fat are required to move quickly and keep yourself (and your team) safe. Whether you were in the army or the Marines, you had to be in great shape just to get in- and the training you took on in-service likely took your fitness levels to even greater heights. You became a true athlete, and staying that way was enforced on a daily basis.

It seems obvious, but there is no all you can eat buffet in combat. While soldiers are supposed to get three solid meals per day, with at least one hot meal prepared consistently, there are no guarantees on the battlefield. At times, days may pass before soldiers can get their hands on a hearty meal.

Just as they don't choose how often (or how much) they eat, a soldier doesn't get to dictate how often or how hard they work out. Sure, plenty of soldiers opt to lift weights on their own, but in many military disciplines, more focus is placed on endurance and speed. They learn to move quickly and stay on their feet as long as necessary. It's not easy, but a non-stop routine like that can whip almost anyone into amazing shape. Stay in the military, and it will keep you that way. Once you leave, it's a totally different story.

Take a look at the average Olympian a couple of years after they call it quits. A quick Google search will turn up plenty of examples; a pudgy gymnast is like tabloid paradise! People loooove to point and stare at once-ripped athletes who are now rocking baggy sweats and a few extra pounds, but let's get real: ANYONE who is going from an intense training program and rigid eating regimen to an average lifestyle will lose tone and put on weight.

Seriously, even if you've put on 15 pounds (or 50), there's nothing to feel bad about. When you get off a strict diet and exercise less, it's NORMAL to gain weight. Athletes also are accustomed to consuming more calories at once to fuel their intense workouts. When the pace of the workouts slow down, and calorie intake doesn't, weight gain is the result- and developing new eating habits takes time!

That said, whether you're uncomfortable with your new shape or just want to feel like the warrior you still are inside, getting back on track is 100% doable, with a small dose of realism.

Before you revamp (or restart) a fitness and nutrition program, reassess your goals. Expecting to hit the gym multiple times per day and return to the level of fitness you hit while on active duty isn't realistic for most people. Moreover, it's unnecessary. Unless you need to be able to run tens of miles in a single day and do it again the next on a single hour of sleep, trying to reach your peak level of fitness is probably overkill.

Instead, consider your current lifestyle and choose goals to match. Hitting the gym or track four-six times per week and eating a diet low in refined sugar and unhealthy fats will probably be enough to get you back in your favorite jeans and feeling strong. That said, your personal path to success is unique. Start by setting reasonable goals, and build a fitness and nutrition plan to match.

Eating Empty Calories

When your activity levels are through the roof, worrying about counting every calorie is the last thing on your mind. When you're adapting to a lifestyle that has room for more than fitness, pay attention to eating habits that pile on unnecessary calories. A daily soft drink, sugary coffee, or even a sports drink can add calories that aren't doing much for you. Save those indulgences for once-in-awhile treats, not daily snacks.

Overblown Portion Size

Remember, you were a serious athlete when you were on active duty, and serious athletes need serious calories! You can still be an athlete, but if you're not training as heavily as you were, your portions do not need to be as large. Even if you're choosing healthy foods, make sure your portion sizes are balanced. Go easy on things like meat, cheese, nuts, avocado, and fruit. They're super healthy for you, but they're also high in calories. Keep eating them, by all means! Just not too much.

Overtraining

Last but not least, don't overtrain. Veterans are used to pushing themselves to the limits, but it's better to think of a new training program as a marathon rather than a sprint. Pushing yourself too hard, too fast will lead to burnout, so listen to your body. It's normal to be sore, but if you're going down the stairs sideways for weeks, take it easy!

You are still a warrior, but now you're a warrior who's repertoire includes doing laundry, taking the kids camping, and being home for a family dinner. The new battlefield to conquer is balance. Find that, and you'll be on your way to hitting fitness goals you can maintain for life.

From Your Site Articles

Related Articles Around the Web

Read the original:
From battlefield to dad bod: How to get back in your fighting shape - We Are The Mighty

Its always fun to see arelativelynew show in an unexpected venue.

The presentation of the contemporary musical The Last Five Years by the Panoramic Theatre Companyat the Cache Venue earlier this month qualified as a great experience on both counts.

The production of Jason Robert Browns quirky musical was both enjoyable and a memorable lesson that theatrical magic can be achieved with just a tiny cast, a handful of musicians and a few lights on a stage not much bigger thanapostage stamp.

If youre never been to the Cache Venue, shame on you! Its at 119SouthMain St., where a former landmark restaurant has been remodeled into a nightspot. The Cache Venue isnt fancy, but the joint is jumping with everything fromlive music to stand-up comics.The Last Five Years was the venues first theatrical offering, however.

The Last Five Years is a strange little musical with a high-concept gimmick. The play is a he said/she said autopsyof a romantic relationship, from its rapturous birth to its inevitable death. But the story is told musicallyin alternating scenes with theirperspective moving intwodifferent directions. From the guys point of view, the affair plays out from its start to its finish. From the girls perspective, the relationship moves backward in time from its end to its beginning.

With just a two-person cast, this show was an ideal choice for the tight space of the Cache Venues show room.Chris Metz playedJaime, a self-centered writer on the cusp of success, while Kennedy OakswasCathy, a frustrated actress trying vainly to break into the big time.

The Last Five Years ispractically an operetta; there arejust a few snatches of dialogue between the songs thatdramatically tell the story of theromance doomed by unreasonable expectations. Although the plays score is vocally demanding, Metz andMs.Oaksweremorethan equal to that challenge. She had an unusually vibrant soprano voice that lent itself well to the shows power-ballads. His talent as a song stylist made the shows male numbersespeciallycompelling. Together,Metz and Ms. Oakswere dynamite.

The production was an unqualified success. The Cache Venues lighting and sound systems functioned flawlessly and the audiences closeproximity to the nightclubspint-sized stage merely enhanced the shows already palpable sense of intimacy.

Im looking forward to seeing more productions from the Panoramic Theatre folks, since they appear to be dedicated to staging more progressive shows than our traditional diet of the tried and true here in Cache Valley.

Icanalsosafelypredicta real futurefor the Cache Venue as asetting for small-cast shows presented in a dinner theater atmosphere.I caneasily imagine seeing TheFantasticks there, or Nunsense, or even (God help us) Waiting forGodot.

More:
Charlie's In The House: 'The Last Five Years' - Utah Public Radio

Drinking or using drugs and then driving is a Choice, not an Option.

That's the message being driven home by the Ocean County Prosecutorand the Ocean County Health Department who along withformer New York Giants offensive lineman and two-time Super Bowl champion, David Diehl, are urging motorists of all ages to have a game-plan and not get behind the wheel if they're impaired.

In an effort to bring more awareness to the message, the Ocean County Health Department hosted their annual 'Healthy Living and Education Expo' where they presented information on addiction, driving safety, healthy living, access to care services,blood pressure and glucose screenings and diabetes prevention tips.

The education expo included clinician services, police on site from several departments to answer questions from the public as well as practice DUI stops and fatal vision goggle demonstrations.

The main focus of the event was educating people on the dangers of getting behind the wheel while impaired.

Chief of Administrative Services for the Ocean County Health Department, Peter Curatolo, says a DUI conviction will follow you around for the rest of your life.

"I implore a young person, I implore any person, a person on medication or a person that's thinking about smoking medical marijuana and driving...you must think before you do it. Other than the up to $10,000 for the first penalty along with all the ancillaryfines you're going to have an insurance hit that's going to be cost prohibitive for you to drive," Curatolo said. "We want a young person to make a good decision before a bad thought enters their mind and that's what this expo is about."

Ocean County Prosecutor Bradley Billhimer says it's important to reiterate the message of don't drive while impaired.

"We're seeing the levels of impaired driving, people driving under the influence of drugs rise, and we want to make sure that they understand the dangers that are still there, whether they're under the influence of alcohol or drugs," Billhimer said. "You're really taking your life in your own hands and God forbid the lives of everybody else out on the road."

On that note, Prosecutor Billhimer said it's important to shine a light on what combining alcohol and drugs can do to your system when sitting behind the wheel, "especially when you're operating a motor vehicle like that with that kind of power, in just a few seconds your entire life can change and your entire life can end."

The Ocean County Prosecutors Office is continuing to spread awareness by shining a light on the Kimberly Smith Ames campaign.

Ames was 23-years old, married for four months and was three months pregnant when she was hit and killed by a drunk driver.

"The Prosecutors Office is going to unveil a new round of billboards and try to raise awareness of drunk driving and the dangers that can come from it," Billhimer said. "You'll be seeing these signs hopefully in local businesses and some billboards around the Ocean County Mall. I think it's very important for people to remember her face and remember, really, the horror that her family went through and is still going through."

Two time SuperBowl Champion and Offensive Lineman with the New York Giants, David Diehl, who was aguest speaker at the event, said if you're an athlete heading out for a night with friends, have a game-plan.

"These aren't the old days where you call a cab and have to wait a half-an-hour, sit there and look for someone to drive you or take public transportation. When you have apps like Uber or Lyft that can be there immediately, that's an easy source to take," Diehl said. "For an athlete or someone in every day life, it's about having a game-plan before you go out and spend time with your friends and enjoy yourself and have a great night that ends up being one where you get home safely."

Diehl said it's important to make the right choices for yourself and the healthy ones.

"My competitive advantage for my 12-seasons in the NFL and throughout my career was I was in the best shape possible, legally, the right way, and not cheating and taking performance enhancing drugs," Diehl said. "I took a diet, worked on my nutrition and made sure I knew everything about my body and what I needed to correct. It was about being in condition, being physically ready to play those games and knowing my playbook in and out cold. In any event whether you win or lose, you don't lose a lesson and you don't walk away from the game with regret. It's very easy to fall into that pitfall, especially as an athlete."

Diehl explains that it's also important to try and find other ways to alleviate pain so you're not hooked on painkillers.

"It's easy to sit here and say 'okay, maybe I'll just take one on game-day to get over my ankle injury' and the all of the sudden they're taking it on game-day and then they're taking it on Monday and Tuesday and then they're falling into a pitfall where now it becomes an addiction and they're taking it every single day," Diehl said. "They're are so many other ways out there...whether it's going to a chiropractor or getting acupuncture or just going and getting stretched out or yoga which I'm still doing here at 6'7, 39-years old because it makes me feel good."

Diehl said athletes have an example to set to people and younger fans who look up to them.

"When you get to that point in your life where you are a celebrity or a professional athlete, people do look up to you, from pee wee kids all the way up, so you have to be an example ,you have to be someone that learns from their mistakes," Diehl said. "You have to rise to that challenge, you can't hideaway from it."

There are several takeaways from the expo at the Ocean County Mall but the primary focus is on the fact that drinking/using drugs and then driving is a Choice, not an Option.

If you're thinking about getting behind the wheel while impaired and under the influence...don't.

See the article here:
Former New York Giant says have a game-plan, don't drink and drive - shoresportsnetwork.com

Of your 99 treks so far, can you pick one that's most memorable?

I suppose the one that put the trail on the map, was the celebrity trek I ran across in 1996 which involved Angry Anderson and Colette Mann and Daryl Braithwaite and all those sort of people, and that program that they did on it was the highest rated program ever for A Current Affair. And that proved to me that people want to know more about Kokoda and I think was the start of the real interest in trekking Kokoda.

Well, as somebody once said, at Gallipoli, we fought for Britain and lost, but at Kokoda, we fought for Australia and won and Gallipoli is ourWorld War I, iconic gateway, if you like, to our Anzac heritage and Kokoda is our World War II gateway to that heritage. It was Australian territory at the time. It had the same status as the ACT and the Northern Territory have today. It was Australian territory. It is the first time that we've ever been invaded by somebody who wanted to take us out and our troops who were untrained, outnumbered, outgunned, out everything, went up there to hold the line until our professional forces were brought back from the Middle East to go and support them and during that critical phase the stories of the sacrifice, the endurance. One of them who just died last week, his funeral was last week, Arthur Grassby, was 16 years old when he went on the first patrol over there. He was 16 years old in his first battle, the biggest battle on the Kokoda campaign was at Isurava, halfway through that four day battle, he had his 17th birthday.

Just remarkable stories and they're Australian stories. We've run a leadership program with the RSL, Kokoda Youth Leadership Challenge. We put 500 young leaders, male and female, aged between 16 and 25, across the trail, and as a result of the experience, they're suited with what I call the spirit of Anzac. They're very proud of themselves, justifiably so. It just has a special connection. It has no peer in regard to a real pilgrimage where you actually get to walk in the footsteps, you get to experience the conditions under which our diggers fought and died. You get everything, except having somebody shooting bullets at you. It's a great practical lesson today in the ability of the human spirit to conquer adversity. It's not adversity like it was 75 years ago, but it's still a significant adversity.

RELATED: Are You Special Forces Material?

Getty Images

Well, the first major challenge is fear of not making it and everybody has that. When they arrive in PNG, even though they've done the training, they've got all the information they need and so forth, they're still, on that first night, according to my feedback, there is still fear, will I make it? Will I be able to keep up with the others? How will I handle it? All that sort of stuff. And so, there's that fear.

The initial two days of the trek, you've gone from a temperate climate to a tropical climate and it's what I call the dehydration zone. You've got to be very, very careful of your fluid intake, keeping your electrolyte balance right and so forth, while you're going through the acclimatisation, so we're very conscious in that first couple of days of saying, look, don't force yourself beyond. If you feel tired, take a five minute break and we'll push on and you'll be probably doing that every 40 minutes or so, for the first couple of days.

Couple of days later, they're going from the bottom of the mountain to the top of the mountain without stopping because they're conditioned to it. They've acclimatised to it. Their muscles are toughened into it. They've gotten into the spirit of it, the camaraderie. All those facades we carry around in our life back down here in the concrete treadmill are stripped away. Standing in front of a bush dunny with a roll under your arm in a queue chatting away, waiting for your turn, it's pretty hard to bullshit anybody in that sort of environment. And look what comes out of that, as I say, it's a politically incorrect free zone and blokes are blokes, sheilas are sheilas, and the camaraderie that develops and the wit that develops and so forth, is just fantastic.

At least three months of what I call endurance training. You don't have to load a heavy pack and climb mountains. You've got to have good aerobic capacity because if you have good aerobic capacity, it allows you to recover when you take those breaks. If you don't have aerobic capacity, when we take a five minute break, you know you're going to need six minutes and then seven minutes and then you start to go into aerobic debt and debt is painful, whatever form of debt it is, so it's important to have good aerobic capacity.

I train for about two and a half hours a day, six days a week, but I'm 75 years old, so I'm a lot slower, not as fast as I used to be, but I know that I've got aerobic capacity. I don't train on hills. I don't put backpacks on, I just keep my aerobic capacity up and then they can toughen in with a few hills in the last six weeks, but be careful not to overdo it in case they suffer a stress injury of an ankle or a knee or a hip or something like that. Just common sense, basically. It's what I call common sense fitness.

RELATED: Strength Secrets Of The SAS

Getty Images

Well, it's just good healthy food, definitely not fast food, just common sense eating. There's no need to change your diet. You could make some sacrifice if you've been indulgent in some of the treats you give yourself, but basically common sense.

On the trail, we eat exceptionally well. We buy all our food in Port Morseby, from the supermarkets there. We don't have fresh food, obviously, but generally speaking, we have a range of mueslis and cereals and powdered milk and tea and fruit for breakfast. Biscuits, jam, all that sort of stuff. Lunch, we usually have pasta, noodles, that sort of thing, to provide you with the carbos you need for the afternoon.

And then, dinner, we have a spread. We have our own PNG cooking team now. We've developed that over the years and they are just exceptional people. They go ahead, we have cooks and they go ahead and set up the campsite each night. By the time we get in, they've got a full menu. They'll have meat and vege or rice, pasta, kaukau the sweet potato up there tropical fruits. We also cater for... I think we've catered for every type of diet that's imaginable over the last couple of years, vegan, coeliac I'm amazed how many ailments people have but we cater to them and they're always happy with it.

They've got a choice, basically. They can hire a porter and I recommend that people engage a porter because you don't need to carry a 15 kilogram backpack over there to prove you're as tough as whatever. If you employ a porter, the porters out there are the best people you will ever meet in your lives. They are the grandsons of the Fuzzy Wuzzy Angels. They are masters of their environment. When you slip, they will catch you before you slip because they know where you're going to slip and when people are just about to go arse up all of a sudden there's this black vice like grip on their shoulder and they look around and this is flashing, white smile. They take their job of getting people safely across the trail very, very seriously. It's a badge of honour for them and they're no different to their grandfathers were during the war.

So, it's tough enough. You don't need a pack on your back. It's tough enough without a pack, just a day pack, with your water and some electrolyte and all that sort of stuff and it creates employment for the local people which is the most important thing.

RELATED: Depression, Drug Addiction And Suicide Abnormally High In Defence Veterans

Getty Images

I'm not sure you need a royal commission into that. You certainly need an inquiry into it. There's no doubt about that. You know, veterans' issues, over the years, I'm a Vietnam veteran and when we came back from Vietnam, a lot of them had issues because they were betrayed. They felt they were betrayed with the marches and action against the war in Vietnam and so forth. And then, with Afghanistan, Iraq, it's a new generation with the same issues.

The RSO is probably a bit, as worthy an organisation as it is, I don't think it's totally in tune with what we call contemporary veterans. And so, Soldier On has filled that niche, if you like, and the great thing about Soldier On is they have empathy with the current veterans and I think that's just such an important thing.

I think one of the phrases they use is, because, when a veteran gets out of the army, they're sort of left alone in many instances. What they miss is the brotherhood of the service or it's the brotherhood and sisterhood these days. But, what they're talking about is rebuilding that brotherhood, reconnecting, letting them know that there's somebody out there that they can talk to. There's somebody out there that will engage them, that will offer assistance, whether it's employment, or whether it's health or whether it's training or whether it's just getting families together.

I have. We take a couple from Singleton each year as part of the leadership program that RSL clubs sponsor and these blokes just restore my faith in the soldier. They are just the best of the best and on these leadership programs within about a day, everybody else in the group, who've got no army experience at all, they wake up in the morning, with Sandra Valley about half past four in the morning, a lot of them never, a lot of the young ones have never woken up at that hour before so you can imagine the shemozzle in their tent in their first one or two days as they're trying to find stuff and put it on and they'd get out and here's the army blokes just sitting there, everything's packed, everything's ready to go, and they're thinking, how do they do that?

Then, after a day or two you can just see them attracted to these blokes getting hints and so forth and it's just so good to watch. And they sort of, they become sort of unelected leaders within the group, if you like, but they very, very quickly earn their respect, who they are and what they are and what they do and the support they give and it's just great.

Something like this for which we're now doing with Soldier On is getting treks for veterans to do it. It's just the best therapy because they're back in their environment that they know about, they're confident with, it extends their networks because they're meeting successful people who are impressed by them. They're very, very proud of their Australian heritage, their military heritage. It just ticks all of those boxes and it gives them a chance to reflect, reevaluate and rebuild their self esteem.

RELATED: 3 Australian Soldiers Open Up About Their Battle With PTSD

Read more:
Kokoda Trail Trek Preparation: What It Is Like To Walk The Kokoda Track - Men's Health