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Fatphobia is internalised to my core and its taking so long to unpick (Picture: Mel Ciavucco)

Its impossible to escape the memes on social media about people putting on weight while in coronavirus lockdown.

The problematic before and after pictures, the jokes about binge eating and all of the Insta posts telling us how to stay in shape during lockdown.

I think of myself as a body positive activist but Ill admit I felt a twinge of panic too, when we were told to self isolate. Would I balloon up to the size of my lounge?

Fatphobia is internalised to my core and its taking so long to unpick, I didnt even know if my fears were really about putting on weight orsomething deeper.

I remember when I was first told my body wasnt normal. The school nurse weighed me and it turned out that I was in the overweight range of the BMI chart a document created in the 1830s by a mathematician who never intended it to be a measurement of health, by the way.

She told me I should try some exercise. I was already doing dance classes, walking to and from school, games and PE, plus step-aerobics and Mr Motivator (it was the 90s, hey).

When I told the nurse all of this, she looked me up and down in disbelief.

Throughout my childhood, nearly every woman I knew was on a diet, yet every man could eat whatever he wanted. I thought fat was the worst thing I could possibly be.

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All the pretty people on TV were thin. If I wanted a boyfriend Id have to be thin. If I wanted to be happy Id have to be thin. I never questioned this because I never knew any other way. It was normal.

It was years later when I discovered the body positivity movement.

I started working for an eating disorder organisation and learnt about our complex relationships with food, as well as obsessions with not getting fat.

The whole world is terrified of fatness, its why the diet industry is worth billions of pounds an industry that has grown whilst, ironically, the obesity crisis grows.

Diet fads are designed to fail so we stay fat while blaming ourselves and plumping up the wallets of the CEOs at the top.

Research shows that weight stigma causes low self-esteem, depression, anxiety, disordered eating and binge eating, as well as an avoidance of sports.

My PE and games lessons at school scared me off doing exercise for years. It was during the reign of gym knickers and short netball skirts my worst nightmare. I was always picked last for teams and got teased for being slow in cross-country races.

But Im aware that I also have what some callsmall fat privilege, meaning that I may not experience as many difficulties as larger people, such as fitting into plane seats and being able to find clothes that fit me in high street shops. People bigger than me may get laughed at, bullied or abused on a daily basis.

Being healthy isnt just about food and exercise, its about looking after your mental health and getting enough sleep, too.

In the current lockdown situation, many of us have lost our usual routines. I usually walk up an annoyingly big hill to go to work. I eat at the same time on most days and go to regular yoga classes. All of that has now gone while we self isolate.

My thoughts sometimes run wild what if Ill never be able to get up the hill again? What if I eat all the food in my fridge in one go? What if I cant fit into any of my clothes? Why cant I stop eating Easter eggs? I start feeling fat and lazy and greedy. I wonder if anyone will ever find me attractive again if my belly swells even more, my arms wobble and my chins take over my face. I get scared of taking up even more space. Will people think Ive let myself go?

Seeing the baking craze across social media, I cant help but have an inner argument with myself: I want to bake but Ill only eat it all. Baking is fun, but what about all the sugar?

Then I take a breath.

These are old thoughts from the past, the ones shrouded in diet culture and self-hatred. I dont need these thoughts anymore, theyre not helpful.

Instead, I ask myself, what is this really about? And the answer is always fear. My routine has gone and I have no control over my life. Its a fear of not coping through lockdown. Its anxiety.

I realised the best thing I can do for myself right now is to focus on my mental health.

There are many ways to manage your mental health and I wont patronise by suggesting having a nice bath (unless that works for you, then go for it). But Ive found journaling helps me recognise and process my emotions, and yoga helps keep me calm and grounded, because its been an important part of my body positive journey. It helped me focus on what my body can do instead of focussing on how it looks. Ive found online yoga and dance classes to be great for my mental health.

I now do disco aerobics to make me smile, unlike back when I used to do it to punish my body. I cant dance well but that doesnt matter, its so much fun. I get dressed up in sequins, put on my mini disco ball and let loose.

I also gradually shifted from trying to change my weight to solve my problems, to dealing with the underlying anxiety issues. Counselling was a big part of this too.

During lockdown, we have an opportunity to reflect on whats important to us. It shows the harmful effects of diet culture when, during a pandemic, were still scared about getting fat.

If you put on weight, its just your body adjusting to change. You dont need to control it.

Trust your body, be kind to yourself and let it do its thing.

Do you have a story youd like to share? Get in touch by emailing claie.wilson@metro.co.uk

Share your views in the comments below.

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MORE: Your before and after weight loss photos are fuelling fatphobia

MORE: People share photos of their hilarious lockdown baking fails

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So what if you get fat during the coronavirus lockdown? - Metro.co.uk

Bollywood movie star Richa Chadha is a vocal advocate for veganism after transitioning to a fully plant-based diet two years ago. In an interview with VeganFirstDaily, the celebrity, originally from Dehli, opens up about theinspiration behindherdecisionand her tips for success.

Chadha, a life-long vegetarian, decided to finally quit all animal products after she "realized the dairy industry functions very differently from when our parents were consuming dairy and poultry products in terms of mass production and numbers."

She came to this decision after watching severaldocumentariesand researching the devastating effects that animal agriculture has on the earth's environment. Although she says that she had difficulty forgoing cheese and butter in her day-to-day life, sheswapped outcow'smilk for almond milk in her tea and began to notice that going without these products made a positive difference in her skin and hair.

AlthoughChadha admits on her Instagram posts that she doesn't care for cooking,while on set, she always comesarmed with a few prepared snacks in case craft services doesn't have anything vegan. Her go-tofoods are nuts and protein bars, for any moment where she's in a pinch and can't find a dish without meat or dairy. Besides staying prepared for situations where you might not be able to find vegan options, here are Richa'sadvice for people who may be thinking about going vegan:

1. Use your Logic: "We are human beings we are not meant to consume milk from another mammal. We are not built to digest something thats so heavy on the body. And with growing research, we notice that today so many people are lactose intolerant."

2. Why not give it a try:"Its very difficult to convince your moms and dads that ghee, butter and paneer have to go - but once you choose that option and see how light it is on your system, I dont think therell be any going back!"

3. Going plant-based is better for your long-term health: "Its a myth that you wont get calcium if you dont drink milk. We dont even know the quality of the dairy products we are consuming today because cattle are pumped with steroids and hormones to keep them pregnant and lactating. These are things one MUST know. We end up consuming all kinds of chemicals and steroids for the sake of having milk. Its part of the package because its already in the cows body."

Chadhaclosed the interview byimploring more people in her home country of India to give veganism a try. She notes that there are only about fifteen or twenty thousand vegans, despite there being an estimated 400 million vegetarians in the country. She advises other Indians to try the lifestyle "without punishing yourself if you can manage to stay true to the cause and stay dairy-free in the long run, it has amazing health benefits."

Read the full interview with VeganFirstDaily here.

See more here:
Richa Chadha on Why She Went Vegan - The Beet

LIAM HEMSWORTH IS nearing the end of an unpaved trail at the top of the Malibu hills when he first rebuffs an offer to borrow my shoes. Hes barefoot. Hes been barefoot for the past 45 minutes of our hike, and as I glance back at the trail behind us, and I look around at the ash staining the surrounding undergrowththe result of the 2018 blaze that scorched nearly 97,000 acres, including the earth on which we stand and the actors nearby homeI cant help thinking the man has earned some rubber-cushioned relief. Nope. Im really tough, he says, displaying what even a casual moviegoer might recognize as the Hemsworth family grin. I can take anything.

Hes joking, kind of, but given the events of the past 18 months, hes also kind of not. His house went up in flames and burned to the ground along with almost everything he owned. He spent some time in a hospital with a painful kidney condition. And just a week before our hike, he officially ended a decade-long relationship amid extremely invasive tabloid coverage. (Hes open to talking about the first two setbacks, but not the third, and we dont blame him.) I ask him straight up if hes in rebuilding mode. Rebuilding? Hemsworth leans back and laughs, turning the word around in his mind. Yeah, thats a good way to put it.

He was only 19 when he left Australia and arrived in Los Angeles, and it didnt take long for success to arrive for him. I was here for three months before I got a job, he says. And from then on, I sort of jumped from film to film. The Hunger Games franchise. The Independence Day sequel. Some misses amid the run of blockbusters, projects that werent well received by critics, fans, or even Hemsworth himself. And through it all, there were comparisons to his older brother Chris, who beat him out for the role of Thor and with whom he shares a natural likability, extremely blue eyes, and a close friendship.

Hemsworth is 30 now, a rocky stretch of road behind him, and hes starring on an action thriller called Most Dangerous Game thats streaming on Quibi, the new video platform built around short episodes. On the day we meet, hes battling the flu, but high above the California coast, hes still the picture of health, so much so that he doesnt bother to put his shoes back on after ditching them for a photo shoot. Hes happy to feel the grit and gravel beneath his feet, and as we talk and hike, and hike and talk, he opens up about strength, pain, fire, happiness, ice baths, spinach, family, and what the future holds.

Liam Hemsworth: Appreciating the little things. Its something I always try to remind myself to do, especially in times that maybe things arent going the way I planned or the way I wanted things to go. Appreciating what I do have and searching for things that make me happy and things that make me a better person and...

Honestly, the past six months... Id say exercise and fitness is a big thing for me to just feel balanced and levelheaded.

A very Mens Health answer!

I went into a job [Most Dangerous Game] at the end of last year that was extremely physical. I spent most of the project running and getting beaten up. It was just brutal. I leaned out a lot. Running is so jarring. Your knees, your ankles, your lower back. After that I teamed up with Jason Walsh, who owns Rise Nation in West Hollywood. We do high-intensity stuff, a mix of calisthenics, sled pulls, sled pushes, and lots and lots of free weights.

I was vegan for almost four years, and then February of last year I was feeling lethargic. Then I got a kidney stone. It was one of the most painful weeks of my life. I was doing press for Isnt It Romantic. But I had to go to the hospital and get surgery.

Its all good now, thankfully. But once you get one kidney stone, you have a 50 percent chance of getting another one if you continue eating the way you were eating. Well, my particular kidney stone was a calcium-oxalate kidney stone. It forms from having too much oxalate in your diet. Oxalates are really high in a lot of vegetables, specifically spinach, almonds, beetroot, potatoes. Every morning, I was having five handfuls of spinach and then almond milk, almond butter, and also some vegan protein in a smoothie. And that was what I considered super healthy. So I had to completely rethink what I was putting in my body.

Health for sure. I go from one extreme to the other. My mom always makes fun of me. Shes like, If you could just find a happy medium in between all these things you do, then youd probably be better off. It was right before I started shooting Independence Day: Resurgence. The first two years, I felt great. My body was strong, my cardio was high. What I say to everyone is Look, you can read whatever you want to read. But you have to experience it for yourself. You have to figure out what works best for your body. And if something works well for a period, great, keep doing it. If something changes and youre not feeling great, youve got to reassess it and then figure it out.

For the past year and a half, Ive been doing a lot of ice baths and watching these Wim Hof YouTube videos and doing the breathing. When Im working out really hard, if Im including an ice bath among all that, my recovery is better. When you come out of an ice bath, your body feels electric and your senses are heightened. We were doing it when I was back in Australia and I was staying with Chris, and wed do a cycle from the sauna to the ice bath. Wed just do that a couple times, and wed come out just so happy: Ah, how is this life? How is this?

I really look up to my brother Chris. Ive worked with a lot of people that have been in really great positions in the past 11 years, and Chris has a stronger work ethic than most. Hes so focused. Im thankful that I have him and am able to use his resources and his knowledge. I call him all the time about scripts and get his opinion. Should I do this? Should I do that? Were looking to do a film this year together, which is like a big action-comedy thing.

1- The Expendables. 2- Independence Day: Resurgence. 3- The Hunger Games. 4- Most Dangerous Game

I love my brother Chris. I dont mind talking about him.

I had a really naive confidence. I got flown over to do a screen test for Thor. So I had some confidence, and I was doing auditions as much as I could. I was cast in the first Expendables film, and then the script got rewritten and they cut me out of it. My parents always said, Have a backup plan. Somewhere in the back of my mind, I was like, Ive probably got to do a trade, be a builder or landscaper. But also, I was like, Im going to make this happen. And acting was what I set my mind on.

Ive worked really hard on every film I do. I enjoyed them all for different reasons.

Yeah, there are a couple. [Laughs] Im not going to say which ones. Something that everyone in this town says is Nobody knows which films are going to work. You can have a perfect script, an amazing cast, a fantastic director, and the film can still turn out terrible. So its always a gamble.

I was shooting a film in Alabama and then had come back just by chance that weekend to Malibu, not knowing that there were fires. And then Friday morning, the fires started heading toward Malibu, and my brother Luke called and said, Get ready, theyre going to issue an evacuation. The whole time that I was packing up these animals, I had moments where Im like, Its not going to get this far; this is a waste of time, and my house isnt going to burn down. And of course it did burn down, and it was a shitty thing to live through.

I wouldnt want to tell anyone how to feel. But I was able to appreciate the fact that I got all my animals out, and pretty much everything that I had in my house that burned down is replaceable to a point. Theres a select few things that hold a little bit more sentiment that Ill never get back. And I also acknowledge that a lot of people didnt have insurance, and they dont have anything else to fall back on. I have insurance and its a frustrating process, but Ill get taken care of, so Im thankful. Life is the most important thing, and hopefully your animals and the people that youre with got out safely. Im more conscious these days of how short life is and how things can change so quickly.

For a long period of time, it was very stressful, and it really got to me. Yeah, look, there are times when you want to lash out and say something ... because from my point of view, the majority of the time things that are written about me are completely false. There are times when you want to speak up and there are other times when its not worth it, because youre just going to draw more attention to it, and then its better to just not think about it and let it all wash away. These days I dont want to invest any more time in worrying about that sort of stuff. I remind myself of what to appreciate now and to enjoy every moment as much as possible, whether that be working or with my family or whatever Im doing. Just trying to find a positive in it all and enjoy life as much as possible.

Go here to read the rest:
Liam Hemsworth Is Back in Action - Men's Health

Government advice suggesting that teachers do not need personal protective equipment (PPE) when working in schools during the Covid-19 outbreak is dodgy and unhelpful, a union leader has warned.

School staff looking after the children of critical workers and vulnerable pupils say they do not have enough soap and hot water to wash their hands, according to teachers union the NASUWT.

Patrick Roach, the new general secretary of the NASUWT, said a number of teachers on the front line are calling for access to PPE and Covid-19 testing as they are concerned about the health of their families.

But Government guidance, updated earlier this week, has said that staff in schools, colleges and nurseries do not require PPE.

They must instead focus on social distancing measures and handwashing to limit the spread of Covid-19.

Dr Roach said: Our concern as a union is that in the midst of a crisis in supply and demand, guidance is being published which asserts that teachers in any setting do not require access to PPE.

He added: The reality of the matter is that practising stringent social distancing in the context of working with young children, and working with children with moderate or profound learning difficulties, is going to be, to say the least, very challenging for a teacher.

A recent survey of 950 NASUWT members found that nearly a third (32%) of school staff said there was not adequate provision of soap and hot water for handwashing in their workplace.

Dr Roach said: [Teachers] are being asked, when the rest of the country is being asked to stay at home, to leave their homes on a daily basis to support children of key workers and vulnerable children.

We think there is an obligation on the Government to listen to that concern from the profession about providing access to PPE.

He also urged the Government not to rush to reopen schools to all pupils until teachers had been properly consulted on the process as he warned that learning could be compromised.

Dr Roach added that asking students to return to school during the summer break, which runs from mid July to late August, to start the academic year early could lead to pupil burn-out.

He said: We wouldnt want to see children becoming casualties of this Covid-19 situation.

His warning came as heads have suggested that schools should reopen for a period before the summer holidays, rather than September, if the scientific advice says it is safe to do so.

Schools in England closed three weeks ago due to the coronavirus outbreak. There is no indication yet as to when they may be able to reopen.

Amid the closures, the NASUWT is also calling on the Government to ensure that all students at home have access to broadband and resources so disadvantaged pupils do not miss out.

Free school meals is only one part of the diet that is served up in school. Learning is the other part of the diet and for many children from poor households access to technology may not be there. Government needs to be concerned about that and do something about it, said Dr Roach.

Dr Roach was speaking to PA as he formally took over the reins from Chris Keates, who was general secretary of the NASUWT for 16 years.

A Department for Education spokesman said: We will reopen schools when the scientific advice indicates it is safe to do so.

Teachers and school staff are an essential part of our fight against coronavirus. We will continue to work with the sector to ensure they receive the support they need over the challenging weeks and months ahead.

Related Coronavirus UK Some hospitals facing gown shortages, health boss says

See the rest here:
Government advice on teachers not needing PPE is unhelpful - The London Economic

Whether its paleo, keto, or intermittent fasting, new diets seem to hit the market on a weekly basis making it hard to keep up with the latest trend. What if you were told to abandon the idea of dieting altogether and go back to the way you ate as a baby? It used to be simple, you ate when you were hungry and stopped when you were full. You were a natural at intuitive eating. Why is eating no longer so easy? Unfortunately, over time the diet mentality has likely interfered with your natural ability to eat intuitively.

Luckily, a movement is gaining momentum, helping bring that intuitive eating voice back to the forefront. While the term intuitive eating may be unfamiliar to you, it isnt a new concept. In fact, it has been around since 1995 when Elyse Resch and Evelyn Tribole, both dietitians, published their first book on the topic. The intuitive eating philosophy focuses on following the bodys internal cues over external rules and regulation when it comes to deciding what, when, and how much to eat.

Much of intuitive eatings current popularity has to do with the idea that fad diets are not working for most people. Not only do most followers of the latest and craziest diets fail at achieving long-term weight loss, they also may be doing their bodies more harm than good when it comes to the physical impact of yo-yo dieting and the emotional stress that typically accompanies a restrictive diet mindset.

Intuitive eating is composed of 10 core principles that serve as a guide on your journey to a healthier relationship with food, your mind, and body.

1. Reject the diet mentality

Without rejecting diet mentality, other principles become harder to adopt. Toss out diet books and magazines and unfollow social media accounts that make unrealistic promises about rapid weight loss and assign food rules that rigidly restrict your eating.

2. Discover the satisfaction factor

Discovering satisfaction is the most important principle in that it informs your ability to honor hunger and fullness. It is about finding pleasure and enjoyment in the foods you eat by noticing and appreciating the texture, taste, and appearance. If eating leaves you unsatisfied, you will likely keep looking for more.

3. Honor your hunger

Counting calories and restricting portions to the point of deprivation can ultimately trigger overeating. Instead, pay attention to and put trust in your bodys biological hunger cues, which may include a growling or empty feeling in your stomach.

4. Feel your fullness

Likewise, although it may be difficult in todays busy culture, pause and take note of signs that you are comfortably full. Thats not to say that there wont be times when you will eat when you are not hungry and go beyond the point of feeling full; have self-compassion.

5. Make peace with food

Give yourself unconditional permission to eat and allow all foods to fit within your eating plan. When foods are made off limits you can begin to crave them uncontrollably and get trapped in a vicious cycle of restriction, overeating, and feelings of guilt.

6. Challenge the food police

Confront the voices in your head or people in your lives that label you as being good for eating a salad or bad for having dessert. Different foods have different nutritional benefits but are emotionally equivalent.

7. Cope with your emotions with kindness

While we all may turn to food for comfort on occasion to soothe anger, anxiety, boredom, or loneliness, food wont fix these feelings in the long run. Try other coping mechanisms such as taking a walk in nature, calling a friend, reading a book, or finding a quiet place to meditate.

8. Respect your body

We are so quick to criticize our bodies. In the intuitive eating mindset, part of rejecting diet mentality is accepting the body you were meant to have and letting go of unrealistic expectations for its shape and size.

9. Movement feel the difference

Instead of focusing on the calorie burn factor, find an activity that you will enjoy doing on a regular basis and embrace the benefits of improved sleep, increased energy, and enhanced mood.

10. Honor your health gentle nutrition

Eating intuitively can still mean choosing more fruits, vegetables, and whole grains than desserts but it doesnt mean you have to eat perfectly to be healthy or feel guilty for choosing one over the other. No one food or eating experience has the power to define your health or lack thereof.

If weight loss is your ultimate goal, the intuitive eating framework may not be right for you. The goal of intuitive eating is not weight loss but rather well-being. This anti-diet way of eating requires a shift in your mindset that might be unsettling at first and might take time for you to adopt. However, if youre looking to trust your body, heal your relationship with food, and ease your stress around eating, this mindset might be right for you. To find out more about intuitive eating, check out Resch and Triboles book, Intuitive Eating: An Anti-Diet Revolutionary Approach; the fourth edition will be released in June 2020.

Sarah Curran is the Family & Community Health Sciences Program Associate for Rutgers Cooperative Extension of Warren County. She can be reached at 908-475-6504 or by email at scurran@njaes.rutgers.edu.

Link:
What is intuitive eating and can it work for you? - New Jersey Herald

Colorado Avalanche superstar Nathan MacKinnon says the 2019-2020 season was the first time in his seven-year career that he really, truly felt like he could win the Stanley Cup. The Avalanche were in second place in the Western Conferenceand MacKinnon, fifth overall in points, was a serious contender for the Hart Memorial MVP Awardwhen the NHL postponed its season due to the COVID-19 pandemic on March 12.

A few days ago I saw it wouldve been our last game of the year against St. Louis, he says. We were only two points back of them when the season ended, and we were rolling. It wouldve been cool to have this momentum and get everybody healthy heading into the playoffs. Hopefully we can return eventually.

In the meantime, MacKinnon is doing the only thing he can: Trying to stay in shape. The 24-year-old has a cheat code, though. A few years ago, with the help and advice of his longtime trainer, Andy OBrien (who also trains Sidney Crosby), MacKinnon constructed a 900-square-foot gym in his Nova Scotia home, about 45 minutes outside of Halifax. Its pretty secluded here and a good place to distance myself, he says. The gym is paying dividendsin-between moments when he's catching up with old friends, playing Fortnite, and improve his cooking skills.

Below, MacKinnon expounds on his social-distanced workouts, describes his mostly gluten- and dairy-free diet, and reveals what hes learned about nutrition from Crosby.

What kind of equipment are you working with in this home gym?

Nathan MacKinnon: Ive got a little bit of space for footwork and warm-up drills, plus Keiser equipment, Rogue plates, bars, and dumbbells, and Keiser bikes. My trainer Andy OBrien has been sending me programs to do. Ive been training pretty hard and I still feel good. The gym is definitely my favorite part of the house.

How long have you been working with OBrien?

I started working with him when I was 15. It got set up through my agent, who also represents Sidney Crosby. I thought that was the coolest thing ever, working with Sidneys trainer.

Every summer, its amazing how Andy comes up with new exercises. Even right now, he sent me a new program, and Ive never done any of these exercises before. Theyre challenging and work different body parts. I think anyone who works with Andy is fortunate that his workouts are always fresh and never the same. We dont really do a lot of squats or bench press. Its movement-based. Every program he gives to a client is designed for them and their specific body needs. He knows me very well at this point.

So right now, what are you focusing on at the gym?

I need to open up my T-spine and keep my torso moving. Ive had some AC joint sprains, so Ive done a ton of shoulder stuff these past couple weeks while social distancing. Im a fast-twitch guy, so also lots of movements, getting that deep burn in my quads and glutes. Im doing long bike rides after workouts too. When I workout with [Sidney Crosby] in the summer, he does lots of quick, fast-twitch stuff too, which is why hes so good at staying low.

Can you walk me through an average day over the last few weeks?

Im not setting an alarm right now. Im going to bed around midnight, which is a little later than I usually would, and get up at 9:30 or 10. Breakfast is gluten-free toast with some eggs and granola. During the season, I have a better breakfast than that, but Im alone right now, so Im not cooking anything crazy. I hit the gym around 11, do that for about an hour, might shoot some pucks or do a bike ride, play some Fortnite, and then its dinnertime. Lots of chicken, salmon, and steak, and I usually cook some asparagus, broccoli, Brussels sprouts, and sweet potato on the side. Right now, cooking is kind of relaxing for me. It gives me something to do.

See more here:
Nathan MacKinnon: The Real-Life Diet of the NHL Player Who Changed His Diet and Became a Star - GQ

How am I supposed to exercise when the gym is closed, and I am supposed to stay six feet away from people?

Hi this is Eunice from Diet Center.

This is a very frustrating time right now. Exercise is a great release from the stress and worry of COVID-19.

There are many exercises we can do right from home.

Work out videos There are many free videos online of various types of exercises. If youre a beginner, select videos that are easy to follow and low-to-moderate in intensity. Routines that are difficult to follow may cause discouragement, or physical injury. Be aware of workout videos that make unrealistic promises such as Youll have great abs in just three weeks! I went to YouTube, and in the search box typed work out videos. An entire list came up.

Staircase A staircase can be convenient and useful to burn extra calories. Walking upstairs can burn 600 to over 1000 calories per hour. Walking downstairs can help burn over 400 calories per hour. If you have access to a staircase, you can play music as you walk up and down. Try to push from your heel, not your knee, as you walk up and down. To step up calorie burning, try not using the handrail or try skipping every other step. Whenever youre in a building that has more than one floor, take the stairs instead of the elevator or escalator. Remember not to push yourself too far. If you feel dizzy or not well, stop.

Jump rope About five minutes of jumping rope can burn as many calories as jogging a mile! Jumping rope not only helps burn calories but can tone and shape your leg muscles.

A jump rope is an inexpensive, convenient piece of equipment. You can jump while you watch TV, enjoy a view outside a window, or while waiting for food to finish cooking. If you jump rope, jump at a pace that is comfortable for you. You dont want to overdo it and risk injury. Begin slowly and increase your speed or duration gradually. Its best to consult a physician before beginning any exercise routine.

Its much easier to participate in activities we enjoy. Select exercise activities that are both fun and convenient. Try to be active outdoors on nice, sunny days. You can take a hike, bicycle or play with children. Play uplifting music while you stretch, do aerobics, or walk on the treadmill. Get involved in activities that interest you. For example, maybe you have always wanted to learn how to roller blade, take dance lessons, or learn martial arts (on YouTube for now).

Your exercise activities dont have to involve a gym or be a sport.

Thank you for reading Diet Centers tip of the week. If you are struggling with weight loss, call me at 928-753-5066.

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Diet Tip of the Week: How to live without the gym in Kingman - Kdminer

Diet and exercise have become hot topics during lockdown. How do we stop ourselves reaching for the biscuit tin every five minutes when we are working from home? And how do we know what we should be eating to ensure we stay fit and healthy?

Nutritionist Sarah Ormerod has been affected by restrictions during lockdown which means she is unable to meet clients face-to-face. However, she has seen enquiries increase during this time and has been running a virtual service.

She said: Over the past few weeks I have been offering nutrition consultations to people who feel they need a little extra support as they adapt to these new circumstances. While these are complimentary, there is also an option to make a voluntary donation to the National Emergencies Trust Coronavirus Appeal. All funds raised will be distributed to charities supporting those most affected by the pandemic.

"Hopefully, I can provide some inspiration on how to use this testing time positively, stay resilient, look after our health and that of our loved ones.

Here are her top tips:

Eat for your immune system and mood: Opt for a diet rich in colourful fruit and vegetables (aiming for a minimum of five portions daily). They are packed with vitamins, minerals and antioxidants all contributing to a healthy immune function. These may be harder to get hold of right now, so also consider frozen or tinned options, stewed fruit to make it last for longer and soaking dried fruit when fresh isnt available.

When writing your shopping list, here is a run-down of some nutrients to pay particular attention to:

Vitamin C, which can be found in citrus fruits (oranges, lemons, limes, grapefruit), kiwis, strawberries, broccoli, sprouts, red and green peppers and berries (including acai). It may enhance the effectiveness of our immune systems first line of defence and effectiveness of the immune cells responsible for eliminating free radicals.

Vitamin A, found in orange and yellow fruit, and vegetables such as butternut squash, carrots and sweet potatoes as well as broccoli, spinach and dark green leafy veg. It helps keep the bodys first line of defence healthy by regulating something called secretory IgA.

Vitamin D, found in mushrooms (the plant-based source) as well as oily fish and egg yolks. Living in the UK, the NHS recommends supplementation of a minimum of 1,000iu between October and April, particularly when the immune system may be compromised.

Manage stress: Stressful situations stimulate cortisol, the stress hormone, which when chronically raised can impact on immune function. Build some calming activities into your day conscious breathing exercises, yoga, listening to calming music, drawing, breathing in some fresh air if you can and carving out time to speak to loved ones. Find what works for you and make it a priority.

Increasing your intake of foods rich in magnesium and B vitamins such as green leafy veg (spinach, kale), nuts and seeds, cruciferous veg (broccoli, cabbage, sprouts), legumes and seafood may also help to balance the nervous system.

Find and follow a routine: Our schedules usually enforced by external factors the school run, getting out to work, exercise classes are now in disarray. Striking a new routine, keeping a regular sleep/wake cycle, setting "working hours", time for exercise and taking breaks, will give you a sense of normality. Make different plans for the weekend to distinguish between the working week and your down time.

Move every day: Exercise is not only proven to support physical and mental wellbeing, but the daily endorphins will give you a much-needed lift. If you can get outside, use your "daily allowance" to soak up some vitamin D, fresh air and exposure to nature. If you cant leave the house for a run, walk or cycle, try some body weight exercises squats, lunges, planks, press-ups, some yoga or interval training. There are loads of online resources available to follow at home.

Prioritise sleep: Strong evidence exists that sleep enhances immune defence and helps healing. When we dont get enough our infection-fighting antibodies and immune cells are compromised. Aim for seven to eight hours a night, keep a regular sleep/wake cycle with the aim of being asleep by 11pm as the immune system is believed to recharge between 11pm and 2am. Moderate your screen time each day, particularly late in the evening when youre winding down for bed.

And, lastly ...

Remember the principle of impermanence: Nothing lasts, everything passes. In the meantime, lets use this time to do the best we can with what we have.

Sarah Ormerod, founder of Thryve Nutrition, is a nutritional therapist (mBANT CNHC) specialising in nutrition for endurance sport. "Pay what you feel" consultations can be booked via her website http://www.thryvenutrition.co.uk

See more here:
Coronavirus in Scotland: Nutrition tips and what to eat and drink during lockdown - HeraldScotland

If you find yourself on the website gallery or the Instagram page of Lael Cakes, a Brooklyn-based boutique cake studio, your eyes will feast upon one extravagant tiered cake after another. Some are adorned with colorful flowers, others have juicy fruits cascading down the layers, and then some look like straight-up art pieces with their stunning, painted-on patterns.

As you take in all the gorgeous, detailed handiwork, what you might not realize is that all of these cake creations are organic and gluten-freeand perhaps more surprising than that, theyre all available as vegan options.

Emily Lael Aumiller, the visionary behind Lael Cakes, started her business to provide high-end, custom cakes to vegan, gluten-free, and dairy-free clients. This idea was spun from the fact that she has struggled with food allergies of her own. Aumiller spent most of her 20s dealing with debilitating eczema when at last she found that food could be her path toward relief.

With the guidance of a naturopath, Aumiller began an elimination diet to figure out what was at the root of her bodys reactions. Reflecting on this, she explained that its easy to feel down when you feel like your diet is a constant science experiment. Eventually, she discovered sensitivities that allergy tests had missed. Red meat, dairy, gluten, refined sugars, saturated fats, and artificial dyes were the culprits behind her eczema and gut flare-ups.

Aumiller found her solution in eating a mostly plant-based diet, but her food sensitivities werent just affecting her personal life. A graduate of the New England Culinary Institute in Vermont, Aumiller worked as a pastry cook a freelance sugar sculptor, and a cake decorator before opening Lael Cakes. During that time, she found that she couldnt even handle cakes made with traditional ingredients, let alone eat them.So she began developing cakes that werefree of everything she herself was allergic to.

She spent years testingand making plenty messes late into the nightto create cake and icing recipes that would work structurally. For example, without any gluten or eggs, she needed to find other ways to make the cakes stable enough to stand up on tiers. The trouble with finding a butter substitute that had the distinct flavorof butter was near impossible.

Eventually, she found her perfect mixes and ingredients, and in 201, she opened Lael Cakes, her cake studio devoted to vegan and gluten-free desserts. Today,Lael makes all nature of cakes: Wedding, birthdays and more.

While she has her rotation of go-to ingredients, Aumiller still leaves plenty of room for creativity. One of my favorite aspects of baking is the constant playful experimenting it takes to create things from scratch, she says. I think this type of fresh playfulness shows up in the flavors and designs.

Our job is tocreate that delicate balancewhether the cake has rustic or smooth icing, decorated with intricate sugar work or fresh fruit and edible flowers from the farmers marketto create a scrumptious, elegant work of art.

Those who wish to order from Lael Cakes can sample a few different cake-and-icing flavor combinations. Then, Aumiller will create unique sketches based on the special events aesthetic. She can begin sugar sculpture months in advance but baking takes place two to three days before the event to make sure the cake is fresh. Each cakeis one-of-a-kind.

Throughout her time dreaming up cakes with innovative ingredients and unique flavors, Aumiller has catered to some celebrity clientele, like creating Penn Badgley and Domino Kirke's vegan, gluten-free wedding cake.

Aumiller loves making someones wedding cake dreams come true. She had a client who had been vegan for 15 years and assumed she wouldnt get to have a traditional wedding cake. Then, this client wound up marrying someone gluten-free and thought if a traditional cake wasnt out of the question before, it would be now. Enter Aumiller who made three flavor combinations for their vegan and gluten-free weddingwhere guests teased that they were going to smuggle in real food in, but ended up coming back for more servings of cake.

A great dessert should tell a story," she says. "And that's always what I try and do.

Makes 12 standard or 24 mini

I created this cake one summer for a bride who wanted to offer carrot cake to her guests but was nervous it would be too heavy on such a hot day. It was such a hit that its now a favorite among my clients. It still has the rich, dense texture of a traditional carrot cake, but its much lighter without the usual spices, brown sugar, coconut flakes, and nuts.

Dry Ingredients

Wet Ingredients

Continued here:
Try This Vegan Carrot Cupcake Recipe, by the Creator of Lael Cakes - The Beet

School, music lessons, fitness classes, birthday parties, religious services, and office partiesall the things we never imagined could be done entirely in the online world, now are. #WFH (Work From Home) has become one of the most popular hashtags on social media in recent weeks as everyone who can work remotely is doing so in these interminable days of lockdowns and social distancing. In the health and human services sector, much of the focus has been on moving services to the virtual service delivery paradigm, through telehealth and other remote visits. But behind the scenes, there has been a whole other challengemoving to virtual operationsand ensuring that staff are able to be productive and effective from home.

I know that firsthand. On Thursday, March 19, at 5 pm, the Governor of Pennsylvania ordered all non-essential businesses to totally close their physical operations. We had less than 24 hours to close down our office in Gettysburg town square and transition to a fully remote organization. We at OPEN MINDS were fortunate in one waywe already had a significant number of team members working remotely. But moving absolutely everythingincluding the phone system, payroll processing, timekeeping systems, and moreto a work-at-home model is a whole different ball game.

OPEN MINDS Executive Vice President Casey Miller led the quick transition to a virtual organization for usand it happened with much effort and little service interruption. When I asked her what advice she had for other organizations that have moved to a completely virtual operation, she identified six keyshaving a disaster recovery plan, ensuring system adequacy, sustaining communication channels, updating policies, modifying supervision strategies, and allowing for interaction.

Having a disaster recovery plan. One reason OPEN MINDS was able to pivot so quickly to virtual operations was because we had a disaster recovery plan that had a full backup and plan for remote work. We may not have known a pandemic was coming but we were prepared for a building fire or office closure due to weather-related emergencies. I check this plan every year and was able to operationalize the remote work backup plan quickly when the Governors order came in, said Ms. Miller. So, if your disaster recovery plan does not have a remote work plan, now is a good time to embed it with the lessons learned in real time. Read more about disaster recovery planning in Preparing For Disaster In 2013 A Five-Step Data Recovery Plan.

Ensuring system adequacy. You may be surprised at how many people dont have a laptop. Ms. Miller said many staff who only had a desktop computer agreed to use their home computers for work and had to be equipped with access to the company network and proper software and security measures. One executive at a behavioral health provider organization said that for the short term, they just instructed their staff without laptops to pack up their desktop computers and take them home. Dont forget about printers and copiers, which staff are unlikely to have at homeyou have to think about workarounds like allowing them to create PDFs and print when they are back at the office, scan documents with their smartphone cameras, or just bypass the need to print. And know that staff who are not used to working remotely (or at least not for 8+ hours per day) could have multiple challengesfrom not having the right chair for the long hours at their desk to not having a noise-free spaceand might need accommodations.

Sustaining communication channels. Setting up a virtual phone tree and arranging to have customer phone calls routed to the right remote team members was no easy task, said Ms. Miller. Not all staff are willing or able to use their personal cell phones for work callsso having computer-based software or a mobile app that allows them to make and receive calls through their work numbers is a must. Teams may need other communications channels to connect with each other and with clients, and email is not always the answer. Ive heard anecdotes about every meeting platformZoom, Webex, GoToMeeting, and Skypecrashing or having issues in recent weeks but have come to understand how fundamental a channel like this is to sustaining connectivity. And this also involves training staff to use these platforms effectively.

Updating policies and procedures. From securing documents to affixing e-signatures instead of physical signatures, many policies must be adjusted quickly and communicated frequently. While I conduct a lot of business virtually, I rarely hire and onboard staff based only on remote communication. But now Ive done interviews and orientations via Skype and Zoom because I cant delay recruiting until I can see a person face-to-face, said Ms. Miller. And, dont forget to review operational policies and procedures for items like the frequency of bank deposits, or where mail can be forwarded, in addition to cost saving measures like adjusting the climate control of your now vacant physical operations center. A review of your employee manual is also necessary to outline expectations for remote staffinclude things like being available for phone calls during specific periods of the day; responding to email just as if the physical office was still open; checking in at least once daily with managers, etc. This is also the time to review your employee manual to modify (or create) definitions and expectations for furloughed stafffrom returning company property (laptops/cell phones) to securing building keys to changing passwords and answering questions on how long health care benefits will last and how a furlough effects paid time off (PTO) and 401(k) benefitsthese all need addressed and reviewed with your attorney and made available to furloughed staff.

Modifying supervision strategies. Managing people from afar and keeping them productive is one of the biggest challenges. Supervisors must ask themselves three questions about each of their direct reports, says Ms. Miller. Is there a need for this role when brick and mortar offices everywhere are closed? Can the persons job effectively be done from home? Is this person suited to work from home? Supervisors must be flexible even while they focus on maintaining high levels of productivity and quality among all staff. For example, staff with young children may have to take longer breaks during the day but can catch up in the evening. With children having classes on Zoom, families might have to share a computer and workspace. Be understanding of the situation but talk to your staff if productivity becomes an issue, advises Ms. Miller.

Allowing for interaction. Between 2010 and 2015, Harvard Business Review surveyed more than 20,000 workers and analyzed 50 companies around the world to figure out what motivates people at work. They found that working from home was less motivating and when people had no choice in where they worked, total motivation dropped 17 points. #WFH is not a choice for many people and the lack of interaction with colleagues can take its toll. One clinical professional I talked to today who has transitioned to a fully remote position with telehealth and telephonic visits said she is more stressed and working longer hours than when she was at the office as her consumers adjust to the new normal and her employer is concerned about reimbursement. As an extrovert, she has to work on socializing with family and friends online to stay motivated. Even sitting in a chair is a strain and she exercises more to make up for the inactivity. So, employers would do well to provide opportunities for informal interaction and face time among team members. Zoom happy hours are apparently the rage all over the world and Ms. Miller is organizing one for OPEN MINDS staff next week.

And finally, I would like to offer my own five-point plan for taking care of yourself. Executives cant work the 12-hour days needed to keep everyone else motivated and on track unless you put your own wellness first. Ive done well by not compromising on seven to eight hours of sleep a night, exercise, discipline with diet, stress management, and an immunity strengthening program.

Id like to hear about your challenges and tips for running a successful, remote operation. Feel free to email me at info@openminds.com.

And join me for two OPEN MINDS briefings that dive into the challenges of delivering virtual services and virtual operations behind-the-scenes. April 14 forDeveloping The Consumer & Staff Training & Guidelines Needed To Expand Your Telehealth Services Quickly and April 23 for Going Virtual Service Reaching Consumers Where They Are At With Telehealth And MoreAn Overview.

Read more from the original source:
No Easy Move! How's That Virtual Operation Working For You? - OPEN MINDS

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