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American Heart Association News (AP)

One or more artificially sweetened drinks a day was associated with higher risk of stroke and dementia, a new study suggests.

The research, published Thursday in the science journal Stroke, examined consumption of beverages sweetened with sugar and artificial sweeteners but did not find that same association with sugary beverages. The results, however, come with a host of caution flags raised by experts. They say the study does not even hint that regular sugary drinks are better for you, or even that artificially sweetened drinks were associated with higher risk of strokes or dementia.

The studys lead author said the observational study shows an association or trend in a group of people and not a direct cause-and-effect link. Its more hypothesis-generating.

The jury is still out, and this just shows people need to be cautious, said Matthew Pase, Ph.D., a fellow in the department of neurology at Boston University School of Medicine and an investigator at the Framingham Heart Study.

Previous studies have looked at artificial sweeteners impact on stroke risk. Pase believes this is the first study to look at its association with risk of dementia and he hopes the work will spur more research into the effects of these sweeteners on the brain.

Researchers analyzed the self-reported diets of two sets of people participating in the Framingham Heart Study, the longest-running heart study in the U.S., funded by the National Heart, Lung, and Blood Institute and run in partnership with Boston University. The study examined beverage intake of 2,888 people over the age of 45 for its stroke analysis and 1,484 people over the age of 60 for the studys dementia analyses.

Over seven years, researchers used food frequency questionnaires up to three different points in time. They then followed up for the next 10 years to determine who developed stroke and dementia.

At the end of the follow-up period, researchers counted 97 strokes, or 3 percent of the participants in the stroke analysis arm of the study. Of those, 82 were ischemic. The study found 81 cases of dementia, or 5 percent of the participants in the dementia arm of the study. Of those, 63 were diagnosed as Alzheimers disease.

The study found that people who reported drinking at least one artificially sweetened drink a day compared with less than one a week were 2.96 times as likely to have an ischemic stroke, caused by blood vessel blockage, and 2.89 times as likely to be diagnosed with dementia due to Alzheimers disease. The results were adjusted for variables such as age, sex, caloric intake, diet quality, physical activity and smoking.

Pase and other researchers say the work points clearly to the need to investigate the possible biological reasons artificial sweeteners might affect the brain and the need for more experimental and clinical trials.

We need to be cautious in the interpretation of these results, said Rachel K. Johnson, Ph.D., past chair of the American Heart Associations Nutrition Committee and professor of nutrition at the University of Vermont. It doesnt prove cause and effect. When you see these kinds of associations, you want to always ask what is the biological plausibility, what is the mechanism that might be causing this?

But, Johnson said, there is a part of the issue that is settled science.

We have a robust body of literature on the adverse effects of sugary drinks. Absolutely the message is not to switch to sugary drinks, she said.

Studies linking added sugars and conditions that lead to cardiovascular disease the No. 1 cause of death in the world have been around for years. Diets high in added sugars have been connected to heart risk factors such as obesity and high blood pressure.

In 2012, the AHA and the American Diabetes Association issued a scientific statement on the use of artificial sweeteners, saying "that when used judiciously, [artificial sweeteners] could facilitate reductions in added sugars intake. The statement called for further research on non-nutritive sweeteners and cardiovascular risk but noted that limiting added sugars is an important strategy for supporting optimal nutrition and healthy weights.

Consumers shouldnt overinterpret the latest studys results, said Christopher Gardner, Ph.D., director of Nutrition Studies at the Stanford Prevention Research Center and a professor of medicine at Stanford University. Gardner was lead author on the 2012 statement.

Its a tricky thing, said Gardner, who leads research into how people can optimize their diets. Nobody ever said diet sodas were a health food.

For many people, such as people with diabetes or obesity, he said, diet sodas can be part of the gradual switch from sugary drinks.

So, the bottom line is, Have more water and have less diet soda, he said. And dont switch to real soda.

Pase, who studies how people can change behavior or diet to prevent dementia, said people need to be skeptical when deciding whether to select something with artificial sweeteners or real sugar.

Just because a beverage is advertised as being healthy because it doesnt have any sugar doesnt mean that it is healthy, Pase said. Artificial sweeteners may have effects in the body that we havent begun to explore.

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A diet soda a day might affect dementia risk, study suggests - The Columbus Dispatch

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Rates of obesity have been on the rise in the United States for all ages and genders, but there are a few groups of people that are affected more than others. Among adult men and women, the African American and Latino populations have substantially higher rates of obesity. Across the nation, approximately 38 percent of adults are obese, but the rate rises to 48 percent among African Americans and to 42 percent among Latinos.

Genetic predisposition, cultural differences and changes in diet, socioeconomics, and access to health care all impact the obesity rate, which is why its important to know which lifestyle changes can help you stay healthy. Start by making small, healthy changes to your diet every day, such as picking fresh foods such as fruits and vegetables and incorporating whole grain choices instead of white bread. Sleep can affect your emotional and physical health, and you should try to fit in at least six to eight hours of sleep a night. Exercise is also an important part of a healthy lifestyle, and you should aim for 30 minutes of activity, five times a week.

Obesity can lead to co-morbid conditions such as diabetes, cardiovascular disease, obstructive sleep apnea and many others. Making sure you eat proper portions and include the right variety of foods in your diet can be difficult, and often, the guidance of a dietitian can get people on the right track. Cone Health has an exceptional network of primary care providers and registered dietitians dedicated to helping patients develop and maintain healthy, balanced diets that work for them and fit into their lifestyles.

Spokesperson Background:

Janece Moore is a family nurse practitioner at Triad Internal Medicine Associates and a member of Cone Health Medical Group. She earned a bachelors degree in nursing from Winston-Salem State University in 2001. Janece also earned her masters degree in nursing with a concentration in Family Nurse Practitioner from Winston-Salem State University in 2012. She holds an American Nurses Credentialing Center certification and is a member of the local chapter, Greensboro Nurse Practitioner Association.

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Minority Health: Obesity - myfox8.com

One Green Planet

Bill Nye the Science Guy Thinks Plant-Based Diets Are the Future! One Green Planet Even after we graduated, Bill's work in the science community continued through his work on various projects (such as assisting in the development of a sundial that was sent into space with the Mars-destined Curiosity rover) and publishing a book on ... Here's what Bill Nye thinks about Elon Musk (he gave Musk a ride to the airport once)MarketWatch all 33 news articles »

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Bill Nye the Science Guy Thinks Plant-Based Diets Are the Future! - One Green Planet

Cancer cells have an unnatural appetite for certain amino acidsnonessential amino acids that healthy cells produce themselves, usually in amounts sufficient for ordinary metabolism. If cancer cells are denied these amino acids, they are weakened. They grow and proliferate more slowly. It is possible, moreover, that they could be more vulnerable to conventional cancer treatments, such as chemotherapy and radiotherapy.

The potential for diet therapies against cancer is being explored by a team of Cancer Research UK scientists. Working with endogenous tumor mouse models, these scientists found that removing the amino acids serine and glycine from the diet slowed the development of lymphoma and intestinal cancer.

Another finding from the study is especially encouraging. Serine and glycine deprivation appears to leave tumors more susceptible to chemicals in cells called reactive oxygen species, the very chemicals that become more abundant in cells when chemotherapy and radiotherapy are administered.

Additional details appeared April 19 in the journal Nature, in an article entitled Modulating the Therapeutic Response of Tumours to Dietary Serine and Glycine Starvation. The article noted that previous studies showed that restricting dietary serine and glycine can reduce tumor growth in xenograft and allograft models. By working with genetically engineered mouse models of intestinal cancer (driven by Apc inactivation) or lymphoma (driven by Myc activation), the Cancer Research UK scientists hoped to extend diet therapy research to more clinically relevant autochthonous tumors.

Transferring mice from normal chow diet to experimental diets 6080 days after birth showed that [a serine- and glycine-free] diet significantly extended survival in these models carrying pre-malignant lesions, wrote the articles authors. The increased survival following dietary restriction of serine and glycine in these models was further improved by antagonizing the anti-oxidant response.

The article also observed that serine and glycine deprivation may not be effective in all cancers.

Disruption of mitochondrial oxidative phosphorylation (using biguanides) led to a complex response that could improve or impede the anti-tumour effect of serine and glycine starvation, the article noted. Notably, Kras-driven mouse models of pancreatic and intestinal cancers were less responsive to depletion of serine and glycine, reflecting an ability of activated Kras to increase the expression of enzymes that are part of the serine synthesis pathway and thus promote de novo serine synthesis.

Essentially, the diet was less effective in tumors with an activated Kras gene, such as most pancreatic cancer, because the faulty gene boosted the ability of the cancer cells to make their own serine and glycine. Being aware of such effects could help clinicians select which tumors could be best targeted by diet therapy.

"Our findings suggest that restricting specific amino acids through a controlled diet plan could be an additional part of treatment for some cancer patients in future, helping to make other treatments more effective, said Oliver Maddocks, Ph.D., the lead author of the Nature paper and a Cancer Research UK scientist at the University of Glasgow.

A Cancer Research UK spokesperson added that clinical trials could show whether a specialized diet that lacks serine and glycine would be safe and help slow tumor growth in people. Additional research could also work out which patients would be most likely to benefit, depending on the characteristics of their cancer.

"This kind of restricted diet would be a short-term measure and must be carefully controlled and monitored by doctors for safety, cautioned Prof. Karen Vousden, Cancer Research UK's chief scientist and study co-author. Our diet is complex, and proteinthe main source of all amino acidsis vital for our health and well-being. This means that patients cannot safely cut out these specific amino acids simply by following some form of home-made diet."

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Diet Therapy Could Slow Cancer by Cutting Certain Amino Acids - Genetic Engineering & Biotechnology News (press release)

April 20, 2017 by Tim Lang, The Conversation Obesity is becoming a bigger global problem than malnutrition. Credit: KJBevan via Shutterstock

Consumers are in an unprecedented dilemma over food. On the one hand, they have never had it so good. Supermarkets have spread worldwide and are awash with food. On the other hand the rate that over-consumption of food is growing globally is unsustainable and its effect on the environment are already being felt.

For the consumer, it's a rosy picture food expenditure as a percentage of total domestic spending has fallen since World War II and farm output has increased sufficiently to be able to feed growing populations, if only problems of distribution were sorted out.

This new food system is generally seen as a triumph of modernity and efficiency. It liberated consumer tastes true, this was mostly first experienced by the urban mass market and in the West, but thanks to the internet and better communications, the luxury (and inclination) for people to eat what they want, and when they want it, is now present even in deepest rural areas and is spreading worldwide. It is no wonder that, almost everywhere, politicians are content to leave food matters to the mighty food industries confident they will drive progress, lower costs and keep consumers happy. This has been the consumerist food deal of the past half century.

It has been a great story, too, but is now leading consumers into a dark place. Consumers are literally being kept in the dark about much that modern science now knows about the food system and its impacts on our world. The edifice of the food economy is built on sand which is being eroded beneath our feet.

The problem with food

Food is either the major or one of the major drivers of climate change, water stress, land use, biodiversity loss, soil erosion, deforestation, the depletion of fish stocks. And that's just where the food comes from. Turning away from the land and sea towards consumption, the diets people eat today are now the single biggest factor in premature death worldwide, and a key indicator of cultural change and social inequalities.

Patterns of eating developed over centuries in tune with local climates are being turned upside down almost overnight by massive marketing and advertising which aims to get the consumer when young. The rise and spread of obesity now dwarfs malnutrition. The drive for cheap meats nirvana for people for whom meat was expensive and a treat has legitimised routine and profligate use of antibiotics in farm factories, to the point where the effectiveness of antibiotics is now threatened. This despite warnings it would happen, not least from Sir Alexander Fleming in his 1945 Nobel Prize acceptance speech for discovery of penicillin.

For all the razzmatazz of food modernity, food is still low-wage work, and is the biggest employer on the planet. The UN estimates at least 1.3 bn people work the land, a third of them for no wages, in self-sufficiency. And across the food system of the rich world, food is a low-wage employer. In the UK, for instance, food retail, food service, farm work and food manufacturing, all pay below the national average.

The squeeze on profit margins is tight, particularly on farming. Government figures show British farmers add 8.5 billion of Gross Value Added (GVA) to the UK food chain, while the GVA for manufacturers is 26.9 billion, retailers 30.2 billion and caterers 29.1 billion. Consumers' money is taken off the land, yet a fantasy is peddled that food comes from farmers.

Unhealthy diet

Among scientists, there is a remarkable consensus that the current policy direction cannot continue. These contradictions are unbearable literally so, because if the world continues the trend to eat like the West, the burdens on ecosystems, healthcare systems and finance will be unsupportable. That, at least, is the uncomfortable conclusion one must draw, when one looks at the evidence.

But since when has the politics of consumption been about evidence? The few studies conducted into consumers' response to this big picture about unsustainable diets show that consumers become a little indignant when they find out. A careful study by Which? found consumers asking: why weren't we told about this? They want to know more. Rightly so, but how, and from whom?

Hard-pressed teachers turn to commerce for fact sheets. Parents are too often in the dark, if truth be told. Nor could any food label convey the depth and scale of what consumers really need to know. Giant food companies have replaced schools and parents as sources of public "education". They are the Nanny Corporations, replacing the fictitious Nanny State. They filter what people are to know. Coca-Cola's annual marketing budget is US$4billion (3.18 billion), twice the entire World Health Organisation annual budget in 2014-15, and much more than its budget for non-communicable diseases ($0.32 billion) or for promoting health through the life-course ($0.39 billion).

How can this by unlocked? Consumers buying food too often without knowing the consequences. Politicians distancing themselves from this unfolding disaster. Workers and companies vying with each other to produce more for less. This is crazy ecological economics self-defeating food culture. It piles up burdens on public health.

It's obvious really a new politics of food has to unfold in which academics treat consumers with dignity and tell them the truth. Politics follows the public, not the other way round. So it's the public which must be helped. The neoliberal rhetoric is of consumer sovereignty, yet everywhere they are kept in the dark.

Explore further: Overeating and 'throwaway mentality' reduce global food security and damage the environment

This article was originally published on The Conversation. Read the original article.

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Why consumers need help to shift to sustainable diets - Phys.Org

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Cutting out certain amino acids - the building blocks of animal proteins - extended the lives of mice by starving tumours.

Removing two in particular - known as serine and glycine - from the lab rodents' diets slowed the development of lymphoma and intestinal cancer.

Glasgow University researchers also found the special diet made some cancer cells more susceptible to reactive oxygen species.

Chemotherapy and radiotherapy boost levels of these chemicals in the cells - so a specially formulated vegan diet could make conventional cancer treatments more effective.

The next stage would be to set up clinical trials with patients to assess the feasibility and safety of such a treatment.

Dr Oliver Maddocks said: Our findings suggest restricting specific amino acids through a controlled diet plan could be an additional part of treatment for some cancer patients in future, helping to make other treatments more effective.

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9 Superfoods to help you live longer

This means that patients cannot safely cut out these specific amino acids simply by following some form of home-made diet

Karen Vousden

Amino acids are the building blocks that cells need to make proteins.

While healthy cells are able to make sufficient serine and glycine, cancer cells are much more dependent on getting these vital amino acids from the diet.

Co-author Professor Karen Vousden, Cancer Research UK's chief scientist, said: This kind of restricted diet would be a short term measure and must be carefully controlled and monitored by doctors for safety.

Our diet is complex and protein - the main source of all amino acids - is vital for our health and well-being.

This means that patients cannot safely cut out these specific amino acids simply by following some form of home-made diet.

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The study published in Nature also found the diet was less effective in tumours fuelled by a faulty gene known as Kras, such as most pancreatic cancer.

This is because it boosted the ability of the cancer cells to make their own serine and glycine.

This could help to select which tumours could be best targeted by diet therapy.

Dr Emma Smith, science communication manager at Cancer Research UK, said: This is a really interesting look at how cutting off the supply of nutrients essential to cancer cell growth and division could help restrain tumours.

The next steps are clinical trials in people to see if giving a specialised diet that lacks these amino acids is safe and helps slow tumour growth as seen in mice.

We'd also need to work out which patients are most likely to benefit, depending on the characteristics of their cancer.

Three years ago a study found eating too much protein could be as dangerous as smoking for middle-aged people.

Research which tracked thousands of adults for nearly 20 years found those who ate a diet rich in animal protein were four times more likely to die of cancer than someone with a low protein diet.

The risk is nearly as high as the danger of developing cancer by smoking 20 cigarettes each day.

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Cancer patients should live THIS diet to 'help them survive longer' - Express.co.uk

When we think about what we are going to eat for a meal, we may not take into consideration the way the diet affects our brain, good or bad. However, its something we should be aware of.

There are a variety of things that contribute to overall good health, including brain health, says Jill Kilhefner, registered dietitian at Porter Regional Hospital in Valparaiso. Its important to emphasize that its not just one thing you can do.

Kilhefner notes that regular mental activity and social activity go hand in hand with food choice for optimum health. Theres a lot of research on Alzheimers and brain-related disease that (suggests) nutrition and a good diet can prolong brain function and keep it functioning at a high level, she says.

Kilhefner says that its important to incorporate foods into your diet that are high in antioxidants and phytochemicals, especially B vitamins and protein with omega-3s, such as salmon. This translates into a diet heavy on leafy greens, fruits, nuts and healthy fats, with little dairy and red meat.

Falling into the what-not-to-eat category would be butter and stick margarine, cheese, fried or fast foods, pastries and sweets, and red meatsespecially heavily marbled fatty red meats, says Kilhefner. If you cant eliminate them entirely, it is recommended that they be limited.

Kim Kramer, registered dietitian and certified diabetes educator with Ingalls Health System, notes that it takes 100 to 120 grams of carbohydrates a day for minimal brain function, but its important to choose complex carbs, such as whole grains, beans and fruits, and to spread them out throughout the day. Foods that are high in folic acid are also important to include, and Kramer says that fortified cereals, spinach, orange juice, broccoli, beans and eggs are good sources.

Vitamin E is also key for good brain health and can be found in almonds, blueberries, avocados, plant oils, pine nuts and pumpkins, Kramer says.

At the top of Kramers list of suggested brain foods are broccoli, salmon and pumpkin (which is low in calories, but rich in vitamins A, C and E as well as high in fiber and antioxidants).

In order to get all these nutrients, youve got to plan and make an effort to include plant foods. You cant get all those nutrients in one meal, Kilhefner says. Its recommended to work them into three larger meals or five smaller meals.

Kramer suggests making a pumpkin puree to add to oatmeal or pancakes, or to use in a cake in place of oil or eggs.

Kilhefner recommends two diets you can look to for recipe inspiration: The DASH (Dietary Approaches to Stop Hypertension) diet follows a heart-healthy eating style full of brain-boosting foods, and the Mediterranean diet emphasizes fish, vegetables, beans, whole grains and olive oils, all foods that promote good brain health.

Kramer adds that the Japanese diet, which is low in saturated fats and meats, but high in whole grain, fruits, vegetables and legumes, decreases the risk of depression by 25 to 35 percent compared to a Western diet.

Originally posted here:
These super foods will feed your brain - nwitimes.com

Kim Kardashian West is ready for theMetropolitan Museum of Arts annual Met Gala all thanks to the flu.

The 36-year-old reality star took to Twitter on Tuesday,jokingthat she recently lost a few pounds as a result of the virus.

The flu can be an amazing diet, Kardashian West wrote. So happy it came in time for the Met lol #6lbsdown.

The tweet left some social media users scratching their heads, with one writing, THIS IS NOT A THING.

Another Twitter user wrote: Girl I love you and all but what.

Kardashian West doesnt always rely on such peculiar diets, though. The mother of two revealed to PEOPLE in October that she had lost nearly 70 pounds after welcoming herson Saint almost a year earlier.

I think dieting is so important to weight loss, whereas, I didnt really ever think that before, she said then. I thought, Oh, I can work out, I can just eat whatever I want. But you have to work out all the time.

RELATED VIDEO:Kim Kardashian West Talks Eating Ice Cream & Naked Photo Shoots At The Fashion Los Angeles Awards

The star worked hard to reach her weight goal, 120, and hasnt been shy about showing off her body.

Kardashian West recently posed topless alongside her 19-year-old sister Kylie Jennerin a video for the teens latestKylie Cosmetics announcement.

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Kim Kardashian Catches Flack After Joking She Lost 6 Lbs. from 'Amazing Diet' the Flu - PEOPLE.com

A LOWFODMAP diet is a diet with a difference it wont help you lose weight.

But it can help prevent symptoms such as bloating, wind and abdominal pain.

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Intrigued?Heres what you need to know

The low FODMAP diet was developed by a team at Monash University in Melbourne, Australia and has now been successfully adapted inthe UK by researchers at Kings College London and implemented at Guys and St Thomas NHS Trust in London.

FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols Catchy, right?

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Put simply, these are sugars and carbohydrates that are poorly absorbed by the small intestine and digestive system leaving them able to feed intestinal bacteria.

A such, high FODMAP foods can fuel symptoms such as pain, bloating, and flatulence in people with irritable bowel syndrome (IBS).

The low FODMAP diet seeks to avoid these foods a list which includes garlic, onions, cakes and cheese.

The low FODMAP diet differs from many other diets in the way that weight loss is not its goal and it is unlikely that following a low FODMAP plan will help you shed the pounds.

Instead, the diet prevents symptoms such as bloating, wind and abdominal pain all associated with IBS.

High FODMAP foods increase in the amount of water in the small intestine which may contribute to loose stools and also feed bacteria in the gut which can result in gas.

By choosing low FODMAP foods, which include spinach, chicken, bananas and blueberries, you can avoid these symptoms.

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Some high FODMAP foods to avoid include:

Oligiosaccharides

Avoid these: Onions, wheat, leeks, nectarines, barley, rye, lentils, pistachios, kidney beans, broccoli

Eat Instead: Quinoa, corn, potato, buckwheat, pumpkin, cucumbers, tomato, courgettes and gluten-free items

Disaccharide (Lactose)

Avoid these: Milk, cottage cheese, ice cream, yogurt

Eat Instead: Feta, cheddar cheese, lactose-free products, soy or almond milk alternatives

Monosaccharide (Fructose)

Avoid these: Apples, mangos, honey, pineapples and pears

Eat Instead: Banana, blueberries, raspberry, strawberries

Polyols

Avoid these: Mushrooms, cauliflower, prunes, blackberries and sugar alcohols (xylitol, sorbitol)

Eat Instead: Almonds, pine nuts, Brazil nuts and stevia

Garlic and onions should be avoided entirely.

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The low FODMAP diet is still a relatively new concept in the UK but gradually more and more GPs and gastroenterologists are referring patients for advice from a registered dietitian with experience of the low FODMAP diet.

While the diet is safe, it is also quite a complex approach to food so it is important that you receive good quality advice if youre serious about following it.

The low FODMAP diet is effective for treating digestive issues and is successful at alleviating gut symptoms for around 70 per cent of people with IBS who try it.

Beth Trueman, 22, was first struck by extreme bloating as a university student two years ago.

She has since learnt how to cope with her chronic illness since discovering a low Fodmap diet, which helps to keep her symptoms at bay.

Dr Ayesha Akbar, aconsultant gastroenterologist also recommended the diet for those hoping to overcome bloating.

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What is the low FODMAP diet, how does it work, is it safe and are there any success stories? - The Sun

Health and productivity are essential to an entrepreneur's potential for growth. Without these good habits, your business will suffer and so will you.

There's a plethora of content on the internet to wade through about how to achieve well-being at work, but if you focus on just a few key things, you can reap big results.

Here are four habits to let go of in the quest to improve your health and productivity:

1. Consuming too much information

We live in the golden age of information. Anything you want to know, find or learn can happen through the magic of a 15-second Google search.

I can learn the basic step pattern for salsa dancing, but I can also become overwhelmed with the countless salsa videos at my disposal.

The big glaring problem with this wealth of information is that the abundance of it starts to overwhelm me. What's right and wrong? Which diet to choose? Which ad campaign to run? Which email service to use? Which sales strategy to implement? Which workout regimen to follow? How to lose weight the fastest? And on and on.

It's great to have this information, but the excess of information becomes counterproductive because it leads to analysis from paralysis. Information overload is in full effect, and the more information and decisions presented to you, the more likely nothing gets chosen and started.

Find just enough information, pick a plan and leave everything else out. Otherwise, you'll jump from program to program with your fitness and try the next shiny object each week in business.

All diets can potentially work. All business strategies and tactics can work. The key is to stick with the plan, follow it and give the process time to work out. Your most important step is to find a plan that acknowledges and meshes with your personality and skills, and then get started.

2. Trying to do everything yourself

You can't succeed in this world alone. This leads to burnout, which affects your health and business.

Seek help when you need it. It's better for your business to let someone take over jobs and tasks that don't fit your strengths. This frees up more time to focus on your strengths, which leads to better productivity overall and an improved bottom line.

It's better to let someone take over your fitness and nutrition than to continually guess and jump from program to program but still not get anywhere meaningful with your progress in the long run.

Marvin Gaye had a team of songwriters and producers to bring out the best of him for the Let's Get It On album. Steve Jobs had a talented team at Apple. Even the Avengers couldn't save the world until they came together as a unit.

Don't waste time trying to do and be everything.

3. Trying to be a perfectionist

Labeling yourself as a perfectionist and not taking action until it's right is nothing more than procrastination and fear talking.

In business, if you wait for the perfect moment, you're too late the competition has the leg up on you. In fitness, if you wait for the perfect moment, those desired pounds lost and dream body are still waiting to happen. Building a million-dollar business and body requires more than just planning, it requires action (imperfection action is better than no action).

Don't miss the big picture when you're trying to improve your health and productivity. The main point is to get started. Perfectionists waste time over-analyzing all the small details that don't play a pivotal role in the outcome. The perfect moment to start is now.

4. Not creating systems

Life is chaotic and can quickly become overwhelming, which is why creating systems is critical to succeeding in business and fitness.

Systems help you not rely on willpower (a fleeting asset). With systems, you can automate the everyday mundane tasks so you can focus on your tougher tasks of the day, rather than waste unnecessary energy.

Struggle with what to eat? Use a catering service for lunch because that's your busiest work time and the most tempting time to fall off your healthy regimen.

When you create this system for your nutrition, you're freeing up your brain power for big decisions in your business. Plan your morning, afternoon and evening work slots while setting assigned times designated for email and administrative tasks.

Julian Hayes II is a health and fitness coach.

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These 4 things are holding you back - Chicago Tribune

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