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The expert explains how bodies are quite happy to be in ketosis. It is perfectly safe but it is recommended to be medically supervised while following the diet.

She says: Ketones make you feel less hungry, for reasons that are not entirely understood, so when you get into ketosis, most people feel well and do not have the same cravings for food. You can follow a keto diet plan by eating normal foods which are high in fat like red meat, cheese, cream and butter.

Poor nutrition

However there are serious downsides to the keto diet. Dr Lee says: Nutritionists do not regard the keto diet as a healthy dietOn the keto diet, you only eat small quantities of fruit and vegetables. This is not good for your health because these foods are a major source of antioxidants

Antioxidants are specialist molecules which have a very important role in your body to counteract oxidative stress this is the mechanism in our bodies which underlies the development of many serious diseases such as diabetes, dementia, heart disease, and cancer. We should all be eating more antioxidants not less.

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On the keto diet, you eat large quantities of fat, such as fats found in red meat and full-fat dairy products. However, these are saturated fats and trans fats, which have been shown to increase your risk of atherosclerosis - the main cause heart disease and strokes.

For many years, nutritionists have recommended eating less saturated fats and more unsaturated fats which are plant-based fats, such as olive oil. Many high-fat meat products are ready-made, processed foods which contain high levels of salt and additives, also bad news for health.

Few carbs

Deborah explains: Around 50 percent of our diet is typically made up of carbs, but on the keto diet, only 10 percent of your diet are carbs. You may well find it difficult to stick to such a low-carb intake.

A diet containing 10 percent carbohydrates, equates to only 20g carbs per day. This is a tiny amount, for example, there are 20 g carbs in just half a hamburger bun or one small potato! And thats it folks - for a whole 24 hours! Cutting carbs is often associated with unpleasant side effects read on and find out about keto-flu.

Keep hydrated

Deborah says: When you limit carbs, you tend to lose water, which increases your risk of dehydration. It can be laborious having to continually drink large amounts of water.

For example, on Lighter Life, you are recommended to drink at least 4L per day if you add some black tea and black coffee on top this means numerous trips to the bathroom sometimes difficult if you are at work, or travelling.

Keto-flu

The expert says: In the first few days or weeks on the diet, you may experience side effects as your body settles into ketosis. This is known as keto-hunger or keto-flu, and its pretty unpleasantSuggestions to help you get through the keto flu stage include increasing your fluid intake, increasing your salt intake, and adding in multivitamins.

Yo-yo dieting

Deborah explains: Only around 20% of people who successfully lose weight, keep it off long term. This means after a time, the weight creeps back on, and they need to try and lose weight again so-called 'yo-yo' dieting.Although some attempts at weight loss are better than none, the ultimate goal is to re-educate the mind and the body to a lifetime healthy eating pattern so you can lose weight, and then maintain a healthy weight.

The keto diet has been criticised for encouraging yo-yo dieting. Although some experts believe weight cycling may be bad for health, a recent review of the medical evidence suggests this is probably not the case. Yo-yo dieting is unlikely to be higher risk than the risk of continuing to be obese.Other downsides including low fibre, no alcohol, complicated, hair falling out and following the diet can be very expensive.

Dr Lee continues: When you decide to stop the keto diet, its not easy. You may feel incredible cravings to stuff yourself with carbs! Reintroducing carbohydrates should be done slowly.

There is also a tendency to rush and go straight back to how you were eating before the diet and put weight back on very quickly.You need to take advice, plan how to do this, and decide carefully what you are going to eat in the future.

Maintaining weight loss is difficult for everyone but only 20 percent of people who lose 10 percent of their body weight, keep the weight off for a further 12 months.

Deborah concludes: Lets face it, do you really want a diet rated so poorly by nutritionists, which is hard to follow, wrecks your social life, means filling up on fatty foods, and in truth, is no better than any other weight losing diet at helping you lose weight and keep it off?

The keto diet is not a diet for the faint-hearted. Losing weight on any diet means self-control and commitment, but to stick to the keto diet requires self-control and commitment in Herculean proportions!

There really is no quick fix about weight loss. We all live life in the fast lane and when we want it, we want it now. Many people think ketosis will be an answer to their prayers, but as we have seen, the keto diet is more of a sadistic ritual!

In fact - the best way to lose weight is just to do what my mother always told me and its simple. Do regular physical exercise, and follow a healthy, balanced diet.

Read more:
Weight loss: Why keto diets arent safe or healthy according to an expert - Express

Popcorn can be a healthy, weight-loss-friendly snack (so long as it isn't saturated in butter).

Image Credit: agrobacter/iStock/GettyImages

Avoiding bananas, beans and bread because of the keto diet or any other weight-loss fad you're following? If you're limiting carbs in this way, you might be taking the wrong dietary approach.

The trouble with "cutting carbs" to lose weight is that we're lumping all sources of carbohydrates into one group.

Beans and gummy bears are both carbs but are far from the same when it comes to their nutritional value. Same goes for a candy bar and a banana: Both are a source of carbohydrates but they offer up very different macro and micronutrients.

As it is, whole grains and fruit account for less than 10 percent of our diet, per a September 2019 paper published in the Journal of the American Medical Association (JAMA).

The question is, what's happening in the other 90 percent of our diet? A big chunk about 42 percent of the portion of our diet that's not devoted to whole grains and fruits is made up of low-quality carbs, such as sugary cereal and white bread. These are the sources of carbohydrates that we need to limit in our diets when it comes to our weight and overall health, not fruit and whole grains.

Here, good-for-you carbs that'll fill you up and deliver nutrients, along with carbs to avoid.

6 Carbs to Add When You're Trying to Lose Weight

Potatoes of all hues even white ones are a nutrient-dense source of good-for-you carbs.

Image Credit: paulrichstudio/iStock/GettyImages

This goes for all potatoes red skinned, purple, sweet and the regular ol' white potato. Yes, that one too.

When it comes to healthy potato options, sweet potatoes often overshadow white spuds because of their rich orange color, which is an indication of their beta-carotene content. White potatoes are well, white, which we often associate with meaning a lack of nutrients, in addition to our antiquated "must avoid all white carbs" line of thinking.

But all potatoes are a source of good-for-you carbohydrates.

For starters, they're nutrient-dense. A medium potato (with skin) has just 118 calories and one gram of sugar while providing 3 grams of protein, 27 grams of carbohydrates, 2.5 grams of fiber, 20 percent of the daily value (DV) of vitamin C, 24 percent DV of vitamin B6 and 11 percent DV of folate, according to the United States Department of Agriculture (USDA).

When it comes to weight loss, potatoes are unique from many other foods in that they contain resistant starch, per a February 2020 narrative review published in the Journal of the Academy of Nutrition and Dietetics. This specific type of fiber may decrease the number of calories we process and increase satiety, along with other health benefits. One trick is cooking and then cooling a potato, like with a potato salad. This increases the amount of resistant starch.

Oatmeal is one of the first things to go when you start following a low-carb/keto diet and this isn't just unnecessary, it can be counterproductive if you're trying to lose weight.

Like potatoes, oats also contain a unique compound called beta-glucan. A growing body of research indicates that beta-glucan suppresses our appetite and increases our satiety, as reported in a paper published in Appetite in August 2018. Researchers of the study compared the effects of breakfast with beta-glucan versus one without. The group filling up on beta-glucan in the a.m. felt fuller afterwards, compared to the other non-beta-glucan group.

This one always seems to surprise. Yes, popcorn is a healthy source of carbs it's even a whole grain.

But choose wisely. A serving (about 3 cups) of air-popped popcorn has just 92 calories and 1 gram of fat while providing 19 grams of carbs and 4 grams of fiber, per the USDA. But that same size serving of movie theater popcorn has 276 calories, 25 grams of fat, 15 grams of saturated fat, 13 grams of carb and 2 grams of fiber, according to the USDA. Keep in mind, a small order of movie popcorn has 735 calories (!).

This makes (air-popped) popcorn a healthy and weight-loss-friendly snack. Women consume about 420 calories of snacks per day and men consume about 585 calories, according to the USDA. When snacking accounts for nearly 30 percent of your total intake, it pays to make it count by noshing on healthier options.

Bread has been demonized by low-carb enthusiasts but it's important to keep in mind that all bread is not created equal there's bread that is whole-grain and then there's refined. Whole grain means the entire grain is intact, ensuring you're getting all of the fiber and nutrients. A refined grain has been stripped of at least one of its three parts, usually the bran and germ, which removes some of the fiber, vitamins, minerals and healthy fats.

When you lump all grains together while cutting out carbs, you're doing yourself a disservice, especially when it comes to weight loss. Whole grains, which definitely include whole-grain bread, may give a modest boost to your metabolism, per a March 2017 study published in the American Journal of Clinical Nutrition.

These delicious berries are packed with fiber, an important nutrient for weight loss.

Image Credit: Michelle Arnold / EyeEm/EyeEm/GettyImages

Raspberries are loaded with fiber, which is a key nutrient when it comes to losing weight. In fact, they're one of the fruits highest in fiber with 8 grams per cup, according to the USDA. The only fruits with more are guava, avocado and passion fruit. Just think, eating one cup of raspberries provides about one-third of your entire fiber intake for the day (for women). Men need 38 grams per day.

So often when we're trying to lose weight we focus on cutting out calories or cutting out carbs but an October 2019 study published in the Journal of Nutrition found this is likely the wrong approach.

Researchers put subjects on a number of calorie-restricted diets varying in macronutrients i.e., low-fat, high protein, low-carb, high-carb, etc. After six months, they concluded that fiber intake, regardless of the macronutrient and calorie intake, was the biggest factor when it came to promoting weight loss and adhering to a calorie-restricted diet.

We need to be eating more legumes, plain and simple.

The 2015-2020 Dietary Guidelines for Americans compared the recommended intake to what we're currently consuming as a nation and the gap is wide. We only need to consume about 1 to 2 cups per week (depending on your calorie intake), which is nominal, although most dietitians would likely argue that you could benefit from more.

When it comes to losing weight, it behooves you to add legumes to your plate. Legume eaters (those who consume a three-fourths cup per day) lost more weight than those who didn't eat legumes, regardless of whether the diets were geared towards weight loss, per a March 2016 analysis published in the American Journal of Clinical Nutrition that reviewed the data from about 20 studies.

3 Carbs to Limit if You're Trying to Lose Weight

Bread on its own doesn't cause weight gain. It's eating an excess of calories that leads to gaining pounds. But certain foods fill you up and satisfy you more effectively than others. Refined grains, like white bread, are not one of these foods.

While clinical trials have been inconclusive in determining the benefits of refined and whole grains when it comes to weight loss, studies that look at diets longer term, like five years, have found a correlation between greater whole grain consumption and a reduced BMI, as outlined in as outlined in a June 2019 study published in Nutrients.

2. Sugary Breakfast Cereals

A bowl of granola or other boxed breakfast cereals can easily be a sugar bomb.

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Sugary breakfast cereals aren't doing you any favors. Sure, saving the colorful sweet marshmallows to slurp up with your milk is tasty and all, but you'll likely feel hungry soon after.

We have a sugar problem in the U.S. We currently eat two to three times as much as we should, which could be trouble for our waistlines, per Johns Hopkins Medicine. And while foods like doughnuts, chocolate and soda are obvious sources of added sugars, there are others, like breakfast cereals that may go undetected. Look for cereals with less than 10 grams of sugar per serving.

No one food will make you gain weight. It's your diet as a whole that matters most. But if semolina (refined) pasta is part of your regular diet, leveling up by switching to a more nutrient-rich version will help you in the long run. Since this pasta is made from refined grains, it's processed more quickly by your body, which raises blood sugars more quickly and leaves you feeling hungry sooner.

Fortunately, while our options in the pasta aisle used to be limited, these days, we can choose from noodles made out of red lentils, chickpeas, black beans and even konjac (a starchy plant).

These whole grains and legumes are higher in fiber, which slows digestion and leaves you feeling fuller longer, and legume-based pasta specifically has more protein, the most satiating macronutrient, per a July 2016 paper published in Annual Reviews.

Read more:
Trying to Lose Weight? Here Are 6 Carbs to Enjoy and 3 to Avoid - LIVESTRONG.COM

Herbal detoxes are one of the most controversial health remedies.

Many natural health advocates claim that they rid the body of toxins and promote weight loss. Meanwhile, medical experts are skeptical of their purported benefits and point to the potential harm they may cause.

This article tells you all you need to know about herbal detoxes, whether they work, and any potential risks.

Herbal detoxes are usually beverages or teas containing various herbs. Despite a lack of evidence, theyre used to promote weight loss and eliminate toxins from the body.

While the durations of these detoxes vary, most are used short term, usually 314 days. Still, some detox drinks are recommended as daily support for your body on an ongoing basis.

Most herbal detox products contain natural ingredients that promise to promote weight loss and liver health, improve blood sugar levels, and remove toxins from the body.

The most popular ingredients include valerian root, licorice, cilantro, coriander, chlorella, milk thistle, dandelion root, skullcap root, rhubarb root, ginger, juniper berry, and burdock root.

While some limited animal research has suggested that these ingredients have chelating properties, meaning theyre able to bind to metals, theres no evidence these ingredients detox your body (1).

Herbal detoxes have many health claims, such as ridding your body of toxins, promoting weight loss, and aiding blood sugar management. Usually, detoxes last 314 days, but theyre sometimes used on an ongoing basis.

Although herbal detoxes are a popular health trend, most of their claims are overblown and have little scientific backing.

Most detox product labels feature long lists of natural ingredients. Yet, they fail to mention which toxins will be removed from the body or provide any proof of their effectiveness.

Your body is already equipped with a natural detoxification system. Your liver, kidneys, intestines, and skin work nonstop to remove waste from your body via feces, urine, and to a minor extent, sweat (2, 3, 4, 5).

To date, no clinical studies have shown healthy individuals have a buildup of toxins in the body, nor that herbal detoxes increase your bodys ability to perform its regular duties.

Although people claim to feel better after a detox, its likely due to other healthy lifestyle behaviors, such as limiting processed food and focusing on more nutrient-dense, whole foods.

Though you may experience some weight loss, you will likely regain the weight once you stop the detox. This is because most herbal detoxes contain diuretic ingredients that cause your body to expel water through urine and feces, leading to a rapid drop in water weight (6, 7).

This type of weight cycling can lead to disordered eating thoughts and behaviors, as you may feel discouraged when you regain weight once the detox is over (7).

However, the prolonged use of herbal detoxes may lead to muscle and fat loss. Due to an increase in bowel movements, your body expels nutrients faster than its absorbing them. This is very unsafe and should be avoided (7).

Rather than relying on a detox to lose weight, opt for healthy lifestyle behaviors, such as following a balanced diet, exercising regularly, managing your stress levels, and getting enough sleep each night (8, 9).

Many herbal detox products boast a variety of claims, such as that they regulate blood sugar levels, decrease bloating and acne, and increase energy levels.

However, no research supports these claims. If you have diabetes or another medical condition, its important to speak to your healthcare provider first.

Theres no evidence that herbal detoxes rid your body of toxins or promote weight loss. Your body already has a natural detoxification system to remove waste through your urine, feces, and sweat.

Before you try an herbal detox, its important to know their potential risks.

Most herbal detoxes are not regulated and may contain ingredients that are either not listed on the package or present in significantly higher quantities than indicated. This can lead to you to overdose on certain ingredients, which may result in serious side effects or even death (10).

The United States Department of Agriculture (USDA) has taken action on many herbal detox products for their false claims, content of harmful ingredients, and improper labeling (10).

Though many products claim to be natural, this does not mean theyre safe or should be taken in large amounts.

Herbal detoxes that contain diuretics can increase your risk of becoming dehydrated and experiencing low electrolyte levels, which can be life threatening (1, 11).

For example, a 67-year-old man reported nausea, trembling, and weakness after taking an herbal detox beverage containing uva ursi leaves, juniper berries, and many other ingredients for 5 days. He was treated at an intensive care unit for severely low electrolyte levels (12).

In 2017, a 60-year-old woman died from liver failure after taking a Yogi brand detox tea 3 times per day for 14 days. The tea contained 18 herbs that were believed to be responsible for the decline in her liver function (13).

In another case, a 50-year-old woman died from multiple organ failure after ingesting an herbal Epsom salt detox, resulting in manganese toxicity (14).

Whats more, regularly using herbal detoxes can lead to severe weight loss and nutrient deficiencies, as your body isnt given enough time to absorb the calories, vitamins, and minerals in your diet (1, 11).

While herbal detoxes are generally not recommended, certain at-risk populations should particularly avoid them, including:

Before trying an herbal detox, be sure to speak with your healthcare provider.

Many herbs interfere with medication clearance in the liver, potentially decreasing or increasing the effects of your medications and posing serious health risks (15, 16, 17, 18).

Due to the large variety of ingredients used in herbal detoxes, its essential that you talk to your healthcare provider before starting an herbal detox if you are taking any medications (15, 16, 17, 18).

Herbal detoxes are not regulated and may contain unsafe ingredients that can lead to serious side effects and, in rare cases, even death. If youre looking to try an herbal detox, be sure to speak with your healthcare provider first.

Herbal detoxes are popular due to their long lists of health claims, although they remain unproven.

Though it may be tempting to try an herbal detox, no evidence suggests that it will help clear toxins from your body or support long-term weight loss.

If youre looking to improve your health, youre better off adopting a healthy lifestyle, such as eating a nutritious diet and regularly exercising, rather than trying a potentially dangerous detox.

Excerpt from:
Herbal Detoxes: Myths, Facts, and What to Know - Healthline

Performing better during moderate cardio exercise can help you burn more calories which makes olive oil a great addition to your diet.

It can be used as a healthy alternative to other fats like butter and refined oils.

While it is high in calories, a small amount of oil can go a long way and it is mainly packed with healthy fats, a little like avocado.

Olive oil can be used as a salad dressing, mixed into pasta or soups, drizzled onto pizza or vegetables, or incorporated into baked goods.

READ MORE:Weight loss: Clever foods to eat to get abs in 2 weeks

Olive oil is encouraged on the diet and those following the diet are some of the healthiest in the world.

lt has also been linked to weight loss as well as lowering blood pressure and reducing the risk of heart disease.

Due to the numerous health benefits of olive oil, it is typically used in cooking, but eating it raw is even healthier.

A lot of health experts recommend eating olive oil in the morning, with just a dash of lemon juice.

Healthline says: There are 119 calories and 13.5 grams of fat in 1 tablespoon (15 mL) of olive oil. This can quickly add up on a calorie-restricted diet, so its best to incorporate olive oil in limited quantities as not to promote weight gain.

A component of olive oil can also reduce feelings of hunger, meaning it could help prevent you from overeating.

This can also support weight loss as your diet will be in a calorie deficit, meaning you will be burning more calories than you are consuming.

Healthline continues: Olive oil used as part of a plant-based diet like the Mediterranean diet may offer the greatest benefit long term.

Here is the original post:
Weight loss: How olive oil can help you lose weight and burn belly fat - Express

The physicians, who are part of the non-profit Obesity Canada and the Canadian Association of Bariatric Physicians and Surgeons, believe doctors have not been treating patients with obesity the way they should be. In their view, weight discrimination impedes treatment and medicine has made little room for body positivity.

Obesity, they argue, should be defined by a person's health, rather than just their weight.

"This is a huge departure from this notion that you can step on a scale and diagnose obesity," Sharma said. "This has nothing to do with size or shape or anything else. It's simply the question, is your body fat impairing your health?"

Five steps to better obesity treatment

The new guidelines provide a five-step road map for doctors to follow when treating patients with obesity.

The first step -- an approach Sharma joked was "very Canadian" -- encourages doctors to ask their patients whether they feel comfortable discussing their weight. If they are, and they want to pursue treatment, then doctors can move forward.

In this stage, doctors should also learn to reconsider obesity not as a personal failure, but as a chronic illness that isn't curable with a temporary diet or even a major procedure like bariatric surgery. As a result, it requires long-term care from a physician.

"Obesity management has to be based on the principles or chronic disease management, which means any quick fix ... none of that is going to have a long-term impact," Sharma told CNN.

It's a physician's duty to identify those causal factors in their patient, chart a course for tailored treatment and cooperate with the patient along the way, he said -- steps two through four of the recommendations.

Not all treatment options for patients with obesity involve losing weight, Sharma said -- if a patient eats healthier foods, exercises often and is showing overall signs of improved health without losing weight, then they're succeeding.

"I don't care what's going on on the scale," he said. "The real question is, does my patient feel better? The problems related to obesity -- are those conditions now better controlled? That may or may not take weight loss."

The fifth step involves assisting patients with barriers to meeting their goals, whatever they may be. It's a doctor's job to be supportive and identify those barriers before they come up so they don't stifle a patient's success, per the new guidelines.

Medicine's tricky treatment of weight

Weight has become a polarizing and knotty topic in medicine.

The stigma of obesity has impeded existing treatment, the team of Canadian doctors writes in their guidelines. Doctors may write off patients with obesity as lacking in willpower or irresponsible, Sharma said, or may even bring up their weight when it's not pertinent. The biased treatment is enough to drive people with obesity away from medicine for good, he said.

These guidelines are an "excellent upgrade" from the former approach to obesity, said Sylvia Ley, an assistant professor in the department of epidemiology at Tulane University who was not involved with the study.

"The new guideline attempts to address obesity as a complex disease to be managed using a combination approach ...," Ley wrote to CNN in an email. "It also recognizes the importance of patient-centered, individually tailored approaches."

But the guidelines aren't perfectly aligned with the fat acceptance movement, though Sharma said the guidelines were created with the cooperation and input of people with obesity. Many fat-positive activists reject the belief that fatness is a disease or a defect.

Ali Thompson, a writer, YouTuber and fat activist, told CNN that characterizing fatness as a disease "turns a normal human variation into a problem that has to be solved."

The guidelines could also still leave room for discrimination among doctors, Thompson said.

"Any standard of care for fat people that doesn't begin and end with 'treat them like thin people' is inadequate," she said.

"It's extremely dehumanizing to be talked about in the same way as a virus," she said.

Public health researchers and fat acceptance advocates may disagree when it comes to obesity, how to describe it and whether it requires medical intervention. But Sharma said the guidelines aren't designed to force people into accepting treatment. If someone isn't interested in changing anything about themselves, then they shouldn't be made to as long as their health isn't in jeopardy, he said.

"Before, we had one recommendation: Eat less, move more," Sharma said. But that was just one narrow view of a complicated condition of which there's no one root cause.

The guidelines, Sharma and his colleagues hope, open a window for a more sympathetic view of obesity, one that centers around patients.

Link:
In Canada, obesity will no longer be determined by weight alone - CNN

So far in this seven-part series, weve set the foundation for establishing a sustainable exercise habit, mastered how to move properly and learned how to use free weights to increase strength and boost our metabolism.

Now, well get our bodies moving faster with cardiovascular exercise.

For many people, the idea of cardiovascular exercise, otherwise known as cardio or aerobic activity, brings to mind sweat-drenched people in a group fitness class or running on treadmills. While those visions are accurate examples, cardio actually encompasses a lot more exercise options, which well cover below.

First, lets gain a basic understanding of what cardio is and why its important as part of a well-rounded workout routine.

Cardio is generally considered any exercise that does all of the following:

employs large muscle groups, like your legs, in compound (multi-joint) movements

increases demand on respiratory system, increasing breathing rate

raises and sustains heightened heart rate throughout exercise

Just like the commonly conjured images mentioned above, there tends to be an automatic assumption that cardio is strictly a weight-loss exercise. Although cardio is definitely a calorie burner, unlike strength training, it doesnt have the same lasting metabolic impact.

Cardio only burns calories during the exercise and for a short time afterward, as opposed to strength trainings ability to build muscle that increases the bodys overall energy needs over the long term. Thats why its important to include both cardio and strength training in your workout program especially if weight loss is a goal.

Now that weve busted the misconception that cardio is exclusively for weight loss, lets look at some of its other amazing benefits to your overall health.

Cardio has the ability to improve lung capacity, increase oxygenation, decrease blood pressure and lower resting heart rate, helping your lungs and heart work more efficiently. Subsequently, regular aerobic exercise not only increases your overall endurance to make you feel more energized and less tired throughout the day, but also decreases your risk of many respiratory, cardiovascular and heart-related health issues.

Additionally, studies have shown a correlation between better sleep quality with regular cardiovascular exercise. And, as we referenced in Part I, exercising including cardio boosts your mood through the release of feel-good hormones and endorphins.

READ MORE: How to reboot your workout routine: Lets set the foundation

To realize all the benefits of regular cardio, you need to engage in 30 or more minutes of aerobic exercise at least three times per week. Again, this should be in conjunction with weight training. I recommend alternating to avoid burning yourself out.

If youre a beginner, start slowly. Initially, you might only be able to do five or 10 minutes at a time. Gradually add five minutes to each session. When I first started using a rower, it took me at least a month of shorter sessions to build up to 30 minutes.

Because cardio makes you sweat, its important to stay hydrated. You might want to consider an enriched drink to help replace the electrolytes and salt you lose when sweating. Im not a proponent of sugary sports drinks with artificial colors and flavors; instead, consider one of the many electrolyte-enriched water brands available as healthier alternatives.

Important note: As with any new exercise program, consult with a physician before starting. Cardiovascular exercise should quicken your breathing and heart rates to a challenging but manageable level. Stop whenever necessary to grab a drink, towel off and catch your breath. If you experience any pain or cautionary symptoms, stop immediately and seek medical attention.

With so many options, theres no reason to force yourself to do cardio you dont enjoy. Select an exercise modality or modalities that you like that fit into your lifestyle.

Brisk walking: Remember the walking habit you started after reading Part I in this series? By kicking up your pace a bit to ensure you break a sweat and increasing your walk to 30 minutes, you can easily count it as cardiovascular exercise. In fact, if fat loss is a goal, brisk walking is one of the most accessible and effective fat-burning exercises.

Running: Everyone knows running burns calories, but theres also a common perception that running causes muscle loss. Thats only partially true; it depends on how long, far and often you run. Running several times per week at a moderate pace and distance can actually increase muscle mass and bone density. Runners who average a total of 12 to 19 miles per week over several runs experienced muscle mass and bone density increases, according to the US Sports Academy. Unfortunately, runners who exceed that threshold can suffer bone and muscle deficits as well as blood cortisol (stress hormone) increases.

So, if you enjoy running, stay within the parameters outlined above to reap the health benefits!

READ MORE: Master body-weight movements: How to reboot your workout routine

Swimming: Swimming is one of the best total-body, non-impact cardio exercises available without a machine. When I say total-body, I mean every muscle fiber from your core through your limbs. And by non-impact, I mean no direct stress on your joints or bones. Even better, it also burns the same amount of calories as running without the diminishing returns! This is why its considered a preferred exercise for many rehabbing professional athletes as part of their return-to-play protocol.

If you have access to a pool and enjoy swimming, dive in, do some laps and practice treading water for half an hour or more.

Equipment-based: There are numerous equipment options for cardiovascular exercise. The ones that generally come to peoples minds first are the treadmill, elliptical and stair climber. Personally, Im partial to the rower because of its total-body focus, incorporating a pulling movement.

As we covered in Part II, its important to incorporate fundamental movements into our workouts. Because there arent as many pulling exercises in weight training as there are pushing movements, I like having a cardio option that includes pulling, which strengthens my back and opens up my chest.

Just like the other forms of cardio, when you exercise with any of these machines, the goal is 30 minutes of moderate exercise a few times per week that causes you to break a sweat while quickening your breathing and heart rate.

Aerobic-based group fitness classes: Social distancing may have made in-person group fitness classes more difficult, but there are myriad options online. Kickboxing, belly dancing, jazzercise anything that gets your heart pumping and skin glistening for half an hour will fulfill your cardio goal.

What about biking? Because biking both indoor and outdoor is such a popular form of exercise, Im giving it special attention with its own article next week. Whether youre a cycling enthusiast or wannabe cyclist, youll want to check that one out.

READ MORE: Strength training with free weights: How to reboot your workout routine

Regardless of what form of cardio you choose, always take a few minutes to warm up your body never jump into cardio cold! For ideas on how to effectively warm up by moving your body through all planes of motion in only a minute, check out my minute-long mobility flows.

Likewise, after cardio, spend a few minutes stretching out areas that feel tight while focusing on long, deep breaths to bring your respiration and heart rate down. As you wind down, take a moment to recall how you first felt when you started easing your way back into a routine.

Havent you been feeling stronger and more energized lately? Your reboot is well underway.

Read the original post:
Get moving faster with cardio: How to reboot your workout routine - KTVZ

Residents in long term care facilities in all but 1 Tennessee county are closed to visitors

MEMPHIS, Tennessee There is only one Tennessee county left where people living in long term care facilities can have visitors, that is Trousdale County. Everyone else is shut out because COVID-19 transmission rates are too high in the states 94 other counties.

"It's obviously very unfortunate to not have visitation with in the facilities,"said Jesse Samples, Tennessee Health Care Association Executive Director.

Samples said the association is working on ways for facilities to manage visitation safely in the future. Samples said in the next 30 to 45 days, all Tennessee facilities should have point-of-care testing equipment delivered which will allow them to do testing on the spot to anyone coming into the facility, including visitors.

Samples said even though the equipment may arrive, it still could be a while before visitation is allowed.

"The first hurdle is to get the counties out of that red marker because nothing is going to happen for those facilities in those counties until we get those numbers down," said Samples.

There is a new way some Tennesseans are connecting to loved ones in facilities. Virtually. It's called Restore-Skills.com. It's a computer-based occupational and physical therapy gaming program. All someone in a long term care facility needs is a laptop to use it. Restore has been on the market since 2019, but when the COVID-19 pandemic hit, its creators expanded its capabilities to allow family members to virtually join in.

"We wanted to create fun and meaningful activities, so we added the ability to connect the family member to the game while doing the activity," said Eran Arden, Restore-Skills CEO.

Arden says there is a list of games a therapist can pick from, depending on what skills the patients needs to work on. During the sessions, family members can get looped in.

"Once they join they would see the patient live and the game running," said Arden. "They can see the loved ones moving their shifting balance left and right while skiing the slopes."

Arden says family members can cheer the person in the nursing home, and there are even games that can be played together.

While virtually joining in on a session can happen with Restore, the question many want to know is when will they be able to see their relatives face to face. The head of the Tennessee Healthcare said he hopes sooner rather than later but at this point no one really knows.

"I understand their frustration. It's very difficult not to see their loved one," said Samples.

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New technology helps families connect with those in long term care facilities - WATN - Local 24

When the COVID-19 pandemic began, we could rattle off the symptoms from the top of our heads: fever, dry cough, and difficulty breathing. Later, the Centers For Disease Control and Prevention (CDC) added more symptoms to that list: chills, muscle pain, headache, sore throat, a new loss of taste or smell, and repeated shaking with chills. Nausea and diarrhea are also listed as signs of the disease.

But as the pandemic continues, doctors are starting to look more closely at not just the first signs of infection, but the long-term side effects that linger even after you've recovered. Concern over longer-lasting side effects has even prompted the CDC to begin a large study on patients hospitalized with COVID-19 in order to "describe long-term outcomes and come to a fuller understanding of the overall impact of the coronavirus on the health system," among other goals. Around 3,000 adult patients will be enrolled.

It will likely take some time for doctors to fully understand how this disease affects our health in the long term. Ahead, read what doctors and survivors are reporting now on the lingering effects of the coronavirus on body and mind.

POPSUGAR aims to give you the most accurate and up-to-date information about the coronavirus, but details and recommendations about this pandemic may have changed since publication. For the latest information on COVID-19, please check out resources from the WHO, CDC, and local public health departments.

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Long-Term Side Effects of COVID-19 Are Emerging, and They're Serious - POPSUGAR

If a grocery store advertisement reads, Todays special: a food low in calories, no fat, full of fiber, may help prevent diseases, aids in weight loss, and tastes delicious, would you buy it? I would hope so as this ad is talking about one of the most healthful foods nature provides berries.

Berries are just about the perfect food to eat, whether fresh or frozen, and the variety to choose from is outstanding blackberries, blueberries, boysenberries, cranberries, gooseberries, loganberries, raspberries, and strawberries.

Berries special power

Berries have been around as a food source for centuries. Their attractive appearance and delicate burst of sweetness has made them a favorite fruit even today. But, what distinguishes berries from other fruits is their health-boosting ability thanks to their rich and diverse antioxidant power.

Antioxidants reduce damage due to oxygen often caused by free radicals. Antioxidants include ascorbic acid (vitamin C), carotenoids, vitamin E and phenolic compounds, all found in berries vitamin C and phenolic compounds are particularly abundant. Phenolic compounds include phenolic acids, flavonoids, tannins and resveratrol. Berries antioxidant power is that special boost in keeping us healthy.

8 health conditions berries benefit

Tips on including more berries in your diet

Today, go out and buy yourself some berries. Whether theyre on sale or not, berries are always a bargain for keeping you healthy and preventing disease.

Brain Boosting Berry Recipe

To get you started on adding berries into your life, heres a smart smoothie. Boost brainpower from this delicious mocha-berry smoothie with brain healthy foods blueberries, cocoa powder, coffee, and walnuts. Its drinkable but if youd rather have a pudding consistency, leave in the refrigerator covered for a few hours or overnight; chia seeds will swell giving a gel-like effect, transforming your smoothie into a pudding!

Ingredients:

2 cups blueberries, frozen or fresh1/2 ripe banana, frozen or fresh2 teaspoons cocoa powder1/4 teaspoon vanilla1/2 cup brewed coffee (room temperature or chilled)1 teaspoon chia seeds1/4 cup walnuts3 to 5 ice cubes

Directions:Place all ingredients in a blender and puree until smooth.

Nutritional analysis per serving:Calories: 175Protein: 3 gramsTotal fat: 5 gramsTotal carbohydrate: 30 gramsFiber: 6 gramsTotal sugar: 18 gramsSodium: 10 milligrams

Cheryl Mussatto MS, RD, LD is a registered dietitian with a masters degree in dietetics and nutrition from the University of Kansas, and a bachelors degree in dietetics and institutional management from Kansas State University. She is a clinical dietitian for local clinics, an adjunct professor at an area community college where she teaches basic nutrition, and a freelance health and nutrition writer. She is the author of The Nourished Brain: The Latest Science On Foods Power For Protecting The Brain From Alzheimers and Dementiaand The Prediabetes Action Plan and Cookbook. Visit her website at http://www.eatwelltobewellrd.com.

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Eat Well to Be Well: It's a berry good time of year - Osage County Online | Osage County News

When the body is running low on fuel, feeling of appetite and hunger develop. However, that is not the only thing that regulate the levels of hunger. It is also controlled by factors like a drop in blood sugar levels or an increase in certain hunger hormones. The hypothalamus of the brain controls your appetite and hunger. However, there might come times when you do not feel hungry at all. Here are a few reasons for not feeling hungry and when you should start worrying.AnxietyIf you are anxious, your flight and fight response releases certain hormones that slow digestion and appetite. If you suffer from an anxiety disorder, you may also have symptoms like nausea which also affects your hunger.DepressionDepression can lead to long term loss of hunger. Studies have found that depression affects certain parts of the brain that monitor the physiological state of the body, which includes your appetite and hunger.StressStress can lead to nausea and indigestion that can have a negative impact on your appetite. Your appetite is also influenced directly depending on the type of stress. Acute stress, the one that activates the fight and flight response is thought to have a more direct and sudden impact on your desire to eatIllnessIllnesses like the flu or a stomach bug can also cause loss of appetite. Respiratory illnesses also block your sense of smell which causes the food to seem unappetizing. These illnesses also come with symptoms like nausea which has an impact on your appetite.PregnancyPregnancy commonly leads to problems like decrease in hunger and also aversion from certain foods. Nausea and heartburn during pregnancy can also make it difficult to sense hunger correctly.

Medications Loss of appetite is seen as a side effect for a lot of medicines that include antibiotics. Antihypertensives and also sedatives. They are often accompanied by side effects like fatigue and nausea. Radiation and chemotherapy used to treat diseases like cancer also has adverse effects on your appetite.

When does it become important to see a doctor?

It is not always that a loss in appetite is a cause for concern. However, is your loss of hunger is accompanied by any of these symptoms, then you must seek professional help.

Here are some ways you can stimulate your appetite if you are not feeling hungry too oftenFlavorful delicious mealsIt is helpful to cook food with a number of different herbs and spices. The more flavorful your meal is, the more likely is it for your appetite to be stimulated. This way your senses look forward to eating and tasting the food.

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Is it a reason to worry if you do not feel hungry for long periods of time? - Times of India

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