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So how do you start reducing the added sugar in your diet? A good first step is to take our 7-day Sugar Challenge, which will deliver a new strategy each day for cutting added sugar. By the end of the week, you will have adopted several new healthful habits that can put you well on the way to cutting added sugar from your diet for good.

To start, its a good idea to cut sugar out of breakfast, which tends to be the sweetest meal of the day. Cutting sugary beverages and eating whole foods rather than packaged foods makes a big dent in your sugar consumption. If you crave dessert, eat fruit instead (skip the grapes, which are mostly sugar), and its best to limit other types of dessert to once a week.

And when you read food labels, look for added sugar in disguise. One should keep in mind that added sugars go by many different names like brown sugar, beet sugar, agave nectar and honey, says Dr. Frank Hu, chair of the department of nutrition at the Harvard T.H. Chan School of Public Health. But dont be fooled by these names, because they are all added sugars with similar metabolic effects and extra calories.

Cutting added sugar isnt easy. During the first five days of no added sugar, you will probably experience cravings for sweets. And be warned that studies show that many of us are particularly vulnerable to craving sugary snacks in the evening.

But stick with it, and soon the cravings will fade. Youll start to feel more energetic, more focused and less irritable. You might even lose weight.

While our challenge lasts for seven days, the goal is to change your diet and stick with your new habits for a lifetime of healthful eating. After just 10 days of cutting added sugar, one important study of overweight children has shown improvements in numerous metabolic markers, including blood pressure, cholesterol and blood sugar.

Note that cutting added sugar doesnt mean youll be eliminating sweet foods from your life entirely. If you adopt a standard daily diet of whole foods with no added sugar, you will still be ingesting about 10 percent of your calories from natural sugars. And once youve got added sugar under control, the occasional treat of chocolate or dessert wont derail you. Dr. Lustig recommends three weeks of no added sugar to get your brains dopamine system back to normal.

Then you can introduce something back in, Dr. Lustig says. But its got to be under your control, not the food industrys control.

See the article here:
Make 2020 the Year of Less Sugar - The New York Times

As the New Year fast approaches, it's natural to feel a bit excited by the prospect of leaving behind the old year and beginning anew.In fact, research shows that about 60 percent of us get so excited by this prospect that we take the time to make New Year's resolutions (sadly, only about 8 percent of us actually achieve them).

But, what kind of resolutions are most common?

So, I asked Polly for help.

Polly is artificial intelligence patented by market research firm Advanced Symbolics Inc. that uses publicly available online information to create representative samples of any population or target audience. Polly looked at what 274,779 Americans said their New Year's Resolutions were for the past four years to project what the 10 top New Year's resolutions would be for 2020.

Here, according to Polly, are the 10 top New Year's resolutions for 2020:

Says Kenton White, PhD, Chief Scientist of Advanced Symbolics Inc. about these resolutions for 2020:

While there are some usual suspects in our findings, what really jumped out for me was the overall trend toward self-care. We are used to seeing things like physical health improvements in New Year's resolutions, but it looks like in 2020 Americans mostly want to take care of themselves--emotionally, mentally, and physically. They want to better themselves and their situation..

So, what are you wishing for in 2020? A better-payingjob? A more profitable business? Better relationships? Less stress? Happier, more-engaged employees?

The opinions expressed here by Inc.com columnists are their own, not those of Inc.com.

Read more here:
10 Top New Year's Resolutions for Success and Happiness in 2020 - Inc.

Spartan Stadion race review in a nutshell: you don't have to be super fit to feel fit. We climbed over all the walls, swung across all the monkey bars and clambered up all the ropes to see how difficult it is to complete the Spartan Stadion course at Twickenham Stadium.

As it turned out, it's not all that difficult, especially if you have at least a basic level of fitness. We have seen many people who wouldn't fall under the 'fit gal/guy' category proudly wearing their two-piece finisher medals around their necks and holding their pints of lagers in their hands, which were handed out to all the finishers at the end.

Not surprisingly, the chime the medals make as people walk was the first sound that we heard as we stepped off the train in Twickeham; it felt like we wandered into a field full of cows, their cowbells ringing as they roamed. It seemed everyone in the city was participating in the race and was extremely proud of completing it.

The race itself was a pretty straightforward obstacle race ordeal: there was a roughly 5-kilometre long race course with 20 obstacles littered around the Twickenham Stadium, these obstacles ranging from 4-feet walls to monkey bar frames to paracord crawl sections.

For this reason, we decided not to do a traditional review; if you did one of these type of races before, you will know what to do. Instead, we will list what we found was the easiest, the hardest, the most fun, the most boring and the best overall obstacle at the Spartan Stadion race, along with the gear we recommend for the race, should you want to try it yourself in the future.

There are 20+ obstacles to tackle before you can jump over the fire just before the finish line

(Image credit: Spartan Race)

Although the Spartan Stadion is not a difficult race, it is not easier than similar obstacle courses either. It is recommended to follow the guidelines we set out in our Spartan Race training article before the race and to warm up properly in the morning, not long before the race.

There wasn't an awful lot of space to go for a pre-race jog in the Twickenham Stadium but there was a dedicated cardio area for anyone who wished to do some warm up. Many people decided not to so the warm up area was pretty deserted, we recommend checking it out, it makes a whole lot of difference on the race itself and gets your heart rate going as well.

Talking about heart rate: you should definitely take a running watch with you to the race. With a running watch, you can track your heart rate as well as the calories you burned, the distance you ran and much more. Let it be the simple yet effective Polar Ignite or the rugged Garmin Fenix 6 Pro, as long as it tracks fitness activities, you should be okay.

Pro tip: there is most usually no 'obstacle race' setting on running watches, so instead, choose the 'trail running' option. This setting is less likely to mess up your VO2 max readings, because trail running takes into account that you have to climb over obstacles throughout the course.

As for nutrition, the Spartan Stadion is a short race so don't worry about eating or drinking anything during the race. Make sure you drink plenty of water before the race and try not to eat anything too heavy an hour pre-race.

After the race, you'll be given a bag of snacks and a pint, but if you would like aid muscle regeneration, you might want to take a protein bar or even some protein powder (in the shape of a protein shake) within half an hour after the race has finished.

Sandbag carry is one of the many 'obstacles' you have to tackle

(Image credit: Spartan Race)

There were a few less than super challenging obstacles during the race: most notably the 4-feet walls, a hurdle every participant cleared without an issue. But if we have to pick one, we would say the Gladiator Gauntlet was pretty easy to tackle. Even the organisers classifies it as "easiest obstacles you could find during a Spartan race."

The Gladiator Gauntlet is a rig from which 20 or so heavy punchbags are hanging. This was one of the last obstacles on the course, right before the inverted wall, and you could basically run through the bags without altering your course much, in a straight line.

The Hercules Hoist frame was roughly the same height as the Rope Climb frame

(Image credit: Spartan Race)

As you walked into the stadium, there were a few obstacles on display, not inside the stadium, but outside, so spectators can have some fun as well as the participants. One of these was Hercules Hoist; and what was fascinating about it is to see how many people struggled with it.

The concept is simple: there is a sandbag attached to a rope, which is fixed to a pulley high up on a rig, and all you have to do is to pull the rope until the bag reaches the top point. The bag seems inconspicuous enough, but in reality, it is a bit of a challenge to pull it all the way to the top.

The Hercules Hoist comes after the rope climb and almost at the end of the race, so your arms were a but stiff by then. The rain also made the ropes more slippery, making it extra challenging to pull the sandbag up.

Skipping rope is not a boring exercise in itself, but when you put in the context of an obstacle race, it gets less than inspiring. Skipping is a very good stationary cardio exercise and it is an especially good exercise to get bigger calves. We can wholeheartedly recommend it to anyone trying to lose weight fast.

It gets a little less glamorous when you have to do it with 15-20 other people, in a half-lit basement style area, halfway through the Spartan Stadion race. Even worse, you have to fiddle around with a rubber band, which you have to put around your ankles to stop you from skipping with one leg at the time.

We really enjoyed the Spear Throw

(Image credit: Spartan Race)

If there is one obstacle that looks fun to do and is something something you don't often do, it's the Spear Throw. We wish you had to do more than just one throw.

You don't even have to throw the spear far, the distance between the barrier and the hay bale, which you have to throw the spear into, is probably around 3 metres. The spears are attached to a rope, so the drill is as follows:

You get to the barrier, pick up the end of the rope, pull the spear out of the bale, pick it up, aim and throw, job done. We haven't seen anyone failing the obstacle, nor did we see anyone not enjoying the process either.

The Multi Rig was challenging yet fun to do

(Image credit: Spartan Race)

One of the most difficult type of obstacle during the Spartan Stadion race was the swinging type ones. Every adult agrees that they used be able to swing like monkeys when they were a kid, but as an adult we tend not to swing all that often anymore, so our shoulders are not used to the motion.

Taking this fact into account, we were really surprised how much fun doing the Multi-rig was. This is basically a monkey bar-type obstacle, but instead of the bar, here you have to swing holding rings that are attached to the rig via a small rope. Thanks to this, you can build up a lot more momentum, unlike on the monkey bars, where you have to rely only on your arms and you grip.

It is not an easy exercise, don't get us wrong, but it is not only challenging but also fun to do. And what more can you possibly ask from an obstacle race hurdle?

(Image credit: Spartan Race)

Although there is a section on the Spartan website about gear, we have our recommendations as well. In general, wear close fitting clothing and don't worry about layering too much, since you will be doing physical activity.

Running tights and long sleeve base layer work the best, as well as flat-sole running shoes. The Spartan website recommends trail running shoes, and probably they come handy in other Spartan races, but not on the Stadion, where you navigate between rows of chairs and climb up concrete stairs.

Here is our top gear recommendations.

(Image credit: Saucony)

Although we recommended the Saucony Type A9 racing flats for non-beginner runners before, they are perfect for a race like the Spartan Stadion. Thanks to the minimal cushioning, the sole of the Type A9 is thin so you are more in contact with the ground.

The thin sole can also come handy on obstacles like the Z walls and the A Frame Cargo. The Saucony Type A9 will work your calves a bit more; it doesn't have much of a roll, but you won't need to roll all that much anyway. 20 obstacles on a 5 km race means there is an obstacle in every 250 metres.

The Saucony Type A9 is also light so it won't weigh your feet down either.

(Image credit: Gore)

The Spartan Stadion race was in November, so the air was a bit chilly and there was also some wind and rain. You want to keep your muscles warm, especially your tights and for that purpose, nothing works better than running tights.

Gore's Windstopper tights are perfect for the purpose: they are weatherproof not waterproof, mind as well as being tight fitting, keeping your muscles all oxygenated and warm.

If you are feel self conscious about wearing tights, you can always chuck running shorts on top of them.

(Image credit: Garmin)

Constructed to U.S. Military standard 810G for thermal, shock and water resistance, the Garmin Instinct is built for the Great Outdoors, for explorers who aren't afraid to get muddy and get their hands dirty when out in the wild.

And although you won't need the digital compass or the built-in GPS for the Spartan Stadion race, the ruggedness of the Garmin Instinct will definitely come handy throughout the obstacle race and beyond.

(Image credit: DryRobe)

We can't leave out Dryrobe from the list of recommended gear list: we have seen it everywhere on race day. One can describe Dryrobe as an oversized dressing gown-towel hybrid that's also waterproof and very very warm.

The Dryrobe can function as a raincoat, but one that keeps you insulated, not just dry. It is also ideal for swimmers and triathletes as well. There are even pockets on it to store your valuables in it, should you want to have your phone on you all the time.

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Spartan Stadion obstacle race review: the best obstacles and what gear you'll need - T3

Every time a new year rolls around, we start thinking about self-improvement. Most people tend to think about losing weight, or working out, or improving their finances, or spending more time with family. And if we own or lead a company, we also might have business resolutions, like breaking into a new market, or winning new customers, or raising employee engagement scores.

Theres nothing wrong with any of these goals. Theyre all positive and worth pursuing. But lately Ive been thinking about the power of a resolution that happens more internally: getting intentional about holding up the mirror.

Over the years I have written and spoken a lot about holding up the mirror. What I mean by this is becoming self-aware and doing the inner work it takes to be a better leader and better person.

Life is constantly changing. So are healthy companies. Being able to innovate and quickly execute have never been more important than they are in a fast-paced global economy. Leaders are in the business of helping others move past the issues that block the execution of good ideas. Its a huge part of our job to keep change on track and moving forward. But we cant take anyone further than we can take ourselves.

In other words, theres a good reason why Strive to Be Self-Aware and Coachable is the first chapter in The Busy Leaders Handbook! In this chapter I discuss how a venture capitalist (Harry Gruner of JMI) shared that what he first looks at when deciding whether to invest in a company is the self-awareness and coachability of the founder. Its that important.

Most people understand the concept of self-awareness. Its not new. But most struggle with it, and I am a member of that group. In fact, I spent many years pointing fingers, blaming others, and feeling like a victim of circumstances. It was only after experiencing a moment of clarity and seeing myself as I really wasthis was about 37 years agothat my life started changing for the better. I began seeking out honest feedback and listening to it. This made all the difference.

The emotional bank account and why it matters | Quint Studer

The power of pause (and the connection to kindness) | Quint Studer

Less is more: 5 ways to resist the urge to do too much | Quint Studer

What keeps people from holding up the mirror? Maybe its fear of what we might discover about ourselves. Maybe were focused on the need to be right rather than the best outcome.

Maybe denial and rationalization are our go-to responses. We automatically think things like, My company got bad satisfaction scores because only unhappy people fill out the survey. Or,They have more staff than we do. Or,I was passed over due to favoritism.

Maybe were stuck in a win-lose mindset rather than a win-win: We believe that we are losing because someone else is winning. When we hold this belief, we focus more on tearing others down than on bringing ourselves up.

Maybe were addicted to blame. We blame our parents, the government, the boss who is holding us back. The list can be endless!

There are plenty of barriers that keep us from holding up the mirror. But while it may be painful to see the truth about ourselves, its always worth doing. It frees us up to move forward. Life opens up for us in surprising ways.

Now, what does it really look like to hold up the mirror? Here are a few of the tactics I have found to be helpful. With a new year right around the corner, I urge you to try out some of them.

Get your ego out of the way. Great leaders bring out the best in others. This cannot happen when youre too attached to your own ideas or convinced youre the smartest person in the room. Pay attention to when youre shining the spotlight on yourself and redirect to others. Focus on constant improvement and growth. Remind yourself often of all that you dont knowthis will help you deflate your own ego and move toward humility, which is one of the most crucial qualities a leader can possess.

Dont assume you know.Consistently take inventory. This is a good business practice. Waffle House does a time and motion study twice every 90 days. There are lots of measurement tools out there we can use inside our companies. But we can also take inventory of our behavior patterns and our emotional and mental well-being. If you need professional help, dont hesitate to seek it out. It can be very tough to see your own barriers to progress. Thats what experts are for.

Begin to regularly ask for feedback (and really listen). Talk to your boss, to other leaders, to employees, to friends and family members. Ask what they see as your strengths and weaknesses. How do they think you performed on a recent project? What might you have done better? When you receive negative feedback, listen without reacting. Dont lash out. Process what you hear and sit with it a while before deciding whether its valid. Often, youll have to admit it is. Its hard to hear negative truths about ourselves but, with practice, we can become more open to it.

In every scenario ask yourself, What could I do to help fix this problem right now? Dont get overly involved in what others did or look for someone to blame. This is where we often focus when things go wrong. Instead, keep a laser focus on solutions. Not only will this improve your self-awareness, it will make you popular with your boss, clients, and coworkers.

Talk it out with trusted mentors.Bert Thornton, retired president of Waffle House, wrote a book calledFind an Old Gorilla. Old or young, find someone you can share your insides with. Many times the clarity and answers come just from the sharing. I recently met with someone who was struggling with a list of things that were bothering him. He shared eight of these items with me. It turned out seven of those were ones he had no control over. When I pointed this out, it was as if a rock had been lifted from him.

Shift the way you look at your obstacles. They may also be your opportunities or strengths.Years ago, I taught high school. Back then the word hyperactive was in vogue. It was typically used to describe students who werent doing well in school. They were usually very energetic. What I noticed was many of the so-called star students had the same characteristics as the ones labeled hyperactive. The difference is how the characteristic is aligned.

I am hearing impaired. While this causes challenges, it also has helped me to be a good listener. It forces me to focus when in a conversation or a presentation. I also have a speech impediment. I went through intense speech therapy. This helped me acquire resilience and also handle failure.

Every day find something to be grateful for.A full heart of gratitude leaves little room for anything else. Yes, at times life is hard. However, those people who make a gratitude list on a regular basis seem to handle lifes ups and downs better than those who do not.

Realize that you can accept a situation without liking it. Thirteen years ago, there was a situation with one of my children that was very painful. I kept trying to handle it perfectly, to be a combination of Gandhi and Mother Teresa. Yet I was still in pain. One day as I was describing what was taking place to a group of people, someone I did not know overheard me. He came up to me and said, Accepting does not mean liking. This changed me profoundly. We can be discouraged about where we are at work or in life. However, until we accept the situation as it is, we will not be able to take the right steps forward.

If these tips resonate, you may be interested in this presentation I gave at EntreCon last month titled The Leader in You. I hope you will hear a tidbit or two that helps you on your journey.

When you make 2020 the year of the mirror, it may cause profound changes in your life. That does not mean things will become great for you immediately. In fact, life can become chaotic for a while as old patterns get shaken up. Thats okay. Its all part of the process.

Holding up the mirror isnt something you do for a year and then youre fixed. It is something you do every day for the rest of your life.None of us will ever be perfect but we can identify the worst flaws that hold us back and sincerely work to repair them. In fact, we have a human responsibility to do so.

As 2019 draws to a close, Id like to leave you (and myself) with this reminder: There is no finish line in learning. When the student is ready, the teacher appears. Remaining teachable is the key.

Quint Studer is the founder of the Studer Community Institute and a successful business leader, speaker and author. He is also the entrepreneur in residence at the University of West Florida.Hisnew book,"The Busy Leader's Handbook: How to Lead People and Places That Thrive,"is out now.

Are you facing a small business or workplace challenge? Quint Studer can help. Email your questions to quint@quintstuder.com, and it could be the topic for one of Studers upcoming PNJ columns.

Read or Share this story: https://www.pnj.com/story/news/2019/12/28/why-2020-should-year-mirror-quint-studer/2748981001/

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Why 2020 should be 'year of the mirror' | Quint Studer - Pensacola News Journal

Lets say my New Years resolution is to lose weight. Should I start by reducing my once-a-week soda to zero or eliminating my once-a-day fast food obsession? According to one reporters take on vision zero, that one soda is the problem.

Let me explain.

On Dec. 26, the Mail Tribune, an Oregon-based publication, published the following headline: Truck inspections crucial to ODOTs vision zero. Heres the first paragraph:

Truck inspections are the primary tool for preventing accidents that disrupt Oregons highways, hospitalize thousands and leave hundreds dead each year.

Wow. Sounds like Oregon has a serious problem when it comes to truck-related traffic deaths. However, if you read just a bit further, you will find this piece of contradictory information:

While crashes involving commercial trucks only account for a small portion of the states annual death toll only 58 of the 502 fatalities in 2018 involved a truck ODOTs Motor Carrier Division takes seriously the inspection of trucks as a means of prevention.

Perhaps that opening line was a bit misleading. OK, extremely misleading. I can pick apart poor writing all day, but lets focus on the real issue:

To start, the stats are a little off. Using the National Highway Traffic Safety Administrations Fatality Analysis Reporting System, 71 of 506 fatalities in 2018 involved a large truck. Thats a difference of 11.5% and 14%. In other words, trucks account for a small portion of traffic deaths in Oregon no matter the data source. Heres the data the Mail Tribune reporter sourced.

The Mail Tribune also states that vehicle miles traveled by trucks in Oregon has increased by 181 million miles the past decade. Assuming that to be true, the Oregon Department of Transportation reports that VMT in 2018 was 36.8 billion statewide and 33.9 billion in 2000. Thats an increase of nearly 3 billion miles across all vehicle types. Meaning, trucks account for only about 6% of the VMT increase.

Most of the Mail Tribunes story is about inspection stations. More specifically, it details how they operate and the fact inspectors have a way of targeting repeat offenders. In fact, ODOT inspectors are doing a good job. Just two days before the above headline was published, the same writer published this headline: Truck crashes slightly declining across Oregon.

Here are some stats that mainstream media reporters should consider instead. First, compare the below maps that show the number of traffic fatalities per county in three categories: large trucks, passenger vehicles and alcohol-impaired drivers.

Below is a chart ranking Oregon counties by fatalities per 100,000 population. For example, what happened in Sherman County last year?

Last year was the worst year for fatalities involving a distracted driver in Oregon, with 29 reported crashes. There were 11 distracted driving fatal crashes in 2017, nine in 2016 and eight in 2015.

Same is true with drowsy driving in Oregon. Last year, there were 15 reported cases, compared with 11 in 2017, 10 in 2016 and eight in 2015. To be fair, 2004-06 were worse with drowsy driving crashes ranging from 16 to 19 a year.

Last and certainly not least, lets talk about speed differentials. Some segments of highways in Oregon have truck speed limits 10 mph lower than passenger vehicles. ODOT is trying to reduce that gap by 5 mph, but a differential is still a differential.

Lower trucks speeds mean higher death counts. You can read all about that here.

To be fair to ODOT, the Mail Tribune declared that truck inspections are the primary tools being used in the push toward Vision Zero, not the state . There is a chance that ODOT is in fact working top to bottom rather than bottom to top.

Vision Zero is adopted by cities, not states. The entire story was based on something that does not exist.

However, public perception often times shapes policy. As long as media outlets continue to portray trucks as the problem, the public will continue to believe that and demand leaders to do something even though there is nothing to be done.

View original post here:
Vision Zero reporting should focus on cars, not trucks - Land Line - Land Line Media

The other day I made a joke on social media that people who go to saunas to lose weight are not ready for KFC.

As people kept laughing at it and commenting, I also took time to reprocess it in my head.

I am in the business of getting people to move and have an improved quality of life through fitness; I should not be making empty jokes on the same community I am contributing to, in providing sustainable wellbeing. Instead, I should be proposing solutions.

In the rise of fast foods and non-calorie-consuming mobility solutions, we can all agree that there will be consequences and we will have to bear the cost.

Just like in any other fast-growing economy, many people are spending their health gaining wealth, and then have to spend their wealth to regain their health.

But I dont think we are that nave, are we?

At least four big fast food businesses opened their doors in Kigali in 2019 alone.

Fast foods are not a luxury we were left behind on.

The global perspective tells us that It is something the world wants to get rid of.

Dear Rwandans, believe me, you did not miss anything.

We are what we eat, and risks of an unhealthy diet affect people across a range of demographics, including age, gender, and economic status.

Are we jumping off an airplane without a parachute?

How much do we know about the dangers of fast foods and unhealthy eating?

These big fast food chains that everyone is excited about originate from a country where 71% of the population are overweight or obesenot 66%, which was reported 5 years ago, according to the article The Hidden Dangers of Fast and Processed Food published in the American journal of lifestyle medicine in April 2018.

That means a staggering 100 million people in America are obese. Today, eating processed foods and fast foods kills more people prematurely than cigarette smoking.

Non-communicable diseases (NCDs), mainly cardiovascular diseases, cancers, diabetes, obesity and chronic respiratory diseases, represent a global threat to human health and human development in todays world.

These five NCDs are the worlds leading causes of death and kill an estimated 35 million people each year 60% of all deaths globally with 80% in low- and middle-income countries.

World Health Organization (WHO) estimates that total deaths from NCDs will increase by further 17% over the next 10 years.

NCDs are related to the interaction of various genetic, environmental and especially lifestyle factors, including smoking, alcohol abuse, unhealthy diets and lack of physical inactivity.

We are the country of tremendous strides in environment protection, we care about a green planet and banned plastic, but I can guarantee you that we will not be around to enjoy all that if nothing is done in terms of adopting a healthy lifestyle to ensure longevity.

As a country, we need to make substantial investments to prepare for what we know is coming.

More and more people are living their lives eating unhealthy, not moving and pursuing unhealthy activities.

At the end, the health care cost will become so high to a point where the average Rwandans will have to choose between childrens school fees or insulin.

I know that health is not valued until sickness comes, but we should not wait to get sick to realize how important it is to live healthy.

In Rwanda, we have much more clinics and hospitals than wellness facilities, but I have hope that the fitness- and prevention market will outgrow the health care market one day.

In order for this to happen, we need to invest in health preventively using fitness as the best prophylactic than seeking for top treatments.

The car-free day is working, but it is not enough.

So much more can be done at the policy level in education and planning.

Having said that:

1. I challenge the City of Kigali to work with the private sector to enable outdoor fitness stations and running tracks in already planned public parks and gardens.

2. I also challenge the Ministry of Health to add fitness equipment to the list of health commodities eligible for tax exemption. In a tsunami of lifestyle diseases, the gym is a life vest. We have the choice now to consider gyms as health centers and eliminate the import tax where necessary, so that people can be incentivized to invest in fitness and other preventive routes.

3. I challenge the Ministry of Education to add a basic exercise physiology course in secondary schools curriculum so that kids can learn about energy consumption and to truly go in depth with nutritional education highlighting calorie based food quantification and Macro counting.

An ounce of prevention is worth a pound of cure. Benjamin Franklin.

Im just another Kigalian who pretends to know what the whole country needs.

Happy New Year!

Ivan Munye runs a gym and hes a professional fitness coach. His views are his and do not represent our editorial policy.

Read the original post:
Open Letter To Health, Education Ministers And Mayor, City Of Kigali - Taarifa Rwanda

Clock on white plate with fork and knife, intermittent fasting, meal plan, weight loss concept on ... [+] blue table

With the holidays upon us and everyone focused on watching their waistline, its a natural to think about the ideal diet to prevent weight gain and maybe even promote weight a little loss.

Lets face it, its really difficult to go on a diet. Diets are faced with a high risk of failure with the bulk of them failing, ending with eventual weight gain above and beyond where you started.

The concept of caloric restriction which has been explored as a way to improve longevity has been shown to be successful in animal models (mice), offering an enticing possibility to humans. But implementing this into your daily lifestyle may be problematic and may not be realistic in the long run.

Another more intriguing approach that has been gaining popularity in the past decade is intermittent fasting (IF), a form of time-restricted eating.

In a nutshell, its a way to extend the window of time during the day in which you dont eat. Instead of eating from the time you awaken, the goal is to delay the onset of eating, thereby extending your fasting period that naturally occurs when you sleep.

IF involves only eating for a defined period of time in a 24-hour period. For example, it may involve eating for an 8-hour period during the dayas opposed to grazing on food all day longand fasting for the remaining 16 hours. (During the fast, you are permitted to drink water, have black coffee, or tea.)

For example, instead of eating from 7 am when you awaken, you would begin eating at 11 am or noon until 7 or 8 pm. When you do eat, the goal is to eat moderately, although you are permitted to eat the foods that you would normally eat.

Variations on this theme include the 5:2 approach (eating normally 5 days a week and approximately 500-600 calories 2 days week), or alternate day fasting (ADF).

With IF becoming more popular, its important that physicians and other healthcare professionals be aware of the principles and science behind the diet in order to have a rational discussion with their patients.

In an article published today in the New England Journal of Medicine, Mark Mattson, PhD, a neuroscientist at Johns Hopkins School of Medicine, explains the nuances behind the approach to IF, along with why he adopted this approach to eating more than 20 years ago.

Mattsons personal reasons for adopting intermittent fasting began well before he embarked research into the topic itself. It actually began about 35-40 years ago as a method he could use to reduce symptoms related to acid reflux which he found were worse if he ate breakfast and then rode his bike to work in the research lab.

I started doing it way back in graduate school at the University of Iowa in the early 80s, he explained. So I quit eating breakfast and found that I didnt get the refluxand I havent eaten breakfast since then!

Little did he realize that this was at the beginning of a pursuit of a concept that would shape his research, and have broad implications for disease management, metabolism as well as weight loss.

Health Benefits of Intermittent Fasting

While certain subgroups of patients, including those with diabetes and pre-diabetes may benefit from adopting this approach to eating (by lowering HB A1C levels), its value and principles certainly extends to other subgroups including those with cardiovascular disease, neurologic ailments (multiple sclerosis, Alzheimers and Parkinsons disease) and patients with cancer.

While IF may facilitate weight loss by reduced caloric intake, its more important benefits include improved glucose regulation via lower insulin levels, reduced blood pressure and lower resting heart rate, all indicators of improved health.

There may also be a reduction in weight-related medical conditions such as elevated cholesterol, and non-alcoholic fatty liver disease (NAFLD), offered Dr. Minisha Sood, an endocrinologist at Lenox Hill Hospital, in New York City.

Importantly, intermittent fasting or alignment of eating with our natural circadian rhythms may positively impact the gut microbiome which could improve overall metabolism and health,she explained.

Metabolic Switching

The concept by which this is facilitated is known as metabolic switching, which according to Mattson, is a healthy homeostatic mechanism that evolved in Homo Sapiens over thousands of years during periods when food was scarce. This involves switching by our bodys cells from using glucose during the fed state to free fatty acids (FFA) and ketone bodies during periods of starvation. This switch, which is metabolically advantageous, actually serves to reduce inflammation by utilizing adaptive pathways in our cellular machinery.

As Mattson explains, glucose is the normal fuel our bodies rely on during the fed state. When we eat, excess glucose beyondimmediate caloric expenditures is stored as a compound known as glycogen in the liver for quick burst of energy, but excess as fats (triglycerides). Triglycerides or fat is broken down to compounds known as free fatty acids (FFA) along with glycerol. Further metabolism of FFA by the body produces compounds known as ketone bodies which are used by the brain, heart and other organs during periods when glucose is not immediately available.

Clearly IF is not for everyone, with lifestyle, age, medical history, work hours (shifts) and personal preference being key factors that may influence the ability to adhere to this lifestyle and approach to eating, as Mattson explains. There may also be sex differences and genetics that ultimately influence individual success with IF.

Time restricted eating or intermittent fasting may be actually easier to stick with than daily calorie restriction or daily calorie control, explained Sood. When studied head-to-head, intermittent fasting and daily calorie restriction are both equally effective for weight loss so its really a matter of finding an approach which works with ones lifestyle and which can be followed consistently.

In regard to potential downsides of IF, Sood explained that some people may experience increased hunger toward the end of the fasting period each daythe hunger response may wane over time and people adjust. If they do not feel an improvement in hunger levels or they experience headache or fatigue while fasting they may want to consider a shorter fast or an alternative approach to weight loss.

Health coaches and fitness professionals also have seen encouraging results in terms of improved stamina and muscle strengthening after integrating IF into workouts and training sessions for clients.

Ive seen clients drop 1-2 lbs per week, making no changes to their diet at the startonly changing the time that they eat, said Nicole Winhoffer, a fitness artist, and creator of the NW Method in New York City. Their brains functioned better, they performed better, and were able to execute 30% more in their workouts.

Elite athletes have also embraced this concept, according to Mattson. Its clear that British athletes have excelled in the Tour de France in the last 5-7 years, he offered. The potential reason? The use of keto esther, a supplement which Mattson points out has surged in popularity among elite British cyclists in recent years. The World Anti-Doping Agency (WADA), he explained, has cleared this compound since it is naturally derived. The results have been rather impressive to say the least.

Intermittent Fasting to Treat Chronic Disease

Buy there are several areas where Mattson believes that IF may have positive benefits including cancer and neurologic diseases such as multiple sclerosis (MS) Parkinsons, and Alzheimers disease .

He points out various studies where improvement in tumor burden may be seen. His rationale for this approach is based on the premise that cancer cells can only use glucose to proliferate. With IF, with only ketone bodies available, the cells are unable to survive and the tumor burden is reduced.

Research also supports the numerous beneficial metabolic effects of IF related to neurologic function, including positive effects on verbal and working memory and cognition seen in older adults. The benefits further extend to disease states such as MS where ongoing trials hope to show improved function based on preliminary results seen thus far.

Mattsons article is an important contribution to our understanding of metabolism.It demonstrates that beyond choosing healthy diets and avoiding high sugar/high fat and processed food, the amount of time between meals can provide significant benefits as well, offers Benjamin Hirsh, M.D., Director, Preventive Cardiology, Northwell Health's Sandra Atlas Bass Heart Hospital, Manhasset, New York.

Physician and public health guidance on how to implement healthy lifestyle choices overall will yield much greater benefits overall to individuals hoping to improve their health and the population at large, he explained. However, for the individual who wants to try a diet where the pattern is as much about fasting as it is about food intake choices, there is now a dietary pattern that they can pursue.

However, this also must be done under the guidance of a physician very knowledgeable about this science, and the diet must be followed very strictly, which will be difficult to do outside the context of a clinical trial, he added.

Breakfast As The Least Likely Meal

Mattson sums his thoughts about IF up by stating that from an evolutionary perspective, breakfast is the least likely meal, a reflection of his thoughts that embrace cellular adaptations and metabolic switching as products of evolution of human physiology. Mattson explains that we never awoke to a ready-made breakfast over ten thousand years ago, prior to the agricultural revolution.

Instead, humans had to forage or find food, or make a kill. It involved work and time with the natural process of fasting already part of our existence before we could ever eat.

He also envisions how this approach could one day be adopted as part of an approach or treatment for obesity, to help jumpstart the process with inpatient stay, ideally reimbursed by insurance companies or other third party payers. Since we already treat alcohol use disorder and opiate abuse in this manner, why not obesity? The concept is compelling to say the least.

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Can Intermittent Fasting Help You Lose Weight And Improve Your Health? - Forbes

SACRAMENTO, Calif. The Sacramento SPCA was awarded a grant this month totaling $20,000 as part of Petco Foundation's Holiday Wishes campaign, and it's all thanks to the heartwarming story of Lee and Tony.

Petco's Holiday Wishes campaign allows adopters to share their stories of how their adopted pet changed their lives, giving the organization they adopted from a chance to receive a grant award. Sacramento SPCA [SSPCA] was not only selected to receive an initial grant of $10,000, but Lee and Tony's story touched so many hearts that SSPCA was awarded an additional $10,000, coming in second place in the People's Choice Awards.

Sacramento SPCA staff and volunteers gather to celebrate the receipt of the Holiday Wishes grant, along with Lee Asher, Tony Too Toned and members of Petco in Folsom and the Petco Foundation.

Sacramento SPCA

Lee Asher of The Asher House already had nine rescue dogs when he met Tony, a German Shepherd, at the Sacramento SPCA in 2018. He wasn't necessarily on the lookout for a new member for his pack, but the two bonded immediately.

"I really just couldn't believe how big he was," Asher said in the submission video. "This was the biggest German Shepherd I have ever seen."

'Bear,' as he was named at the shelter, was about 40 - 50 pounds overweight, which is particularly dangerous for a German Shepherd due to the immense pressure on his hips. This breed in particular is at risk for hip dysplasia and other health issues, so Bear needed to lose weight, fast.

Though he had initially been abandoned at the shelter, he was adopted in 2016 and lived with a family for two years. However, the family needed help caring for Bear, and brought him back to the shelter in 2018. SSPCA welcomed him with open arms and was beginning the weight-loss journey when Asher stepped in.

"Lee Asher came in and started fostering him and kind of helped him get on that road to losing weight," Dawn Foster, Marketing and Public Relations Director for the Sacramento SPCA, said. "Lee and his whole pack are very active."

To this date, the affectionate German Shepherd has lost 50 pounds and was renamed 'Tony Too Toned' to reflect his slimmer figure.

"He looks like a normal German Shepherd now," Foster said. "He's not caring all that extra weight and he's living his greatest life with Lee Asher and his whole pack of dogs traveling around the nation, trying to help other animals get into homes.

Asher travels around the country with his furry family of dogs, educating and encouraging people to adopt or foster animals from reputable shelters. At the start of an adventure, Asher rounds a motley crew of pups into his RV and sets off.

"It's pretty unique," Foster said." He has done a fantastic job of being able to balance having that many animals in his house, and I believe that it is eventually his wish to create his own sanctuary to be able to help even more animals than what he does now."

According to the submission video for the Holiday Wishes campaign, Asher says that Tony fit right in with the family when he was adopted.

"He came right into the house, met all the dogs, and immediately fell in love with all of them," Asher said. "He looked so happy trying to keep up with all of them, running through the snow, chasing them."

Though they challenged him by being more active than he was used to, Tony was accepted into the odd pack right away.

"It's really neat to see them all together," Foster said of the group. "We've met quite a few of them. We've been to his house, and he's been to the shelter quite often. He visits several times a year and brings, you know, a handful of the kiddos with him [] it's really amazing to see how all the dogs are interactive and just do so well together, especially on the road in his RV. He definitely has it figured out."

Asher estimates that the crew has succeeded in getting over 500 dogs adopted through adoption events. Asher even occasionally returns to SSPCA to host an event, inspiring people to look past the first impression of a shelter dog and give a lucky pup their love.

SSPCA is the only 100% non-profit animal shelter in the Sacramento region. The local animal shelter relies on donations from the community and its partners, such as the Petco Foundation, to fund its incredible work. As such, a $20,000 grant is a huge holiday gift for SSPCA, and will go directly to helping more animals like Tony in the future. Additionally, the SSPCA helps provide low-cost surgeries and medications for pet owners who are looking for affordable animal care.

"About 1 in 5 animals that enter the shelter require some sort of extended medical care," Foster said. "For instance, beyond vaccines and spay/neuter surgery, they may require mass removal, some sort of special surgery, skin conditions, some sort of extra special medical treatment that would likely require them to be in foster care and take some time for them to heal before they would be ready to be placed in their forever homes. So, those extra funds help us say "yes!" to all those animals that come in, and "yes!" to the families that come to us with nowhere else to turn."

For dogs like Tony, the SSPCA is life-saving. If you are considering donating this holiday season, check out the SSPCA's website. The shelter is currently doing a Holiday Fund Drive and is asking for donations to continue to accomplish its work on behalf of animals in the Sacramento region.

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'The biggest German Shepherd I have ever seen' | Sacramento SPCA awarded $20,000 thanks to Tony and traveling Asher Pack - ABC10.com KXTV

Did you ever think that something as basic as a cup of tea or coffee in the morning can keep you in shape? Yes, it is true. These beverages do not only help in keeping you energetic and overcome the sleep inertia. In fact, tea and coffee are associated with weight loss.

According to the researchers at the University of Illinois, moderate consumption of caffeine on a daily basis can help in keeping cholesterol levels under control and shedding those extra kilos. It works by weakening the effects of sugar and fat-rich diet.

The findings of this study showed that caffeine consumption can decrease your bodys fat absorbing capacity by 22 per cent whereas it can slow down the weight gaining by 16 per cent.

Well, this is not the first time that caffeine is being linked to health benefits. From improving your physical performance to reducing your risk of developing type 2 diabetes and protecting you from chronic conditions like Alzheimers and dementia, caffeine is known to do it all for you.

Notably, caffeine is a stimulant that blocks adenosine, the inhibitory neurotransmitter by reaching your brain through the bloodstream. The moment this occurs, certain other neurotransmitters like dopamine and norepinephrine start firing neurons at a faster rate, improving your energy level and brain function.

Several studies have found that caffeine can potentially boost your metabolic rate and increase fat burning. It improves physical performance by boosting adrenaline levels in the blood and breaking down body fat and producing fatty acids as fuel.

Coffee is believed to contain vitamin B2, B5, B3, potassium, and manganese. These nutrients are essential for your bodys better function. Additionally, coffee drinkers have been found to be at 60 per cent lower risk of developing Parkinsons disease which is the second most prevalent neurodegenerative disorder worldwide. Even if you are suffering from anxiety or depression, consuming a cup of coffee can uplift your mood and dramatically reduce your risk of committing suicide.

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Want to Lose Weight? Have a Cup of Coffee or Tea Everyday - India.com

Kaytie Boomer | MLive.com file

Two sisters share the honor of being valedictorian, a Saginaw man reclaims his health and loses nearly 500 pounds, and a Bay County woman uses YouTube to talk about her disability and connect withtens of thousands of subscribers.

There were many positive and inspiring stories to be told in mid-Michigan in 2019. Here's a look back at these and several others:

Kaytie Boomer | MLive.com file

Meet Gretna VanFleet, the 88-year-old whose name inspired Greta Van Fleet

Greta Van Fleet is a group of young Michigan rockers whose sound is reminiscent of Led Zeppelin.

Gretna VanFleet is the 88-year-old bluegrass musician who inspired the bands name.

As Greta Van Fleet prepared to perform on "Saturday Night Live" in January 2019, Gretna VanFleet said their popularity was getting her more recognition as well. At least in Frankenmuth, the band's hometown where she also lives.

I get a lot of response. I rarely go anyplace, but when someone recognizes the name or the band ... sometimes people react, said VanFleet, while sitting in her favorite chair in the living room of her house.

Read the full story here.

Kaytie Boomer | MLive.com file

After losing nearly 500 pounds, man has second chance at life

About three years ago, at the age of 38, Carlos Orosco weighed 650 pounds, was in poor health and facing an uncertain future.

If he didnt lose weight, his doctor told him, his health would continue to deteriorate and his life expectancy was uncertain.

He also learned he was going to become an uncle.

His doctors warnings and a desire to see his niece grow up motivated him to make a radical change.

I personally gave myself the timeline of turning my life around before I reached 42 years old, to do what needed to be done, Orosco said. I cut out all fast food, all fried foods, all breads, alcohol.

By changing his diet, Orosco lost 100 pounds. Then, on Dec. 22, 2016, he underwent bariatric surgery at Covenant HealthCare in Saginaw. The surgery was a success, taking his weight from 550 pounds down to 300.

After that, I had to start putting forth the effort, he said.

Since the surgery, by eating right and exercising, Orosco has been able to achieve and maintain his goal weight of 185 pounds.

Read the full story here.

Isis Simpson | MLive.com file

Meet some inspiring mid-Michigan women who are making a difference

In March, Women's History Month, MLive/The Saginaw News featured several influential women making a difference in their mid-Michigan communities.

These inspiring women are elected officials, entrepreneurs, law enforcement officers, volunteers and more.

Read the full story here.

Kaytie Boomer | MLive.com file

Group cleaning up trash in Saginaw encourages others to do the same

DeShawn Hayes is an advocate for recycling and cleaning up Saginaws scenery.

If you see trash on the side of the road, pick it up, is the message Hayes wants to instill in residents.

Hayes, along with several dozen volunteers and other organizers, cleaned a lot on North Michigan Avenue between Genesee and Davenport on a Wednesday morning in March. Yeager Asphalt handled the trash that was collected at the site.

Im trying to clean up all of Saginaw, but I cant do it myself, Hayes said. But I can rally the people.

Hayes created #SPOTitSNAGit and hopes it inspires a movement of young litter eliminators.

Read the full story here.

Rachel Ellis | MLive.com file

Mom thankful to see Mother's Day after aneurysm turns life upside down

Shortly before Christmas 2018, Sandra Gonzales was busy with another day of work. The single mother of two had no idea the headache she experienced that day would turn her life upside down.

I didnt think it was that bad at the time. Im a single mother, so I always have to be strong, I cant get sick," Gonzales said.

But when the pain wouldnt quit, the 45-year-old Gonzales asked her brother, Hondo, for a ride to the hospital. There, she learned she had a brain aneurysm and would need surgery.

It didnt sink in. I remember thinking, Well, I have to work in the morning, cant this wait?" she said.

Five months later, Mothers Day had new meaning for Gonzales and her children, Santana, 16 and SaMiya, 14. This year, it was about celebrating that Gonzales is still alive and on the road to recovery.

Read the full story here.

Kaytie Boomer | MLive.com file

Saginaw sisters share honor as valedictorians, both seek MSU engineering degrees

After years of focusing on raising superstar students, the Gates family in Saginaw is celebrating.

This year, their second child graduated from Arthur Hill High School with a perfect 4.0 grade-point average and as valedictorian of her class. Last year, her sister accomplished the same thing.

Both plan to become electrical engineers.

Morgan and Mason Gates are the daughters of Cassen and Tracy Gates. Morgan graduated on June 6 from the Saginaw Public School District with plans to follow her older sister into Michigan State University.

Read the full story here.

Rachel Ellis | MLive.com file

Saginaw man saves drowning man up north, runs 20K race less than 2 days later

Robert Bob Hillier was eating lunch with his wife Dawn Goodrow on Gun Lake in Mason County on July 2 when he heard a cry for help.

Minutes later, Hillier and neighbors had saved a man from drowning and helped bring him back to consciousness as medical personnel arrived.

Hillier, who spends time at the Saginaw YMCA, said his physical fitness played a role in him being able to help save the drowning man.

Ive always been a weightlifter and my dad always took me to the Y as a kid, Hillier said. Id get away from lifting a little bit for running sake, but Ive been lifting more often these past few months.

His conditioning allowed him to compete in a 20K race in Frankenmuth less than two days after rescuing the man.

Read the full story here.

Rachel Ellis | MLive.com file

With 38,611 YouTube subscribers, Bay County woman isnt letting disability stop her ability

When 20-year-old Michaela Davert began making videos on YouTube, she never thought that she would gain an audience of more than 38,000 subscribers.

I have connected with so many individuals through YouTube," Davert said. Even if I just reach one person with my videos, thats all that really matters to me.

Davert has osteogenesis imperfecta, a condition shes had since birth that prevents her bones from producing enough collagen, a protein vital to the bones in the body. Because of this, Davert has fragile bones, is just 2 feet, 7 inches tall, and has issues with her spine and heart.

She hasnt let a disability get in the way of her ability.

People are surprised to see someone like me put myself out there, Davert said. This started out as a hobby but has now become a passion of mine."

Daverts YouTube channel, FunsizedStyle, where she shares insight on what its like to live with her disability and also uploads makeup tutorials, has caught the attention of WEGO Health, an organization that recognizes and honors those making a difference in the online health community.

Read the full story here.

Rachel Ellis | MLive.com file

Saginaw woman starts support group for pregnancy loss, infertility

About a year ago, Anesha Stanley nearly lost her life due to an ectopic pregnancy an egg attached outside her uterus that forced her to have emergency surgery.

Since then, shes been coping with the loss and channeled her pain to help other women who have experienced pregnancy loss and infertility.

Stanley and her husband, Rodney Stanley, have created the Keys of Hope Foundation & Support Group as a local resource to inspire hope in those trying to conceive, deal with infertility or are suffering through pregnancy and infant loss.

Read the full story here.

Rachel Ellis | MLive.com file

Gospel star opening school in Saginaw to help adults find their gift

Jessica Reedy has traveled the world on account of her amazing singing voice. She has learned lessons from being in the entertainment industry. Now she is back home in Saginaw bringing with her a new school to help others find themselves.

Reedy was first runner-up in the gospel singing competition "Sundays Best" during its second season on cable TV network BET in 2009.

On Oct. 7, class started at The Industry Development Center, a school Reedy started that offers college-level courses.

If you do not know what your gift is, we are going to help you discover it, Reedy said. If you know what your gift is but feel stagnant, we want to teach you how to.

Read the full story here.

Rachel Ellis | MLive.com file

After 40 years, woman meets dad through deceased mothers Facebook page

Two years after Rachael Jones mom died, a man sent a message to the inbox of her mothers Facebook page.

Jones, who had access to the page, learned the man was searching for his daughter. She had never seen her biological father in her 43 years of life.

First, she was curious because the message came from a Facebook profile that wasnt his own. When he said his name however Mark Kain, who also went by Mark Grunwell she knew who was messaging. Her mom had told her he was her father.

Feelings of resentment began to build.

Can I ask why you never tried to be my dad? Jones asked.

Kain, 62, admitted he made a mistake in 1975 when he left his family. He wanted to build a bridge in 2018.

Yes, of course, I have no excuse should have been there for you, Kain replied.

Their online conversation continued. Kain wanted to build a new relationship and take responsibility for his actions. It led to a face-to-face meeting in October.

Read the full story here.

Courtesy | Deborah Hauser

Saginaws Paul Walter Hauser stars in Clint Eastwood movie about Richard Jewell

A Saginaw native who has been climbing the Hollywood ranks as an actor is the star of a new Clint Eastwood movie about Richard Jewell.

Paul Walter Hauser portrays Jewell, a security guard who found a backpack with pipe bombs inside it at the 1996 Summer Olympics in Atlanta, Georgia. Jewell alerted the police and helped to evacuate people from the area before the bomb exploded. Jewell initially was hailed as a hero until it was reported he was being investigated as a person of interest by the FBI.

The movie Richard Jewell premiered in theaters on Dec. 13.

Hauser said he trained for the role to play Jewell by watching lots of video footage and studying photos and other materials.

I watched a lot of footage of Richard and tried to pick up on mannerisms and his general energy and spirit, which had such a Southern chivalry and a sense of duty, Hauser said via email to MLive-The Saginaw News.

Hauser, a Valley Lutheran High School alumnus, has also landed roles in TV series and movies such as Super Troopers 2, I, Tonya and BlackKklansman.

Read the full story here.

Emil Lippe | MLive.com file

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12 feel-good stories of 2019 in mid-Michigan - MLive.com

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