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Your healthy lifestyle might not be that healthy after all - especially if diet and exercise become extreme.

Dr. Deborah Michel, regional clinical director of Eating Recovery Center and Pathlight Mood and Anxiety Center, The Woodlands, explained that what appears to be a healthy habit on the surface could, in reality, be obsessive exercise and disordered eating.

The difficult part is knowing the difference, she said.

Compulsive exercise, sometimes referred to as exercise addiction, occurs when physical activity becomes too much. Injury, illness, socializing with friends or an incoming storm cannot stop an individual who exercises obsessively.

Similarly, what begins as a restrictive diet can become obsessive and result in disordered eating and heightened concerns about body image.

Another area of concern is nervosa orthorexia - an obsession with eating healthy, explained Dr. Sophie Schneider, assistant professor in the Menninger Department of Psychiatry and Behavioral Sciences at Baylor College of Medicine.

Individuals with this disorder become so preoccupied with eating right that it actually becomes damaging.

Schneider agreed that it is tricky to identify when exactly a behavior goes from improving health to hurting an individual.

We dont have well-defined definitions of when we cross the line, she said.

And quitting is complicated.

You can stop drinking alcohol, but you cant stop eating or exercising, Schneider said.

Dr. Kimberly James, at Stepping Stone Therapy, said that increasing awareness of disordered eating and compulsive exercise is critical to early intervention by licensed psychologists and medical professionals.

Here, these three local experts offer advice for staying healthy - and avoiding extremes:

Watch for warning signs. Exercise becomes obsessive, when it interferes with other important activities, like work, school or relationships, Michel said. Individuals might treat exercise as permission to eat or to purge when they consume too many calories.

Exercise becomes something that you must do, Michel said. When you dont work out, you become angry, your mood changes. You exercise regardless of whether youre sick, exhausted or injured.

While exercise can help lift moods and manage stress, too much physical activity can result in more anxiety.

It becomes a way to escape at the cost of everything else and negatively impacts interpersonal relationships, Michel said. Exercise is part of a healthy lifestyle, but it cant become the only way to cope. You need to have a wide array of coping skills.

Disordered eating can manifest in overly restrictive dieting, as well as bingeing and purging.

Symptoms of orthorexia include eliminating entire categories of food from a diet, believing self-esteem is directly tied to ones ability to stick to a diet, spending too much time planning meals, restricting calories or hiding food from others.

Reach for more realistic expectations. Schneider said both men and women feel pressured to not only be trim but also muscular.

For women, its not enough to just be skinny anymore, she said. You also have to be toned.

Men are also trying to lose weight and bulk up simultaneously. Theres been a heightening of this message to men, Schneider said. With male movie stars, for instance, theyre not just muscular, theyre cut down and have a physically not-possible body.

She said that younger generations are often more aware that photos are retouched. Still a number of people aspire to look like the images of actors and models in magazines, movies and social media, she added.

Michel encourages patients to view these images with a critical eye and recognize that societal messages of what is perfect are often unattainable.

This thin ideal is unrealistic, she said. Everyone has to accept their own body types. When a person is trying to mold their body into someone elses ideal, that is a problem.

Consider your whole body. Individuals might say they only want to fix their arms or drop five pounds. In the meantime, they arent paying attention to their whole body and how they feel in general.

Take a patient who doesnt like their nose, says Schneider: Suddenly, thats all they see in the mirror.

It distorts the way they see themselves, she said. Only paying attention to your flaws can stop you from seeing your whole appearance.

Does a day off from diet or exercise make you nervous? It shouldnt. When exercise becomes obsessive, it can affect an individuals ability to get enough sleep, Michel said. Maybe they stay up late or wake up early to fit in a workout.

Or they totally ignore that a body needs time to rest or recover after a workout, she said.

That time off from exercise shouldnt be a problem, she explained.

Schneider added that anxiety can also result when people stray from their diets. She recommends seeking balance in both exercise and nutrition.

Group exercise might be the solution, she said. Not only will individuals learn healthy routines from trainers, they also benefit from the social aspect of a class.

Jamesworks with a professional trainer - and in her practice, often focuses on the relationship between nutrition, fitness and mental health.

The trainers help James work on different muscle groups during each session - and also time the routines.

Im not there for three or four hours, she said. I go, and I love the way I feel afterwards. But if a friend is in town or a family member - or theres a ballet I want to see, I go. Exercise does not stand in my way.

Make decisions that are sustainable. Schneider suggests asking Is this something I could continue for a while? when making a change in diet or exercise.

For example, walking a certain amount of steps or exercising for a certain amount of time can be a sustainable goal. Its easy to want to continue these healthy habits. But ruling out an entire group of food items like carbs is unsustainable, Schneider added.

Balance is key, she said.

There are no such things as good foods or bad foods, Michel added.

Diets dont work, she said. We really encourage a balanced and healthy lifestyle. Its about lifestyle, not slashing calories or fad diets.

Is negativity part of your program? If so, get rid of it. Exercise should be fun, Michel said. People sometimes lose the ability to see exercise as something that can be enjoyable, she cautioned.

Consider it a warning sign if you no longer enjoy a stroll with friends and family or walking out in nature, because you would rather be pounding the pavement instead. Michel said to be careful if a workout routine shifts from being pleasant to being a punishment.

Theres a difference between I shouldnt have eaten that donut and Im a really bad person because I ate that doughnut, Schneider explained.

Individuals who have struggled with weight can carry criticisms they have heard from others, even after losing weight.

There are also fears of regaining weight, or a desire for the positive reinforcement that comes with shedding pounds.

If youre being unkind to yourself mentally thats a good sign that you could use some support, Schneider said.

James recommends giving yourself grace. You have to be compassionate with yourself, she said. Get out of that punishing mentality.

Remember, were still in a pandemic. Stress, anxiety and depression caused by COVID-19 can also exacerbate obsessive exercise and disordered eating.

For example, individuals can exercise continually at home without anyone knowing, or miss miss eating with others who can model healthy behaviors.

Isolation can also increase risk of eating disorders and compulsive exercise. The Eating Recovery Center, is currently experiencing a higher number of patients than normal.

The demand for treatment right now is incredible, Michel said.

Build a team. James recommends working with a physician, a registered dietitian who can check nutrition plans and a psychologist or therapist to address issues that could come into play.

You need a team, she said. Then youre operating from a place of knowledge.

Stress from work or school could be behind obsessive behaviors. And if a person is an emotional eater, its impossible to kick the habit without addressing its root cause.

My job is to get in there and find out why, to help you feel more aligned, James said.

Individuals sometimes carry fear that if they gain weight, they will no longer be attractive or loveable, she added.

Weve got to tackle those issues - and unpack all of that, she said. You have to recognize whats stirring up inside of you, to know it, to name it and move onto something else.

Lindsay Peyton is a Houston-based freelance writer.

Read more:
How to know if eating healthy and exercising crosses the line to compulsion or worse - Houston Chronicle

If youve received a diagnosis of erectile dysfunction (ED) and have a heart condition, you might be wondering which ED treatments are safe and effective.

There are currently several treatments available for ED. Many of the first- and second-line treatments used for ED are also appropriate for people who have heart disease.

This is great news, since complaints of ED are common in people who have cardiac conditions.

In fact, Dr. Joel Kahn, a cardiologist and the director of the Kahn Center for Cardiac Longevity, says the complaints often precede the diagnosis of heart disease by a number of years, and an opportunity is missed for earlier heart diagnosis and treatment.

The complaint should lead to an assessment of all traditional measures like adequacy of blood pressure control, blood glucose control, blood cholesterol control, smoking, diet, and fitness as well as labs to evaluate these issues, testosterone levels, and thyroid hormone levels, he said.

Heres an overview of the ED treatments that are safe and effective for people with heart disease.

Several lifestyle factors can have a positive outcome for both ED and heart disease. Your doctor may talk to you about certain habits you should quit, like smoking, or habits you can implement, like exercise.

Kahn says the first safe ED treatment for people with heart disease is to look at their lifestyle.

Some patients regain their sexual function by improved diets focusing on whole plant selections, gradual increases in fitness activities, quitting smoking, weight reduction, and better sleep therapies, he said.

There are day-to-day changes that can help improve your heart health as well as manage ED.

The American Urological Association recommends a referral to a mental health professional to help you:

The focus of counseling sessions will be helping you reduce anxiety about sexual situations and improve communication between you and your sexual partner about any sexual concerns.

You can also discuss ways to include ED treatments into your sex life.

Oral medications that include phosphodiesterase type 5 (PDE5) inhibitors are the first-line treatment for ED, according to a 2016 research review.

The most common are sildenafil (Viagra) and tadalafil (Cialis). Other oral medications include vardenafil HCL (Levitra) and avanafil (Stendra).

These four PDE5 inhibitors are the only oral medications approved in the United States by the Food and Drug Administration (FDA) to treat ED.

After lifestyle modifications, Kahn says PDE5 inhibitors are the second approach to ED treatment.

They are generally safe to use in stable heart patients not taking nitroglycerin medication, if the extent of their heart disease is known and if they have at least average fitness and stability, he said.

Taking certain PDE5 inhibitors like sildenafil alongside nitroglycerin-based medications (nitrates) is contraindicated, meaning they shouldnt be used together. Using them together can result in severe low blood pressure (hypotension) and death, according to a 2018 research review.

Men on nitroglycerin medications with poor fitness, with unstable symptoms, and not fully evaluated should not be treated with these medications, Kahn said.

Moreover, in some people with heart disease, Kahn recommends performing a treadmill stress test before prescribing medication.

Treadmill tests also help determine whether youre healthy enough for sexual activity, since this often involves physical effort and increasing your heart rate.

A. Medications like Imdur, Isordil, nitroprusside are all blood pressure medications based on organic nitrates. These medications should not be used in conjunction with PDE5 inhibitors.

Many patients with prior history of angina [chest pain] may have nitroglycerin listed as a medication, but if they havent used the medication in a long time, they may be able to use PDE5 inhibitors. It is most important that these situations be cleared by the patients cardiologist prior to prescribing.

Joseph Brito, MD

Alprostadil is a drug that increases blood flow by expanding blood vessels. When injected into the penis, it increases blood flow to the penis, encouraging an erection.

Its considered a self-injection therapy, meaning you or your partner can learn to inject it into the side of the penis.

This is an option for treating ED if oral drugs dont work, have too many side effects, or cant be used because they may interact with other medications.

If low testosterone levels and low sex drive are factors in your ED, your doctor may recommend testosterone therapy in combination with a PDE5 inhibitor.

Experts also note that addressing low testosterone on its own isnt always enough to improve ED, so working with ED-specific treatments can help.

A vacuum erectile device with constricting ring (aka a penis pump) is a pump that helps you get and maintain an erection.

For the most part, penis pumps are safe, well tolerated, effective, and have high reported satisfaction rates.

In general, doctors can recommend a penis pump as a first-line treatment for ED for their patients who have heart disease. These devices can also be used with oral medications when appropriate.

A penile implant is the primary surgical treatment for ED. There are two types of penile implants:

The main benefit of this treatment is the ability to generate an erection for as long and as frequently as desired.

In general, a penile implant is a safe third-line treatment for ED in people with heart disease.

That said, its often only recommended for people who are fit for surgery and cant use oral medication, injections, or penis pumps.

Yes, ED is common in men being treated with stents in their heart arteries for advanced heart blockages, Kahn said.

In fact, if you ask men about ED at the time of their stent placement, Kahn says youll often learn that theyve had issues for years with sexual performance that wasnt recognized as a risk factor for heart disease, and the opportunity for earlier diagnosis was lost.

Kahn says men who are getting stents often have:

This leads to heart disease and ED. The risk factors are identical, he said.

Other reasons for experiencing ED after having a heart stent put in place include medications and depression.

Some people take beta-blockers for continued treatment after getting a heart stent. A common side effect from these medications is sexual dysfunction due to changes in blood pressure and heart rate.

ED from beta-blockers can be reversible when the medication is stopped.

Many people who have had a heart stent placed also experience depression. Depression is associated with low libido, or sex drive. Additionally, antidepressant medications can also lead to ED.

Many people living with chronic heart disease have other health conditions as well, each of which can cause ED on their own.

For some people who have had heart attacks, theyve been experiencing blocked smaller arteries for some time and may have had trouble with getting or maintaining an erection as a result of poor blood flow to the penis.

Dr. S. Adam Ramin, a urologic surgeon and medical director of Urology Cancer Specialists, says that for a person to get a strong, stiff erection, their arteries must be in tip-top shape.

But, unfortunately, as the arteries become clogged, flow decreases, and there is not enough blood flowing into the erectile bodies of the penis to get a successful erection, he said.

ED can become even worse with a failing heart since, in addition to the underlying vascular problems, a failing heart will not be able to pump adequate blood to the penis, Ramin said.

Treatment for heart failure often includes beta-blockers, which manage heart rate and blood pressure. One of the possible side effects of these medications is sexual dysfunction.

ED can be a sign of heart disease, yes. Those with an ED diagnosis are at higher risk for cardiovascular disease, coronary disease, and stroke.

ED and heart disease also share many of the same modifiable risk factors, such as:

An older 2011 research review found that ED is likely an independent risk factor for cardiovascular disease.

More recently, the American Heart Association says results from a 2018 study found that ED is associated with a twofold increase in heart attacks, strokes, and cardiovascular death beyond traditional risk factors.

Building from that research, preliminary results from a 2019 study found that even after adjusting for shared risk factors, men with ED were 66 percent more likely to receive a diagnosis of atrial fibrillation, or irregular heartbeat.

Although future research is needed, the study authors point out that if a patient has ED, physicians should investigate other cardiovascular risk factors and initiate treatment as soon as possible.

There are a number of treatments that help with ED and are safe for you to try when you have a heart condition.

Lifestyle changes are a great place to start. What you do on a regular basis, like being active during the day, can improve erectile function and benefit other aspects of your health.

Whether you take medication for ED, are considering surgery, or making changes to your lifestyle, talking with a mental health professional can also help you with your health and relationships.

If you have a heart condition or heart disease, consulting with cardiology and urology healthcare providers is important to develop a safe treatment plan.

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What Are the Best ED Treatments for Heart Patients? - Healthline

After a long day at work and maybe even an evening workout to boot, nothing is quite as satisfying as coming home to a nice dinner. Of course, chaotic and inconsistent work schedules complicate this fantasy and sometimes we eat this meal at all different hours of the evening.

The question is though, is there a specific time you should be eating dinner? We spoke with Cynthia Sass, RD, CSSD, and NYC- and LA-based performance nutritionist and Sydney Greene, MS, RD, from Greene Health to explore this question further. And luckily, there isn't just one best time to eat dinner.

Read on, and for more on how to eat healthy, you won't want to miss these 21 Best Healthy Cooking Hacks of All Time.

Eating a big meal before bed could wreak havoc on your sleep cycle, so it's important that you time your dinner plans accordingly to avoid potentially ruining a restful night's sleep.

"The goal is to finish eating dinner, and any dessert, at least 2-3 hours before bed," says Greene. "For most [people], with hectic workdays, this is not entirely realistic so set a non-negotiable 1 hour before bed that is food-free. Research shows that those who go 2-3 hours without eating before bed have a decreased cancer risk, insulin resistance, and inflammation."

Sass also shares a similar viewpoint. "I generally recommend three hours between the time you finish eating and the time you go to bed," she says. "The exception is if you're an athlete or on a strength training program and trying to build muscle. In this case, a lightish protein-rich snack about one hour before bed is recommended."

"In general, I encourage clients to aim for 3-5 hours between meals as this allows the body time proper time for digestion," Greene explains.

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Sass also says that between 4-5 hours is a sufficient amount of time to wait between meals and, as she told us in the story, "This Is the Best Time to Eat Lunch" practicing mindfulness is key in determining when your body needs its next meal.

"I advise my clients to pay attention to hunger and fullness cues in addition to energy, mood, and other indications of when and how much to eat," she says. "I believe it's best to have a mild to moderate level of hunger when you eatnot starving, but some concrete physical signs and symptoms of hunger."

RELATED: 11 Mindfulness Hacks to Eat Less, According to Experts

Greene shares a similar perspective on the importance of mindfulness as Sass.

"Listen to your body. If only two hours have gone by since you had your snack, go ahead and have dinner. It is better to sit down for a meal a little hungry than totally ravenous, as this prevents overeating," says Greene. "Since most [people] have lunch around noon and 1 pm and then dinner around 7 pm and 8 pm, I recommend aiming for a snack around 3 pm and 4 pm."

Greene also points out that a snack should be less than 200 calories and provide some kind of protein and, ideally, have less than five grams of sugar.

The most important takeaway from this question is to not skip dinner, says Greene.

"I find when people skip meals, they lean more on snacks, which leads to overeating due to lack of overall satisfaction," she explains. "If [you're] working out after work, have a light snack around 4 pm."

As a post-workout snack, Greene suggests one string cheese with an apple, or two dried dates with 1-2 tablespoons of peanut butter, or a handful of high fiber crackers and 1-2 tablespoons of hummus. She also recommends packing a few nuts to eat post-workout so you can immediately replenish your muscles. "Dinner can then be something light [like] a green smoothie, veggie scramble, [or] turkey roll-ups."

Sass says that if you work late, you should pack your dinner or order something healthy into the office.

"You don't want to work late, come home, eat dinner and go right to bed," she says. "This doesn't allow your dinner to digest well before sleep, which can interfere with sleep and may lead to weight gain because metabolism slows during sleep as your energy demand is lower during this time."

Sass says that if you hit the gym after dinner, it's best to split your meal in half and eat the first half a few hours before your evening sweat session. Then, go ahead and eat the other half afterward. She recommends eating the carb-heavy portion of your dinner prior to working out so that you have the energy to power through it and saving the vegetables, protein, and healthy fats for the post-workout part of your dinner.

Eating a big meal can disrupt your sleep cycle just as much as not eating enough before bed.

"You may not sleep well or you may wake up in the middle of the night hungry," explains Sass. "You also miss out on key nutrients needed for maintenance, repair, and healing of cells in the body."

Now you probably have a better idea of when you should eat dinner, with a few main factors considered! For more ways to keep health top of mind at the end of the day, don't miss these 9 Healthy Dinner Habits For A Flat Belly.

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Exactly When to Eat Dinner to Lose Weight, Says Experts - Yahoo Lifestyle

He who eats until he is sick must fast until he is well, is an English proverb. And Ben Franklin hit the nail on the head with: To lengthen thy life, lessen thy meals. Fasting has been around for millennia, but lately theres been focus on intermittent fasting -- not eating for 12-16 hours daily -- as a way to lose weight and upgrade your metabolic profile.

So, is IF effective? The latest study, published in JAMA Internal Medicine, says its not a help for weight loss. Thats caused a lot of confusion. But this studys IF participants could eat any unhealthy thing they wanted from noon to 8 p.m. for 12 weeks. And that fasting group didnt take in any fewer calories than the studys other group, who were allowed three meals a day and snacks whenever they wanted. When the researchers compared results, they concluded IF doesnt make you metabolically healthier or help you lose more weight than eating around the clock.

Time-restricted eating, but pigging out the rest of the time on foods that prematurely age you, is never a good idea. Weight loss and metabolic improvements depend on how you fuel your body. You want it to be plant-based, high-fiber, with lean proteins and omega-3-rich fish (dont reduce your overall protein intake). If you eat that and add IF, youll more easily reduce your calorie intake, lose weight, improve metabolic markers such as blood sugar levels, and reduce lousy LDL cholesterol levels. Nothing iffy about that!

Tattoos are no sweat -- literally

Recently, a schoolteacher in France lost his teaching job after parents complained their kids were scared of him. The reason? The 35-year-old man has every inch of his body (even his tongue) covered in tattoos. Hed spent at least 460 hours getting inked.

Tattoo enthusiasts may not be aware that such extreme decorations pose health risks, but they do -- from allergic reactions to cancer caused by the black ink and heart disease and heart failure caused by the cadmium in red ink.

Now researchers have identified a new hazard: The ink can keep sweat glands from functioning, leading to chronic skin irritation, heat cramps and heatstroke. A study published in the Journal of Applied Physiology evaluated the amount of perspiration generated by people with tattoos. It turns out that when the body sends a message to sweat glands under inked skin to Sweat, baby, sweat, the glands just dont. In short, tattooing functionally damages secretion mechanisms, say the researchers.

So, before getting a tattoo, consider the risks and take precautions.

-- Infection? Theres no way to tell if the ink is safe (some, says the Food and Drug Administration, is better suited to painting cars), and bacteria and other pathogenic materials can end up in ink. If the shop doesnt seem clean or the tattoos are deeply discounted, leave immediately.

-- Check that the practitioner is using PPE, and needles and ink from sealed containers.

-- Avoid blanketing large areas of the body with ink. Less is more.

-- Do research before making your epidermis a canvas.

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Intermittent fasting: Get the real scoop, not misleading headlines - Pampa News

Losing weighttakes commitment and discipline, money, knowledge, and, of course, no shortage of resolve to alter your habits for the better. Given how difficult it can be, you'd be wise to tip the odds of success in your favor along the way by adopting any of these expert-backed tips, tricks, and tactics. But according to new research recently presented at the European Society of Cardiology Congress 2020, there's at least one more thing you should consider doing to increase your chances of shedding a few pounds and keeping it off: Asking your partner (or a friend) to join you.

"Our study shows that when spouses join the effort to change habits, patients have a better chance of becoming healthierparticularly when it comes to losing weight," writes Lotte Verweij, a registered nurse and Ph.D. student at the Amsterdam University of Applied Sciences in the Netherlands. "Patients with partners who joined the weight loss program lost more weight compared to patients with a partner who did not join the program." (Related: 21 Best Healthy Cooking Hacks of All Time.)

Though the study focused on those who are recovering from a heart attack, specifically, the principle no doubt applies to anyone who wishes to lose weight. To arrive at their findings, the researchers followed 411 study subjects who adopted healthy lifestyle changes compared to 413 subjects who didn't. The changes were focused on three main areas: "weight reduction, physical activity, and smoking cessation, depending on their needs and preferences."

The weight-loss group held weekly group sessions with a coach from Weight Watchers for a full year. The physical activity group wore a Philips Direct Life accelerometer for the same period, and the group focused on kicking their smoking habit received "motivational interviewing by telephone" from professionals at Luchtsignaal, and were given cessation aids and varenicline therapy. At the end of their journey, the patients "with a participating partner" were "more than twice as likely (odds ratio 2.45) to improve in at least one of the three areas within a year."

"Couples often have comparable lifestyles and changing habits is difficult when only one person is making the effort," said Verweij. "Practical issues come into play, such as grocery shopping, but also psychological challenges, where a supportive partner may help maintain motivation."

The new findings bolster existing research that makes a connection between your spouse and your weight. Past studies have shown that when one-half of a married couple becomes obese, there's a 37 percent chance the other half will, too. The new study shows that the reverse could be true if you and your spouse try to do something about ittogether.

That being said, if you're looking to lose weight as a male/female couple, it's important to remember that you can't be following the exact same plans. "Men can eat more than women without gaining, and lose weight by cutting back less," Cynthia Sass, MPH, MA, RD, told WebMD.

Experts agree that men and women should adopt different weight-loss models if they're trying to lose weight. For instance, female bodies may respond differently to exercise. "When men increase exercise, they lose weight because their bodies do not encourage them to eat more," Nancy Clark, MS, RD, also told WebMD. However, the same is typically not true for most women.

So remember that dropping pounds is not one-size-fits-all, and the most important thing is that you have someone you care about there reciprocating your moral support. For more help to guide you on your weight-loss journey, don't miss these 200 Best Ever Weight Loss Tips!

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Doing This One Thing Can Drive Your Weight Loss, New Study Shows - Yahoo Canada Shine On

Nutrition apps can help people live a healthier lifestyle, either by enabling them to track which products they are buying or suggesting particular restaurants for their dietary needs.

Eating healthfully is not always easy, especially when eating out, trying to cook new recipes, or managing the demands of a busy life.

This article will explain what nutrition apps are and how they differ. It will also discuss what people should look for in an app, depending on what they want to achieve be it understanding which foods to eat while pregnant or tracking foods that may cause adverse reactions.

Nutrition apps can help make life easier for people who need to track their food intake for health reasons. These apps can also help people find restaurants that are suitable for their dietary needs.

Some apps offer graphs to show correlations between specific foods and how a person feels after eating them, should they want to track potential intolerances.

Others provide feedback on strategies for losing weight, changing ones relationship with food, or getting into better shape.

No nutrition app works for everyone, and some may even trigger certain issues. For example, a weight loss app may not appropriate for someone recovering from an eating disorder.

So, before installing any app, it is best to identify specific goals and assess whether or not this app will help with reaching them.

Please note that the writer has not tested these products. All information is research-based.

Making a change to a vegetarian diet may be difficult at times, especially if a person is used to eating meat. Menu options at restaurants may also prove troublesome, especially if they do not list ingredients clearly.

Two apps that may help a person following a vegetarian or vegan diet are:

This app compiles recipes, suggests ingredients, and assembles favorite meals in one single location, so a person has a greater variety of meals using healthful ingredients.

Forks over Knives is downloadable from the App Store and Google Play.

HappyCow helps people find restaurants consistent with their dietary needs, no matter where they are. Other features include tips for designing a healthful vegetarian or vegan meal plan and a community forum.

HappyCow is downloadable from the App Store and Google Play.

Choosing what to eat while pregnant can be difficult, especially if a person is trying to avoid certain foods or eat more nutrient-dense options.

Two apps that could help a person create meals and monitor their health are:

Allrecipes is not specific to pregnancy, but it is still a good option for getting recipe ideas. Choose from a variety of recipes, read reviews, and make a custom grocery list to create specific meals for cooking at home.

Allrecipes is downloadable from the App Store and Google Play.

Although many apps focus on fetal development, Ovia takes a comprehensive approach to maternal health. A person can use the app to check if certain foods and medications are safe and track their pregnancy symptoms.

Ovia is downloadable from the App Store and Google Play.

If someone needs to lose weight for health reasons, they may initially struggle to control their calorie intake and portion sizes. However, over time, these changes will form part of the persons routine.

Two apps that could help a person be mindful of healthful food choices are:

People can use MyPlate Calorie Counter to log fitness goals and daily exercise routines. The app also has tips for cooking healthful meals and print-out recipes. A person can also create a custom 8-week meal plan tailored to their nutritional goals.

MyPlate Calorie Counter is downloadable from the App Store and Google Play.

Noom prioritizes the psychology of eating. The app helps people reenvision their eating habits, understand why they eat the way they do, and make healthful choices while still eating the foods they enjoy.

Learn more about the Noom diet here.

Noom is downloadable from the App Store and Google Play.

People recovering from eating disorders may find using apps beneficial to staying healthy.

Two apps that may help people recovering from eating disorders are:

Rise Up + Recover teaches people healthful eating strategies and cultivates mindfulness. It also steadily promotes a healthy body image while encouraging balanced food choices.

Rise Up + Recover is downloadable from the App Store and Google Play.

People with binge eating and restrictive eating disorders may struggle with food-related mindfulness. For example, they may not know when they are hungry or may use food to manage emotional issues. This app helps a person listen to their body and advises on intuitive eating and good health.

Am I Hungry? is downloadable from the App Store and Google Play.

The right app can make healthful eating feel less daunting. Before making major changes to diet or lifestyle, a person should consider talking to a doctor or dietitian, who may have suggestions for choosing both the right app and the right eating plan.

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Best nutrition apps: 10 of the top options - Medical News Today

High-protein, low-calorie foods are a great option if youre trying to lose weight and preserve lean mass. Calorie restriction is important for weight loss, but it can leave you feeling hungry, making dieting difficult. A diet rich in high-protein foods, on the other hand, can help you stay full longer. For example, eating a high-protein breakfast may help curb hunger later in the day, which in turn will help lower your calorie intake. So, what you actually need is low-calorie protein sources to stay full longer while restricting calories. You shouldnt forget vitamins, minerals and antioxidants as your body needs them to thrive and function optimally.Basically the goal is to get leaner without feeling hungry or deprived. And that can be achieved by consuming foods with the highest levels of protein and the lowest number of calories. We have picked some high-protein, low-calorie foods to help you keep your diet diversified.Note: An ideal daily intake of calories depends on various factors such as age, metabolism and levels of physical activity, among other things. Generally, women are advised to consume 2,000 calories a day and 2,500 for men. But if you're a highly active person, you need to increase that number to sustain your energy levels. So, consider your activity level and health needs before restricting your calories.

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6 high-protein, low-calorie foods that can help you lose weight without feeling hungry - TheHealthSite

If you're obese, losing just 5 percent of your weight starts you on the path to better health, but new research finds that losing 13 percent of your weight may make a good-size dent in your chances of developing several unhealthy conditions.

For instance, the odds of developing Type 2 diabetes were at least 42 percent lower among obese people who lost that much weight than for those who did not lose weight, according to a report from the European and International Congress on Obesity. The research was based on eight years of data on 552,953 middle-aged adults who were obese and intentionally lost weight (meaning their weight loss did not occur because of an illness).

Besides the diabetes effect, losing 13 percent of their weight also made people 25 percent less likely to develop high blood pressure or sleep apnea, and it correlated to a 22 percent risk reduction for high cholesterol and a 20 percent lower risk for osteoarthritis.

Obesity, defined as excessive fat accumulation that presents a risk to health, is often determined by a person's body mass index (BMI), a calculation of body fatness based on weight and height. The simplest way to figure your BMI is to plug your height and weight into an online calculator. A BMI of 30 or above is considered obese.

Treatment for obesity usually starts with a modest weight-loss goal of 5 to 10 percent (10 to 20 pounds for someone weighing 200) and includes a change in eating habits and an increase in physical activity.

The BMI has some limits, according to the National Heart, Lung and Blood Institute, in that it may overestimate body fat in athletes and others with a muscular build, or may underestimate body fat in people who have lost muscle because of aging or illness.

A general guide to your BMI (see accompanying chart) follows:

Underweight = Below 18.5

Normal = 18.524.9

Overweight = 25.029.9

Obesity = 30.0 and Above

Original post:
Losing 13 percent of your weight could lead to big health improvements - The Oakland Press

Before Covid-19, an ordinary evening for Tim Ludford, a charity worker, looked something like this: after-work drinks with colleagues; an Uber home; a takeaway. Not healthy takeaways, either, says Ludford, 37, from London. He would polish off a curry for two people before nailing a bag of Maltesers or a packet of biscuits.

Ludfords relationship with food began to deteriorate after the death from cancer of his father in 2013. I was unhappy, first of all, and I was bingeing on food and alcohol as a coping mechanism, he says. A lot of it was related to my dad, but I was also stuck in a rut and food was an easy way to make myself feel good. By the time lockdown was introduced, he was severely obese, with a BMI of 40. (A healthy BMI is between 18.5 and 24.9, according to the NHS.) Sometimes Id do crazy things, he says. If I was on the way to meet someone for dinner, Id go to KFC on the way. And then Id eat dinner as well.

Then Covid-19 hit. Ludford was too scared of the transmission risk to order a takeaway. The pubs were not open. I started cooking at home, he says. Soups, salads healthy stuff. He was furloughed and began to struggle with anxiety, in part related to the pandemic, but also related to his health. His dad had had a heart attack before he died, and Ludford began to panic that he would, too. The sudden death of a friend from a heart condition, in April, sent him to a dark place. It was like all this anxiety I had been pushing away, about my health and my weight, suddenly opened a crack, he says. And, because I was on furlough, I had time to focus on it. Everything fell apart. My brain decided that this was my comeuppance: I was going to have a heart attack, as payback for the irresponsible lifestyle Id been leading.

Ludford spoke to a GP about his anxiety, who recommended exercise and referred him for counselling. So, he started walking: 2km became 5km became 10km, he says. And he exercised to videos he found on YouTube. At first, he could not manage a single burpee, but after a few months, he was flinging himself on and off the floor with ease. The exercise was the only thing that really helped me to get a handle on my anxiety, he says. Exercise kept the wheels on the bus. Seven months on, Ludford has lost 34kg (5st 5lb) and is no longer severely obese. But the weight loss is secondary to his mental wellbeing he feels like himself again. Everything came together at the same time, he says. Lockdown was the trigger.

While lockdown was a period of indulgence for many of us who can blame anyone for looking at a world in freefall, with political leaders squabbling like children, and reaching for the biscuit tin? the enforced stillness of 2020 gave some people the time and headspace to embrace a more active lifestyle. Freed from the shackles of the commute and the lure of late-night pub sessions, an overhaul was in reach. Fiona Gillison, a chartered psychologist and behaviour-change expert at the University of Bath, says: The pandemic reduced the barriers that many people have to leading healthier lifestyles by giving them more time at home or dedicated time to exercise.

Gillison believes that the fact the government made exercise one of the only exemptions from the Covid-19 restrictions during lockdown helped reinforce the notion that it was a priority, even during a pandemic. We were allowed out for one hour a day for exercise, and that was one of the only things we were allowed to do, she says. Thats quite strong public health messaging. In effect, the government was saying: Look, this is worth leaving the house for; this is worth the risk. Exercise also became social: families traipsing out for walks together, friends meeting for a hike.

Plus, during lockdown, there was not much else to do. Sue Wild, 67, a retired midwife from Birmingham, says: I thought to myself: what else am I doing? I might as well try to get fit. Wild has never been an exercise fan: she completed the NHSs Couch to 5K app a few years ago, for a bet, but it did not stick. This summer, for want of anything to do, she downloaded it again and started running once more. It was strange, she says. I never enjoyed it before. But I think, because Im not going out as much, its nice to have a bit of time to look around and feel like things are normal.

Initially, I was only doing this because I had nothing to do. But it went on for so long that it became a habit

The pandemic is more dangerous for older people, obese people and those with underlying health conditions. I know that Covid-19 isnt going anywhere, says Wild, who is just outside the age bracket (70-plus) in which she would be most at risk from the virus. So, I have to be the fittest that I can be. I just feel like, if I did get it, Id want to give myself the best shot possible for a good recovery.

She is not alone. A recent study from University College London, which tracked 5,395 people via a smartphone app, found that over-65s were among the most active of all the groups surveyed throughout lockdown and increased their physical activity levels the most once the lockdown restrictions were eased. It was also the only age group to become more active during the pandemic than beforehand.

In July, prompted largely by the prime ministers spell in intensive care Johnson believes he was hospitalised with the virus due to his weight the government announced an anti-obesity strategy. (Critics pointed out that the measures did little to address the structural reasons for obesity, such as inequality.) The messaging appears to be working, at least for Ludford. I am very aware of how obesity is a risk factor, he says. That was a big motivation to get down to a healthy BMI.

For Shae Eccleston, 42, a consultant from Dunstable in Bedfordshire, it was a way to sort out her chronic insomnia, not just for her own health, but so that she could be there for her family. Five members of her family fell ill with Covid-19 at the same time her mum, her grandfather, her grandmother and two aunts. I was doing a lot of supermarket shops and making sure they were taken care of, she says. I just knew that I could not afford to get sick. I had to be resting. I couldnt afford to be knocked down as well.

Before the pandemic, she averaged two to four hours sleep a night. Ive always been bad at sleeping. My mum says that, even when I was a baby, I was always awake. It was a good night, if I fell asleep before the sun came up, she says. But her familys brush with Covid-19 thankfully, everyone pulled through was a wakeup call. Now, she puts her phone on Do Not Disturb, listens to ASMR videos, and has made her bedroom a screen-free zone. (Previously, she would often work on her laptop in bed.) Ive been getting a good six hours sleep a night, she says. To other people, thats nothing. But its huge for me.

It is easier to form better habits if your lifestyle has been upended. Covid disrupted all of our routines, says Gillison. When you have to create a new routine, your old habits are disrupted and youre more in charge of how you shape your own life. That will play a role in why people may be embracing healthier behaviours. Covid-19 acted as a jolt for many. Ludford had tried dry January and health kicks before, but nothing stuck. Suddenly, going on as normal wasnt an option, he says. Before, Id been able to live a certain lifestyle. And then this big interruption came along. Eccleston, too, thinks she would have continued in her old ways late-night phone calls to friends, working in her bedroom until the early hours were it not for the shock of lockdown. Suddenly, everything changed and I got a new mindset, she says.

When so much is out of your hands, exercise is something you can control. Theres something about the sense of autonomy you get from exercise, says Gillison. Youre doing it for your own reasons, rather than because someone told you to. With Ludford on furlough, exercise gave him a sense of drive and purpose. Ive felt so stuck this year, he says. You cant plan ahead in your life the way you want to or are used to. Exercise has enabled me to focus on a series of goals that I can achieve.

For many people, upping their exercise helped them deal with the stress and anxiety of living through a pandemic. I know my own mental health quite well, says Tom Firth, 33, a teacher from Yorkshire. If I dont do something productive with my day, I start to dislike myself. Before lockdown, he often worked 12-hour shifts, treating the summer holidays as a period for recharging. Id think that I should be healthier, but I never had the time, so I just gradually ignored it and got more and more unfit, he says.

In Firths defence, British people work some of the longest hours in Europe an average of 42 hours a week in 2018, two hours more than the EU average and the equivalent of an extra two and a half weeks a year. Studies have shown that working longer hours is bad for your mental and physical health, contributing to physical inactivity and an increased risk of depression. In the early weeks of Covid-19, Firth took advantage of his downtime to watch appalling amounts of TV: The entirety of Tiger King in an afternoon, that sort of thing.

But he could feel his mental health deteriorating, so he got on his exercise bike. Firth set himself the goal of cycling 1,000 miles a month, tracking his miles on a spreadsheet. During the Tour de France, he cycled along; now, he watches Parks and Recreation on the bike. Firth credits his exercise regimen with giving him the resilience to get through the pandemic. He has also lost 20kg. Exercising for an hour a day has done wonders for my mental health, he says. It releases all these lovely chemicals. Its literally addictive.

Will these habits stick when people return to their old lifestyles? Firth thinks so: even though the new school year has started, he is keeping to his routine. Initially, I was only doing this because I had nothing to do, he says. But it went on for so long that it became a habit. And Im proud of that. The best way to make anything stick is to build it into your everyday routine. It is much easier to do something over the long term if it becomes a habit, says Gillison. Habits occur when youve already done the decision-making, so the cue to act becomes an automatic part of your day.

She also recommends that people embark on diet or fitness changes with friends, for motivation and accountability. Social support is key, Gillison says. Finding someone to do the activity with, in person or virtually, or even just showing interest and encouraging you to keep going, is helpful, she says.

After gaining 3.6kg during lockdown, Wild has been following the NHS weight loss plan, a diet devised by doctors to help people lose weight at a safe and sustainable rate, with her husband. Ive tried to lose weight before, but it was a nightmare, making two meals and having all this tempting food around, she says. Whats been great this time is having my husband do it with me. I want to get fit for my older age, Wild says. I dont feel old at all. But I know that Covid is worse if youre older, and overweight.

Gillison warns that health anxiety is not in itself enough to sustain a long-term change: it is easy to become complacent once the initial alarm has worn off. The public will hear the message that Covid is more dangerous for the obese and it will get them out of the door a few times, she says. But unless they find something they enjoy doing, it will be a short-term fix.

The most important way to make fitness a habit is to make it fun. We are only able to make ourselves do something for a short amount of time, says Gillison. Its hard to stick at something you find unpleasant, plus you dont get the benefits in terms of the sense of wellbeing when youre doing something you dont like. So, if lockdown was a time of experimentation with various activities, pick the one you enjoyed.

Ludford is confident that he wont slip back into old ways. Ive seen such a huge change in my life, he says. Covid gave me the opportunity to focus on the things that were undermining my mental health. Im not going to go back to how things were before. Its been transformational.

Continue reading here:
I got a whole new mindset: the health secrets of people who got much fitter in lockdown - The Guardian

Photo credit: Aarika Chesky

From Women's Health

My name is Aarika Chesky (@aarikas_journey), and I am 28 years old. I live in East Greenbush, New York, and I am an office assistant for the state. After having second thoughts about weight-loss surgery, I learned how to count macros for weight loss and stayed low-carb, losing over 70 pounds in 10 months.

Since I was a child, I can vividly remember my obsession with weight. Comparing who I was to each person around me was a daily occurrence. My mother and grandmother were always on some fad diet or weight-loss program, so the focus on the scale was a constant in my household.

As I got older, the weight continued to pile on. While I would try to lose weight, I just wasnt educated or motivated enough on how to do it successfully and sustainably. I had an unhealthy relationship with food, which eventually turned into a binge eating disorder.

I became (unexpectedly) pregnant my senior year of high school in 2010, and I gained more weight. After I gave birth to my daughter, I reentered the cycle yo-yo dieting. For years I tried to lose the weight, even losing 30 pounds in 2014, just to gain it all back (plus some) shortly after.

I thought I so desperately needed this tool to live a healthier life. I started doing all the pre-requirements for surgery: appointments, lab work, psych evaluation, sleep study, etc. But as I inched my way closer to becoming approved for surgery, an underlying fear kept surfacing. Ive seen first hand the complications of weight-loss surgery and the downsides some people experience with it.

In the end, after all the time and money spent, I decided that weight-loss surgery wasnt the path I wanted to take and walked away.

If Im being totally transparent, I was at a real low during that time. I was in the process of divorcing my husband, and as a result, my daughter and I had to move back home with family. I had hit my highest weight (278 pounds), had zero self-confidence, and my mental health was suffering.

Story continues

After attending my best friend's birthday party on November 30, 2019, I decided it was time to take back control of my life and my happiness. I had been living in heartbreak and darkness for too long.

Over the course of my life, I have tried calorie counting, Weight Watchers, the Grapefruit diet, keto, you name it. I was unsuccessful with most. While I saw immediate results with the keto diet, I found that it wasnt sustainable for me. I decided I would move forward with counting macros and eating low-carb (I stay below 100 grams of carbs per day). Ive also stayed mindful of my sugar and sodium intake and do my best to keep those numbers reasonable.

As long as I can fit food options like bread and ice cream into my daily macros, I dont feel any guilt from eating them. Finding balance has been key to my weight loss, given that I could never totally remove ice cream and bread from my life!

Lunch: Lately Ive been eating sandwiches for lunch, either bologna and cheese or tuna with a cheese stick on the side. Soup is also a great lunch option.

Snacks: Premier Protein shake, cashews and/or peanuts, or a cheese stick.

Dinner: Chicken breast (seasoned with Franks Red Hot seasoning mix) and a side veggie, like spinach, carrots, or corn.

Dessert: Dark chocolate.

I was obsessed with The Fitness Marshall (@thefitnessmarshall) on YouTube! I made a playlist of his videos and primarily used them as my main source of exercise.

After a couple months of home workouts, I decided I was ready to go to the gym. I had gone fewer than a handful of times before COVID-19 struck our country. But now, since gyms in my area have reopened, I find myself at my Planet Fitness three to four times a week for cardio and weights.

These three small changes have made a huge impact on my overall weight loss.

I bought a food scale and weighed all my food. This alone was a game changer. You really dont realize how much the serving size measurements on nutrition labels differ when being weighed in grams compared to measuring out cups or tablespoons. Using a scale definitely allows you to be more precise when tracking food.

I stopped drinking my macros. Ive never been a fan of coffee or hot tea. However, I love soda, sweet tea, and milkshakes. While I indulge in those drinks on special occasions, Ive limited their presence in my day-to-day life. I would much rather use my daily macros towards food than beverages. I strictly focus on my water intake and aim for 130 oz. or more per day.

I took progress pictures. Taking progress pictures was one of the *best* things I couldve done for myself! It can become so difficult to notice body changes when you look at yourself every day. Its not until you compare photos side by side that you begin to see yourself morph. After months of hard work, I looked in the mirror and felt defeated. I felt like I was getting nowhere. It wasnt until I compared my day-one photo with my day-90 photo that my eyes opened.

Losing weight has been incredibly refreshing. I feel like Aarika 2.0! Im healthier, happier, and more confident than ever. This journey has taken a ton of hard work and patience, but it was 100 percent worth it. Im able to be more active and keep up with my daughter. I was able to ride a rollercoaster over the summer without fear of fitting in the seat or fear of the safety harness not clicking shut. Im living my life with less anxiety, and its absolutely incredible.

For those who are just starting their journey, be patient and kind to yourself. I was in your shoes once. But Im telling you, if you dig deep, youll accomplish the goals you set for yourself. One of my favorite quotes is: You were given this life because youre strong enough to live it. So go live it, babes.

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'Buying A Food Scale Was My Weight-Loss Game ChangerAnd I've Lost 70+ Lbs. In 10 Months' - Yahoo Lifestyle

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