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AllianceBernstein Global Hgh Incm Fd Inc (NYSE:AWF) declared a monthly dividend on Wednesday, January 29th, Wall Street Journal reports. Investors of record on Friday, February 7th will be paid a dividend of 0.0655 per share by the closed-end fund on Friday, February 21st. This represents a $0.79 annualized dividend and a dividend yield of 6.36%. The ex-dividend date is Thursday, February 6th.

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See Also: Green Investing

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AllianceBernstein Global Hgh Incm Fd Inc (AWF) to Issue Monthly Dividend of $0.07 on February 21st - Riverton Roll

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One of the biggest pitfalls of being on a restrictive diet is, well, the restriction. Your favorite foodsmaybe even entire food groupsare off-limits. You may be excited that youre losing weight, but you really miss ice cream and chocolate and french fries. Arent there any diets that dont involve total deprivation and sacrifice of all your worldly pleasures?

Enter the 80/20 rule, which is basically everything in moderation in action: You eat healthy 80 percent of the time and indulge 20 percent of the time. Sounds great, right? Even better, its apparently a legit mindset to adapt to get in shape. In fact, Blake Lively recently credited the approach with helping her get in shape before film roles, with the help of her trainer, Don Saladino. (An important note: Some people use the phrase 80/20 rule to mean that weight loss is 80 percent eating right and 20 percent exercising, but for this article, were only focusing on how an 80/20 rule shakes out as a diet plan.)

But following the 80/20 rule is not as simple as munching on salads 80 percent of the time and enormous hot fudge sundaes the other 20 percent. There are best practices for successful weight loss. If you play your cards right, though, this approach to eating could help you reach your goals.

Heres everything you need to know about losing weight with the 80/20 rule.

You can apply the 80/20 rulewhich many people also call the 80/20 diet when talking about weight loss, though it isn't actually a diet in the traditional senseto many areas of your life that need a dose of moderation, because its just enough compliance and restriction to see changes but not so much that you cant ever kick back and enjoy yourself. Not having to follow something 100 percent to the letter can help you stick with it long-term, an important element in losing weight and keeping it off.

To apply this rule to your diet, you eat healthy or compliant foods 80 percent of the time and then eat more freely the other 20 percent of the time. The critical part of this plan is to determine what foods make up good calories and what foods make up bad calories, says weight-loss expert Matthew Weiner, MD, a bariatric surgeon at Tucson Bariatric. Its important to measure the ratio of good calorieslike those from fruit, vegetables, nuts, seeds and beansto bad calories, like those from refined sugar, refined grains, cheese and other high fat animal proteins.

Depending on your calorie needs and weight-loss goals, you may need or want to move some of the healthy foods into the 20 percent category (like the animal protein, grains, and dairy). Those foods can be part of a healthy diet for many people, but others may feel better or have more weight-loss success when those foods are considered an indulgence. To hash out what types of foods and nutrients below in each category, you may want to work with a nutritionist.

If you want the best results then you have to do a little bit of math, says Amy Elizabeth Rothberg, MD, director of the weight management clinic at Michigan Medicine.

Before beginning, its probably wise to take stock of your daily and weekly intake, by logging calories a couple of days during a typical work or school week and also on the weekend, particularly with respect to alcohol and high-calorie food intake, she explains.

This will give you a baseline of how many calories you consume per day and over the course of a week, both of which are good to know, because you may eat more or less on some days compared to others (like if you work out on Mondays/Wednesdays/Fridays, for example).

The 80/20 rule isn't really a dietit's a way of thinking about your food intake.

From there, you can decide how to frame your percentage split. You can calculate how many specific calories make up 80 percent of your daily or weekly intake, or count up how many meals and snacks comprise 80 percent of what you eat in total. Everything else you eat, then, would fall into the remaining 20 percent.

Both Dr. Rothberg and Dr. Weiner say it really doesnt matter whether you apply the 80/20 rule to each day (like eating three healthy meals and one treat) or to a seven-day week (like eating healthy for five days and then relaxing your diet restrictions for two). Either way, youre subject to the benefits and pitfalls of this approach to eating.

Dr. Weiner says that if you eat cleanly for five days but then binge on junk food, fast food, and sugary beverages on the other two days, you probably won't lose any weight. In fact, you could even gain some. Instead, you should still be eating healthy foods on 20-percent days, striving for what Dr. Weiner calls a modest deviation from an otherwise healthy diet.

Yup, said it: You can overeat good-for-you foods, too. Remember that, generally speaking, weight loss ultimately only happens when your caloric intake is less than your output. If youre stuffing yourself with healthy foods, you could be eating just as much as when you allow yourself a modest treat.

Limiting your indulgences to 20 percent of the time doesnt mean you have free reign to overeat on the healthier days, points out Dr. Rothberg.

Even if you crack the 80/20 code, you could still wind up not moving the scale much if youre neglecting other aspects of your health. Dr. Rothberg says people also need to reduce their overall portions, get regular exercise, and drink plenty of water.

By now, youve (hopefully) caught on that the 80/20 diet isnt a free pass to indulge in healthy or unhealthy foods. So how do you start eating like an 80/20 pro? That depends on whether youre applying it to your daily or weekly calorie intake.

You fill the majority of your meals and snacks with healthy, nutrient dense foods from the compliant list. When it comes time for your 20 percent indulgence, you reach for a snack bag of chips in the afternoon, a glass of wine with dinner, or a few squares of dark chocolate for dessert.

Remember: Even though youre allowed to indulge, you cant call half a pan of brownies a snack and expect to lose weight (even if your other meals are healthy!). The 20 percent refers to the ratio of good versus bad foods, but also to the amount of calories you eat every day.

You stick to your calorie goals for five days in a row (lets say weekdays, just to simplify). You dont have to be overly strictthat might leave you tempted to swing too far the other way when the weekend arrivesbut you should be trying to make healthy choices as close to 100 percent of the time as possible from Monday through Friday. When the weekend comes, you relax your calorie goals.

Notice that says relax, not throw out the window." Overindulging on your 20 percent days, like eating fast food for every meal, wont help you with your weight-loss goals. For example, enjoy a portioned serving of your favorite cereal for breakfast, a healthy lunch, one drink with dinner, and either the mac-and-cheese side dish or the slice of carrot cake for dessert (not both).

Like literally every other diet on the planet, the 80/20 rule will work for some people but not others, and it has both advantages and disadvantages you need to be aware of if youre considering trying it out.

The bottom line: For people looking to overhaul the way they eat on a broad scale, applying the 80/20 rule allows for just enough flexibility to learn how to make smarter, healthier choices every day. If you need strict guidelines about calories and nutrients, though, the abstract boundaries of the 80/20 rule could set you up for frustration or failure.

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How To Apply The 80-20 Rule To Weight Loss, According To Doctors - Women's Health

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As you curse those pounds gained while traveling, you may want to fight back before your next trip by heeding the strategies of weight-management expert Robert Kushner.

"Travel should be synonymous with the words fun, exploration, sightseeing, adventure and exciting not with words like overeating, inactive, sleepy, fatigued and feeling disappointed with oneself," says Kushner, the medical director of Northwestern Medicine's Center for Lifestyle Medicine and the co-author of a new book, Six Factors to Fit: Weight Loss that Works for You!. "By taking your health plan on the road, you can remain fit and enjoy time away."

Weight-management expert Robert Kushner shares his expertise at an Obesity Action Coalition meeting.

The new book is co-authored by his wife, Nancy Kushner, a nurse practitioner and health writer. The book, Robert Kushner says, is part of his mission to help people lose weight and take charge of their health habits.

Travelers commit many cardinal sins on the road that lead to their unfitness, he says.

The sins include: not having a restaurant plan, oversized portions, too many calorie-filled alcoholic drinks, skipping meals, not bringing walking shoes, not having a plan for a healthy routine on the first day after returning home.

Vacationers and other leisure travelers "can apply their exploring travel mentality to their own health," Kushner says. He recommends enjoying the local scene by taking a walk "to explore the new surroundings" or signing up for walking or bike tours. Travelers who like to dance can take a lesson at a local studio and go out dancing at night.

When dining, find restaurants and local cafes with healthier meal options, adopting the mindset that each meal is not a feast, Kushner says. Explore different ethnic cuisines, looking for options that include more vegetables, beans and meatless meal options.

"Think outside the box," Kushner says. "As part of a tour, we had dinner in Porto, Portugal, and brought our gym shoes to change into, so we could walk home instead of taking the bus. It turned out to be one of the best nights we had."

Both leisure and business travelers should carry healthy snacks and water and seek produce, protein and broth-based soups at airport lounges and eateries, he says. "Stay well-hydrated with water," Kushner says. "An added benefit is that people can misread feeling thirsty as being hungry."

Business travelers on long-term trips need a longer-term focus and a mindset to do extra planning to build a healthier routine, he says.

"Choose a hotel with a fitness center, and ask the hotel to remove whats in the refrigerator to make room for you to shop local and bring in your own waters and healthy snacks like fruits, yogurts, hummus, vegetables and nut packs," Kushner says. "Bypass big breakfast buffets by keeping foods in the room for a quick breakfast, such as oatmeal in a cup or high-fiber cereal with milk and fruit. Review menus of nearby cafes and restaurants to find ones that offer healthy options."

Kushner advises business travelers to be assertive when ordering off a menu or customizing a catered business lunch. "Ask for healthier substitutions tomatoes instead of potatoes or order foods your way: non-fried options, non-creamy dressing or sauce on the side."

A meditation app on a cell phone can reduce work-related stress, and plenty of sleep is beneficial, he says. "Commit to following a good sleep routine, because poor sleep will make you crave unhealthy foods and seek sedentary activities."

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Puttin On The Pounds On The Road? Heres What To Do - Forbes

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When Ryan Grover sat down with Coach Philip Tabor at CrossFit Coordinate in Cary, North Carolina in April 2019, he had no idea he was about to embark on a journey that would help him lose nearly 100 lb. in just nine months.

The 29-year-old weighed 348 lbs. at the time. Today, hes down to 250 lbs. The first thing Tabor got Grover to do was to come up a selfish reason he wanted to lose weight. After some soul searching, Grover had a breakthrough.

I never had a dad I could throw a ball with, or just go outside and play and be active with. And I realized that when its my turn to have kids, I dont want to be this way. Through conversation with (Tabor), we talked about what my dad was like, and it helped me realize what I wanted, Grover said.

Thus, what he really wantedhis real reason whywas to lose weight and become healthier and fitter so he could be a more capable father than his father was to him. Identifying this purpose is a big part of what helped him stick to his commitment to exercise and clean eating in the months that followed, he explained.

The reason Tabor asks his clients to find their selfish reason is simple: Nobody loses weight for others. They might say it, but at the core we only make changes when they are selfish in nature, Tabor said.

Some people say (they want to be able to have) better sex. Others say (to live a) long life. One client did it because his dad just died and he was headed there next. But whatever the reason, its their reason and I keep that in front of them. It drives them, he added.

When people are able to find their deeper reason for wanting to lose weight and get healthy, theyre then able to change their identity and their perception of themselves, Tabor explained. In Grovers case, it allowed him to shed the idea that he was an obese man, and start doing the things healthy, strong, fit people do, Tabor said.

Thats why the weight came off so fast, he added. Clearly the approach works, as Grover is one of four clients at CrossFit Coordinate who have lost 100 lbs. in the last year, while five others lost at least 60 lbs.

A second key to Grovers success is having a coach to keep him on track, Grover explained. The accountability part was the big piece for me, so I could do simple things like send (Tabor) pictures of my food. He would give me advice like, Next time shrink the portion of potatoes. Having that constant nudge from someone has been really helpful to keep me on track, Grover said, adding that the nutrition coaching he received from Tabors wife Holly Tabor, also played an integral role.

Today, Grover no longer eats at fast food joints, and he doesnt overeat regularly like he used to. Instead, he mostly eats lean protein, a lot of vegetables and some starch.

And because Grover feels like he has made habit changesas opposed to embarking on a strict, short-term diethe said he knows these changes are here to stay.

It took a while to get used to the new routine, but now I dont have a lot of cravings. I do want a pizza every now and again, but I dont miss fast food. It actually hurts when I eat it because my body is working on a much cleaner diet, he said.

He added: Its definitely a lifestyle change. I dont want to go back.

This post originally appeared on BarBend. Read the original story here.

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This Guy Took Up CrossFit and Lost 98 Pounds in One Year - menshealth.com

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While research shows little or no link between exercise and any meaningful long-term weight loss, that doesnt mean exercising, particularly resistance training, doesnt provide a long list of health benefits, both physical and mental.

From a scientific perspective, we probably don't really know how to get people to lose weight, said University of Alberta exercise physiologist Loren Chiu. But the importance of exercise goes beyond weight loss, particularly lifting weights.

U of A exercise physiologist Loren Chiurecommends this efficient full-body workout for beginners.

Sets: 3Do the first set at 50 per centof the maximum weight you can liftfor 5-6 repetitions, the second at 75 per cent and the third at 100 per cent.

Repetitions: 56 per set

Exercises: lunges, squats, overhead press, seated rows

Gym days: 23 per week

Other exercises to include: bench press, pull-downs or chin-ups, deadlifts, sit-ups

Note: A fitness professional should be consulted to advise on proper technique.

Chiu said the many benefits to be gained from resistance training begin with simply building muscle needed to carry out daily activities, while avoiding lower back pain.

There are certain muscles in the lower back, shoulders, ankles and hips that are really weak, said Chiu. We typically don't go to the gym and train those muscles specifically, but if those muscles are weak, they might give out doing such routine tasks as carrying groceries or shovelling the snow.

This need for resistance training is particularly true for people as they pass through mid-life and into their old age, according to U of A physical activity and health promotion researcher Kerry Mummery.

The current dean of the U of As Faculty of Kinesiology, Sport, and Recreation previously worked in Australia on a project that put female seniors with no background in strength training through a regimen of heavy weightlifting to measure the effects it had on their bone-mineral density.

The research showed that while the damage done by osteoporosis couldnt be reversed, resistance training halted the bone deterioration and even opened doors to benefits that went beyond the physical.

It affected their self-concept, said Mummery. They felt so empowered by doing this that there was almost a glow.

The importance of weight training is finding its way outside of gyms and labs, and is gaining momentum among lawmakers. For instance, Great Britain recently updated its physical activity guidelines to put greater emphasis on strength training for people as they age.

Mummery said as people age, they tend to put disproportionate importance on cardiorespiratory fitness, when their focus should really be on keeping their muscle masswhich is actually what burns calories. Generally, a pound of muscle burns an estimated six calories a day at rest, whereas a pound of fat only burns about two calories a day.

As people age, they can erroneously use scales to think that everything's fine, because they weigh 185 pounds (84 kilograms), and they've weighed 185 pounds for the last 30 years, said Mummery. But because fat is less dense than muscle, 185 pounds can look very different depending on the changing distribution of muscle and fat. More emphasis needs to be placed on the maintenance of muscle mass as one ages.

And while the consensus is that resistance training works wonders for your body, it might even be more important for your mind.

Claire Scavuzzo, a U of A post-doctoral fellow in psychology, said there's very strong evidence to suggest that exercise leads to better learning, better memory and the formation of more blood vessels in the brain.

Much of this performance increase comes courtesy of the brains fondness for lactate or lactic acid, which builds up in situations like weight training, where energy for oxygen-starved muscles is needed faster than the body can produce it.

Lactic acid has this really bad rap of being a painful part of exercise, but there's a growing body of literature that suggests lactate acts as a signal to the muscles that they need to take a break and begin repairing themselves following exercise, said Scavuzzo.

She said the cells in the brain, the neurons in particular, prefer lactate as an energy source and will consume it for the period of exercise, and for some period afterward.

The brain essentially becomes a lactate sink.

Scavuzzos lab examines the effect lactate has on sleep. She explained one common theme that crops up in the exercise literature is that people who exercise have longer periods of slow-wave sleep responsible for restoring energy and consolidating memories.

This effect was first noticed in marathon runners on the day after a marathon, she said. Serendipitously, we show that you can just drop lactate into the brain and that will amplify the amount of time the brain spends in the slow-wave periods.

Scavuzzo said the brain, much like the bodys muscles, will use this slow-wave sleep to start a process known as super compensation, in which the brain begins storing vast amounts of energy.

If you think of the brain as a muscle, it all kind of seems parallel that we'd have some sort of similar system between the two.

Scavuzzo added that because lifting weights is an intensive motor activity, more systems in the brain are expanded compared with aerobic exercise like cardio training.

The more we do, especially when more weight is added, the more we have to recruit more motor neurons to activate more muscles to push this extra weight.

View original post here:
Why weight training may be the best exercise for everyone - Folio - University of Alberta

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Physical fitness provides countless health benefits.

Step outside for fresh air and breathe in the sense of well-being becomes apparent. Merge the two, and health experts say you have a powerful combination that offers long-lasting benefits.

Heading outdoors for physical activity not only does the body good, it also can be instrumental in preventing disease and boosting your mood, especially on dreary winter days.

Studies have shown outdoor sessions can lower blood pressure, boost the immune system and reduce cancer risk.

Local experts weigh in on some of the additional benefits of outdoor activities, as well as some ideas on how to connect with nature.

Out or in

Walking offers a host of health benefits, but does it matter whether you walk outdoors or indoors?

Khisha Anderson, coordinator of the Well Walkers Club at St. Catherine Hospital in East Chicago, says walking in any environment can help reduce blood pressure, lower bad cholesterol and improve heart health. But walking outdoors can provide a key aid to maintaining a fitness routine.

The main benefit to walking outside versus a treadmill is atmosphere, Anderson said. People are not as focused on the duty of exercise, watching the timer or mileage.

Instead, when outdoors, people tend to be more attentive to their surroundings taking their mind off their exercise routine.

It provides people the opportunity to smell the roses and enjoy their exercise, she said.

Debi Pillarella, director of bariatric services at Community Healthcare Systems Healthy 4 Life Advanced Weight Loss Center, says even when its cold, getting outside can create feelings of revitalization, reduce tension and increase energy.

You may even burn more calories simply by choosing an outdoor activity versus an indoor activity.

When getting outside when the mercury is dropping, the body works to keep itself warm, and the result is burning more calories, she said. Cold outdoor temperatures are said to activate brown fat, which helps the body heat up and stokes the bodys metabolism.

Theres also no cost to walk or participate in many activities outdoors, Anderson said.

Walking can be done anywhere, at any speed, by anyone, and its free, she said.

Effect on health

Heading outdoors offers several benefits to the body, and overall, can improve a persons sense of well-being, says Michelle Kelleher, a fitness instructor and trainer at the Purdue Northwest Westville Fitness Center.

When we go outside and connect with nature, it helps us connect to ourselves something that can change a day around, she said. This simple act of taking a walk outside also helps improve our overall well-being. Feeling connected and getting fresh air is a winning combo.

Especially in the winter, when the cozy blanket beckons, getting outside is important, says L.J. Mattraw, wellness manager with Franciscan Health Fitness Centers.

Being outdoors is a great way to improve your mood, he said. Physiologically, serotonin levels are usually lowest in the winter. Going outside and getting some sunlight is a great way to increase those levels and put you in a more positive mood.

Research also suggests that vitamin D levels drop in the winter, Pillarella says. Vitamin D helps the body absorb calcium and promote bone growth.

Typically in the winter, we cover our body with warm clothing, compared to the summer, which results in less exposure to the sun where our body gets UVB rays, which limit vitamin D synthesis.

Even a 10-minute daily walk can help prevent vitamin D levels from decreasing, Mattraw says.

Grabbing a friend or workout buddy also can promote accountability and long-term lifestyle changes, Kelleher says.

Setting aside specific times to get outside might also be helpful to make it a natural routine, such as going for morning walks or going in the evening after dinner, she said.

Daily physical activity, particularly outdoors, boosts an individuals circadian rhythm, hormones and neurotransmitters, Kelleher said.

By improving our physical health, our mental, emotional and spiritual well-being improve, too, helping us to stay in balance and centered, she said.

Ideas for outdoor activity

The Centers for Disease Control and Prevention recommend that adults get at least 150 minutes of moderate exercise per week.

If walking, a daily goal should be at least 10,000 steps, which is the equivalent of about five miles, Anderson said.

Going for a peaceful stroll, playing with your kids or taking an outdoor meditation class could greatly uplift your day, Kelleher said. Qigong and yoga are both great options. Dancing in the rain isnt a bad idea either.

After a snowfall, head outside for cross-country skiing, sledding, snowboarding and snowshoeing opportunities, Pillarella says. Many local parks, including the Indiana Dunes National Park, offer opportunities for winter activities.

Even making snow angels, building snow forts or participating in snowball fights can burn calories, she says.

Finding a fun activity is key and will make an outdoor activity something to look forward to, Pillarella says.

If its fun and enjoyable, its more likely to become part of your world, she said.

Take care

Though time spent outdoors is encouraged year-round by health advocates, Anderson says its important to keep in mind some precautions to ensure safety.

When walking outside during anytime of the year, especially winter, be mindful of the terrain, she said. Dress in layers when the weather is cold. You can take outer layers off as you warm up.

Drinking water is also critical, she says.

Hydration is just as important in the winter as it is in the summer, Anderson said.

Proper clothing is also key not only for comfort, but safety as well, Kelleher says.

To walk outside in the winter months, one must be prepared with snow pants, hats, coats and gloves, she said. Scarves and face masks are also beneficial.

Pillarella stresses the importance of looking at overall lifestyle changes and incorporating healthful behaviors such as getting outdoors into your routine throughout the day.

The numbers dont lie, and we really need to heed the advice of the experts and realize that although exercise is super important and highly recommended, its what you do when youre not formally exercising that really counts, she said. If you do a formal workout for an hour, but sit the rest of your day, you might be at risk for the active couch potato syndrome.

Studies have shown even among people who exercise regularly, those that exhibit an excessive sedentary behavior are at a higher risk of diseases and death, she said.

Its pretty simple the evidence is clear that the more physically active we are, the more health benefits and disease risk reduction we have, Pillarella said.

Slideshow: Outdoor winter fitness options in NWI

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Bundle up, breathe deep and enjoy the fitness, emotional benefits of winter activities - Kokomo Perspective

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Wrapping up another year, Pottawatomie County continues to be the apple of the Avedis Foundation's eye.

Wrapping up another year, Pottawatomie County continues to be the apple of the Avedis Foundation's eye.

Since being formed in 2012, the local foundation has granted more than $40 million in the Pottawatomie County area, committing investments into specific projects or organizations related to health and wellness, social services, arts and culture, civic and community initiatives, and education.

Three of the perhaps the most visible of Avedis' flagship initiatives were expanded last year: Community Renewal, Blue Zones Project and Community Market.

The push underscores the foundations focus to address community needs and help drive long-term culture changes.

Community Renewal

Community Renewal of Pottawatomie County supports the community through programming and infrastructure designed to restore neighborhoods from within by promoting neighbor-to-neighbor relationships and by providing central, safe locations for after-school programs and other neighborhood activities.

In 2019, the organization trained 155 residents to become block leaders in identified neighborhoods, an increase of 63 percent over the year before. Neighborhoods hosted 225 gatherings with more than a thousand participating neighbors.

In its three years in operation here, Community Renewal has gained national attention for its implementation of several Kids Clubs programs in local schools supported by a curriculum developed in Shawnee that emphasizes character development, emotional regulation, healthy relationships and leadership.

Eight area schools participate in Kids Clubs: Jefferson Elementary, Horace Mann Elementary, Pleasant Grove Elementary, Sequoyah Elementary, Will Rogers Elementary, McLoud Middle School, Shawnee Middle School and Shawnee High School.

In 2019, Avedis awarded a $460,434 grant to Community Renewal.

Blue Zones Project

Blue Zones Project is a global well-being initiative to support healthy lifestyle habits that promote longevity and quality of life. Shawnee is the first community in Oklahoma to be part of the Blue Zones initiative, with an aim of making healthy choices easier through permanent changes to the citys environment, policies and social networks.

Avedis reports that, in 2019, local Blue Zones initiatives impacted nearly 4,000 workers through updated programs and policies at approved worksites. Among those worksites are eight of the citys largest employers, seven restaurants, six public schools, and two grocery stores.

Other milestones in 2019 that align with the Blue Zones Project initiative include:

adoption of the Complete Streets policy by the City of Shawnee, requiring that streets be designed, operated, and maintained to enable safe transportation for all people;

approval of the 19th Blue Zones-approved local worksite;

several community purpose workshops, which hosted nearly 775 attendees, focusing on how to live longer, happier lives;

Avedis Foundation President and CEO, Dr. Kathy Laster said there are not many opportunities in life to bring change to a community that can have a positive outcome for generations to come.

We are fortunate to have so many large groups of dedicated volunteers who are committed to such a change, she said. The local Blue Zones Project staff continues to provide superb leadership to make our community a healthier place for all.

Community Market of Pottawatomie County

Community Market of Pottawatomie County aims to reduce food insecurity and hunger within the nonprofits surrounding area. As the states largest relief organization in terms of clients served Community Market provided more than 2.5 million meals in 2019, in addition to nutrition-related programming and referrals to other social service organizations in the area.

In December 2019, Avedis Foundation awarded a grant of nearly $158,000 to Community Market to support six programs, including a senior health program that offers healthy food options to at-risk seniors and a garden program that delivers fresh, healthy foods to those who would otherwise not have access to them.

Community Market Executive Director Daniel Matthews said the Avedis Foundations commitment to fight food insecurity and increase the quality of life in the community is inspiring.

Community Market of Pottawatomie County is dedicated to meeting the needs of thousands in our community who face hunger on a daily basis, Laster said. They continue to provide a dignified service that is honorable and fair to those who need it the most.

Establishing a sustainability program

Avedis introduced a sustainability program in 2019, developed to assist local organizations in establishing sustainability, defined as the organizations ability to cover 100 percent of its operating expenses within 10 years.

Four local nonprofits began participating in the sustainability program last year: Community Market, Community Renewal, Legacy Parenting Center and South Central Industries.

In order to reduce nonprofits reliance on foundation grants and fundraising, our board has approved a leading-edge innovation, the Sustainability Grant Program, to assist them in their efforts to become self-sustaining over time, Laster said. The idea is to help nonprofits develop a business or social enterprise whose revenues can be used to fund the organizations mission, which will have a very favorable impact on nonprofit services and overall economic development.

Health Week

Avedis Foundation hosted Health Week 2019, a citywide celebration of health and wellness for the community, from May 24-31. The foundation collaborated with several community partners to organize family-friendly activities and events designed to promote healthy habits and active lifestyles for all age groups. In addition, the foundation hosted a keynote luncheon that featured FOX Sports 1's Jenna Wolfe, host of the network's First Things First. Wolfe, a longtime broadcast journalist, is the author of Thinner in 30: Small Changes That Add Up to Big Weight Loss in Just 30 Days. Her keynote presentation addressed staying motivated to maintain a healthy work-life balance.

Schools

More than 1,300 educators from all 15 Pottawatomie County school districts participated in the 2019 Celebrate Teachers professional development event hosted by Avedis in August.

Gerry Brooks, author of Go See the Principal: True Tales from the School Trenches, was the events keynote speaker. Brooks is an elementary school principal from Lexington, Kentucky, whose presentation included personal stories and humorous anecdotes to illustrate how teachers can improve their instructional abilities through personal climate and culture strategies in the classroom.

Avedis Foundation Board Member Michael P. Warwick said the presentation by Brooks was both informative and entertaining.

I spoke with several teachers in attendance, Warwick said, and they were unanimous in their appreciation for the presentation and for the foundations sponsorship for the Celebrate Teachers event.

Laster said it was an honor to sponsor Celebrate Teachers for its third year.

Avedis Foundation places great importance on one of our countys most valuable resources our teachers and it was a thrill to bring so much talent together for a day of professional growth and development, Laster said.

Roundtable meetings

Twenty area nonprofit leaders participated in Avedis Foundations Executive Director Nonprofit Roundtable monthly professional development meetings throughout 2019 to exchange information with their peers, provide professional support, and further their education on issues that are unique to the nonprofit industry.

Other grants

Avedis Foundation awarded nearly $2 million in grants to several local organizations in 2019:

Big Brothers Big Sisters of Oklahoma to provide one-to-one mentoring for local children;

Cities of Chandler and Prague to support Safer Routes to Schools projects;

City of Tecumseh to fund the construction of Timber Ridge Park;

Criminal Justice and Mercy Ministries of Oklahoma, Inc. to provide camp tuition for five local children;

Gateway to Prevention and Recovery to expand a wellness program;

Gordon Cooper Technology Center for its STEM on Wheels program;

Infant Crisis Services to provide funding for BabyMobile site visits;

Junior Achievement of Oklahoma for curriculum support for Pottawatomie Schools;

Legacy Parenting Center to support parent education and parent/child resources from pregnancy to age five;

Mabee-Gerrer Museum of Art to support educational programming;

Mabel Bassett Correctional Facility to help fund its R.I.S.E. training and job placement program;

Mobile Smiles to provide dental services and education for Pottawatomie County adults and seniors without dental insurance;

Oklahoma Fall Arts Institute to support professional development scholarships for Shawnee-area educators;

Pioneer Library System to provide books for children;

Salvation Army Shawnee Boys and Girls Club to support local after-school programs;

Shawnee Forward Business Alliance/2018-19 Leadership Class to support a 5K fun run, Hit the Bricks, to benefit Legacy Parenting Center; and

Shawnee YMCA to expand services and community outreach programs

About Avedis

Avedis Foundation, at 1500 E. Independence in Shawnee, was established to invest in the county through grants that support projects and benefit nonprofit organizations within the foundations granting area.

The name Avedis means one who brings glad tidings, or the bearer of good news, a significance

intrinsic to the foundation's mission, to measurably improve the health, wellness and quality of life for the people of Pottawatomie County and its surrounding communities. To underscore the relevance of the name and the foundations role as a benefactor to the community, Avedis Foundation can also be recognized by its signature statement, Were here for good.

For more information, visit avedisfoundation.org.

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Avedis Foundation: In 2019, Pott. County benefits from local grants - Shawnee News Star

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Exercise has many benefits to the human body. It is good for your heart, brain, and your body in general. Many people think that the more hours they put into a hardcore workout, the more unhealthy food they are allowed to eat. But diet is actually an essential part to weight loss.

First of all, if you want to lose weight, consult your physician. And be sure you want to lose weight for the right reasons: to improve your health and to avoid the health problems that can come with obesity.

There are many myths about weight loss that people believe to be true such as, exercise without diet is fine but with the proper tips on how to manage what you eat and how much exercise you get, you can achieve the weight loss you want.

One such myth is that people can eat all the junk food they want as long as they do some sort of exercise to burn it off. You can burn off calories by exercising, but you should watch what you eat and consider how many calories you are taking in.

Many of us also think that the more we exercise, the more fat we will lose. While you can burn fat by exercising, the truth is you often become hungrier and may eat more and believe you deserve to eat more after a hard workout. Exercise to be healthy, not to lose weight.

Diet is actually very important for effective weight loss, but most people dont realize it. In the article, For Weight Loss, Diet Plays Bigger Role than Exercise, Susan Levin writes that a review of school-based interventions found that weight loss could be achieved by diet changes alone, while exercise without diet changes was not effective.

Exercising to lose weight can seem hard if you arent getting the results you want quickly, but watching what you eat and choosing healthy foods could be the solution to the problem.

Although it can be very hard to stick to a diet, there are some things that you can do to help lose a few pounds. Drinking lots of water helps you stay full and keeps you from wanting to eat more. Eating lots of vegetables can be helpful in reducing the amount of calories you take in.

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A couple other measures you can take to reduce your weight include not buying high-calorie foods and sticking to lighter foods that wont be addictive or tempting. Getting more sleep will help you feel more energized and motivated to eat healthy. You can try eating at home, because eating excess calories at a restaurant can happen very easily. There are many websites and blogs that have tips and pointers on how to stay on a diet and lose weight safely.

Some people who dont believe in diets, or who claim they cant stay on a diet, might turn to an energy-boosting pill, but these alternatives are not the best or healthiest way to lose some pounds. In the article Slim Shady, Teen Vogue editor Jane Shin Park examines the dangers of these pills, including elevated blood pressure and heart rate levels, a loss of essential fluids and a disturbance of electrolytes.

Losing weight is hard. When people dont get the results they want, they may lose hope in themselves. Exercise, though, is not the only way to lose weight. Cutting back on the calories you eat can be very effective.

Many people think they can work out and eat meals loaded with calories, but a combination of working out and eating light meals with fewer calories is the ideal way to achieve weight loss.

Cara Reiff is in grade 10 at Lancaster Mennonite High School.

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Exercise and eat heathily if you aim to lose weight - LancasterOnline

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Weight loss diet plans come in many different forms so knowing which to choose can be a challenge. When combined with exercise, using a diet can help speed up the weight loss process. A keto, or ketogenic, plan can help burn belly fat quickly - what can you eat?

People who follow the keto diet will eat a high proportion of their calories from fat, some protein and minimal or no intake from carbohydrates.

While cutting high carb foods from the diet plan, slimmers can instead fill up of those high in protein and healthy fats.

Elliot added: Common foods people eat on the keto diet tend to be anything with a high fat and low carbohydrate content.

For example, foods such as oils, cheese and dairy products, eggs, nuts and some fatty meats or fish.

DON'T MISS

Those following the plan will often try to restrict their carb intake to less than 25 grams net carbs per day.

However, doing this can be tricky and being strict with the plan could actually get in the way of good results, Elliot said.

For many people, it can be challenging to get into the state of ketosis and even more challenging to stay in ketosis, he warned.

So most people are constantly in and out all the time.

It will inevitably cause pitfalls because at some point you will crash or experience carb cravings.

There's also the potential to elevate the stress hormone cortisol too because of the lack of insulin circulating in your system with prolonged periods of ketosis.

Instead of following a strict plan, it might be more beneficial to follow a more flexible version of the diet, the expert explained.

Avoid thinking that there is some inherent magic to the diet when it comes to weight loss or body composition, Elliot said.

Read this article:
Weight loss: Expert reveals fat-busting diet plan - what can you eat? - Express

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She surely gave us goosebumps with her amazing performance at the Superbowl halftime show. Our hearts skipped a few beats while she struggled effortlessly to dance on pole and defied gravity while singing her success numbers. And while the star of Hustlers captivated his audience with his perfect movements and his beautiful voice, we could not help imagining what makes it literally perfect, without the slightest idea of showing five decades of life. Presenting pole dance on such a conventional platform could also be an indication of its recent rise in popularity. Lopez began to dance pole while preparing for his role as Ramona in the Hollywood blockbuster The Hustlers and now a growing number of people are turning to pole dance as a form of exercise routine.

Jennifer Lopez dancing at the 2020 Superbowl

The physical state of the poles has skyrocketed for all its varied health benefits. Pole dance is a form of medium-high intensity exercises that target large and small muscle groups throughout the body. Let us guide you through it to learn more about the Pole exercise routine.

one] Strengthens all the muscles of the body:

For fitness lovers who want to strengthen themselves and not skinny, pole dance may be the best option for you. It literally strengthens all the muscles in your body. Unlike other workouts that use weights to gain muscles, in pole dance, you use full body weight to build muscles. Bar dancers gain incredibly fast upper body strength, but with advanced tricks, your whole body sees the impact, especially the core.

two] It is a complete body workout:

Pole Fitness is a complete body workout that offers a unique way to combine dance, athletics, movement and acrobatics. There is a wide variety of exercises and movements that work your entire body, not as isolated movements. Not only are you using your own body weight to build strength while turning, climbing and investing in the pole, but static lifts, ascents, turns and movements are fantastic for resistance training. And as you link the movements into routines, you will also get fantastic cardiovascular exercises.

3] It helps to lose weight quickly:

Probably why the popularity of Pole dance in fitness circuits is so high is because it helps you lose weight quickly. An hour of pole dance burns 250 calories, which is exactly similar to losing weight in the gym. As you learn more advanced and challenging movements, you can train more muscle groups and burn more fat in those areas.

4] Reduce stress and anxiety:

Together with this new body confidence, the endorphins released by exercise will reduce your overall stress levels. If you have a stressful day, a hardcore pole workout is a great way to relieve stress! This is because adrenaline builds up when we get stressed. A good training session with the cane will work every muscle in your body in such a perfect way to release all that extra adrenaline. You will definitely be calmer after your pole dance training.

5] Increase confidence:

It probably has to do with movements that play an important role in the physical state of the post, building trust becomes a fact. It is predominantly the confidence you gain when learning a new skill and the gradual toning of your body causes positive changes in both your mental and physical perspective.

If you are looking for a more long-term way to stay healthy, but hate going to the gym, pole dance is a dynamic sport that challenges all parts of your body in a shorter space of time.

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Originally posted here:
Jennifer Lopez is balancing women in pole dance as an exercise routine - The Media Hq

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