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Are you looking for a quick and effective exercise? Jumping ropes can be a good choice. Jumping ropes can help you lose weight and provide you many other health benefits.

Jumping ropes can provide you many health benefits

Are you finding it difficult to stick to your fitness routine? With a drop in temperature and holidays coming up skipping exercise can become a common issue. You might be having endless reasons to skip exercising during the winter season. But you must add some simple exercises to your routine. Jumping ropes is one simple exercise that can be a part of your daily routine. It can provide you many benefits and help you burn more calories. It will provide many health benefits. Jumping ropes will not require much time as well. Here are some health benefits of jumping ropes that you must know.

Jumping ropes can help you burn a huge amount of calories. You can burn a huge amount of calories with the help of jumping ropes. This will help you shed fat and result in weight loss. You can start with 3-5 minutes of jumping ropes each day. Later increase the time and intensity. High intensity will help you burn more calories.

Also read:Speed Up Your Metabolism With These Drinks For Effective Weight Loss

Jumping ropes is also good for your heart health. Cardio exercises are considered good for cardiovascular health. Jumping ropes is a great cardio exercise that can boost heart health. Studies suggest that jumping ropes from childhood can decrease the risk of heart diseases in younger population.

Cardio exercises are good for your heart healthPhoto Credit: iStock

Regular exercising is not just good for your physical health; it can boost your mental health as well. Jumping ropes is also good for your mental health. It can also increase your memory as well. There are many. Regular exercising also helps in controlling the symptoms of depression.

Also read:Skipping Exercise Too Often? Here's What Happens To Your Body If You Don't Exercise

Jumping ropes is a simple and easy exercise that you can do anywhere. You can take a jump rope anywhere. So you won't miss your exercise even when you are on a holiday. You can simply take your jump rope along.

Jumping ropes can help you improve bone density. Weak ones or bones with low density are at a higher risk of bone-related health issues like osteoporosis in elderly. Jumping ropes with moderate intensity will boost bone density.

Jumping ropes is also good for your bone healthPhoto Credit: iStock

Also read:Weight Loss: Try These High Protein Breakfast Options Which Can Help You Lose Weight

If you do not exercise regularly and you want to start with jumping rope; you can start with just one minute of jumping ropes. Later you can increase the duration and intensity.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

DoctorNDTV is the one stop site for all your health needs providing the most credible health information, health news and tips with expert advice on healthy living, diet plans, informative videos etc. You can get the most relevant and accurate info you need about health problems like diabetes, cancer, pregnancy, HIV and AIDS, weight loss and many other lifestyle diseases. We have a panel of over 350 experts who help us develop content by giving their valuable inputs and bringing to us the latest in the world of healthcare.

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Benefits Of Jumping Ropes: Weight Loss, Better Heart Health, Improved Mental Health And Many More - Doctor NDTV

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A recent market study published by Reports Monitor consists of a detailed evaluation of the key market dynamics. The report provides past as well as present growth parameters of the global Infrared Line Scanners Market. The report features important and unique factors, which are expected to significantly impact the growth of the global Infrared Line Scanners Market throughout the forecast period 2019-2025.

It sheds light on the trends, restraints, and drivers to understand the growth chance followed by the key players in the global Infrared Line Scanners Market.

Get a Sample PDF Report:https://www.reportsmonitor.com/request_sample/806222

The report begin with a scope of the global Infrared Line Scanners Market that includes the key findings and essential statistics of the market. This market research report also consists of the market value of the major segments of the global Infrared Line Scanners Market. Reports Monitor has found a detailed classification and the definition of the global market that helps the readers to better understand the basic information of the Infrared Line Scanners Market. It also highlights the exclusions and inclusions that help the client to understand the scope of the Infrared Line Scanners Market.

Segment by TypePortableFixed

Segment by ApplicationAerospaceGlass IndustryAutomotiveMilitaryOthers

The report consists of key market trends, which are possible to impact the growth of the market over the forecast period 2019- 2025. Evaluation of in-depth industry trends is included in the report, along with their product innovations and key market growth.

Competitive Landscape:The report provides a list of all the key players in the Infrared Line Scanners Market along with a detailed analysis of the strategies, which the companies are adopting. The strategies mainly include new product development, research, and development, and also provides revenue shares, company overview, and recent company developments to remain competitive in the market.

Regional Analysis For Infrared Line Scanners Market:

North America(United States, Canada, and Mexico)Europe(Germany, France, UK, Russia, and Italy)Asia-Pacific(China, Japan, Korea, India, and Southeast Asia)South America (Brazil, Argentina, Colombia, etc.)Middle East and Africa(Saudi Arabia, UAE, Egypt, Nigeria, and South Africa)

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Contact UsJay MatthewsDirect: +1 513 549-591481 (U.S.)+44 203 318 2846 (U.K.)Email:[emailprotected]

This post was originally published on Market Reports Observer

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Global Infrared Line Scanners Market Growth 2019-2025 With Major Players HGH INFRARED SYSTEMES, NDC Technologies, INTERMEC, Optris, Fluke, TIPL,...

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First off, its ToTok, not TikTok. One is a messaging app that turned out to be spyware for the United Arab Emirates; the other is that quirky video app that people use to lipsync with their cats to make funny memes. Keep doing that, but definitely remove ToTok from your device if youre one of the millions of people who installed it, because its totally bogus.

The news on ToTok comes from a weekend report by The New York Times, which indicates that ToTokrecently among the most-downloaded apps in the United Statesis actually used by the government of the United Arab Emirates to try to track every conversation, movement, relationship, appointment, sound and image of those who install it on their phones.

While youre uninstalling the offending app, and having a slight panic attack about who and what has this data about your whereabouts and discussions, lets talk prevention. Specifically, is there any way to prevent a scammy app like thisone thats presumably vetted by popularity, as I like to describe itfrom infiltrating your life again?

First off, theres nothing about the apps description that would typically raise a warning flag. Its full of marketing-speak, sure, but its not full of grammar and spelling mistakes, nor does it read as if it was run through Google Translate six times back-to-back. From a screenshot of the apps product page on the App Store, we get:

The app also enjoyed a lot of great reviews and hgh ratingsagain, all appearing to be written by real people. At least, they didnt sound as if the apps developer hired 30 scammers to post random positive junk about the app.

Finally, theres the trust element. I think a lot of people assume that whenever an app makes it onto Apples App Store (for example), it has been thoroughly and properly vetted by Apples internal app review teams. While thats true, to an extent, theres only so much these teams can check. They would have no way of knowing that the servers used by a messaging app are logging and recording everything you saynot really functionality they have the power to test.

The same is true for location tracking. As long as an apps use of location services is directly relevant to the features and services provided by the app, as Apple says, Apple has no control over how this data is stored, kept, or shared by an apps developer. An app can notify and obtain consent before collecting, transmitting, or using location data, but it can also lie. Apple cant check for liars.

Its also unclear whether permissions the app requestedon Android or iOSwould have given away its intent. I suspect that which the app wanted to do probably seemed reasonable, given its a messaging app. It would probably want to access your contacts or SMS messages, as well as your camera, your microphone, et cetera. Normally, an app asking for all those permissions en masse would raise a flag, but not when that app, like others, uses those as part of its core functionality.

The only advice I have, which isnt much advice at all, is to really, really think about the kinds of apps you install on your device. Most app categories have frontrunners that have been around for years, used by millions, and probably analyzed by security experts and journalists alike. Before you install the next great app to replace some critical component of your devicelike a new phone app, a messaging app, or even a camera apptake some time to research it.

Even if you did this, you still wouldnt have found out about ToToks mischief until it was too late, but you also might have not installed the appgiven its newnessuntil more people had more to say about it. You might have paused, wondering why a messaging app youve never heard of and none of your friends are using is now insanely popular. Maybe you would have stuck with Signal or WhatsApp instead of jumping ship to a new app that offers similar functionality. Is the risk worth an extra feature or two, or a more interesting user interface?

Theres no hard and fast rule you can use to determine whether an app is legitimate or not, just a number of data points you have to weigh before installing something new. Sometimes, these clues tilt the balance toward obviousnot a full confirmation, but a strong suggestion that you probably dont need or want the app youre about to install. Other times, like in the case of ToTok, its hard to figure out what you should do. I tend to ask myself, Do I really need it, before I install something new, because I like to not have 1,000 apps on my smartphone. That, and I like to be pretty sure about apps that request a ton of permissions. (Im less worried about apps Ive never heard of that dont need access to, say, my contacts.)

Im hoping you didnt get bit by ToTok, but if you did, its a helpful reminder that even the best-looking apps that live in the top charts on the worlds biggest app playgrounds can still act in bad faith. And, sometimes, theres very little you can do about it. Stay on top of the news for the popular apps you download just in case that new and sweet-looking app is actually a complete and total scam (or worse).

Read the rest here:
Delete the Scammy 'ToTok' App, and Use It As a Lesson in Avoiding Spyware - Lifehacker

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A new cost analysis indicates that the cardiometabolic costs associated with poor diet in the United States are almost $50 billion.

The study, conducted by Brigham and Womens Hospital and published in PLoS Medicine, was based on a validated microsimulation model (the Cardiovascular Disease Policy Model for Risk, Events, Detection, Interventions, Costs, and Trends [CVD PREDICT]). The model estimated cardiovascular annual disease (defined for the purposes of this study as fatal and nonfatal myocardial infarction, angina, and stroke) and type 2 diabetes costs associated with suboptimal intake of certain food groups. The researchers chose 10 food groups for the analysis: fruits, vegetables, nuts/seeds, whole grains, unprocessed red meats, processed meats, sugar-sweetened beverages, polyunsaturated fats, seafood omega-3 fats, and sodium. They used data from the National Health and Nutrition Examination Survey (NHANES), creating a representative U.S. population sample of participants (aged 35 to 85 years). Using the CVD PREDICT model, the researchers then looked at individual risk for cardiometabolic disease and the associated costs based on current participant dietary patterns. After that, the authors re-calculated the costs for cardiometabolic disease if it were completely optimized with the healthiest amounts of all 10 food groups.

According to the study results, the researchers found that poor diets accounted for $301 per person in terms of cardiometabolic disease-related costs. When scaled up, this amounted to an estimated $50 billion nationally. Eighty-four percent of this was due to acute care. The data also indicated that costs were highest for those with Medicare ($481/person) and for those eligible for both Medicare and Medicaid ($536/person). The three dietary factors that contributed most significantly to these costs, according to the authors, were consumption of processed meats, low consumption of nuts/seeds, and low consumption of seafoods containing omega-3 fats.

We have accumulating evidence from the Food-PRICE collaborative research work to support policy changes focused on improving health at a population level, said study co-senior author Renata Micha, of the Friedman School of Nutrition Science and Policy at Tufts, in a press release. One driver for those changes is identifying the exorbitant economic burden associated with chronic disease caused by our poor diets. This study provides additional evidence that those costs are unacceptable. While individuals can and do make changes, we need innovative new solutions incorporating policy makers, the agricultural and food industry, healthcare organizations, and advocacy/non-profit organizations to implement changes to improve the health of all Americans.

Continued here:
Unhealthy Diets Are Responsible for Almost $50 Billion in Health Care Costs in the U.S. - DocWire News

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The Buff Dudes brothers Brandon and Hudson White regularly tackle the toughest diets and workouts on their YouTube channel. Recently they took on the vegan diet, and now they've decided to do the complete opposite by tackling the carnivore diet.

If you're unfamiliar with the diet, it's basically as it sounds. No potatoes. No vegetables. No nuts. No 3 a.m. tacos unless they're made with meat tortillas.

The brothers hit up Costco to buy meat in bulk. Hudson explains he normally eats a lot of chicken but opted for meat with more fat, like salmon and rib eye, to account for the lack of carbohydrates in his diet.

During the first week, Hudson enjoys this new style of eating for its simplicity. He consumes two hard boiled eggs before the gym, then bacon and eggs after working out. Lunch is ground beef and dinner is a rib eye steak.

However, he soon gets tired of eating meat all the time and eventually drops ground beef from his diet.

"I burp ground beef. I dream about ground beef. I'm over it," he says.

But he does enjoy the diet for its ease. "It's kind of a meal prepper's dream," he says. "You just eat the same thing day in and day out." At one point, Hudson celebrates his birthday and is surprised with a meat cake.

Brandon, on the other hand, doesn't feel so great on this all-meat plan.

"I'm feeling pretty exhausted at night," he says.

In addition to the fatigue, eating large amounts of meat has left Brandon constipated. And when he does finally use the restroom, the results are less than stellar.

"The consistency is really....not good," he says.

However, the Buff brothers agree on one point: the carnivore diet helps with weight loss. At the beginning of the experiment, Brandon weighed 225. A month of eating all-meat helped him lose 12 pounds. Hudson lost roughly six pounds in the same time period.

Of course, there are other ways to lose way that don't involve giving up, well, everything.

Men's Health

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The rest is here:
What Happened When Two Bodybuilders Tried the Carnivore Diet for 1 Month - Men's Health

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Meghan Markle received the title "Her Royal Highness The Duchess of Sussex" when she married Prince Harry in May of 2018. But before she married into Britain's royal family, she was an actress on the hit show Suits, and ran her own lifestyle site called The Tig. Meghan has always been passionate about health, exercise, food, travel and the latest trends in all of it. And she's dropped her tips through the years on how she stays zen and balanced. Here are 40 pieces of her best health advice.

1Be chill about aging.

"As Im getting older, my approach to aging is quite different," she told Best Health in 2016. "I make sure that I take care of my skin and body, especially with the work hours I have. And I dont just take care of myself for aesthetic reasons but because how I feel is dictated by what Im eating, how much rest Im getting, and how much water Im drinking. If I dont have time for a long workout, Ill grab my dog and go for a quick run. Being active is my own moving meditation."

2Make fitness a priority.

"Meghan Markle's fitness definitely takes priority; shes very focused on her health," Meghan's trainer, Craig McNamee, CSCS, founder of Catalyst Health in Toronto, Canada, told WomensHealthMag.com in 2018. "When she gets to the gym, theres no real complaining. She gets down to business right away and really enjoys it." (Another reason the royal is #goals.)

3Try running.

"Meghan is an avid runner, so she already did a lot of treadmill work on her own," McNamee explained to WomensHealthMag.com in 2018. "Wed look at what her run frequency was like that week" and build workouts around that.

4Take your skincare seriously.

In an interview with Allure in 2017, Meghan revealed her tried and true exfoliator. "I really love the Tatcha Rice Enzyme Powder," she said. "It just sort of foams on your face and gives you a really subtle exfoliation." In addition to exfoliation, Meghan also mentioned being a fan of Jan Marini skincare products. "I've been using their serum lately," she said. "It's a nice glycolic one that makes your skin really glow-y."

5Enjoy motherhood.

She previously said about parenthood, "Its magic. Its pretty amazing. And here I have the two best guys in the world, so Im really happy."

6Be realistic about social media.

"You see photos on social media and you dont know whether shes born with it or maybe its a filter. Your judgement of your sense of self-worth becomes really skewed when its all based on likes, Meghan said on her trip with Prince Harry to New Zealand in October 2018.

7Focus on your posture.

"Generally speaking, we had a full-body approach," her trainer McNamee told WomensHealthMag.com in 2018. "And since Meghan was onscreen, we really focused on posture." To do so, he always included posterior chain (glutes, back, hamstrings) exercises, in addition to plenty of core (abs, back, obliques, pelvic floor) work.

8Pick up strength training.

Meghan is also into circuit-based strength training. When she was still filming Suits in Toronto, she and her trainer McNamee met up three to four days a week, for 45-minute training sessions. "For Meghan, we tried to schedule these workouts early in the day, to make it a priority," he told WomensHealthMag.com in 2018. McNamee took a high-rep (20 to 25), low-weight strategy for Meghan's fitness routinerather than heavy lifting.

9Stay close with your mom.

Meghan and her mom, Doria Ragland, have an incredible bond. According to Oprah, Doria also loves yoga (and is currently a yoga teacher).

10Make time to stretch.

"Yoga is my thing, she confirmed to Canadian magazine Best Health. I was very resistant as a kid, but she [mom Doria] said, Flower [her nickname for Meghan], you will find your practice just give it time. In college, I started doing it more regularly," she added.

11Find makeup and skincare that works for you.

Meghan shared with Allure in 2017 about her makeup routine. "I don't wear foundation in real life. My routine is very simpleI call it the five-minute face. It's just Touche clat, curled lashes, mascara, Chap Stick, and a little bit of blush. That is my favorite kind of look. If I'm going to amp it up for night, then I use M.A.C. Teddy eyeliner, which is a really beautiful brown that has some gold in it."

12Drink your greens.

"It's easy to fall into the trap of rushing for a coffee when you hit that 4 p.m. slump," she told Today. "But if I blend some apple, kale, spinach, lemon, and ginger in my Vitamix in the morning and bring it to work, I always find that sipping on that is a much better boost than a cup of espresso."

13Keep working on self-acceptance.

"My 20s were brutala constant battle with myself, judging my weight, my style, my desire to be as cool/as hip/as smart/as 'whatever' as everyone else. My teens were even worsegrappling with how to fit in, and what that even meant," Meghan wrote in a blog post on her 33rd birthday on her old website The Tig in August 2014, accodring to Marie Claire. "[I]t takes time. To be happy. To figure out how to be kind to yourself. To not just choose that happiness, but to feel it."

14Use resistance bands.

Meghan's trainer McNamee told WomensHealthMag.com in 2018 that she particularly loves doing lower-body exercises using a mini bandwhich can conveniently be used just about anywhere.

15Be a supportive friend.

This past summer, Meghan flew from England to the United States in order to support her close friend Serena Williams as she competed in the US Open final. Best. Friend. Ever.

16Learn to enjoy cooking.

"I grew up on the set of a TV show called Married with Children, where my dad was the lighting director," she told Best Health in 2016. "Because of the content of the show, my dad would have me help in craft services, which is where they make all the food and nibblesthats where I started to learn about garnishing and plating. After being there every day after school for 10 years and seeing the appreciation of food, I started to learn the association between food and happiness and being able to entertainI think thats where the seed was planted."

17Challenge yourself in your workouts.

"Wed take into account any yoga postures she was trying to improve, and focus our efforts in those areas," Meghan's trainer McNamee told WomensHealthMag.com in 2018. In other words, if Meghan was dead-set on mastering a headstand, McNamee would include some more core exercises in her fitness routine.

18Find a nutrition plan that works for you.

Meghan revealed to The Chalkboard in 2015 that her daily breakfast at the time consisted of a Clean Cleanse vanilla shake with blueberries or an acai bowl with fresh berries and Manuka honey. She also shared the recipe for her favorite smoothie, which also uses Clean Cleanse vanilla powder.

The Clean Cleanse powder is part of the Clean Program, a 21-day nutritional cleanse that, according to the program's website, can boost your skin, sleep, digestion, energy, weight loss, and mental clarity.

19Block out gossip.

Meghan has previously said she doesn't read anything in the press, and that she and Harry make any effort to drown out noise when it comes to their relationship.

"It has its challenges, and it comes in wavessome days it can feel more challenging than others. And right out of the gate it was surprising the way things changed. But I still have this support system all around me, and, of course, my boyfriend's support. I don't read any press. I haven't even read press for Suits. The people who are close to me anchor me in knowing who I am. The rest is noise. Of course it's disheartening. It's a shame that that is the climate in this world, to focus that much on that, to be discriminatory in that sense. I think, you know, at the end of the day, I'm really just proud of who I am and where I've come from and we have never put any focus on that. We've just focused on who we are as a couple. And so when you take all those extra layers away and all of that noise, I think it makes it really easy to just enjoy being together."

20Volunteer your time to a cause you care about.

This year, it was revelaed that Meghan regularly volunteered at a soup kitchen in Toronto when she was working on Suits.

"Meghan Markle was an active supporter and volunteer of St. Felix Centre during her time living in the city while working on Suits. She volunteered on a regular basis in our kitchen as part of our Community Meals Program. The duchess also donated food from the set of Suits, and on one Thanksgiving she brought in all the food, turkeys and the fixings for over 100 people."

21Experiment with different eating styles.

She told Best Health in an interview in 2016: "I try to eat vegan during the week and then have a little bit more flexibility with what I dig into on the weekends."

22Check out new fitness studios.

In Meghan's guest editor's letter in Vogue, she mentioned an affinity for London-based fitness studio Heartcore's Ritual class. "Heartcore's new Ritual class is a high-energy, cardio-based mat workout incorporating elements of yoga, Pilates and barre," the description in Vogue reads.

23Embrace your favorite food.

In an interview Meghan did with former First Lady Michelle Obama for British Vogues September issue (which Meghan guest-edited, btw), Meghan revealed she loves tacos.

"So, over a casual lunch of chicken tacos and my ever-burgeoning bump, I asked Michelle if she would help me with this secret project," the Duchess wrote.

24Be independent, even when you're in a relationship.

I can tell you that at the end of the day I think its really simple, she told Vanity Fair of her relationship with Prince Harry. Were two people who are really happy and in love. We were very quietly dating for about six months before it became news, and I was working during that whole time, and the only thing that changed was peoples perception. Nothing about me changed. Im still the same person that I am, and Ive never defined myself by my relationship.

25Make food a family affair.

"I am a big fan of Sunday suppers. Whether we're eating lamb tagine, pot roast or a hearty soup, the idea of gathering for a hearty meal with friends and family on a Sunday makes me feel comforted," she told Today. "I enjoy making slow-cooked food on Sundays, like Filipino-style chicken adobo. It's so easycombine garlic, soy (or Bragg Liquid Aminos), vinegar, maybe some lemon and let the chicken swim in that sauce until it falls off the bone in a Crock Pot."

26Speak about your passions.

Meghan said during a panel discussion on International Women's Day in 2019, Your confidence comes in knowing that a woman by your side, not behind you, is actually something you shouldn't be threatened about but, opposed to that, you should feel really empowered in having that additional support that this is really about us working together."

27Find a creative outlet, like writing.

Before becoming royal, Meghan ran a lifestyle site called The Tig. She shared with Allure in 2017, "The Tig has been sort of swirling in my mind for years as something I wanted to do. My mom was a travel agent, so off-the-beaten-path travel has always been a big part of my life. And growing up in California, farm-to-table dining was something that I experienced. I'm the person friends come to when they want to find the perfect restaurant or boutique hotel on the outskirts of Paris. As opposed to scouring the Internet for a travel guide, wouldn't you rather ask the people who are really cool who go there? That's what I do. So I wanted to get all of that and put it together on one site."

28Always have healthy snacks on hand.

She previously told Good Housekeeping what snacks she likes: "Hummus, carrotsbecause I love them and so does my dog, Bogart, strangelya green juice, almond milk, for sure, and a chia seed pudding I make every single week. So easy, so good. I really love to cook."

29Value your education.

According to Glamour UK, while speaking to students and staff at the University of the South Pacific in Suva, Fiji, the Duchess of Sussex talked about the value of education and the cost of university.

As a university graduate, I know the personal feeling of pride and excitement that comes with attending university, she began. From the moment you receive your acceptance letter to the exams you spend countless late nights studying for, the lifelong friendships you make with your fellow alumni to the moment that you receive your diploma, the journey of higher education is an incredible, impactful and pivotal one. I am also fully aware of the challenges of being able to afford this level of schooling for many people around the world, myself included. Getting honest about the difficulties of paying for life as a student, she said, It was through scholarships, financial aid programs and work-study where my earnings from a job on campus went directly towards my tuitionthat I was able to attend university. And, without question, it was worth every effort.

30Start your day with hot water and lemon.

Meghan shared with Delish in 2018 that when she shot Suits, she'd have hot water with lemon right when she woke up, then eat steel-cut oats with bananas and agave syrup for breakfast.

31Spend time with furry friends.

The Duchess of Sussex had two dogs when she was living in Toronto at the time she met Prince Harryrescues named Guy and Bogart. According to Vanity Fair, Guy made the move with Meghan to London when she and Harry began seriously dating, and Bogart remained behind in Toronto with friends of Meghan's.

32Let yourself indulge.

Meghan shared with Delish in 2018, "I'm always hoping I'm having lunch with people, so we can share fries. It's its own food group for me."

33Practice moderation.

According to Harper's Bazaar, Meghan named her now-defunct lifestyle blog The Tig after her favorite brand of red wine, Tignanello. "God, do I love wine; a beautiful full red or a crisp white. But if its cocktails, I love a spicy tequila cocktail, negroni, or good scotchneat," she said. "Do the things you enjoy within reason," she says. "Know your body and what works for you and youll be fine."

34Define yourself how you want to.

"You don't have to play dress up to be a feminist. You are a feminist exactly the way you are. You can be a woman who wants to look good and still stand up for the equality of women. There's no uniform for feminism; you are a feminist exactly the way you are," she told Create & Cultivate in 2017.

35Practice meditation.

According to Bustle via Meghan Markles former blog, The Tig, she practiced Vedic meditation. Vedic meditation comes from the Veda, which is the ancient Indian system of knowledge from which yoga, meditation, and Ayurvedic medicine all stem, according to the New York Meditation Center.

36Mix veggies into your favorite dishes.

Meghan told Delish in 2018 that a friend convinced her to slow-cook zucchini for four to five hours, until it breaks down into a "filthy, sexy mush" to toss with pasta. "The sauce gets so creamy, you'd swear there's tons of butter and oil in it, but it's just zucchini, water and a little bouillon," Meghan said.

37Take breaks from your daily routine.

Meghan told Delish in 2018, "When I'm traveling, I won't miss an opportunity to try great pasta. I come back from vacation every year with a food baby, and I've named her Comida. I get to the set and I'm like, 'Hey, Comida's here, and she's kicking.'"

38Work on being kind to yourself.

"We just need to be kinder to ourselves. If we treated ourselves the way we treated our best friend, can you imagine how much better off we would be?" she said. "Try to find a space inside of you that reminds yourself that yes, you can have questions and self doubt, that's going to come up, that's human. But at the end of the day, you are enough exactly as you are."

39Try Megaformer workouts.

In an interview with Harper's Bazaar, Markle shared her love for the Megaformer, a machine created by workout guru Sebastien Lagree, founder of the Lagree Method. "[It] is hands-down the best thing you could do for your body," Markle said. "Your body changes immediately. Give it two classes, and you will see a difference."

40Carry tea tree oil.

She told Allure in 2017, "The one thing that I cannot live without when I'm traveling is a small container of tea tree oil. It's not the most glamorous thing, but if you get a cut, a mosquito bite, a small breakout, no matter what it is, it's my little cure-all. It's inexpensive, it's small enough to carry on, and I bring it with me all the time."

See more here:
40 Meghan Markle-Approved Diet And Workout Tips To Try - Women's Health

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In her late 40s, Kelly Ripa is arguably in the best shape of her life. Her biceps are ridiculous, her skin is all glowy...and have you seen her abs?! Kelly's jacked body didn't just happen by accident. But although she hustles in the gym, she also takes a super relatable approach to fitness. Here's how Kelly looks *so* amazing, and the health tricks she swears by.

1Make fitness a priority

Kelly does. Her routine includes running, SoulCycle classes, and the AKT method's cardio-strength classes. Kelly has trained for years with AKT's founder Anna Kaiser, and it shows.

2Follow an alkaline diet

Kelly follows an alkaline diet, which is where you only eat foods that are low in acid (aka alkaline). She started the diet after having a slew of injuries. "It has changed my life," she told viewers. "I swear I think it's responsible for me not being in pain."

3Give your skin time to breathe

Kelly's shared plenty of no-makeup pics on Instagram and, with skin like that, can you blame her?

4Snag a good dermatologist

Kelly told People that her skin completely changed after she started working with cosmetic dermatologist Fredric S. Brandt. I didnt have a routineI washed my face with soap, she said. He really sort of gave me an inside-out frame of mind in terms of beauty and taking care of myself. Once Ive done the damage, he erases it with his miracle concoctions, lotions, potions, lasers and needles.

5Consider anti-inflammatory supplements

Kelly takes anti-inflammatory supplements, including Omega-3 fish oil, black cumin seed oil, and turmeric, her personal nutritionist Dr. Daryl Gioffre told People. Plus, she drinks Alkamind Daily Greens every morning and Alkamind Daily Minerals during her workouts.

6Focus on your health

"Why is she so energetic and smiling? Because health equals energy," Gioffre told People. "She works as hard on her health as she does on the showshe probably [works] harder than anyone I know."

7Incorporate ballet into your workouts

Kellys long-time trainer Anna Kaiser told People that they do arm workouts on a ballet bar, alternating between pulsing in a half plank and pushing off the bar for a power move.

8Go all in with resistance bands

Kelly uses resistance bands to work all her arms inner and outer muscles. "We love that contraction and how that feels," Kaiser told People.

9Push yourself

Kelly's all about pushing her body to achieve new goals. This year, she helped nab the Guinness World Record for the Most Ballet Dancers En Pointe Simultaneously. Kelly and hundreds of other dancers all stood on their toes for a minute, and Kelly told viewers that she had to train for it.

10Be consistent

Kelly once shared that she works out at least four times a week, usually with Kaiser, for 60 to 90-minute sessions.

11Bring what you love into your workouts

"I love to dance, and she loves to dance," Kaiser told Women's Health. Together, Kelly and Anna do dance cardio, functional training, and circuit training, along with some serious core work. "You need to find something that you love to do, and that will help you show up...that thing that makes you feel really jazzed, and makes you feel great after, too," Kaiser said.

12Don't be scared of carbs

Kelly has made it clear that she loves her carbs. While her husband Mark Consuelos is on the keto diet, Kelly said she could never do it. "Mark says that I'm 'carb-o,' because I always eat his bun if he gets a burger. And the fries," she told Bon Appetit. "But you know, I work out, so I feel like I'm allowed."

13Snack healthy

Kelly told Bon Appetit that she loves to snack on nuts, dried fruit, and peanut butter ThinkThin high protein bars.

14Have some PB&J

Kelly is big into the sandwiches. "I get ciabatta bread, and now I eat half a sandwich before bed, with chunky Skippy peanut butter or Justin's honey peanut butter and Bonne Maman strawberry or raspberry jam," she told Bon Appetit.

15Live a little

Kelly told Bon Appetit that she's taken a more laidback approach to her diet over time. "At 48, I'm sort of saying, 'Who cares? Life is short," she said.

16Start your day with a really intense cup of coffee

Kelly is huge into Bulletproof coffee with the "darkest roast coffee" she can get. She adds a spoonful of Organic Valley ghee, and two shots of espresso. "It fills me up and I feel satiated, so it keeps me from being ravenous during the show," she told Bon Appetit.

17Hit the snooze button

Kelly sets her alarm for 5:30 a.m., but she told Women's Health that sometimes it can take her up to a half hour to actually roll out of bed.

18Try partner yoga

Kelly shared these pics of herself and Mark on an anniversary trip to the Bahamas. In her caption, Kelly joked that trust and flexibility keep their relationship alive.

19Find a sleep schedule that works for you

Ripa doesnt usually go to bed until 1 a.m., and she usually gets restless around 3:30 a.m. Mark will say, Why are you awake? Im not sure, she told Good Housekeeping. Still, she ends up getting around five hours of sleep a night.

20Focus on your whole core

Kelly's trainer Anna Kaiser told WomensHealthMag.com that she really tries to focus on moves that target the entire core, not just the abs. "Every exercise we do works your full corethe butt, the abs, and the backat the same time," she said. "If youre training functionally, youre hitting those muscles from all planes of motion."

21Switch it up

Kelly likes to mix things up here and there when it comes to her workouts. "I think its important for people to work out with a program that offers everything, not just one type of workout over and over again, so youre balancing the amount of cardio and strength youre doing, and youre switching it up," Kaiser told WomensHealthMag.com.

22Take snacks on the go

When Kelly is traveling, Kaiser said she always recommends Kelly travels with some healthy snacks.

23Focus on your core, not your abs

If you only focus on your abdominal wall, your back isnt going to be as strong, and so theres going to be an imbalance in your body, Kaiser told WomensHealthMag.com. You want them to be strong together and work together, and not have one overcompensate.

24Have yogurt for breakfast

Kelly is big on starting her day with Greek yogurt. I put honey and granola and make it look like some parfaitits a must, she told Good Housekeeping.

25View the gym differently

"It would have never have occurred to me to exercise before I had kids. Ever. Now, I find that I need it to clear my head," Kelly told WomensHealthMag.com. "I need strength and stamina because raising kids is the toughest job there is. And its the most rewardingbut it's exhausting, and it's hard work. My childless self would have died laughing seeing me in a gym."

26Fuel up before you sweat

Kelly said that she doesn't feel like eating after a run or big cardio workout. "So, before I'll have a beautiful salad. Sometimes I'll have a protein bar. Or nuts. Something that's supposed to be good for me," she told Good Housekeeping.

27Work out, even when you dont feel like it

Kelly told WomensHealthMag.com that she makes herself work out even when she doesn't feel like it. "Sometimes it's not so pleasant, and you don't want to wake up to go on a jog in the morning, but I just force myself to do it," she said.

28Go all in with Sunday breakfast

Kelly told Good Housekeeping that she likes to do a "full hot breakfast" on Sundays. "Mark likes me to make him breakfast in bed. We're both so busy during the week, I rarely have time. But on Sunday, it's the one time that I can do something really nice for him," she said. "And everybody enjoys my scrambled eggs, because I put cream in the eggs and some cheese in there. They're not fat-free, but they're delicious."

29Make the most of your workout time

Kelly is "extremely busy and AKT is super efficient as well as effective and crazy fun," Kaiser told InStyle. "We have such a blast together and she can get everything she needs, strength, cardio, power, stretching, in one place, instead of running to different boutique studios trying to fit it all in.

30Get some great exercise music

Good exercise jams are "everything," Kaiser told InStyle. She and Kelly are "both obsessed with finding the best music. It really drives the workout," she said.

31Try to eat clean

"For the most part, Mark and I have very clean diets. But we love cream in our coffee," Kelly told Good Housekeeping.

32Focus on the mental perks of exercise

Kelly says she gets more than an amazing body out of working out. "I feel like my mind is a little quieter when I exercise," she told Good Housekeeping.

33Know your heart history

Kelly told Good Housekeeping that she tries to work out to keep her heart healthy. "I don't have the best family history heart-wise, so I really try to keep my heart strong," she said.

34Go all in with exercise every day

"I try to make my heart beat out of my chest, hard-core, once a day for at least a half hour. I think that's very important," Kelly told Good Housekeeping.

35Know your weaknesses

Kelly told Good Housekeeping that she works out so consistently because it's super easy for her to fall out of her routine. "I'm the kind of person who, if I take one day off, well, it's very easy for me to take the next day off and then quit exercising. If I don't do it every day, I won't do it at all," she said.

36Start slow

When she first started working out, Kelly told Good Housekeeping that she would do it for three days a week, walking for a half hour on a treadmill. "Then it was five days a week, and then I started jogging. It was like a drug. The gateway drug is the treadmill," she said.

37Be cool with dessert

"I'm not militant about anything. If there's cheesecake in the house, I'll have some. If I'm in the mood for something, I'll have it," Kelly told Good Housekeeping. "I don't obsess about anything. I could have three or four 'cheat days' in a week and then not have dessert for another three months."

38Be in the moment

Kelly told Good Housekeeping that she recommends that people "appreciate every second, even when you're exhausted."

39Find what you need to chill

"I deep-breathe, and I do a lot of yoga," Kelly told Good Housekeeping.

40Figure out an eating plan that works for you

Kelly told Good Housekeeping that she loves cheese and high-fat foods, but she tries to keep herself in check. "I would love nothing more than to have pizza and french fries every day, but I try to limit those treats to once a week," she said.

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Kelly Ripa's Diet And Workout Routine That Keeps Her Looking Young - Women's Health

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A variety of fried snacks and soft drinks are for sale in Mexico City's Centro Historico neighborhood. Meghan Dhaliwal/for NPR hide caption

Hunger once seemed like a simple problem. Around the globe, often in low-income countries, many people didn't get enough calories.

But increasingly, hunger exists side-by-side with obesity. Within the same community, some people are overweight while others don't have enough to eat.

And the tricky part: You can't "fix" hunger by just feeding people empty calories. You've got to nourish people with healthy, nutrient-dense foods, so they don't become obese.

A new report published in The Lancet shines a spotlight on this paradox. The dual problems of undernourishment and obesity often referred to as the double burden of malnutrition.

For example, people can begin life not getting enough calories and become stunted below average height for age but by adulthood can become overweight due to an abundance of cheap calories.

Similarly, an obese teenager even in a wealthy country like the U.S. can easily grow overweight from eating junk food yet still be deficient in micronutrients that are key for optimal health.

"The new nutrition reality is about countries having not just undernutrition or just having obesity but about ... the combination of both," says Corinna Hawkes, a report author, and director of the Centre for Food Policy at City, University of London.

The report finds an estimated 2.3 billion children and adults are overweight and more than 150 million children are stunted. The problem, researchers say, is that the ideal diet includes plenty of fruits and vegetables, whole grains and beans, but much of the globe has developed a taste for snack foods full of refined carbohydrates and sugar.

"The poorest low- and middle-income countries are seeing a rapid transformation in the way people eat, drink and move at work, home, in transport and in leisure," says report author Barry Popkin, a professor of nutrition at the University of North Carolina, Chapel Hill. "The new nutrition reality is driven by changes to the food system, which have increased availability of ultra-processed foods that are linked to increased weight gain."

Popkin and his co-authors argue that systematic changes are needed to fix the problem: Everything from changing food production and processing to how foods are priced, labeled and marketed.

"All relevant policies and investments must be radically re-examined," says Francesco Branca, Director of the Department of Nutrition for Health and Development at the World Health Organization.

And, given that poor diets are now linked to more deaths than smoking, there's an urgency, researchers say.

"We can no longer characterize countries as low-income and undernourished, or high-income and only concerned with obesity. All forms of malnutrition have a common denominator: food systems that fail to provide all people with healthy, safe, affordable and sustainable diets," Branca says.

We asked experts and thinkers in global nutrition to share initiatives and policies aimed at tackling the problem. Some are old, some old; all these efforts take on urgency given the scope of the problem.

Grow healthier foods

Focusing on the production and distribution of nutrient-dense foods is a good place to start, says Danielle Nierenberg, president and founder of Food Tank. She points to the work of the World Vegetable Center, which helps farmers in Asia and Africa grow an array of vegetables in an effort to prevent micronutrient deficiencies and malnutrition.

"One of the most interesting things they do is help provide resources for women farmers to create value-added products, like vegetable powders. These have the dual benefit of preventing food loss and waste, and providing essential nutrients throughout the year, as well as a source of income," Nierenberg says.

She says in addition to projects like this, the group works to improve vegetable breeding practices.

"This focus on veggies will help transform diets and health but only if governments and policy makers realize their importance," Nierenberg says.

She also points to the work of the International Center for Research in the Semi-Arid Tropics' (ICRISAT) Smart Food project that is promoting grain crops like millets and sorghums to improve nutrition. Both are nutrient-dense and provide a mix of fiber, protein and micro-nutrients.

"Milllets and sorghums have long been neglected and they have an image problem they're thought of as 'birdseed' or considered poor people's foods," Nierenberg says. "But they're highly nutritious, they have a low glycemic index, they're resilient to drought and disease and they're delicious."

Money talks

To address obesity and poor nutrition, we can't rely on people to use willpower to make healthier choices, says Will Masters, professor in the Friedman School of Nutrition and Science Policy at Tufts University. Instead, he argues that government regulations and taxes can play a key role in shifting what we eat and drink.

He points to the U.K., where the government introduced a tax on sugary drinks that took effect in 2018. The policy was structured to give manufacturers an incentive to redo their products: When a company reduces sugar in its products below a certain threshold, they can avoid the tax.

There's already some evidence that the policy has led to changes on store shelves. The U.K. grocery retailer Tesco reformulated all 251 of its house brand sodas to reduce sugar and avoided the levy. "Tesco customers are now consuming on average over 20% less sugar from our soft drinks than in 2011," a Tesco executive told The Guardian in 2016.

"It's a clear example where taxes are a stick that leads the company to dial down the sugar in these beverages, " Masters says.

Governments can also design food subsidy programs that encourage healthier eating among low-income beneficiaries of government food aid. The idea is that people who are low-income beneficiaries of government food aid don't just need calories they need nourishment. And they may need to be educated on how to get it.

Professor Hawkes, who is one of the authors of the new Lancet report, cites Egypt and Mexico as examples. In Mexico, "people who received cash [for food] also received training and education about healthy eating," she says.

With a change in government in Mexico last year, these programs are in flux. In the U.S, the Women, Infants and Children (WIC) federal nutrition program also combines food assistance with nutrition education and support for low-income moms.

Promote breastfeeding

To prevent undernutrition early in life, there are increasing efforts to promote breastfeeding around the globe, says Jessica Fanzo, professor of global food and agricultural policy and ethics at Johns Hopkins University. The added benefit is that breastfeeding can also help protect against obesity and type 2 diabetes later in life.

"There is strong evidence suggesting that exclusively breastfeeding children has both short-term and long-term benefits to child health and nutrition," Fanzo says.

She points to the growth of the Baby-Friendly Hospital Initiative, which was started by WHO and UNICEF back in the early 1990s, in an effort to promote breastfeeding. A hospital or clinic maternity ward can be designated "baby-friendly" when it implements a series of steps such as not accepting free or low-cost baby formulas, helping mothers start breastfeeding within a half-hour of birth, giving newborns no food or drink other than breastmilk (unless medically necessary), keeping babies in the room with their mothers to encourage breastfeeding on demand and giving no pacifiers to babies.

The program has been implemented in hospitals and clinics in many countries, and has been shown to be effective in helping women both initiate breast feeding and stick with it. Fanzo says it's one evidence-based way to promote health and good nutrition.

Invest in farmers

To transform the food system, governments have to help farmers, especially in low- and middle-income countries, says Ertharin Cousin, a distinguished fellow at the Chicago Council on Global Affairs and former executive director of the World Food Programme.

She says there are lots of initiatives that can work aid to secure financing, technologies to improve storage so farmers don't lose their harvests, access to improved seeds and fertilizer.

Cousin says there are lots of unfunded business opportunities within the food and agricultural sectors. Together with a group of partners, earlier this year she started a hybrid nutrition impact fund, Food Systems for the Future (FSF) Institute. She says the goal is to improve nutrition outcomes for underserved and low-income communities.

Get to know your veggies

Imagine growing vegetables that you never eat. That's the reality for some farm families in the highlands of Guatemala.

"Many of these moms work in the fields tending to a marvelous variety of vegetables that are largely grown for export," says Roger Thurow, a senior fellow at the Chicago Council on Global Affairs who focuses on food and agriculture.

There's a big opportunity, he says, to improve nutrition by making people more comfortable using vegetables in the kitchen. He points to the Nutrition Rehabilitation Program by Primeros Pasos, a clinic in the western highlands of Guatemala that teaches families the importance of eating the nutrient-dense crops around them. The moms in the program attend regular nutrition classes, which include cooking lessons.

Within the U.S., the group Share Our Strength operates Cooking Matters in cities throughout the country. Classes are held to teach families who have very limited budgets to shop for and cook healthy meals. It's one of a growing number of programs aimed at changing behavior by teaching people how to cook and educating them about the important health benefits of good nutrition

Thurow writes in his book, The First 1,000 Days, about other initiatives, including a home visitation program in Chicago to help support and educate moms in low-income neighborhoods about the importance of good nutrition. In his book he describes a doula a health worker who assists a woman during pregnancy and delivery bringing a bag of fresh produce to pregnant women when she comes to see them.

"It's basically house-to-house combat against malnutrition," Thurow says.

See more here:
Overweight Yet Undernourished: How To Solve The Global Hunger Paradox : Goats and Soda - NPR

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Did you grow up eating low-salt food because someone in your family had high blood pressure (BP)? If yes, youre probably luckier than you realise.

One in four Indian adults has hypertension. Increasingly people in the 25-34 age group are falling prey to this disease that increases wear and tear in the blood vessels. Though there are many reasons for this, a high-salt diet is not blameless.

Heres how it affects your health:

Ever noticed how you feel thirsty after going through a bag of chips? Regular salt contains roughly 40% sodium (the rest is chlorine). When we consume a lot of salt in a short time, the body tries to dilute the sodium in our blood with water. When the amount of water in the blood rises, the overall volume of blood increases. Now the heart has to pump more. Hardworking as it is, the heart likes to work just the right amount. Too much strain on the heart can weaken the heart muscle, or even lead to heart failure.

Salt poisoning isn't only real, it's already affecting public health in evident ways. Image: WWW

Research has also linked high-salt diets to increased risk of kidney disease, brain stroke, diabetes, dementia and poorer bone health.

High BP affects every organ in the body, especially the heart. BP is measured in millimetres of mercury - any reading over 140/90 is considered high. This reading means that blood vessels withstand at least 140 mm of pressure every time the heart contracts and 90 mm when it relaxes.

Over time, the blood vessels become rigid as a result of high pressure. This sets off a vicious cycle. High BP makes the blood vessels rigid, and rigid blood vessels increase BP further and high BP also increases the chances of cholesterol plaque buildup in the arteries which can become choked. This, in turn, can lead to a host of problems like heart attack and brain stroke.

Between 2009 and 2011, German scientists ran a bunch of tests on astronauts on two simulated missions to Mars over 105 days and 205 days, respectively (the second mission was for 520 days, but the scientists studied the astronauts for a little less than half that duration). Every 30-60 days, the scientists changed the amount of salt in the astronauts diet. The variations were 12 grams of salt a day, 9 grams daily or 6 grams per day.

At the end of the period, they found a connection between high salt intake and water retention in the kidneys not only did the test subjects have less water in their pee for days when they ate more salt, but they also started drinking less water because their kidneys were retaining water already.

The scientists found one more thing: changing the amount of salt in the daily diet also triggered a change in the production of two hormones aldosterone, which cleans the sodium out of the kidneys, and glucocorticoids, which keeps the metabolism ship-shape. This hormonal imbalance, they said, can cause a range of metabolic disorders, from diabetes to metabolic syndrome.

Salt affects the excretion of calcium through our pee. More salt equals more calcium loss equals loss of bone density, and potentially, the formation of kidney stones. Its fitting that the way to pass the smaller kidney stones is to drink lots of water, which also improves the overall salt-water balance in the blood.

Scientists at New Yorks Feil Family Brain and Mind Research Institute, Weill Cornell Medicine, and the Department of Neurology, Hope Center for Neurological Disorders, Knight Alzheimers Disease Research Center, Washington University, have found that the more salt you eat, the more tau proteins build up in your brain. Usually, tau proteins help the brain cells get nutrition. But when theres an imbalance of tau proteins, it can lead to a decline in brainpower. The scientists published their research inNature Neuroscience- a peer-reviewed journal - in October 2019.

For more information, please read our article onRock Salt: Benefits and Side-effects.

Health articles in Firstpost are written by myUpchar.com, Indias first and biggest resource for verified medical information. At myUpchar, researchers and journalists work with doctors to bring you information on all things health.

Updated Date: Dec 24, 2019 12:28:59 IST

Tags : Effects Of Too Much Salt, Healthy Diet, High In Salt, High-Salt Diet, Low-Salt Diet, Salt, Salt Health Effects, Salt Health Problems, Side-Effects Of Salt

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Diets low in salt aren't just 'good for health' they keep life-threatening conditions at bay - Firstpost

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Its that time of year again to reflect on New Years resolutions. The Cambridge dictionary defines a resolution as a promise to yourself to do or to not do something orstopdoing somethingbad, which sounds simple enough right?

But according Psychology Today, only 41% of Americans make New Years resolutions and only 8% achieve their resolutions. Not the most promising statistics.

Making a New Year's resolution is great in theory, but what makes the biggest difference in whether you achieve your goal is if it becomes a long-term positive change. New Years doesnt need to be the only time to make self-improvements.

Mypatient Luis Salazar made a monumental transformation that has lasted for more thaneight years and he plans on making it last a lifetime. I sat down with him to talk about his journey and share it with you as a source of motivation and inspiration.

Emily Rubin:When didyour weight become an issue?

Luis Salazar: I was an overweight child and through my first year of college. In 2011, at the age of 20, I was diagnosed with prediabetes, fatty liver, high blood pressure and multiple GI problems. I was also clinically depressed and didn't like my body.

ER: What was your diet like at this point?

LS: Prior to my weight loss journey, my diet consisted of lots of fast food, soda and candy. Breakfast would be two donuts and a coke. For lunch, I would typically go to a fast food restaurant eat a burger with fries with another coke. Dinner was take-out Chinesefood or pizza. I would also snack all day on copious amounts of candy and soft drinks.

ER: What were your previous diet attempts?

LS: I tried Slim Fast, the South Beach Diet and the Atkins Diet. I also tried the "oatmeal diet" which just consisted of eating only oatmeal for every meal.

ER:What was your light bulb moment that pushed you to lose weight?

LS: I was at my primary care physicians office and my blood pressure was 200/90 because of my family history and previous [blood pressure] readings, I was put on blood pressure medications. I remember in my head thinking, "I'm way too young to be on medications."

At 20 years old, I had a multitude of conditions due to my poor dietary habits. All of this was very alarming to me that I had let myself get this heavy. Mentally, I was depressed and not happy with my life. After that day a coworker, who was also struggling with weight, and I decided we were going to diet and workout together to hold each other accountable.I wanted to make this change to better myself and lead to a healthier lifestyle.

ER:How much did you lose and how long did it take?

LS: I lost over 150 pounds in just over a year.I've kept the weight off since 2012.

ER: What is your diet now?

LS: Instead of counting calories, I count mymacronutrients (macros) grams of proteins, carbs and fats.Depending on my training schedule or goals, my ratios for grams may change. It's been super helpful and has taught me that youre not meant to be depriving your body, youre meant to be feeding it to perform.

During my weight loss journey I met with you and you showed me that I was eating too little and restricting my calories. You really helped me find a balance to support my activity level.

ER:How do you maintain your weight?

LS: Along with counting macros, I work out five to six times a week. My exercise of choice is CrossFit, which has brought such immense happiness to my life with all the challenges and goals Ive accomplished.

ER:What kept you motivated when you were down?

LS: My biggest motivation was myself. I was my own cheerleader. I wanted to change my body and my mind. I was so used to overeating and living unhappily. I always envisionedthe light at the end of the tunnel. I would set small achievable goals to reach. Once I hit one, I'd strive to hit another.

ER: What is the biggest struggle: food, exercise, temptation?

LS: My biggest struggle is definitely food. I always have to remind myself to eat smart, make healthy choices and eat in moderation.

ER:How has your weight loss affected your relationships?

LS: Weight loss has had a major effect on my relationships. I'm so much happier and energetic. I've also become way more social and outgoing. When I was overweight, I found myself wanting to just stay home and be alone. After losing weight, I wanted to meet new people. It gave me the confidence to be myself and live my life to the fullest.

ER:Who are your biggest supporters?

LS: My biggest supporters are most definitely my mother and friends. Part of the reason I love CrossFit so much is the community. I've been able to meet people from all walks of life and of all fitness levels. It is a very encouraging environment and it pushes me to be better every day.

ER:What are your biggest accomplishments?

LS: I've ran the Broad Street Run seven years in a row. I've done three half marathons. I've competed and placed in several CrossFit and strongman competitions. For the last year, I've been coaching CrossFit at Subversus Fitness. I coach around 10-15 hours every week. It gives me such happiness to show people the amazing abilities of the body and how fitness can make you better in many ways.

ER: What is your New Years Resolution?

LS: This year my resolution is to continue sharing knowledge of fitness and health with others. It brings me great joy to see how being healthy and staying active has made people so much happier. I want to continue to set a goal to be consistent with my training and tracking.

Emily Rubin, R.D., has been a registered dietitian with Thomas Jeffersons division of gastroenterology and hepatology for 18 years. She is the dietitian for its celiac center, Fatty Liver Center and Weight Management Center. She is also the public relations chair for the Philadelphia Dietetic Association. She will be writing occasionally on topics related to nutrition and dieting.

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Jefferson Health patient who lost 150 pounds encourages others to keep their New Year's resolutions - PhillyVoice.com

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