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Ive never understood how sucking down a rock booger is supposed to make you, like, really horny. I get the intent whenever a guy invites me out for red wine and oysters, but the whole presentation (and my general aversion to seafood) is always a turn off. It does make you wonder, do aphrodisiacs work, and if so how do they trick our mind and bodies into peak arousal? Well, in a few different ways, in fact.

Aphrodisiacs have been studied forever, mention of aphrodisiacs has been found in texts from various ancient civilizations, including Hindu, Egyptian, Chinese, and Roman. In modern times, there have been many interesting studies on how aphrodisiacs may make subjects frisky. As Sally Fisher, MD, integrative medicine specialist and medical director atSunrise Springspoints out, searching aphrodisiacs in the virtualNational Library of Medicine returns 830 peer reviewed scientific studies. How plants or herbal products might effect the body or mind really varies based on the aphrodisiac.

Some examples of effects include increasing hormones like testosterone, or certain neurotransmitters in the brain, or dilating blood vessels to increase blood flow, or affecting molecules in the body such as, for example, nitric oxide, the molecule that Viagra affects, says Dr. Fisher.

And sometimes the studies just note that certain herbs make animals want to bang more. Basically, its complicated to deduce what will potently work on a person, although she has one herb in mind.

I tend to recommend Tribulus terrestris, used in folk medicine for hundreds of years, because of modern research on sexual function improvement in both women and men, but Id emphasize that Id approach this integratively, and if there is room for improvement, put lifestyle changes foremost, says Dr. Fisher.

Sexual health is complex and involves cognitive, neurochemical, hormonal, and genetic factors, she says. That means that, in part, shifting your overall diet might be what helps amp up your sexual wellness. Embracing a healthy diet might decrease the risk of sexual dysfunction in women, defined generally as more fruits and vegetables, and less refined grains, meat, sugar, fried food.

There is, as then might be expected, promising data on theMediterranean diet alleviating sexual dysfunction in women, says Dr. Fisher. Its helpful to think of the Mediterranean diet as a plant-based diet; other whole foods plant-based diets have not been formally researched but may be expected to have the same beneficial effect.

Opa! Okay but if you cant prioritize a full diet upheaval right now, are there good mood foods thatll make you like, really horny in one slurp? Yes and no. According to Brigitte Zeitlin, RD, and owner of BZ Nutrition in New York City, its hard to directly link food and sex drive. However, there are particular compounds within [certain] foods that can have a connection to certain hormones and sexual reactions, she says.

Among Zeitlins top picks are foods with red ginseng, fatty fish that increases your feel good dopamine hormones for a stronger orgasm, cayenne pepper, and maca.

[Maca] root has been linked to boosting those frisky feelings and has shown to be a helpful fertility food as well by multiple studies, says Zeitlin. One study actually found that maca improved sex driveon people taking certain medications where the side effect was decrease of sex drive; think anti-depressants, hair-loss meds, anti-anxiety meds.

If youre truly about to make a quick bodega run before a potential boink fest (weve all been there) Zeitlin has a good power combo in mind.

Dark chocolate, 70 percent or higher, contains compounds that actually boost the release of feel-good hormones getting you more in the mood for some togetherness and even more feel-good hormones, says Zeitlin. Pair it with some dried apricots for extra pro-longed sexy energy, as the amino acids in apricots can trigger more stamina.

As for oysters, well, theyre rich in zinc, which supposedly to help with erectile dysfunction, so that means Im off the hook forever. Like anything, utilizing a so-called aphrodisiac feels like a personal journey with room to experiment. Our recommendation? Grab a hottie or your favorite vibratorand conduct some research yourself.

If youre looking for other ways to boost your sex drive naturally, we have a few recommendations. And learning about spontaneous and responsive desire might help you get turned on.

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Acupuncture is an ancient Chinese healing therapy. It is said to have amazing weight loss benefits. In fact, according to a study at BMJ-British Medical Journal, ear acupuncture can help shed the pounds. Researchers say that using continuous stimulation of five acupuncture points may be better at reducing abdominal fat (the midriff bulge) than single point stimulation. Acupuncture in Medicine published this study. Researchers saw significant reduction in body fat, weight and waist circumference in participants.

Experts say that acupuncture helps you lose weight stimulating digestion and getting rid of excess water in the body. It also improves overall well-being. Acupuncture removes toxins from the body besides triggering the release of endorphins and improving metabolism.

The main purpose of acupuncture is to heal the energy channels of the body. The Chinese believe that when these channels are blocked, and energy cannot flow normally, toxins will accumulate that can affect body and mind. The exact mechanism by which acupuncture works is unknown but the insertion of acupuncture needles causes the release of endorphins which have a calming and relaxing effect that makes it easier to deal with stress, frustration, and anxiety; triggering overeating and fattening food craving.

A number of studies show that acupuncture can help weight loss. In a meta-analysis of these studies published in 2003 in the International Journal of Obesity, it was suggested that more research is needed as these studies tended to be descriptive in nature and last less than 12 weeks. However, there are numerous anecdotal reports from people who have been helped to lose weight and kept it off by including acupuncture as part of their weight loss program.

Acupuncture is known for its ability to relieve pain in all areas of the body, including internal areas. Specific points on the skin are connected to particular organs and tissues deep in the body. By putting the needles in these areas, blood flow and energy will be directed into the painful inner area.

One of the ways this can address weight problems is by promoting digestion. Problems like irritable bowel syndrome (IBS) cannot easily be diagnosed by western medicine but has been helped by acupuncture, lessening the symptoms and healing the disease. Acupuncture is believed to tweak the digestive system in ways that make digestion and absorption easier.

A common factor behind weight gain is depression. Some people overeat when theyre feeling sad. Depression is rooted in negative energy, which can be easily addressed through acupuncture. It is sometimes called spiritual detoxification because it releases the negative energy from the body.

Let us also take a look at some of the side-effects of this therapy.

This is a highly specialized skill. If the person you see is not a professional and is not careful, he or she may insert the needles in the wrong places, which could cause infection or other health problems. Be sure to get acupuncture therapy only from a licensed professional.

Acupuncture needles can sometimes become contaminated if they are not sterilized properly. Look for a licensed and reputable clinic to avoid this problem.

Some patients experience a sudden drop in blood pressure or a sudden feeling of weakness during an acupuncture session. Although the mechanism is still under investigation, the theory is that acupuncture triggers the release of chemicals in the brain that in turn dampen the response of the cardiovascular system. Hypertension can accompany obesity. An experienced acupuncturist will know how to deal with any blood pressure changes.

Text sourced from zliving.com

Published : December 20, 2019 4:14 pm

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Artificial sweeteners may lead people to put on weight and put them at risk of type 2 diabetes, according to researchers.

The team arrived at their conclusion after reviewing existing evidence from the past decade on what are also known as non-nutritive sweeteners (NNSs).

Such products earn their name from the fact they don't contain any vitamins or minerals, meaning they have no nutritional benefit, and may contain zero or low levels of calories.

Over the past three decades, there has been a rise in the use of artificial sweeteners, according to the researchers. Between 2000 to 2012, the use among children rose by 200 percent, and 54 percent among adults, and with the market expected to grow to $2.2 billion by 2020.

The American Heart Association says NNSs are "one way to limit calories and achieve or maintain a healthy weight."

"When used to replace food and drinks with added sugars, it can help people with diabetes manage blood glucose levels. For example, swapping a full-calorie soda with diet soda is one way of not increasing blood glucose levels while satisfying a sweet tooth," the health organization states.

Lead author Professor Peter Clifton, an expert in obesity, nutrition, and diabetes at the University of South Australia, told Newsweek the team found a link between the sweeteners and weight gain and type 2 diabetes.

However, Clifton and colleagues concluded that more long-term studies on sweeteners are needed to "draw a firm conclusion" about their role in blood sugar control.

One paper his team used in their review involved 5,158 adults who were studied over the course of seven to eight years. Those researchers found people who consumed artificial sweeteners at least twice a day were more likely to gain weight than those who never did.

Clifton said the problem might be partly behavioral. Sweeteners can be a useful tool for weight loss if they are used correctly with a controlled diet. But he said people who use sweeteners often still eat sugar, and may feel permission to overindulge. He said sweeteners don't appear to make people crave sweet foods. "There are no simple solutions," he said.

Scientists also found studies involving animals indicating such products may change the gut microbiome, or the make-up of the bacteria.

In a statement, Clifton said: "Artificial sweeteners also change the gut bacteria which may lead to weight gain and risk of type 2 diabetes.

"A better option than low-calorie sweeteners is to stick to a healthy diet, which includes plenty of whole grains, dairy, seafood, legumes, vegetables and fruits and plain water."

Clifton told Newsweek the study was limited because it was based on observational studies, which can only show associations between factors, "so strong conclusions can't be made, Intervention studies are not numerous and are not at all conclusive."

"The associations with type 2 diabetes are really unexplained mechanistically," he said.

Edward Johnston, research communications officer at the charity Diabetes U.K. who did not work on the study, told Newsweek: "This review highlights that currently, there is not enough research to be able to draw conclusions on whether there is a link between artificial sweeteners and development of type 2 diabetes.

"What we do know is that artificial sweeteners are not a silver bullet, but they may be useful for some people looking to reduce their intake of sugary foods and drinks, lose weight or manage their diabetes. If you think you need more support on managing your diet, talk to your health care team for individual advice."

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During the Washington Capitals west coast swing, Alex Ovechkin and John Carlson did an interview with Linda Cohn for a feature on ESPN+. During the interview, we learned that Ovechkin would instantly retire if he broke Wayne Gretkzys goal record. Yeah, right away. See ya! Ovechkin said as he saluted the camera.

ESPN recently made more of the ridiculous interview available on YouTube. There we learned of Alex Ovechkins frustration with diets.

During the 2018 postseason, Ovechkins legendary and borderline inspiring appetite was made public by Brooks Orpik in a Players Tribute article. Orpik explained that The Great 8 had chicken parm from Mamma Lucia before every game. Its the kind of thing you want to take a five-hour nap after eating, he said.

Ovechkin talked more about his eating habits with Cohn.

Cohn pointed out to Ovechkin that hes one of the top players in the NHL despite his age. She pointed out that Tom Brady of the NFL and LeBron James of the NBA changed certain things from either the way they played to the way they ate or trained to stay relevant.

Yeah, of course, Ive done last couple of years I change my training, Ovechkin said before adding, I dont change my diet. He laughed.

In September, Ovechkin revealed during an NHL Media Day interview that he did less weightlifting and more cardiovascular training, but created a stir when he said his weight remained the same: 260 pounds.

Cohn then asked Ovi Whats your favorite food?

Everything I can eat, Ovechkin said. You can ask John, I eat everything.

Carlson responded that Ovi loved Mamma Lucias chicken parm.

Chicken parm, yeah. I just eat it pregame. Pizza, he said. Im not a big fan of stay on diets. I try to diet once, didnt work well. I just didnt lose weight. I said you know what, forget about it. Im just going to do my thing.

Ovechkin also spoke about the Capitals Stanley Cup celebration in 2018.

I think we make one mistake out there, Ovechkin said. In Georgetown, we didnt bring any cameras. That was probably the highlight of our celebration I think. Everybody was together, fans, team, and we just have so much fun. It seems like basically you can do whatever you want and nobody would care. But I think yeah, I hope we gonna get not only one Cup but, hope so, get a couple Cups, but the celebration is gonna be much much bigger because we knew how to do it. Its gonna be planned right away.

He also had a cute exchange when John Carson revealed that Connor McDavid is the toughest player in the NHL to defend.

I think hes probably at the top of everyones list in terms of when we do our meetings no matter if youre a forward or a defenseman or goalie, you always need to be aware of where he is and hes a guy that can strike from anywhere and very fast.

Cohn added that over the years speed is now king with the MacKinnons and McDavids. She told Ovi youre not really a north-south guy.

I was like them. Not anymore, Ovechkin deadpanned.

Cohn asked when it went away.

Ovechkin turned to Carlson, Tell me.

Carlson began sheepishly laughing. I dont know. Youre still north-south. You can still fly.

I can still fly when its playoffs time, Ovechkin responded.

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Weight Loss: Skipping dinner can cause sleep disturbances and make you feel lack of energy

Weight loss diet: Eating a healthy dinner is important for your body. In fact, to stay healthy and in shape, you should not skip any meals and try to get optimum nutrition in every meal, says nutritionist Rupali Datta. In this article, we are going to talk about the importance of eating healthy dinners, and why you must not skip dinners, even if you are trying to lose weight. Dinner ought to be light, yet nutritious. It is the last meal of the day after you which you fast for 10-12 hours. Skipping dinner can make you feel lethargic and weak, and may even cause sleep disturbances.

You must eat all your three meals, each in set quantities, says Dr Rupali. "The body has a certain limit for digestion and assimilation. It is not wise to skip one meal and club it another meal," she explains.

Also read:5 Underrated Health Benefits Of Eating Dinner Early

She goes on to add that dinner is important because you are going to fast for a long period of time after that. "Eating a healthy dinner allows you to experience sufficient energy through the night and the next morning. It helps the body nourish itself and maintains a healthy metabolic rate," says Dr Rupali.

At night time, your body is exhausted from the day and dinner provides the nourishment you need, before going to bed. Eating your lunch at around 2.30-3 pm, and then skipping dinner and not having your next meal until 9 am the next day, is too long a gap. "In such a long gap, the body begins to cannibalising it's own energy stores. So, it is important to eat light, but nutritious dinners," Dr Rupali asserts.

What's more is that skipping dinner can lead to acidity, constipation, heartburn, etc. At times, it may make you feel hungry at the middle of the night and make room for sugar cravings. Not only does this interfere with your weight loss regime, but also cause sleep disturbance.

Skipping dinners can make room for cravings and cause sleep disturbancePhoto Credit: iStock

Also read:What Is Sleep Hygiene? Know Why It Is One Of The Most Important Parts Of Sleeping Well

Now that it has been established that eating dinners is important for your health, let's take a look at some healthy options you can bank on for dinner. Following are some quick, healthy and weight loss-friendly dinner options by Dr Rupali that you must try:

Make sure that there is a gap of 2 hours between your dinner and bed time. You can plan your day in a way that dinner is half-prepared by the time you reach home. Keeping a gap before dinner and bedtime can promote good sleep and prevent acidity, bloating etc.

Practice portion control and avoid eating deep fried or carb-heavy meal for dinner.

Eat light and nutritious meals for dinner to stay healthy and maintain weightPhoto Credit: iStock

Also read:Add These Protein-Packed Foods In Your Dinner For Quick Weight Loss

(Rupali Datta is a Clinical Nutritionist based in Delhi)

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.

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Clove is loaded with multiple health benefits. It can help you fight dental issues and many more. Clove water is also associated with numerous health benefits. Here are some reasons why you must try clove water.

Clove water: Cloves are loaded with anti-bacterial properties

Clove is a popular spice that is a part of almost every Indian kitchen. This amazing spice is loaded with multiple health benefits. Clove is popularly used as a remedy for dental issues. There are many other benefits that clove can offer you. Cloves are rich in vitamin C, fibre, manganese, antioxidants and vitamin K. There are various ways to add cloves to your diet. You can make it a part of various foods you prepare. But be careful about the quantity. Clove water is another great way to avail health benefits of clove to your diet. Here are some ways how clove water can boost your health in various ways. Also, know how to prepare this drink.

Before starting with the use and benefits of clove water, here are some noticeable health benefits of clove-

1. Clove is rich in antioxidants which can help you reduce oxidative stress and also reduce inflammation

2. Clove has anti-bacterial properties which can protect you against infections and harmful bacteria

3. Diabetics can also add cloves to their diet as it can help in regulating blood sugar levels when combined with a healthy diet

4. It can give you relief from multiple dental issues

5. It is also helpful in fighting digestive issues, vomiting and other nausea

Clove can help you cure dental issuesPhoto Credit: iStock

Also read:Gut Health: 4 Simple Dietary Changes To Improve Your Gut Health

Clove water is beneficial for your health, especially during the winter season. It will help you boost digestive health. It also supports weight loss. It will also reduce inflammation. Most people generally use clove water for weight loss as it can speed up the process. You can soak two cloves in a glass of water and keep it overnight. In the morning drink this as the first thing in the morning.

Also read:7 Surprising Health Benefits of Clove

You can prepare a drink with three amazing spices- clove, cinnamon and cumin for weight loss. Roast these three spices and form a powder with these. Every morning take one tablespoon of this mixture and boil in a glass of water. Once done allow the drink to cool down. You can also add a small amount of honey to this drink for taste.

Clove water health benefits: Clove drink can help you promote weight lossPhoto Credit: iStock

Clove tea is also a healthy option to choose from. Cloves should be used in a restricted quantity to avoid any possible side effects. If you face any discomfort after using clove water then you must stop its use.

Also read:Weight Loss: This Clove Drink Can Help You Lose Weight Faster; Here's How You Can Prepare It

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.

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If America does not collectively adopt healthier eating habits, over half of the nation will be obese within 10 years.

Even worse, one in four Americans will be severely obese with a body mass index over 35, which means they will be more than 100 pounds overweight.

That alarming prediction, published Wednesday in NEJM, was the result of a study analyzing self-reported body mass index (BMI) data from over six million American adults.

Half of the nation will be obese within 10 years, according to a study published Wednesday in NEJM.

Considering the challenges of battling weight loss, thats devastating news for the future health of our nation.

Given how notoriously difficult obesity is to treat once its established, you can see that were in an untenable situation, said Aviva Must, chair of Tufts Universitys Public Health and Community Medicine, who was not involved in the study.

The societal cost is high, she said, both in terms of obesity-related health consequences and healthcare expenditures which could bring us to our knees.

One of the first research efforts to drill down to the state level, the study found that 29 states, mostly in the South and Midwest, will be hit hardest, with more than 50% of their residents considered obese.

But no part of the country is spared in all 50 states, at least 35% of the population will be obese, the study found.

Whats even more concerning is the rise in severe obesity, said lead author Zachary Ward, an analyst at Harvard Chan Schools Center for Health Decision Science.

Nationally, severe obesity typically over 100 pounds of excess weight will become the most common BMI category, Ward said. Prevalence will be higher than 25% in 25 states.

Currently, only 18% of all Americans are severely obese. If the trend continues, the study said, severe obesity would become as prevalent as overall obesity was in the 1990s.

The study also found certain subpopulations to be most at risk for severe obesity: women, non-Hispanic black adults and low-income adults who make less than $50,000 per year.

And we find that for very low-income adults adults with less than $20,000 annual household income severe obesity will be the most common BMI category in 44 states, Ward said. So basically everywhere in the country.

Fifty years ago, obesity was a relatively rare condition, Must said. People who were poor were underweight, not overweight. But that has changed.

One reason is the rise of sugar-sweetened beverages and ultra-processed foods, which contribute calories but little nutrition. Another is that the price of food, including unhealthy fast food choices, has fallen in America when you adjust for inflation.

Low food prices are certainly part of it, Must said. Also limited options for physical activity. And theres a lot being written about the stress of structural racism and how that influences peoples behavioral patterns. So its very complicated.

Theres no rosy picture here, but I dont think we can throw in the towel, Must said. It will probably take lots of federal, state and local policy interventions and regulations to have a big impact. We cant rely on individual behavior change in an environment that is so obesity promoting.

Studies have shown some promising tactics, she said: bolstering local public transportation systems to encourage walking instead of driving; keeping schools open on weekends and during summers to allow access to gyms and swimming pools; and increasing support for farm-to-school and farm-to-work food programs, as well as farmers markets, to boost access to low-cost fruits and vegetables.

Other interventions include calorie labeling on restaurant and drive-thru menus and replacing vending machines with smart snacks in schools.

Weve also looked at eliminating the tax deduction businesses get for advertising unhealthy foods to children, Ward said. The money that they spend on advertising foods can basically be written off as a tax deduction.

That could be one reason why we see such disparities by race, ethnicity or income, Ward said, because companies are directly targeting advertising at these groups.

In a prior study, Ward and his team at Harvard found that three interventions saved more in health care costs than the price to implement them: elimination of the tax deduction on advertising; improving nutrition standards for school snacks; and imposing an excise tax on sugary beverages.

The most cost effective solution was the tax on sugar-sweetened beverages. The study found the tax saved $30 in health care costs for every dollar spent on the program.

So much added sugar is delivered through sugar-sweetened beverages, and people do have other options for hydration, Must said. I think its an easy target.

But not necessarily a popular one. Still, the complexity of the problem means that a solution will truly take a village, experts say, with every American doing their part.

I dont think its impossible, Must said, pointing to a slowing of the obesity rate in children in America. That trend is the result of interventions in school lunches; snack programs; and a change in the nutritional allowances in the Special Supplemental Nutrition Program for Women, Infants and Children, which helps feed more than seven million pregnant and postpartum women and children until age five.

In 2009 the program decreased the intake of foods and beverages associated with excess weight gain. By simply cutting the juice allowance in half, reducing cheese, requiring whole grain products and requiring low-fat or skim milk, a study found the program reduced the obesity rate in children between two and four years of age and boosted the intake of fruits and vegetables.

That is certainly a model for future attempts among both children and adults, Ward said, adding that if Americans could just keep their current weight instead of gaining, the trends could be reversed.

Its really hard to lose weight, Ward said. Its really hard to treat obesity. So prevention really has to be at the forefront of efforts to combat this growing epidemic.

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Cardio gets a bad rap. Part of the disdain for lung-burning, heart-beating cardio workouts come from one obvious thing: Theyre very hard. Cardio hurts in ways that living just does not. The endorphins are slow to come and arent strong enough to counteract the pain of something like astair workout, no matter how much youd like to think they do.

But as all the most annoying fitness instructors will tell you, no pain, no gain. And if you want to lose weight and up your overarching fitness, youre going to need to add more cardio to your exercise regiment. Whether its one at a time, or you pile on all the moves for a cardio feast, here are some serious moves, to inspire.

Step Ups

Stand at the base of the staircase. Raise your right leg and place your right foot one the second step. Push off the floor with your left foot and shift your weight onto your right as you step up. Swing your left leg in front of you, bending your left knee, while swinging your right arm forward for counter balance. Step back down to start position.

In your family, did Dad experience physiological changes (weight gain, emotional disregulation, decreased sex drive) after your child was born?

Thanks for the feedback!

Burpee Twister

The only thing easy about this variation is the explanation. Perform a regular burpee and, at the end, jump 180 degrees so that youre facing the opposite way. Then do another rep, alternating directions each time.

Fast Feet

Starting at the base of the staircase, sprint to the top as fast as you can, moving your feet rapidly like a football drill. Do the equivalent of 5 flights of stairs. That means if you only have a single flight to work with, youll sprint to the top, sprint back down.

In the Pool: Skipping

Keep the movement small, focusing on form. Alternatively, make it a bounding skip and aim for height and power as you come out of the water.

Climbing Stairs

Find a stairwell or stadium with at least 4 flights of stairs. Race to the top, then jog back down, five times.

Hip Twists

With your feet in a split-stance, keep both arms straight in front of you and just below the waters surface. Rotate at your core from side to side.

Incline Lunges

Stand at the base of the staircase. Work your way to the top taking three steps at a time. Pause in the lunge position between each step, allowing maximum load on your front quad with every step.

Pool Running

With a floatation belt on, get into the deep end.Use your breath and perceived rate of exertion to estimate your level of intensity. If you move to the shallow end, incorporate high knees and butt kicks. Use the side of the pool for intervals of flutter kicks.

Jumping Jacks

To get the max heart rate benefit from this exercise, make sure you raise your arms overhead each and every time. Aim for one jack per second.

One-Legged Burpee

This is exactly what it sounds like a traditional burpee performed using only one leg and then the other.

Jumping Rope

It may remind you of your childhood, but theres nothing easy about jumping rope. Skip the bounce and jump only once per revolution, requiring you to spin the rope faster and work a little harder.

Butt Kicks/High Knees

Sprint drills will raise your heart rate, but they also require space. Instead, practice your quick feet and fine motor skills by moving your legs as fast as you can vertically, hiking knees high for 20 seconds, followed by 20 seconds of kicking your heels to your butt as many times as you can while running in place.

Burpee Overbox

This variation is similar to the Box Jump burpee, except you jump over the box (or other stacked item) and continue your reps on alternating sides.

Backwards Jog

Stand with your back to the base of the staircase. Using caution, walk up the stairs backward, engaging your glutes and hamstrings with every step. Note: This moves requires a bit of balance and coordination (more than you might think!). Use the sidewall for support with one hand if needed.

In the Pool: Karaoke

In the deep end, cross your right foot over and in front of your left foot while extending your arms out to your sides. Step your left foot to the side. Cross your right foot behind your left foot. Continue moving laterally, then repeat, moving in the opposite direction.

Burpees

From standing, bend your knees, crouch down to the floor, place your hands on the ground, and jump your feet back so you are in an extended plank position. Jump feet forward toward your hands again, push off the floor and jump into a vertical position.

Push-Ups/Sit-Ups

They arent typically considered aerobic moves, but these all-over body strengtheners can really raise your heart rate if you do them all-out without rest. Drop and do 20 pushups, then flip over to your back and immediately do 20 sit-ups. With both, youre aiming for a 1-1.5 second timeframe per move.

In the Pool: Side Jogger

Stand perpendicular to the staircase, right hip closest to the stairs. Bend right knee and step up onto the first step, bringing your left leg with you. Quickly step up onto the second step. Work your way to the top using your right side to propel you. At the top of the flight, work your way back down using your right side to lead you again. At the bottom, reverse and jog sideways up the stairs using your left side to lead the way.

Pushups and Squat Jumps

Alternate each move for 20 seconds on/10 seconds off for eight rounds total

Lunges and Dumbbell Rows

Alternate each move for 20 seconds on/10 seconds off for eight rounds total.

Woodchops

Hold a light dumbbell or medicine ball in both hands. Squat and twist to move the weight to the outside of your left leg. Lift the weight across your body and past your head on your right side. Pivot your feet as needed. Lower the weight back to the outside of your left leg and repeat. For your next woodshop set, move the weight from the outside of your right leg above and to the left of your head.

Burpee with Lateral Jump

Rather than jumping vertically during each burpee, jump horizontally over a stationary object.

Lateral Shuffle

Start with your feet hip-distance apart. Squat and bring your hands together in front of your chest. Move your right foot to the side and then move your left foot to meet it. Do this four times, then switch directions and move to the left.

Burpee Box Jump

Its just like a regular burpee except, at the conclusion of your push-up, you pop back up to a standing position, then leap forward to a plyo box or another item of similar stability and height. Leap back down behind you (carefully), and start again.

Burpee Row

After you do a push-up, from plank give a two-armed row lifting first your left elbow to the sky and back, and then your right. Repeat.

Sit-ups and Leg Raises

Leg Raises: Lie on your back, legs straight and together on the floor. Lift your legs, keeping them together, until your feet are pointing straight above you. Slowly lower your legs to just above the floor without letting your feet come all the way down. Repeat.

Alternate Foot Steps Jump Rope

Hunt recommends beginning your trick trying with the alternate foot step, as its a fairly easy to master and lends itself to faster jumping. Instead of jumping with both feet together, bound with one at a time, as if youre running in place. The rope should pass under your feet as you shift your weight from one foot to the other.

Double Unders Jump Rope

Double unders require the rope to pass under the feet two times for each jump. To do this, you need to bound a little higher and increase the rotational speed of the rope. Remember to maintain an upright posture, land with both feet together, and initiate the ropes rotation with a fast flick of the wrists.

Burpee Deadman

When in the down position of your pushup during a normal burpee, extend your hands and arms so that your body is completely flat on the floor. Bring your arms back in, push up, and continue the exercise like normal.

Side Swing

The side swing works the core and upper body, but since youre not actually jumping over the rope, it requires far less coordination. Pull the hands together in front of your body and move the handles and rope in a figure-eight formation. You can jump or step from side to side. Or, if youre using the side swing as an active rest, simply stand in place.

In the Pool: Flies, Lat raises, Bicep curls, and Tricep Press Downs

In a pool, use the palm of your hand to create resistance, or add a paddle or water dumbbell and do your usual workout bench moves.

Single-Leg Jumps

Stand at the base of the staircase. Shift weight onto your right leg, lifting left foot off the floor. Bend right knee, swing arms behind you, then swing them forward as you push off the floor and jump onto the first step with the right leg. Hop back down, keeping left foot off the floor.

In the Pool: Lunges and squats

Perform these just as you would on land. Add in jumps out of the water.

Mini Box Jumps

Stand at the base of the staircase. Bend your knees and swing arms behind you, then swing them forward as spring off the ground and propel yourself onto the second step. Land on both feet. Jump back down using both feet.

Incline Clapping Push-Ups

Stand at the base of the staircase. Place hands on the third step, arms straight. Keeping your back straight and in line with your legs, bend elbows and lower chest to the stairs. Hold for a second, then explosively push off the stairs and clap your hands together before landing in the extended push-up position.

Burpee Candlestick

Start in a squatting position, and roll backward until your shoulders touch the ground, and your legs come up over your body. Then, roll forward into your pushup, recover, and complete the rep with a vertical leap

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36 Cardio Exercises That Will Whip You Into Shape - Fatherly

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What if a clock did a better job than a scale at promoting weight loss, improving sleep and preventing diabetes?

New research suggests its about time to consider that possibility.

In an early effort to explore the benefits of daily fasting in humans, researchers have found that people who are at high risk of developing diabetes improved their health in myriad ways when they ate all of their meals over a span of just over 10 hours, then fasted for the remainder of their 24-hour day.

The regimen, called time-restricted eating, is a variant of intermittent fasting a practice growing in popularity.

To lose weight or improve health, those fasting intermittently dont eat or follow a spartan diet that mimics fasting for a day or more every week or month.

Time-restricted eating by contrast, limits a person to consuming all of his or her daily calories in a relatively narrow window say from 8am to 6pm.

Practised daily, time-restricted eating widens the period during which the bodys major visceral organs are put into a state of rest and recovery.

The experiment

Ample research has shown that erratic eating patterns, shiftwork, and modern-day habits like get-up-and-go breakfasts and midnight snacks, have contributed to obesity, diabetes and heart disease.

Satchidananda Panda, a biologist at the Salk Institute in La Jolla, California in the United States, said that by establishing a consistent daily cycle of feeding and fasting, one might realign the ebb and flow of fuel intake with the bodys natural circadian rhythms.

Every cell, every organ has its clock, and every organ needs downtime to repair, reset and regain its rhythm, he said.

When all your organs have rested and rejuvenated every day, they just work well.

Its almost like an orchestra: when all the musical instruments are in tune and work well together, its a melody, not a cacophony of sounds, he added.

For the new research, Panda and his colleagues measured what happened when 19 people were asked to do all their eating during a 10-hour window every day for 12 weeks.

The participants were allowed to choose their own 10-hour window and could vary it slightly, say if they had an early breakfast meeting one day or a late dinner on another.

All the studys subjects had a condition known as metabolic syndrome.

Sometimes called pre-diabetes, metabolic syndrome makes a person five times more likely to develop type 2 diabetes and it doubles her risk of developing cardiovascular (heart) disease within five years.

The condition is diagnosed when a patient tests positive for three or more of the following conditions: obesity, high blood pressure (hypertension), problematic cholesterol, impaired metabolic function and excessive waist circumference (an indicator of abdominal fat).

Three in 10 Americans are thought to have metabolic syndrome.

To ward it off, doctors have little to offer beyond exercising more, eating less and losing weight.

But patients often ignore or abandon that medical advice and go on to develop full-blown type 2 diabetes.

In the pilot study, the participants limited their eating day to under 11 hours for 12 weeks.

They reduced their calorie intake by almost 9%, lost an average of 3% of their body weight and reported more restful sleep all improvements that could aid in disrupting a patients progression from metabolic syndrome to diabetes.

As a group, participants reduced their belly fat a bellwether of future heart disease risk by 3%.

Promising results

Having all meals within a 10-hour period and fasting for the rest of the day can help to improve the health of those with metabolic syndrome.Drilling down on the physiological effects of a daily 14-hour fast, researchers also found a wide range of subtler improvements among the 19 subjects.

The groups blood pressure, typically high in those with pre-diabetes, fell. Their cholesterol readings, typically worrisome in this population, improved.

And in the 12 participants whose metabolic function had already veered into abnormal territory, three months of time-restricted eating appeared to bring about improvements in two key health measures: fasting glucose and HbA1c.

These changes came about without any increase in participants physical activity. And improvements didnt rise or fall with changes in weight.

Time-restricted eating did induce weight loss, which typically improves many bodily functions.

But it appeared to effect key changes in direct ways, rather than just by helping subjects slim down.

In several cases, participants were able to discontinue or take smaller doses of medications, such as cholesterol-lowering statins or hypertension drugs.

In other instances, researchers saw that shortening their eating day and observing a long nightly fast helped patients who were not sufficiently helped by medication alone to achieve normal readings.

The results were published recently in the journal Cell Metabolism.

None of these promising findings is definitive: With only 19 participants and no control group, the work merely lays the foundation for further investigation.

But a much larger clinical trial that meets the gold standard of biomedical research is already in the works.

Underwritten by the US National Institute of Diabetes and Digestive and Kidney Diseases, that trial will also explore the benefits of daily fasting in people with metabolic syndrome.

Willing to do it

Modern-day habits like midnight snacking and eating on the go have contributed to the rise of obesity, diabetes and heart disease. TNSThe researchers who conducted the pilot study were buoyed by its preliminary findings, but even more excited by evidence that the studys 19 participants were both willing and able to follow the regimen often well beyond the 12-week scope of the study.

All 19 subjects three women and 16 men were able to maintain a regular habit of fasting between 13 and 14 hours a day for about six days a week, on average.

The timing of their meals became more regular. And they didnt skip breakfast a shortcut that research suggests could have negative health effects.

They were not instructed or urged to continue this pattern of eating after the study was done.

But when researchers followed up with the participants about 15 months after the intervention had ended, they discovered that five continued to follow the eating schedules they had adopted in the study.

Seven others said they were either limiting their eating window a little less stringently or following their time-restricted eating schedule on a part-time basis.

The remaining seven said they had followed the regimen for an average of just over four months before it fell by the wayside.

Dieting fails most severely due to lack of patient adherence.

But daily fasting may make it easier for people at increased risk for diabetes and heart disease to succeed, experts said.

These are patients at the tipping point for diabetes, said Dr Pam R. Taub, a University of California, San Diego, cardiologist and co-author of the new research.

This is a very critical window where you can reverse the disease process.

But she said, the same old spiel get more exercise, reduce your calories, try a plant-based diet, has proven frustrating for both her and her patients.

Most people just dont sustain it, and year after year, things are getting worse for them, said Dr Taub, whose patients were among the participants.

So what was really exciting was that here was a lifestyle strategy where all I asked them to do was change the time of their eating.

They did, and their health improved.

Valter Longo, who studies the effects of intermittent fasting at the University of Southern California, said the new study should be treated as a promising pilot, rather than a blueprint for patients and doctors.

Future studies should not only explore the health benefits of time-restricted eating, but also the risks for people who prolong their fasts in a bid to gain more benefits.

Those risks include dehydration and heart arrhythmia (irregular heart beat), as well as an increased likelihood of gallstones.

Trials should also probe the potential impact of more relaxed eating-and-fasting routines, including 12 hours on and 12 hours off.

Dose effects, he said, could prove to be important.

Twelve-hour daily fasts are very common among centenarians, he said. Daily 16-hour fasts by contrast, are absolutely not. Los Angeles Times/Tribune News Service

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Eat your daily meals within 10 hours for better health - The Star Online

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A crackdown on fatty foods and energy drinks has been launched in York the week before Christmas in a bid to beat obesity.

One in three 11-year-olds in the city are now overweight and almost two thirds of adults.

And yesterday City of York Council signed up to a national strategy to encourage people to eat healthier and exercise more.

The authority will also make it difficult for fast-food outlets to open near schools and stop unhealthy food from being advertised to children.

Cllr Ian Cuthbertson. Photograph: City of York Council/YouTubeA quarter of five-year-olds in York are already overweight according to a report for a council meeting yesterday, Tuesday.

It says: The York Health and Wellbeing Board has discussed healthy weight issues in the city on a number of occasions and has recognised the need for a whole system approach.

This acknowledges that services to help educate and support people to lose weight are necessary but not sufficient to tackle the scale of the problem.

Under the plans, the council will discourage shops from selling high energy drinks to under 18s, encourage more people to exercise and review the food and drink on offer in public buildings making it easier and cheaper for people to choose healthy options.

Cllr Ian Cuthbertson said:

Healthy eating advice is important, but we know that the modern food environment doesnt always make it easy to opt for the healthy choice, or encourage us to take enough exercise.

We are signalling our ambition for York to be a place where people are helped to live at a healthy weight.

Photograph: Clara Molden/PA WireThe number of patients admitted to hospital in York because of obesity hasa more than doubled in the past three years.

The city saw a 125 per cent increase in patients with conditions directly related to being overweight, such as diabetes and heart disease..

A council report says: The UK spends more on the treatment of obesity and diabetes every year than on the police, fire service and judicial system combined.

There is strong evidence that childhood and adult obesity affects those living in deprived areas to a greater extent than those in affluent areas. A number of determinants of healthy weight, for example density of fast food outlets or access to green space, are also correlated with inequality.

York has set itself five priorities including getting more people to travel actively.

It will also aim to create an exercise plan for the city, to boost the health of council staff, to consider ways to cut obesity when making decisions about planning applications and, to promote healthy initiatives such as community food programmes.

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Crackdown on caf portion sizes in York as one in three 11-year-olds are overweight - YorkMix

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