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Time-restricted eating allows you to eat the same every day, but you limit the time during which you can have food to a 10-hour window. TNS

Nancy Clanton

Intermittent fasting has shown success in helping people lose weight, but some people can find it difficult to eat normally most days and then severely restrict their food intake other days.

A new study published in the journal Cell Metabolism offers an alternative time-restricted eating.

Time-restricted eating allows you to eat the same every day, but you limit the time during which you can have food to a 10-hour window. So, if your first meal is at 8am, your last calories for the day will need to be consumed by 6pm. For the next 14 hours, you fast.

The new study is small, following 19 people for three months. At the time of enrolment, all participants met three or more criteria for metabolic syndrome:

1. Waist circumference of 102cm (men) or 88cm (women)

2. Triglycerides of 150mg/dL or higher (or on drug treatment for elevated triglycerides)

3. Reduced HDL-C below 40mg/dL (men), 50mg/dL (women) (or on drug treatment for reduced HDL-C)

4. Elevated blood pressure, systolic blood pressure of 130 or higher and/or diastolic blood pressure of 85mmHg or higher (or treatment with an antihypertensive drug with a history of hypertension)

5. Elevated fasting glucose of 100mg/dL or higher (or drug treatment of elevated blood glucose)

Participants logged the timing of their meals and their sleep in the myCircadianClock app. They were encouraged to stay hydrated during their fasting periods.

We didnt ask them to change what they eat, NPR reported Pam Taub as saying. Taub is a cardiologist at the University of California, San Diegos School of Medicine, and an author of the study. Nonetheless, study participants consumed nearly 9 per cent fewer calories.

In addition to weight loss a 3 per cent reduction in weight and 4 per cent reduction in abdominal visceral fat Taub said study participants cholesterol levels and blood pressure improved.

We are surprised that this small change in eating time would give them such a huge benefit, Satchidananda Panda, a professor at the Salk Institute for Biological Studies and a co-author of the study, told NPR.

When you go into a fasting state, you start to deplete the glucose stores in your body and you start to use fat as your energy source, Taub said.

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kali9 - Getty Images By speed walking, you can burn as many calories as you would running. Follow these speed walking tips to help you get the most out of your workout.

You dont have to be a runner to torch calories and reap the weight loss benefits of cardio. In fact, you can burn just as many calories walking as you can runningif you speed walk, says Michele Stanten, an ACE-certified personal trainer, walking coach and author of Walk Your Way to Better Health.

All a walker has to do to burn more calories than a runner is to outpace the runner, she explains. For example, if you walk 4.5 mph (a 13- to 15-minute per mile pace) for about 42 minutes, you can burn as many calories as a runner who does a 10-minute mile. Push it to 5 mph (a 12-minute per mile pace) for 35 minutes, and you can match the runners calorie burn in a shorter amount of time.

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In addition to burning more calories, youll also boost your overall health. A faster walking pace can reduce your risk of potentially deadly health problems, especially heart and respiratory diseases, according to a 2019 study from the University of Glasgow in the United Kingdom.

While walking at a speed of 4.5 to 5 mph may seem intense, its possible to sustain if you build your endurance and gradually increase your time, says Stanten, who offers her tips below.

Ready to pick up the pace? Here are Stantens top strategies for improving your average walking speed and boosting your metabolisms calorie-burning powers.

When you elongate your spine, you gain more distance in between your hips and rib cage, which allows your legs to swing more freely than when you slump into your pelvis.

Keep your line of vision 10 to 20 feet ahead instead of looking down at your feet. Roll your shoulders back and down to help open up your chest and un-hunch your back so you can take deeper breaths.

Bend your arms at 90 degrees as you swing them forward and back. Avoid swinging them across your body or winging them out to your sides. This can mess with your stride and make you lose energyfast. Pumping your arms will help you engage your upper body and core to help you move more efficiently and walk faster.

When your front leg reaches out too far, it acts like a brake and slows you down. With shorter, quick steps, your foot lands almost underneath you so you roll right over it.

To figure out your gait, follow this exercise from Stanten: Raise one knee to hip height so your foot is hanging just below your knee, like youre marching. Then, extend your leg in front of you and bring your heel down to the ground. It should be just a few inches in front of your other foot.

Alternating between short but fast bursts of walking with slower-paced intervals not only helps increase your walking speedit can also help you burn more calories, even after youre done exercising.

The longer or harder you work out, the more time it will take your body to return to normal, Stanten says. As you recover, youll continue to burn calories at an accelerated rate for as little as 20 minutes or possibly up to 24 hours. For a serious post-workout calorie burn, try this interval walk:

Count the number of steps you take during your fast intervals, and try to beat that number on subsequent intervals. If youre walking with a friend, ask them to keep track of their numbers and compare them at the end of the workout. This will motivate you to increase your speed and improve your endurance.

Video: Is it actually harder to lose weight when you're short? (Provided by Shape)

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Mark Franke Submitted photo

When I was nine years old, my career goal was to play center field for the New York Yankees after Mickey Mantle retired. Then I got bifocals and couldnt figure out which ball coming toward me to swing at.

No problem. Moving up to fifth grade the next year made me eligible to be on my schools basketball team. This was big because there were still memories in Fort Wayne of the Pistons before they moved to Detroit, Indiana University and Notre Dame played their annual game in Fort Wayne, and there was Hoosier Hysteria with real sectional basketball tournaments.

As I progressed to eighth grade with hopes of being in the starting lineup, I noticed that most of the other boys had grown to almost six feet tall while I was stuck at just barely clearing five feet n shorter than everyone, including the girls.

Now I learn I abandoned my budding basketball career much too soon. The Wall Street Journal recently had a feature article about Andre Drummond, center for the erstwhile Fort Wayne Pistons, who significantly improved his game by adding one thing to his diet. Are you ready for this? Beer.

Mr. Drummond experimented with all the fad diets that athletes, and we mortals, fall for. This is especially true for very tall centers like Drummond who are now being pushed by their teams to lose weight in order to improve their jumping ability. He tried skipping breakfast but found that a bad idea for an athlete who worked out every morning. Something had to change.

His solution was to drink a beer every day at lunch. What could be better than that?

The article didnt say who suggested Drummond add beer to his diet but it seems to have worked. He returned to fall camp slimmer and faster and has been posting scoring and rebounding numbers not seen since the 1970s.

I can see only one flaw in his dietary plan; he limits his consumption to just one. This seems to me to be an excessively doctrinaire approach to this. If a single beer produced such an improvement, wouldnt a few more each day make him the best center ever?

Now, I am German Lutheran so beer is figuratively and literally in my blood. What I didnt know is that I have been in an NBA training regimen for quite some time. But apparently neither did the Pistons as they never invited me to camp during these years. Their loss.

Still, a few barriers stand in the way of my getting an NBA contract.

First, Im 68 years old. I think the NBA has a rule against active players being on Medicare rather than the league health insurance. Second, while I am no longer only 50 in height, my current 61 is not quite the ideal size for an NBA center.

Most important, adding a beer to my lunch cuisine hasnt increased my vertical to any appreciable extent. Perhaps Im drinking the wrong brand? I am German so I wont give up on this. After all, I have science on my side, dont I?

Mark Franke, an adjunct scholar of the Indiana Policy Review, is formerly an associate vice chancellor at Indiana University-Purdue University Fort Wayne.

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Whether you're into yoga, running or weights, there are plenty of online exercise programs and apps to help you get started or work towards a goal.

They're a great option if you don't like gyms, or find it easier to exercise at home, and many are available for free.

But how can you find an app, video class or exercise program you'll stick to? And how can you avoid signing up for a dud?

To find the answers to these questions and more, we spoke to an exercise physiologist and an exercise psychologist.

If an exercise program is focused on a particular body part, it's probably designed to cash in on a fad rather than promote fitness and health, says Eric Drinkwater, a sports scientist at Deakin University.

"Your body doesn't work in individual parts. You can't lose weight just around your belly, you lose fat from across your body as a whole. You can't spot reduce body fat," he says.

"Anything that's focusing on a single body part is probably an indication that the person who is running it is capitalising on a pop media trend and doesn't know what they're talking about."

No matter what your fitness interests or goals, there will be programs promising big results in a short period of time.

If your fitness goals for the year are to stay healthy and maintain your fitness, here's how much exercise you'll need.

Dr Drinkwater says it's important to remember that exercise should be an ongoing endeavour not something to do for 12 weeks then forget about.

"Time constrained goals can be useful, but keep in mind that once you're done with the program it doesn't mean your fitness is done," he says.

If your goal is to lose weight, keep in mind that progress can be slow going. Instead, it can help to focus on performance goals, Dr Drinkwater adds.

If you're running a bit further or faster or doing more push-ups than you could last week you're making progress.

Ben Jackson is an exercise psychologist at the University of Western Australia.

While it can be helpful to post and participate in online fitness communities, he says it can also be isolating and even demoralising to see people making difficult things look easy.

"When we see someone who has posted that they've been for a 10k run at 5:15am telling us about how great they feel and how they have got their life together, you wonder why those people are doing that," Dr Jackson says.

"We're actually more connected to others than ever before but in some ways we can feel more isolated when the messages we're seeing make us feel bad about ourselves.

"The message isn't that any social support is valuable, it's that the right kind of social support is valuable."

We'll come to what that looks like in a sec.

Just like the gym tries to lock you in with contracts, online exercise programs can involve large upfront costs.

It's why Dr Jackson suggests trialling a program before you commit to paying for it.

"What I'd encourage people to do there is to do their research. Look at what's involved in the program and whether it fits with what you think you'll need, or want or enjoy," he says.

It's also helpful to think about your exercise deal breakers.

Maybe you hate chirpy reminders telling you you're not reaching your goals. Maybe you don't want to be bombarded with daily exercise programs that feel unachievable.

It's helpful to find something that you can watch while you're doing the activity.

"With something like yoga, you can have [a video] playing on the screen while you're doing it," Dr Drinkwater says.

"Yoga also has the added advantage that it is a solo activity, so you're not dependent on having a lot of equipment or a lot of people around you to help you."

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Dr Drinkwater suggests looking for an app or program that provides options for different exercises or workouts.

You're not always going to want to do an intense workout, so it's helpful to have an easier option. Also, variety can help you stay on track with your exercise goals.

If you're looking to start a new exercise program, Dr Drinkwater has a simple message: "You need to find something that you enjoy doing."

"If you're not prepared to keep doing it, then it's not the right program for you," he says.

If it's been a while since you've donned the running shorts and laced up the trainers, should you see a doctor first?

If you're wondering why enjoying exercise is so important (say, instead of something more health related), keep in mind that roughly 50 per cent of people drop out of a new exercise program within the first few months.

It's something Dr Jackson spends a lot of time thinking about.

"For me, as a person who is focused on exercise psychology, that's a really key issue," he says.

"I would be talking to people to find something they enjoy, because it's those activities we come back to ultimately."

If you're looking for extra motivation, having other people supporting you is key.

It's something that can be trickier if you're working out alone at home, which is why many apps and programs use texts and notifications to keep you moving.

While these features can help you stay the course, they will never be as good as having a real life friend doing the program with you.

"I find that social support is really important when it comes to sticking with a program. My suggestion would be to find someone you can do it with, or at least something that's going to give you a lot of peer support," Dr Drinkwater says.

"You can attack a lot of these programs within the first week or two with a lot of enthusiasm but as time goes on that can wear off."

If you can't find a friend, some exercise programs have vibrant and supportive communities on social media and elsewhere.

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For those battling pain, even the thought of starting an exercise regimen can be daunting prospect. But Janis Riise believes movement can help relieve pain and is ready to help.

Now an exercise and yoga therapist, Riise worked as a clinical kinesiologist for five years before deciding she wanted to try something different. So, armed with a degree in kinesiology and her accreditations as a yoga instructor, Riise integrated her expertise in both fields to create a unique pain-management program through Universal Movement Recovery.

Ive been able to integrate yoga and kinesiology from the beginning (of my career) and it seems to be working really well, Riise explained. People not only seem to be really interested in yoga, but as they go through injuries their nervous systems can sometimes be really wound up which leads to more pain. So they need to have something (like yoga) to calm them down so that they are able to better see the benefits of the other things they are working on to heal from their injuries.

Universal Movement Recovery mainly focuses on, and is most well known for, its cancer rehabilitation programming some of which Riise does on a pay-by-donation basis.

Using yoga therapy and exercise therapy classes, Riise helps those in her cancer rehabilitation program manage the effects of cancer treatment; she works with clients on recovering lost range of motion, battling fatigue, restoring sensation in their extremities, working through scar tissue and positively connecting with their bodies.

Seeing themselves get stronger in the strength class shows them that they are able to do things after going through a period where they werent able to do anything or a very limited amount, Riise says.

Riise specializes in more than just cancer rehabilitation. She has trained with some of Saskatoons most experienced pelvic floor physiotherapists and has created yoga and strength training programs for women recovering postpartum and after pelvic floor surgeries. Shes also worked with vestibular physiotherapists to extend her understanding of balance problems so she can better help seniors and others dealing with dizziness and balance issues do workouts safely whether it be cardio, yoga or strength training.

Universal Movement Recovery offers both group classes and individual sessions. Riise says that no matter how people end up working with her they can be sure their program is 100 per cent individualized to their needs and goals Riise even creates at-home programs that can be done without having to invest in specialized equipment.

First, Ill have (my client) see a physiotherapist and theyll do an assessment to show what needs to be worked on where they have limits in range of motion and what issues they might be dealing with, Riise said. Then we discuss what the client is interested in and then I would assess their movement patterns to see what they might need to work on so a client who comes in wanting to do yoga might also get some exercises from me on functional conditioning like how to lift a box safely.

Riise doesnt currently have her own space where she can work with clients and currently offers classes out of spaces in Donald Physiotherapy, Nomad Therapies and Ground Yoga. In the future she would like to expand her community-based programming to reach even more people.

I have a lot of knowledge and I just want to share it with people, she said. The clients who do really well with me are open to learning about how yoga can help them to reduce their pain, to become more flexible and to build up strength and stamina.

If you are interested in learning more about Riise and her program, she will be holding a free seminar at Donald Physiotherapy on Jan. 8 at 7 p.m.

Janis Riise, owner of Universal Movement Recovery, in Saskatoon, SK on Friday, November 22, 2019. Universal Movement Recovery is yoga and exercise therapy business in Saskatoon that specializes in cancer rehabilitation and pain managemen.Liam Richards / Saskatoon StarPhoenix

Universal Movement Recovery

Owners: Janis RiiseHours: By appointment or class time.Phone: 306-280-5089Email: yogaandexercisetherapy@gmail.comCheckFacebook

Erin Petrow is a reporter at The StarPhoenix. If you have started or moved a small business in Saskatoon within the last year, contact her atepetrow@postmedia.com

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Atrial fibrillation is an irregular heartbeat caused by faulty electrical signals in the upper chambers of the heart. In people with atrial fibrillation, the heart beats irregularly and often too quickly.

(A-fib) can result in the heart not pumping enough oxygen-rich blood to the rest of the body, which may cause symptoms like heart fluttering, weakness, and dizziness. It may eventually lead to serious complications including and new or worsening .

Contents of this article:

Wearing a heart monitor during exercise enables people with A-fib to check their heart rate easily and reduce the risk of symptoms.

A-fib may reduce a persons ability to exercise. It is generally recommended that people with A-fib do some exercise. However, people with A-fib should consult with their doctor and take proper precautions before starting any exercise program.

In some cases, a heart specialist may not want a person to start or increase an exercise program before treatment for A-fib starts. In other cases, moderate exercise and increases in current routines may be encouraged.

Some general tips for exercising with A-fib include the following:

Increasing exercise slowly

Sudden, drastic increases in exercising can lead to injury. For people who have A-fib, exercise can trigger new heart symptoms or make existing symptoms worse. Instead of starting with high-intensity or long workouts, people with A-fib should start with shorter, lower-intensity workouts. These include walking or riding a bike for 5 to 10 minutes. The key is to build up gradually.

Wearing a heart monitor

Heart monitors have become increasingly popular among fitness professionals and other people who exercise regularly, so they can reach target specific heart rates. For people with A-fib, monitoring their during exercise can be essential to help reduce the risk of flares caused by exercise. People with A-fib should talk to their doctor who can recommend the best heart rate for them when exercising.

Staying vigilant

People with A-fib should remain aware of their symptoms while exercising. If symptoms start to flare, they should stop their workout. Pain, extreme , and an inability to catch ones breath are all reasons to cut a workout short.

Exercising with A-fib can be a very important lifestyle change. However, because A-fib is related to the heart, it is important to take safety tips very seriously.

The best exercise routine involves moderate exercise. This type of exercise is one at a level where people are able to talk during the activity but not able to sing.

Some safety tips include:

Safety equipment is particularly important for people taking blood-thinning medication who may get injured and bleed more heavily.

Its crucial for people with A-fib to set realistic exercise goals to help them stay safe and achieve a healthful lifestyle within the parameters of the condition. A doctor can help set realistic exercise goals and make more specific recommendations for people with A-fib who want to exercise.

Exercising with A-fib does carry some degree of risk. However, the benefits of exercise generally outweigh the risk.

If pain, faintness, or a racing heart occur during exercise, the person should stop immediately and get medical help.

People with A-fib who do exercise may experience a flare of symptoms. Typically, symptoms might flare with more intense exercise. These symptoms can include:

In some cases, people with A-fib may experience pain when exercising. If this occurs, the person should stop exercise immediately and seek medical attention.

For people using blood thinners, the results of an injury are potentially more severe. A cut, scrape, or fall could result in more excessive, uncontrolled bleeding.

For people with A-fib, exercising has many potential benefits. Exercise can improve overall health, which can have positive impacts on the whole body.

In regards to A-fib, exercise can help reduce symptoms and improve heart health. This in turn can reduce the potential problems from and reduce . The key is keeping exercise moderate and avoiding exercise that is too intense.

People with A-fib should avoid prolonged periods of exercise, starting off too quickly with new exercises, intense exercise, and excessive weight lifting. Instead, people with A-fib should ease into new routines, do shorter, moderate workouts, and lift reasonable weights.

Low-intensity workouts like riding a bicycle on flat terrain are recommended for people with A-fib.

Additionally, people with A-fib should consider exercises that involve intervals of moderate exercise combined with periods of reduced intensity or rest.

Some specific workouts for A-fib include:

People with A-fib should build up to walking longer distances, but at all points they should be able to speak during the walk.

A cardiologist and other professional trainers can recommend exercise programs that are tailored to individual needs. A person with A-fib should consult their doctor before starting or continuing any exercise program.

A-fib is a common condition that many people experience in their lifetime. Like with many other health conditions, exercise can help to reduce the symptoms of A-fib and improve overall health. However, this should always be done under careful supervision.

It is very important for people to consult a doctor when considering a new routine or even continuing a current exercise program when diagnosed with A-fib.

It may take a little trial and error for someone with A-fib to find an exercise routine that works well for them. However, exercise generally improves heart health and can help people to manage their condition.

Written by Jenna Fletcher

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Grace Smitherman and Tamika Harris arent afraid to lift some weights. Photo via Taylor Babington for Bham Now

When I think about the holidays, the words healthy and fit dont exactly come to mind. Birmingham is a social city and a foodie town. Staying on track with your health might require a little extra nudge this time of year. For inspiration, I reached out to two associates at Blue Cross and Blue Shield of Alabamabelow are some insider tips they recommend.

Grace Smitherman and Tamika Harris of Blue Cross and Blue Shield of Alabama are both into fitness. In addition to making exercise a priority personally, they also teach fitness classes at Blue Cross and Blue Shield of Alabama and local studios.

Each of their journeys with exercise started with finding workouts they were passionate about. Grace found Pure Barre, and Tamika found a love of group fitness, strength training and weight lifting.

I decided to take [fitness] seriously because I was overweight, said Tamika. I was 235 pounds and wanted to lose weight the healthy wayno surgeries or fad diets.

And she did. Tamika lost 100 pounds! Thats certainly something to be proud of.

Luckily for us, Birmingham has many unique fitness options, from boxing to Barre to yoga and beyond. Theres something for everyone.

Tamika said that getting fit starts with taking baby steps. While you dont have to set big fitness goals during the holidays, you can still work toward being healthy.

Being healthy around the holidays is a little harder. Try to incorporate something healthyworkout-wise or food-wiseinto your day.

Grace agreed. Everything in moderation, she said. Dont cheat yourself during the holidays, but plan accordingly. She and her family like to get out to Moss Rock Preserve or walk in the neighborhood. Birmingham has walking options galore!

Staying on track with fitness helps if you have someone holding you accountable. Grace and Tamika mentioned Blue Cross and Blue Shield of Alabamas wellness incentives as motivators for staying active.

The company hosts different health initiatives throughout the year, including a Time to Move walking challenge and a nutrition program. They also have a fitness center onsite. Associates can claim rewards for participating in these programs.

It forces you to get healthy. You cant leave those rewards sitting on the table!

Even if your company doesnt have resources like this, you can still find a friend or family member to give you support. And you can always treat yourself for getting active! A little extra motivation never hurts.

Grace said exercise should be something you do to take care of yourselfnot something you do as a way to punish yourself for eating the wrong thing.

To me, exercise is a great way to relieve stress and take care of my body, not punish it. Its a struggle as a full-time working mom, but its so worth it.

We all have days when we get off track. No one needs to feel guilty about indulging in a holiday dessert. Criticizing ourselves about these things wont help us get any healthier in the long run.

Dont beat yourself up if you fall short. That one day is not going to sabotage your plans.

Thanks for sharing these tips, Grace and Tamika!

How do you stay active during the holidays? What did we miss? Let us know @BhamNow.

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Aerobic activities like jogging and interval training can make our cells biologically younger, according to a noteworthy new experiment. Weight training may not have the same effect, the study found, raising interesting questions about how various types of affect us at a microscopic level and whether the differences should perhaps influence how we choose to move.

There is mounting and rousing evidence that being physically active affects how we age, with older people who typically being healthier, more fit, better muscled and less likely to develop a variety of diseases and disabilities than their sedentary peers. But precisely how, at an interior, molecular level, might be keeping us youthful has not been altogether clear. Past studies have shown that exercise alters the workings of many genes, as well as the immune system, muscle-repair mechanisms and many other systems within the body.

Some researchers have speculated that the most pervasive anti-ageing effects of exercise may occur at the tips of our chromosomes, which are capped with tiny bits of matter known as seem to protect our DNA from damage during division but, unfortunately, shorten and fray as a ages. At some point, they no longer safeguard our DNA, and the becomes frail and inactive or dies.

Many scientists believe that telomere length is a useful measure of a cells functional age.

But researchers also have found that are mutable. They can be lengthened or shortened by lifestyle, including exercise. A 2009 study, for instance, found that middle-aged competitive runners tended to have much longer telomeres than inactive people of the same age. Their telomeres were, in fact, almost as lengthy of those of healthy, young people. But that study was associational; it showed only that older people who ran also were people with extended telomeres, not that the exercise necessarily caused that desirable condition.

So for the new study, which was published in November in the European Heart Journal, many of the same scientists involved in the 2009 study decided to directly test whether exercise would change telomeres. They also hoped to learn whether the type and intensity of the exercise mattered.

The researchers began by recruiting 124 middle-aged men and women who were healthy but did not exercise. They determined everyones aerobic fitness and drew blood to measure telomere length in their white blood cells (which usually are used in studies of telomeres, because they are so readily accessible). They also checked blood markers of the amount and activity of each persons telomerase, an enzyme that is known to influence telomere length.

Then some of the volunteers randomly were assigned to continue with their normal lives as a control or to start exercising.

Others started a supervised program of brisk walking or jogging for 45 minutes three times a week, or a thrice-weekly, high-intensity interval program consisting of four minutes of strenuous exercise followed by four minutes of rest, with the sequence repeated four times.

The final group took up weight training, completing a circuit of resistance exercises three times a week.

Researchers monitored peoples heart rates during their workouts, and the exercisers continued their programs for six months. Afterward, everyone returned to the lab, where the scientists again tested fitness and drew blood.

At this point, the volunteers who had exercised in any way were more aerobically fit.

There were sizeable differences, however, between the groups at a molecular level. Those men and women who had jogged or completed intervals had much longer telomeres in their white blood cells now than at the start, and more telomerase activity. The weight trainers did not. Their telomeres resembled those of people in the control group, having remained about the same or, in some instances, shortened during the six months.

These results would seem to indicate that exercise needs to be aerobically taxing to extend telomeres and slow cellular-level aging, says Christian Werner, a cardiologist and researcher at the University of Saarland in Germany, who led the new study.

In the parameters we looked at, endurance exercise was clearly ahead of resistance training, he says.

The reasons might lie with differences in intensity, he adds. Even though resistance exercise was strenuous, he says, the mean pulse rate was much lower than with running, resulting in slighter blood flow and probably less physiological response from the blood vessels themselves. Those who did resistance training would have produced less of a substance, nitric oxide, that is thought to affect the activity of telomerase and contribute to lengthening telomeres.

2018 The New York Times

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Diann Ramsey is expanding her coaching efforts into a second sport at Husson University in Bangor.

The 2011 Husson graduate, who last year took over as the Eagles softball head coach, has been hired as the schools head field hockey coach.

Husson University Director of Athletics Frank Pergolizzi made the announcement Friday.

Ramsey, a native of Otisfield, serves as the director of compliance for the Husson athletics department.

We are delighted to have Diann take the reins of our field hockey program, Pergolizzi said. As an alumnus of the program, Diann is very proud to contribute to the success and tradition of Husson field hockey, and has the same pride in Husson softball. We look forward to continued success in both programs.

Ramsey, who for the past eight seasons has been the head field hockey coach at Bangor High School, takes over for Sabrina Smith, who stepped down in November after guiding Husson to 25-28 overall record in three seasons. That included two conference titles (2017, 2018) and the programs first NCAA tournament victory in 2017.

Ramsey played both softball and field hockey at Husson. She helped the softball team earn three North Atlantic Conference championships and aided the Eagles softball squad in two field hockey conference title runs.

In her first year as head softball coach, Ramsey led the Eagles to the NAC championship and the NCAA Division III tournament for the second year in a row.

Ramsey, a graduate of Oxford Hills High School in South Paris, earned a Bachelor of Science in Psychology from Husson in 2011 and earned a Master of Science in Psychology with an emphasis in Sport Psychology and Exercise Science from The Chicago School of Professional Psychology in 2014.

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"The Biggest Loser" had a big problem.

Since the reality show debuted on NBC in 2004, it had been slammed as a fat-shaming mockery that also harmed the health and long-term weight-management efforts of its contestants. After dropping pounds at an incredible rate on the show, many participants gained back much of the weight in the years that followed.

Enter the reboot, which the program plans to roll out for its 18th season in January: Instead of talking about "getting skinny," host Bob Harper told People Magazine that the show will focus on "getting healthy." Contestants will learn how to make nutritious meals and will participate in group therapy for help shifting their lifestyles, promised USA Network, where the next season will run.

"Skinny does not always equate to being healthy," Harper said in an email. "This is about getting these contestants on the right course to living healthier lives - physically and mentally."

The show's revamp comes amid a societal shift in how people think and talk about weight management. Instead of focusing on the number on the scale, diet and exercise companies now speak about holistic wellness and self-care. The changes to "The Biggest Loser" reflect that change in ways that make the show less harmful than previous versions, experts say, but the program still presents an unrealistic picture of weight loss.

Participants on "The Biggest Loser" compete for a cash prize by losing the highest percentage of weight during each 30-week season. Trainers teach the contestants nutrition and guide them in sometimes-grueling exercise plans, and participants compete in challenges that can lead to rewards such as an advantage at the next weigh-in. Some past contestants have said the show encouraged them to make dangerous decisions, such as dehydrating and developing disordered eating patterns.

Harper said the 2020 season will focus on the reasons that each contestant got to their weight in the first place. Trainers will talk to participants about nutrition and work with them to create individualized meal plans. Each contestant will leave the show with a nutritionist, a Planet Fitness membership and access to a support group, Harper said.

"So much in weight loss has changed over the past few years, and we want to show Americans that being fit is about healing yourself from the inside out," Harper said in an email. "Finding those root causes, getting that emotional support and, yes, hard physical work and smart eating are key, but there are other pieces of the puzzle."

Sarah Adler, a psychologist at the Stanford Eating Disorder and Weight Control Clinic, said she was pleased to see the language used by "The Biggest Loser" catch up with the way experts have talked about weight control for years - by focusing on health, rather than body shape or size. She said the show, however, still aims to make contestants as thin as possible, which impedes them from accepting their bodies and making healthy weight-related decisions.

"I think the devil's in the details," Adler said. "If they are paying lip service to making these taxonomic changes or these language changes but still promoting idealized weight and shape, then we're not really getting anywhere."

The changes are a step in the right direction but barely scrape the surface of the steps the show would need to take to effectively help participants lose weight and keep it off, said Cynthia Thomson, a health promotion sciences professor at the University of Arizona. She praised the program's plan to teach about factors that affect weight other than food, such as stress and sleep, but she said people's environment, community and family dynamics also play a role.

Thomson said that regardless of other adjustments that the show has made for the upcoming season, its unchanged premise of encouraging contestants to lose weight as quickly as possible is still unhealthy. Weight loss that happens too rapidly often decreases people's metabolic rates - how quickly their bodies use energy - and bone mass, she said.

"When you take people who really have quite significant metabolic dysfunction and body size and you do this rapid weight loss, I don't care if you help them with sleep or you give them a class on stress or teach them how to breathe and relax," Thomson said. "It's just not going to be enough if you have put them through this 100-pound weight loss in a very short time period."

The competitive nature of the show could serve as a motivator for some contestants, especially men and people who enjoy the publicity, Thomson said. She said studies have shown that competitive programs with rewards, such as workplace weight-loss programs, can incentivize people to change their behaviors.

Other mental and emotional effects of the show are less positive, experts have said. Researchers at Bowling Green State University in 2012 found that watching "The Biggest Loser" increased viewers' dislike of overweight people and made them believe more strongly that weight is controllable. The researchers concluded that weight-loss shows contribute to weight stigma.

Harper said no one should be ashamed of struggling with their weight, especially because nearly 40 percent of Americans are medically obese, and that people should talk openly about weight management.

Although the host and trainers in the show's upcoming season will talk about "getting healthy," the program's ideals and values remain the same, said Rachel Dubrofsky, a communication professor at the University of South Florida. She said the definition of "healthy," as portrayed on the show, may end up being as restrictive as "getting skinny."

"At the end of the day, the message is the same: through diet and exercise you can be transformed for the better, in specific ways 'The Biggest Loser' values," Dubrofsky said in an email.

Most reality shows frequently update their formats to keep attracting audiences and advertisers as culture changes, Dubrofsky said. People used to promote being "strong" instead of being "skinny." Now the emphasis is on "health," Dubrofsky said, and other ways of thinking about diet and exercise will arise in the future.

Danielle Lindemann, a sociology professor at Lehigh University who studies reality television, said "The Biggest Loser" seems to have revised its structure in response to the longtime criticisms of the show. She said it was unclear how audiences would respond to the changes, given that most reality-television viewers want to watch high-drama programs.

"Is it going to be less voyeuristic for people, and subsequently, less tempting for people to watch," Lindemann said, "if it becomes this wholesome show that's more about a celebration of people's health and less a fat-shaming show?"

Read more here:
'The Biggest Loser' got a makeover, but experts say the new season is only slightly less harmful - GoErie.com

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