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Carole Johannesson, centre, 79, of Kitchener, Ont., participates in her Tai Chi class.

Fred Lum/The Globe and Mail

Alzheimers disease and other forms of dementia can hamper balance, coordination and motivation, making it difficult for people to participate in physical activities that can make them feel more alert and improve their quality of life.

Now, a national research team led by the University of Waterloo is working to make it easier for people with dementia to stay active by training community-fitness providers and personal trainers on how to provide dementia-inclusive exercise. This involves providing fitness environments and activities that still give people a challenging physical workout, but can be adapted to their cognitive abilities.

As the number of Canadians with dementia rises, we kind of have a duty to help these people ... live the best life that they can, despite the fact that theyre living with a disability, said Lauren Bechard, a PhD student in the department of kinesiology at the University of Waterloo.

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Over the past few years, Ms. Bechard, her adviser Laura Middleton and their colleagues have been collecting input from individuals with dementia and their caregivers across the country about their barriers to exercise. They are now using that information to design tools and strategies to boost their participation in physical activity.

Among them is what Ms. Bechard describes as a passport advocacy tool. It is a card that people with dementia can bring with them to their local community centres that would introduce them and provide information about their condition and what they need to participate in fitness activities.

Another is a training program for fitness providers and personal trainers on how to deliver exercise programs for individuals with dementia. This involves debunking stereotypes, since many people can be physically fit and active as they live with mild dementia for years, said Dr. Middleton, an associate professor of kinesiology. It also involves using simple language, offering choices and support when clients struggle with attention or memory. Fitness providers and personal trainers should also be aware that loud music, bright lights and mirrors can be overwhelming for those with sensory issues, Dr. Middleton said.

In Kitchener, Ont., Carole Johannesson,79, said she has been physically active all her life and was determined to stay active after she was diagnosed with dementia about four years ago. She regularly participates in tai chi classes and goes for walks. Lately, she said, she has felt wobbly in tai chi and has contemplated quitting. But she has informed her instructor of her diagnosis and she follows along in class by taking up a position behind one of her fellow participants, whom she mimics.

Exercise doesnt necessarily improve her dementia symptoms, but she says she has fun and it makes her feel capable.

"Tons of people who should be getting exercise probably arent because they think they cant go to an ordinary exercise class, she said.

Jennifer Heisz, an associate professor in the department of kinesiology at McMaster University who is not involved in the University of Waterloo-led initiative, said researchers are still trying to figure out the ideal type, frequency, duration and intensity of exercise for individuals with dementia. But her own research suggests it may be possible to prevent or slow the progression of dementia by staying physically active.

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Exercise appears to promote the growth of new cells in the hippocampus, an area of the brain involved in memory, Dr. Heisz said. High-intensity exercise, in particular, also gives people a boost immediately afterward of a protein called brain-derived neurotrophic factor (BDNF), which she described as a fertilizer that supports brain-cell growth and function. People with dementia tend to have a dearth of this protein, she said. So through exercise, this combination of promoting new cells and boosting BDNF may help fortify and protect the hippocampus from the damage caused by diseases like Alzheimers.

Although its still unclear whether exercise can actually improve the cognitive abilities of people with dementia, it does tend to boost their mood, alertness and sense of well-being.

Bill Heibein, 78, who owns and runs a horse-breeding farm near Kakabeka Falls, Ont., believes strenuous daily physical activity is the reason he is still alive. Mr. Heibein was diagnosed with early onset Alzheimers disease in 2000, but his disease has not progressed as expected.

Today, he drives and lives independently. He said he has too often seen people become sedentary after being diagnosed with dementia.

If theres something you enjoy doing, even though youve been diagnosed, boy, you can go carry on and keep doing it as long as you possibly can, he said.

Dr. Middleton explained she began looking for ways to make existing community fitness programs and centres dementia-inclusive because she recognized dementia-specific programs cannot adequately meet the needs of everyone. For example, she said, an exercise and social program called Minds in Motion run by the Alzheimers Society of Ontario and the Alzheimers Society of B.C., is popular and effective for improving participants fitness and well-being, but it is typically offered once a week and may not be well-suited to those in their 40s and 50s, who are younger than the average participant. Ideally, she said, people would be exercising several times a week.

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She added that people with dementia have a right to participate in exercise and recreation, which is protected under the United Nations Convention on the Rights of Persons with Disabilities.

As such, making facilities and programs dementia-inclusive is "really something that we must do ... and its not just a nice [thing] to do, she said.

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Originally posted here:
Making it easier for people with dementia to stay physically active - The Globe and Mail

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For the general population, working out is tough. Besides the strict diet regime that comes along with it, routines are not easy, and a workout will make every muscle ache in the following days.

But perhaps the hardest part of exercising is keeping it up.

A single day of not feeling up to it can lead to a couple more days of doing nothinguntil your schedule gets ruined and you do not know how to start once again.

That is where thefitness social networkcomes in.

What is a Fitness Social Network?

A social network allows you to reach out to people with the same interests as you or friends you have not seen in a long while. You can connect with your followers and tell them how your day is going by.

A fitness social network works the same way. But instead of posting photos about your latest travels, this network focuses on your fitness. The people there all have one goal in mind: to be physically fit and healthy.

With these social networks, you can share an exercise routine that works well for you and perhaps to some people like you. Or you can share healthy recipes that go well with either weight loss or weight gain.

Social Media and How it Helps You

Social media ishelping peoplestay fit.

Have you ever posted going to the gym, and have people comment about positive changes to your body? Then, one day, you want to quit working out, but realized it would not look good on your social media if you stopped all of a sudden? Most especially if people are looking up to your fitness journey.

It has happened to a lot of people. There have been studies that suggest sharing your fitness goals and journey on social media makes you stick with it more.

It could be the feeling that people will look at you badly for stopping something you seemed dedicated to doing. Or, it could be positive comments about your road to fitness. Perhaps you have found people who share the same struggle as you and have found inspiration from your posts.

Either way, social media can help you stay fit. And in a social network that mainly focuses on fitness, you can never go wrong.

Getting Useful Information

Besides being weak-willed and sticking to your routine, you can also gain a lot of helpful information on fitness social networks.

It is not surprising to find professional trainers that help beginners. You can find people that will not only root for you but also help you by correcting mistakes and suggesting routines that fit your lifestyle and goals.

Find people that you can go to the gym with or even jog with. Since everyone has the same interests, you can find the perfect gym buddy that will push you to keep on achieving your goals.

A Positive Environment

Every success, regardless of how small it is celebrated maybe you lost a few pounds over a month? People on your fitness social networks are genuinely happy. And that is because they have had the same struggle as you did.

With such a positive environment, it is not uncommon for people to stay motivated to stick to their fitness journey.

Photo bybruce marsonUnsplash

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What are the Benefits of a Fitness Social Network? - Parle Magazine

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I can already smell the pies, the rolls and the pumpkin spice, which are not always very nice to my thighs. Oh, how the holidays can take over our lives and throw us off track from our goals.

I get it. Mamas cooking is too good to miss, and through all the laughter and walks down memory lane, you are three plates in before dinner even starts.

It happens. We become mindlessly consumed with all the stimulation from relatives visiting to the holiday cheer and the good old traditions. You are stuck on a holiday roller coaster. You have created habits over the years to justify not making time for your workouts, overeating and indulging more than usual.

There is nothing wrong with enjoying a piece of pie every now and again, but do you really need the whole apple pie on Christmas Day?

Its time to wake up, Sleeping Beauty, and start to acknowledge what you are doing. You are stuck in an unconscious cycle and going through the same motions every year. The first step to breaking your holiday cycle and break free from your poison apple of holiday weight gain is to acknowledge the habits you want to change. Here are a few ways to get through the holidays fit and step into the new year with a new rear.

Create a Workout Schedule

No need to try and create an unrealistic plan of trying to hit the gym six days a week for two hours. Try picking one hour, two to three days a week, so you can be consistent. If possible, schedule the days for the same time, e.g., Mondays and Wednesdays at 5 p.m. or Tuesdays and Thursdays at 8 a.m.

Once youve set your two to three days a week, make these days/times nonnegotiable. No canceling on yourself, no substitutes, no excuses. If you get in more days than what you schedule, those are bonus days.

Mindful, Not Mindless, Eating

Its OK to enjoy the holiday treats, but do your best not to eat mindlessly. Enjoy that cookie, piece of pie or pumpkin roll. Do not beat yourself up for living life. What you can do is learn to balance your meals for the day, so if you know your dinner is going to be high in carbs, start your morning with a high-protein breakfast. My go-to is salmon-and-egg-white tacos 4 ounces of salmon, four to six egg whites and some veggies scrambled in two to three corn tortillas topped with avocado (optional).

Stay true to yourself and your goals. Its not rude to say, No thank you, to the peer pressure from friends and co-workers to join in on the holiday treat fest. Your peers are not trying to sabotage you; they are just trying to be courteous. It is up to you to help them become aware of your changes through your consistent actions. Show them your results instead of talking about your goals.

Alex Garzaro is a lifestyle strategist, weight loss expert for women and transformational speaker. The views expressed are her own.

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LETS GET PHYSICAL: Merry fitness and happy new rear - The Bakersfield Californian

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Chef Justin Cogley And LAuberge Carmel

Running a Forbes Travel Guide Five-Star restaurant is no easy task, but for triathlete-chef Justin Cogley, its practically a walk in the park.

The Carmel, California-based toque helms the kitchen at Aubergine, where he turns the central coasts gorgeous seaborne bounty into works of edible art.

The Chicago native worked under acclaimed late chef Charlie Trotter for four years before being tapped to helm Four-Star LAuberge Carmels signature restaurant, where he and his team have earned myriad accolades over the past few years.

To stay inspired, Cogley consistently introduces new culinary experiences, from a regular roster of cooking classes to his Rediscovering Coastal Cuisine collaborativedinners.

Forbes Travel Guide recently caught up with the decorated California chef to learn about his culinary inspiration, chat about his unique globetrotting adventures and understand why in the world hes training for a 100K ultra-marathon.

Chefs Take on Abalone

Prior to becoming a chef, you had an interesting career. Can you tell us about it?

Absolutely. It was interesting. It was a career that completely changed my life. I was a professional figure skater for Feld Entertainments Disney on Ice. I had the opportunity to travel the world, experience cultures, food, see the wonders of the world all while performing. Oh, and I even met my wife [while I was a skater].

I made sure I took every opportunity to learn about the city, the culture and the food of every place we toured to. I absolutely loved being overseas exploring markets, eating at Michelin Star restaurants and enjoying the recreation of the area, whether it was hiking a mountain [like] Mount Fuji or climbing the Great Wall of China.

What inspired you to turn to cooking?

I always enjoyed cooking from a young age. I knew that was the career path I eventually wanted, but traveling the world performing as a professional ice skater was just too good to turn down.

It is a way that I get to be creative. I love beautiful places and creating beautiful plates. I like a good challenge and I have found a career that certainly does that.

Aubergine's Avocado Dish

You recently became a triathlete and long-distance runner. What sparked that interest?

If I am being really honest with you, I had gained almost 50 pounds working in a very intense culinary environment. I won a lottery at The Treadmill [running store] that got me into the Big Sur Marathon, which I could have never done without a friend who encouraged and coached me every step of the way, from gear to positively believing in me.

Most of the people in my life tried to stop me from partaking, as I was so out of shape. However, I missed the athletic side of myself, and I had to do it. Then I was hooked! I moved on to triathlons, Ironman competitions and now I am really into endurance trail running.

Thanks to Suunto Multi Sport Team, which I am currently on, I am able to travel to find 100K races. This allows me to keep exploring my palate as well, finding new flavors and creating even better dishes!

Do food and fitness have a correlation for you?

Absolutely. I like to cook food that tastes amazing but isnt loaded with fat. It is possible to cook amazing, flavor-filled food that people can enjoy, and your body will feel good after eating it as well.

Most people enjoy enticing flavors that are not heavy.Some of my dishes take days to prepare, but the flavor is worth it.

I also find that fitness inspires me. When I feel healthy and I am running on trails, I get my best ideas. In order to be able to run a 100K, I need to fuel my body with good nutrients.

Aubergine

Aubergine has received plenty of praise in recent years. What is it like running a Forbes Travel Guide Five-Star kitchen?

It has been great to have a small, dedicated team. We spend a lot of time together and our guests expect a thoughtful dining experience.

What inspired you to start Rediscovering Coastal Cuisine?

It was an idea to bring some of my old and new friends together. It was a way to bring talented chefs to our small, unique beautiful location and have a chance to experience the flavors they would bring to the table.Sarah Chanin

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Carmels Star Chef On Food, Fitness And Figure Skating - Forbes

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Name: Alissa Mashburn

Age: 31

Residence: Massapequa, NY

Job: Administrative Assistant

Home life: Single, lives alone

Peak weight: 235

Current weight: 140

Alissa Mashburn has lost a substantial amount of weight not once, but twice. "After losing 70 pounds, I thought it was going to be easier to maintain than what it was," she says. "I stopped going to the gym. And slowly but surely, started eating everything I missed from my dieting era." To get to her weight-loss goal, Mashburn had put herself on a very restrictive diet no carbs or sugar plus two-a-day workouts that involved a two-mile morning run followed by an evening stint at the gym.

It wasn't sustainable. "I noticed that my weight was creeping back up, so I did what many sane dieters do ... I hid the scale. Put it away so I wouldnt have to look at it," she says.

Mashburn started a new job in September of 2018 and found herself surrounded by temptation. "There was nothing but food and stress as far as the eye can see," she says. "Every day someone was bringing in treats or candy and I was having to learn an entirely new process. So this combination meant, by the middle of October, I was weighing in at 230."

It was a combination of seeing that number on the scale and a change in her relationship status that pushed her to make a change. "I also became single for the first time in my adult life, and I used that as my motivation for putting myself and my health first," she says. "Self-care and self-love really became the staples of what I was doing this for. I deserved to be healthier and look the way I wanted to look, feel the way I wanted to feel."

In October of 2018, Mashburn started with a simple goal: to walk three miles in 30 minutes Monday through Friday after work. "Even that was tiring," says Mashburn. "[On the treadmill] my walk was a 3.0 and my run was a 5.5, no incline. I would stay at a speed for a few days and then up it by .1." By the end of the month, she felt her stamina increase, and even noticed her clothes were looser.

During month two, Mashburn added resistance training into the mix. "I'd complete my three miles on the treadmill, hop over to the Stairmaster for a quick 10-minute walk/jog up those steps, then head over to the weight machines," she says. At first, the machines she chose were at random. "I'd jump on whatever was free at the time," she says. Mashburn would then head home to do at home resistance training (exercises she was too embarrassed to do at the gym). "Any sort of crunches/core work was always done at home because I wanted to get better before anyone saw me work out my toughest parts," she says. "I was sweating and cursing and did not feel ready for anyone, even like-minded workout souls, to see me struggle like that."

Her typical at-home workout consisted of:

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"My at-home workout is where I really felt the difference," says Mashburn. "I was losing a few pounds every week. My muscles were looking toned and while I was exhausted because of the long hours of working out, my body never felt stronger!" After five months, she was down 40 pounds.

Having tried and failed at keeping the weight off with a super restrictive diet, Mashburn made sure she wasn't setting herself up to fail by dieting in a way that was so limiting it wouldn't be sustainable in the long run.

"During the first month of this journey I made some quick cuts to the amount I was eating as well as being aware of the amount of sugar I was putting into my body," says Mashburn. "I had to start seeing food as energy and sustenance, not just something to kill the boredom." To make sure she didn't feel deprived, Mashburn still paid a visit to her favorite fast-food chain, Taco Bell, 3-4 times per week though she modified her order to include less items. "It let me keep some semblance of my normal routine, and still let me have something delicious while losing weight," Mashburn says.

Mashburn educated herself on portion sizes during her first few months of the diet, paying attention to the serving size on labels and making sure to proportion her snacks and meals accordingly.

She also scheduled her meals and snacks around her workouts. "I would eat breakfast at 8 a.m., a snack at 10 a.m., lunch at 1 p.m., a small snack before the gym and dinner whenever I got home from the gym," she says.

During her weight-loss journey, Mashburn didnt take anything out of her diet completely, but modified the amount, which she says was key. "I knew that if I didnt allow myself to have what I loved I would binge on it whenever I gave myself the opportunity and do more harm than good," she says.

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How one woman lost 95 pounds and still got her Taco Bell fix - NBC News

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When overweight Newcastle United fan Joe Jensen had to squeeze through the turnstiles to watch his team play, he realised he had to do something about his eating habits.

Stuffing down what ever he could Joe ballooned to 23 stone 8 lbs and was in XXXXL clothing.

Realising he needed to lose weight he joined the Man v Fat Football programme. Being signed up to a football team made of guys wanting to shed the flab, he was on a mission to get to his goal weight.

Now Joe has lost over nine stone and is down to 14 stone 4 lbs which allows him to now slide through the turnstiles with ease to watch the Magpies play.

Ive got to be honest and say that before MAN v FAT Football life was just normal ever since primary school Id always been overweight so it had become the norm. I didnt think about what I would eat or drink, I just bought it and ate it, said Joe, 32, of Newcastle.

Despite being massively overweight, morbidly obese to put it in medical terms, I was still moderately active but some activities when volunteering with the Scouts became more tricky and I had long since given up playing sport.

I had to shop at specialist big and tall ranges and might as well have had shares in one well known high street store for bigger guys. It really limited the choice of new clothes I could get and Id have to plan ahead by ordering online.

The call centre leader added: I cant point to one eureka or lightbulb moment when I made the crucial decision that things had to change. For me it was a combination of factors building up over time. Having to look at XXXXL clothes instead of XXXL as the weight was building, the guy on the turnstile at St James Park making a snide remark as I squeezed through, and feeling like I was going to collapse after getting an enthusiastically applauded rounder on a work charity day. I also had the holiday of a lifetime booked for six months time, so it seemed like an ideal time to make a change for the better.

Joe saw the Man V Fat Football on Facebook and decided to join up.

I had nothing to lose and despite previously playing quite regularly, I hadnt played football for years, said Joe.

It was nerve-racking signing up for it by myself but the league coach quickly got in touch and there was no looking back.

I turned up on registration night to a long queue leading to a set a scales. Had it not been for guys in the queue who were returning for the new season chatting to me I may have freaked, walked out and never returned. They were hugely supportive and before I had been registered and weighed I had a good idea of the rules and setup.

When I joined the Newcastle league it had already been running for a couple of seasons. There were six continuing teams and then two teams of brand new players. At first, I was nervous as we were all completely new to it but we quickly settled in and everyone from across every team was really supportive of each other.

As a newly formed team, we really struggled on the pitch. I think we won only one game in that first season, but off the pitch we lost shedloads of weight.

As a team, we won the weight loss league and I was the top loser, shedding at the time 32.8kgs. Weve had a few players come and go but we finished our third season winning the football league, combined football and weight loss league and I was the top loser again which I was really chuffed with. We had 4 of the top 10 weight loss scorers, so that team spirit has worked wonders.

Beyond our team though I think the ethos and camaraderie throughout the league is what makes it successful. At times and particularly in the heat of the moment things can get heated but the support and encouragement for each other is always there.

Joe is delighted with his weight loss.

He added: Losing the weight and improving my fitness has had a colossal impact on my life. Ive achieved multiple goals, Ive played on the hallowed turf of St James Park, Ive run - well, jogged - the world-famous Blaydon Races, Ive bought normal sized clothes from normal shops and I can slip through the turnstiles at the football with finesse now.

Due to the weight loss, some people havent recognised me and my parents neighbours thought they had a rarely seen third son. There have been challenges with injuries and health issues but Ive remained positive and with the support of those around me have continued along the journey.

Ive had so many positive comments from people that have encouraged me and Ive used this to fuel my passion along the way so a big shout out to everyone who has supported me along the way.

Joel says his weight loss is down to joining Man v Fat Football.

He said: Losing weight is about a calorie deficit. People who do the cabbage soup diet dont lose weight because theyre eating cabbage, they lose weight because their body is using more calories than theyre consuming. So for me tracking food and creating a bank of go-to meals and snacks was crucial.

With my sweet tooth Im thinking Tunnocks teacakes which are 100 calories, 90 calorie brownie bars and tonnes of strawberries.

Anyone wanting more information on Man v Fat Football visit their website here.

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Meet the Newcastle United fan who lost nine stones after squeezing through the turnstiles - Chronicle Live

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Want to lose weight quickly for the upcoming wedding season? Follow these tips religiously!  |  Photo Credit: Getty Images

New Delhi: The Wedding season has begun, especially in India, and there ought to be at least one wedding that you have to attend. your friend, a distant relative, a friend of one of your family members, or maybe you, yourself, are getting married this year. Whether you are the bride/groom, a bridesmaid, or a guest at a wedding, you definitely want to look your best.

So before you pick out your outfits, decide the makeup and jewellery that you want to wear with it, it is important to get your body in its best shape. If you want to lose the little extra weight quickly to ensure that you can flaunt the perfect look at the wedding, here are a few tips that you should follow religiously.

Picture credits: Getty

One will never be able to explain the power of hydration in helping you lose weight. Drinking enough water through the day can keep your metabolism going, can aid digestion and can also reduce any chances of bloating. When you are not constipated, or bloated, your body will instantly look toned and shaped. Drinking water will also help to curb appetite and aid your weight loss process.

Picture credits: Getty

Breakfast is one of the most important meals during the day. Eating breakfast is important for weight loss as it keeps you fuller and satiated, and thus keep hunger pangs and sugar cravings away. Skipping breakfast can also lead to a dip in your sugar levels, and thus cause you to consume something sugary, leading to weight gain.

Picture credits: Getty

Do not fall prey to organic, fat-free, low-fat, processed foods. Eating healthy, home-cooked food is the best way to go, to lose weight. Try to focus more on vegetables, legumes, pulses, etc, and try to include whole-grain foods in your diet.

Picture credits: Getty

Hunger pangs can hit you in the middle of your meal timings, and munching on unhealthy food can really damage your weight loss plans. When you feel hungry in the middle of the day, you must try to eat healthy, low-calorie, filling snacks. Nuts, dried fruits, seeds, idli, upma, or even whole-grain chips can be a great snack. All of them are easy to make and carry and can aid your weight loss process.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

Link:
Want to lose weight quickly for the upcoming wedding season? Follow these tips religiously! - Times Now

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Cynthia Bello says she had no idea skipping breakfast would make her feel so fantastic.

The 40-year-old Los Angeles Police Department detective and mother of two from Placentia started intermittent fasting in March to lose weight after becoming a self-professed junk food vegan.

I was not happy with what I saw in the mirror, she says. I had tried other weight-loss programs, and nothing ever worked.

But, Bello says, when she restricted her eating to a nine-hour window each day, the weight finally started coming off about 15 pounds. She has lost 4 inches from her waist, 2 from her bust and an inch off each thigh.

I was super scared of it because I dont do well when Im hungry, she said. But it was easier than I thought it would be. Bello now eats only between 11 a.m. and 8 p.m. and says it has helped her sleep better, given her more energy, and, surprisingly, resulted in fewer problems with seasonal allergies and irregular menstrual periods.

Cynthia Bello makes a raspberry aa bowl with a thick blend of almond milk, one frozen banana, one aai packet and a cup of frozen raspberries topped with coconut flakes, natural peanut butter, granola and fresh raspberries.

(Irfan Khan/Los Angeles Times)

Military wife Colleen Taylor, 52, who splits her time among a home in Huntington Beach, the Joint Forces Training Base Los Alamitos and Great Falls, Mont., said intermittent fasting helped her achieve similar success. Taylor lost 11 pounds the first month of an eight-hour-window eating plan outlined in the Clean & Lean diet by Dr. Ian K. Smith.

Sticking to black coffee in the morning and skipping a late-night glass of wine narrowed her eating window, she said. It was really hard but if I buy good coffee, its OK, she says. I also add a little bit of cinnamon.

But the sacrifice, she says, has been worth it. Shes down 19 pounds on her 4-foot-11 frame just by maintaining a slightly relaxed, but still healthy diet in the eight-hour window. Her husband, Reginald, has lost weight too, just by eating in the same window.

Intermittent fasting has become somewhat of a darling in the wellness world, as a glance at Instagram can attest.

Adherents bill it as the right tool to bust through weight-loss plateaus and stave off a host of chronic diseases and conditions, including diabetes, rheumatoid arthritis and high blood pressure.

It sounds scary and potentially painful after all, fasting is in the name. But proponents say its a simple hack for curbing the endless snacking and nibbling and nighttime eating that can pack on calories.

Cynthia Bello typically works out at home using instructional videos.

(Irfan Khan/Los Angeles Times)

At its most basic approach, you create a limited window for eating and stick to it. Bello, who eats her first meal at 11 a.m. and her last by 8 p.m., keeps her eating to a nine-hour window, and fasts 15 hours a day. (She followed an online program, the FASTer Way to Fat Loss, and was so taken with it, she now does coaching on the side.) Some followers take it to an extreme: Magician Penn Jillette says fasting 23 hours a day has helped him maintain his 100-pound weight loss.

Ashley Koff, a Los Angeles-based registered dietician who coaches clients on the finer points of intermittent fasting through her website, the Better Nutrition Program, says her followers love it because they dont have to think about counting protein, carbs and fat calories.

Intermittent fasting is a helpful approach for clients who do too much back-loaded eating, getting the majority of their calories in the hours before bed, which makes weight loss and digestion more difficult, she said.

Results from dozens of clinical studies on intermittent fasting, taking a more rigorous look at its impact on disease as well as side effects, are expected to come out in 2020. In the meantime, we talked to fasting experts to come up with a list of eight things you should know if you want to give intermittent fasting a try.

1. You dont have to limit eating to an eight-hour window to reap the benefits. While many fasting plans advocate an eight-hour window, for many that can be problematic and tough to stick to over the long haul. And an eight-hour window is not necessary to obtain many of the obesity and disease-fighting benefits, says Satchin Panda, a professor at the Salk Institute and author of The Circadian Code, an approach to weight loss that revolves around ones natural body clock.

Ten is a good entry point for weight loss, Panda says. That would mean having your first meal of the day at 8 a.m., for example, and making your last caloric intake of the day by 6 p.m. That alone could reduce overall calorie intake, especially since his research shows many Americans eat off and on for around 15 hours a day. A 12-hour eating window still confers many of the benefits to blood pressure and reduced gut inflammation, he said, and appears to be safe for people of all ages.

2. A shorter window, however, appears to confer more benefits for weight loss, and a reduction in disease markers.

In research published last year, Courtney Peterson, an assistant professor at the University of Alabama at Birmingham, conducted a time-restricted eating study with pre-diabetic men, giving them an identical meal plan over two time frames six hours or 12 hours. On the six-hour plan, the men had lower levels of insulin and oxidative stress, less nighttime hunger and significantly lower blood pressure. While it didnt significantly affect the number of calories participants burned, it did lower levels of the hunger hormone ghrelin and increased fat-burning over the 24-hour day, the researcher found.

3. But very restrictive intermittent fasting might not be a good long-term strategy. One concern is that eating in windows of six to eight hours could eventually slow your metabolic rate and cause you to regain even more weight when you return to a regular schedule, says Valter Longo, director of the USC Longevity Institute and author of The Longevity Diet.

Moreover, theres some indication that tighter feeding windows over the long term might have an adverse effect on cardiovascular health, Longo said. However, more research is needed. We dont want to get rid of a problem [such as weight] and give you another in the long run, he said. Once you lose the weight, its a good idea, he said, to slowly broaden your eating window closer to the very safe sweet spot of 12 hours.

4. Its OK to mess up occasionally. Life can be unpredictable, and with dinners out or vacations, a tight eating window can be difficult to adhere to. Intermittent fasting for five or six days a week confers many of the benefits, such as reduced body fat, reduced cholesterol, better glucose control, and improved endurance, experts say.

5. It could be an important tool in the fight against cancer. Studies show that fasting can help prevent malignancies, reduce tumor growth and increase the efficacy of cancer treatment such as chemotherapy. A 2015 analysis of data from the Womens Healthy Eating and Living Study found that breast cancer survivors who didnt eat for at least 13 hours overnight had a 36% reduction in the risk of recurrence and were 21% less likely to die from breast cancer.

6. Beverages with calories will break your fast. One of the biggest problems people have getting started with intermittent fasting is accidentally breaking their fast too early in the morning with cream in their coffee or caloric beverages at night, says Smithauthor of Clean & Lean, which advocates whole foods and time-restricted eating.

Calories count, Smith says. You want [to consume] no more than 25 calories during your fasting window or you can consider your fast broken.

7. The old adage Eat breakfast like a king, lunch like a prince and dinner like a pauper still holds. Even if youre cutting off your eating earlier in the evening, its still better to eat your bigger meals earlier in the day, Panda says, because your body can digest them more efficiently. Israeli researchers found in studies that overweight women lost more weight and had greater improvement in blood sugar, insulin and other markers of cardiovascular disease when they ate a large first meal, modest lunch and small dinner compared with the reverse.

8. Its not for everyone. Pregnant or breastfeeding women, or those who are underweight or have a history of eating disorders shouldnt undertake a very restrictive intermittent fasting program, our experts said. Diabetics or anyone on medication should consult their doctor before starting any program.

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Intermittent fasting and weight loss: What you need to know - Los Angeles Times

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Like many, 27-year-old Shruti was battling weight problems and reached a point where it brought along additional health risks. She was determined to stop obsessing over the number on the scale and turn her life around, no matter what it took. With sheer determination and willpower, she reversed the damage and shed a whopping 40 kilos in ten months. To know how she did it, read her story here:Name: Shruti GadiyarOccupation: PsychologistAge: 27

Height: 161cm

City: Mumbai

Highest weight recorded: 120 kilosWeight lost: 40 kilos

Duration it took me to lose weight: 10 months

The turning point: I was always obsessed with my weight and getting back in shape. However, we all know that it is easier said than done. I suffered from several sleepless nights just thinking about it or researching things. One fine day, I decided this was it, I had to take a step forward and do what's necessary. After this day, I never looked back.

My breakfast: Poha/Upma/Dosa/Idli Breakfasts are always light and nutritious. Poha, upma, dosa or idli are my go-to staples.

My lunch: I prefer homemade food and avoid outside food as much as I can. Subji made at home, along with two rotis and dahi fill me up.

My dinner: I make sure that I cut out carbs from my evening meals. I usually have something like soup or salad. I relish eating cheat meals once a week. So when I get to enjoy my off day, I have something like chaat, cheese sandwich or a slice of pizza.Pre-workout meal: Dry fruits

Post-workout meal: Any source of protein like paneer, chickpeas or chicken. I wasn't fond of shakes so avoid them altogether.

My workout: HIIT has helped me lose weight for good. I picked up running and run for around 3 kilometers every day at a stretch. I also do some strength training exercises along with my running regime.

Low-calorie recipes I swear by:Salads and soups aren't as boring as we think! They have become my go-to favorite now. Apart from this, I am extremely grateful for my mom's cooking. She manages to make every healthy meal in a tasty way, it doesn't feel I am on a diet.

Fitness secrets I unveiled: I have discovered that portion control and moderation work a great deal in maintaining a stable weight. I make it a point to eat every two hours. Apart from that, I am extremely consistent with my workout regime and do not miss it for even a day.

How do I stay motivated? I look back at how far I have come already and I feel I still have a long way to go. Now that I have transformed, people have started to compliment me which doesn't stop. The support from friends and family is motivating enough. So many people tell me that I am an inspiration for them and this alone is helpful enough to keep me going whenever I feel low or feel like skipping the gym.

How do you ensure you dont lose focus? I set weekly workout targets for myself. In fact, working out has become a daily ritual for me, just like brushing my teeth. It is not something I can even think of skipping!Whats the most difficult part of being overweight? I suffered from bouts of low self-esteem and lethargy. I didn't feel like doing anything and soon enough, this turned into a vicious cycle. This for me was the most difficult part.

What shape do you see yourself 10 years down the line? A fit woman who wouldn't have to compromise on playing with her little one someday because of physical inability to do so.

Continued here:
Weight loss: This psychologist shed 40 kilos in ten months. Here's her diet and workout! - Times of India

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The top Democratic presidential candidates continue to include health-care concerns for Americans as a priority, while recent research shows most Americans, or 69 percent, are also concerned about health-care costs.

Yet, many Americans do not see the connection between health and weight or other factors they can control. A 2019Cleveland Clinic survey shows 88 percent of those surveyed understand the link between healthy weight and heart health, yet 43 percent of Americans have tried to make dietary changes. to lose weight and 40 percent of those who describe themselves as overweight or obese say they aren't careful about which foods they eat.

As a family physician and obesity medicine specialist, heres my recommended five-day challenge to learn about your own health and take steps to care for yourself.

While social media is bombarding us with reminders of counting down to the holidays, perhaps it is time for every American to take five days to count up to better health.

Day 1

Schedule your physical with your primary care provider or find one if you do not already have one. Your primary care provider gets to know you over time and can help make sure you are up to date on your vaccines and screening tests or you can check this page.

Your primary care provider is there to get to know you over time and to help you in health and in sickness. Find out if there are choices you can make to improve or treat your personal medical concerns and health risks.

Day 2

Learn what your weight means. Recognize this is a simple way to check if you are at higher risk of health problems. This means you need to know your BMI (body mass index) and notice if your waist size has been growing larger. You can measure your height and weight to calculate your BMI. [Use this page if calculating BMI for someone under 20 years old.]

For instance, in adults, a BMI of 25 or more is a diagnosis of overweight and a BMI of 30 or more, is a diagnosis of obesity. In the United States, more than two out of every three adults are diagnosed with overweight or obesity.

Know that as BMI increases, there are increased risks of health problems such as high blood pressure, heart disease, diabetes, fatty liver, sleep apnea, osteoarthritis, osteoporosis, depression, infertility, as well as many cancers. There is also increased risk of dying younger. In 2017, the Cleveland Clinic presented data showing obesity is the number one cause of preventable death.

As an adult, if your waist is getting larger and you are not pregnant, your risk factors for insulin resistance, pre-diabetes and diabetes is increased and healthy weight loss will decrease those risks. In fact, we now know that some cases of diabetes can be reversed with consistent healthier lifestyle choices.

If your health would benefit from healthy weight loss, avoiding sweetened and highly processed foods and drinks, increasing activity, decreasing the duration of sitting, improving sleep, reducing stress and adjusting (if possible) any medications that cause weight gain with your health care team are all ways to impact your weight.

If you are considering a medically-supervised weight loss program, know what to look for in a healthy weight loss program or you can find a board-certified Obesity Medicine Specialist to help you on your journey.

Day 3

Learn about your medications, vitamins and supplements, if you are taking any. Gather all of your medications, vitamins and supplements. Throw out the ones that are expired. Make a list of the medications you are taking regularly and write down why you are (supposed to be) taking each one. If you do not know why you are taking a medication, put a question mark next to it so you can learn about it when you see your pharmacist.

Next to each medication, note if it is helpful, not helpful, or if you cannot notice. Take this list with you when you go to see your primary care provider. Talk with your provider about the medications that are not helpful or that you cannot tell if they are helpful. See if there are alternatives or if they can be discontinued and how to do so if appropriate.

Day 4

Understand that the most powerful health-promoting thing you can do for yourself is to increase your activity. Sit less and move more. Get up from sitting, frequently. Find activities you like to do that require more movement. Exercise is important in the prevention and treatment of mood disorders, sleep disorders, heart disease, diabetes, arthritis, osteoporosis, as well as prevent falls, prevent many cancers, and prevent sarcopenia (loss of muscle leading to frailty and other health problems). Aim to work up to a minimum total of 15 minutes of daily walking. One prospective cohort study looked at over 400,000 people in Taiwan and found that a minimum of 15 minutes of exercise daily resulted in living three years longer.

Day 5

Create a routine to engage your senses. Examples include spending time with loved ones or finding ways to build new connections with others. Also, time spent with pets, in nature and/or engaging with the arts can calm the mind and provide healing as it connects us to the positive energy around us.

Health education is a lifelong endeavor. Its easy to get caught up in daily work and dramas and forget about self-care, particularly at busy times of year. But optimizing health can start with five days of deliberate action and that can start now.

Dr. Naomi Parrella is assistant professor in the Department of Family Medicine and the Department of Surgery and the medical director for Rush University Center for Weight Loss and Lifestyle Medicine, and she is board-certified in family medicine and obesity medicine, holds a certification in Chinese herbal medicine, and is a Public Voices fellow through The OpEd Project.

See more here:
Concerned with health costs? Take this 5-day health challenge | TheHill - The Hill

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