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Does vegan Thanksgiving sound like an oxymoron? To many in America, it might be a completely novel idea. But for me, a vegan Thanksgiving is normal, as I have eaten a plant-based diet (a term for a diet consisting of foods derived from plants, with no animal products whatsoever) for the past 10 years. An estimated 46 million turkeys are killed each year for Americas Thanksgiving feast. So how do vegans even celebrate the holiday? To me, Thanksgiving has always represented family, warmth and comfort. When my family shifted to a plant-based diet, the holiday held more meaning because we were able to be thankful and feel good about everything that was on our table. Further, not only is a plant-based Thanksgiving possible, but it is also extremely tasty.

For the main dishes, options abound, from a mushroom casserole to a head of roasted and seasoned cauliflower. My family always makes a Tofurky roast, which I look forward to each year (and the Tofurky has improved in flavor over the years, as well). Tofurky is a manufacturer which sells plant-based sausages, deli slices, tempeh and more, all made from savory blends of wheat and soy. Just like other main dishes, cooking the Tofurky takes time: thawing, chopping the veggies that will surround it and the roasting itself. We cook the dish with carrots, white potatoes, sweet potatoes, onions and butternut squash, and top it all with a balsamic glaze.

Lets be honest, though the side dishes are the best part of the Thanksgiving meal. We always make more options than can fit on the table. This includes a hearty cornbread stuffing, a tart cranberry sauce, roasted brussels sprouts, sauted green beans with slivered almonds and a creamy miso gravy. My personal favorite is mashed potatoes. Vegan mashed potatoes are simple; no recipe required. Just chop and steam white potatoes, mash them and add soy milk (or another plant-based milk), Earth Balance (or another vegan butter spread) and salt. If you like them creamy, add more milk. Add everything to taste, which means you get a headstart on eating before everyone else. For a richer flavor, drizzle in cashew cream (soaked and blended cashews) and nutritional yeast (a flaky topping that is rich in Vitamin B and provides a cheesy, nutty flavor).

Last, but certainly not least, are the delectable desserts. For over six years, my siblings and I have made a pumpkin cheesecake and maple pecan pie. The pumpkin cheesecake is a fun twist on the traditional pumpkin pie; its creamy, just sweet enough and a perfect complement to the pecan pie. Two years ago, we realized the absence of chocolate in our meal was a detriment to our psyches, so we added a chocolate mousse pie. This rich and decadent dessert can be made without the crust if you want a simpler mousse, and is incredibly popular with everyone at the Thanksgiving table, vegans and non-vegans alike. These desserts will guarantee that your guests leave the table happy.

If you are trying to transition to a more plant-based diet, or simply looking for new dishes, try a few of these recipes for the holiday. Not only are they easy and healthier alternatives to typical Thanksgiving fare, but they are also delicious and satisfying. The best part about putting in the work to make these dishes is obvious: the leftovers. Happy Thanksgiving.

Melanie Metz / Sun Contributor

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Recipes for a Mindful, Plant-Based and Delicious Thanksgiving - Cornell University The Cornell Daily Sun

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What is your secret to looking fabulous?

It is not always like this, but I work out a fair amount. Other than that, I eat healthily. It is all about feeling confident and good in one's skin.

Exercise and sport have always played an important part in my life.

I was quite energetic as a child, so I think my parents threw me into everything to try and exhaust me.

I did swimming, cross country, skiing, wake-boarding, waterskiing, lacrosse, hockey, netball, football, squash and athletics.

I like to think my diet is relatively clean, with no processed foods. I go a lot by feel and do not get caught up on numbers, like counting calories.

I feel that I push myself enough physically and the idea of trying to minutely control that aspect of life would not work for me.

Also, how much I need varies, depending on my training load and intensity. I do tend to avoid meat, unless I know where it is sourced from or if my body tells me I need it.

I am not sure I do, really, as it is hard when health and fitness is basically your job. Most decisions you make on a daily basis will affect your performance. I try not to obsess over the numbers - in training and in diet - as that can easily wear you down psychologically.

I recently read a book on addiction and have been much more strict about my mobile phone usage. I find it has helped clear my mind.

My family, friends and my body. My freedom is also very important.

I am guessing this is aesthetic, but for me, my body is kind of like a work tool. It is moulded and still moulding to the demands of the sport and I have accepted that and what that brings.

It has led to broader shoulders (from the swimming), which can make me look awkward in certain outfits, and a very flat chest.

But that is all part of the results of working out for 25 hours a week.

IMOGEN SIMMONDS

AGE: 26

HEIGHT: 1.78m

WEIGHT: 63kg

The professional triathlete was here this month to conduct workshops for ROCKtri Ladies, a triathlon initiative by body image movement Rock The Naked Truth.

Ms Simmonds, a Swiss national based in Phuket, Thailand, started training with a purpose at 21, when she decided to sign up for her first triathlon.

"Pro racing first caught my attention at the first Ironman 70.3 I did in 2015 in Aix-en-Provence (in France), when the female leader of the race ran past me on her final loop of the course," said the bachelorette, who was the winner in her 18-to-24 age group in that race.

The win qualified her for the Ironman 70.3 World Championships in the same age group that year, where she came in fifth.

In 2016, she was the fastest in her age group at the Ironman 70.3 World Championships.

In 2017, she turned pro to challenge herself further and now competes with the top Ironman athletes in the world. She was the sixth fastest female pro athlete in the Ironman 70.3 World Championships last year.

In this year's race edition, she finished third. The race, also known as a half Ironman, consists of a 1.9km swim, 90km bike ride and a 21.1km run.

Ms Simmons also did her first full Ironman race in June in Frankfurt, came in second and qualified for the Ironman World Championships last month in Kona, Hawaii, where she was the 12th fastest female pro athlete.

I split my time between Switzerland, where I am from, and Phuket, where my triathlon coach is based. So, when I am training in Phuket, it is drink, drink, drink to hydrate.

I also try and get calories in immediately after a workout to start my recovery and prepare for the next workout, as it is never far away.

It is pretty important, as it is my job and my financial security depends on my athletic performances.

My family is pretty active and the members all keep fit - my father does triathlons too - but it is incredible to see that there has been this fitness revolution in the past few years.

I have friends who used to complain about gym class, but are now casually running half-marathons.

I am very proud to be part of it and hope to help more people find new meaning in exercise and enjoy it.

Start with a short-distance triathlon and work up from there. Find a group or friends to train with to make the training and racing seem less daunting.

Do not approach longer races until you are confident on the bike.

It was unintentional, but I have passed out during a couple of races due to severe dehydration and woken up in ambulances.

That was not very sensible.

No, I am who I am and I am very happy with that.

Most of the time, although it is hard to make yourself believe it after a sweaty 30km run.

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The thrill of racing, Lifestyle News & Top Stories - The Straits Times

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David Kopp Published 10:55 p.m. ET Nov. 24, 2019

America'shealth carereformdebatereflects the growing division in our country today.

Progressives are agitating forMedicareforAll, which would ban private health insurance and enroll everyone in a new government-run plan. Moderates prefer a "public option, a government-chartered health plan that would compete against private insurers. Conservatives still hope to repeal Obamacare and expand the availability of lower-cost private plans.

Democratic presidential candidate former Vice President Joe Biden, speaks as Democratic presidential candidate Sen. Bernie Sanders, I-Vt., listens during a Democratic presidential primary debate, Wednesday, Nov. 20, 2019, in Atlanta.(Photo: John Bazemore, AP)

This partisan squabbling boils down to a simple question who should pay for ourhealthcare? We're spending little, if any, time tackling a far more important question how we can make Americans healthierso they don't need as many costly surgeries, hospital stays and medications in the first place?

Addressing that question could have a far greater impact on public health and well-being than our currentdebateover who should foot the bill.

We can start by changing the nature of our relationships with ourhealthcareproviders so that we're interacting with those providers before we get sick.

Most physicians are ill-prepared to offer coaching on nutrition and exercise. Just 1 in 5 U.S. medical schools requires students to take any nutrition courses. More than half of doctors trained in the United States receive no formal education in physical activity. That's a shame because it's no secret that Americans eat poorly and spend too much time vegging out. Less than 20% of adults consume the recommended amount of vegetables each day. Less than one in four gets enough exercise. And the average adult ingests 57 pounds of added sugar a year nearly twice the recommended amount.

Poor diets and physical inactivity often lead to obesity, heart diseaseand diabetes. Such chronic conditions kill hundreds of thousands of Americans each year and account for 90%ofallhealthcarespending.

Conditions like these could be prevented ifhealthcareproviders invested more time and energy promoting better nutrition and lifestyle changes and then held their patients accountable for adhering to their treatment regimens.

Less than one in four Americans get enough exercise, Kopp writes.(Photo: Getty Images)

Less than 20% of adults consume the recommended amount of vegetables each day, Kopp writes.(Photo: olgakr, Getty Images/iStockphoto)

Imagine if medical schools made nutrition and exercise science core parts of their curricula. The next generation of doctors could prescribe diet and exercise plans as frequently as the current one prescribes pills. Soon, we'd have a truehealthcaresystem, rather than our current "sick-care" system.

Second, we need to change the way doctors work with each other.

Right now, most American physicians pursue careers as specialists. This hyper-specialization leads to frequent communication breakdowns. People get poked by the cardiologist, prodded by the endocrinologist and scoped by the enterologist but there's no one in charge of coordinating their care.

When providers work as a team, their patients prosper. To cite just one example, research from the Johns Hopkins Community Health Partnership has found that pairing primary care physicians with community health workers and behavioral health specialists significantly reduces hospitalizations, readmissions and trips to the emergency room.

Third, we need to build cultural norms that encourage and empower people to take greater ownership of their health.

Consumers spend hours scouring the internet for the best deals on the latest gadgets, or for details on their family tree. We should do the same with our health.

Doctors may fear that people will march into their offices with fistfuls of medical misinformation. But research shows that people who consult the internet for health information are more confident in and comfortable with their physicians' advice.

America's reactive, sick-care system has failed to improve the health and well-being of millions of people. Yet our leaders are bickering over who should pay the bills generated by the dysfunctional status quo.

Far better to reduce or eliminate the need forallthose bills by re-orienting ourhealthcaresystem around prevention, care coordination and patient empowerment.

David Kopp is theCEOofHealthlineMedia.

Read or Share this story: https://www.detroitnews.com/story/opinion/2019/11/24/opinion-fight-over-medicare-has-little-do-health/4270372002/

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Opinion: Health care debate has little to do with health - The Detroit News

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Edgewater library announces December programs

The Edgewater Public Library, 103 W. Indian River Blvd., is offering the following free programs in December:

Chair yoga: 1 p.m. every Monday in December. This gentle form of yoga uses a chair for seated poses or for support during standing poses. Wear comfortable clothing and bring a bottle of water. Beginners of all ages are welcome.

Seniors get moving: Noon every Friday in December. This adult exercise program offers seniors a low-impact way to stay fit and get moving. Bring a bottle of water and wear loose, comfortable clothing. Newcomers are welcome.

Paint a wine glass candle holder: 10 a.m. Friday, Dec. 6. Get inspired in this adult craft program. All materials are provided. Registration is required.

Paint a festive holiday work of art: 5:30 p.m. Thursday, Dec. 12. Do you want to learn how to paint, but dont know where to start? Library staff member Caitlin will help you. This class offers a step-by-step tutorial using acrylic paint to create a festive holiday work of art. All supplies are provided. Registration is required.

Families can create holiday craft: 2 p.m. Saturday, Dec. 14. Families can build gingerbread houses out of non-edible craft supplies. Take your gingerbread house home, or leave it at the library to be put on display and entered into a Gingerbread Contest. All supplies are provided. All ages are welcome.

Get ready for mistletoe kisses: 11 a.m. Saturday, Dec. 21. Learn how to make a peppermint lip balm and fizzy face mask. All supplies are provided. Participants will go home with instructions and a sample. Registration is required.

To reserve your spot, visit volusialibrary.org or call 386-424-2916.

Holiday open house

Trinity United Methodist, 306 W. Wisconsin Ave., DeLand, will host its annual Gingerbread Open House from 4 to 7 p.m. Sunday, Dec. 1. To celebrate the first Sunday in Advent, individuals and families are invited to make their own gingerbread house for the holidays. The event is free and open to the public. Snacks and hot chocolate will be served. Advanced reservations are required; call the church office at 386-734-4425. For information, visit http://www.trinitydeland.org.

Take a walk with the Happy Wanderers

The Happy Wanderers will host the following programs:

Walk event, 1 to 3 p.m. Sunday, Dec. 1, Monroe Harbor Marina, 531 N.Palmetto Ave. Sanford. Cost: $3.

Christmas Lights Walk, 6 to 7 p.m. Wednesday, Dec. 4, Willow Run Park, 100 School House Drive, Port Orange. Cost: Free

For information, visit happywanderersfl.org or call 386 214-3890

Christmas concert

The Daytona Beach Concert Band will perform a Christmas concert from 6:30 to 7:40 p.m. Tuesday, Dec. 3, at Volusia Mall, 1700 W. International Speedway Blvd., Daytona Beach.

Join Daytona's community band in a presentation of contemporary and standard renditions of favorite Christmas music. The event is free. For information, email dtravis1@cfl.rr.com

Chamber players to perform holiday classics at NSB library

The Lakeside Chamber Players will perform at 2 p.m. Monday, Dec. 2, at the New Smyrna Beach Regional Library, 1001 S. Dixie Freeway. The established Florida chamber ensemble is composed of professional, classically trained musicians. The audience can look forward to performances of Christmas, Hanukkah and holiday favorites presented in the style of music composed for small instrumental ensembles. The event is free and registration is not required. For information, call 386-424-2910, option 4.

EDITOR'S NOTE: Submit your event at least two weeks in advance by visiting news-journalonline. com/njscoop/ community. Releases will run in the order received and will depend on space. Email post-event pictures as jpg files to mycommunitynews.com.

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Around Town: Holiday programs, concerts and more - Daytona Beach News-Journal

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Dear Savvy Senior,

Ive read that people with heart problems need to be extra careful during the winter months because heart attacks are much more common. Why is this?

Cautions Senior

Dear Cautious,

Everyone knows winter is cold and flu season, but many dont know that its also the prime season for heart attacks too, especially if you already have heart disease or have suffered a previous heart attack. Heres what you should know, along with some tips to help you protect yourself.

In the U.S., the risk of having a heart attack during the winter months is twice as high as it is during the summertime. Why? There are a number of factors, and theyre not all linked to cold weather. Even people who live in warm climates have an increased risk. Here are the areas you need to pay extra attention to this winter.

When a person gets cold, the body responds by constricting the blood vessels to help the body maintain heat. This causes blood pressure to go up and makes the heart work harder.

Cold temperatures can also increase levels of certain proteins that can thicken the blood and increase the risk for blood clots.

So, stay warm this winter, and when you do have to go outside, make sure you bundle up in layers with gloves and a hat, and place a scarf over your mouth and nose to warm up the air before you breathe it in.

Studies have shown that heart attack rates jump dramatically in the first few days after a major snowstorm, usually a result of snow shoveling. Shoveling snow is a very strenuous activity that raises blood pressure and stresses the heart.

Combine those factors with the cold temperatures and the risks for heart attack surges. If your sidewalk or driveway needs shoveling this winter, hire a kid from the neighborhood to do it for you, or use a snow blower. Or, if you must shovel, push rather than lift the snow as much as possible, stay warm, and take frequent breaks.

Every Jan. 1, millions of people join gyms or start exercise programs as part of their New Years resolution to get in shape, and many overexert themselves too soon. If youre starting a new exercise program this winter, take the time to talk to your doctor about what types and how much exercise may be appropriate for you.

People tend to eat and drink more and gain more weight during the holiday season and winter months, all of which are hard on the heart and risky for someone with heart disease. So, keep a watchful eye on your diet this winter and avoid binging on fatty foods and alcohol.

Less daylight in the winter months can cause many people to develop seasonal affective disorder or SAD, a wintertime depression that can stress the heart. Studies have also looked at heart attack patients and found they usually have lower levels of vitamin D (which comes from sunlight) than people with healthy hearts.

To boost your vitamin D this winter, consider taking a supplement that contains between 1,000 and 2,000 international units (IU) per day.

Studies show that people who get flu shots have a lower heart attack risk. Its known that the inflammatory reaction set off by a flu infection can increase blood clotting which can lead to heart attacks in vulnerable people.

So, if you havent already done so this year, get a flu shot for protection. And, if youve never been vaccinated for pneumococcal pneumonia, you should consider getting these two shots (given 12 months apart) too.

Send your senior questions to: Savvy Senior, P.O. Box 5443, Norman, OK 73070, or visit http://SavvySenior.org. Jim Miller is a contributor to the NBC Today show and author of The Savvy Senior book.

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Savvy Senior: Why the risk of heart attack rises in winter - Daily Herald

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Its never a bad idea for police officers to stay in shape for when they have to chase bad guys, and now two members of The Colony Police Department will be making sure that happens with everyone at TCPD.

Sgt. Dana LeRond and Det. DeWayne Kyle recently graduated from a fitness program led by the Texas Department of Public Safety and are now certified fitness instructors.

With the certification LeRond and Kyle will implement and coordinate ongoing fitness training and testing for all of the departments officers in The Colony.

We have fitness standards, but we didnt have a minimum score, Police Chief David Coulon said. Weve given incentives for those who did well. But we found that we still had officers that were not up to par of what we expected. So we needed to have a minimum for officers to be hired and to work here.

Throughout the year, officers will have three days a week set aside to work out. In addition, there will be continuous nutrition and exercise programs. Coulon said the department will provide the space needed for workouts.

Kyle said the entire three-month certification process was physically and mentally challenging. Once complete he, LeRond and other first responders across the state became graduates of the DPS Fitness Institute.

Kyle said department leaders want to make sure officers are in the best shape when theyre hired and throughout their career, especially as the demands of the industry are changing.

We need to know how to be fit so that we can support our co-workers and so we can protect the people that weve sworn to protect, Kyle said.

Kyle said the training was extensive. Those in the program studied anatomy, kinesiology and muscle movement. They learned about how to structure different exercise programs for people who are older, younger, pregnant, etc.

Kyle said they learned about basic risk factors that come into play when exercising, such as age, cardiovascular disease history, workout history and how much time they remain sedentary.

Kyle said after spending three weeks learning all of those things they took a certification test before going over a workout/exercise program.

The program LeRond and Kyle will bring to The Colony are used by DPS troopers and is the model for agencies across the state. A big piece of that are row machines that force the person to use both hemispheres of their body.

We use both hemispheres of our body in our job, Kyle said.

Kyle said the DPS method implements various fitness tests a 200-meter row, a four-minute row, a 500-meter row, combat fitness, push ups, sit ups and a 1.5-mile run.

Kyle said that approach has been proven reduce the likelihood of injuries compared to some traditional forms of workouts such as weight lifting and agility runs.

LeRond said it also takes out the element of subjectivity and human error when working out.

Kyle and LeRond will bring those concepts to the police department.

In addition, Kyle said the certified trainers will also teach the officers about nutrition and other health matters such as cardiovascular health, hormones and diabetes.

Kyle and LeRond said there are plenty of benefits to participating in the fitness program. For one, it gets officers moving more than they typically do.

They said officers spend 95 percent of their time in the sedentary state, as paper work, surveillance and patrolling are primary parts of the job.

Kyle said the other 5 percent is in the sheer terror state where the heart rate gets elevated. He said the workout program will get officers in shape for that, too.

We dont know how well react to that, Kyle said. We lose a lot of cognitive thinking. The purpose of this is to put us in the 5 percent so that we can function when we really are in that 5 percent.

The program could save an officers life, they said.

We want the officers to work out and be prepared, LeRond said. If not, thats when they have a heart attack.

Coulon said in anticipation for the program TCPD has already given fitness practice sessions.

Each year we want to increase the bar, Coulon said. We want to get into the 70th percentile in the nation.

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How The Colony Police Department is making sure its officers are fit for the job - Star Local Media

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Dr. Chad Leverette wants high schools students to start thinking about careers in science, technology, engineering and mathematics, or STEM.

"That's our goal," Leverette said. "we're trying to help them from high school to career."

As Interim Dean of College of Science and Engineering, Leverette has a major role in hosting USC Aiken's STEM Friday, an annual event designed to educate and give high school students hands-on experience with some of the careers in STEM-related fields.

Leverette said U.S. Department of Commerce research indicates STEM fields are the fastest-growing career fields in the country.

Almost 200 students from 20 high schools from Georgia to the Richland County area came to the event on Friday. Leverette said STEM Friday has been so successful that attendance has grown 672% in the past two years.

"Our desire is to broaden STEM awareness to kind of help students imagine themselves in a STEM career, to think about college and what that can provide," Leverette said. "So we talk a lot about that ... Of course, we want them to be Pacers. But it's really about giving them an awareness and thinking about what the next step is for them."

During STEM Friday, students signed up for interactive programs in fields such as psychology, geology, computer science and engineering.

One of those students was Evan Williams, who attends Silver Bluff High School. Williams, who is a student athlete, signed up for the exercise science program.

"I think STEM day is great," Williams said. "It helps expand my horizons and think about after high school by learning about engineering, math and science and all that. It helps me think about what more jobs are out there, what places like Savannah River Site has to offer ... To learn what's available for a teenager like me."

During the sessions, Williams and his classmates got to learn about how exercise programs are developed for athletes and how the human body reacts to changes such as weight training or smoking.

"I thought it was really cool," Williams said. "They talked about not just sitting around but getting out there and exercising. They talked about how it can really mess you up in the long term by not exercising well."

Some of the teachers who attended STEM Friday spoke of how the event encouraged their students to pursue STEM studies by giving them real-world examples of STEM careers.

"I think it's great," said Caitlin Current, a math teacher at Mead Hall. "I think a lot of these kids don't get exposed to engineering and math ... We talk about it in class, but it's reinforced here."

Kristina Rackley is a general assignment reporter with the Aiken Standard.

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USC Aiken hosts students across the region for STEM Friday - Aiken Standard

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Take a look around your gym, and youll probably see people who are doing the same cardio routines, day after day, without gaining noticeable improvements in their body shape or composition. Maybe youre one of them. When, every once in a while, someone shows up with an enviously sculpted body, you may wonder: What is she doing differently?

The answer is: Shes probably training the right way for her body type something 70 percent of people are not doing, according to Phil Catudal, a celebrated National Academy of Sports Medicine (NASM)certified personal trainer in the Los Angeles area.

RELATED: Everything You Need to Know About Exercise (Including How to Get Started)

Each of us has a genetic and physiological design that determines our body type, or somatotype, and different body types have different responses to certain fitness programs, says Catudal, a global health coach and the author of Just Your Type: The Ultimate Guide to Eating and Training Right for Your Body Type. (Full disclosure: I wrote the book with him from which the following tips come.) So it could be that you or the men and women you see at the gym are performing the right exercises the right way but theyre optimal for someone elses body type, not yours.

Its a common mistake, Catudal says, and it can be easily remedied by properly identifying your body type whether youre an ectomorph, a mesomorph, or an endomorph then figuring out how to challenge your body with the right regimen. (To get the process started, take the Just Your Type body type quiz.) Here are nine other things you probably didnt know about the optimal ways to train for your body type.

Very few people see themselves accurately in my experience, about 50 percent of people misclassify their body type, Catudal says. Some endomorphs (who generally have a larger bone structure with wider hips, narrower shoulders, and more pear-shaped bodies) may believe theyre mesomorphs (who have naturally muscular, athletic builds). Meanwhile, some ectomorphs (who tend to be lean and slender with a small to medium frame and relatively long limbs) may identify themselves as endomorphs, especially if they have a soft midsection.

The most common reasons for these cases of mistaken identity? People have general body insecurities, they have become deconditioned, or theyre excessively critical of their bodies. Its easy to fall into these traps, Catudal says. The body ideals that are portrayed in the media are often digitally altered or enhanced with special filters or other forms of manipulation. Which means theyre not real!

And that can leave the rest of us with potentially warped perceptions of what descriptors like slender, lean, muscular, and big-boned actually mean.

In most instances, body types lie on a spectrum, which means that you could have a dominant body type with a few characteristics of another one or a body type that has qualities that are evenly divided between two different ones, Catudal says.

Its kind of like personality types. We sometimes group people into general categories, but the good news is that being a combination body type means you have the strengths of two different body types to work with for instance, you may naturally have both the endurance of an ectomorph and the muscle strength of a mesomorph, which can lead to big training gains.

The most common natural hybrids are ecto-mesomorphs, who have long, lean limbs and broader chests and shoulders, and endo-mesomorphs, who have thick but compact physiques that are muscular, not soft, he says.

Endo-ectomorphs, on the other hand, tend to have thin legs but substantial fat storage in the midsection which is usually because theyve spent years consuming a poor-quality diet and being sedentary. This body type is usually a result of behavior, not genetics, Catudal says, which means it can be improved with a healthier diet and exercise regimen.

Its that simple, Catudal says, so dont even think about trying to out-train a bad diet. At the end of the day, if you are taking in too much food or the wrong types of food, your body is going to grow in bad ways, he says.

But paying attention to diet alone is unlikely to get you the body you want. Exercise determines your muscle-to-fat ratio, Catudal says. Its whats going to sculpt and tone your muscles and give you definition.

Its when you eat well and train wisely that your body will become tighter and more toned in good ways.

Because theyre already lean by nature, ectomorphs dont need much cardio. If ectomorphs do too much cardio, their cortisol levels may increase, which signals their body to store fat because their body believes its under stress, Catudal explains. Its why you often see runners who are skinny-fat skinny in the legs with excess belly fat.

RELATED: What Counts as Aerobic Exercise?

What ectomorphs really need to get toned muscles and to prevent overuse injuries and common chronic problems like back pain and osteoporosis, he says, is to add muscle mass and strength through strength-training exercises.

Focus on doing compound lifts ones that use multiple joints and muscle groups, such as deadlifts and squats with dumbbells a few days per week, and youll get the toned, sculpted results you want, Catudal recommends. If youre not ready for exercises with weights, you could do a combination move of a push-up into a side plank (after you finish a push-up, lift one arm toward the ceiling and move into a side plank; return to a plank position and repeat on the opposite side).

Or replace some of your aerobic workouts with high-intensity interval training (HIIT) alternating short bouts of vigorous exercise with brief periods at a slower pace. He suggests doing strength-training exercises at least twice a week to melt some body fat while retaining muscle. (Doing some type of strength or resistance exercise at least twice a week is also the recommendation of the latest physical activity guidelines for adults from the U.S. Department of Health and Human Services for general health.) Making small dietary changes, like swapping some of your carbs for protein, can also help build muscle.

If youre happy with your size and shape and want to stay that way, your best bet as a mesomorph is to focus the majority of your workouts on low- to moderate-intensity cardio. It can be as simple as brisk walking, performed at 65 to 75 percent of your maximum heart rate.

RELATED: The Benefits of Stair Climbing for Post-Menopausal Women

But be forewarned: Because mesomorphs have fewer slow-twitch muscle fibers [which have a high aerobic capacity and are used in distance running, for example], they have lower endurance levels, which can lead to frustration or fitness plateaus if they dont manage their training properly, Catudal says. Thats why its wise for mesomorphs to change up their workout styles with occasional sprints or HIIT, for example on a regular basis. You might think of this as a way of tricking your muscles and cardiorespiratory system to get fitter faster because youre specifically working on the types of activity that dont come as naturally to you.

To get there, start with a low- to moderate-intensity cardio regimen to torch stubborn fat stores, then add a strength-training program once youve made progress. The cardio is more important in terms of conditioning and fat loss, Catudal says.

And once you get to the strength-building part of the equation, keep in mind that endomorphs are particularly responsive to isolation exercises (working one muscle at a time). So, targeting your quads with squats and lunges and targeting your biceps with biceps curls, for example, will likely be effective.

If you decrease physical activity and increase food intake, especially after age 50, your levels of testosterone and growth hormone are likely to decrease which can make you susceptible to storing fat and losing muscle, Catudal says.

Its easier to keep something and maintain it than to try to reverse the process and get back on track, he says so try to avoid these slips. If they happen despite your best intentions, reduce your intake of starchy carbs and focus on doing compound strength-training movements.

These days, high-intensity interval training (HIIT) is all the rage in the fitness world, and its easy to see why: With HIIT, you get a greater bang for your buck, especially because the workouts often last just 15 to 20 minutes. Youll torch more calories, build muscle, and push your heart rate more than you can with steady-state exercise (like jogging or cycling at the same pace for the same amount of time).

Plus, you end up burning calories at a faster rate after the workout (called the afterburn effect) as your body recovers. Its a shock to the system, telling your body to burn more body fat, which is why its especially efficient for endomorphs, who tend to naturally store more fat than the other body types, Catudal says.

For people under age 60, its actually more effective to train one or two body parts at a time and push yourself to the point of exhaustion and then focus on other muscle groups on alternate days, Catudal says. That means you might focus on strength-training moves for your chest and back one day, your legs and arms another day, and your core a third day. (Or, you could choose your own pairings.)

RELATED: Everything You Need to Know About Rest and Muscle Recovery

If you hammer those specific muscles on those days with a greater volume more reps or more sets youll stimulate greater activation in your muscles, which will allow you to build more muscle in that area, he explains. A hidden perk: Your workouts will continue to feel fresh as you rotate your efforts among body parts. Its also a way to build in rest for the different muscle groups on the days when youre focusing on other muscle groups, as you want to be sure to avoid working the same muscle groups two days in a row: Muscles need time to recover and rebuild in order to develop strength, and you dont want to risk injuring yourself.

Stacey Colino and thepersonal trainer Phil Catudal arecoauthors of the bookJust Your Type: The Ultimate Guide to Eating and Training Right for Your Type.

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How to Train More Effectively for Your Body Type - Everyday Health

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The United States government is a massive employer, and is always looking for qualified candidates to fill a wide variety of open employment positions in locations across the country. Below youll find a Qualification Summary for an active, open job listing from the Department of the Army. The opening is for a Senior Exercise Planner in Fort Bragg, North Carolina Feel free to browse this and any other job listings and reach out to us with any questions!

Senior Exercise Planner Fort Bragg, North CarolinaJoint Activities, Department of the ArmyJob ID: 166916Start Date: 11/19/2019End Date: 11/27/2019

Qualification SummaryWho May Apply: Only applicants who meet one of the employment authority categories below are eligible to apply for this job. You will be asked to identify which category or categories you meet, and to provide documents which prove you meet the category or categories you selected. See Proof of Eligibility for an extensive list of document requirements for all employment authorities. 30 Percent or More Disabled VeteransCurrent Army Defense Civilian Intelligence Personnel System (DCIPS) EmployeeCurrent Department of Army Civilian EmployeesCurrent Permanent Department of Defense (DOD) Civilian Employee (non-Army)Interagency Career Transition Assistance PlanLand Management Workforce Flexibility ActNon-Department of Defense (DoD) TransferPriority Placement Program, DoD Military Spouse Preference (MSP) EligibleReinstatementVeterans Employment Opportunity Act (VEOA) of 1998 In order to qualify, you must meet the experience requirements described below. Experience refers to paid and unpaid experience, including volunteer work done through National Service programs (e.g., Peace Corps, AmeriCorps) and other organizations (e.g., professional; philanthropic; religious; spiritual; community; student; social). You will receive credit for all qualifying experience, including volunteer experience. Your resume must clearly describe your relevant experience; if qualifying based on education, your transcripts will be required as part of your application. Additional information about transcripts is in this document. Specialized Experience: One year of specialized experience which includes planning, directing and managing operations exercises, provide advice on exercise policies and procedures, assists in the development of new approaches to the exercise program for the organization.This definition of specialized experience is typical of work performed at the next lower grade/level position in the federal service (GS-12). Some federal jobs allow you to substitute your education for the required experience in order to qualify. For this job, you must meet the qualification requirement using experience aloneno substitution of education for experience is permitted. You will be evaluated on the basis of your level of competency in the following areas:Oral CommunicationPlanning and EvaluatingTechnical Competence Time in Grade Requirement: Applicants who have held a General Schedule (GS) position within the last 52 weeks must have 52 weeks of Federal service at the next lower grade or equivalent (GS-12).

If youd like to submit a resume or apply for this position, please contact Premier Veterans at abjobs@premierveterans.com. All are free to apply!

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Australians are bombarded with diet plans, must-have exercise programs and at times, very conflicting pieces of health advice.

So its no surprise some feel overwhelmed by all the information available on the Internet.

Here, health experts have revealed the worst diet tips theyve seen and what you should do instead to stay healthy and in shape this year.

Calories in vs calories out

Registered dietitian told Byrdie that maintaining your weight is not as simple as calories in, calories out.

Ms McQueen said that this method can lead to deprivation diets that prove to be detrimental to ones mental and physical health in the long term.

Similarly, certified holistic health coach told FEMAIL that some foods, however low in calories, can be detrimental to your health.

Its much better to focus on eating the right kinds of foods for your own body type and foods that will balance hormones, help to burn fat and boost your metabolism, Ms Holmes said.

These foods are different for everybody, but generally speaking, stick to a good balance of protein, healthy fats, carbohydrates and include more fresh foods such as vegetables and fruit.

* Fuel the brain, kidneys, heart, muscles and central nervous system

* Aids in digestion

* Satiety and keeps blood cholesterol levels in check

* A carbohydrate-deficient diet can cause headaches, fatigue, weakness, difficulty concentrating, nausea, constipation, bad breath and vitamin and mineral deficiencies

Source:

All carbohydrates are bad

Australian fitness guru Kayla Itsines previously revealed on her that not all carbs are made the same.

Ms Itsines explained that there are a variety of myths surrounding carbohydrates, and most of them shouldnt be believed.

This is just one I want you to stop believing carbohydrates are used by your body for energy and stamina, concentration and recovery. In short, we need carbs! she said.

Cutting carbs is a weight loss trick that doesnt work. Its not sustainable for your body and can mean you miss out on vital nutrients.

Instead, you can try swapping refined grains (like white bread) for less-processed versions (such as rye) and keep an eye on your portions.

Exercise will make up for unhealthy eating

Experts recommend eating a healthy, balanced diet and working out regularly as the way to achieve optimal health.

Clinical nutritionist and author told FEMAIL that one of the biggest myths is exercise alone will give you the body of your dreams.

Contrary to popular belief, over-exercising can send your body into a stress response, Ms Sepel explained.

When your cortisol and adrenaline are through the roof, it can actually make weight loss more difficult.

Instead, she suggested exercising smarter, rather than harder.

Its about exercising in ways that you love; this is what I call exercising with kindness. Aim for 30 to 45 minutes, five times a week, and enjoy one or two rest days each week.

All sugar is the same, and should be restricted

Registered dietitian Rachel Daniels told that the sugar in fruit, is vastly different to that found in candy and other sweet treats.

Ms Daniels explained how unlike candy, fruit provides one with fibre, vitamins and minerals, and keeps you fuller for longer.

Breakfast: Aim to include protein, fibre and some healthy fats

One piece of grain sourdough, two eggs, a spread of avocado and one to two cups of grilled vegetables (think mushrooms, tomatoes, spinach and capsicum)

Lunch: A high-fibre stir fry

A palm-sized chicken breast (marinated in cracked pepper, ground coriander and soy sauce), 30-40 grams of raw high-fibre pasta, and two to three cups of vegetables cooked with chilli, garlic, ginger, soy sauce, cracked pepper and coriander

Dinner: A palm-sized piece of salmon, oven baked potato wedges with the skin on, and half a plate of colourful salads (think lettuce, spinach, cucumber, tomato, carrot, snow peas, red cabbage and dress with balsamic vinegar)

Snacks: 30 grams of roasted nuts, a piece of fresh fruit, natural Greek yoghurt, boiled egg, or vegetable sticks with hummus (minimally processed and full of nutrients)

Source: Dietitian

However she recommended not going overboard with your fruit consumption to ensure a balanced diet.

Detox to get the body back on track

While theyre commonplace on the market these days, Ms Daniels told Byrdie that they are not sustainable.

She explained how while you might see an initial drop in weight (often water weight) and a boost of energy, weight loss will eventually come to a halt.

Similarly, sports model and personal trainer told FEMAIL that eating less often causes us to damage our metabolism.

As a general rule of thumb, the more extreme the action, the more extreme the reaction, she explained. In my experience, the longer it takes to come off, the longer it will stay off. Its truly a case of slow and steady wins the race.

Diet or low-calorie advertised foods will ensure weight loss

Supermarket shelves are stocked with foods labelled diet that its easy to feel like youre making the right choice, purely by the packaging.

Instead, dietitian told FEMAIL to steer clear of highly-processed foods, and instead stick to a clean and lean diet.

Ms Wards sample day on a plate includes some form of protein, fibre and healthy fats for breakfast, a high-fibre stir fry for lunch, lean protein and vegetables for dinner, and roasted nuts or a piece of fruit as a snack.

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