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A new Spanish study is encouraging women to exercise during pregnancy, after finding that working out can have clear advantages for both mother and baby.

Although there previously have been some doubts over whether women can safely work out while pregnant, the new study hopes to ease any concerns after reviewing previous studies and meta-analyses which together looked at thousands of women.

The percentage of women who meet the recommendations for exercise during pregnancy is very low, commented Mara Perales from Camilo Jos Cela University (UCJC) and the lead author of the study, This is due in part to uncertainty about what type of exercise should be recommended and which should be avoided.

The team found that there is strong scientific evidence that maintaining moderate exercise during pregnancy is not only safe but also beneficial for both mother and baby, with exercise found to prevent weight gain (a key factor transmitting obesity to future generations) and lower the risk of fetal macrosomia (babies who are born weighing more than 4 kilograms), pre-eclampsia, gestational diabetes, caesarean section, lower back pain, pelvic pain and urinary incontinence.

The researchers found that Pilates and yoga can be beneficial for improving mental health and reducing pain.(Shutterstock)

They also found that as long as the mother has no medical or obstetric reason not to partake in physical exercise there is no risk of premature birth, low birth weight or fetal distress.

The researchers now advise that women who are already physically active should continue, and that those who are not should consider making pregnancy the time to start.

In line with recommendations from the American College of Obstetricians and Gynecologists (ACOG), the team also makes suggestions on which exercise is most beneficial during pregnancy, as well as which ones should be avoided as they may pose a risk to the fetus.

They confirm that physical activity can be started between weeks 9 and 12 of pregnancy (after the first prenatal visit) until weeks 38-39, and advise three or four sessions a week combining both aerobic and strength training, with each session lasting 45 to 65 minutes.

The intensity of the exercise should always be moderate, although this should also be analysed for each woman and controlled throughout the session.

The team added that although Pilates and yoga, which are often recommended to pregnant women, are not linked to the physiological benefits found from other sports, they can be beneficial for improving mental health and reducing pain.

In terms of what to avoid, Perales advises refraining from all that which is strenuous (90% of maximum heart rate), since it may increase the risk of hypothermia, dehydration or reduced uterine blood flow with the associated risk of compromising the fetuss health.

Long-distance running, intense weight and isometric contraction training, jumps, impact exercises and exercises with risk of falling or in an outstretched supine position (lying on your back) must also be avoided.

The findings were published in the Journl of American Medicine Association (JAMA).

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Dear would-be moms! Here's how moderate exercise will help you sail through your pregnancy - Hindustan Times

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Nutrition information tends to be complicated and contradictory, making an answer to the question, What should I eat? anything but simple.

This is particularly true when it comes to carbohydrates. On one hand, current recommendations call for carbohydrates to be a major part of your diet. On the other hand, very popular low-carbohydrate diets are at odds with these recommendations.

Low-carbohydrate diets work because eating too much carbohydrate leads to fat storage and weight gain, so restricting carbohydrates can promote fat loss. People who follow low-carbohydrate diets tend to lose weight, so this approach makes sense. It is also likely that people who follow low-carbohydrate diets find them easier to stick to than other diets, so they may end up eating fewer calories.

Considering that the typical American diet contains too much carbohydrate from sugars and refined grains and not enough whole grains, restricting carbohydrates may have some benefits. But there is another approach: be smart about your carbohydrate choices. Instead of cutting out all carbohydrates, focus on reducing refined grains and sugars and emphasizing whole grains.

Sources of carbohydrates include whole grains (such as whole wheat bread), refined grains (white bread), and sugars. Both refined grains and sugars tend to raise blood glucose rapidly, a measure called the glycemic index, which leads to an increase in certain hormones. One of these is the hormone insulin, which stimulates the uptake of nutrients into cells, including the storage of fat in adipose tissue. This is one reason why eating carbohydrates are linked to fat gain and why restricting carbohydrates leads to fat loss.

But carbohydrates from whole grains dont raise either blood glucose or insulin as much. This low and slow response has several benefits, including improved blood glucose regulation, lower triglycerides, and, potentially, reduced fat storage. For these reasons, complex carbohydrates from whole grains are called good carbs, in contrast to refined grains and sugars, known as bad carbs.

You can be smart about carbs by limiting your intake of sugars, especially added sugars, and refined grains while increasing your consumption of whole grains, fruits and vegetables that are high in fiber. When comparing food labels, look for foods that contain whole grains (the first ingredient should be something like whole wheat flour) and higher levels of fiber. But be aware that some foods, like many breakfast cereals, contain whole grains but are also high in added sugar. The best advice is to get the majority of your carbohydrates from real food, including vegetables, fruits, whole grains and legumes, rather than from processed foods.

Something to keep in mind is that although low-carbohydrate diets are associated with weight loss and good health, they are not the only way to achieve these benefits. Indeed, people who are considered to be fit and healthy have a wide range of eating patterns. The one factor they have in common is that they are active. It seems that regular exercise is just as important as what you eat when it comes to promoting health. So, regardless of what you eat, make physical activity part of your daily routine.

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HEALTH AND FITNESS: How to be carb smart - Aiken Standard

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About nine years ago, an 18-year-old Josh Sabatini was hanging out with some random friend in some random house on some random night.

He was used to drinking, sometimes smoking, occasionally taking a pill or two.

On this night, though, Josh decided to try heroin for the first time.

The friend, who had some experience, told Josh that maybe he shouldnt. But Josh insisted, and the friend relented, tied Josh off and shot him up.

It knocked me flat on my back, said Josh. I recognized in that moment that I was going to do that again. That whatever this was, I had been looking for it and found it without even realizing I was looking. This thing here was more powerful than anything I ever experienced.

Leading worship at Blainesburg Bible Church is part of the path to a new life for recovering addict Josh Sabatini.

Mark Marietta/Observer-Reporter

This was the closest thing to euphoria that Id ever felt in my life, and why not visit that again? I was coming back here again and again and again.

For nearly three years, Josh visited opioids again and again and again, shooting heroin, then, when a friend got hold of a bunch, hydromorphone.

When Josh was using, from 2008-11, opioid addiction was nothing new. But it wasnt the epidemic it is now.

In 2010, according to the National Institutes of Health, about 20,000 opioid overdose deaths were recorded in the U.S. In 2015, that number jumped to nearly 35,000. Heroin overdose deaths increased from fewer than 3,000 in 2010 to about 13,000 in 2015. The number of deaths from heroin combined with another drug in most cases, fentanyl went from about 6,000 in 2010 to more than 20,000 in 2015.

I didnt personally know anybody that was addicted, said Josh. It wasnt an issue for the people in my community.

A 2008 graduate of Bethlehem-Center High School, Josh was an athlete who was voted prom king by his peers. His childhood was normal, and his parents, Kellie and Larry Sabatini, worked hard to provide for their son and daughter.

School was never really his thing, but football was, so he enrolled at Waynesburg College to play.

An injury in the first game put an end to sports for Josh.

I was done with football, and, therefore, kind of done with school. At that point, I started to party a little bit, said Josh, who dropped out soon after.

The partying led to experimentation, which Josh said he didnt plan and didnt anticipate.

It was just kind of part of the night. Nothing was a big deal for me yet. I was kind of floundering, he said. Partying was just kind of what happened.

That first hit of heroin changed everything, though.

When I look back now, its hard to comprehend what I was then. Obsessed is what it is, but thats not a good enough word. Addicted is the word, said Josh, 27. The idea of getting high drives your life, and nothing and nobody is bigger than that. Whatever you have to do to make that happen, you will. I became very good at manipulating people. And lying. And spending a lot of time alone so that people wouldnt know.

Josh kept different hours from his parents, with whom he lived, and held onto a job.

Josh Sabatini taught a Sunday school class and was morning worship leader Aug. 27 at Blainesburg Bible Church.

Mark Marietta/Observer-Reporter

I didnt know it was as bad as it was, said his mother, Kellie. I thought he was partying, maybe smoking marijuana. I was clueless that he had an IV heroin drug problem. I ... started going through his phone, watching his bank account. We did what most families try to do and manage on our own. I took his car keys and drove him to work.

Now we know people would deliver drugs to our door while we were sleeping, she said. It was a nightmare.

Josh said he pawned some of his own items, took out cash advances on his paycheck, then stole things from family and sold them.

I remember knowing I was in trouble, knowing that this was bad and also knowing that I began to feel normal whenever I was high. My tolerance had grown at that point. It was difficult sometimes to get that euphoric high. To feel normal throughout the day, I had to get high. It was very hard to picture life without that, Josh said. At that point, future plans stop. You dont necessarily see a future. You just simply see the next day of, How am I going to get high? Its actually incredibly stressful.

The addiction, he said, was short and fast.

Three years, literally, almost killed me. I had destroyed myself and people around me in a very short time.

One day in 2011, Josh shot up and vomited. The next day, his eyes, nose and chest turned yellow.

This was the closest thing to euphoria that Id ever felt in my life and why not visit that again? I was coming back here again and again and again.

At Washington Hospital, he was diagnosed with hepatitis C, a liver disease that can be spread through IV drug use. Though his doctor knew he was an addict, Josh told his parents he contracted the disease from a recent tattoo.

Kellie grew up witnessing her parents deal with her brother, who, at 38, died in recovery from a heart attack after a 20-year addiction. Kellie couldnt believe her own son was an addict until the diagnosis opened her eyes.

Josh was a functional drug addict who never missed work, never missed church and did everything he could do to mask this. He was a great kid even when he was an addict. When he was stealing and pawning, he would come home at night and play cards around the table with us. He was never disrespectful, never mean, never rude, she said. There was a time I stood in front of my bathroom mirror and said 25 times, Your son is a drug addict. And I still didnt believe it.

The night he got sick, Kellie called her sister, who is a nurse. She told Kellie to look in his eyes.

They were as yellow as the sun, Kellie said. Im driving him to the emergency room. He knows what it is, and I dont. (Staff) told me he had hepatitis C. Theyre telling me he didnt get it from a tattoo; hes a drug addict. My brother died. I thought (Joshs addiction) was a death sentence. I thought, Im going to watch my son die the way I watched my brother die.

Josh continued to deny his opioid addiction, but Kellie no longer believed him. A few days later, he broke down and admitted he had a problem.

Josh Sabatini addresses the congregation of Blainesburg Bible Church.

Mark Marietta/Observer-Reporter

As scared as I was to not be high, I think at that point, for the first time, death became a real fear for me, he said.

Kellie immediately called a local treatment center, where detox and in-patient treatment typically lasts two weeks to 28 days.

Before Josh could get in, a pastor of their church called and recommended Teen Challenge now Pennsylvania Adult and Teen Challenge a faith-based recovery program with a long-term option that lasts 11 to 14 months.

Kellie said it took months to persuade Josh to go to long-term treatment.

He knew he could quit for 28 days, so he begged to go to Greenbriar, Kellie said. In my heart, I knew (Teen Challenge) was the answer. I said, You have to go to this program or you have to leave. I said, You will leave this world as you came in naked and hungry. I cant watch you die. I said, In order to be a part of this family, you have to go. He actually agreed.

It was the Fourth of July. We dropped him off at this place he knew nothing about. He comes back a God-loving, amazing young man.

For the next 14 months, Josh lived at Teen Challenge, first in Allegheny County, then Rehrersburg, where he dedicated his life to recovery, following a program that included counseling, Bible study and work.

At this point, I am an unbelievable advocate of long-term recovery, he said. It is a ridiculous notion to think a man can inject drugs in his arm for years and learn everything that he needs to learn in 30 days to stay clean.

The program was effective because it wasnt about not doing drugs, he said. It was about creating a new lifestyle.

Ive always said a diet sucks because all you think about is food. Not trying to do drugs sucks because all you think about is drugs. The best diets that work are the diets that come with a lifestyle change, making a commitment to become a different person, he said. Its about becoming a new me, and thats what this program did for me. I became a different person than I was.

Josh is employed by Blainesburg Bible, the church that supported him through his recovery, as an outreach coordinator. He works with youth and occasionally preaches before the congregation. He speaks at community events with Western Pennsylvanias Fight Against Addiction.

Almost immediately after leaving rehab, Josh started meeting with families of addicts. Hes met with 20 or so people who are addicted.

Kellie Sabatini meets with son Josh to pick the music for the morning worship service at Blainesburg Bible Church.

Mark Marietta/Observer-Reporter

When I came out, people, for the first time, were coming to a place where white middle-class kids were addicted to drugs and their parents didnt know what to do. I began to ... share my story a little bit and make myself available, he said. I wasnt necessarily trained, but I was free, and I was willing to come and say, Look, regardless of what people say, this is beatable. This is 100 percent beatable. I know people that beat it every day. I know guys that went through the program with six, seven, eight years clean, have a family, have kids. I have a wife now; I have a house. I have a dog. This is possible to beat.

Josh met his wife, Lindsey, after he got out of treatment, at a restaurant where they were both working. While Lindsey didnt know him while he was using, Josh said she is one of his biggest supporters.

The familys goal is to prove that success is possible and to end the stigma associated with addiction.

Like Josh, Kellie said she always speaks up when someone shares a story about addiction. Her daughter, Rachel, is also a recovering addict. Rachel, too, went through the Teen Challenge program and has been in recovery for months.

I was never that parent who said, This will never happen to my kids, because of my brother. Those (public service announcements) used to say, Have dinner together, then your kids wont do drugs. Thats not true. We talked. We had dinner. ... Both of my kids ended up on drugs. If you think thats not a hard pill to swallow, it is, Kellie said. Nobody wants to raise a drug addict. We live in a small town. Everybody knew my son was a drug addict. We were vocal. We talked about it. If people asked, we told them how he was.

Kellie is a part of online support groups for parents of addicts. She says that while she sometimes has guilt because her children are in recovery while others have children who are still addicted or who have died, she shares the successes because its encouraging.

Its a tremendous blessing. We have an obligation to share that. When much is given to you, you have to give back, she said. If you can give hope to one family, you still have an opportunity. I will stand and shout my story from the rooftops if it offers other families hope.

While there is support in the recovery community, Josh is disturbed by the amount of criticism addicts receive from those who have not been affected by it.

There was no excuse or reason I should have done drugs. I had a great family. I had a great home. I had everything I ever wanted and more. There was nothing in my life that drove me to drugs other than the fact that I was just a punk who liked to party, said Josh. People who are addicted they sometimes and very often have very tragic pasts. ... For me, that wasnt the case. If there was ever anybody who didnt deserve help, it was me, because I had everything that life could offer somebody. And I took that and I threw it all away.

I think people need to remember the addict is a person. The addict has a heart. The addict has a soul, he said. We dont get to decide whether a life is worth saving or not. These are people. Just because theyve made a mistake, it doesnt mean they dont deserve a second chance. Or a third, or a fourth, or a fifth. Its not our job to put a limit on that.

When he speaks at events, Josh illustrates the stigma of addiction in the vein of Nathaniel Hawthornes The Scarlet Letter.

If I took the worst mistake that everybody made and I made them wear it on their chest, and I defined them by it, and I judged them for it every day, they would hate it. They would say, Thats not me. Im more than that. I screwed up.

I think thats what the addict is. Theyre a person that gets judged for their worst mistake every moment of every day. Its important that we remember that we wouldnt like that, and if we needed help, wed want someone to help us.

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Recovering addict speaks candidly about drugs, rehab, stigma - Observer-Reporter

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Published 4:31pm, Sunday, September 3, 2017

A massive diet study called PURE, just published in The Lancet, seemed to receive only slightly less media attention this past week than Hurricane Harvey. And yes, in a sense, the two are connected as I will explain. PURE stands for Prospective Urban and Rural Epidemiology. I think, however, to provide a quick understanding of what the study really means, it could have meant: Poverty Undermines Reasonable Eating.

Media coverage of PURE has ranged from mildly hyperbolic to patently absurd, including the assertion that vegetables and fruits may not be good for us this week. That is pure nonsense.

In brief, PURE was designed to look at health outcomes associated with variations in diet in countries not well represented in prior research, and across the range from high to very low socioeconomic status. A total of 18 countries with a particular focus on the Middle East, South America, Africa, and South Asia- and about 135,000 people participated. Dietary intake was assessed with a single food-frequency questionnaire at baseline.

There were two main findings that have spawned most of the mainstream media coverage, and social media buzz. The first was that, while health outcomes improved and mortality declined with higher intake of vegetables, fruits, and legumes in multivariable analysis adjusting for other factors, that benefit peaked at about three servings per day. This has been widely interpreted to suggest that, at odds with conventional wisdom on the topic, more is not better with regard to vegetables, fruits, and beans.

The second finding garnering media attention was that across countries, the higher the intake of carbohydrate as a percent of calories, the higher the rates of disease and death; whereas the higher the percentage of calories from fat, the lower these rates.

Roughly 8 percent of those in the lowest intake group for vegetables, fruits, and legumes (VFL) died during the study period; whereas only 3 percent of those in the highest VFL intake group died despite the fact that the highest VFL intake group was slightly older at baseline. Overall, and rather flagrantly, mortality was lowest in the group with the highest intake of VFL. The lowest levels of heart disease, stroke, and mortality were seen in those with the highest intake of VFL.

What, then, accounts for the strange reporting, implying that everything weve been told about vegetables, fruits, and beans is wrong? These benefits were adjusted away in multivariable models. Those people in PURE with the highest VFL intake were ALSO benefiting from less smoking, more exercise, higher education, better jobs, and quite simply- a vastly better socioeconomic existence. A multivariable model enters all of these factors to determine if a given outcome (e.g., lower death rate) can be attributed to one of them to the exclusion of the others. The exclusive, apparent benefit of VFL intake was, predictably, reduced when the linked benefits of better education, better job, and better life were included in the assessment.

This no more means that VFL was failing to provide benefit in those with more education, than that more education was failing to provide benefit in those eating more VFL. It only means that since those things happen together most of the time its no longer possible to attribute a benefit to just one of them.

Unlike dietary fat, which the investigators examined in all of its various categories, carbohydrate was all lumped together as a single class. This produced an apparent paradox in the data: disease and death went down with more intake of vegetables, fruits, and legumes but up with carbohydrate. Whats the paradox? Vegetables, fruits, and legumes are, mostly, carbohydrate!

What explains away the apparent paradox is that vegetable, fruit, and legume intake was apparently highest in the most affluent, most highly educated study participants while total carbohydrate as a percent of calories was highest in the poorest, least educated, most disadvantaged. In those cases, carbohydrate was not a variety of highly nutritious plant foods; it was almost certainly something like white rice, and little else.

The conclusion, and attendant headlines, for PURE might have been: very poor people with barely anything to eat get sick and die more often than affluent people with access to both ample diets, and hospitals. One certainly understands why the media did not choose that. It is, however, true and entirely consistent with the data.

These papers were released concurrently with the devastation in Houston, and the Gulf Coast, of Hurricane Harvey the greatest rain event in the recorded history of the continental United States. The unprecedented rainfall is related to climate change, which in turn is monumentally influenced by global dietary choices. How appalling that the PURE findings were not merely misrepresented to the public in irresponsible reporting pertaining to human health effects, but in reporting that ignored entirely the implications of that bad dietary advice for the fate of the climate, and planet.

This week as last, whole vegetables and fruits are reliably good for you, and for the most part, the more the better. The benefits of that produce, however, do not preclude the benefits of an education, a job, and medical care nor vice versa.

This week as last, most of the hyperbolic headlines about diet, telling us everything we thought we knew before was wrong are pure nonsense.

Dr. David L. Katz;www.davidkatzmd.com; founder, True Health Initiative

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Dr. David Katz: Preventive Medicine: PURE diet nonsense - New Haven Register

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Sept. 2, 2017

Final Stats|Photo Gallery

Tickets: Gophers Return Home Sept. 22 to Host #19 Michigan

The No. 2 University of Minnesota volleyball program won its home tournament with a 3-0 (25-22, 25-15, 25-20) over Tennessee, to conclude the Diet Coke Classic, tonight at Maturi Pavilion. With the win, the Golden Gophers improve to 5-0 on the season and remain undefeated at home in the last 39 straight matches. The home win streak spans over four seasons, dating back to 2014.

Stephanie Samedy was named the tournament's most valuable player when she accumulated 43 kills, averaged 4.78 kills per set and hit .363. Samantha Seliger-Swenson added 126 sets and averaged 14.00 per set. Molly Lohman added a hitting clip of .625.

Against Tennessee, Samedy had 17 kills and hit .371, while Regan Pittman had 15 kills and hit .684 and a team-best five blocks. Outside hitters Alexis Hart and Jasmyn Martin had nine and eight kills, respectively. Seliger-Swenson posted a season-high 49 assists, while Dalianliz Rosado posted 12 digs. As a team, the Gophers hit .396 against the Volunteers, added seven blocks, 51 digs and three aces. Tennessee hit .264 in the match, had 33 digs and 5.5 blocks.

Minnesota has a short turnaround this week as it plays in Austin, Texas, Sept. 7-8. The Gophers battle Denver and Corpus-Christi on Sept. 7, and faces No. 4 Texas, Sept. 8. The Longhorn Network will televise all matches as a part of the American Campus Classic.

Set BreakdownFirst Set: Minnesota built a 12-9 lead with back-to-back kills from Samedy as the Volunteers called a timeout. Taylor Morgan pushed the score to 14-11 in favor of the Gophers with a kill, while a Pittman kill added a 16-12 lead. Tennessee, however, battled back and tied the set at 16-16 off a Gopher attack error. The two teams traded points until the Vols took a 20-18 lead. The Gophers, however, responded and rattled off four-straight points and took a 22-20 lead off four-straight kills (Samedy, two by Martin and Pittman). The run forced Tennessee to call a timeout. The Gophers pushed it to set point on a solo block, while Maddie Beal finished off the set with a kill.

Second Set: The Gophers hit .429 in the second set for a 25-15 win. After tying at 11, the Gophers took a 15-12 lead after a Samedy/Pittman block attempt as the Vols used its first timeout. An ace by Lauren Barnes pushed the Gopher lead to four (19-15), while a Tennessee attack error gave the Gophers a 20-15 lead. The attack error forced the Vols to call their second timeout of the set. Minnesota, however, continued to cushion the lead with a block and four-straight kills to close out the second set and take a 2-0 lead.

Third Set: Minnesota hit .424 to Tennessee's .312 to win the set and match, 3-0. The two teams traded two-points leads before Tennessee took a 10-7 lead as the Gophers called a timeout. Minnesota responded out of its timeout and tied the set at 11 off a Tennessee attack error. Minnesota and Tennessee continued to battle within two points. The Gophers took an 18-16 lead after Samedy added her 14th kill of the match. A Samedy/Lohman block pushed the Gopher lead to 20-17 and forced Tennessee to use its second timeout. A Lohman kill put the Gophers at a 22-19 advantage. Pittman and Samedy combined for a block for match point, while Pittman added the final kill for a 25-20 set and match win.

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GOPHERSPORTS.COM Gophers Win Diet Coke Classic ... - Gophersports.com

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KING 5's Lori Matsukawa reports.

KING 5 HealthLink , KING 7:27 PM. EDT September 02, 2017

All vinegar is created equal, choose the one that tastes good to you.

Many are concerned about nutrition and good health habits, often looking for something extra to help.

Vinegar has been said to have many benefits, from weight loss to glowing skin, but is it truly a magic elixir? A nutrition specialist explains useful information about vinegar.

So before you add it to your diet, you need to understand what the active ingredient in vinegar is.

"All vinegar is made from wine or apple cider and fermented by bacteria. So there's not a whole lot of extra steps in there. The bacteria ferment the sugars and make acidic acid. If you include it in a healthy meal pattern, it's great, but it's not a magic bullet, says Eileen Fitzpatrick, DrPH, and chair of the Nutrition Science Department at Sage Colleges.

Vinegar has been touted as a health aid since the 1800s says, Fitzpatrick. While apple cider vinegar is capturing most of the attention nowadays, Fitzpatrick says to select the vinegar you prefer. The benefits are the same across the board.

One such benefit: It's moderately effective in controlling blood sugar levels.

"There's some evidence that the acidic acid interferes with the enzyme that breaks down starch in the gut, which make it a little more like fiber and that may be why you don't get that rise in blood sugar after a starchy meal," says Fitzpatrick.

A salad dressed with oil and vinegar, eaten with that starchy meal, is what Fitzpatrick recommends. This way you're also adding more vegetables to your diet.

Vinegar consumption may also help, although minimally, with weight loss.

"It was a Japanese study, and it did show that 2 to 4 pounds of weight loss over 12 weeks," says Fitzpatrick.

Because vinegar is an acid, don't take it straight. One to two tablespoons in eight ounces of water once a day is sufficient, and you need to drink it along with a starchy meal for blood sugar control.

Which brings us back to Fitzpatrick's recommendation; use vinegar on a salad and choose the type you prefer.

"I think there's no point in doing it unless it tastes good," says Fitzpatrick.

Versatile vinegar is useful for cleaning and disinfecting too. Many use it for preserving food because its thought to kill E. coli.

So if it doesnt fit into your taste palette, there are many other benefits beyond a healthy diet.

2017 KING-TV

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Healthful benefits of vinegar in your diet - WTSP 10 News

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The Economist

How to provide a protein-rich diet to a growing population The Economist A fashionable idea is for Westerners to eat more insects, which contain up to three times as much protein as beef and already form an integral or supplementary part of up to 2bn people's diets, according to the FAO. But for that to happen, many will ...

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How to provide a protein-rich diet to a growing population - The Economist

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FRANKFORT Judy Rodes stretched into the plank position on her beach towel and gazed out over the turquoise waters of Lake Michigan to Frankfort Harbor's iconic Frankfort Light.

The core-strengthening exercise was part of a summer beach fitness class aimed at vacationers and others who would rather spend their time outdoors than in a gym.

Visitors gather around the Betsie Hosick Health and Fitness Center flag on Frankfort Beach each Saturday morning for free classes designed to increase strength, flexibility and balance and to decrease stress. The drop-in classes, from early July to late August, ranged from tai chi and yoga to "Core Galore" and "H.I.I.T. the Beach" or high-intensity interval training.

Youre on vacation. Do you really want to go to a gym all day or take a couple classes on the beach? said fitness specialist Joseph Perrino, who alternates teaching the classes with three other instructors from the Frankfort fitness center.

This is the second summer for the classes, part of the centers six-year-old outreach program which aims to bring classes to community members who cant or wont come to the gym.

We have an interesting dynamic here, said Deb Cenname, a fitness specialist and registered nurse who coordinates programs for the fitness center, part of the Munson Healthcare system. We have the locals that live here all year round, then people who live here six months, eight months, a week, two weeks.

Cenname said the program is designed to meet people where theyre at, whether its a senior living community or the beach. The center even offers its own workout DVDs for those who winter in warmer climes.

At the last fitness class of the season, Perrino led a group in core exercises taken from Pilates, yoga and dance fundamentals. They shared the sand with a production crew filming a car commercial and families participating in a fly-a-kite event.

The exercises are helpful for people who struggle with balance or for anyone who wants to strengthen their core, said Perrino, a personal trainer.

Once you stop moving, become sedentary, your balance starts to deteriorate, so getting people in a class and moving again is important," he said. And the beach is the perfect place to start.

"Most people think you need a lot of equipment. I think the beauty of the beach is that you dont, he said. Everything is done lying down because the sand supports you and molds around you. The sand is forgiving.

Judy Rodes was making a fresh start with the one-hour class. The retired teacher from Frankfort and Philadelphia is a gym member but hadn't made time to exercise all summer.

I havent been putting it into my day, she said.

Jane Perrino was taking her husband's class because she likes the combination of exercise and the scenic setting it offers.

I love being outside, said Perrino, an environmental scientist. The water is extremely soothing. I like reaching out and touching the soft sand.

Cenname said the beach fitness classes are another way to make connections with people in the community and to provide what they need.

I think we want to make the whole experience of taking care of yourself fun," she said. "I think a lot of times people find a fitness center intimidating.

Were very lucky that the hospital supports this, because a lot of these classes in different places are free."

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A workout with a view - Traverse City Record Eagle

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Denise Sautters CantonRep.com staff writer

Louisville High School marching band members are high-stepping on the football field.

That is because they are kicking off practices with the soothing sounds of Abby Markiewicz of Plain Township, the school's assistant band director, coaching them through various yoga exercises to help strengthen their breathing, tone muscles and stay focused.

"We started doing a fitness program with the kids last year because we found that what we were asking of them to do on the field was a challenge for them on a daily basis," said band director Kris Bleininger. "We started our morning rehearsals doing 15 to 20 minutes of cardio and stretching exercises and found that helped them with endurance during the 10 to 12 minute show we do on Friday nights."

They added yoga this year to the practices that took place before school started.

"We found that it helped out, but we added yoga this year to help them get stretched out," he said. "This is a part of our program. It isn't a huge piece of our program but it is something we do first thing in the morning."

New awakening

If the seniors in the band had their way, the exercise/yoga portion of band practice would have started their freshman year.

"It is a lot of fun," said Adam Pirie, who plays clarinet. "Every year the competition shows become more physically demanding so it has helped us to get through the program without being completely exhausted."

Even better, the program is keeping him in shape.

"Not everyone is prepared to do sports, but we do physically demanding things, and this has just gotten us all in better shape," he said.

Another clarinet player, Victoria Tritt, said the program energizes her.

"It is difficult to get high schoolers out early in the morning, but this has been great," she said. "Yoga has been great because it helps with your breathing and when you are breathing right, the tone quality really improves."

She has been performing for the past six years, starting in middle school.

Brianna Funderburk plays the piccolo. Her instrument may be small, but, she said, it still takes strength and endurance to get through the programs.

"The program adds a lot to what we do," she said. "I don't think everyone knows what goes into marching. It takes a lot of endurance to do the 12-minute show and the exercises we do help us with our posture, and yoga helps us become more aware of our bodies. This is probably physically tougher than a lot of the freshmen coming in have ever done before. Yoga is tough at first, but you get used to it."

Trumpet player Dylan Hoover said that for him, the yoga is his preference.

"It is really good in the morning," he said. "Yoga calms you down and helps you focus during rehearsal, especially when we are sliding (marching sideways). When we are marching one way, our horns are still facing the sidelines. Yoga centers you so you are more coordinated when you walk, or slide, and play."

Louisville's drum major, Michelle Damron, said, "I am not the most flexible person, but yoga has helped me with my flexibility, my strength and really, helps me study. In the beginning, my arms were very, very week, but now, I have not problem with arm strength. Plus, I am very focused now."

Markiewicz said she didn't really taking yoga seriously herself until earlier this summer.

"I started attending classes at Release Yoga Studio in Green," she said. "Last year during band camp, the students wanted to do some exercises and stretches for their evening rehearsals, so we started doing some basic stretching exercises. During my downtime during the day, I would look up yoga videos online and would ask the students what muscles they wanted help with or pay attention to. I would find those exercises and yoga poses and that would be what I would do with them for about 15 minutes before we started rehearsing."

She said she continued with the program this year because the students really enjoyed it last year.

"I kept up with it this year because the students liked it so much," she said. "I don't think it is just what it does for them physically, but mentally too."

Reach Denise at 330-580-8321 or denise.sautters@cantonrep.com. On Twitter:@dsauttersREP

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Louisville marching band builds endurance with yoga, stretching before practice - Canton Repository

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SUNDAY, Sept. 3, 2017 (HealthDay News) Young gymnasts, figure skaters and wrestlers who try to quickly shed pounds by fasting or restricting fluids may be endangering their health, pediatricians warn.

Similarly, youngfootballplayers or power-lifters who try to rapidly pack on muscle may also be undermining their health, a new report from the American Academy of Pediatrics (AAP) said.

Sometimes, children and teens in certain sports believe they need to achieve a particular body type to be successful, report author Dr. Rebecca Carl said in an AAP news release.

Unless they have a healthy strategy to work toward their goals, however, they can end up defeating themselves and causing health problems, Carl added.

AAP experts point out that rapid weight loss by means of fasting or avoidance of fluids can actually lead to a loss of muscle strength, speed and stamina. Quick weight loss can also impair thinking, reaction time, alertness and the ability to problem-solve.

Young divers, runners, boxers and rowers are other athletes who may attempt to lose weight quickly.

The rapid loss of pounds may also lead to depression, mood swings, and even long-term eating disorders, the AAP team cautioned.

And health issues related to dehydration may not be quickly reversed, the experts warned. Rehydration typically requires up to 48 hours of regular fluid intake.

By the same token, fast weight gain increases the risk for obesity-related health problems, the doctors added, while also undermining overall stamina and athletic performance.

The upshot: weight gain and weight loss should be achieved gradually and over the long term by focusing on a carefully balanced diet paired with consistent exercise, the AAP team advised.

The report appears in the September issue of the journal Pediatrics.

More information

Theres more information on nutrition for young athletes atEatRight.org.

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Pediatricians: Rapid weight change may harm young athletes - Gephardt Daily

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