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(Family Features) When it comes to advice about healthy living, there are opinions nearly every place you turn. Unfortunately, a great deal of that information is based on fad diets and trendy workouts that may deliver quick results but dont promote a sustainable, healthy lifestyle.

The medical community generally agrees that slow and steady is the way to win the race toward healthy living. Adopting a broad set of healthier habits can deliver results over time and foster a new way of living that promotes your overall health and wellbeing.

Aim for balance. A diet that combines healthy levels of protein and carbohydrates from all the food groups is the surest way to deliver your body the vitamins and nutrients you need for optimal health. The Dietary Guidelines for Americans call for an eating plan that is centered on fruits, vegetables, whole grains and reduced-fat dairy foods, rounded out by lean meats, poultry, fish, beans, eggs and nuts for protein. When planning your meals, be sure to limit saturated fats, trans fats, cholesterol, sodium and added sugar.

Know when to say when. Building a healthy lifestyle is about more than eating the right foods. It also means keeping your calorie count in check. That means keeping the amount you eat and the portion size in mind. Work with your doctor or a nutritionist to determine your bodys true caloric needs, which can vary depending on numerous factors such as your age, activity level and overall health. Then get smart about the portion sizes that will help you stay within those parameters. Initially, you may want to weigh out portions but soon youll be able to recognize and adjust your portions on sight.

Set your body in motion. Increasing your activity level not only helps burn calories and boosts your metabolism, it also helps tone your muscles and improve overall body condition by promoting healthy blood flow. The exact amount of exercise you need will vary depending on your goals, age and physical ability. You may need to work up to the optimal level, which according to the Centers for Disease Control and Prevention is 150 minutes of moderate activity or 75 minutes of vigorous activity a week for most adults.

Replace what you lose. A strong workout may help you shed calories, but it also can deplete your body of essential fluids. Staying hydrated is crucial to keep your body functioning properly, from regulating your body temperature to providing the lubrication your joints and muscles need to keep you in motion. Rehydrating during and after exercise is important for getting the most out of your workout. For example, try incorporating an electrolyte beverage, such as Propel Electrolyte Water, which helps replace what is lost in sweat and supports hydration by stimulating thirst and promoting fluid retention. The 10 flavors contain no calories and provide B vitamins to support metabolism as part of a daily diet and antioxidant vitamins C and E. Learn more at PropelWater.com.

Give yourself a break. Most experts agree its OK to indulge and enjoy your favorite treat occasionally. Skipping a day at the gym wont end your efforts either. The key is to make those allowances an exception rather than the norm, skipping one day instead of three or eating a sliver of pie, not a giant slice. Rewarding yourself within reason is a good way to stay motivated and create a sustainable healthy lifestyle.

Photo courtesy of Getty Images

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Healthy Living Habits that Work - Mountain Grove News Journal

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Kim Kardashian may be taking a page out of Kylie Jenner's book and doing a "super nude" photo shoot of her own soon.

Entertainment Tonight reports that in a new Facts video on her app, Kim cleared up a ton of rumors, including reports that she'd been "wasting away on extreme diet" in preparation for a nude photo shoot. She hasn't been on any dangerous diets but she has been working out, and she may be showing off her hard work on camera soon.

"This had been my dream, for people to think that I'm so, like, fit," Kim explained. "Just because when you work so hard you want people to see a difference. So, didn't think about it, but now that you say it I for sure should do a nude photo shoot."

Kim also cleared up any rumors about her and Kylie having a supposed "rivalry." As Kim explained, there was never any "jealous blowout" over Kylie wanting (but not getting) a raise for Keeping Up With The Kardashians.

"False. What blowout? And no," she said. "I see a lot of stuff about Kylie. Her and I are competing or like that her and I you knowbut we both love makeup so much and there's just never been a competition. I think her and I see eye to eye the most out of anyone. We're like the most alike so there's absolutely no competition whatsoever."

Looks like all is well in the Kar-Jenner world. You can check out a clip from Kim's latest Facts segment, this one featuring Kim's take on rumors that she's beefing with makeup guru Jaclyn Hill, below.

[Photo: Getty Images]

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Here's Why Kim Kardashian Wants To Do Another Nude Photo Shoot - Oxygen (blog)

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I first developed eczema in seventh grade. For me, it meant that at 12 years old, the skin around my eyes became red, swollen, dry, and peeling and stayed that way, on and off, for the rest of my life.

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My doctor in middle school, and the dermatologists I saw later, prescribed a topical steroid cream. That stuff isn't really meant for long-term use, so I would try to only apply a little bit. It didn't help much, anyway. I just got used to applying a ton of makeup to distract people from what was happening on my eyes.

Then, a few years ago, I came across a book called The Plan, by Lyn-Genet Recitas. It's a diet book that promises to work by decreasing chronic, low-grade inflammation. I've always been interested in wellness I like working out and keeping an eye on what I eat so I decided to give it a try.

CHECK OUT THE BOOK: The Plan, $8.99; Amazon.com

Her book teaches that certain "healthy" foods might not work for everybody. Before, I had worked with a personal trainer who advised me to eat meat and egg whites, just a ton of protein. Her book teaches that stuff like Greek yogurt or protein powder isn't necessarily healthy if it makes your own unique body feel bad. And it's true: When I listened to my trainer and focused on meat, my skin went out of control.

I followed the book's three-week meal plan, and within a month, I dropped 15 to 20 pounds. I found that whenever I strayed from the exact foods she suggested, the weight would creep back on. The idea behind it is to eliminate any foods that might be inflammatory, starting with taking out meat and dairy products and then slowly adding them back in. It wasn't hard to eat so strictly; I thought I'd be hungry all the time, but I wasn't. What was hard was the time it took to prepare everything. That's where I got off track. I just didn't have the time.

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Then, last year, I decided to re-read The Plan and do more than just follow her exact diet. I followed the real science of it, and tried examining the foods that made me feel bloated or tired or cranky after I ate them. I started with a vegan diet and studied the precise foods from there. Within four days, my eczema was gone and now it's actually stayed away for good.

The hardest part of the anti-inflammatory diet is going to restaurants. It's shocking how often dairy sneaks into things! Even when your order veggies, they're coated in butter. But I enjoy cooking, so as long as I'm home I find the diet super easy to follow. Something I learned from the book is that it's not about the amount of food or the amount of calories you're consuming. It's about whether or not a food works for you. If it causes inflammation, then your histamines go up, which causes cortisol levels to spike, which means your fat is stored more permanently to protect you, which can mess up your hormones and your thyroid. It's this chain reaction caused by foods that your unique body can't handle. But once you find the foods you can handle, you can eat them in abundance. I never feel restricted.

It's a bit more time-consuming to plan meals and always be cooking for yourself, and it can be more expensive to buy fresh produce all the time. But meat and dairy are expensive, too, so I find that eliminating those means my grocery budget stays about the same.

Yes, I've lost weight, but the numbers I notice even more are the inches. I lost inches off my stomach, and it's so much flatter because I never feel bloated. I have more energy and never feel that sleepiness after eating, or that grouchiness. And of course, my skin is great now, finally. I'm never going back.

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I Lost 20 Lbs On The Anti-Inflammatory Diet And Fixed My Skin Forever - Delish.com

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Chances are, youve read about the Mediterranean diet and all the ways it helps your body. The diet includes foods and cooking methods native to the regions of Greece, southern Italy, France, and Spain. The people living in this region tend to be healthier overall, so researchers decided to investigate into this lifestyleand the findings are striking.

Tatiana Ayazo /rd.com

Practically every system in the human body benefits from theMediterranean diet. Consider these findings: Weight reduction, improvement of symptoms linked with metabolic syndrome, lower risk of certain cancers and heart disease, and better asthma symptoms in children. Mental health appears significantly enhanced by the plant-based diet, with lower risk of Alzheimers disease and dementia, as well as clearer cognition. Lipids (think cholesterol and triglycerides) and liver biomarkers improve markedly in people with non-alcoholic fatty liver disease (NAFLD) when they eat the Mediterranean way. Lastly, one recently published study in the British Journal of Nutrition found positive changes in the gut microbiota pattern with adults following the Mediterranean diet.

Tatiana Ayazo /rd.com

Using this cheat sheet, you can glean these health benefits, too.

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This Infographic Is Your Mediterranean Diet Cheat Sheet - Reader's Digest

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Earlier this year, Watertown opted to go on a road diet. The city adopted a complete streets policy to make its roads more accommodating for all users. That means adding new lanes for bicyclists and expanding pedestrian crosswalks.

City planner Geoff Urda says theres been some backlash from residents because vehicles now have less room to maneuver. But Urda says that does not mean cars are being devalued.

Cars are simply given equal weight with other users," Urda said. "Were not saying cars are not important, were just saying all users should be treated equally when it comes to using the road.

Thus far, only two roads have been updated under the new policy - W. Main Street and Washington Street. There isnt a target number for this initiative. Instead, Urda says any time the city begins a transportation project it will be put through the lens of complete streets to identity how safety can be improved.

"So we wouldnt go out of our way to identify a complete streets treatment downtown, but if a downtown project was going to occur then that would go before the complete streets committee who would look at how you meet safety requirements," he said.

Urda says these changes can add slightly to a project's budget, but not enough that it's "prohibitively costly."

Other cities in central New York, like Oswego, are also pursuing projects to make their roads more accessible for all users.

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Watertown goes on a 'road diet' - WRVO Public Media

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How to set realistic fitness expectations.

Heres a familiar scene: You find a weight-loss program that promises to zap your love handles in eight weeks. So you go through the grueling effortusually restrictive, impossible-to-sustain methods that involve lots of proteinand, after the eight weeks, you feel disappointed that you dont look like Chris Evans from Captain America yet.

Proper management of these kind of expectations, and what you have control over, is important for you to stick to weight loss methods that work in the long term. (I.e. how you get actual results.) Unrealistic expectations of your abilities, left unchecked, can otherwise do a lot of harm in a couple of ways.

We are so used to seeing and reading about truncated timelines for looking a certain way that our expectations of whats realistic can feel like science fiction. Think about all the things that color your weight-loss experience, from "before" and "after" photos in ads to surreal TV shows like The Biggest Loser. If you expected to lose five pounds in three months, losing four seems okay. If you expected to lose 20 pounds instead, a mere four pounds seems like horseshit.

While weight loss can happen quickly, it really shouldnt. Steady weight loss happens at a rate of half a pound to a pound per week. Even then, that depends on your genetics and starting weight: the more overweight you are, the "faster" you might lose a few pounds initially; and the closer you are to your ideal weight, the slower the process becomes.

We also tend to be, as Tali Sharot explained in her TED talk, awfully optimistic about achieving undiluted awesomeness in whatever we choose to doand that includes losing weight. We're predisposed for extremes. Beer and chicken wings? No, thanks, just boiled chicken breast and steamed vegetables please. Hit the gym six days per week? Sure! For a few weeks, at least. This optimism gets you into trouble when you slip up and decide that beer and chicken wings with your coworkers on Tuesday sounded like a great idea, after all. And afterward, man, does the guilt of "failing your diet" feel soul-crushing.

A paper in the International Journal of Obesity termed this "false hope syndrome" to describe your disappointment when your reality doesnt live up to your expectations. The author explains that it leads you to ignore your successes, but worse yet, you hyperfocus on your setbacks, blaming yourself and lack of willpower, and then feel guilty and hopeless about ever changing your ways. I remember when I lost 13 pounds over eight months, and even though Id lost weight, I felt like Id actually failed that I didnt look the way I expected. I ignored all my other successes and hard work, and it hurt my motivation and outlook for future attempts.

But how can you tell you have unrealistic fitness expectations?

If you feel like you have to temporarily turn your whole life upside down to lose or keep weight off, youve likely mis-calibrated realistic expectations with what you could possibly do with the time, energy, and resources you have.

According to Dr. Arya Sharma, MD, professor and chair in obesity research and management at the University of Alberta, a reasonable amount of weight loss that people can actually keep off with a reasonable amount of effort is around 5 percent of their total weight. Its nothing sexy, but if after five years and youre still down 5 percent, youve actually done better than the average, says Dr. Sharma.

The harder part of the whole process, he argues, is in maintaining, rather than losing weight. Thats because the things that you must do to lose weight are difficult to maintain in the long term. Whatever youve chosen to do to lose weight must be kept consistent, or eventually done with more rigor, to keep it off. So if you do things that you dont enjoy or are so extreme that you cant possibly keep them up for long without having a mental breakdown, thats a recipe for weight regain and the perpetuation of the same bad cycle.

Where expectations often dont add up is the common notion of I just need to lose the weight and Ill be fine, according to Dr. Sharma. Your desire for self-improvement is commendable, but be careful where you look for it. More importantly, dont start from a place of body envy because, as Dr. Sharma points out, theres always going to be a couple more pounds to lose. Instead, start from one of aspiring toward greater health, where you feel good and have high energy to lead a more fulfilling life. Direct your efforts inward to improve yourself, bit by bit, instead of trying to reach for something youre not or cannot become. Remember, screwing up is part of the process.

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The Psychological Reason You Don't Feel Like You're Losing Weight - GQ Magazine

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As we've discussed before, safely towing a heavy loadbe it a janky old Subaru rally car or just a big old camperis far more involved than simply connecting truck and trailer and hitting the gas. Weight balance is key, as are smooth inputs and a safe traveling speed. It appears the driver of the Ford Excursion in this video followed none of these rules with predictably disastrous results.

Dashcam footage from a semi-truck driver shows the accident happened on a clear, dry day on Interstate 82 in central Washington State. All seems well as the truck descends a hill, and the dashcam's built-in speedometer shows he's cruising safely at around 65 mph. That was apparently too slow for the driver of the Excursion, who overtakes the truck at around 0:48. Things begin to unravel almost immediately.

The trailer is already swaying dangerously as the unfortunate driver finishes passing the semi, and it quickly oscillates out of control. The SUV veers off the left side of the road and both truck and trailer disappear into a cloud of dust as they roll several times in a violent wreck. Fortunately, the truck driver stops and reports in the video description that the man driving the Excursion and his two sons were uninjured.

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Watch This Speeding SUV Lose Control and Flip While Towing a Camper - The Drive

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Former Madison resident Zachariah Hornes likes to stay in shape. But in 2015, he decided he didnt want the help of anyone at Anytime to do that, so he sought to cancel the services of a trainer at the Far East Side gym Anytime Fitness, and asked the company stop debiting his credit card for training sessions.

A year later, he was out some $1,200 because Anytime apparently believed once a month was the right time to charge him for sessions he never used.

After an assist from SOS and quick action from Anytime, Hornes financial situation in his new home state of Florida got a boost last week.

Hornes signed a two-year contract with Anytime on March 10, 2015, and says he used a personal trainer at the gym only once or twice before asking that the trainer charges stop being deducted from his bank account.

Anytimes personal trainers in March 2015 were third-party contractors, said Ryan Paterson, vice president of Anytime Fitness of Southern Wisconsin, which includes the Far East Side Madison gym among its 33 clubs. The contract for access to Anytime and personal training services were two different transactions. Hornes said he never had a problem with charges for access to the gym itself.

After that, things get a little murky. Hornes didnt think he had a signed contract with the third-party trainer; Anytime Member Experience Manager J.T. Thomas said he did and, after SOS made inquiries on Hornes behalf, was in the process of trying to locate it.

Either way, Hornes thought Thomas had understood and agreed to honor his request to stop charging him for training sessions. And he did, Hornes said, but then the charges started again. He provided SOS with text messages from last summer between him and Thomas that at least partially back him up.

Hornes said he got a phone call Aug. 18 from an Anytime official, likely Paterson, who also called SOS. Paterson said it was highly unlikely the trainer would have been charging Hornes without a written contract, adding, I wish I could give you more details. It happened so long ago.

The upshot is Paterson said Anytime would cut Hornes a check for $1,200, which Hornes said he received on Tuesday.

Hornes remains a user of one of the chains gyms in Florida.

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SOS: Fitness of gym user's financial situation gets Anytime boost - Madison.com

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NEWINGTON, NHIn an effort to reduce the amount of self-consciousness some members experience, gym chain Planet Fitness on Friday announced a new lights-off hour so no one can watch you work out. During the hour of 5-6 p.m., all Planet Fitness centers will be dimmed almost to the point of total darkness so that everyone can exercise while avoiding the judgmental stares of people around them, said spokesperson Gabe Eaton, explaining that all of their over 1,300 locations would, at the scheduled hour, promptly shut off all the lights and lower blackout shades over the windows, creating a near-impenetrable blackness in which members can confidently lift the lightest dumbbells using completely inappropriate form. No one will be able to see well enough to look down on you, which means you no longer have to feel ashamed to work up an embarrassing amount of sweat while walking on a treadmill at a low speed and no incline. Likewise, nobody else will know that you wandered away from a weight machine because you couldnt figure out how it worked and were slightly worried youd break it. Eaton went on to say that music would remain at normal levels, which means other members will still be able to hear you wheezing after two minutes on an elliptical.

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Planet Fitness Offering New Lights-Off Hour So No One Can Watch ... - The Onion (satire)

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U.S. malls are shifting to fill vacated retail spaces while meeting the demands of shoppers. When Lord & Taylor pulled out of the Fairlane Town Center mall in Dearborn Michigan the mall's owners leased over 240,000 sq. ft. to the Ford Motor Company.

Members exercise on the stairclimber at Life Time Fitness Center in Troy, Mich., Thursday, Jan. 19, 2006.(Photo: Kimberly P. Mitchell, Detroit Free Press)Buy Photo

Across America, fitness chains are hoping they can help ailing malls get healthy again.

The story has been written over and over that malls are dead, said Jason Thunstrom, a vice president at Life Time Fitness, whichhas 127 centers nationwide, including seven in metro Detroit. We completely disagree with that. They simply are evolving.

After nearly 30 years of operating mostly stand-alone gyms, theprivately held company based in Chanhassen, Minn., near Minneapolis, is aggressively targeting shopping centers as places to offer health-related lifestyle services, including cafes, spas and even bars.

More: As shoppers go online, malls undergo dramatic changes

Other fitness groups including LA Fitness, Planet Fitnessand Gold's Gym also are building in shopping centers, in some cases in spaces that have been vacated by struggling stores.

So far this year,fitness studios accounted for 17% of the retail space leased by the 170 most active retail tenants, according to Costar, a Washington, D.C.-based commercial real estate information and marketing firm.

Nationally, fitness and health clubs are a$25.8-billion-a-year business, estimates Statista, a New York-based data research organization.

There were about 36,000 health and fitness clubs with about 55 million members in 2015.

Irvine, Calif.-based LA Fitness which boasts more than 690 locations in North America, including 17 in metro Detroit has had a gym in the Fairlane Town Center in Dearborn for years.

In May, the fitness chain opened a new gym in a Sarasota, Fla., mall in a space that was vacated by a department store. It also isbuilding a second gym in Livonia, where defunct grocery chain Farmer Jack had a store.

Planet Fitness, which is based in Hampton, N.H., has more than 1,200 gyms including about three dozen of them in southeast Michigan in North America.

Earlier this year, Northgate Mall in Durham, N.C., announced it is adding a Planet Fitness gym. The mall said it also leased space to the county library, as the library undergoes renovations.

Chris Klebba, who owns 14 Planet Fitness franchises in Michigan, Indianaand Canada with his son,has two Planet Fitness gyms in enclosed malls in Burton and Michigan City. Other gyms are in buildings that used to be Staples, Kmart and ABC Warehouse.

More than anything else, he said, the availability of retail space is driving fitness clubs to move to malls.

Fitness clubs, he added, are helping to breathe new life into dying malls.

"We're bringing in anywhere from 1,000 to 3,000 members a day using a club," he said. "Just the very nature of having people in there has a positive effect. In areas we've come to, we give landlords a boost on their leases."

Dallas-based Gold's Gym, which has more than 700 gyms globally, but currently no gyms in Michigan, opened a two-level fitness center inside the Plaza West Covinamall in West Covina, Calif., outside Los Angeles six years ago.

On the upside, gym managers there said, there's always foot traffic.But, on the downside, sometimes, parking, and for new members, finding the entrance since it is in a mall can be a problem.

Life Time sees opportunity in remaking retail centersas they try to refocus as destinations that offer more than shopping.

The Life Time Athletic fitness club, a 73,000 square foot, three story building, features some of the latest fitness equipment, pool, kids play space with activities, plenty of group workout space, spin and yoga classes and various other family activities seen here in Bloomfield Township, June 19, 2014.(Photo: Jarrad Henderson, Jarrad Henderson)

"We've been growing as a company over the years," Thunstrom said, adding that Life Time is betting that malls will be around for a long time. "Nowwe find ourselves in what is undoubtedly the fastest growth period we've ever seen."

Up to a third of Life Time's 30 new projects in the next three years are likely to be in malls.

So far, none are slated for Michigan, but the company did not rule out the possibility.

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Life Time's first mall project was in 2014 at International Plaza, a posh mall in Tampa. It opened a gym after a Lord & Taylor department store vacated, and since then, the fitness company has identified other mall locations.

This year, the company opened a gym and health center in a vacant mall in Chestnut Hill, a Boston suburb. The 268,000-square-foot shopping center, which is owned by Bulfinch Cos., was redeveloped and renamed Life Time Center.

It includes a fitness club, offices offering physical therapy and chiropractic services,areas for personal training, a spa, a cafand bar.

In addition, Life Time has a deal with GGP a Chicago-based real estate investment trust with several shopping centers to fill spaces left behind by shuttered department stores with gyms.Fitness club developmentsare planned in malls in Houston; Bellevue, Wash.; Littleton, Colo.,and Oklahoma City.

In two years, the fitness company expects to open a three-level athletic resort close to home,at Southdale Center in Edina, Minn., which bills itself as the nations first indoor regional shopping mall.

There, Life Time is demolishing a J.C. Penney and building a new center in its place.

"If we were to roll back the clockyears ago, I don't know we would have ever seen this as an opportunity today," Thunstrom said. "We believe that malls just need to evolve to meet the current consumer demand."

Contact Frank Witsil: 313-222-5022 or fwitsil@freepress.com.

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Would you work out at the mall? Gyms are betting on it - Detroit Free Press

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