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Rebecca Litscher wants to put the personal back into personal training.

Her new business SP Fitness will provide people with the opportunity to get one-on-one training from Litscher, whether for weight loss, strength training, healthy living, rehabilitation after a hospital stay or other personal goal.

Litscher worked for several corporate fitness clubs over the years including Anytime Fitness both in Prairie du Sac and Waunakee. As the chain moved more toward a group training atmosphere, Litscher wanted to stick with one-on-one training for her clientele.

I just decided to break away from corporate and do training my own way, Litscher said. This way I really get to work with individuals and develop a plan that is a good fit for them. I really like the personal interaction.

SP Fitness is 650 square feet situated on two floors. The first floor is used for warm ups and nutritional consultations, which Litscher is certified in as well as personal training from the American Council of Exercise. Downstairs is where people get the bulk of their workouts with free weights, medicine balls, cable-resistance machines and more.

Litscher said her aim is to offer whole lifestyle changes for clients who seek a well-rounded approach to their personal fitness goal.

Im here to help guide and teach people how to succeed in reaching their goal and learn about their body, she said.

Its great to see empty spaces being filled in our downtown area, said Stephanie Brickl of the Sauk Prairie Chamber of Commerce. I think it will be a great business; so many people are into fitness and eating healthy. We look forward to working more with Rebecca with being part of the Chamber.

With Litscher as its only employee, SP Fitness works on an appointment-only basis. There is no membership fee; rates are based on the number of training sessions per month.

When I am with someone my attention is on them; not the next person coming through the door, she said. During workouts, the upstairs door remains locked.

In addition to individual training, Litscher also offers buddy training for anyone who may be intimidated to get started or prefers working out with a partner.

The business is for anyone ages 16 and older, at any fitness level and with any goal in mind, whether it be a high school athlete to someone on the competition level.

Or maybe its someone who just wants to be stronger; maybe they get winded going up a flight of stairs and they want to change their daily living, Litscher said.

Follow Autumn Luedke on Twitter @Apwriter1

Originally posted here:
Training gets personal at SP Fitness - Sauk Prairie Eagle

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NORFOLK, Va.

A man confessed to spying on more than a dozen nude or changing women at a Planet Fitness gym in Virginia during interviews with police earlier this year, according to court documents obtained this week.

Norfolk police arrested James Eddy, 40, March 23 on two counts of peeping into an occupied dwelling.

Eddy admitted to recording between 15 and 20 women who were nude and using tanning beds at Planet Fitness on East Little Creek Road, court documents obtained by WVEC showed.

Eddy told police that he managed to get into the ceiling above the gyms tanning beds, where he videotaped the women with a camcorder that fit in his palm, WVEC reported.

A Planet Fitness member identified only as Lanie told Southside Daily that she called police after she spotted the peeping Toms fingers pushing through a ceiling tile on Jan. 11.

I was only wearing underwear at the time, she told the newspaper in January. I had just stepped out of the tanning bed nearly nude and was putting my clothes back on when I heard a sound above me.

A police officer confronted Eddy on Jan. 30 about his possible involvement in the peeping, the Southside Daily reported, citing court records. Eddy admitted to getting into the ceiling to spy on women in the gyms tanning rooms and confessed again on Feb. 14 during a polygraph examination, authorities said.

He told police that he spied on women between December 2016 and January 2017. He told authorities that he deleted videos that were taken while he was in the ceiling and got rid of the camera he used to record them.

In a statement to Southside Daily, a Planet Fitness spokeswoman said the company is cooperating with police.

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Peeping Tom sneaks into Planet Fitness ceiling to spy on nude wom - Palm Beach Post

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Whether youre a weightlifter, CrossFitter, powerlifter, or strongman/strongwoman, all strength athletes have one thing in common: An eye for good deals.

This week, weve rounded up some of the biggest and best discounts on the web for some of our favorite products in strength. See below, and get them while you can!

Trifecta Nutrition is one of the fastest-growing companies in the functional fitness crowd, and brand ambassador (and BarBend contributor) Christmas Abbott has a special landing page where first-time customers can get 20% off their meals. Clickhereto get the discount.

You might have seen this one before, but as a reminder, most of ROMWODs athlete ambassadors offer codes to get between 7 and 14 day free trials. It seems like 7 days is the longest trial they currently offer, and you can get that deal on Christian Harriss ROMWOD pagehere.

HMB, Creatine, Beta-Alanine: Use code maplebear to get 10% off your order on Blonyxs website, courtesy of sponsored athlete Trevor James.

We thought Earth Fed Muscles whey protein was pretty solid click here toseewhich flavor we liked the most and one of the hottest stars in weightlifter is at the front of their roster. Get 10% off your order on their websitewith code CJCummings.

You can get 10% off barbells, plates, weightlifting belts, and knee sleeveswith code CJCummingsWorld.

One of our favorite mobility tools, this trigger point-targeting self-massager is great for releasing tightness in the upper back. Today, its $19.99 on Amazon (usually $25 or more) and can be foundhere.

Today, if you buy 2 Vega Protein+ Plant-Based Bars & Protein Shakes, youll get 30% off your orderhere.

Weve already reviewed KT Tapes synthetic, elastic kinesiology tape (check out our thoughts here). If it looks like the product for your needs, get 35% off on Amazonhere.

This straightforward branched chain amino acid supplement is 30% off for 500 gramshere.

These lightly supportive (more for warmth than rigidity) are 31% offheretoday on Amazon.

Put it in your coffee, toss it in your salad, or take a teaspoon for an afternoon pick-me-up. Whatever your favorite use for MCT oil, this quality version from Anjou is a massive 45% off here.

Link:
The Best Strength & Fitness Deals from Around the Web: April 3rd - BarBend (blog)

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At 7 a.m. each weekday, a group of Del Ray seniors meet at Starbucks to embark on a brisk, 45-minute walk. The women return to their starting point for coffee and conversation. Their goal is to stay active and socially engaged

Even those of us whove never exercised and arent necessarily fit enjoy our walks, said Joyce Herrington, one of the group members. Its mostly social and we enjoy it. The fact that were getting some exercise is a bonus.

The most important thing is to find an exercise or activity that you enjoy. If you enjoy what you are doing, you will be more likely to continue. Susan P Thompson, Ph.D., Northern Virginia Community College.

Learn more about Go4Life at go4life.nia.nih.gov.

Late last month, representatives from Go4Life, a program created by the National Institute on Aging (NIA), held a pilot workshop in Potomac, Md., that was designed to test methods for motivating older adults to increase their physical activity. Workshop participants were from Potomac Community Village, one of several Go4Life partner organizations of seniors who are helping to design strategies to engage seniors in exercise programs.

Sheila Moldover, Potomac Community Village Communications Chair believes that local seniors can benefit from Go4Life.

We're going to include some easy and simple flexibility, balance and strength exercises at each of our Potomac Community Village meetings, and distribute Go4Life materials to our members, including to those who are already exercising, she said. We want to encourage everyone to pay attention to their balance, flexibility and strength as well as to endurance. We see that as enabling us to age in place, to thrive in place, and be healthy and active.

Go4Life, an exercise and physical activity campaign from the National Institute on Aging (NIA) at the National Institutes of Health (NIH), is designed to help those who are over 50 incorporate exercise and physical activity into their daily lives.

We want people to know that its never too late to start an exercise program, and we focus on four types of exercise: strength, endurance balance and flexibility, said Stephanie Dailey of the Go4Life program at the NIA. Its important that theyre doing all four components. Older adults can gain a lot from exercising. In fact, people have a lot more to lose by not exercising than by starting exercising.

WHEN BEGINNING an exercise program, Dailey recommends guidelines established by the Centers for Disease Control and Prevention.

About 150 minutes per week of moderate activity is recommended for adults, she said. If you are going to start a fitness program, see your doctor first.

For older adults exercise is important for maintaining function, physical strength and fitness, managing and preventing diseases, improving your mood and giving you more energy.

In spite of a popular misconception, older adults can gain strength and improve their muscles with these exercises, says personal trainer Christian Elliot, CEO, Founder TRUE Health and Wholeness in Arlington, Va. "I work with people who are in their 60s, 70s, 80s and 90s and Ive never met a person who couldnt improve their fitness, he said. "Were not going to stop aging, but you can certainly slow it."

Elliot recalls a client who was in her late 50s who didn't have a history of physical fitness, but wanted to get in shape. "She has hit some of the most phenomenal milestones, like being able to hold a 12-minute plank, do 50 push-ups and five push-ups on one arm, he said.

FOR THOSE WHO are new to fitness, there is good news. Theres a lot of evidence that middle age is a great time to get fit, said Julie Ries, Ph.D, professor of physical therapy at Marymount University. You want to be active and healthy in your middle age so that will keep dementia at bay in your old age. Exercise is not only for your physical health, but also your cognitive health.

A well-rounded exercise program should include exercises that focus on aerobic exercise, flexibility, muscular strength and muscular endurance, and balance, says Susan P Thompson, Ph.D., assistant dean, Health Physical Education at Northern Virginia Community College.

Cardiovascular exercises should be done most days of the week for a minimum of 20-30 minutes, she said. Walking, swimming, cycling, dancing, hiking and any activity that uses your large muscles in a continuous movement will increase your heart rate and improve circulation.

Stretching and moving your joints through their range of motion will keep the joints lubricated and less stiff. Stretching will also help decrease pain and stiffness in the back, neck, hip and feet, said Thompson. For the sportsman it will increase your power and ability to improve your follow through motion. For the hiker, it will let you lift your arms and legs higher. You can stretch daily. Yoga and dance are activities which focus on stretching.

Improved muscular strength and endurance will allow you to do everyday tasks with less energy with less chance of injury, advises Thompson. Leg strength will enable you to walk faster, get up and down from chairs with more ease, she said. For resistance, [you can use] hand weights, resistance bands, weight machines, water walking and exercise or your own body weight. Resistance training should be done two-to-three times a week working the major muscles. Pilates and other floor work focus on the core muscles.

Balance training is important to prevent falls, one of the leading causes of disability in the senior population. Although muscular strength, muscular endurance, flexibility and cardiovascular exercises contribute to better balance, specific balance training is focused on body awareness, controlling your center of gravity, being able to navigate your environment and react quickly, said Thompson. The most important thing is to find an exercise or activity that you enjoy. If you enjoy what you are doing, you will be more likely to continue.

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Fit for the Golden Years - Virginia Connection Newspapers

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Being overweight or obese at some point in adulthood may increase the risk of early death, a new study finds.

The findings contradict the so-called "obesity paradox," a phenomenon seen in previous studies in which overweight people seemed to have a reduced risk of early death compared to those who were of normal weight.

But these prior studies relied on weight measurements at a single point in time, which meant the studies couldn't determine if being overweight was really protective against early death, or if a lower weight was a signal that a person was sick and near death. The new study found that when researchers looked at people's weight over many years, the obesity paradox was reversed.

The new finding is "important from a public health perspective, given that about one-third of adults in the U.S. and more than a quarter of the world's population is overweight," study author Edward Yu, a graduate student at the Harvard T.H Chan School of Public Health in Boston, said in a statement. "This is more reason why people should follow a healthy lifestyle and try to keep a normal weight," Yu said. [The Best Way to Lose Weight Safely]

The study analyzed information from more than 225,000 U.S. adults who took part in three large studies. Every two years, participants were surveyed on their body weight, health problems, smoking habits, physical activity and diet.

The researchers used information on participants' height and weight to calculate their body mass index (BMI) over a 16-year period, then determined their highest or "maximum" BMI during this period. The participants were followed for another 12 years, on average. (At the start of this 12-year follow-up period, most participants were in their 50s or 60s.)

During the follow-up period, more than 32,500 participants died. Those who had a maximum BMI in the overweight range (from 25.0 to 29.9) were 6 percent more likely to die during the follow-up period compared with those who had a maximum BMI in the normal weight range (from 18.5 to 24.9).

What's more, those who had a maximum BMI in the obese range (from 30 to 34.9) or severely obese range (35 or above) were 24 percent to 70 percent more likely to die during the follow-up period, compared to those in the normal weight range.

"The obesity paradox has always been something that we've questioned," said Dr. Vincent Pera, director of weight management at the Miriam Hospital in Providence, Rhode Island, who was not involved in the new study.

This new research has a number of strengths over prior studies, including that it gathered data on participants' weight throughout the study and didn't ask participants to think back to what they weighed at some point in the past, Pera said. As a result, the authors were able to make their conclusion in a valid way, Pera said.

Still, additional studies could further examine the link between obesity and risk of early death, he said. For example, researchers could look at whether the duration of a person's obesity affects the individual's risk of death, Pera said.

Overall, studies like the current one can help doctors convey to their patients the importance of controlling their weight, Pera said. "When studies like this seem to align with what, at least, the clinical picture [of obesity] seems to show, I think we feel more confident in speaking to patients about weight control and the benefits of weight control," he said.

The study was published today (April 3) in the journal Annals of Internal Medicine.

Original article on Live Science.

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About-Face on 'Obesity Paradox': Extra Fat Does Raise Risk of Death - Live Science

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As we age, our metabolism slows, making weight loss that much trickier. The major reason for this change? Decreasing muscle mass: After age 20, our muscle mass decreases about 1 to 2 percent per year, Jennifer Christman, a dietitian at Medifast, told Fox News.

The more lean muscle we have, the higher our metabolism is, because muscle is more metabolically active than fat, Lauren Blake, a dietitian at The Ohio State University Wexner Medical Center, explained to Fox News.

6 MORNING HABITS THAT CAN JUMP-START YOUR WEIGHT LOSS

But if youre trying to shed those extra pounds, is there any way to get around this slower metabolism? Fox News spoke to Christman and Blake to get their tips:

1. Weight train. To prevent the slowing of metabolism that comes with muscle loss, try to maintain that muscle through exercise, including resistance training and weight training, Christman said.

That doesnt mean hulking out in the gym every day, Blake explained. It just means engaging those muscles so that youre preventing that loss. Great exercises can include push-ups, yoga and Pilates, Blake said.

YES, YOU CAN EAT CARBS AND STILL LOSE WEIGHT

2. Get enough calories. You may think slashing calories will help keep your weight down, but thats not the case, Blake said. If youre chronically under-eating, your body does not have the energy it needs to maintain itself, she explained. Instead, itll break down energy from lean muscle mass, further slowing your metabolism.

3. Dont skip meals. Eating continuously throughout the day helps your body keep burning fuel effectively, Blake said. Aim for at least three meals per day.

5 CRAZY NEW WAYS TO LOSE WEIGHT

4. Eat enough protein. To maintain your muscle mass and keep your metabolism high, be sure to get enough protein at meals about 1-1.3 grams per kilogram of weight, Christman said. For a 150-pound woman, that would mean about 68-86 grams of protein per day (one egg has about 7 grams of protein). Make sure the protein is from high quality sources, such as lean meats, fish and beans, Christman advised.

Blake agreed, noting that protein also helps balance our blood sugar, which helps prevent weight gain and can keep us full longer.

5. Drink water. Research shows that if youre dehydrated, you burn fewer calories, Blake said. Make sure to drink water throughout the day.

FOLLOW US ON FACEBOOK FOR MORE FOX LIFESTYLE NEWS

6. Get your hormone levels checked. Women may want to go to the doctor to get their hormone levels checked, as they could impact weight in post-menopausal women, Christman explained. Your doctor can help you decide whether you need to regulate your hormones.

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6 ways to lose more weight as you age - Fox News

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Women's Health

Exactly How To Grocery Shop If You're Trying To Lose Weight Women's Health This article was written by Dominque Astorino and was republished with permission from PopSugar Fitness. Rome wasn't built in a day, and those abs that are "made in the kitchen" don't appear after one meal. But if your goal is weight loss, you'll need ...

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Exactly How To Grocery Shop If You're Trying To Lose Weight - Women's Health

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Soething exciting to tell the gals about later. (Picture: Getty)

When you lose a significant quantity of weight you expect to throw away some old clothes.

Getting rid of some old friends might come as more of a surprise.

Yet losing friends is a well-documented side-effect of losing a lot of weight. A study by the Detroit Free Press reported that losing weight can be enormously alienating to friends and partners of the newly skinny person.

Why? Because its not just the outside of yourself that youre changing.

Losing weight means changing your routine. It means letting go of certain eating habits, becoming more active and altogether making adjustments to the way that you live your life.

If your friendships are centred around certain rhythms and routines, disrupting them can be difficult for other people. After all, youve decided to lose weight, but they might not have done. You cant expect people who love you to automatically want to climb into the lycra because you are.

Ive lost track of the number of times Ive had newly slim friends turn their noses up at dinner parties, or refuse to come to the pub, because of their fitness kick.

Its great for them, really great. But it feels like a big slap in the face to act like its the right way to be. And it can come across as disrespectful to all the fun times you previously shared together.

The other major issue is one of expectation. Just because youve decided your body should change, doesnt mean that you should make anyone else feel that they should too.

Im just as guilty of it as anyone else. A few weeks in, Ive dropped half a stone and I think Im Deliciously Ellas healthier, bouncier twin.

But that kind of obsessive positivity about nutrition and food is not endearing. Nothing is more irritating than an endorphin high friend compelling you to come running with them, or offering cooking tips. Its rude. The day after I got engaged a (now ex) friend who had lost a couple of stone sidled up to me and said, This is going to be so fun, youre finally going to let me teach you how to lose weight!

Sadly, this kind of thing isnt uncommon. Whether youre a size 10 or a size 30, a friend whos found a successful diet is a potential for evangelical preaching. Whether its dominating a night out by talking about syns and Slimming World meetings or trying to get your friends to go to a HIIT class instead of the pub, we get it. Youve discovered something that makes you really happy. But that doesnt mean anyone else wants to join in. And however well-intentioned it is, asking someone if theyd like to come to Weight Watchers with you is always rude.

What you eat is not fundamentally interesting to anyone other than yourself. Try hard to remember that. Its astonishing how few people do. Yes, it might be exciting to be able to make pancakes with oats and banana, but its not fair to spend hours going on about it. Ive occasionally caught myself yapping about my favourite bootcamp class and realised that I am in dire danger of becoming the kind of person that I hate.

Engaged people who talk only about their wedding, pregnant people whose only topic of conversation is their foetus: its all part of the same problem. Having a focus can make it difficult to remember that theres a big wide world around you.

The difference between boring wedding or baby obsessed friends is that at least those are arguably less emotionally loaded areas than weight.

One of the worst habits that Ive observed in friends whove lost more significant amounts of weight is the way that they talk about their old bodies with complete vitriol.

Talking about how huge you were before or describing yourself as fat, when you wouldnt have done so before, can end up being pretty hurtful especially if your friends are now bigger than you. It might not be intended and an insult but thats certainly how it might land.

After a significant weight loss, Ive known women to consider themselves to be different people. Thats their prerogative, but that doesnt mean that its time to start slagging off the old version.

Your friends liked that version. Your friends shared pizzas and nights out and long tipsy conversations with that person. And of course, theyll learn to love the new you, whos more into wheatgrass shots than tequila ones. But theyre not going to get a chance to adjust to your new lifestyle if you bombard them with it, and especially not if, in doing so, you make them feel judged.

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Youre not expected to hide your lifestyle change, or keep your mouth shut. But if you dont want your diet to affect your friendships? Try to keep your nutrition chat to about the same level youre willing to tolerate from other people on babies, weddings or how much they hate their boss.

MORE: Gemma Collins accused of lying about her weight loss by angry fans who spot photoshop fail

MORE: Lena Dunhams weight loss is most definitely not down to trolls

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How to lose weight without making everyone hate you - Metro

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Of course, it takes a lot of willpower and determination if you want to lose those extra pounds from your body and certainly, exercise is the best means to lose the fat. However, in such busy and hectic schedules, we can hardly make out time to go for such practice sessions. There are several ways that would not require you to spend endless hours at the gym. Going slim is surely a dream for each one of us. We all want to maintain ourselves and have a zero size figure; but how many of us can really afford it? Its indeed sad when you make out time after such a long span to go for shopping and then start feeling sad for you could not fit in your chosen dress! Taking a supplement is a good alternative that men and women have found out in the present circumstances.

It is really exciting to hear of some kind of supplement that is capable of melting away those extra fat deposits without any hard tasks. Moreover, it will also leave your muscle unaffected. And yes, it really does its work. The forskolin supplement is basically a compound that is made out of a plant belonging from the mint family. The search engines can reveal the feedbacks of those experienced people who could successfully lose weight with forskolin with no side effects. From the TV doctors to the nutritionists, each one of them praises it as the best answer for any weight loss program. It may not have mythical fat burning potential, yet it has several benefits in terms of managing your weight loss program.

The current trend follows using forskolin supplement as it would help a person to lose about ten pounds in a week without making any sort of significant changes to the exercise routine or diet. Scientists did postulate that forskolin prevents the development of new fat mass on the body and eventually, it has been surveyed out that the subjects who have been taking it reported less hunger and fatigue leading to fullness.

According to scientific evidence, forskolin helps you in the following segments

Although you have learnt the benefits of this magical supplement, you need to maintain your health and body effectively and that could be fetched safely if you eat a balanced diet. Consult a dietician and start consuming the life-giving foods, thereby avoiding all kinds of junk stuff. Add safe supplements to your food habits by taking up regular exercises and consuming essential oils.

Other than switching on to Forskolin, here are some other measures that you can consider in order to lose weight faster. Dont worry, all the tricks are natural and you do not need to go for work outs or exercise hard in order to follow them:

Take a stroll over the thermostat. While adults have more of white fats and the teens are composed of brown fats, turning the heater down a few degrees will activate the type of body fat that in turn, would burn out the extra calories.

Recent studies and journals have proved that five points on the ears are linked to digestion and hunger. Acupuncturists say that targeting those parts of the ear would suppress your appetite.

This is a never fail weight loss technique. Keep a food diary. This tracking method will help you to stop overdoing it.

Sitting too much will add extra pounds and there is nothing so surprising about it. You may set up a standing desk, take up the calls on your feet and do more of your regular tasks while moving, or just simply stand. Carrying out your usual light tasks while standing can help burn 500 more calories than you preserved while being seated.

Now, that you know all the tricks and measures that you need to take in order to lose pounds, naturally without exercises, try following them up even though you are considering the supplement!

Excerpt from:
Natural Ways to Lose Weight Fast Without Exercise - Times Square Chronicles (press release) (registration)

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By Christy Brissette By Christy Brissette April 4 at 7:00 AM

Dietary Approaches to Stop Hypertension (a.k.a. the DASH diet) is celebrating 20 years of helping people with hypertension and pre-hypertension lower blood pressure just as well as some medications. It has the potential to lower health-care costs and has been a component of the national dietary guidelines for over 10 years. So why are so few people using it?

What is the DASH diet?

The DASH diet emphasizes foods rich in protein, fiber, potassium, magnesium and calcium and low in saturated fat, sugar and salt. On your plate, that looks like plenty of fruits and vegetables, beans, nuts, fish, poultry, whole grains and low-fat dairy, with fewer fatty meats and sweets. Although DASH is not a reduced-sodium diet, lowering sodium intake by eating whole foods over processed foods enhances the diets effect.

The original trial of the DASH diet showed reductions in both systolic blood pressure and diastolic blood pressure across subgroups of gender, race and ethnicity and in hypertensive and pre-hypertensive patients. Further studies have found that adherence to the DASH diet lowered total and LDL cholesterol, reduced the risk of coronary heart disease and stroke even throughout several years of follow-up, and reduced bone turnover, improving bone health.

[The celebrity diet trend that actually has some science behind it]

Who should follow the DASH diet?

The DASH diet is recommended in the Guideline for the Management of High Blood Pressure in Adults and by the National Heart, Lung and Blood Institute because of its blood-pressure-lowering effects for hypertensive adults, and its also been shown to be effective for pre-hypertensive patients. So if your blood pressure is elevated or youve been diagnosed with hypertension, the DASH diet is for you.

But what if you dont have high blood pressure? Are there benefits from following the DASH diet?

The 2010 Dietary Guidelines for Americans say the model eating plan for all Americans is the DASH diet, because it outlines a generally healthy diet from which anyone can benefit. Following the DASH diets principles will mean youre eating a nutrient-rich yet not calorie-dense diet that has been shown to be helpful for promoting weight loss and maintenance.

A growing body of evidence suggests DASH is also helpful for managing diabetes, preventing cancer and improving kidney health.

Why arent more people following the DASH diet?

If the DASH diet is so beneficial and well studied, why isnt everyone following it? Analyses of health and nutrition in the United States from 1988 to 2012 showed that less than 1 percent of the population adhered to the DASH diet and that only 20 percent met half of the recommended nutrient levels in DASH. Compare these numbers to the half of Americans who have high blood pressure, and we can safely say theres plenty of work to be done to increase adherence to the DASH diet.

Dori Steinberg, a research scholar at Duke University, says one of the reasons the DASH diet hasnt taken off is that its recommended foods arent so accessible as fast food and processed foods. Its much easier to grab a fast-food burger and fries than it is to make a spinach salad with strawberries, she says.

Although the DASH diet can certainly be followed on a tight budget, changing the food environment to make healthy options such as fruits and vegetables more affordable and widely available at convenience stores, grab-and-go restaurants, community facilities and more is key to increasing adherence.

Most hypertensive patients who would benefit from counseling on the DASH diet see primary-care physicians exclusively and therefore receive little nutrition counseling beyond suggestions about lowering sodium in the diet. The poor adherence to the DASH diet presents a call to action for primary-care physicians to become more familiar with the diet and to refer patients to registered dietitians, who can provide the dietary counseling people need to put DASH into action.

[Five red flags that your clean diet is going too far]

Getting more Americans on DASH

The key to helping people eat better is giving them the tools they need to put nutrition information into action. Its not enough to provide a list of guidelines; we need to give people recipes and support them in learning basic cooking skills to prepare healthier meals.

Dietitians can share information with clients on how to shop for DASH-appropriate foods on a budget, such as canned beans and fish and frozen vegetables and fruit. Any medical or health professional can give their patients and clients information on the DASH diet from the National Heart, Lung and Blood Institute website.

Steinberg says ongoing dietary counseling has been shown to help people stick to the DASH diet, but her research group at Duke wants to leverage technology to bring knowledge of and support for the diet to the masses.

There arent any apps that focus on DASH, so were working on developing a DASH diet app that can leverage other apps that people are already using to track their diet, activity levels and more, Steinberg says.

Getting more media exposure for the DASH diet is another avenue to increase awareness. U.S. News & World Report experts rated DASH as the top diet overall for several years, adding to the diets research credibility and helping to bring it to a wider audience.

So why does the DASH diets following pale in comparison to other popular diets? Its time DASH got a celebrity endorsement. Or a splashy website with some dramatic before-and-after photos!

[Why phosphate additives will be the next taboo ingredient]

Letting go of perfection

Could positive health outcomes occur if a person didnt follow all of the DASH diet principles but still incorporated some of them?

According to Steinberg, Every two-point increase in DASH adherence score leads to a linear reduction in blood pressure. And improvements in blood pressure are seen in just two weeks.

So this is a diet where you can do your best and see results quickly rather than worrying about following it perfectly. There is such a thing as good enough when it comes to healthy eating, and I counsel clients on this all the time. Is fear about having to stick to a diet holding you back from eating better today? What if your diet doesnt have to be 100 percent healthy? Eating well is about getting your ratio of healthy eating closer to 80 percent and being happy with each improvement along the way.

Perhaps for its anniversary, the DASH diet should consider a rebranding and be renamed the DASH lifestyle. Diets are temporary. The DASH lifestyle deserves to be here for another 20 years and beyond.

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The DASH diet is proven to work. Why hasn't it caught on? - Washington Post

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