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2. Eliminate unnecessary carbs by ditching the bagel and spreading cream cheese on two pieces of cardboard.

3. When you make BLTs, use beansprouts instead of bacon.

4. Instead of going to happy hour, drink some lukewarm water alone on your couch.

5. Whenever you have the urge to smoke a cigarette do hot yoga instead.

6. One alternative to drinking sugary cocktails is to work on your taxes.

7. When youre at all-night parties and desert raves, suck on sugar-free hard candy in place of doing recreational drugs.

8. Eat more mindfully by using a single chopstick instead of a fork.

9. When you make nachos, get that crunch with celery instead of tortilla chips.

11. Buy whole wheat pasta. When you have a carb craving, dig the pointed end of an uncooked noodle into your palm until the craving passes.

12. When you order pizza, ask for double the sauce, half the cheese, and zero bread.

ID: 10538628

14. Instead of eating five to six small meals and working out once per day, eat one small meal and work out five to six times per day.

15. Fill up half your plate with veggies. Leave the other half empty.

16. Practice portion control by eating exclusively out of thimbles.

17. Skype in to happy hours, weddings, brunches, and any other food-centric get-togethers.

18. Sub skim milk in milkshakes (in place of whole milk, ice cream, and chocolate syrup).

19. Instead of driving everywhere, put your car in neutral and push it to your destination.

20. Instead of ordering delivery, clean the grout in your bathroom tiles.

21. Youre more likely to eat junk food when its in the house. Burn down your house.

22. Start calling carrots candy bars. When you get a mid-afternoon sugar craving, indulge in a candy bar.

23. Make a banana split with celery instead of a banana, two scoops of fat-free cottage cheese, and sprinkles (peas, carrots, diced red pepper).

ID: 10545435

25. Choose a parking spot thats a little farther away from your destination. When you get out of your car, jog in place vigorously for 2030 minutes.

26. Resolve to only eat packaged snacks while theyre still in their packaging. This should help you eat them less frequently, and the packaging may provide additional fiber.

27. Make dessert something you have only to celebrate special occasions like bicentennials, Halleys Comet sightings, etc.

28. Instead of drinking that sugary coffee drink, pour it out on your hands so theyre scalded and youre unable to pick up food or utensils for a little while.

29. Remember that housework burns calories. Re-shingle your roof, build a new deck, rewire your basement, install warmers under the floorboards, and knock out non-load-bearing walls.

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31. Determine which internal organs you can have safely removed. A spleen, kidney, and gall bladder together weigh almost 12.5 oz.! (Be sure to consult a physician.)

32. Eat more slowly by bringing a metronome set to its slowest tempo to every meal. Only chew or swallow in time with the beat.

33. Dont eat in front of the TV or while scrolling through your phone. Find a dark, silent space, like a closet or a cabin in the woods. Close the door. Eat your meals there.

34. Avocado is very high in fat. Make guacamole out of green Play-Doh.

ID: 10545543

Or, you know, dont do any of these. Because being healthy takes balance, and finding realistic but helpful changes you can actually stick to is key. Honestly, maintaining a healthy lifestyle and weight can be complicated and sometimes tough. So maybe lets stop glorifying the short cuts, hacks, and plans that are not only unsustainable and make life sad, but often are actually dangerous.

ID: 10545801

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34 Healthy Swaps To Help You Lose Weight Fast - BuzzFeed News

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Science Daily

Scientifically-designed fasting diet lowers risks for major diseases Science Daily It also shrank waistlines and resulted in weight loss, both in total body fat and trunk fat, but not in muscle mass. In effect, the diet reduced the study participants' risks for cancer, diabetes, heart disease and other age-related diseases, according ... and more »

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Scientifically-designed fasting diet lowers risks for major diseases - Science Daily

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We've all been there the moment when we walk too fast on an icy day and lose our balance and know that we are going down. Hard.

Unfortunately, there isn't a magical trick that we can give you never to fall again. Or to fall gracefully.

But if you are going to fall, you might as well commit to it and make it safe.

We talked to Femi Olagoke, a professional stunt performer, who told us some of his best tips for falling safely.

If you know you are going to fall, the best thing you can do is get closer to the ground. Think about it falling from six feet off the ground will be more painful than falling from two feet off the ground.

So bend your knees. It'll instantly reduce the distance of your fall.

If you are about to fall, your natural reaction may be to use your arms to catch yourself.

Don't.

Using your arms to help break your fall may work at times, but it also may break your arm. Instead, cross your arms over your chest or simply keep them away from your body, so that they won't be crushed by the weight of the fall.

If you can, try to fall on the side of your body.

Most importantly, protect your head! Tuck your chin to your chest to help prevent your head from hitting the ground.

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If You Have to Fall on Ice, Here's How Not to Hurt Yourself - NBCNews.com

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Expert weighs in on effectiveness of... More Headlines

MADISON, Wis. - The fitness industry is a big business, bringing in an estimated $24.4 billion annually. One in five Americans have a paid gym membership at one of the more than 37,000 gyms nationwide. But with so many choices, picking a type of workout can be intimidating. One of the hottest workout trends is high-intensity interval training, or HIIT.

Many gyms offer some form of HIIT training, but atOrangetheoryfranchises, HIITtraining is all they do. Students at the fitness centersendure an hour-long workout while wearing heart monitors and following a trainer's instructions. The program involves treadmills, rowers and weights.

Adrian Lee, a former strength coach and a graduate of the University of Wisconsin-Madison, is the head trainer for both Madison Orangetheory Fitness studios. Hesaid HIITis based around anaerobic and aerobic exercise and centered on heart rate.

"The idea is we spend time in our anaerobic zone, which for us is the orange and red zone combined," Lee said. "You'll get something called EPOC (excess post-exercise oxygen), which occurs in the next 24-36 hours."

At Orangethory, heart rate, calories burned and time spent in five different heart zones are shown on big monitors. The zones are color-coded, with orange being the ideal zone, which gave the company its name.

"It's just a really good gauge, it's also a big motivator for a lot of members, so if they see they're truly working to their capacity by looking at the heart monitor, then as coaches it helps us because we know whether to pull a member back a little bit, not over-train or hurt themselves over time or to push them a little bit more to get to that next level," Lee said.

Laura Zeller, an exercise physiologist with UW's Preventive Cardiology program, has recommended HIIT training to some of her heart patients.

"In general, exercise gives you an opportunity to burn calories after exercise, but high-intensity interval training is more likely to burn more calories," she said. "In general, the higher the intensity of the workout, the more calories you're going to burn afterwards."

Exactly how many calories are spent in the afterburn is open to debate, but experts agree there is some positive post-workout effect.

"We know that high-intensity interval training can result in faster fitness gains and overall higher fitness level," Zeller said.

Most people will benefit from HIIT, but people with heart disease should check with their doctor before starting an intense training program, Zeller said.

"It's never too late," she said. "I have some amazing (people) who have been starting their exercise programs who are in their 80s and 90s who are just doing very well."

Experts also recommend leaving at least 24 hours betweenHIITsessions.

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Expert weighs in on effectiveness of 'high-intensity interval training' - Channel3000.com - WISC-TV3

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Justin and Janell Yule took their passion for fitness and years of experience and recently published their first book, "The Transformation Book: A Proven 4-Part Plan to Help You Lose Weight, Feel Great, and Become the BEST Version of YOU!" The Yules have a fitness studio in Chanhassen called The Transformation Club at1363 Park Road.

Yule said his interest for fitness got its start in 8th grade. He describes himself as being a chunky kid whose nickname was Meatloaf. The experience directed him into a fitness career.

They're hosting a fitness education day from 1 to 5 p.m., Saturday, Feb. 18 with a free afternoon program of speakers, classes, and demonstrations. The Yules will also be handing out copies of their book.

Q: Why is the date Feb. 18 significant for you?

A: Every January people flood health clubs, personal training studios, and weight loss centers. But memberships quickly fall off, and Gold's Gym noticed the biggest membership drop off day is Feb. 18. We want to change that statistic.

Q: What kinds of exercise/fitness regimes/health topics are trending these days?

A: Quick workouts that are fast and fun are always a hot topic. We're starting to see more and more independent facilities like ours, that provide these kinds of workouts in a group setting, open up around the country. Many people want to avoid the big box gyms for the more personal experience that a small business provides. People are also looking for a more complete solutionone that provides training, nutrition, lifestyle and even mindset coaching.

Q: How do you stay fit? And motivated, other than running your own fitness club?

A: While I personally enjoy working out, one of the biggest motivators for me is how it makes me feel. As a small business owner, I have to function at peak performance. I simply function better when I'm more fit. I also look to my future...I want to be healthy and active, having fun right up until the end of my life.

Unsie Zuege

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Three Qs: This couple hopes to make Feb. 18 a new kind of fitness holiday - SW News Media

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Lexington Herald Leader

Trying to lose weight? The colder months might be the perfect time Lexington Herald Leader Climate-related factors can directly change a person's behavior, and these factors can have a certain impact on intentional efforts to lose weight, said Sang Youl Rhee, who led the research team at Kyung Hee University Medical Center in Seoul, South ...

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Trying to lose weight? The colder months might be the perfect time - Lexington Herald Leader

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We may only be in the second month of the New Year, but many people are already struggling with their resolution to lose weight. Stewart Memorial Community Hospital in Lake City will soon be launching a program that asks those trying to lose weight if they are actually eating enough to shed pounds and keep them off. Developed by the doctors who wrote the New York Times best seller, The Full Plate Diet, the SMCH program, Are You Eating Enough to Lose Weight? is designed to help participants discover how to enjoy a full plate of food and lose weight. The key to the program is eating more foods naturally rich in fiber, because they are low in calories and create a full feeling for hours. Maurine Thieszen, a Registered Dietitian at SMCH, will lead the program with the goal of introducing simple steps that participants can implement at their very next meal, whether at home or at a restaurant. This is not a fad diet, Thieszen said. Many people are amazed at how easy it is to get started and make it a part of their everyday life. More information about the program will be provided at a free, 45-minute session taking place at 4:30 p.m. on Tuesday, Feb. 28, at the Stewart Memorial Community Hospital. Access to more information and instructions on how to RSVP for the session can be found below.

_________________________________

More information or to RSVP: Maurine Thieszen

Phone: 712-464-4249

Email: mthieszen@stewartmemorial.org

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SMCH Wants To Help You Learn How To Eat More To Lose Weight - 1380 KCIM

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As the Angels assembled for their first team meeting of 2017 this week, their owner filtered through the Tempe Diablo Stadium clubhouse to offer handshakes and salutations across the room.

When Arte Moreno reached the locker of Huston Street, the 33-year-old reliever he will pay $9 million this year, he extended a hand and a backhanded compliment.

Im really glad you lost some weight, Moreno told Street.

Then Moreno moved to greet Streets competition for the closer role this season, Andrew Bailey and Cam Bedrosian, both seated nearby. This is an unusual situation. Street has 324 career saves. He last competed for any job eight years agowith Colorado, back when the Rockies held their spring training in Tucson.

I said the same thing in camp then that Im going to say now: Im going to do my best topull for these guys, Street said. But I want to be the closer, and I hope they choose me. Im getting ready for the season, same as I always am. Im not trying to pitch different to win a job.

While hedoes not plan to pitch differently,he is preparingin a radically different way.

Street lost some weight because twoyears of winter inertia caught up to him and he underperformed while overweight last season. Street lost some weight because he could be a free agent at years end and his future earning potential depends on him winning this competition.

The spiral out of shape started Sept. 30, 2013, when Streets father, idol, financial advisor and Texas football icon, James, died froma heart attack. He had to grieve, and he had to handle the familys businesses.

I literally couldnt give a about baseball at that point, Street said. My dad just died. And we were getting sued by nine different people. I was running 180 employees across businesses that make $40 million a year in revenue. Every day we werent making that revenue was costing my mom $110,000.

Since high school, Street had worked out with Lance Hooton, an Austin sports performance coach. As Streetsstature as a steady closer and income increased, he installed an expansive, expensive gym within his Austin home, and they trained there. That November, when Hooton showed up at his house at 6 a.m. to conduct their scheduled workouts, Street turned himaway.

Sometimes, hed ignore the doorbell ringing altogether. Other times, hed come to the door half-asleep and tell Hooton he couldnt do it. Hooton still charged him at least six times before giving up altogether.

I love Huston like a son, Hootonsaid in a Thursday phone interview, but theres no free rides.It was a shame seeing this amazing facility he put into his house go unused.

That winter, Street did little exercise and no throwing until mid-February. His weight ballooned up to 226 pounds, up 30 from his peak. But, somehow, he logged the best season of his career, converting 41 of 44 saves with a 1.37 earned-run average. No closer was better. He repeated the regimen that winter, with a bit of added lifting, and saved 40 more games in 2015, albeit with a 3.18 ERA.

I was kind of just cruising on the work from five years earlier, Streetsaid.

Said Hooton: It was a ticking time bomb, and he knew that. He was just playing with house money for a couple years.

The aspect Streetfailed to considerwas age the fallacy of my ways, he said.

So, 2016 happened. Bothered by an April oblique strainhe did not allow adequate time to recover and persistent knee pain that required surgery, hethrew a career-low 22 1/3 innings. His fastball was slower than ever, and he registered a career-high 6.45 earned-run average, more than doublinghis standard. TheAngels told him before years end that hed have to compete to be the 2017 closer.

And, they said, lose the paunch.

Streetcalled Hooton and they went to work like old times. Most winter weekdays, theyd start at a track and do sprints, hurdles and medicine-ball throws. They squatted heavy weight and revisitedOlympic weightlifting. At home, he cut most carbohydrates from his diet, save for Sunday kolaches with his children.

He reported losingabout 15 pounds and loweringhis body fat from 18% to 12%.

I think he's in the shape that he needs to be, Angels Manager Mike Scioscia said.

The Angels possess a $10-million option to retain Street for 2018. They can pay that, or pay $1 million to buy him out of it. At this point, abuyout is far more likely. That, of course, was motivation.

Lets make not any mistake about it, were talking about a business here, and hes made a business out of being really good, Hooton said. That, in combination with, hes in a contract year and hadthe most embarrassing season hes ever had in any sport in his life.

Street values his fathers advice about the comfort hard work creates. He believes hell succeed. But even if he doesnt, he said, he knows he tried.

When I started the season last year, the ball was coming out of my hand as clean as its ever come out of my hand. It just wasnt going as fast, Street said. That can only be attributed to one thing: Lack of strength. Or, youve lost it.

I gotta go prove this year that I havent lost it. And I love that.

Teams guided by former Angels teammates Troy Percival and Darin Erstad will open their college seasons Fridayat Tempe Diablo Stadium. A weekend series is scheduled.Percival is the coach of UC Riverside; Erstad is Nebraskas coach.

pedro.moura@latimes.com

Twitter: @pedromoura

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After losing weight, Angels' Huston Street is ready to shed a difficult ... - Los Angeles Times

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Mama June Shannon is "virtually unrecognizable" after her recent weight loss ... and she wouldn't have it any other way.

The reality TV star chronicles her transformation on WEtv's upcoming reality show, "Mama June: From Not to Hot." And while she won't debut her new look (or reveal how much weight she's lost) until a series finale party for the series in March, Shannon told TooFab she's "very happy where I am now," adding, "I'll never go back to where I was."

We've confirmed she got both a gastric sleeve and skin removal surgery for the 7-episode series and is clearly pleased with the results. "The gastric sleeve is ... I've not had any complications. I'd definitely recommend it," she explained. "Before you have any skin removal surgery done, it is recommended you do have some kind of gastric, whether its the lap band or the gastric sleeve, but I've had no complications with any of my surgeries. I've actually had a pretty good recovery, the doctors are surprised I've not been in as much pain and I've recovered very easily."

"As everybody knows, when you do lose weight, there is stuff that you want to get fixed that makes you look better," she added of the skin removal process.

But it wasn't just her appearance that set Shannon on her weight loss journey.

"I just decided it was time for a change, to be more healthy and to do something for myself because I do so much for everybody else," she said. "At first, people were saying, 'You're losing weight, you look great' and I just ran with it."

Mama June's weight loss meant major changes in her lifestyle. Not only did she struggle with "working out when you don't want to," she also caught some flack from her family members about her new diet.

"I'm trying to cook healthy, but when you got teenage kids, they're going to not wanna eat everything you want to cook that's healthy. But they're trying," she said of daughters Alana (AKA Honey Boo Boo) and Pumpkin. "[They] still live at home and they've been, 'OK mama we support you, but we don't want to eat all of your healthy stuff all the time!'"

While Shannon has to keep a low profile until the big reveal, she told TooFab she's ready to get back out in the public eye, in hopes it helps some of her fans.

"I hope that somebody will realize that's going through the same weight loss struggles that they're not alone and realize it's not all peaches and cream," she said. "I hope one person gets something out of it, that they realize the struggles are really real. I'd tell people who are struggling with weight, just take it one day at a time. You can't just give up because it seems like the easy way to go. Trust me, I wanted to give up several times through this journey."

Shannon added the show will also update fans of her former TCL series, "Here Comes Honey Boo Boo," on what Alana, 11, is up to now.

"She is a middle schooler, she's doing very good. We've had a lot of fun with this and even though it's more about where our life is now, the girls are a huge part of the show," said Shannon. "I think fans are gonna enjoy that they'll be able to catch up with Alanna now, but also realize there is some real life issues that are going on, a different side they didn't see of the family on 'Here Comes Honey Boo Boo.'"

"Mama June: From Not to Hot" premieres February 24 on WEtv.

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Mama June 'Very Happy' After Weight Loss -- 'I'll Never Go Back to Where I Was!' (Exclusive) - TooFab.com

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The idea that organisms can live longer, healthier lives by sharply reducing their calorie intake is not exactly new. Laboratory research has repeatedly demonstrated the anti-aging value of calorie restriction, often called CR, in animals from nematodes to ratswith the implication that the same might be true for humans.

In practice though, permanently reducing calorie intake by 25 to 50 percent or more sounds to many like a way to extend life by making it not worth living. Researchers have also warned that what works for nematodes or rats may not workand could even prove dangerousin humans, by causing muscle or bone density loss, for example.

But now two new studies appear to move calorie restriction from the realm of wishful thinking to the brink of practical, and perhaps even tolerable, reality. Writing in Nature Communications, researchers at the University of WisconsinMadison and the National Institute on Aging reported last month chronic calorie restriction produces significant health benefits in rhesus monkeysa primate with humanlike aging patternsindicating that CR mechanisms are likely translatable to human health. The researchers describe one monkey they started on a 30 percent calorie restriction diet when he was 16 years old, late middle age for this type of animal. He is now 43, a longevity record for the species, according to the study, and the equivalent of a human living to 130.

In the second study, published this week in Science Translational Medicine, a research team led by gerontologist Valter Longo at the University of Southern California (U.S.C.) suggests it is possible to gain anti-aging benefits without signing up for a lifetime of hunger. Instead, a fasting-mimicking diet, practiced just five days a month for three monthsand repeated at intervals as neededis safe, feasible and effective in reducing risk factors for aging and age-related diseases.

Some researchers, however, still find the calorie-restriction argument unpersuasive. Leslie Robert, a biochemist and physician at the University of Paris who was not involved in the two new studies, says pharmaceutical approaches offer greater anti-aging potential than inefficient and apparently harmful diets. The important thing, adds Luigi Fontana, a longevity researcher at the Washington University School of Medicine in Saint Louis who also was not involved in the new work, is if youre doing a healthy diet, exercising, everything good, without doing anything extreme, without making life miserable by counting every single calorie.

Rozalyn Anderson, a researcher in the Wisconsin study, does not necessarily disagree. Life is difficult enough without engaging in some bonkers diet, she says. We really study this as a paradigm to understand aging. Were not recommending people do it. The combined results in the Nature Communications paper show aging is malleable in primates, she explains, and that aging itself presents a reasonable target for intervention. Whereas conventional medicine views aging as a fight against cancer, cardiovascular issues, neural degeneration and other diseases, she adds, calorie restriction delays the aging and vulnerability. Instead of going after diseases one at a time, you go after the underlying vulnerability and tackle them all at once.

Despite her reservations about recommending CR, Anderson praised the work of the research team in the Science Translational Medicine study for pushing this forward for possible application in clinics. In that study, test subjects followed a carefully designed 50 percent calorie restricted diet (totaling about 1,100 calories on the first day and 70 percent (about 700 calories) on the next four days, then ate whatever they wanted for the rest of the month.

Longo, the gerontologist at U.S.C., says the underlying theory of the on-again/off-again approach is that the regenerative effects of the regimen occur not so much from the fasting itself as from the recovery afterward. By contrast, long-term, uninterrupted calorie restriction can lead to the sort of negative effects seen in extreme conditions like anorexia.

The calorie-restricted diet in Longos study was 100 percent plant-based and featured vegetable soups, energy bars, energy drinks and a chip snack as well as mineral and vitamin supplements. It included nutrients designed to manipulate the expression of genes involved in aging-related processes, Longo explains. (Longo and U.S.C. are both owners of L-Nutra, the company that manufactures the diet. But he says he takes no salary or consulting fees from the company and has assigned his shares to a nonprofit organization established to support further research.)

Even the five-day-a-month calorie restriction regimen was apparently a struggle for some test subjects, resulting in a 25 percent dropout rate. But health benefits in the form of decreased body mass and better levels of glucose, triglycerides and cholesterol, along with other factors, showed up after the third month and persisted for at least three monthseven after subjects had returned full-time to a normal diet. Notably, given concerns about other forms of calorie restriction, lean muscle mass remained unchanged.

The benefits were greater for people who were obese or otherwise unhealthy, Longo says. But those individuals might also need to repeat the five-day regimen as often as once a month to the point of recovery, he adds, whereas individuals who are already healthy and athletic might repeat it just twice a year.

Neither of the two new studies argues the benefits of CR necessarily add up to a longer life. Longevity in humans is still an unpredictable by-product of our myriad variations in individual biology, behavior and circumstance. The objective, according to researchers, is merely to make the healthy portion of our lives last longer.

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The Hunger Gains: Extreme Calorie-Restriction Diet Shows Anti-Aging Results - Scientific American

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