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Decoding the Indian DASH diet and its benefits

Jul 24, 2022, 07:15 am 2 min read

Indians are prone to developing high blood pressure by the time they hit 40. This could be due to stress, pollution, or even genetics. The Dietary Approaches to Stop Hypertension, or DASH, diet attempts to prevent hypertension and is followed all over the world. The Indian DASH diet uses the same principles but with an Indian twist, making it a more easy approach.

Hypertension or high blood pressure occurs when the force exerted by the blood while pushing against the walls of arteries is too high. It can damage the walls of arteries and increase the risk of heart and kidney diseases. The normal blood pressure is below 120/80 mm Hg. When systolic pressure is over 130 and diastolic is over 80, it's the first stage of hypertension.

Foods involved in Indian DASH diet

The Indian DASH diet encourages the intake of methi water, fruits and vegetables, dal paratha without oil, grilled paneer, moong sprouts, palak paneer, oats upma, green salad, curd, low-fat chapati, and brown rice. These are beneficial for reducing blood pressure levels and must be eaten in moderation. You can also add pork, beef, or bacon in controlled portions to your diet.

Remove these foods from your diet

Salt must be completely eliminated from your diet. Along with this, sugary snacks like cookies, pastries, and sodas should be avoided. Alcohol, caffeine, processed foods, and dairy products, along with some types of meats, should also be removed from your diet. Usage of oils must be minimal to none, as excessive oil can ruin the diet plan and affect your health.

Additional habits and precautions

It is vital to maintain regular physical exercise alongside the DASH diet. Forms of intoxication like smoking and alcohol consumption must be stopped entirely as they pose a threat to heart health and cause blood pressure levels to fluctuate. Reducing stress is essential to reducing hypertension, which can be done through hobbies, sports, or mindfulness and meditation.

Other benefits of DASH diet

There are many more benefits of the Indian DASH diet apart from maintaining blood pressure levels as this diet greatly promotes your overall health. This diet strengthens your bones, reduces uric acid levels in the body, prevents metabolic disorders, reduces bad cholesterol levels, and is also said to lower the risk of cancer. The DASH diet also promotes healthy weight loss.

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By The European Society for Paediatric Gastroenterology, Hepatology and Nutrition (ESPGHAN)July 18, 2022

By the time they were 18 months old, infants who began receiving taster portions of the new Nordic diet were eating 46% more vegetables than those who were fed a conventional diet.

Introducing infants and toddlers to a lower-protein Nordic-style diet that places an emphasis on plant-based foods could allow them to obtain healthy eating habits

New research recently presented at the 54th Annual Meeting of the European Society of Paediatric Gastroenterology, Hepatology and Nutrition (ESPGHAN)suggests that the key to healthier eating habits may be to introduce babies and toddlers to a lower protein Nordic-style diet with a greater focus on plant-based foods.

By the time they were 18 months old, infants who began receiving taster portions of the new Nordic diet, which includes fruit, berries, roots, and vegetables, along with breast or formula milk, were eating nearly twice as many vegetables (a 46 percent increase) as those who were fed a conventional diet.

As part of the OTIS experiment, researchers from the University of Umein Sweden, the Stockholm County Council Centre for Epidemiology, and the University of California in the United States studied two groups of infants from 4-6 months to 18 months. 250 infants in total participated, and 82% of them completed the study.

A graphic explaining the benefits of a Nordic-style diet. Credit: The European Society for Paediatric Gastroenterology, Hepatology and Nutrition (ESPGHAN)

The toddlers in the 2 groups had quite different eating patterns, according to the study. Those who followed the new Nordic diet, who received Nordic home-made baby food recipes, protein-reduced baby food products, and social media support from other parents, ate 4245% more fruit and vegetables at 1218 months of age than those who followed the traditional diet currently advised by the Swedish Food Agency.

Although in the traditional diet group, fruit consumption remained constant, but between 12 and 18 months, infants receiving the traditional diet consumed 36% fewer vegetables.

Babies on the Nordic diet had an average protein intake 17-29% lower than those on the conventional diet at 12-18 months of age. This was still within recommended protein intake levels and the overall calorie count between the two groups was the same. The protein reduction in the Nordic diet group was replaced by more carbohydrates from vegetables, not more cereals, together with some extra fat from rapeseed oil.

Lead researcher Dr. Ulrica Johansson, a Medicine Doctor in pediatrics and registered dietitian at the University of Ume, Sweden, said there did not appear to be any negative effects from having a lower protein intake.

Commenting on the findings, Dr. Johansson says: A Nordic diet with reduced protein introduced to infants naive to this model of eating, increased the intake of fruit, berries, vegetables, and roots, establishing a preferable eating pattern lasting over a 12-month period.

There were no negative effects on breastfeeding duration, iron status or growth.

A Nordic diet reduced in protein is safe, feasible, and may contribute to sustainable and healthy eating during infancy and early childhood, she added.

The novel research could pave the way to broadening the taste spectrum in infants and potentially provide an effective strategy for instilling healthier eating habits early in life.

The Nordic diet has a higher intake of regionally and seasonally produced fruit, berries, vegetables, herbs, mushrooms, tubers, and legumes, as well as whole grains, vegetable fats and oils, fish and eggs, and a lower intake of sweets, desserts and dairy, meat, and meat products.

Typical Nordic fruits include lingonberry, buckthorn berry, cranberry, raspberry, and blueberry, as well as fiber-rich vegetables such as turnip, beets, swede, root celery, carrots, parsnip, cabbage, broccoli, cauliflower, and kale.

Chair of the ESPGHAN Nutrition Committee, Professor Jiri Bronsky, stated: The authors have shown a significant effect of the diet in 12 and 18 months of age of the children. The Nordic diet group consumed more fruit and vegetables and less protein than the control group. The Nordic diet was well tolerated and did not negatively affect the growth of the child or breastfeeding duration. Importantly, this research demonstrates that this diet is safe, feasible and exposes infants to a variety of flavors which may influence long-lasting food preferences.

Meeting: 54th Annual Meeting of the European Society for Paediatric Gastroenterology, Hepatology and Nutrition (ESPGHAN)

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Research Shows a Lower Protein Diet Could Be the Key to Healthier Eating Habits - SciTechDaily

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This transcript has been edited for clarity.

Hello. I'm Dr David Johnson, professor of medicine and chief of gastroenterology at Eastern Virginia Medical School in Norfolk, Virginia. Welcome back to another GI Common Concerns.

All of us routinely see diet recommendations on the Internet like TikTok or in new books. Every possible diet seems to receive this promotional push, although the evidence behind them is often lacking.

So what do we mean when we talk about a "healthy diet"?

Today, I'd like to spend a few minutes updating you on the current evidence and how I discuss it with my patients so that you can perhaps do the same in your own patient discussions.

The Western diet has really cannibalized the health of the United States and Western civilizations.

This diet is typically characterized by high intakes of processed and prepacked food items, red meat, dairy, and grains, consisting of high-fat, high-protein, and low-fiber components. These food items have become diets of convenience as opposed to diets potentially promoting health.

They've led to an associated increase in so-called "diseases of civilization," including cardiovascular disease, obesity, and a variety of metabolic diseases and cancers.

Western diets have been also associated with a variety of microbial and gut integrity changes, which in turn, are associated with an assortment of bad outcomes. Specifically, they're associated with decreases in microbial diversity in the gut; upregulation of proinflammatory mediators, cytokines, and chemokines; and several changes to gut integrity, immunity, and pathways that are derivatives toward diseases and even promoting translocation of gut bacteria.

In contradistinction, we have the Mediterranean diet, which is often proffered as the good or healthy diet for most patients. This comprises a diet that's high in fiber and low in animal protein and saturated fat, and is characterized by a higher ingestion of vegetables, fruits, and healthy fat and a lower intake of red meat and dairy. The Dietary Guidelines for Americans recommend a Mediterranean diet for promoting health and minimizing disease.

The high fiber content of Mediterranean diets is a key reason behind that recommendation. Fiber comes in soluble and insoluble forms. Soluble fiber gets digested, whereas insoluble fiber moves through the gastrointestinal tract, bringing components of water absorption and promoting gut motility, particularly in the colon.

Insoluble fiber has a variety of ascribed benefits, particularly related to the changes in the gut production of short-chain fatty acids, which are incredibly important for optimizing intestinal function.

We know that short-chain fatty acids increase secretion of immunoglobulins, induce regulatory T-cell tissue repair, promote antimicrobial peptides and mucus production, and basically optimize intestinal function and the intestinal barrier integrity. This is all critically important in promoting health.

There are also some data on short-chain fatty acid production as it relates to crossing the blood-brain barrier. This association with the brain-gut axis potentially changes gut-related derivatives, driving mood and behavioral activities in the brain. Therefore, we can say that the short-chain fatty acid derivative from the intestinal microbiome does have central nervous systemrelated effects.

There are also some very interesting data in this area related to the progression of COVID to severe disease or long-haul COVID, or even the development of COVID. Enhanced microbial diversity seems to be somewhat protective and, if infected with COVID, predictive of a rapid response and resolution. Short-chain fatty acids also serve as a marker, particularly when they're reduced. Branch-chain shorty acid called L-isoleucine has been shown to be predictive of longer-term consequences and more-severe COVID. So diet may have a significant role in even in the COVID world.

There are other elements in the diet that may contribute to disease.

Some things commonly added to diets have been shown in animal models to have a significant impact in changing gut integrity. In particular, this is observed in prepacked foods that are often found in the Western diet, which incorporate things such as emulsifiers and food additives with a goal toward enhanced aesthetics and taste.

Some that we see routinely in popular food items are carboxymethyl cellulose and polysorbate-80. These are derivatives in a variety of dairy products. Interestingly, they decelerate the melting of ice cream. That may be good for your kids eating an ice cream cone in the backseat in the summer, but not so good potentially for the intestine.

The same is true as it relates to maltodextrin, which is a very common thickener and sweetener, but again decreases the mucosal layer thickness and increases gut permeability.

Carrageenan, which is made from red seaweed, is added to increase texture, primarily in dairy products and sauces. It also decreases gut integrity and permeability changes and antigenic translocation.

Another common food additive is high-fructose corn syrup, something we're seeing more and more data about. Its use in sugary beverages was once implied to have, and now clearly is associated with, an increased risk for nonalcoholic fatty liver disease, early colon cancer, and a variety of other cancer pathways. Recent animal model data have shown mechanistically how it contributes to colon cancer. It was also most recently associated with liver cancer in postmenopausal women ingesting one sugary beverage a day.

Almost all sugary beverages have shifted from using cane sugar to high-fructose corn syrup because it's cheaper and sweeter. Interestingly, as data have become more onerous regarding its disease associations, in 2012 the corn industry went to the US Food and Drug Administration and petitioned to change the name from high-fructose corn syrup to corn sugar. That term sounds a lot easier and maybe even sweeter when it comes to possible health implications, but the FDA said no.

Since then, the widespread use of high-fructose corn syrup has been described as a food public health crisis. High-fructose corn syrup is something that is very easy to avoid when you talk about sugary beverages.

When it comes to artificial sweeteners, the top three that have been studied to date are aspartame, saccharin, and sucralose (Splenda). They are not absorbed but rather are fermentable sugars that get to the gut and change the gut microbiome. In animal models, they have been shown to promote obesity and diabetes, which is very much paradoxical to what their advertised intent is. Again, this has only been studied for these three agents, and we also don't have data in lower-threshold exposures.

I think it's common sense to minimize the use of these things and instead ask patients to use natural sugars, consume water, and incorporate other strategies; that's what I discuss with my own patients.

We can go the wrong way and make our patients too rigid about reading nutritional labels. I want to caution you about emerging food restrictive disorders that very much can become an eating disorder. So we don't want to go the opposite way.

I tell my patients to be a good, conscientious thinker, look at your food, minimize the processed foods, and build your meals. The Western diet needs to go. The more we can use the Mediterranean diet, the better off we are. You can still have your occasional cheeseburger and French fries but use common sense.

The Mediterranean diet really is simple. I routinely recommend this to my patients with inflammatory bowel disease, obesity, nonalcoholic fatty liver disease, along with other inflammatory disease conditions. But I do think we can make this a general recommendation across all patients in our attempt to promote health and thereby prevent disease.

I hope this has been helpful.

I'm Dr David Johnson. Thanks for listening.

David A. Johnson, MD, a regular contributor to Medscape, is professor of medicine and chief of gastroenterology at Eastern Virginia Medical School in Norfolk, Virginia, and a past president of the American College of Gastroenterology. His primary focus is the clinical practice of gastroenterology. He has published extensively in the internal medicine/gastroenterology literature, with principal research interests in esophageal and colon disease, and more recently in sleep and microbiome effects on gastrointestinal health and disease.

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It is widely accepted in modern culture that people should divide their daily diet into three large meals breakfast, lunch, and dinner for optimal health. This belief primarily stems from culture and early epidemiological studies.

In recent years, however, experts have begun to change their perspective, suggesting that eating smaller, more frequent meals may be best for preventing chronic disease and weight loss. As a result, more people are changing their eating patterns in favor of eating several small meals throughout the day.

Those who advocate for eating small, frequent meals suggest that this eating pattern can:

While a few studies support these recommendations, others show no significant benefit. In fact, some research suggests it may be more beneficial to stick with three larger meals.

Here is what the research says.

Early epidemiological studies suggest that increased meal frequency can improve blood lipid (fats) levels and reduce the risk of heart disease. As a result, many experts advise against eating fewer, larger meals a day.

Over the years, some studies have supported these findings, suggesting that people who report eating small, frequent meals have better cholesterol levels than those who consume fewer than three meals per day.

In particular, one 2019 cross-sectional study that compared eating fewer than three meals per day or more than four meals per day found that consuming more than four meals increases HDL (high-density lipoprotein) cholesterol and lowers fasting triglycerides more effectively. Higher levels of HDL are associated with a reduced risk of heart disease.

This study observed no differences in total cholesterol or LDL (low-density lipoprotein) cholesterol. It is important to note, however, that this is an observational study, meaning it can only prove association, not causation.

Additionally, one review published in the American Heart Associations journal Circulation concluded that greater eating frequency is associated with a reduced risk for diabetes and cardiovascular disease, according to epidemiological studies.

There is a commonly held notion that more frequent meals can help influence weight loss. However, the research on this remains mixed.

For example, one study compared eating three meals per day or six smaller, more frequent meals on body fat and perceived hunger. Both groups received adequate calories to maintain their current body weight using the same macronutrient distribution: 30% of energy from fat, 55% carbohydrate, and 15% protein.

At the end of the study, researchers observed no difference in energy expenditure and body fat loss between the two groups. Interestingly, those who consumed six smaller meals throughout the day had increased hunger levels and desire to eat compared to those who ate three larger meals per day.

Although calorie intake was controlled in both groups, researchers hypothesized that those who consumed frequent meals would be more likely to consume more daily calories than those who ate less frequently.

Results of another large observational study suggest that healthy adults may prevent long-term weight gain by:

Moreover, according to the United States Department of Agriculture (USDA) Scientific Report of the 2020 Dietary Guidelines Advisory Committee, due to inconsistencies and limitations in the current body of evidence, there is insufficient evidence to determine the relationship between meal frequency and body composition and the risk of overweight and obesity.

Small, frequent meals are often touted as a cure-all for obesity. Many believe that eating every 2 to 3 hours can help boost metabolism.

Digestion of food does require energy. This is known as the thermic effect of food (TEF). However, it does not appear that meal frequency plays a role in boosting metabolism.

In fact, some studies suggest fewer, larger meals may increase TEF more than eating frequent meals.

Although evidence to support increased meal frequency in the general population remains mixed, several experts believe that eating small, frequent meals can benefit athletes.

According to the International Society of Sports Nutrition, athletes who follow a reduced-calorie diet may benefit from eating small frequent meals with adequate protein because it can help preserve lean muscle mass.

When prioritizing total daily calorie intake, limited evidence suggests that, in athletes, a higher meal frequency may increase performance, support fat loss, and improve body composition.

People who eat more frequently are more likely to have better diet quality. Specifically, those who consume at least three meals per day are more likely to have a greater intake of vegetables, greens, legumes, fruit, whole grains, and dairy.

These individuals are also more likely to consume less sodium and added sugars than those who consume two meals per day.

Similarly, another 2020 study published in the British Journal of Nutrition found that increased meal frequency approximately three meals per day is associated with higher diet quality.

Researchers found that snack frequency and diet quality varied depending on the definition of snacks.

Based on the presented studies, no substantial evidence supports one eating pattern over the other. Yet many of these studies also have limitations.

For example, there is no universally accepted definition of what a meal or snack consists of. This can have an impact on study outcomes.

With that said, both eating patterns can be beneficial as long the primary focus is on healthful eating habits.

A review published in Nutrition in Clinical Practiceshows that certain populations may benefit from six to 10 small, frequent meals. These include people who:

If your goal is to lose weight, it is important to be mindful of your portion sizes. Be sure to stay within your allotted daily calorie needs and divide them among the number of meals you consume.

For example, if you need 1,800 calories to maintain your weight and choose to eat six small meals daily, each meal should be around 300 calories.

Small, frequent meals often come in the form of ultra-processed foods and snacks that fall short in many vital nutrients your body needs. Thus, it is essential to focus on the quality of the foods you consume.

People who may benefit from three larger meals per day include:

Again, keeping diet quality in mind and prioritizing whole foods is essential. Fewer meals mean fewer opportunities to get in key nutrients the body needs.

While we do not have strong evidence to support the importance of meal frequency, substantial evidence supports the overall health benefits of following a well-balanced, nutrient-rich diet.

According to the Dietary Guidelines for Americans 20202025, a healthy diet should:

Evidence is mixed about the importance of food frequency. While there is no solid evidence to suggest that one eating style is superior to the other, both can offer health and wellness benefits if you follow a healthy eating pattern.

Thus, it ultimately comes down to personal preference and which approach works best for you. Additionally, if you have certain health conditions, one style may benefit you over the other.

As always, consult your healthcare provider before making any significant changes to your diet.

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After suffering from the severe summer heatwaves, we all look forward to enjoying the monsoon season. And now the season has finally arrived, we look for the reasons to indulge in our favourite snacks with a piping hot cup of 'kadak chai' while enjoying the beautiful weather. Apart from this, there's one thing which we should never take for granted and that is our health. Monsoon season can really take a toll on your health, especially hampering immunity. So, it is mandatory to consume food that can make your immune system strong. A strong immune system can protect you from many unwanted diseases. Having said that, here we bring you a list of fruits that you must add to your diet to cope up with monsoon effects. Take a look.

Also read:Monsoon Diet Tips: 7 Low-Cal Fruits And Vegetables For Monsoon Diet (Recipes Inside)

According to the USDA data, jamun consists of 1.41 mg iron, 15 mg of calcium and 18 mg of vitamin C. Besides, this seasonal delight is also rich in antioxidants that help boost immunity and formulate collagen resulting in glowing skin. For more benefits of jamun and healthy recipes, click here.

You must have heard the very popular saying ''an apple a day keeps the doctor away'. Well, that's true! Apples are rich in Vitamin C and flavonoids called quercetin that help in improving the immunity, keeping any ailment at bay. To know more benefits of apples, click here.

This fruit is known for its juicy pearls and extraordinary taste. Besides, it is loaded with antioxidants that help improve gut-health and immune system as well. These are some factors that can also help you in losing some extra kilos. According to Celebrity nutritionist and life coach Luke Coutinho, pomegranate might help you detox better than green tea. You can read the complete detailed study, click here.

Bananas are high in Vitamin B6 that helps in keeping the immune system function properly. You can use this fruit as a base to prepare delicious smoothies and shakes. For more banana benefits, click here.

Besides plenty of fibre and potassium, pears are rich in Vitamin C and also contain anti-inflammatory flavonoids in their peels-so make sure you consume the skin for the super nutrient boost. Click here.

So, what are you waiting for? Stock up these seasonal treats and add them to the diet now.

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Monsoon Diet: 5 Immunity-Boosting Fruits You Must Add To The Diet - NDTV Food

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When it was announced earlier this month that Diet Coke queen, Kate Moss, would finally be taking her well-deserved place on the Coca-Cola throne as the UK creative director of the diet variety, fans of the supermodel rejoiced. Long has Moss been a champion of the beverage, and after the position sat empty for a decade following Marc Jacobs stint in the role, Moss seemed like the perfect replacement. As for what she would do as the creative director, that part was unclear. I'm looking forward to inspiring fans and celebrating the brand's 40th birthday in style, Moss said in the brands announcement, which also stated that Moss would continue to showcase the positive attitude of Diet Coke drinkers, throughout the summer.

On Wednesday, Moss duties as the queen of the no calorie Coke became clear(er) when the model hosted an event at London's 180 The Strand. It was there that Moss unveiled four newly-designed cans, each of which were inspired by some of Moss most iconic looks from throughout the years. Of course, one of those cans includes a leopard motif, referencing the models love for the animal print. Its fitting, then, that for the event, Moss opted to wear a leopard print blouse, which she paired with black tapered trousers, a large black belt, and some gold sandals. She finished off the look with a lip color which can only be described as Coke red.

David M. Benett/Getty Images Entertainment/Getty Images

Unfortunately, it seems like Moss creative director duties only reach across the UK, meaning American fans will likely have to travel abroad if they want to get their hands on a Moss-designed can. But thanks to the wonderful world wide web, we can still enjoy her reign from here, and sip on our non-Moss Cokes as a consolation.

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Kate Moss Takes Her Place as the New Queen of Diet Coke in Leopard - W Magazine

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Amidst rising costs and the seemingly never-ending rates of inflation, gym memberships may now be out of the price range for many Americans.

But there are still plenty of ways to exercise without stretching your budget on a pricy membership.

NewsNation spoke to Chicago-based personal trainer DeAngela Hale, who offered advice about affordable ways to exercise.

Hale suggested that people interested in working out at home can use simple exercises like jumping jacks.

You can do some old-school gym class exercises and get a great workout, Hale said. Everyone thinks you have to go to a high-end gym or have a membership to work out when actually you dont. Your body is a machine itself.

You can do jumping jacks in twenty-second sets, or consider a technique called jumping jack presses, where you take a water bottle in each hand and press them as youre doing the exercise.

They both will get your heart rate up, either way, Hale said.

In addition to burning calories and keeping your heart healthy, jumping jacks benefit many of your lower body muscles strengthening everything from your glutes to your shins.

Another easy exercise to do at home are squats, which especially benefit your core muscles. As Axioss Erica Pandey notes, squats have been shown to improve posture and reduce lower back pain.

There are also different variations to vary your workout such as the single-leg squat, where you squat with one leg while keeping the other extended. Hale suggested doing what are called goblet squats, where you hold a weight, such as a gallon of water, in order to work your leg muscles.

If youd like to make sure youre getting the basics of a squat right, check out this video from kinesiologist Jeremy Ethier.

Hale noted you dont have to buy expensive training weights; common household items can work as great substitutes.

There are so many things you can do without equipment, Hale said.

The COVID-19 pandemic forced her clients to get creative in order to continue exercising.

I even had a client use two wine bottles, and use those as weights! she said.

You can also use canned goods, bottles of detergent and other weighty items to do exercises like curls.

Lets say you wanted to work on your arms, you could do three sets of ten or twelve curls with wine bottles, Hale said.

Although paying for gym classes or a personal trainer can be money well spent, there are also plenty of free resources to build upon your exercise knowledge. Although not every fitness video on YouTube is credible, there are some professionals who operate channels that are worth watching.

One of my absolute favorites is Fitness Blender, Hale said, noting the channel has an emphasis on safety.

Another way to expand your knowledge is to look into free local resources in your area. Many parks and recreation departments offer free or low-cost exercise classes and gym access.

The Chicago Park District, for instance, operates affordable fitness centers and will waive fees for people who have a doctors prescription for exercise.

One thing youll want to avoid are diet or exercise schemes that tell you that you can lose weight or get healthy in a hurry.

Id say avoid all fad diets, Hale said. Look out for gimmicks I dont suggest like doing even liquid diets for long periods of time or cleanses for long periods of time because once you start to eat again, your body holds onto the nutrients. It slows your metabolism down.

Diet and exercise take time and commitment to work.

You want to look for a lifestyle change, Hale said. You want to look for programs that are long-lasting. Not lose weight quick. Anything that says lose weight quick is not typically sustainable.

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More than 700 runners woke up bright and early for the 23rd annual event

LEXINGTON, Ky (WTVQ)- While Keeneland is known for its racing, on Saturday it was the site of another race: The Shepherds House Run for Recovery.

More than 700 runners woke up bright and early for the 23rd annual event, including Anthony Russell.

I know some guys in recovery, Im also in recovery myself so Im out here supporting the entire thing, the training, the running, Shepards House, said Russell.

Russell is nearly one year sober. He says running and exercise a re playing a big part in his journey towards a full recovery.

Im a big believer in running, physical fitness for improving mental health, physical health, all that, said Russell.

Money raised from the event will go towards the heart of the Shepherds House mission, which is to provide programs, transitional housing, and other resources to help men and women get sober from alcohol and drug addictions

Its our biggest fundraiser of the year, so we count on it because this money goes a long way that we can help people. Weve grown astronomically over the last 5 years. We now treat over 500 people per day across 19 treatment centers, said Shepherds House president and CEO Jarod Thomas.

Many of the people they serve wouldnt otherwise have that opportunity if it werent for that funding.

They come to us from various places. Sometimes theyre coming to us from jails, sometimes theyre just coming to us as referrals. And we take them in we can provide housing for them or we can provide outpatient therapy services, inpatient therapy services, said Alex Winn-Marvin, a therapist at the non-profit.

The Shepherds House has also helped some of its own staff, like Roger Fox, who arrived in 2015 right out of prison.

The program was able to provide me with some life skills and daily living skills to be successful in recovery, so for us to be able to take that and give it back to somebody else, and then watch them turn around and give it back to somebody else is a very fulfilling experience, said Fox, who is now the vice president of the Shepherds House.

For those who are still dealing with addiction, Russell has some advice.

Find someone, talk to someone. Dont keep it inside. Talk to someone, theres plenty of meetings, look online. Theres so many people willing to help, you just have to ask, said Russell.

You can find resources to help in addiction recovery below:

Alcoholics Anonymous

Narcotics Anonymous

Suicide and Crisis Hotline

Dial 988

CSS Wellness

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Shepherd's House holds 5K and Fun Run for addiction recovery programs - ABC 36 News - WTVQ

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Crow River Senior Center announces weekly news | Press And News | hometownsource.com - ECM Publishers

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GILBERT, Ariz.--(BUSINESS WIRE)--National Academy of Sports Medicine (NASM), the global leader in fitness education and certifications, is excited to announce that Rick Richey, an NASM Master Instructor, host of the award-winning NASM-CPT Podcast, and owner of Independent Training Spot, has been named Personal Trainer of the Year at the 2022 IDEA World Fitness Awards.

"Being a personal trainer is such a fulfilling, enjoyable, and stimulating way to make a living, said Richey. This work has allowed me to inspire and motivate people to move and exercise for the last 20 years. I am honored and humbled by this recognition."

Richey has worked with numerous film and television personalities, professional athletes, and traditional clients to help them reach their goals. He holds a master's degree in exercise science and a doctorate from PennWest California. Richey is also a subject matter expert and contributor to many of NASMs programs, including Certified Personal Trainer (CPT), Corrective Exercise Specialist (CES), Performance Enhancement Specialist (PES) and Certified Wellness Coach (CWC).

He is well-known for being the host of the NASM-CPT Podcast which recently reached 200 episodes and was a winner of the 2021 Sharecare Award for Social Storytelling.

Richey is being recognized for his exceptional leadership, business management, and instructional skills, as well as his ability to motivate and inspire clients to greater personal growth and a higher level of fitness.

Rick has dedicated himself to helping people lead healthier and happier lives, said Laurie McCartney, President of NASM. We are proud to see him recognized for his tireless efforts and valuable contributions to our community of fitness professionals and the millions of clients they support.

Photos: http://www.dropbox.com/sh/j5e4ohnxdbxg6gb/AABnOHsJgjv0J1uAOQp6V1Ika?dl=0

For more information on NASM, visit nasm.org.

About NASM: National Academy of Sports Medicine (NASM) is a global leader in fitness education and certifications. Building on over 35 years of expertise, NASM programs create a roadmap for fitness professionals to help their clients achieve better physical and mental performance in athletics and everyday life. NASM provides an industry-first training system, with the Optimum Performance Training (OPT) model, creating robust courses and content based solely on science-backed research. NASM has educated over 1.4 million fitness professionals in over 100 countries, creating a global space for optimal wellbeing and fitness. NASMs Optima Virtual Conference, October 13-15, 2022, is a free event that brings together the best and brightest in the fitness and wellness industry for 3 days of learning, networking, and sharing. Learn more at http://www.nasm.org.

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National Academy of Sports Medicine (NASM) Master Instructor Rick Richey Named Personal Trainer of the Year - Business Wire

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