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If you havent, at some stage in your life, pledged your allegiance to grueling daily workouts at the start of January, youre in the minority. While our attitude to exercise has changed immeasurablyits now recognized much more as a tool to boost mental wellbeing, as well as physicalmany still make new years resolutions to get fit, hit the gym more, or shed some pounds.

But does it work? Personal trainer and performance specialist Luke Worthington thinks not, for the most part. When it comes to making genuine and sustainable improvements to health and wellbeing, the number one factor to consider is consistency, he says. A program that you can consistently follow three times a week, all year round, will yield better long term results than training every day for six weeks, then giving it up because it becomes too overwhelming. A new years fitness plan shouldnt be about what you can achieve in January, but rather something you can still see yourself doing in Novemberthe mistake many make. In fact, data compiled by Strava suggests that most people have abandoned their new years fitness resolutions by January 19.

Worthington says that bootcamp-style exercise and hardcore diets feed into the yo-yo relationship that many people have with healthy eating and exercise. When exercise plans are too intense and nutritional plans too restrictive, they become exhaustingand we either find ourselves yearning for the end or quitting them quickly. Taking a binary approach to our wellbeingbeing on or off a planmeans that when normal life kicks off, with all its meetings, dinners and other commitments, we cant keep up with the schedule weve set ourselves, and we give up. The trick is to build positive habits into our everyday lives, because a consistent fitness routine is an effective one.

Instead of creating a plan that focuses on just one aspect of your health and wellbeinglike losing weightand then neglecting others, such as mental health, the trick to sticking with your fitness plan is to set yourself tangible goals that help you feel like youre progressing. Human beings are task-driven animals, and we all require some sort of feeling of success and progress in whatever we are doing in order to feel fulfilled by it, says Worthington, adding that goals that are solely aesthetic (and subjective) tend to be less tangible than those that have a performance aspect.

Tie in a measurable performance aspect, whether its being able to run faster, move a heavier object or reduce back painsomething quantifiable should be your goal. Then, you experience a moment when you couldnt do it, and a moment you couldsuccess and progress improves your ability to be consistent, says Worthington.

Seek to understand what your non-negotiables are. That could be a Sunday roast with the family, weekly after-work cocktails, or a Friday night takeout, says Worthington. Then look at how much time you can realistically commit to purposeful exercise and when that may be. For example, if you have a tendency to be pulled into last-minute late meetings, dont schedule a workout for 6 p.m. Once your non-negotiables are in place, plan around themyour workout regimen should be complementary to how you live your life, rather than the other way around, otherwise you wont stick to it.

The other key thing to note is to find exercise that genuinely makes you feel happy and that you enjoy. You will be far more likely to want to do it. When it comes to cardiovascular exercise, consider skill or game-based activities, such as rock climbing, dance, netball or tennis; then the focus is on nailing a skill or winning the game, rather than how long youve been doing it for, suggests Worthington. He also recommends looking to increase the amount of non-exercise activity you do, such as walking up the stairs, cycling to work, or walking to the supermarket, which alone may not sound that significant, but performed consistently over time can have a dramatic impact.

It will be different for everyone, but Worthington says that a balanced health and wellbeing regimen should show success and progress, and address all five pillars of wellness: strength, cardiovascular fitness, mobility, body composition and emotional wellbeing. When it comes to choosing the activities to help address these five pillars, resistance training should form the basis of any exercise plan, and we then look to build our cardiovascular activity around that, he says.

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For many of us, maintaining optimum levels of health and fitness is far from a stable process. During the various stages of our lives and careers, we are constantly juggling workouts around family commitments, and so we find that our own wellbeing takes a backseat to stressful deadlines and a desire to put a quick fix on our emotions.

On top of all this, in the last few years, the relationship we have with our own bodies has been tested exponentially with global lockdowns and restrictions around gyms, providing the perfect excuse to fall off the fitness wagon altogether.

Enter Joe Wicks, the British Body Coach who became a social media phenomenon for launching his PE With Joe YouTube fitness sessions when the U.K. entered its first lockdown in March of 2020.

Wicks videos proved to be a great way for parents and their newly home-schooled children to connect and let off some steam. Wicks, who was already a respected trainer and author, gave a much-needed motivational boost to viewers from all around the world, earning him a well-deserved MBE, and a Guinness World Record for Most Viewers for a Fitness Workout Live Stream on YouTube after racking up more than 950,000 views on one video alone.

As a best-selling author, TV presenter, and fitness coach, Wicks interacts with many people of all different fitness levels, and appreciates that some of us need the motivation to start our initial journey into wellbeing, while others require the tools to pick up where they left off before life derailed their progress. Here, talking exclusively to Muscle & Fitness, the 36-year-old with more than four million Instagram followers puts things into perspective.

Theres a reason why sleep comes up time and time again when talking about our well-being, but getting enough shut-eye is a challenge for all of us. Even Joe Wicks himself, who sits down with us in LA, is navigating jetlag while trying to find time for a workout. Like the rest of us, hes often tempted to stay up too late, but changing his routine due to his travels has forced him to reassess his own relationship with sleep.

Ive gotten into a really good routine here, he says. Im getting up a lot earlier, like 5:30 or 6 a.m., going to bed earlier to try and start the day earlier. Its harder back home because Ive got my friends on Call of Duty, and we chat on WhatsApp, so I go to bed much later but when Im back home, Im going to prioritize my sleep because when you wake up before your alarm goes off its such a nice feeling. You feel energized.

Joe Wicks, who is a fan of Why We Sleep: The New Science of Sleep and Dreamsby Matthew Walker, reiterates that sleep is the foundation for everything we do. When you are getting a good nights sleep, your hormones are in-check, your stress levels go down, and you have more energy to exercise, says Wicks. Its quite a hard subject to talk about because it really triggers people. Especially those with kids, or with insomnia, so its a delicate subject, but Im always trying to promote this idea: Imagine if you just went to bed one hour earlier, how much better might you feel in the morning?

Its like a circle, isnt it? he adds. Sleep, food, energy, and exercise. It goes round and round and if one of those things fall out of sync, everything falls apart. I know from my own experience, when our babies came along, my sleep was broken and I felt like a zombie. I didnt want to exercise and then you gravitate towards high sugar, high carbohydrate foods, and its a vicious cycle. We have to accept that even though we are busy, and have kids, we can get more sleep. As humans we would rather distract ourselves and watch two hours of TV to have some me time but is that the sacrifice that you are willing to take to have no energy, to feel groggy and stressed and impatient with the kids and not being productive at work?

New Years resolutions and fad diets come and go, so your desire to be healthy shouldnt be tied simply to a number on the scales. Joe Wicks says that the motivation for moving your body should come from knowing that it makes you feel good, rather than allowing yourself to obsess over issues around body image. This will intrinsically bring you right back to the exercise, he shares. Because everyone wants to have energy, and wants to feel good, and wants to feel inspired and motivated but that only really comes after the exercise, when you get that positive feeling of completing a workout. Reshift your mindset around exercise being all about changing your weight and losing inches off your waist. That is a nice side-effect, but once you feel positive about your mental health, the body will follow.

The popular presenter understands that it may take more time for some to experience these positive effects than others. Very overweight, unhealthy people may get headaches when they first start [training], says Wicks. They may feel out of breath, but youve got to persevere through that initial two or three weeks because youre gonna have DOMS, and you may even feel a bit sick, but until you persevere through that, you are never gonna get to that feeling where your endorphins, and your brain start to feel amazing.

We all have our ultimate goals, whether its a target weight or a defined six-pack, but it is important to acknowledge the immediate wins that you can make as you head toward your long-term goal, so that you can be aware of the progress you are making with your healthier lifestyle. Break it down into small daily chunks, says Wicks. Today, I have a list of things in my head, so a 10-minute meditation would be a win for me, in my mind. I dont always do it, I struggle with (finding the time and space) for it, but even if I miss that, Ive done 20-minutes of stretching, so its still positive. I know that this is good for my joints and helps me to stay injury free. Sometimes its the smallest of things like can I avoid a meal out today and just make a recipe at home?

Relaxing your fitness efforts is almost inevitable, from time to time, but make a conscious effort so that you dont let those off-days lead to you abandoning the plan completely. You are not going to be perfect every day, says Wicks. So, you have to accept that, and allow yourself those days where you come home, you are stressed, the kids wind you up and you go and grab a beer or a chocolate bar and have a little blowout with some cookies. Its human nature but I always think, dont let that one decision, or that one moment, ruin the whole week or month.

Joe Wicks is passionate about connecting with the people that follow his workouts and nutritional guidance through his The Body Coach TV sessions or through his app. I still continue to share free content, he says. For those people who are stuck in hotel rooms, in quarantine, or dont have the funds to sign up to a plan or whatever. Im listening to, and reading messages every single day from people who have followed me, and its changed their life.

The coach has been told countless times that as his students have improved their bond with their own bodies, their relationships with children and loves ones has improved as well. I do believe that having a training partner or someone that you can talk to about your goals, like joining a Facebook group where you can talk to likeminded people thats a powerful thing. Ive got my community on Instagram, but my Facebook group has like 100,000 people and they motivate each other. Definitely speak to people who pick you up, and if anyone is putting you down, then you really shouldnt focus on that because its just going to derail you every time.

Through his app, Joe Wicks is able to share tailored plans and guides that take multiple factors into account, such as your daily energy requirements, age, and individual goals, but for anyone looking to make positive changes to their wellbeing, no matter how busy their schedule, Wicks overriding message is that, When you lose your excuses, youll find your success.

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The key to good health lies in being consistent with your fitness routine, one exercise at a time. And if you are taking your first few steps on this journey, heres some much-needed inspiration from Kareena Kapoor Khan who is back to her fitness routine after recovering from Covid-19.

The actor who was down with the infection in December 2021 has now resumed her yoga sessions, and also walking 10,000 steps every day.

Take a look.

Its just getting started, she captioned an Instagram Story in which she showed that she had already walked 10,321 steps. In another post, she wrote, Back at my most favourite spotMy yoga mat with my favourite girllong road ahead but we can do this.

The Veere Di Wedding actor trains with yoga trainer Anshuka Parwani.

Are you also thinking of getting back to your fitness routine post-Covid?

Rhea Singh Anand, co-founder, Flexnest shared in an earlier interview with indianexpress.com that there is no one size that fits all.Each persons recovery is different and depends on their body, immunity levels, severity of the infection, and the various after-effects. This is the time to go slow and listen to your body. This is when you should relax and give your body the required time to heal and recover, she said.

The first few weeks post recovery are all about regaining lung strength for which breathing exercises are advised.To do so, practice basic exercises like diaphragmic breathing, blowing balloons, or using spirometers. You should focus on regaining your flexibility and mobility and can indulge in light stretches. Additionally, you can also start walking at a comfortable pace for 10 minutes twice a day, she said.

The intensity should only be increased post a substantial amount of time and once the body feels right.

In an earlier Instagram post, ayurvedic practitioner Dr Dixa Bhavsar said, One should start with slow walks, mild stretching and continue with breathwork. Pranayamas are best to practice during and post-Covid. It helps improve immunity and keeps your oxygen levels optimum.

She also shared a few diet tips.

*Eat only home-cooked, fresh and warm foods.*Dont eat raw foods as theyre difficult to digest.*Avoid sweet fruits. Favour sour over sweet and make sure you eat fruits before 4 pm so you can digest them well.*Drink herbal teas between meals.*Favour light (easy to digest food) and also nourishing foods like khichdi with spices.*Stay hydrated.

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Kareena Kapoor Khan is back to her post-Covid fitness routine; heres how you can, too - The Indian Express

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Bethany Watkins is the owner of Happy Body Space. (Jack Jacobs photos)

A local dietitian is giving the shared workspace concept a workout.

The Happy Body Space opened earlier this month at 4110 Fitzhugh Ave., renting space by the hour to counselors, massage therapists, personal trainers and other health professionals.

Owner Bethany Watkins likened her venture to a coworking space. The 2,700-square-foot storefront has four treatment rooms and a fitness studio available at hourly rates from $20 to $55.

The best way I can describe it is that we are the Gather for wellness professionals, she said, referring to the chain of local coworking spaces. I wanted a place where someone can bring their own members and operate their business out of a shared space.

Fifteen businesses operate out of the Happy Body Space, Watkins said, and its open to operators who need to host private sessions as well as small groups.

Happy Body Space, a coworking spot aimed at wellness professionals like massage therapists and personal trainers, has opened at 4110 Fitzhugh Ave.

Watkins said the idea was inspired by her own challenges in finding flexible and affordable space to conduct her nutrition practice, Happy Body Wellness. The practice had previously operated for two years above Commonwealth Law Groups office at 3311 W. Broad St. and is now headquartered at the coworking space.

It was solving a problem I had that I knew other individuals in the wellness space were dealing with as well, she said. I have always looked for a space where I not only could practice as a dietitian but also teach and coach, and also so I could provide an area for others to do it.

Watkins said shes spent less than $10,000 to outfit the business with office-related supplies. That figure does not include exercise or wellness equipment, which she collected over the course of a decade working first as a fitness instructor and later expanding into nutrition.

I have had really good luck with people selling me good quality equipment and passing it on to me, and getting it from other fitness studios that have closed, she said. That was the benefit of working for 10 years at six different studios.

Watkins new venture is the latest in the local health and fitness scene. Not far from Happy Body Space, yoga studio YogaSix plans to open another local outpost at The Ella on Broad Street. Further afield, local spa chain Scents of Serenity Organic Spa has inked a lease in Winterfield Crossing, where the local Cyclebar franchise opened a new location late last year.

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Health and fitness coworking concept finds happy space near Scott's Addition - RichmondBizSense

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The New Year Kicks off in Miami With Wodapalooza Fitness Festival - Morning Chalk Up

Photo Credit: Wodapalooza

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Over 3,000 CrossFit athletes across 24 divisions will converge onto the grounds of Bayfront Park in Miami, FL starting this Thursday for the tenth installment of the Wodapalooza Fitness Festival. The last major off-season event will provide one last test for those athletes under the sun and the lights of the Miami skyline prior to the start of the 2022 CrossFit Open on February 24.

Whats on the line: With a total prize purse available for athletes totalling over $500,000, Wodapalooza offers the opportunity for those competing in the Elite divisions to earn a nice paycheck. Elite individual winners will take home $100,000, the third largest prize purse behind just the Games and the Rogue Invitational and the most money the competition has ever paid out to the champions.

Individuals also have the chance to earn an additional $1,000 for event wins.

Overall Elite Individual Finish Payouts

The teams will also have an opportunity to earn some cash as WZA will pay out the top five finishers in the Elite Teams of 3 division.

Overall Elite Team of 3 Finish Payouts

Who to watch: The Elite individual divisions feature a combined 35 athletes across the womens and mens fields that have competed as individuals at the Games including two podium finishers. We have compiled a complete roster for those divisions including the teams.

The Elite Mens Individual Division: The mens field has 42 athletes registered with 17 of those athletes Games veterans including six who finished in the top-20 at this past years Games. Nine countries will be represented with the majority of the athletes hailing from North America.

The Elite Womens Individual Division: The womens field has 42 athletes confirmed to compete. Sixteen of those athletes have competed at the Games as individual athletes including nine who competed at the 2021 Games. The womens field boasts a more international field than their male counterparts with 13 countries being represented including seven from Europe.

The Elite Teams Division: WZA made a shift back to their popular team of 3 format and because of that many of the top names in the sport will be teaming up. There are 38 teams in the mens division and 37 in the womens.

What to watch for: Four competition stages will be utilized at Bayfront Park for all competitors across every division giving beginners in the sport a chance to compete on the same floor as their Elite counterparts. For the Elite divisions, two workouts will await them each of the four days of competition for a total of eight workouts. In true WZA fashion, the programming consists of classic CrossFit workouts with twists, a chipper, an elimination-style sprint event, as well as the introduction of new equipment such as the Flipsled and the AssaultRower into their events.

Go deeper:

For a daily digest of all things CrossFit. Community, Competitions, Athletes, Tips, Recipes, Deals and more.

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The New Year Kicks off in Miami With Wodapalooza Fitness Festival - Morning Chalk Up

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Many people choose to start the new year with a new exercise routine, perhaps participating in Veganuary or Dry January, or decide to embark on a different diet.

But for those looking to make changes, what are the best ways to do so on a more permanent, long-term basis?

NationalWorld speaks to nutritionists, psychologists, wellbeing experts, and movement therapists to discover how to fundamentally change your lifestyle - including diet, exercise and mindset - on a more longer-term, substantial basis.

A lot of people set themselves unrealistic goals or expectations

According to fitness, wellness guru and nutrition expert Penny Weston, the most important part about making lifestyle choices in the new year is trying to make sure that they are realistic and sustainable, as this makes it much more likely to be able to stick to them.

Penny said: A lot of people set themselves unrealistic goals or expectations, such as losing a large amount of weight or going to the gym every day, and then feel disappointed when it doesnt happen.

For those looking to lose weight, Penny said in a bid to lose weight fast, a lot of people sign up to faddy diets which quite frankly are usually unhealthy and not sustainable.

Although these diets might give you an initial quick weight loss, a lot of that is often water retention or will be put straight back on when you start eating normally again, said Penny.

I believe that faddy and crash diets are always destined to fail, no matter what time of year theyre started, she added.

Penny explained people only typically tend to last a few months on a diet, or even less if its a really strict diet. Usually they give up because they lose momentum, slip back into old habits, or arent getting the correct balance of nutrients to keep them feeling full and energised.

In order to reach and sustain a healthy weight, whatever that may be, the most sustainable way to achieve this is through a combination of fitness, lifestyle and nutrition changes, rather than a faddy diet.

Regular exercise and eating a healthy balanced diet is the key to losing weight in a sustainable way. This means keeping a check on portion sizes, cutting down on high fat, high salt processed and high-sugar foods, and eating more lean proteins, grains and fruit and vegetables.

This is echoed by James Bickerstaff, qualified Nutrition Coach at OriGym Centre of Excellence, who said restricting any food group is not going to benefit you in the long run, it will simply lead to a deficit within your body.

James said drastically altering your calorie intake can prompt something called adaptive thermogenesis, where the body will burn even less calories to protect your energy stores, and could in turn lead to a steady weight gain.

In order to avoid this, James advised monitoring and gradually altering your intake, and making small adjustments for your long term goals.

Are Veganuary and Dry January beneficial?

For many, January is the time to try the vegan diet and lifestyle or to quit alcohol for the month.

However, Jo Cunningham, clinical director of The Gut Health Clinic, said although theres no harm in Veganuary or Dry January, taking a modest approach instead of an all-in approach may be more helpful for some individuals.

This is because a commitment to Veganuary or Dry January may feel extreme for some people, which can make it hard for them to follow and trigger negative thought behaviours.

She suggested people try the plants points challenge if they dont want to commit to the full month, which is where the aim is to eat at least 30 different plant foods each week, and this in turn could make them more likely to continue into February and the rest of the year.

Ashley Lourens, head of wellbeing at online mental wellbeing services Plumm, added for those who want to sustain changes for a longer period, making an extreme short-term plan such as Veganuary or Dry January will often lead to the change tapering out over time.

Instead, she suggested the best approach to month-long initiatives like Veganuary and Dry January is normally to ask yourself what your objective is, establish your expectations and address what you want to get out of the experience before embarking on the journey, with moderation instead being the way to go for most people.

For those taking part in Veganuary or Dry January, Ashley added there will be some people who enjoy doing it, but for others it will be unrealistic and exacerbate the feeling of failure.

Start with small steps

Exercise and movement is often a huge part of peoples plan to adopt a healthier lifestyle.

But, movement therapist Jeannie Di Bon, who specialises in working with clients with chronic pain and fatigue, and founder of the Moovlite app, said the key is to start with small steps.

She noted during the start of the year, people feel pressured to get healthy, lose weight and exercise, but this can cause them to then go full on and end up injuring themselves.

Instead, Jeannie advised preparing your body for exercise, as well as preparing your mind to look forward to exercise because you feel the benefit of it, not because you feel guilty about it.

Jeannie also explained how different factors, not just exercise, contribute to a healthier lifestyle.

Everything really does impact each other, said Jeannie, who added: If you can sleep well, eat well then the desire to exercise will naturally come. You will have more energy to go for a walk, a gentle jog or a Pilates class.

Although starting with small steps is important when it comes to exercise, Jeannie said you must also be consistent.

You can do this by setting time in your diary to go to the gym or for a run, or book regular exercise classes to attend.

Mindset is a huge part of adopting a healthier, more long-term lifestyle, Jeannie also explained, as she said it helps to think about why you want to have a healthier lifestyle.

You need to make that association in your mind between the action and the benefit. If you dont have a commitment to it, it will be very hard to maintain, Jeannie added.

Trust the process

Dr Marianne Trent, clinical psychologist and founder of Good Thinking Psychological Services, also noted how important mindset is when it comes to making more long-term lifestyle changes.

She said it can be helpful for people to think about new daily habits theyd like to adopt instead of new resolutions, and to try to only adopt small habits at a time.

Then, when you have nailed making this part of your daily routine and not something youre forcing yourself to do, Marianne said a person is then ready to adopt another habit if they would like to.

As a final note, Ashley added: As humans we are all different, so even if you have the same end goal as someone else, your journey to reach it will never be the same.

She said its important to find what works for you, focus on the positive aspects of the changes you are making, and remember to take it one step at a time.

Ashley said our health is a journey that will last a lifetime, and along the way we will face both challenges and triumphs, and added: Start small, be realistic, trust the process, and enjoy the journey.

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What's the best way to make lifestyle changes last - and do Dry January and Veganuary work? - NationalWorld

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Paul Sinha decided to lose weight in 2018 after he was unexpectedly diagnosed with Type 2 Diabetes. He even took part in the ITV documentary, Diabetes: The Fast Fix, where he survived off of 800 calories a day for one month.

The aim of the show was to see if Paul could "fast himself better".

It is possible that those living with Type 2 Diabetes can put this condition into remission by losing weight.

Diabetes.org.ukstated: "If you have obesity, your diabetes is more likely to go into remission if you lose a substantial amount of weight 15kg (or 2st 5lb) as quickly and safely as possible following diagnosis."

Paul lost a stone on the show, and celebrated his achievement by taking to Twitter.

At the time, he tweeted: "I've lost a stone in weight. If I lose another I have a shout of getting an invite to a gay awards night."

His weight loss didn't stop there, however, and he has confirmed that he has continued to shed fat.

The Chase fans took to social media to congratulate Paul on his healthier lifestyle and appearance.

After a slender appearance at the National television Awards in 2019,@cb_038tweeted: "Paul Sinha has lost so much weight #NTAs #NTAAwards."His weight loss was also acknowledged after he appeared on Taskmaster in May 2019.

@TJ_SpentForce20 stated: "Loving #TASKMASTER so glad it's back! Paul Sinha looks amazing! Lost so much weight - inspiration. Well done Paul."

But like many people, Paul admitted that maintaining a healthy weight is a struggle for him, particularly over the festive period.

In a tweet to his 205,600 followers on December 27 2021: "Wasnt even a particularly gluttonous Christmas period and yet I put on 4lbs."

Referencing his yo-yoing weight and efforts to stay slim, he announced: And so the fightback begins for the 718th time."

READ MORE:Meghan Markle uses surprising technique to command attention

Mark "The Beast" Labbett has lost an astonishing 10 stone, telling Loose Women: "I am gradually dropping Xs off my size. I've gone from 5XL to 4XL and it looks like the next time I go shopping I'll be able to squeeze into XL underpants."

Like his co-star, he too was diagnosed with diabetes in 2017.

Their female counterpart, Anne Hegerty, also lost a noticeable amount of weight on I'm A Celebrity...Get Me Out Of Here.

She stated: "The trouble is really there is no salt."

The simple diet of rice and beans also didn't agree with Anne, and she forced herself to cut out rice, which saw the star drop a stone in just three weeks.

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Paul Sinha weight loss: The experiment that saw the Chaser drop fat fast - 'inspiration' - Daily Express

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If you entered into the new year with a handful of health goals in mind, you are most likely looking for ways to easily achieve these goals in a timely manner.

Your daily eating habits are a great place to start when it comes to making health shifts in your life. And to help you figure out which habits you may want to skip this year, we've talked with a couple expert dietitians to get their input.

Here are their recommendations for the eating habits you should avoid moving forward, and for more healthy eating tips, make sure to check out Eating Habits That Jumpstart Weight Loss.

According to registered dietitian Cindy Dallow, PhD, RD, skipping meals and ignoring your body's natural hunger is actually one of the worst eating habits you can have for your health.

"When you ignore hunger, your body will only get hungrier over the next few hours and the chances of binge eating increase exponentially," says Dallow, "and this is especially true if you are under any kind of stress (or tired), so it's better to eat something that will satisfy your cravings and eat it in a positive, intentional way and go on about your day."

RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox!

Dallow also warns that regularly consuming ultra-processed foodswhich include sugary cereal, packaged baked goods, candy, frozen pizza, and sodacan be a harmful habit for your overall health.

"Processed food typically has more [saturated] fats (the kind that clogs arteries), sodium, and pro-inflammatory ingredients, so eating them on a regular basis can seriously affect your health in a negative way," she says.

Eating healthy snacks can be a helpful part of your day, especially because it can help your metabolism and keep you from binging at meals. However, it's important to try and limit your "unhealthy" snacks like chips, cookies, and candy.

"Snacks high in sugar and sodium can actually lower your energy levels and have other negative health side effects, such as weight gain," says Courtney D'Angelo, MS, RD, author at Go Wellness, "so the next time you get that hunger strike, try eating a healthy protein bar or make a protein shake because protein has many benefits to helping you stay full longer and lose weight."

RELATED: 50 Healthiest Snacks to Eat for Weight Loss

The convenience and affordability of fast food are hard to beat, especially on your busiest days. But experts warn that regularly visiting the drive-thru can negatively impact your health.

"Many of the ingredients used in fast food are high in fats, sugar, and sodium," says D'Angelo, "for example, a Big Mac contains 540 calories alone, then add the fries (220 calories) and a soft drink (another 220 calories) and you're looking at a fast caloric intake of over 1,000."

If you're able to look ahead at your week, you can possibly try stocking up on healthy snacks or to-go options to help limit your consumption of fast food.

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Bad Eating Habits You Should Give Up Immediately, Say Dietitians Eat This Not That - Eat This, Not That

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The herbal supplement, which has been growing in popularity, has helped some people, but researchers said limited trial data only paints a partial picture.

MEMPHIS, Tenn. Health benefits from an herbal supplement grown in Asia and Africa claim to make you smarter, calmer, and less anxious.

Right now, its hard to find in Mid-south health and natural food stores.

Definitely in the last four to six months, it has been a peak herb and a high demand," said Steve Lubin, a retired pharmacist and herbalist in Memphis.

While ashwagandha (ash-wah-gan-duh) has been around for hundreds of years, it has been growing in popularity, recently, thanks to word of mouth and TikTok.

Many TikTok users implied that it helped reduce stress and made them feel happier, and highly recommended the supplement.

Some users also said it improved their sex lives, testosterone levels, sleep patterns, focus, memory, energy levels, and reduced their anxiety.

THE QUESTION

Is the hype behind ashwagandha legit, or is it full of empty promises?

THE SOURCES

Dr. Jeff Mullins, a primary care physician with Methodist Medical Group.

Steve Lubin, an herbalist and retired pharmacist from Good Life Honeysuckle Health foods in Memphis.

THE ANSWER

WHAT WE FOUND

Since these are dietary substances, they are not regulated like medications. So they don't have to prove to anybody, even the FDA or USDA, whether they contain the substance they say they contain or the amount they contain," said Dr. Mullins.

That is also part of the problem of getting a definitive yes or no about the ashwagandha's effectiveness.

Every manufacturer uses a different amount of active ingredients, and the supplement comes in many different forms: powders, capsules, tablets, extracts, roots, and leaves.

Also, how it reacts from person to person varies.

It could affect you more so, one way, than me another way," said Lubin.

While marketed as a supplement that treats a number of conditions including insomnia, aging, anxiety, and more, the National Institutes of Health stated: there is no good scientific evidence to support most of these uses.

Meanwhile, the National Library of Medicine rated ashwagandha's effectiveness as possibly effective for stress.

The six categories of the Natural Medicines Comprehensive Database rates effectiveness using this scale:

Researchers said that there isnt enough reliable information to say whether ashwagandha is helpful for a number of other purposes.

There may be some benefit to taking Aashwaganda or other ancient remedies, but you gotta be careful about what source you get," said Dr. Mullins.

CLINICAL TRIAL DATA

Since 2015 there have been dozens of clinical trials which looked at the effectiveness of the supplement.

In 2015, a randomized study of 57 men between the ages of 18 to 50 found that 300 mg of ashwagandha root extract, twice daily, increased muscle strength, muscle size, and testosterone levels in participants versus those in the placebo group.

A study published in 2015 showed that healthy women given capsules of 300 mg twice daily for eight weeks had improved sexual function.

A 2017 study found that adults given 300 mg of the supplement over eight weeks improved their memory and attention span.

Findings from a study published last year found adults given 300 mg of ashwagandha twice daily for eight weeks increased their endurance.

Findings from a study published in 2019 looked at the fatigue and testosterone levels of 50 healthy but overweight men between the ages of 40 and 70. The men were given ashwagandha for eight weeks.

The study found that testosterone levels improved fatigue, sexual and mental health, but there was no significant difference between the group that received the supplement and the group that received the placebo.

Dr, Mullins cautions though, all of the data from these clinical trials only paints a partial picture.

It seems to me that there have been no real, true clinical trials that have been done. A lot of it is observational," said Mullins.

The authors of the 2019 clinical trial even documented that the sample size of the study - about 50 people - was small.

Researchers also confirmed that other lifestyle changes, like diet and social, were also not looked at.

The study limitations made it difficult to "develop definitive conclusions," per the authors.

While participants in the small, limited clinical trials benefited from the supplement, Dr. Mullins said, "when you are dealing with symptoms like fatigue, stress, sexual potency, focus, mental clarity, these are called subjective symptoms."

"They are based upon how the patient feels," said Dr. Mullins. "They are very prone to what we call the placebo effect."

It's why he cautions talking to your doctor or physician before taking ashwagandha or any herbal supplement - to determine if it's right for you or if it would negatively interact with other medications you might be taking.

See original here:
Yes, ashwagandha could have a positive impact on your physical and mental health - WATN - Local 24

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Newlyweds Kyle Canning (played by Chris Milligan) and Roxy Willis (Zima Anderson) are super-excited to head off on their honeymoon on today's episode of Neighbours (6:00pm - see our TV Guide for listings).

Kyle, who is still on the mend after being diagnosed with testicular cancer and his subsequent surgery last year, is determined not to let his new bride, Roxy down in the bedroom.

As soon as the couple arrive at their luxury accommodation, they start to feel frisky!

So Kyle secretly slaps on several extra testosterone patches so he can perform in the bedroom.

Unfortunately, the extra testosterone boost works a bit too well.

And very soon, Kyle has a rather, er, persistent issue to deal with down below!

Zara Selwyn (Freya Van Dyke) is in a whole lot of trouble after just one day at Erinsborough High School.

The building had to be evacutaed and the fire brigade called after Zara deliberately set off the school fire alarm.

Word soon gets back to Zara's mum, Amy Greenwood (Jacinta Stapleton), who is not happy.

Zara's friend Hendrix Greyson (Ben Turland) checks in on her while they are on shift together at Harold's Cafe.

However, rather than cleaning-up her act, Zara is intent on upping her game and causing even more trouble at school!

Amy is determined to make her new fast food truck business a success, after losing her job as manager of The Flamingo Bar.

After what has just happened at Erinsborough High School, Amy reckons she needs to keep a closer eye on her daughter, Zara.

She she offers Zara a job so that they can run the business together.

But as usual, Zara is full of attitude and gets into a shoving match with Amy.

As Zara storms off, she is unaware that Amy has suddenly collapsed to the ground in terrible pain...

Neighbours continues weekdays at 1:45pm and 6:00pm on Channel 5

See the original post:
'Neighbours' spoilers: Kyle Canning has a honeymoon NIGHTMARE! - What To Watch

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