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There is a little bit of an NFL flavour to our Six Nations preview this week. There are similarities and parallels in each sport.

have watched Tom Brady play live four times and hundreds of other occasions on television. I feel as if I know him - but I don't. I don't think I will get to meet him in this life - maybe in heaven if there isn't a VIP section. If I do, I will ask him this question: How on earth did you manage to get the Tampa Bay Buccaneers to the Super Bowl in 2021? He might not even know the answer himself.

Tampa haven't been to the play-offs since 2007 and while they have a pretty sexy roster on both sides of the ball there is one indisputable fact: they would not have made it to the Super Bowl without Brady running the show.

All of Brady's stats this season are pretty decent, but there were always seven or eight quarterbacks in the league with better numbers than him. Strangely, though, only one of them, Patrick Mahomes, is playing in the Super Bowl next Sunday. If Brady had retired or stayed another season in New England, the entire Buccaneers roster would be brushing up on their BBQ skills right now.

What I liked most about Tom Brady's contract with the Buccs was that it was a 'you eat what you kill' type of contract. His two-year $50m deal had very few guarantees. It was a heavily incentivised pay as you play contract. Brady would have to play in every game and get his team to the Super Bowl to earn his $25m per annum. The money means nothing to him but no one can say now that he didn't earn it. As a 43-year-old he featured in every play in every game of this crazy season. He plays against a gunslinger next Sunday who was four when Brady won his first Super Bowl. It is an incredible story.

At the age of 43, Brady is the only person in elite sport who can say it's just a number. It's only a number if you can play every week.

Any team in any competition can say that they have the potential to win that competition that season. Last season Tampa were probably saying that they could win the Super Bowl. They won seven games and the play-offs were a distant hazy mirage. This year they said the same but this time there was somebody on board who knew how to win and how to get his team to win. Walter Mitty to Walt Disney - from dreaming to having someone who can make your dream come true.

Over the years, Johnny Sexton has had plenty of comparisons with Brady. The truth is, though, that Johnny has not had the same unblemished injury profile as the American. If you looked under Sexton's bonnet you would have to void the warranty.

Sexton himself will tell you that Brady doesn't have to make any tackles. That is a salient point, as half of Sexton's injuries are from contact. Sexton will also point out that Brady isn't, under any circumstances, a running quarterback. In fact he doesn't run at all - he stays in the pocket. It is almost comical now that when the heat comes on Brady, and he gets flushed out of the pocket, he just falls to the ground before he gets hit. Sexton's running game, though, is a major part of his repertoire.

This is the more discomfiting aspect of Sexton's injury profile. In the last five years, every time he has picked up a 'niggle' or a 'pull' it is as a result of extending himself. Too often when Sexton gets to full pace, he pulls up.

Sometimes Sexton gets through the game with minor adjustments. Conor Murray has scored 25 points from conversions and penalties that Sexton could not take while he was still on the pitch. If Sexton attempted those penalties or conversions he would tear whatever muscle is compromised. Brady doesn't have to tackle, kick or pin his ears back and that is why Sexton's body is beginning to disintegrate. Sexton is all gas, no brakes.

Every year the Irish squad assembles just before the Six Nations and it is true, particularly recently, that they have had the potential to win the Championship. I can say with a reasonable degree of confidence that Ireland would have won nothing in the last ten years if Sexton had not been around.

Imagine if, when Sexton was sent back to St Mary's to get a bit of game time at the start of his Leinster career, he had taken the regressive move and just called it a day. There has been some good quality in the Ireland squad over the last ten years, but without their most important player in the most important position on the field, it would have been a fairly fallow period.

Sexton's workload, as a consequence, is extremely well managed and the player himself, with others, spends hours every day in and out of season working his body to the point where every sinew is stretched and strengthened so they won't give when the heat comes on.

That work goes unrewarded a good portion of the time. It is important to note that superstars remain superstars because they ruthlessly and methodically keep their body lithe and supple. The 36-year-old LA Lakers superstar LeBron James makes sure he keeps his $153m four-year contract current by spending $1m per annum on preventative rehabilitation and habilitation.

Hours and hours of deep tissue massage, stretching, muscle conditioning, core strengthening, breathing classes, flexion and oblique pilates - all just to keep his body in prime condition. Recovery classes, etc, after the game . . . $153m!

It seems like every season now there is a 'Sexton in race to be fit for Championship' headline. How many matches will he play in the Championship this year or next year if he is selected?

Let's not forget one thing - this is now Ireland's testing ground. In 2023 we will lose to South Africa in the pool stages of the Rugby World Cup and then we will lose in the quarter-final to Pool A winners New Zealand. Our lust for success can only be satisfied in the Six Nations for the foreseeable future.

There will come a tipping point where Sexton's value to the side and his singular attitude to winning is overwrought by the inefficacy of his corporeal self. Johnny runs the show on and off the field and there is no one to replace him either in his own position or in his leadership role. People who say 'just give the captaincy to James Ryan' have simply no idea.

If Sexton only plays a part role or is inhibited from displaying the full range of his talent and experience on the field, that will be reflected in Ireland's position in the final table.

I looked at England's 28-man squad last week and then I looked at the players who did not make the squad. Their depth is astonishing. We have just about 20 international standard players available to us. If Eddie Jones was given an option to pick any of them for England he wouldn't. Ireland's chances this year depend entirely on Sexton being able to perform up to and past his limit.

Ireland have struggled badly with the absence of Tadhg Furlong. That sort of loss doesn't bother France or England but to us it is a mortal blow. Furlong survived last night against Scarlets so he should be straight back into the Ireland 23-man squad, and we can repeat the same decade of the Rosary for the safe passage of Sexton through the Six Nations.

Having our best players available is one thing, using them effectively is quite another.

I watched an interview with Robert Saleh, the newly installed head coach of the lamentable New York Jets. It is my turn next year!

Saleh is a very interesting guy who was the best defensive co-ordinator in the league with the San Francisco 49ers. He was asked who he had picked as his new defensive co-ordinator. After going to watch the Jets play at the Meadowlands in November 2019 I wasn't sure they even had one.

Whoever Saleh chose simply wouldn't be anywhere near as good as the new boss so could the new guy get his defence to be as good as he was at it?

Saleh struggled to give a convincing answer and internally you could see the wheels turning in his head that this particular aspect of coaching was no longer his immediate concern. He was now the big picture guy - mentality, strategy, philosophy and identity - that sort of shit.

The shift on camera didn't flummox him, but the jump to head coach, even for someone as talented as Saleh, is perplexing.

Andy Farrell was pretty good at what he did. He knows the defensive systems, how to close down the opposition, how to put people on the floor, auxiliary motivation and selection and he is somebody who is more than handy to have around when the team looks flat.

Farrell's first year as head coach was less than impressive. On the evidence of what the team produced it is kind of difficult to put the toothpaste back into the tube.

Strategically I wasn't sure exactly what they were trying to do. Farrell is not as good as Joe. Simon Easterby is not as good as Farrell. John Fogarty is not as good as Greg Feek. Mike Catt is not as good as Stuart Lancaster or Stephen Larkham. The only unquantifiable is how good is Paul O'Connell?

This is the season Farrell makes the jump from defence coach to head coach. There is no safety net of learning from mistakes or looking at the video and being better next week. If Farrell has Sexton and Furlong in his team he has a chance of having a decent season.

The first stanza of the Six Nations is difficult - away to Wales and home to France. They are both winnable games but only if the head coach has made the successful transition from being a defence coach.

At the Six Nations launch Farrell permitted himself an indulgence by stating he would love to have a pop at England on Paddy's weekend. That sentiment was straight out of Walter J Mitty's manual.

What happened to 'we will take each game as it comes'. The England game could be a forlorn shot at redemption after another underwhelming season or in Mitty world a Grand Slam decider. Yeah . . .

PS: Jerry Kiernan RIP - A special breed of man.

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Neil Francis: The fitness of Ireland's answer to Tom Brady is the key to whether our Six Nations dreams are scripted by Walter Mitty or Walt Disney -...

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Like most gym owners at the start of COVID-19, Dave and Brittany Pomfret of Equilibrium Fitness for Women in San Luis Obispo closed up their brick-and-mortar studio in March andby necessitygot into the business of digital workouts.

They offered their classes live on Zoom. They made on-demand videos. They rented out their equipment to members so they could continue working out at home.

For a few months, this model worked pretty well. But by June, Dave Pomfret saw "Zoom fatigue" set in. He noticed his class attendance bottoming out. Classes that used to have 80 attendees in April drew only 20 on a good day in June.

"People were just tired of being in front of their screens," Pomfret told New Times. "It really dropped off."

Fortunately, as the pandemic wore on, local fitness instructors and their stir-crazy customers were thrown a lifeline. In June, the city of SLO launched Fitness in the Parka part of its Open SLO initiative that used city resources to help businesses safely reopen.

For a one-time fee of $20 and some simple paperwork, health and fitness leadersgym owners, yoga instructors, personal trainers, and the likecould move their classes into city parks.

"Normally, we'd charge an hourly rental fee or permit feeand we waived that," SLO Parks and Recreation Director Greg Avakian told New Times. "Our goal was, if you have a business license and you did a wellness- or fitness-based activity, we'll support you. ... From day one of the COVID emergency, [SLO County Public Health Officer] Dr. Borenstein has always emphasized, 'Get outside, stay healthy.'"

Over the next six months, more than a dozen fitness groups would take the city up on the offerbringing Zumba to Islay Park, yoga to Emerson Park, and strength training to Meadow Park.

Pomfret said Equilibrium Fitness jumped on the opportunity "right at the beginning." Five days per week, it offers body flow classes, dance fitness classes, and more out in spacious Meadow Park. Attendance was strong immediately, Pomfret said, as members reveled in the chance to get out of their homes, exercise, and socialize with their gym community.

"It's been great," Pomfret said. "It allowed us to get face-to-face with our customer base. People were really excited to be outside and around friends and some excitement that isn't their TV screen."

Putting on the classes isn't exactly a walk in the park. Social distancing is mandatory, and instructors are under watch at the city for adhering to COVID-19 protocols. Weather-related challenges have come up, like the summer wildfires and heatwaves. But overall, amid the COVID-19 roller coaster, the parks have proved to hold enormous value to the fitness community.

"For a lot of people, I think it has been the one time each week that they are actually out with other people," said Stephanie Stackhouse, owner of the SLO Yoga Center, which hosts five outdoor yoga classes each week at the historic Jack House lawn. "We've had feedback from people that it is the thing keeping them sane right now."

During a stressful and often-isolating pandemic, yoga's meditative and balancing properties are as important as ever. While the SLO Yoga Center also offers live virtual classes, it's the outdoor, in-person classes that give members a chance to connect with each other as well as with nature.

"One of the things we often talk about in yoga is this idea of getting grounded. We say, 'Plant your feet on the earth and feel the ground beneath you,'" Stackhouse said. "Being able to literally do that in the park, step off your mat for a second, and feel your feet on the earth, it made a huge difference."

The tangential benefits of having in-person classes also stick out to Lauren McAlister, owner of the local fitness studio McAlister Training. Like the others, McAlister went virtual with her classes at the start of COVID-19. But she knew something essential was missing, which was why she also decided to take her business to the park.

"Virtual workouts have been around for a long timethey're nothing new. And it's been really cool to see some of these brick-and-mortar businesses really pivot and make it happen and make exceptional content," McAlister said. "But at the same time, people don't come for just a workout. They come for an experience. They come for that sense of family and for accountability."

Outdoor classes salvaged some of those communal aspects of working out. Initially, McAlister said she kept her park program simpleusing minimal to no equipment, with class attendees using just their mats and their bodies. But after a few months, her clients wanted more. Now, McAlister lugs around all the bells and whistles of equipmentmaking her outdoor classes "as similar as our indoor options used to be, in a safe environment."

"Our team has absolutely blown my mind in terms of, we bring out equipment, we haul it back and forth, we clean it, we make sure everyone's spaced out," she said. "It's just so much work, but the clients have responded so positively. It feels normal. It's a sense of normalcy in this crazy world of not normal."

Ultimately, instructors agree that it's been the collective desire for normalcy and social connection during the pandemic that has sustained Fitness in the Park. Given the long, grueling trajectory of the virus, SLO Parks and Recreation Director Avakian said the city decided to extend the program through at least June of this year.

"It was initiated as a two-month program," Avakian explained, "and all of a sudden, here we were at the end of August and we were like, nope we're still in this."

For McAlister's studio community, the park classes have been "an absolute game changer." She believes it's given everyone participating a deeper appreciation for their physical and mental health.

"It's been more apparent to themthe importance of the connection, of the community, of the bigger picture things that are more important than just a workout," she said. "People are realizing just how important it is to maintain a good health overall."

Assistant Editor Peter Johnson can be reached at pjohnson@newtimesslo.com.

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Fitness groups move their classes to city parks to keep businesses, communities healthy during pandemic - New Times SLO

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SALT LAKE CITY Finding motivation and the resources to exercise in the winter especially during a pandemic can be challenging, but one Utah woman is getting creative and jumping right into it.

Celeste Miller has been running for most of her life. "I love that it just clears your head and gives you those good endorphins that runner's high," she said. "It really helps with just overall mood stability and stress relief."

But Miller finds running outside during the winter can sometimes be challenging. "You're watching for snow patches or ice patches, and so your pace is a lot slower," she described. "My motivation level goes down. You get home from work, it's dark, it's cold."

Between less-than-desirable weather conditions and the ongoing pandemic, which has prevented Miller from running on a treadmill at the gym as she usually does in the winter, Miller needed a new way to work out.

So, this winter she is strapping on her watch and shoes, not to run, but to jump right in her own living room.

"I had to find something else that kind of intrigued me," Miller said.

That's when she bought a mini fitness trampoline after reading about it in a running magazine. "They're very inexpensive. They're super versatile. They fold up so you can put it in a compact space," she said.

She says it's an easy way to exercise. "'Cause you can just watch TV while you're doing it or you can just throw on a video, like a YouTube video," she said.

Miller says this type of exercise, which is also called "rebounding," is easier on her joints but still intense. "It's super fun. It's a really good workout too. My heart rate gets up pretty good and I get sweating pretty good," she said.

Intermountain Healthcare's Devin Vance, an exercise physiologist at the Ogden LiVe Well Clinic, says it's a great form of cardio, which is vital for cardiovascular health.

"It's going to help with maintaining good blood pressure," he said. "With that effort you put in, you're going to put a little bit of strain on your heart, which is going to in turn help it to be stronger."

He says rebounding also makes for effective cross-training. "Being on a trampoline is going to use different muscles than when you're running," he said, including lower body muscles in the legs, glutes, and core. "Then when you go back to running, you're going to be able to use those muscles that you turned on and strengthened more on the trampoline to become a better runner."

Vance says having a strong core can improve someone's posture, balance and coordination.

"Working on something like a trampoline that's bouncy and unstable, you really have to have a strong stable core to be able to support the movement that you're doing," he explained. "The more stable you are in the center, the more balanced you're going to be."

The American College of Sports medicine recommends people get about 150 minutes a week of at least moderate-intensity exercise, according to Vance.

Miller jumps for about 30 minutes several times a week when the weather prevents her from exercising outdoors.

When it comes down to it, Vance says exercise should be something you look forward to. "If you find something that you enjoy, you're much, much more likely to do it," he said.

For Miller, that's spending a little time in the air. "It's a unique way to get in a little exercise, that's also fun," she said.

She says it's not only benefited her physical health, but also her mental health. "It has helped a lot to just kind of keep your energy level a little bit more normalized with these cold winter months," she explained.

"The more active you are, the more of those endorphins that you're going to get," Vance added. "Don't be embarrassed to try something new It could turn out to be really fun and something that you enjoy."

For more ideas on how to work out at home, visit livewellcenter.org/healthyathome or schedule a one-on-one appointment with a LiVe Well expert at any of Intermountain Healthcare's LiVe Well Centers including the newest center now open in Ogden.

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Why a fitness trampoline can offer the perfect at-home workout this winter - KSL.com

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Members of the Butcher Shop Fitness exercising in the studio. Credit: Courtesy of CC Reinhart

In a tumultuous time filled with changing modes of teaching, different methods of communication and an increase in overall time spent inside, one thing has remained refreshingly consistent: New Years resolutions.

Due to COVID-related restrictions, gyms across the country have been struggling to regain their bearings. A November study by ClubIntel of 2,000 gym members said 60 percent of those surveyed had not returned to a fitness facility, with 41 percent of those members choosing to work out on their own instead. The new year and an influx in health-related motivation offers a new opportunity for gyms to pick up members that they may have lost.

The Butcher Shop Fitness, located in German Village, offers small group fitness classes in person, focusing on the Lagree technique a high-intensity, low-impact workout that utilizes equipment special to the form.

Amid the pandemic, the fitness studios business is booming. Korey Carr, studio manager of The Butcher Shop Fitness, said attendance has increased from 8,956 in December 2019 to 13,662 in December 2020, despite a shutdown period caused by the pandemic.

We have at least one or two new people every single time, so its very promising, Carr said.

Carr said the studio attributes its success to its mission statement.

No matter what season of life the client is in, we strengthen, support and encourage all individuals, Carr said.

The studio offers a 50-minute full-body Lagree session, a 30-30 session and a fundamentals class recommended for beginners.

You will experience a full body workout that includes strength, endurance, core, cardio all in 50 minutes, Carr said.

The Butcher Shops new studio opened Jan. 25 and is located at 2571 Neil Ave. and is currently offering a discounted rate of $59 for two weeks of unlimited classes to new clients.

Group Fitness LIVE at Ohio States RPAC restarted virtual fitness workouts Jan. 11. With classes typically lasting 45 minutes, Group Fitness LIVE includes a variety of workout sessions ranging from yoga to Zumba and much more.

Group Fitness LIVE has been virtual since April 2020 and has seen steady participation levels since the beginning.

We had, on average, 230 participants per week in the fall and 216 participants in the first week of the spring semester, Alice Adams, Group Fitness LIVE manager, said.

Group Fitness LIVE instructor Christina Allen said students could fulfill their New Years resolutions by scheduling a workout session with a friend.

Having another person participate with you kind of helps your accountability, Allen said.

Adams said beginners should start slow and listen to their body when they are working out.

If lifting weights doesnt make you feel good, dont do that right now. Find an activity that brings you joy, Adams said.

However, gym workouts are not the only way to stay fit this year. In a post on the RPACs website, Hallie Burke, a third-year in human nutrition and lead personal trainer at the RPAC, said movement simple or complex is key.

Finding movement between classes can be as simple as stretching between lectures, taking a 10-minute walk between studying topics, walking around the house while taking a phone call or just standing up for a few minutes every hour, Burke said on the RPAC website. Not only will this movement benefit your physical health, but it will equally give your mind a chance to relax and reset amidst your academics.

Students who are interested in joining a Group Fitness LIVE session can do so by visiting the RPACs website to register for classes and access previously recorded classes.

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Workout facilities ring in new year with unconventional fitness approaches - OSU - The Lantern

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Upbeat music and playful chatter filled the air of the largest training room at RedX Fitness in Decatur recently as trainer Jelsey Juric prepared to lead students through one of her favorite classes of the week.

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Fitness and Fun: Silver Sneakers classes in Decatur keep seniors active - The Decatur Daily

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One way or another, if you are researching the topic 'how to build muscle', you will come across the question 'what is testosterone' and how different levels of the T hormone can affect the muscle building process. Many will say you need to take supplements if your T levels are low in order to build and maintain muscle mass. But is this true? Is testosterone the key to muscle building?

We asked Marc S. Schneider, M.D., surgeon, medical journal author and co-founder of Dioxyme Craft Nutrition, to answer some of the most frequently asked questions about testosterone. Since T3 is not a medical journal and we understand that people won't reference T3 in their dissertations, we kept the discussion on a level that's informative yet doesn't require extensive knowledge about human anatomy and biology.

IMPORTANT: if you have any concerns about your health including testosterone levels, please consult a medical professional and don't rely on information found on the internet. We made sure that all information presented here is accurate but it doesn't mean it replaces GPs and surgeries. Please be mindful about your health and always seek medical help when in doubt.

As Marc explains, "testosterone is the primary sex hormone found in men and is responsible for androgenic effects (male sexual characteristics) and anabolic effects (growth of tissues). It is responsible for brain and sex organ development in the fetus, the changes that occur in puberty, muscle and bone growth, sex drive and fertility."

Although most people associate high testosterone levels with bullish behaviour, normal testosterone levels are required for a male body to work properly. According to Medical News Today, testosterone "has many important functions, including the development of the bones and muscles, the deepening of the voice, hair growth, and other factors related to appearance [and] the production of sperm"

Low levels of testosterone can have a range of negative health effects, as discussed below.

(Image credit: Getty Images)

"Testosterone levels fall within different ranges throughout an individual's life and from day to day. T levels tend to be the highest from ages 16-18 (300-1200 nanograms per deciliter in men) and then drop as the individual enters their 20s and 30s", Marc explains. "As men get older, their testosterone levels may decline about 1 percent per year after age 30", according to Healthline.

Not only the healthy levels of testosterone levels can vary widely in general but also from day to day and right now, the only way to find out T levels is to do a blood test, administered by a medical professional. Despite the broad range in which it's considered healthy, low levels of testosterone can cause health issues in individuals.

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Though physicians generally consider this huge range to be normal, as Marc explains, "lower levels within the normal range may leave the individual feeling tired, cause an increase in body fat, decreased mental attention, affect mood, lead to lack of sexual desire or performance issues, and loss of muscle."

On the other hand, it is incredibly rare for there to be excess testosterone without an individual taking an anabolic steroid. "Excess levels are associated with a host of issues including ED, heart disease, liver disease, blood clots, acne, mood swings and impaired judgement", Marc says.

"Low normal testosterone levels are now commonly seen with increased frequency in young and middle aged men", Marc goes on, "probably the most common causes that we see in our clinic in young men is due to a combination of excess stress, long working hours, lack of physical activity, and the constant use and carrying of cellphones in their pocket."

As explained in a Harvard Medical School articled titled Treating low testosterone levels, possible treatments to low-T levels include skin patch, gels and oral therapy, all being non-invasive type of treatment or pellets and injections, the latter two being on the invasive side.

(Image credit: Getty Images)

According to Marc, "physicians typically recommend adequate levels of Vitamin D, Zinc, sleep, elimination of stress, exercise (particularly weight lifting/resistance training) and losing body fat, to help reverse lower T levels."

"Though these may support normal higher levels of testosterone, we have not seen this approach alone correct lower testosterone levels", he adds.

Of course, eliminating stress factors is usually easier said than done, but the other factors are well within the reach of most individuals. There are vitamin D and zinc supplements available or you can just go for a walk on a sunny day to get some vitamin D and exercising, all in one go. Sleep can be improved by following a sleep schedule and putting your mobile phone away a couple of hours before bedtime.

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As Marc explains, "often men will seek to correct the symptoms of low T on their own by taking over the counter supplements. Tribulus terrestris, Tinospora cordifolia, and icariin are commonly claimed to increase testosterone, however clinical studies in humans do not show benefits. Numerous additional herbal remedies are popular yet human data showing that they increase testosterone is lacking."

"The decision to place someone on hormone replacement (testosterone) or prescribe them a testosterone stimulator such as HCG, is dependent upon a combination of their hormonal levels, their overall health, lifestyle and the symptoms they are feeling", he goes on, "the most effective therapy is often a combination of lifestyle modification along with hormone replacement. Combined with an effective exercise and nutritional plan, not only do the individuals improve their energy and sexuality, they can often drop significant amounts of body fat, gain lean muscle and most importantly, feel youthful and vibrant again."

In short, unless it's medically advised, you shouldn't be worry about increasing your testosterone levels with supplements. Most men can benefit from resistance training regularly and following a healthy diet, not just from a T level perspective, but also for improved health, sleep and mood. Increased testosterone levels are just the icing on the cake.

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What is testosterone: MD explains all commonly asked questions about the T hormone - T3

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Though eggs have been somewhat demonized for their high cholesterol content, evidence shows that eggs can be part of a healthy diet. Research indicates that eggs can even help you lose weight, as they are a healthy, high-protein breakfast option that keeps you full.

Here's what you need to know about the nutritional benefits of eggs and how you can eat them as part of your goals for weight loss.

Eggs boast an impressive nutrition profile.

"Eggs are high-quality protein and contain a wide variety of vitamins and minerals, such as vitamin A, vitamin D, B vitamins, and folate," says Natalie Rizzo, a registered dietitian in New York City. "Eggs are also rich in choline, a micronutrient that is important for pregnant women and babies."

Both egg whites and yolks contain protein. The yolk has the highest concentration of most fats, vitamins, and minerals. A large egg has about:

"As far as weight loss, the protein in eggs can help keep you full and may contribute to eating fewer calories later in the day," Rizzo says.

Part of the challenge when losing weight is satisfying your hunger while still being in a caloric deficit. One way to tackle this is by eating high-protein foods that keep us fuller for longer. Eggs are high in protein, with about 6 grams per large egg.

Important: A satiety index is a measure of how full and satisfied a person feels after eating. Eggs have a 50% higher satiety index than white bread or breakfast cereal.

Protein is better at satiating our hunger than carbohydrates or fats because it takes longer to digest. The process of eating, digesting, and storing food is called the thermic effect. The thermic effect of food is the slight increase in metabolism you experience after eating it. A variety of factors can increase the thermic effect, one of which is the amount of protein.

Boosting your metabolism is one way to help you lose weight. Metabolism is your body's ability to burn calories for energy. While having a fast or slow metabolism is really subject to your genes, eating a high-protein food, such as eggs, slightly speeds up your metabolism and burns more calories.

Protein also benefits muscle health, helping you to preserve and even build bigger muscles. Increasing your muscle mass has a direct effect on raising metabolism. Muscles use more energy and burn more calories at rest, so the more muscle you have, the more efficiently your body is burning the food you eat.

Americans tend to start the day with refined carbohydrates like cereal, pancakes, or doughnuts, which can increase your risk of obesity and even type 2 diabetes. Swapping a carb-heavy breakfast for one with high-protein foods like eggs may help you lose weight.

A small 2008 study of overweight and obese people ages 25 to 60 found eggs for breakfast led to more weight loss than a bagel for breakfast. Participants on a low-fat, calorie-restricted diet were divided into two groups, one of which ate eggs for breakfast and the other a bagel. Both breakfasts contained the same number of calories. After eight weeks, the egg group had a 61% greater reduction in BMI, a 65% greater loss in weight, and a 34% greater reduction in weight loss than the bagel group.

"I definitely recommend eggs as part of a healthy breakfast," Rizzo says. "To balance the breakfast, also include some fruits and vegetables, whole grains, and dairy."

Additionally, eating a healthy breakfast can reduce overall caloric intake by preventing cravings later in the day, Rizzo says. A 2016 review found eating a high-protein breakfast might be linked to lower weight, body fat, and a lower BMI.

There isn't a hard-and-fast rule on how many eggs you should eat, but eating one every day is perfectly healthy.

Though nutrition experts once scrutinized eggs for their high cholesterol content, research indicates eating an egg a day will not raise cholesterol levels. Rather, saturated fat not dietary cholesterol like that found in egg yolks influences cholesterol levels.

Breakfast meats like bacon and sausage are high in saturated fat, so try to limit those with your eggs. Instead, healthier ways to eat eggs include a vegetable frittata or on top of a piece of avocado toast.

To kill harmful bacteria, it's best to cook them until the eggs and yolk are firm. It's healthy to cook eggs in the following ways:

Overall, eggs are a healthy and delicious way to start the day. Their high protein content can help you lose weight by keeping you fuller for longer and slightly boosting your metabolism. If you are trying to lose weight, prepare your eggs with minimal oil and be sure to pair them with other nutrient-rich low-calorie foods like vegetables or fruits.

Go here to read the rest:
Yes, eggs can help you lose weight here's how to eat them as part of a healthy diet - Insider - INSIDER

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I've been essentially healthy most of my life. Like many, though, I've gone through stages of working out and eating well, followed by sedentary and gluttonous periods. I try not to give myself a hard time for these changes, but when I start to feel sluggish or unwell, I turn back to whole foods and regular exercise to improve my symptoms. At the start of 2021, tragedy struck my family when my father lost his 17-year health battle. It served as a wake-up call for me and one that has motivated me to really think critically about how I'm feeling and taking care of my body.

With the recommendation of a friend, I started macro counting (macronutrients)specifically, fat, protein, and carb intakeand committing to 30 to 45-minutes of exercise a day. When balanced correctly, macros allow you to eat the type of foods you love in the right portion sizes, without completely giving up a food group, like you would with Whole30 or the ketogenic (keto) diet.

And guess what? I'm two weeks and two pounds down. Losing a pound a week is right around the number you want for sustained weight loss. Macro counting doesn't have to be stressful, and as you can tell, it can also be effective. But it can also have a negative impact on your health if you make this big mistake, according to sports nutritionist and personal trainer Dan DeFigio: Don't get too obsessive over the numbers.

Here's why, and for more healthy tips, be sure to check out our list of 15 Underrated Weight Loss Tips That Actually Work.

To calculate your macros, you need to take into account the weight you'd like to lose, as well as how much fitness you squeeze in daily.

I asked a registered nurse, certified sports nutritionist, and founder of Eat Me Guilt Free, Cristie Besu, to consider my stats and recommend a macro breakdown. I'm female, 5'3", 32-years-old, active; I have a goal to lose twenty pounds by summer. She suggested the following:

Protein: 120g/30% of daily intake.Carbs: 200g/50% of daily intake.Fat: 35 grams/20% of daily intake.

How come? Besu says it's critical for me to have enough protein to maintain my existing muscle mass and high-fiber, low-glycemic carbs, so I remain satiated (AKA, not hangry). By using an app like MyFitnessPal, I'm able to understand the nutrients of every single food I eat and balance out my meals, so I receive the right amount.

When I first considered 'macro' counting, I was anxious about computing math on the spot and having to stick to a very-specific numberforever. As he explains, those that are the most successful look at the big picture rather than the day-to-day excruciating minutia, and they use the data they learn from tracking their foods and macros to inform their choices for years to come. Plus, as we know, fat levels and fitness activities are averages of what we do most of the time. Another way to tackle macros is to examine how the process works for five to six weeks.

"Food does not contain exactly the number of calories or grams of macronutrients that is on the label, or that is in your tracking database," he continues. "Your body does not process nutrients in exactly the same way as someone else's. Heck, your own body does not process nutrients in exactly the same way on a day-in and day-out basis anyway."

Plus, there are lots of variables, like hydration, sleep, hormones, stress levels, temperature, and so on. The last thing you want to do is drive yourself crazy and end up giving up.

Instead, find a starting point, like mine above, and see how 'easily' you can keep within these bounds. When something feels hard, take note of it. And then, you can consult with your doctor or nutritionist to find a solution. Remember: your wellness is a life-long investment, not a gimmick to squeeze into a size or a dress. It's worthwhile investing the mental energy into making it a well-rounded effort, from mind to bodyand far beyond the scale.

Intrigued? Here's How Counting Macros Is Different From Calorie Counting, According to Experts.

See the original post here:
Doing This One Thing Won't Actually Help You Lose Weight | Eat This Not That - Eat This, Not That

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Weight loss: Eat a healthy and light dinner to avoid gastric issues

Many tend to skip dinners to cut calorie intake before bed. But dinner is an important meal just like lunch and breakfast. The rule is to eat dinner at the right time and choose the right ingredients to curb hunger. It is always advised to eat a light dinner. Not just a healthy weight, light dinners can also keep digestive issues at bay. A heavy meal for dinner often makes you feel uneasy and disturb your sleep. It can also lead to gastric issues. Now, you might be wondering about the best time to eat dinner is and what you should eat and avoid. Here are all the answers you are looking for.

Nutritionist Lovneet Batra explains in one of her Instagram posts, "Do not skip main meals in order to lose weight faster. It is observed that many replace main meals with a snack or a salad or just don't eat. It might help in cutting calorie but in long run, it is not so productive. The main battle you have to fight here is to deal with hunger hormones. So, instead of skipping meals or starving it is better to stay in tune with your hunger hormone."

One common meal that many skip is dinner which is followed by staying up till late and bingeing on unhealthy foods. This can make you gain weight instead of losing.

Also read:This Is How You Should Plan Your Breakfast, Lunch And Dinner, If You Don't Want To Gain Weight

You should eat dinner at least 3 hours before bed timePhoto Credit: iStock

The nutritionist reveals that you should eat dinner three hours prior to sleeping. It is healthy to maintain an ideal gap between bedtime and dinner that is three hours. If you are following this, you do not have to cut down on your meal. So, enjoy dinner just like other meals.

Also read:Have Early Dinners, Eat All Your Meals On Time: Nmami Agarwal Gives Diet Tips For Night Shift Workers

Batra further recommends some healthy options-

Also read:Weight Loss Tips: 5 Underrated Health Benefits Of Eating Dinner Early

To avoid acidity and other gastric issues after waking in the middle of the night or morning, eat a small healthy dinner.

(Lovneet Batra is a Delhi-Based Nutritionist)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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A healthy way to eat eggs is by eating them with fruits or vegetables like avocado. Arx0nt/Getty Images

Eggs can help you lose weight because of their high protein content, which keeps you full longer.

That protein may also slightly increase your metabolism, which can help you burn more calories.

If you want to lose weight, eat eggs as part of a healthy breakfast with fruits and vegetables.

Visit Insider's Health Reference library for more advice.

Though eggs have been somewhat demonized for their high cholesterol content, evidence shows that eggs can be part of a healthy diet. Research indicates that eggs can even help you lose weight, as they are a healthy, high-protein breakfast option that keeps you full.

Here's what you need to know about the nutritional benefits of eggs and how you can eat them as part of your goals for weight loss.

Eggs boast an impressive nutrition profile.

"Eggs are high-quality protein and contain a wide variety of vitamins and minerals, such as vitamin A, vitamin D, B vitamins, and folate," says Natalie Rizzo, a registered dietitian in New York City. "Eggs are also rich in choline, a micronutrient that is important for pregnant women and babies."

Both egg whites and yolks contain protein. The yolk has the highest concentration of most fats, vitamins, and minerals. A large egg has about:

"As far as weight loss, the protein in eggs can help keep you full and may contribute to eating fewer calories later in the day," Rizzo says.

Part of the challenge when losing weight is satisfying your hunger while still being in a caloric deficit. One way to tackle this is by eating high-protein foods that keep us fuller for longer. Eggs are high in protein, with about 6 grams per large egg.

Important: A satiety index is a measure of how full and satisfied a person feels after eating. Eggs have a 50% higher satiety index than white bread or breakfast cereal.

Story continues

Protein is better at satiating our hunger than carbohydrates or fats because it takes longer to digest. The process of eating, digesting, and storing food is called the thermic effect. The thermic effect of food is the slight increase in metabolism you experience after eating it. A variety of factors can increase the thermic effect, one of which is the amount of protein.

Boosting your metabolism is one way to help you lose weight. Metabolism is your body's ability to burn calories for energy. While having a fast or slow metabolism is really subject to your genes, eating a high-protein food, such as eggs, slightly speeds up your metabolism and burns more calories.

Protein also benefits muscle health, helping you to preserve and even build bigger muscles. Increasing your muscle mass has a direct effect on raising metabolism. Muscles use more energy and burn more calories at rest, so the more muscle you have, the more efficiently your body is burning the food you eat.

Americans tend to start the day with refined carbohydrates like cereal, pancakes, or doughnuts, which can increase your risk of obesity and even type 2 diabetes. Swapping a carb-heavy breakfast for one with high-protein foods like eggs may help you lose weight.

A small 2008 study of overweight and obese people ages 25 to 60 found eggs for breakfast led to more weight loss than a bagel for breakfast. Participants on a low-fat, calorie-restricted diet were divided into two groups, one of which ate eggs for breakfast and the other a bagel. Both breakfasts contained the same number of calories. After eight weeks, the egg group had a 61% greater reduction in BMI, a 65% greater loss in weight, and a 34% greater reduction in weight loss than the bagel group.

"I definitely recommend eggs as part of a healthy breakfast," Rizzo says. "To balance the breakfast, also include some fruits and vegetables, whole grains, and dairy."

Additionally, eating a healthy breakfast can reduce overall caloric intake by preventing cravings later in the day, Rizzo says. A 2016 review found eating a high-protein breakfast might be linked to lower weight, body fat, and a lower BMI.

There isn't a hard-and-fast rule on how many eggs you should eat, but eating one every day is perfectly healthy.

Though nutrition experts once scrutinized eggs for their high cholesterol content, research indicates eating an egg a day will not raise cholesterol levels. Rather, saturated fat - not dietary cholesterol like that found in egg yolks - influences cholesterol levels.

Breakfast meats like bacon and sausage are high in saturated fat, so try to limit those with your eggs. Instead, healthier ways to eat eggs include a vegetable frittata or on top of a piece of avocado toast.

To kill harmful bacteria, it's best to cook them until the eggs and yolk are firm. It's healthy to cook eggs in the following ways:

Poached

Boiled

Fried - if you fry your eggs, be sure to use minimal amounts of healthy oil, like olive oil, Rizzo says.

Scrambled

Overall, eggs are a healthy and delicious way to start the day. Their high protein content can help you lose weight by keeping you fuller for longer and slightly boosting your metabolism. If you are trying to lose weight, prepare your eggs with minimal oil and be sure to pair them with other nutrient-rich low-calorie foods like vegetables or fruits.

Read the original article on Insider

Continued here:
Yes, eggs can help you lose weight - here's how to eat them as part of a healthy diet - Yahoo News

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