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One of the latest buzzy slim-down methods is the Warrior Diet, a form of intermittent fasting that is kind of, well, intense. Intermittent fasting is a way of eating in which you restrict what you eat (often fasting completely) during a set amount of time during the day, and chow down during only a certain number of hours. It's gotten a lot of attention over the past few years and the Warrior Diet takes it to an extreme. Keep reading for a look into this diet, with advice from the Good Housekeeping Institute's Registered Dietician on whether or not it's a healthy plan to try.

First of all, though the Warrior Diet is trendy(ish) right now, its not new: Its based on a book by Ori Hofmekler, first published in 2001 and its worth noting that hes neither a doctor nor a dietician. A former member of the Israeli Special Forces, he had an interest in nutrition and came up with this plan, which he claimed was based on the habits of ancient warriors. Also important to note: The Warrior Diet isnt based on any sort of scientific research. Hofmekler's contention was that the diet would give you "high energy, explosive strength, and a leaner, harder body."

Basically, on the Warrior Diet you eat very little (and specific foods) for 20 hours out of the day, and for the other 4 hours you eat as much as you want, with no calorie limits. But there are limits on the types of things you can eat: Throughout the diet, processed foods are discouragedso no candy, chips, fast or fried food, or sugar-packed drinks. "Although the diet does encourage more nutrient-dense foods, youre technically allowed to eat whatever you want in the 4-hour feeding window as the emphasis is more on timing, says Stefani Sassos, RDN, the Good Housekeeping Institutes Registered Dietician. But a tight feeding window, coupled with a laundry list of restricted foods, can make this diet difficult to start and sustain.

In the book, Hofmekler outlined a 3-week phase in period:

Phase one is the detox week. During the 20-hour period, you can have small amounts of certain foods (like raw fruits and veggies, hard boiled eggs, dairy in small quantities), plus water, coffee, and tea. Then during the 4-hour eating period, its suggested that you have a salad with oil and vinegar, along with plant-based, preferably unprocessed, foods (like beans and cooked vegetables), and wheat-free grains.

During phase two (which also lasts one week), the foods in the 20-hour period stay the same, but some fats and protein (such as lean meats and nuts) are added during the 4-hour period. Grains are off the list this week.

During phase three, the third week, the 20-hour foods remain the same; for the 4-hour window, people alternate between higher and lower carb days over the course of the week.

After those three phases, Hofmekler suggested that people repeat the pattern of phase one/two/three. But those on the Warrior Diet often just follow a 20:4 pattern (eating very little or nothing, except during the 4-hour window) after completing the three phases, focusing on high protein and low carb foods and sticking with a low-processed diet.

In this version, the 20:4 breakdown stays the same but during the 20-hours, people fast completely, and then eat whatever they want during the 4-hour window. As should be obvious, this is super-unhealthy: It encourages calorie restriction as well as binging on foods that may well have no nutritional value. In other words, people could end up eating too many calories and still not get the nutrients they optimally need. Cramming a days worth of nutrition into four hours can be very difficult, says Sassos, and theres also the issue of how much nutrition your body can absorb in one sitting. The biggest caveat with this approach, in my opinion, is that it can lead to a binge-restrict cycle and a negative relationship with food. And life happens: A social event or a work lunch may force you to break the fast, leaving you feeling defeated and prompting poor dietary choices since you already fell of the wagon.

When it comes to intermittent fasting specifically, there have been a lot of reported upsides, including weight loss and improved blood pressure, blood sugar, and cholesterol, as well as reduced inflammation and improved brain healthbut most of the research has been done on rats. Experts agree that more research on these benefits is needed on humans. Some studies on humans have found that as a weight-loss method, certain types of intermittent fasting are safe and effective, but not any more effective than other diets. None of these studies, however, focused on the extreme form of intermittent fasting thats used in the Warrior Diet. (Other studies that are often cited to boost the supposed benefits of intermittent fasting were tiny with too few participants, were conducted on specific groups like trained athletes, or were conducted over a decade ago. Again, experts cite the need for additional research.) Although there is quite a bit of research on the benefits of intermittent fasting specifically the 16:8 method there is nothing that supports the Warrior Diet specifically, says Sassos.

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From a nutritional stand point, the Warrior Diet isnt an optimal choice. For one thing, a healthy diet includes a variety of nutrients, and it can be hard to achieve that during the limited time frame when one is allowed to eat. And when you dont get enough nutrients in your diet, your immune system and your energy levels, among other things, take a hit. Many people lose weight on intermittent fasting diets because they are simply eating less calories overall in their feeding window, says Sassos. And with a super restrictive time frame like 4 hours, it can be difficult to get 100% of your macronutrient and micronutrient needs in. If youre going to try the Warrior Diet, for certain you should be taking a multivitamin to make sure youre at least meeting basic vitamin and mineral quotas for the day. And try your best to get a wide variety of nutritious foods from all food groups during feeding time.

While the Warrior Diet itself hasnt been studied, research on various types of intermittent fasting has shown that it can bring on disordered eating in some people, as well as menstrual irregularities and mental-health issues such as depression. While I do believe that sticking to a time to fast overnight can be beneficial, the Warrior Diet takes restricted timing to a whole new level and can have some pretty scary side effects, like low blood sugar, fatigue, and digestive issues, says Sassos. You may end up constipated; and if your blood sugar is knocked askew, it can bring on brain fog and irritability, among other things.

Another downside: This type of restricted eating can be very hard to work into ones everyday life, which may include family and social occasions, and just being a person in the world. And of course, it can be hard to stick to a strict diet when ones hunger pangs are sending them a signal to eat!

In the original book, Ori Hofmekler included workout recommendations specifically, both strength and speed training. If youre fasting or restricting calories, however, neither of those are wise recommendations. As a personal fitness trainer, Im very weary of active people especially those who work out regularly skipping meals so frequently, says Sassos. If youre fasting or restricting calories, you may not have enough fuel in the engine to power through your workout, which can lead to you feeling faint or even passing out. And more importantly, its important to eat a balance of protein and carbohydrates post-workout to help repair muscle tissue. If you work out in the morning and dont start your feeding window until later in the day, this can have a severely negative impact on your exercise recovery and wont optimize your athletic performance.

The original Warrior Diets emphasis on whole, unprocessed foods is good advice, but all in all, the best healthy eating plan is one that works with your lifestyle and that you can sustain in the long-term says Sassos. Its also one that is easy to stick with, and simple to incorporate into your life.

If you find yourself falling into a binge/restrict cycle and a negative relationship with food and your body, its time to consciously unsubscribe from this type of diet mentality, says Sassos. Healthy eating should be about abundance and all of the amazing nutritious foods youre adding into your diet, as opposed to taking away and restricting yourself. And your body needs time to digest food and absorb nutrients, so cramming everything into a short feeding window may take a toll. Remember: There is no one size fits all approach to nutrition everyones body is different and unique. The Warrior Diet is certainly not for women who are pregnant or trying to get pregnant, people with a history of disordered eating, children, or people with a history of diabetes or hypoglycemia (low blood sugar).

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Over the past few decades, public health officials as well as pediatricians have been raising the alarm over the rates of obesity seen in children and adolescents. As time has gone on its become hard to miss public health campaigns meant to turn the tide on the obesity epidemic. A study in JAMA Pediatrics examines the efficacy of the current messaging on teenagers as well as the potential psychological toll of such campaigns.1

The researchers used data from repeated cross-sections from successive longitudinal birth cohort studies. The studies used general population samples of teenagers in the United Kingdom who were aged 14 to 16 years that were part of 3 ongoing birth cohorts: the British Cohort Study 1970 (children born between April 5 and 11, 1970; data collected in 1986), the Avon Longitudinal Study of Parents and Children (mothers with expected delivery between April 1, 1991, and December 21, 1992; data collected in 2005), and the Millennium Cohort Study (children born between September 1, 2000, and January 11, 2002; data collected in 2015).

The study cohort was comprised of 22,503 teenagers with an average age of 14.8 years for girls. The cohort was slightly more female (53.6%) and the majority of teenagers were white (89.9%). The distribution from the 3 ongoing birth cohorts were 5878 participants from the British Cohort Study; 5832 from the Avon Longitudinal Study of Parents and Children; and 10,793 from the Millennium Cohort Study. In the Millennium cohort, 4809 (44.4%) of the participants reported dieting and 6514 (60.5%) said they had exercised to lose weight. In comparison, the British Birth cohort had 1952 (37.7%) reported dieting and 344 (6.8%) reported exercising to lose weight. Additionally, participants in the Millennium cohort (4539, 42.2%) were more likely to try losing weight than those in the Avon cohort (1767, 28.6%). Female participants were more likely to report weight loss behaviors than their male counterparts in all years, but the prevalence increased more in male participants over the course of time (lifetime dieting in boys: odds ratio [OR], 1.79; 95% CI, 1.24-2.59; in girls: OR, 1.23; 95% CI, 0.91-1.66; currently trying to lose weight in boys: OR, 2.75; 95% CI, 2.38-3.19; in girls: OR, 1.70; 95% CI, 1.50-1.92). Teenagers were also found to be more likely to overestimate their weight (boys describing themselves as overweight adjusting for body mass index, 2005 vs 1985 OR, 1.60; 95% CI, 1.17-2.19; 2015 vs 1985 OR, 1.36; 95% CI, 1.04-1.80; girls describing themselves as underweight, after adjusting for body mass index, 2015 vs 1986 OR, 0.51; 95% CI, 0.28-0.91). The researchers also found that girls who indicated that they were overweight had increasingly greater depressive symptoms over the course of time when compared to girls who stated that their weight was in the right place (mean difference 1986, 0.32; 95% CI, 0.22-0.41; mean difference 2005, 0.33; 95% CI, 0.24-0.42; mean difference 2015, 0.56; 95% CI, 0.49-0.62)

The researchers concluded that the increasing focus from public health offices on preventing obesity could have an unintended impact on weight-control behaviors and mental health. They said that future public health campaigns meant to tackle the obesity epidemic should include some focus on preventing disordered eating habits. Future campaigns should also be mindful of the mental impact they can have on teenagers.

Reference

1. Solmi F, Sharpe H, Gage S, Maddock J, Lewis G, Patalay P. Changes in the prevalence and correlates of weight-control behaviors and weight perception in adolescents in the UK, 1986-2015. JAMA Pediatr. November 16, 2020. Epub ahead of print. doi:10.1001/jamapediatrics.2020.4746

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Pumpkins are much more than just the unofficial flavor of fall. This autumn favorite has various health benefits and can be eaten all year. Pumpkins are low in calories and high in nutrients such as vitamin A and antioxidants, making them a delicious and nutritious addition to your diet.

Here are six benefits of eating pumpkins.

Beta-carotene is responsible for the bright orange color of pumpkins. This pigment is a carotenoid that is converted into vitamin A by the body. Beta-carotene and vitamin A are essential for sustaining good eyesight, says Laura Bishop-Simo, RD at The Ohio State University Wexner Medical Center.

Vitamin A is also part of a compound called rhodopsin which is crucial for the eyes being sensitive to light and dark. Additionally, vitamin A supports the health of the cornea and the retina.

According to a 2013 review, beta-carotene and other nutrients such as vitamin C, vitamin E, zinc, and omega-3 fatty acids can help prevent age-related eye diseases such as macular degeneration.

Even just a half cup of pumpkin has 14,000 IU of vitamin A, which is 280% of the daily recommended value.

Pumpkins are a healthy food choice if you're looking to lose weight. Bishop-Simo says pumpkins are a good source of fiber, which can help keep you fuller for longer, and may lead to less frequent snacking.

Plus, at around 100 calories in a cup, Bishop-Simo says you will get a decent volume of food for a small number of calories, making it a good option for cutting calories while still getting a variety of nutrients.

Pumpkin seeds are also a great nutrient-dense snack for weight loss. They have fiber, protein, healthy fats, and micronutrients. Protein is beneficial for staying full longer since it can regulate hunger hormones, and fat is broken down slowly, Bishop-Simo says. These factors contribute to your stomach feeling fuller for longer.

Pumpkins are rich in potassium, which is a nutrient that can help regulate blood pressure, thereby reducing the risk of heart attack and stroke, Bishop-Simo says. One cup of pumpkin contains 490 milligrams of potassium, which is about 16% of the recommended daily value.

A 2016 meta-analysis of 16 studies found that stroke risk decreases with an increase of potassium consumption. Additionally, a 2018 paper stated that a high intake of potassium can lower elevated blood pressure, reducing your risk of heart disease .

Beta-carotene and vitamin A are beneficial to skin health. The beta-carotene in pumpkins may prevent the effects of aging and boost skin's defenses against UV sunlight, says Bishop-Simo.

This is due to beta-carotene's antioxidant properties. According to a 2012 review, eating foods with beta-carotene may have a protective effect on skin cells against damage from UV radiation. A 2008 meta-analysis showed that beta-carotene may also protect against sunburn.

Pumpkins, including pumpkin seeds, are rich in antioxidants, says Bishop-Simo. These antioxidants can help prevent damage caused by free radicals. Free radicals may be caused by normal cell cycling, environmental pollutants, or UV radiation. These unstable molecules can cause oxidative stress, which can damage healthy cells' DNA.

Antioxidants like beta-carotene help to combat this damage. Chronic oxidative stress is a risk factor for cancer, so it's important to consume antioxidants to lower your risk.

Research has been promising surrounding carotenoids like beta-carotene and cancer prevention:

Pumpkins contain various nutrients that help boost the immune system. Bishop-Simo says these include:

Pumpkins contain smaller amounts of the B vitamins, vitamin C, and vitamin E but a very large amount of vitamin A. In fact, a 2008 report found that vitamin A is excellent for immune support. This is because vitamin A helps support T-cells, which are a type of white blood cell crucial for immune function. Additionally, the antioxidants found in pumpkins can also contribute to a healthy immune system.

Pumpkins are a delicious way to add much-needed nutrients into your diet. To get the most benefit from pumpkins, you can cook or bake with fresh pumpkin puree or canned puree that's 100% pumpkin.

Overall, to achieve a healthy diet filled with vitamins and minerals, you should be sure to eat a variety of colorful foods and pumpkins are a fantastic starting point.

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6 science-backed benefits of eating pumpkins to improve your eye, skin, and heart health - Insider - INSIDER

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For every person who talks up the ketogenic diet, theres another warning about the ill effects on your heart. The worry is that following a very high-fat, moderate-protein, and very low-carbohydrate diet will create a subsequent spike in cholesterol levels, which could, in turn, raise your risk for heart disease.

The worry is certainly valid. On the keto diet, each day youre eating up to 80 percent of your calories from fat and sticking with 20 to 50 grams of net carbs, a term used in popular diets, includingketo andAtkinsbut one that is not officially recognized in the medical community. (To calculate net carbs, subtract fiber and sugar alcohols from the total carb amount, per Atkins.) This all means youll be eating a lot of fat per day, and in the name of meeting that quota, that may include unhealthy choices such as butter, coconut oil, and animal fat, all sources of saturated fat, which has been linked to poor heart health, according to the American Heart Association (AHA). (The point of keto is to shift your body from a carb-burning state into a fat-burning one, which is called ketosis.)

But the effect of keto on heart health isnt as straightforward as it sounds. Indeed, the keto diet may not have as detrimental an effect on your cholesterol as some have thought.

When you review the data, a couple things are clear. Looking at population studies and clinical trials, the impact the keto diet has on lipids is modest, says Daniel Soffer, MD, an internist and lipidologist at Penn Medicine in Philadelphia. Dr. Soffer is a member of the National Lipid Association, an organization dedicated to managing lipid problems. In October 2019, the National Lipid Association released a position statement on low-carb and very-low-carb, ketogenic diets and their relationship to lipids, and published it in the Journal of Clinical Lipidology. Most commonly, he says, research shows keto produces modest reductions in triglycerides, modest changes in heart-protective high-density lipoprotein (HDL, or "good"), and minimal changes inlow-density lipoprotein (LDL, or "bad") levels. Some studies, the review notes, show an increase in LDL on low- or very low-carb diets. (Long-term studies, however, are lacking.)

Whether these numbers particularly HDL go up or down largely depends on the quality of your keto diet. One problem is that theres not a single ketogenic diet. There are different ways to follow it, and some people are careful about the types of fats they eat, while others are not, says Soffer.

RELATED: What Are the Best and Worst Fats to Eat on the Keto Diet?

To his point, one review, published in Nutrients in May 2017, noted that in human studies on people of normal weight and with obesity, keto diets are generally associated with a reduction in total cholesterol, an increase in HDL, a decrease in triglycerides, and reductions in LDL. At the same time, other research, the review points out, shows something different: a rise in LDL or no swing either way. In trials where LDL decreased, people ate a low-carb diet high in healthy unsaturated fat and limited in unhealthy saturated fat, the authors point out.

One study included in the above review was published in October 2012 in Nutritionand compared a low-calorie and a very low-carb, high-fat diet (what would constitute a keto diet) in more than 360 overweight and obese participants. Some of the participants had diabetes, others did not. After about a year, those in the keto group saw their total cholesterol, triglycerides, and LDL decrease, while HDL rose.

RELATED: 8 Common Mistakes That Keto Beginners Make, and How to Avoid Them

To have an idea if the keto diet may have a negative effect on your cholesterol, consider your starting triglyceride number. According to the Mayo Clinic, triglycerides are another type of lipid in your blood that your body uses for energy; high triglyceride and LDL levels can lead to fatty deposits that gum up arteries, notes the American Heart Association. Normal levels are less than 150 milligrams per deciliter (mg/dL). About a quarter of the population has triglyceride levels above 150 mg/dL, which is the threshold to consider elevated triglycerides. This is a large percentage of the population, so its not uncommon, says Soffer.

If you have normal levels, keto is likely safe to try. For people with normal or perfect triglyceride levels, the impact from keto is minimal or none, says Soffer. If, on the other hand, you have insulin resistance, type 2 diabetes, and/or abdominal obesity, and your triglycerides are elevated it may seem like you should shy away from keto, but the opposite may be true, Soffer argues, explaining that the low-carb nature of keto has the potential to decrease insulin resistance and improve triglycerides.

Recent research suggests this effect as well. A small, randomized, and controlled study published in August 2020 in Nutrition & Metabolism looked at 34 older adults with obesity over eight weeks. Those who were on a very low-carb diet lost three times the visceral fat compared with the low-fat group; low-carb dieters also had more improvements in insulin sensitivity, triglyceride levels, and HDL cholesterol.

Speaking of, another layer here is the relationship between triglycerides and HDL cholesterol. When triglycerides are high, HDL is usually low. Flip that script, and anything that reduces triglycerides will also [tend to] increase HDL, says Soffer. Remember, HDL is a type of good cholesterol that ferries some LDL out of the bloodstream and into the liver where it can be metabolized and discarded, per the AHA. Increasing HDL is good for your heart.

Still, though, the aforementioned Nutrition & Metabolism study involved a mere 34 people so more research, particularly larger, longer-term studies, is needed before scientists can fully understand the true effects of keto on insulin resistance and triglycerides.

Whats more, when it comes to using keto for fat or weight loss, the research is mixed. Theres evidence that following a low-carb diet is no better than a low-fat diet, per a 12-month study in February 2018 in JAMA. In addition, there isnt enough data to show if keto can produce long-term results. As a review in the journal Canadian Family Physician in December 2018 points out, weight loss on keto peaks at five months, followed by a slow weight regain.

RELATED: Good vs. Bad Fats: Everything You Should Know About Fats and Heart Health

The impact of high-fat, very low-carb eating on your LDL isnt as clear. Again, as the AHA says, LDL is the type of cholesterol thats linked to atherosclerosis, which can increase your risk for heart disease and stroke. It may go up, go down, or stay relatively the same. Hypothetically speaking, if you have a normal triglyceride level and are doing keto to lose weight, LDL may remain stable, says Soffer. Similarly, if you have high triglycerides to start and that number decreases on keto, your LDL may still stay put.

The bottom line is that keto alone may not contribute to the cholesterol spike that some people report when starting the diet. Yet if you start eating more saturated fat because youre on keto, then your LDL will likely rise. An increase in saturated fat intake has been shown over and over again to increase LDL, he says.

RELATED:9 Things Dietitians Wish You Knew About High Cholesterol

Where things get possibly dangerous is if youre one of the people who has an inherited genetic mutation that affects the way LDL particles are regulated. If these individuals follow a keto diet, their LDL levels can skyrocket, says Soffer. This result doesnt happen often enough to skew overall results in population studies, but what matters most is the effect the diet has on your individual health. Its a long-recognized phenomenon that hasnt been published well, he says, adding that the genetics that drive this response arent completely understood. (The APOE gene may be one, but its likely not the only one, he says.)

You may not be aware that you have a preexisting genetic mutation, also called familial hypercholesterolemia (FH). In fact, as the AHA notes, for people with FH, only 10 percent know they have it. Being aware of your family history, including members who have had a heart attack at a young age, is important and can help point your provider in the right direction. In some instances, research shows that a low-carb diet may actually be beneficial for those with FH who also have insulin resistance, suggests an analysis published in BMJ Evidence-Based Medicine in July 2015. This is not something to tease out on your own. Instead, its just another reason why you should talk to your doctor about a dietary change, particularly if you have other health conditions, like high cholesterol.

The average person likely wont notice anything amiss about their cholesterol, but for someone with this genetic predisposition, [the keto diet] can be a hazardous diet, says Soffer. In the short term, a small, six-month spike in cholesterol isnt harmful it takes a decade or more of high LDL to cause damage, he says but if this is a rest-of-your-life way of eating, it can be dangerous.

RELATED:11 Biggest Keto Diet Dangers You Need to Know About

Having high cholesterol doesnt automatically disqualify you from keto. Were seeing really good cardiovascular results from a keto diet, says Susan Ryskamp, RDN, clinical dietitian at Michigan Medicines Frankel Cardiovascular Center in Ann Arbor.

Doctors will want to look at the overall picture with the goal of improving biomarkers like triglycerides, A1C, blood pressure, and body mass index (BMI). On keto, if patients lose weight, get their BMI closer to, if not under 30 (under the threshold for obesity), and these biomarkers improve, we feel theyre at less of a cardiovascular risk, says Ryskamp.

If a patient has severely elevated triglyceride levels upwards of 1,000 mg/dL (remember under 150 is normal) then Ryskamp would likely suggest another diet first. But a triglyceride level of 300 may still be a go, with close monitoring and frequent lipid checks. Most of the patients I see can safely go on keto, she says.

The fact is, says Ryskamp, people start down the road to heart disease in different ways (genetics, hardening of arteries), and cardiovascular patients respond uniquely to treatment. Not everyone will want to go on keto, but it may be recommended for some, she says. As a study published in November 2019 in Clinical and Scientific Debates on Atherosclerosis points out, keto is not the only option. Other diets are as effective, more sustainable and safer, the authors write. The AHA still recommends a plant-based diet high in fruits, vegetables, legumes, whole grains, and lean vegetable or animal protein.

RELATED: What Are the Best Sources of Plant-Based Protein?

One of the draws of a keto diet is the idea that you can eat any and all fat that you want. Thats not a healthy mindset to step into. I recommend patients choose cardioprotective [unsaturated] fats, like nuts, nut butter, seeds, avocado, and extra virgin oils, such as olive oil, says Ryskamp. Similarly, avoid foods that are high in saturated fat (like butter) as your primary fat sources.

Its not just fats that are important, but maximizing the small amount of carbohydrates youre allowed. Getting enough fiber can be a challenge, and youll want to make sure youre eating plenty of low GI-index veggies (nonstarchy choices such as spinach and broccoli). Ultimately, the benefits come from replacing foods, like processed carbs, that experts believe are detrimental to overall wellness, with those that are heart-healthy, like unsaturated fats, she says.

Its been repeated over and over: If youre drastically changing your diet which includes going keto you need to talk to your doctor first and make sure its safe for you and your individual health concerns. You also want to get your lipids checked before and during keto, so your doctor can watch for a cholesterol spike and determine if this is a healthy diet for you.

One of the biggest concerns, says Soffer, is that once you come off keto, you continue eating a high-saturated-fat diet in combination with a typical Standard American Diet (a high-calorie diet thats rich in refined grains and proteins, but low in fruits and vegetables). Because keto is highly restrictive, most people dont stay on it for the long haul, so watch your diet and plan appropriately when you go off the diet.

RELATED: How to Maintain Your Health and Weight Loss Results After Keto

If you have high cholesterol or triglycerides, speak with your medical team first before embarking on a keto diet. If you get the green light, continue to seek their help. There are a lot of popular books out on how to follow a keto diet, but I think patients need additional support and guidance and ongoing conversations about if its working for you, says Ryskamp. Its a tool that someone can use to improve their health, but it may not be the right tool for them, or the right tool the way theyre doing it, she says.

RELATED: The Health Conditions Keto Can (and Cant) Treat

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BANGOR November is National Diabetes Awareness Month and a time for all Bangor region residents to assess their risk for developing prediabetes or type 2 diabetes. Currently, of the 88 million adults with prediabetes only 20 percent know they have the condition. In addition to the high risk of developing type 2 diabetes, people with prediabetes are also at risk of developing other chronic diseases such as heart disease and stroke.

Prediabetes is a condition in which a persons blood glucose is elevated, but not high enough for a diabetes diagnosis. To address this issue, The Bangor Region YMCA will be introducing the YMCAs Diabetes Prevention Program to the region in January, which will help adults lose weight through healthier eating and increased physical activity, potentially preventing or delaying the onset of type 2 diabetes.

The YMCAs Diabetes Prevention Program is a group-based lifestyle intervention for adults who are prediabetic and at high-risk of developing type 2 diabetes. This program has been shown to reduce the number of new cases of diabetes by 58 percent overall and by 71 percent in adults over 60.

At the Y, we take a community integrated approach to improving health, meaning we move health care out of the clinic and into the community where people can more easily access the care they need, said Diane Dickerson, CEO of The Bangor Region YMCA. Currently much of our focus is on prevention programs like the YMCAs Diabetes Prevention Program that provides a safe and supportive environment where people can learn to change behaviors and potentially decrease chances of developing type 2 diabetes.

Individuals can assess their risk for prediabetes and type 2 diabetes by taking a simple test at YMCA.net/diabetes. Through this assessment, visitors can also learn how lifestyle choices and family history help determine the ultimate risk for developing the disease. Several factors that could put a person at risk for type 2 diabetes include family history, race, age, weight and activity level. If a person is at risk, a diabetes screening conducted by a physician can confirm a diabetes or prediabetes diagnosis.

The YMCAs Diabetes Prevention Program, part of the Centers for Disease Control and Prevention (CDC) led National Diabetes Prevention Program, is a 12-month evidence-based program for those who are prediabetic that features a lifestyle coach who helps participants learn tactics for healthy eating, physical activity and other lifestyle changes during 25, one-hour classroom sessions. Long-term program goals include reducing participants body weight by 5 to 7 percent and increasing physical activity to 150 minutes per week. Nationally, more than 68,000 people participated in the program at almost 1,100 sites in 40 states throughout the country. Participants who completed the yearlong program lost an average of 5.5 percent of body weight and completed an average of 168 minutes of physical activity per week.

For more information about how to qualify for access to the upcoming YMCAs Diabetes Prevention Program at The Bangor Region YMCA, contact Jennifer Crane, healthy living programs manager, at jcrane@bangorY.org.

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Know the risks: November is National Diabetes Awareness Month - Bangor Daily News

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Egg recipes for winter diet: Make the most of winter season with these egg recipes.

Highlights

Winters are here and the cold days bring with them a bevy of interesting foods. As the air gets nippier and we snuggle up into our cosy blankets, all we want is to be tucked in with a comforting dish. Egg is one versatile ingredient which can be used in cooking in winters in a number of ways. It's not just enriched with vital nutrients, but is also extremely delicious to taste in various recipes, especially in the winter season.

With exceptional protein content and a range of essential nutrients, there's no doubt why egg is one of the most nutritious foods on the planet. Vitamin A, B2, B6, D, E and Calcium are abundantly found in eggs. Further, eggs are said to keep us full for longer and thus, aid weight loss too. According to the book 'Healing Foods' by DK Publishing, eggs help in boosting the metabolic activity of the body. Macrobiotic Nutritionist and Health Practitioner Shilpa Arora notes, "With their high quality proteins and fat soluble vitamins, eggs are the perfect delicious treats for anyone looking to lose weight." Eggs also come with healthy fats such as Omega 3, which keep the body healthy and warm in the chilly winters.

1. Egg Biryani

When Biryani meets Egg - it's truly the best of both worlds! Aromatic and flavourful Egg Biryani will become your go-to recipe in no time. Click here for the full recipe.

(Also Read:Looking For Unique Yet Quick Eggs Recipe? Make Turkish Eggs With This Easy Recipe)

Egg Biryani is one recipe which you must try this winter.

2. Shakshuka

Warm, comforting and so delicious - the one-pot Mediterranean dish is tastier than you can imagine. Its spicy flavours and the zingy taste of tomatoes go perfectly with the Indian palate. Here is the full recipe.

3. Akuri

This Parsi recipe takes on the classic scrambled eggs and reinvents it with just a hint of onion, garlic and spices. Best paired with hot, warm buttered toast or buns! Click here for the full recipe.

4. Egg Roll

We all have this one recipe that we just can't refuse - and egg roll is one of them! Make this street-style delicacy in the comfort of your own home with this yummy recipe. Here is the full recipe.

(Also Read:How To Make Spicy Egg Bonda: A South Indian Pakoda Recipe For Ideal Evening Snacking)

Street-style egg rolls can make for an interesting dish in winters.

5. Baked Eggs

Boiled, poached, and fried egg is something we all have tried. But how about baked eggs? Soul-satiating and warm, these creamy and delicious baked eggs spell comfort in every bite. Click here for the full recipe.

6. Shahi Egg Curry

Indian curries have a big comfort factor of their own, which is why this Shahi egg curry is something we would definitely recommend trying this winter season. Feast fit for royalty, we'd say! Find the full recipe here.

7. Egg And Garlic Fried Rice

If you want to tingle your taste buds with something fiery hot, this egg and garlic fried rice is the way to go. You won't be able to go back once you try it! Here is the full recipe.

(Also Read:Give Your Regular Egg Curry An Interesting Twist With This Egg Drop Curry Recipe)

Try egg fried rice with garlic for an interesting meal today.

8. Egg Parantha

Can a winter fare ever be complete without a piping, hot parantha? This unique parantha is stuffed with a spicy and crunchy egg mix which will make you want more with every bite. Click here for the full recipe.

9. Nargisi Kofta

Promoted

Regular koftas are passe, as the zesty Nargisi kofta beats them all hollow. Fried eggs coated with a flavorsome minced meat mixture, this heartwarming curry is something you truly can't resist. Find the full recipe here.

So, what are you waiting for? Don your apron, whip out the ingredients and enjoy these delightful egg dishes all of winter season.

About Aditi AhujaAditi loves talking to and meeting like-minded foodies (especially the kind who like veg momos). Plus points if you get her bad jokes and sitcom references, or if you recommend a new place to eat at.

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High-Protein Diet: 9 Yummy Egg Recipes You Have To Try This Winter - NDTV Food

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Zumba with Cida Fitness

Class combines Latin and international music with a fun, effective workout system. 10-11 a.m. Nov. 20; Sugar Land Town Square, 2711 Plaza Drive, Sugar Land; sugarlandtownsquare.com.

Fitness in the Park: Tai Chi

Led by Simone Oliver of Four Dragons Institute, this tai chi class focuses on slow, meditative movements for increased health and mental well-being. 10:15-11:15 a.m. Nov. 21; Discovery Green, 1500 McKinney; discoverygreen.com.

Virtual Katy Charity Bubble Run

To adhere to Centers for Disease Control and Prevention social-distancing guidelines, this years race is going virtual. Runners will have 10 days to record their runs over the RunSignUp platform. On Dec. 1, Giving Tuesday, the event will be completed and celebrated. Nov. 21-Dec. 1; runsignup.com/Race/TX/Katy/KatyColorRun5K.

Warrior Yoga

Class is structured on the traditional teachings and science of yoga while integrating ancient warrior tradition. Participants must follow CDC guidance on face coverings and maintain proper social distance at all times. 6 p.m. Nov. 23; Levy Park, 3801 Eastside; levyparkhouston.org.

ana.khan@chron.com

See the article here:
Fitness events in and around Houston to add to your calendar this week - Houston Chronicle

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PROVIDENCE, R.I. (WPRI) This year has been a tough one for Crossfit Providence owner Tanner Baldauf.

After being forced to close in March due to the coronavirus pandemic, Baldauf was relieved when he learned he could once again offer in-person classes back in June after Gov. Gina Raimondo shifted Rhode Island into Phase 2 of her plan to reopen the states economy.

But on Thursday, Raimondo warned Rhode Islanders of a two-week pause starting Nov. 30, which includes the closure of fitness centers among other businesses.

Raimondos decision is not sitting well with business owners like Baldauf.

It doesnt really make sense, he said. Weve been taking all the precautions.

Baldauf said since reopening, hes cut class sizes in half, keeps track of who is attends his classes and sanitizes high-touch areas and equipment constantly.

The fact that we can track and manage anyone and everyone that comes in and out of the gym, its super helpful, where as you go to a retail store they dont know where youve been, Baldauf said.

Baldauf said a couple of his gym members have tested positive for COVID-19, but that his contact-tracing system has helped prevent outbreaks.

His main concern now is that Raimondos pause will end up lasting longer than two weeks.

[Theyll say] Alright guys hang on two more weeks, and then theyll be like two more weeks, and then it just turns into this never-ending two more weeks, he said.

Baldauf is not alone. In a statement to 12 News, Planet Fitness said the company is worried about its 16 Rhode Island locations.

State leaders said they made their announcement based on data on how cases spread, yet there is zero evidence thatfitnesscenters are a significant source of COVID-19 spread, the company said. Access tofitnesscenters is also more critical now than ever as physical activity plays an important role in maintaining a healthy immune system and reducing COVID-19 risk factors such as obesity, heart disease, lung disease and diabetes. People need affordable access tofitness, and with colder weather in RI and early sunsets, they cant easily and safely work out outside.

Here is the original post:
There is no evidence that fitness centers spread COVID-19, gym franchise says - WPRI.com

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New research from a large study demonstrates that low cardiorespiratory fitness and muscle strength have a significant association with worse mental health.

Researchers have reported a clear link between low physical fitness and the risk of experiencing symptoms of depression, anxiety, or both.

The study, which included more than 150,000 participants, found that cardiorespiratory fitness and muscle strength independently contribute to a greater risk of worse mental health.

However, the researchers saw the most significant association when they looked at cardiorespiratory fitness and muscle strength in combination.

The research, which appears in the journal BMC Medicine, may help inform clinical guidance on mental health and physical fitness.

Problems with mental health, just like physical health issues, can have a significant negative effect on a persons life. Two of the more common mental health conditions are anxiety and depression.

According to the Anxiety and Depression Association of America, 18.1% of adults in the United States have experienced an anxiety disorder in the past year. In addition, the National Institute of Mental Health note that 7.1% of U.S. adults have had a major depressive episode.

There is growing evidence that being physically active may help prevent or treat mental health conditions. However, many questions still need answering.

For example, what measures should researchers use to quantify physical activity? In what ways can it prevent mental health issues or improve a persons mental health? And is it possible to demonstrate a causal link between physical activity and better mental health?

It is important to have detailed evidence of the relationship between physical activity and mental health, as well as the mechanisms that might underlie it. With this information, clinicians can offer more targeted guidance to people with mental health conditions.

To begin to answer some of these questions, a team of researchers analyzed an existing large dataset that allowed them to build on their understanding of the association between physical fitness and mental health.

In the present study, the researchers drew on data from the U.K. Biobank a data repository comprising information from more than 500,000 volunteers aged 4069 years from England, Wales, and Scotland.

Between August 2009 and December 2010, a subset of the U.K. Biobank participants amounting to 152,978 participants underwent tests to measure their fitness.

Investigators assessed the participants cardiorespiratory fitness by monitoring their heart rate before, during, and after a 6-minute submaximal exercise test on a stationary bicycle.

They also measured the volunteers grip strength, which the researchers of the present study used as a proxy for muscle strength.

Alongside these physical fitness tests, the participants completed two standard clinical questionnaires relating to anxiety and depression to give the researchers an overview of their mental health.

After 7 years, the researchers assessed each persons anxiety and depression again using the same two clinical questionnaires.

In their analysis, the researchers accounted for potential confounding factors, such as age, natal sex, previous mental health issues, smoking status, income level, physical activity, educational experience, parental depression, and diet.

The researchers found a significant correlation between the participants initial physical fitness and their mental health 7 years later.

Participants who were classified as having low combined cardiorespiratory fitness and muscle strength had 98% higher odds of experiencing depression and 60% higher odds of experiencing anxiety.

The researchers also looked at the separate correlations between mental health and cardiorespiratory fitness, and mental health and muscle strength. They found that each measure of fitness was individually associated with a change in risk but less significantly so than the combination of measures.

According to Aaron Kandola, the lead author of the study and a doctoral candidate in the Division of Psychiatry at University College London, United Kingdom:

Here, we have provided further evidence of a relationship between physical and mental health and that structured exercise aimed at improving different types of fitness is not only good for your physical health, but may also have mental health benefits.

Aaron Kandola

The study is a robust prospective study with a long follow-up period of 7 years and objective measures of both the risk factor (cardiovascular fitness and muscle strength) and the outcome (depression, anxiety, or both).

Although it demonstrates a correlation between physical fitness and better mental health outcomes, this does not necessarily mean that there is a causal relationship between the two. For example, it could be that people with better mental health are more likely to stay physically active.

However, the researchers deployed various statistical techniques that they say suggest that there is likely to be a causal relationship between physical fitness and better mental health.

In addition to adjusting for potential confounding factors that are associated with both low levels of fitness and depression and anxiety such as smoking the authors also conducted a number of sensitivity analyses.

They checked for reverse causation (when the outcome is actually the cause) by excluding people who were depressed or anxious at the start of the study. They also changed the cut-off values that determined whether people had depression. Neither of these analyses changed their findings.

What remains is the need to demonstrate the mechanisms that might account for this relationship.

Nonetheless, the findings are still important. As well as providing further evidence for the beneficial effects of physical activity on mental health, the study is also one of the first to use objective measures of physical fitness to do so.

For the researchers, this could mean that quantitative physical fitness measures and, in particular, measures of both cardiorespiratory fitness and muscle strength rather than self-reports of physical activity could potentially serve as indicators of mental health risk for clinicians.

Encouragingly, the researchers note that a person can meaningfully improve their physical fitness in as little as 3 weeks. Based on their figures, this may reduce the persons risk of developing a common mental health condition by up to 32.5%.

For Kandola, the findings are particularly pertinent given the effects of the current COVID-19 pandemic.

Reports that people are not as active as they used to be are worrying, and even more so now that global lockdowns have closed gyms and limited how much time people are spending out of the house, says Kandola. Physical activity is an important part of our lives and can play a key role in preventing mental health disorders.

Link:
Large study finds clear association between fitness and mental health - Medical News Today

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Research has shown that exercise boosts immunity, produceshappiness-generating endorphins, and lowersthe presence of the stress hormone cortisol. With this knowledge, we're left with no excuse but to take in regular moderate exercise. While exercise won't stop you from catching COVID-19, the benefits offered by exercise do help in improving overall health and bodily function, which is more than necessary under these circumstances.

Each time you exercise, you wake up billions of immune cells that work to kill off viruses. Keeping a regular workout routine ensures thatthese cells continue to recirculate in order to better protect you from coming down with an illness. Another benefit of exercise is the release of proteins that drive immune cells towardinfection and the added defense against infectedcells.

According to Dr. Zhen, Yan, Ph.D., of the University of Virginia School of Medicine,exercise may lower the risk of acute respiratory distress syndrome (ARDS), which is cited as a major cause of death in patients affected by COVID-19. Honestly, with all the benefits that exercise has to offer outside of trimming waistlines, this is just another reasonto get moving.

Because COVID-19 has rendered Americans more sedentary than ever, these low activity levels could pose long-lasting health risks in conjunction with becoming more susceptible to illness.The recommended amountof exercise is 150 minutes of moderate work or 75 minutes of high-intensityaerobic activity, plus two strength-training sessions. This can be in the form of a daily jog through the neighborhood, YouTube workout videos, or getting in touch with a local fitness center to see if there are small group classes or personal training sessions available.

Colorado is known for being a state chock full of active men and women and to see these stats decline should be encouraging enough to establish new exercise habits or get back into an old routine.

Fitness centers all over Colorado havenoticed that ever since gyms and studios have reopened, gym-goers have been able to get back to their routines and workouts. In fact, some gyms, like Club Greenwood, have allowed members to book an entire studio for their own personal workouts or cardio. Members are now able to get back to their favorite yoga or group fitness classes with their instructors.

Asthings settle into a "new normal", it's only a matter of time before working out becomes second nature again. That being said, as we continue down the road of this pandemic, continue to wash your hands, wear a face mask, social distance, and stay home if you're feeling ill.

It's no question that stress and frustration are at an all-time high, and as we enter flu season, it's especially important to take the necessary steps towards staying healthy. If an ounce of prevention is worth a pound of cure, we can all do a little bit for long-term health benefits.

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How to Fight COVID-19 With Fitness - ourcommunitynow.com

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