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Blue Apron is a popular meal kit service that delivers two to four recipes per week directly to your door, along with all of the ingredients you need to prepare them.

While Blue Apron is one of the least expensive meal kit delivery services, its still more expensive than grocery shopping in most cases and not necessarily a good fit for people with strict dietary needs.

This article reviews how Blue Apron works, its pros and cons, and how it compares with its competitors.

Blue Apron is a meal kit service that delivers two to four recipes to your door each week, along with all of the preportioned ingredients you need to make the recipes. Its one of the most well known and widely used meal kit delivery services.

Many people value the convenience offered by Blue Apron and comparable services, as they cut down on the time needed to meal plan and grocery shop.

Using a meal kit delivery service can also help you expand your cooking skills and give new foods and cooking methods a try.

Additionally, Blue Apron offers a healthier and less expensive alternative to dining out regularly for people who are too busy to meal plan and grocery shop for each day of the week.

Blue Apron is a meal kit delivery service that sends recipes and preportioned ingredients to your home each week.

Blue Apron offers three meal plans:

Each meal plan has a rotating weekly menu from which you can choose your meals. The Signature plan offers 10 recipes per week to choose from, the Signature for Four plan offers 7, and the Vegetarian plan typically offers 23 selections.

Some meals may fit certain dietary patterns, including low carb, reduced calorie, or diabetes-friendly. However, the only meal plans offered are Signature (for two or four people) and Vegetarian.

Blue Apron offers a Signature plan for two or four people, or a Vegetarian plan for two people.

All of the ingredients in Blue Apron meals are free of genetically modified organisms (GMOs). Additionally, some of the produce and ingredients in the boxes are organic, depending on ingredient availability and sourcing.

Its animal proteins are all fed a diet thats free of animal byproducts, antibiotics, and hormones. Plus, they must meet Blue Aprons animal welfare policy. All seafood is sustainably sourced, according to Seafood Watch, a nonprofit program.

Note that allergens are disclosed for each recipe, but the ingredients are packaged in a facility that also processes common allergens. In fact, Blue Apron recommends that you dont use the service if you have a severe food allergy.

Ingredients included in the boxes include all of the proteins, seasonings, sides, and fresh produce you need to create your complete meal. The meals offered by Blue Apron offer bold and classic flavors from a variety of cuisines and cooking methods.

At the time of this writing, some of the menu offerings include:

Blue Apron uses non-GMO ingredients, some organic products, hormone-free meats, and sustainably sourced seafood. There is a risk of allergen cross-contamination. Recipes feature a variety of flavors, regional cuisines, and cooking methods.

Blue Apron may not be a great option for people with specific dietary needs or preferences, such as gluten-free, allergen-free, vegan, keto, or paleo.

While the meal service caters to vegetarians, the selection of vegetarian options is limited to just 23 recipes per week meaning theres little to no room for swapping out vegetarian recipes that you may not like.

However, within the weekly menu, Blue Apron offers some selections that may be a good fit for certain dietary needs, such as:

However, theres no guarantee that there will be enough of these options offered each week to fill your order with one particular type. As such, Blue Apron may not be the best choice for people with specific dietary needs or preferences.

Blue Apron doesnt specifically cater to strict dietary needs, but each week it may offer some meals that fit specific needs. For this reason, Blue Apron may not be ideal if you follow a strict diet or have severe food allergies.

This table provides information about the per-serving price for each meal plan offered by Blue Apron:

As you can see, prices for Blue Apron meals vary from $7.49$9.99 per serving. Two-serving meals cost a flat $9.99 per serving, and four-serving meals are priced based on how many recipes you receive per week.

Additionally, if you only order two recipes per week from the Signature or Vegetarian plan, youll be assessed an extra $7.99 shipping fee each week. This is notated in the table above with an asterisk.

Shipping is free for all Signature for Four plans, as well as if you order three or more recipes per week with a Signature or Vegetarian plan.

Blue Aprons price ranges from $7.49$9.99 per serving, depending on the size of your order. Smaller orders may also have a $7.99 shipping fee.

This table compares Blue Apron with other meal kit delivery services not preassembled meal delivery services.

If youre interested in prepared meal delivery services, look into options like Freshly or BistroMD.

Blue Apron is one of the least expensive meal kit delivery services, and unlike its competitors, it offers a free shipping option. However, its options for special diets are very limited compared with competitors like Sun Basket.

Blue Apron is one of the least expensive meal kit delivery options, but it offers extremely limited selections for people with specific dietary needs.

Blue Apron may be worth the price if youre interested in cooking more healthy, balanced meals at home and value the convenience of a meal kit delivery service.

It may be especially beneficial for individuals or small families who are busy and find themselves eating out often out of convenience.

However, if you have strict dietary needs or severe food allergies, you should consider another meal kit delivery service that caters specifically to your dietary needs.

If you want to learn more about who may find Blue Apron worth the price, check out this article.

Blue Apron is ideal for individuals or small families who want to cook more without the hassle of meal planning and grocery shopping. However, other meal kit services may be a better fit for people with strict dietary needs.

Blue Apron is a meal kit delivery service that offers a wide variety of appealing recipes for people with no specific dietary needs.

Compared with other meal kit delivery services, its one of the least expensive options. However, it offers fewer options for people with strict dietary needs and preferences than some of its competitors.

If you value the convenience offered by meal kit delivery services and dont have any specific dietary needs, Blue Apron may be a great option for your household.

Get started with Blue Apron here.

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Blue Apron Review: How It Works, Pros, Cons, and More - Healthline

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Wellness has been on our minds more than ever this year. And while diet culture can be incredibly toxic and harmful, we at GLAMOUR don't promote wellness plans for their weight loss benefits, but for their potential to make us feel our healthiest, strongest, most energised and supported selves. Not to mention the skincare benefits (we all know that enviable glow starts from within).

While diets like Noom, keto, FODMAP and 5-2 have all been doing the rounds in our search history of late, it's the 16:8 diet that's proving one of the most popular over the past couple of months. But what on earth is it?

The 16:8 diet is a type of intermittent fasting in which you only consume drinks water, coffee, tea and other unsweetened beverages for 16 hours every day, then eat during the remaining eight hours.

Based on the book 8 Hour Diet: 8-Hour Diet: Watch the Pounds Disappear Without Watching What You Eat! by David Zinczenko and Peter Moore, the idea is that the longer fasting time allows your body plenty of time to digest food, process its nutrients and burning away calories, without leaving you sluggish or bloated.

You set the eight-hour time frame and the best part there are no restrictive rules on what you can and can't eat (which we know can be extremely reductive and take a considerable toll on our mental health). Eat whatever you like in that eight-hour window, of course ensuring it's as balanced as possible to help you feel your best self.

Plus, because you'll be sleeping through most of the 16-hour fasting window, it's way more achievable than other wellness plans.

"The most common hours adopted for the eating period is 12 till 8pm," Tom Jenane, nutrition and fitness expert, told Good To Know. "The reason for this is because people arent normally that hungry in the morning, you dont want to be consuming too many calories during the evening and this allows us to eat our lunch and dinner as well as a snack."

Remember that the right wellness plan for you will depend on factors including your level of activity, health concerns and dietary requirements. Always speak to your GP for advice.

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Wellness Plans: What Is The 16:8 Diet? - GLAMOUR UK

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Eat This, Not That!

States from New Mexico to Massachusetts are increasing restrictions as coronavirus cases and hospitalizations surge across America. The latest state to tighten up is Ohio, where Governor Mike DeWine just ordered a statewide curfew, which begins at 10 p.m. Thursday, Nov. 19 and ends Dec. 10. "Basically, we want people home by 10 o'clock," DeWine said. "We're not shutting down, we're slowing down." If you work late or work early, or need to get groceries, or walk the dog, or need to go to the hospital, it's permitted, and you won't get pulled over by policeDeWine hopes "common sense" will prevail. "We believe this will help reduce #COVID19 spread," he tweeted. Read on to hear why he felt this measure was necessary, and to ensure your health and the health of others, don't miss these Sure Signs You've Already Had Coronavirus.The Ohio Curfew Comes as More Than 3,500 People are HospitalizedThe announcement comes as hospitalizations increase. "Ohio Gov. Mike DeWine said on Oct. 13, there were 1,000 people in Ohio hospitals with COVID-19," reports the local CBS station, Local 12. "On Nov. 5 that number doubled. A week later, the number was 3,000. As of Nov. 11, the number is 3,648. The Ohio Department of Health said there are 7,079 newly reported cases. The state's total is up to 312,443. Thirty deaths were reported bringing the total to 5,772."DeWine hopes the curfew can stop people from socializing. He said you can visit a friend but "be home by 10 o'clock." Other restrictions had already gone into place to limit parties. "Despite the health order that limited mass gatherings to 10 people that was signed in April remaining in effect, we have seen rampant spread of the virus as a result of banquets, wedding receptions, and social gatherings following funerals," DeWine said. "We have seen great tragedy associated with such events. It's not the ceremonies causing the problem. It's the party afterward."RELATED: Unhealthiest Habits on the Planet, According to DoctorsThe Curfew Was Endorsed by the Restaurant Association and Others"We believe the curfew is the best choice to slow things down right now," Ohio Restaurant Association president and CEO John Barker said during DeWine's Tuesday briefing.The Ohio Chamber of Commerce and Ohio Manufacturers' Association also endorsedthe curfew."Shutting down our economy again, or even closing certain businesses altogether, is definitely not the solution," Ohio Chamber of Commerce President&CEO Andrew E. Doehrel and Ohio Manufacturers' Association President Eric Burkland said in a statement."A temporary curfew may be the least disruptive option to our recovering economy that can be taken right now to give our health care providers necessary breathing room."RELATED: Dr. Fauci Says Most People Did This Before Catching COVIDHow to Stay Safe During the PandemicAs for yourself, do everything you can to prevent gettingand spreadingCOVID-19 in the first place until there's a vaccine available: Wear your face mask, get tested if you think you have coronavirus, avoid crowds (and bars, and house parties), practice social distancing, only run essential errands, wash your hands regularly, disinfect frequently touched surfaces, stay outdoors more than indoors. "We have seen what happens when you don't do that by the very unfortunate experiences that have become very public now in the United States. I mean, that's proof positive," says Fauci. And to get through this pandemic at your healthiest, don't miss these 35 Places You're Most Likely to Catch COVID.

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The One Thing All Successful Weight Loss Diets Have in Common - Yahoo Canada Shine On

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By: Lifestyle Desk | New Delhi | November 17, 2020 10:50:29 amEnsure your diet helps you tide over skincare troubles. (Source: Getty Images/Thinkstock)

We all want our skin to glow and remain blemish-free throughout the year. However, it requires time and effort for the same as each season brings along its share of skin woes. But, worry not as you can make some simple lifestyle changes that can help you tide over weather changes and get soft and supple skin even in winters. So are you all set to try these simple remedies from dermatologist Dr Geetika Mittal Gupta?

In an Instagram post, she said that her mantra for healthy skin has always been to glow from inside out. What we eat has a direct effect on our skin, and eating a healthy diet full of good fats, antioxidants, vitamin C, collagen, and amino acids can mean the difference between a fresh, glowing complexion and a tired, puffy, wrinkled one, she said.

Here are some foods she suggested that have a valuable impact on our skin.

Avocado

High levels of healthy oils and vitamin E, both of which are found in avocados, provide building blocks for healthy skin cell function.

Almonds

Almonds are natural emollients that hydrate the skin and prevent dryness. They are also rich in vitamin E, which helps protect the skin from harmful UV rays.

Green tea

Green tea is full of antioxidants, which eliminate free radicals and prevent flaky skin. The antioxidants also help reduce fine lines and wrinkles.

Carrots

Carrots are loaded with vitamin C, which helps your body produce collagen, a protein thats vital to maintain the skins elasticity.

Spinach

Spinach is a must-have if you want glowing skin. It contains vitamins A and C, and antioxidants that fend off all sorts of skin infections. Spinach is rich in iron and can help you fight anaemia and adds colour to pale skin.

Pumpkin seeds

They are definitely worth snacking on. Just an ounce of these seeds contain 18 per cent of your recommended daily intake of heart-healthy magnesium.

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Every year, people wring their hands over which wine to serve with the turkey, potatoes, and dressing, even though we already know that Champagne is the best choice. But not everyone can drink Champagne (or any alcohol for that matter) andwhile its thirst-quenchingwater is just not celebratory enough for Thanksgiving day. Luckily (for everyone, but especially for me), Diet Coke exists, and it is the perfect beverage to pair with The Big Meal.

(Before I continue, let me say that I will not tolerate any chemophobia-fueled Diet Coke slander in the comment or in my inbox. Its a delicious beverage I have been enjoying since I was five, and I am fine.)

Anyway. Diet Coke possesses many of the same qualities that make Champagne perfect for Turkey Day. To quote an expert source (myself), like Champagne, Diet Cokes acidic, bright, effervescent nature makes it the perfect foil for salty, fatty food, which is exactly what a good Thanksgiving menu is comprised of. (Unlike Champagne, you can get a two-liter for two bucks.)

Diet Cokes refreshing, almost aggressive tartness comes from two of my favorite acidsphosphoric and citricand they are the heroes that make it so perfect for washing away rich savory flavors and preparing your mouth for the next bite. (They are also why Diet Coke is so good with cheeseburgers.)

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Diet Coke is a little sweeter than sparkling wine, yes, but its a sugar-free sweetness. Unlike a classic Coca-Cola, Diet Coke doesnt coat your palate or make your teeth hurtit simply cleanses your palate before moving on to your stomach, which it settles slightly with its bubbles. (Its also calorie-free, which some people care about, though I do not.) Diet Coke even pairs well with most desserts. (Try it with a peanut M&M if you dont believe me.)

Diet Coke is caffeinated, which helps combat those post-turkey sleepy feelings, and non-alcoholic, which helps prevent seasonal arguments (though its unlikely your anti-vaxxer cousin or racist uncle will be at Thanksgiving this year due to... you know.) It also comes in all sorts of flavors now, which is fun, though I have not found one I enjoy more than regular Diet Coke (which tastes like a robots bathwater, and is perfect).

If you know youre going to have Diet Coke haters at your table (we cant choose our family!), you might want to offer a few other choices. Unsweetened tea, seltzer, and ginger ale are all nice, alcohol-free choicesthough none will cleanse a palate, nor make me as happy, as Diet Coke.

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Why Diet Coke Is the Perfect Thanksgiving Beverage - Lifehacker

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To look at calisthenics athlete and fitness influencer Chris Heria, you'd think there's nothing he doesn't know about working outbut that wasn't always the case. In a new YouTube video, Heria shares five pieces of advice for people who are just starting out on their own fitness journey, inspired by the mistakes he made himself as a gym beginner.

"If you're not already doing so, being very aware of your macronutrients and having a balanced diet will immediately give you results," says Heria.

"When I first started working out, I was abut 135, 140 pounds, and I always knew you needed to eat to grow, and the importance of protein, and I would increase my calories and my protein intake to gain more muscle mass. But in the beginning I wouldn't track my macros; it was a lot of trial and error for me in the beginning, but if I had counted my macros, I probably would have gained a lot more muscle a lot faster."

Knowing how and when to breathe during a workout can make a huge difference in terms of your rep count and ability to lift heavier, Heria explains. "If you exhale all your air going down in a heavy squat, you may not be able to come back up," he says. "But if you exhale going up on your squat, you're going to be able to deliver more power, which is going to increase your repetitions. And if you're increasing repetitions, you'll be able to build more strength and muscle."

Ensure you are breathing in through your nose and filling up your diaphragm, then breathing out through your mouth, emptying out the diaphragm. "Breathing like this allows more oxygen into your body, which is needed for your brain and muscles while you're working out," he says.

When Heria first started working out, he had the common misconception that he couldn't start training for more advanced calisthenics exercises until he was at an advanced level. However, there are plenty of beginner-friendly progressions which can help you to prepare for those more complex moves.

"If I'd known exactly what progressions to do, in the exact order, I would have achieved these exercises way sooner, and I would have hit way less plateaus in the process," he says. "On the same note, knowing when to progress onto the next progression and not staying on one progression for too long, is very important."

Having a better understanding of your own body and how each muscle works is key to maximizing the effectiveness of your workouts, says Heria. "Without a proper understanding of physiology and anatomy, you can be walking into the gym thinking that you're going to get big arms just by doing dumbbell curls, not understanding that there's many muscle groups in your arm that make up and help the strength in your arms."

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"Find a physical activity that you're passionate about, and use it as natural motivation to work out," Heria advises. Prior to starting his calisthenics training, he was involved in skateboarding and martial arts, and he found that improving his performance in one area tended to have a positive impact on other aspects of his fitness too.

"Every time I would see improvements in my strength and workouts, I would see it transfer over into my other physical activities, like having more powerful legs for skateboarding, improved cardio for endurance, and more explosive power for martial arts," he says. "This mindset of having another purpose changed the whole mood for my workouts; instead of dreading my cardio sessions, I was actually excited and pumped to work out, because every time I would train and get stronger I would get better at my craft. That was easy motivation for me to be more consistent and train harder."

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A Calisthenics Athlete Shared the 5 Workout and Diet Tips He Wishes He'd Known as a Beginner - menshealth.com

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Wednesday, 18 November 2020, 12:45 pmPress Release: University of Auckland

Lockdowns took a toll on New Zealanders diets,with most people consuming more unhealthy snacks and drinks,according to a study led by researchers from the Universityof Auckland.

The Covid Kai Survey of 3,028people ran from April 24 to May 13 when New Zealand was atalert levels three and four. Results of the online surveyhave just been published in the Journal of the Royal Societyof New Zealand.

Most people increased consumption offoods and drinks classified as unhealthy, such as sweet andsalty snacks, white bread and pasta, processed meat andsugary drinks.

The results suggest the governmentshould put more emphasis on nutrition during any futurelockdowns, according to the authors, led by Dr SarahGerritsen, of the School of Population Health in the Facultyof Medical and Health Sciences.

Two-out-of-threepeople increased their score on an unhealthy diet measure,with 40% eating more sweet snacks and 33% eating more saltysnacks. One-third of respondents increased alcohol intakeand 20% drank more sugary drinks.

Dr Gerritsen said:With the restaurants, fast-food chains and take-awayoutlets closed, we wondered if more home-cooked meals wouldresult in healthier eating over the lockdown. Butindependent grocers, and fruit and vegetable stores werealso closed which may have limited options for buyinghealthy food.

Supermarkets, dairies and petrolstations, which remained open during the lockdown, arecharacterised by heavy marketing of ultraprocessed foodswhich can have excessive energy and are high in added sugarand salt, said Dr Gerritsen.

New Zealanders are notthe only ones who have struggled to eat healthily during thepandemic. Research from around the world shows time at home,boredom, and heightened stress lead to more snacking, partlybecause food is constantly available at home.

Healthmessages from the government during lockdown focused oninfection control, physical exercise, mental health,accessing health care, and family violence. Anotherresearcher in the Covid Kai Survey team, Dr Lisa Te Morenga,said: Public health advice could include the importanceof nutrition for immunity, how to prepare healthyhome-cooked meals, and tips to avoid eating in response tostress.

During future lockdowns, the governmentcould allow independent grocers to stay open; restrict themarketing and promotion of unhealthy food, alcohol, andsugary drinks; and subsidise healthy foods like fruits andvegetables, especially for families on low-incomes, theauthors say.

Researchers from the University ofAuckland (School of Population Health, School of Nursing,and Discipline of Nutrition and Dietetics), VictoriaUniversity of Wellington (School of Health) and OtagoUniversity (Department of Human Nutrition) conducted thestudy. The survey was part of an international study across38 countries led by researchers at the University of Antwerpin Belgium.

Talking of the methodology, Dr Gerritsensaid: A survey that is representative of the populationwas not able to be conducted during the lockdown. The onlinesurvey was biased toward those who are more likely to be onsocial media, with high literacy, and interested in foodissues.

ends

Thepeer-reviewed and open-access article:

https://doi.org/10.1080/03036758.2020.1841010

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Covid-19 Lockdowns: New Research Shows The Toll On Our Diets - Scoop.co.nz

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This article was originally published here

Nutrients. 2020 Nov 12;12(11):E3467. doi: 10.3390/nu12113467.

ABSTRACT

We aimed to assess the perceived impact of the lockdown, imposed to control the spreading of COVID-19, on the adherence of Italian celiac disease (CD) subjects to the gluten-free diet by a web-based survey. A total of 1983 responses were analyzed, 1614 (81.4%) by CD adults and 369 (18.6%) by parents/caregivers of CD children/adolescents. The compliance with the GFD was unchanged for 69% of the adults and 70% of the children, and improved for 29% of both. The factors increasing the probability to report stricter compliance were the presence of CD symptoms in the last year before the lockdown (odds ratio (OR) 1.98, 95% confidence interval (CI) 1.46-2.26), a partial usual adherence to gluten-free diet (GFD) (OR 1.91, 95% CI 1.2-3.06), and having tried recipes with naturally gluten-free ingredients more than usual (OR 1.58, 95% CI 1.28-1.96) for adults; the presence of CD symptoms in the last year (OR 2.05, 95% CI 1.21-3.47), still positive CD antibodies (OR 1.89, 95% CI 1.14-3.13), and other family members with CD (OR 2.24, 95% CI 1.3-3.85) for children/adolescents. Therefore, the lockdown led to a reported improved adherence to the GFD in one-third of the respondents, in particular in those with previous worse disease control, offering the opportunity to avoid sources of contamination/transgression and increase the use of naturally gluten-free products.

PMID:33198212 | DOI:10.3390/nu12113467

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Adherence to the Gluten-Free Diet during the Lockdown for COVID-19 Pandemic: A Web-Based Survey of Italian Subjects with Celiac Disease - DocWire News

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Some Hollywood stars, such as Christian Bale, are famous for their body transformations for different roles they played, while others are well-known for having a fit physique in general. The latter group includes Chris Hemsworth, a.k.a Thor, and Henry Cavill, a.k.a. the Man of Steel. Cavill, who plays Geralt of Rivia (the Witcher) in the hit Netflix series has shared a snippet from his full body workout that got him in shape for the role (yet again).

After packing on quite a few pounds of muscle mass to portray the Man of Steel in 2013, Cavill once again returned to the gym to do the same for the role of the Witcher, and his full body workout to get in shape this time seems no less intense than that for Superman. If youd like a body like Geralt of Rivia or, erm, Kal-El of Krypton, you have come to the right place.

Needless to say, if you are planning on bulking up like Cavill, you'll need to eat a lot more than you usually do, and we are not talking about gorging yourself on pizzas and beer. We hope you like eggs and steak. For breakfast. Every day for six months. If you think you are dedicated enough to bulk up and work out like Henry Cavill, read on.

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(Image credit: Henry Cavill / Facebook)

Henryis famous for his roles in movies such as Mission:Impossible, Superman and most recently, the Netflix hit-series The Witcher. Cavill is also famous for looking like a Greek god in Beast Mode. He reportedly stands 6"1' tall and weighs around 200 lbs. This puts him in the 'obese' BMI category, technically, but we all know the extra pounds are not fat but muscle mass. And lots of it.

Unlike what many people think, Cavill's 'super built phase didn't start with Superman: Man of Steel. No, he had a pretty chiselled body in the 2011 movie the Immortals, when he was around 28 years old. Admittedly, he didn't look as big as he does now. Henry Cavill's workouts have got progressively more brutal as time has gone by.

(Image credit: Henry Cavill / Facebook)

It is worth mentioning straight away that no workout alone would've bulked Cavill up to a level where he is now. To pile on muscle mass, Henry was eating loads and kept a strict diet too in order to speed up his muscle building efforts. According to manofmany, his diet consisted of industrial amounts of protein some of it sourced from the best protein powders and carbs, both being essential for muscle building and recovery.

Another source also confirms this by mentioning steaks and eggs for breakfast and multiple lunches to keep energy levels high throughout the day. Keeping the carb and protein levels this high meant that his body was ready for the gruelling workouts, almost 24/7. The system worked, judging from how fit he looked in every role he took since 2011.

(Image credit: Henry Cavill / Facebook)

And you might think: "I can have steak for breakfast, no problem", just think about it. It's not about having a steak for breakfast once a month; it's having the biggest steak and eggs breakfast every day for six months while working out for hours each day. You have to be strong not just in your body but also in the head to do this.

What is the Henry Cavill Witcher workout and why would you choose it over other workouts that are also equally good for building muscle, such as the 10,000 swing kettlebell workout? At the end of the day, any type of resistance training, combined with a strict diet, will result in the increase of muscle mass, so pick whichever workout you prefer and stick with it, at least for a few months. You will see results soon enough.

(Image credit: Netflix)

According to Men's Health, Cavill's workout was relatively straightforward, which is understandable as he has already been in a good shape for years, so for the Witcher, he 'only' had to accentuate some areas of the upper body, as opposed to starting from scratch.

The exercises mentioned in the aforementioned article are not meant to be performed back-to-back, as Cavill mentions: "Those are moves that we put into workouts, depending on which muscle group or muscle groups we're working that particular day." Meaning that these exercises are highlights from his workouts and not the complete workout itself.

That said, the five exercises below can form a simple full body workout and work most of your body. Maybe instead of the hyperextension, you can do bench presses to grow those pecs and triceps. Or overhead presses for bigger delts. Or both.

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Romanian deadlifts are a deadlift variation (surprise!) and they mainly work the hamstrings, glutes and the lower back, especially the Erector Spinae, the muscles supporting the spine. Romanian deadlifts are performed with heavy weights and therefore the incorrect form could result in your lower back muscles being pulled as opposed to gains. Keep the spine neutral, your shoulders wide and lift from your hamstrings/glutes.

The Witcher workout included three sets of 10 reps of this exercise with a four second eccentric (negative) phase and a 2 second pause before the concentric (positive) phase.

Surprisingly, in the not so many exercises mentioned, there was another one that focuses on the hamstrings, glutes and lower back: hyperextension. That said, hyperextension is an excellent leg day staple exercise and would really bomb the hamstrings, done on the same day with Romanian deadlifts.

The workout recommends three sets of 10 reps with a two second hold at the top.

Oblique static holds are similar to planks in a sense that as opposed to moving, they require you to hold a position for a prolonged period of time. And while the plank and especially the hardstyle plank targets the whole of the core, oblique static hold focuses on the side of the abs.

The workout recommends doing three sets of 30 second holds per side.

Bomb the delts with this shoulder exercise. The 3-way shoulder raise works well because it requires you to work the muscles for longer and from a different angle with each rep. This exercise is not as good for bulking up, rather for accentuating and defining shoulder muscles.

The workout recommends three sets of 15 reps from each position.

This is a brutal biceps exercise. Usually, with alternating dumbbell curls, you give one side a bit of a break when you curl the weight on the other side. But by adding the iso-hold, you work both sides all the time, loading the biceps way more than 'just' doing curls. Be extra careful when doing this exercise.

The workout recommends three sets of 10 reps per arm.

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Noom - Getty Images Noom is subscription-based weight-loss app that focuses on establishing on healthier habits for the long term. But is it worth it? Like any other diet plan, Noom still has its pros and cons. Here's what you should know before you download it.

It's no secret that fad diet plans tend to backfire. Establishing new healthy habits is what leads to lasting change and well-being for life. Enter Noom, the weight-loss app and personalized meal-planning service that became one of the most Googled diets in 2019. While it's definitely trendy, Noom is all about making long-term changes to achieve your weight-loss goals.

But is it worth it? Like any other diet plan, Noom still has its pros and cons. Here's what you should know before you download it.

Targeted at millennials, Noom is a health app designed by behavioral psychologists, nutritionists, and personal trainers to help you lose weight for the long run. It focuses on making tangible, sustainable lifestyle shifts rather than encouraging more extreme styles of eating (e.g., cutting out specific food groups or nutrients). The app, which Noom says has helped over 1.5 million people lose weight, allows you to:

Since it was developed by psych docs, the ideology behind the coaching and content is designed to "'break your self-sabotaging behaviors and develop balanced relationships with food and yourself that last," Noom states. They also claim that people who use the Noom app and adapt a healthy lifestyle lose an average of 18 pounds in just 16 weeks.

The Noom app itself is free to download or you can start the process on their website. You'll first be taken through a detailed quiz that has three parts; first, you'll go through the demographic profile section that asks for your height and weight, as well as what your health goals are and if you have a goal weight in mind. After answering some preliminary lifestyle questions and information about your current health status or conditions, you input your email address and a program plan is revealed estimating how much time it will take you to lose the desired amount of weight.

The second part of the quiz looks at habits and behaviors, and allows you to pick a focus for your plan on nutrition, physical activity, or building good habits. Finally, the activity and nutrition portion includes basic questions about your current health practices as well as behavior change questions. After this step, to claim your personalized plan Noom requires a credit card.

Noom is currently offering a 7-day trial option for as little as $0.50 on their website given the current global health crisis, but after that your card will be charged to continue. Program pricing starts out at $59/month, but the price goes down as you commit to longer periods of time. The cheapest price you can get Noom for is on their annual auto-recurring plan which costs $199 (averages to just over $16 a month). And if you refer a friend, they'll get a 20% discount and you'll receive a $20 Amazon credit as well.

The best thing about the Noom app is that it encourages eating real, whole foods and recommends more nutrient-dense meals and snacks as often as possible. An algorithm breaks down your personalized energy needs and how many calories to eat from protein, fat, and carbs. You can adjust your calorie budget if you think it's too high or too low, though the minimum calorie budget Noom allows for females is 1,200 and 1,400 for males. And the app is realistic in helping you set long-term goals and gradually lose weight without resorting to fad diets and restrictive eating patterns that aren't sustainable.

To help you follow those guidelines, the app asks you to log what you eat, an evidence-based method that helps you stay in touch with how much youre eating and what types of foods you gravitate towards. According to recent research from Duke University, those who may be overweight or obese and choose to track their daily meals using a smartphone app actually were able to lose a significant amount of weight. This research, published in the journal JMIR Mhealth and Uhealth in early 2019, suggests that those who regularly input their meals into tracking apps were able to lose more weight than those who were simply trying to watch their diet. And more than 77% of Noom users reported losing weight after using the app for nine months, according to 2016 Scientific Reports study that looked at data from more than 35,000 people.

When tracking food, you'll search the database of more than 150,000 foods or scan the barcode on packaged items when you're food shopping, to get feedback and keep yourself on track. There's also a recipe database categorized into breakfasts, lunches, dinners and snacks. The app rewards you for eating wholesome, nutrient-dense foods through its color-coded system. Their green, yellow, and red based system is not something new and is a common method used with other health programs. Noom claims that the color-coded system is based on caloric density and not denoting good or bad foods.

The individualized coaching is also essential, since it provides a veritable cheerleading team through your phone who can help you stay engaged with the platform. Each day, you receive a personalized list of steps to check off designed to reach your established goals. The feedback draws on psychology, nutrition, and exercise physiology. An assigned coach (that goes through a Noomiversity course approved by the National Board for Health and Wellness Coaches, but not necessarily a registered dietitian or certified trainer), can offer advice between 9 a.m. and 5 p.m. on weekdays. Mini health articles are also available on the app to provide inspiration and keep you on track.

If you have hypertension or diabetes, you can also log blood pressure and blood sugar manually or by syncing app-friendly devices, which is key for anyone looking to track their progress or share their data with a physician or family member. But what makes Noom really stand out is that it encourages community. Groups of goal-setters can offer support and chat real-time a great model for anyone who feels encouraged by interpersonal communication and camaraderie (er, everyone, right?!). And for what it's worth, the reviews on the app are mostly favorable.

The $59 per month minimum is pretty pricey, and one of the primary complaints online is whether or not the app is "worth it." In comparison, WW (formerly Weight Watchers) has three tiers of programs; their top-tier program offers personal coaching and digital capabilities and costs $1.61/day (or just under $50 per month). Other health apps (like MyFitnessPal) provide similar food tracking capabilities designed for healthier habit formation free of charge. In fact, the same Duke University research focused on free apps for people to track their progress, showing there might not be a difference in results whether or not you pay for the service. Plus, Noom is only available through an app on your smartphone which is frustrating if you want to browse on your computer or tablet, especially for the money you are paying.

Another major downside: the aforementioned hours of operation. While its not exactly practical to make the provided coaches available 24/7, its often outside the work day dining out, traveling, and at night that many of the nutrition questions or dieting pitfalls come up. If you want after-hours support, the app can assign a goal specialist at an additional charge, but the cost may make it limiting.

And if you need more structure like a specifically curated meal plan, Noom may not be ideal for you. While Noom provides you with metrics and recipes for guidance, it doesn't curate a customized meal plan. This does provide flexibility with making your own daily menu and coming up with meals throughout the week, but some individuals work better with a more structured approach so it all depends on your personal preference. And of course before starting any new weight loss of physical activity program you should always consult your physician.

Since Noom does encourage habit formation and there are some real, substantial benefits to the behavior-change-for-life systems used to help guide you, it might be worth starting with the trial period.

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That said, your success on Noom will ultimately depend on how consistently you follow the program, utilize their coaches, and engage with their daily content. But if for any reason you feel as though the the apps content or coaching platforms trigger feelings of shame or unworthiness, its time to consciously unsubscribe. Using apps for accountability may be helpful for some people, though it doesn't guarantee it will universally work for everyone especially since achieving better health and weight loss is highly dependent on your personal taste and health goals. Knowing what works for you versus what seemingly works for everyone else can be tricky to navigate on a platform youre paying for. Better health and weight loss requires you to be in the drivers seat about the changes you make to reach your goals within the framework of your own personal boundaries, be it emotional, physical, or psychological. Remember that, and youre already on the right path to better health for life.

Excerpt from:
What a Nutritionist Really Thinks About the Noom Diet - msnNOW

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