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Reggie Grovey| Contributing writer

Exercise and proper nutrition are only good for you when you do it! Equally so, is the fact we must deal with many distractions that deter us from completing our much-needed exercise too. Thats why it is so important to identify and utilize strategies that will help keep you motivated to begin and maintain your exercise program for the rest of your life. Hopefully this weeks tips will be beneficial in that manner, and help bring you improved health and fitness results!

It has been my experience that most successful fitness programs have been incorporated smoothly into a persons weekly agenda as a way of life. This usually requires instituting change. And of course, change is never easy. However, the stress of this process can be minimized if you are aware and prepared to handle it effectively.

The first stage of change is usually precontemplation: This is where there is no apparent intention to actually make a change within the next 6 months, and there may not even be an awareness of the need to change. Here is where your family support system becomes so important and effective. Many times, the encouragement from a loved one can motivate us towards achieving a much-needed healthier lifestyle. This could develop into a neat situation where the family begins exercising together. I love the idea and it is a great way to spend quality time with your entire family, or significant other. A relaxing low impact walk on a pleasant evening is a nice way to get some exercise and great conversation with the one you love.

The next phase is Contemplation: Here you begin to weigh the time, effort, and cost necessary to make lifestyle changes. This is a very important step and I encourage everyone to put a little thought and focus into this one. For example, reviewing your family schedules, or budgeting your finances, and your considering all your options, etc.

Thirdly comes Preparation: You fall in this category if you are demonstrating efforts and plans to initiate changes. Youre getting closer now, if you can just get yourself to this stage! Deciding the gym or trainer of your choice etc.… would be examples.

Next comes Action: This is where you are actually in the process of making changes. When you get to this stage, you are well on your way to improved health and fitness habits as a way of life, and you can absolutely do this! Like training with weights and completing cardiothree to four timesa week, or eating sensible healthy meals that include a nice combination of healthy fluids, protein, moderate good carbohydrates, and healthy fat choices, etc...

Finally, after successfully completing these stages for change you must prepare for maintenance. Here you have demonstrated the ability to achieve your goals and are in the process of establishing methods to monitor and control your new behavior of exercise as a way of life. I am taking a wild guess here, but I bet you fall in this category, right? If you are in this category,keep up the good work! If you do not fall in this category, I have faith in you, and you should have faith in yourself, because with a little planning and change you will be on your way towards achieving your first realistic fitness goals in no time. It is never too late to start your exercise program.

Here are a few essential keys to successful change:

Develop a true desire to confront and face any fears about a healthy life style. Your better health is worth the effort.

Believe in yourself, you can be in the best shape of your life.

Gather knowledge that will help you achieve a healthy lifestyle change logically.

Write down your fitness goals, review them daily, and take action to achieve them. Set realistic short term and long-term goals.

Be prepared for setbacks because you will have them. Simply view them as learning experiences for continued success. Never give up!

Monitor, evaluate, and reward your progress.

As you identify and incorporate realistic changes towards your healthy lifestyle, I encourage you to keep a positive attitude. Dont allow anything to stand between you and your goal of feeling better, looking better, and performing better. Improving individual health benefits like lowering your blood pressure or cholesterol are great motivators that will help fuel your exercise program as a way of life.

Until next week, keep up the good work and please go out and make it anutritious and healthyday! To get started on healthy weight loss and nutrition call Reggies Personal Training& Nutrition, 104 E. Main, Downtown, Shawnee, (405) 613-0237, or message me on Facebook at Reggies personal training and nutrition. Ask about the 24-day challenge that jumpstarts weight loss, tones you up, and improves health!

Reggie Grovey is a local 21-year fitness professional and nationally certified personal trainer and Advocare Nutrition independent distributor.

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Helpful insight for starting your exercise and wellness program - Shawnee News Star

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Dear Editor,

This robust study adds to a lacking literature base regarding prescribed training techniques in an elderly population. Exercise represents a challenge for the elderly population for number of reasons, but the potential benefits are considerable [1]. Despite this, the study population examined appeared to be highly motivated, particularly in the control group. This likely contributed somewhat to the non-significant findings.

On the subject of evaluating adherence, Ormel et al. performed a large-scale systematic review of prescribed exercise in cancer patients. The important relevant factors that improved adherence included high motivation, regular feedback from trainers and a good level of baseline physical fitness [2]. This shows highly motivated elderly people will engage in prescribed exercise programs. However, the question is how do we engage those who are perhaps lacking motivation, have lower baseline fitness levels and may need more active expert input. An important consideration is how the demographics of the population can determine health outcomes. It would be interesting to see the outcomes in less motivated, co-morbid individuals, and in different socioeconomic circumstances. As shown by Costello et al., motivating factors for inactive and active individuals are similar; health concerns, socialisation and tailored exercise programs [3]. However, inactive individuals had more perceived barriers and lower fitness expectations of an older adult.

Another important question is whether the type of exercise affects adherence. In the present study, drop out rates are relatively higher for high-intensity interval training (HIIT) and moderate-intensity interval training (MICT), than for the control group. HIIT is well established as an effective form of exercise, which promotes cardiovascular health [4]. Studies comparing HIIT to traditional high-volume training (HVT), tend to find comparable effects in VO2max [5], VO2 kinetics and lactate threshold [6]. Therefore, HIIT is potentially as affective but more time-efficient. In this study there was a significant reduction in all-cause mortality in the HIIT versus control group. However, all groups did have a reduction in comparison to the general population. Thus, involvement in an exercise program of some form leads to beneficial outcomes though future studies should investigate the effects of time input for outcomes of HIIT vs. HVT, and determine whether this has any effect on adherence.

1 Benjamin E, Virani S, Callaway C, et al. Heart Disease and Stroke Statistics2018 Update: A Report From the American Heart Association. Circulation. 2018;137(12).2 Ormel H, van der Schoot G, Sluiter W, et al. Predictors of adherence to exercise interventions during and after cancer treatment: A systematic review. Psycho-Oncology. 2018;27(3):713-724.3 Costello E, Kafchinski M, Vrazel J, et al. Motivators, Barriers, and Beliefs Regarding Physical Activity in an Older Adult Population. Journal of Geriatric Physical Therapy. 2011;34(3):138-147.4 Weston K, Wislff U, Coombes J. High-intensity interval training in patients with lifestyle-induced cardiometabolic disease: a systematic review and meta-analysis. 2020.5 Gibala M, Little J, Van Essen M, et al. Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance. The Journal of Physiology. 2006;575(3):901-911.6 McKay B, Paterson D, Kowalchuk J. Effect of short-term high-intensity interval training vs. continuous training on O2 uptake kinetics, muscle deoxygenation, and exercise performance. Journal of Applied Physiology. 2009;107(1):128-138.

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Re: Effect of exercise training for five years on all cause mortality in older adultsthe Generation 100 study: randomised controlled trial - The BMJ

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Putnam Seniors were thrilled to be able get together when the Putnam County Office for Senior Resources hosted 2 live outdoors events during this past Fall Prevention Week. These events were aimed to educate and inform Seniors on the risks and dangers of falls and to develop fall prevention skills and awareness. They also served to bring seniors together after many months of isolation due to the corona virus.

Over 60 seniors attended the events Putnam County Veterans Memorial Park on Tuesday, September 22ndand Wednesday, September 23rdat Putnam Valley Town Park. The events were supported by the Putnam County Department of Health, Nuvance Health Putnam Hospital Center and New York-Presbyterian Hudson Valley Hospital. Events featured balance and tai chi exercises by instructors Naomi Cohen and Kim Cercena, and lectures and fall risk assessments by hospital physical therapists Kirsi Vera of Putnam Hospital and Jaclyn Cameron of Hudson Valley Hospital. Discussions on the impact of nutrition, medications, and home environment obstacles were led by OSRs nurse, Michael Lambe. Lunch was provided and served by OSRs nutrition staff.

This was the first in-person event hosted by OSR since March and it was blessed with sunny weather. Safe practices were readily adopted by the participating seniors all wore face masks and readily maintained social distancing throughout the event. Originally planned as a virtual program, Michael Cunningham, OSR Director, saw an opportunity to promote live programs with the prospect of more comfortable weather and the availability of large covered pavilions. The idea was also adopted by neighboring Dutchess, Rockland and Orange Counties.

Putnam County asked for and received a Proclamation from New York States Office for the Aging and the Governors Office which highlighted:

The prevention of 1 fall could result in cost savings of hundreds of thousands of dollars in emergency medical treatment, hospitalizations, in-patient rehabilitation and convalescent care, and subsequent home assistance. Multiply that by the numbers of seniors who participated in these 2 events and others statewide and the payback on the investment of time and effort in organizing these Fall Prevention Expos could be staggering.

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Stand With Us Putnam County's Fall Prevention Expo for Seniors - HamletHub

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Never doubt that a small group of thoughtful, committed citizens can change the world; indeed, its the only thing that ever has.

These words by Margaret Mead could easily apply to a small group of Sterling citizens who helped change our community in the late 1960s. Many older adults in our community were gathering at what is now the Sterling Foursquare Church to play cards and share in social and recreational time together. From that group the Senior Citizens Club was organized and chartered Oct. 6, 1969, with their mission being To add Life to Years, Not Years to Life. Over time the group ran out of room and decided that they needed a space of their own. In partnership with the Logan County Recreation Commission they were able to move activities to the Christ United Methodist Church annex three times a week.

This organization was the driving force in establishing the Logan County Heritage Center, they petitioned the City of Sterling for a space they could call their own. On Aug. 15, 1975, the Heritage Center opened its doors, at its current location of 821 N. Division Avenue; 255 members attending daily for pool, cards, games, music and dancing. At that time the Heritage Center was operated and financed through City of Sterling Recreation. In November of 1989, in an agreement between the City and the County the Heritage Centers operations and maintenance became the responsibility of Logan County.

The Logan County Council on Aging which started the 55 Plus Bus and offered in-home services to help keep our older adults safely at home, took care of the daily management of the building. Over time, due to how funding sources were distributed, the Area Agency on Aging absorbed these programs and continues to offer these services to Logan County citizens. The Council on Aging still calls the Heritage Center its home, and continues to help serve older adults needing assistance and continues to guide the Heritage Center as it grows and expands.

The Area Agency on Aging has a Senior Citizens Coordinator office on location to provide information, referrals, and senior health insurance counseling, in addition to other in-home services. The Area Agency on Aging also funds and manages the nutrition program, Meet & Eat. Once hosted at the Episcopal Church it has been at the Heritage Center since 1988. The Meet & Eat program provides meals at the center (when not closed due to COVID-19 restrictions) for those who want to share a meal and conversation with their peers, or you can have the meal delivered if you are 60 years of age and older.

In the fall of 2008 Tivity SilverSneakers exercise program was added to the lineup of the many activities and programs hosted at the Heritage Center. SilverSneakers Yoga led by certified instructor Kathy Graham is on Mondays and Wednesdays at 10:00 a.m. offering yoga and on Tuesdays and Thursdays, at 10:00 a.m., the center offers SilverSneakers Classic led by certified instructor, Cynthia Mills. Most recently one of their very own exercise patrons, Dorothy Hood was recognized as a finalist for the prestigious SilverSneakers Swanson Award.

Many of the Heritage Centers programs operate with the help of volunteers. They are blessed by many who are willing to share of their time and energy. They are tremendously grateful to their volunteers who have kept the centers meals going and to those who help the centers higher-risk adults with grocery shopping/errands during these unprecedented times.

The Heritage Center is staffed by a full-time coordinator, Cynthia Mills, part-time assistant staff members Mary Ann Berg, Jane Mullanix, and Joni Thompson, and custodian Julie Boren. They enjoy working with their Area Agency on Aging partners Tiffany Cady, Tracy Miracle, Karen Ness and Brenda Nelson. They want to thank those officers and board members serving on the Council on Aging and the Senior CitizensClub that have kept that 1969 spirit alive, To Add Life to Years, Not Years to Life. Please call the Logan County Heritage Center if you are interested in volunteering with them or if you would like more information at (970) 522-1237 or email us at heritagecenter @kci.net.

Please join the Logan County Chamber of Commerce in congratulating the Logan County Heritage Center as this weeks Business of the Week and for their efforts in tying our community together!

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Business of the Week: Logan County Heritage Center - South Platte Sentinel

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Banner Payson Medical Center is excited to share its newest health care program for the Rim Country community. Banner now offers cardiopulmonary rehabilitation services in Payson. Qualified rehab staff is available to complete assessments and treatment and are accepting new patients.

They are also joined by a mental health professional to help those who may struggle with anxiety or depression because of their health issues. It can be difficult to follow through with treatment when a patients emotional wellness is also challenged. Seeking to remedy this, the cardiopulmonary rehab treatment uses a holistic approach to manage ongoing health concerns.

Physical fitness is also a big part of the overall treatment. The programs goal is to get patients exercising in a closely monitored environment. Through the benefits of exercise patients feel better and improve chronic health conditions. We hope that the positive experience will lead patients to a lifelong relationship with exercise outside of their cardiac treatment and a higher quality of life, explains Lance Porter, Banner Chief Executive Officer.

According to the American Heart Association, cardiac rehabilitation can greatly improve the health and recovery of those who suffer from cardiovascular disease. Benefits include a 47% reduction in all-causes of mortality in patients who participated in cardiac rehab compared to non-participants.

In a recent study conducted by the University of Tennessee School of Nursing, it was found that Enrollment into a pulmonary rehab program after COPD exacerbation results in decreased dyspnea (shortness of breath) at six-month follow up and quicker recovery time as compared to patients who are referred to pulmonary rehab longer than six months after exacerbation. The facts are in and rehabilitation programs like this one deliver truly excellent patient results.

Potential patients

The cardiac rehabilitation program is designed to help patients who have recently experienced a cardiac event. This program helps patients regain strength and energy, speed recovery, and prevent heart issues in the future. This program uses exercise conditioning, strength training, nutritional counseling, education and emotional support. Candidates include those who have experienced:

A heart attack or heart failure

Angioplasty or coronary artery bypass grafting for coronary heart disease

A heart valve repair or replacement

Any other recent cardiac event

The pulmonary or respiratory rehabilitation programs are designed to help patients breathe easier, despite any lung condition. This program uses exercise conditioning, strength training, nutritional counseling, education and emotional support. Candidates include those who have experienced chronic obstructive and pulmonary diseases such as:

Interstitial lung disease

Course of treatment

After an initial evaluation, patients will receive an individualized treatment plan designed around his or her specific needs. The plan is developed jointly with the patient and their health care provider(s). Most patients complete their treatment within 8 to 12 weeks. Benefits from the program can include:

Reduced symptoms of shortness of breath, chest pain and fatigue

Reduced emotional stress, depression and anxiety

Improved flexibility and muscle tone

Improved energy level and mood

Quicker return to work or other activities

Reduced medication costs

Meet the experts

Banner has brought on experts to lead the program: Judy Lee, MSW, LCSW, is the program director and counselor; David Gorr, CRT Respiratory Therapist, oversees treatment.

A person gets referred either by calling us directly or through their physician, says Lee, We the program staff take things from there. We will check insurance, contact the primary care physician, and get the patient scheduled for an evaluation/assessment. Thereafter, the respiratory therapist and other clinical staff communicate with the patient, physicians, and even family on a regular basis. All reports get sent to the patients doctor.

Lee is an experienced leader and has worked with similar programs in the past. She recognizes how crucial the conversation is with both the patient and their doctor.

Once we begin working with a patient, we maintain communication with the physician, as this is a vital part in tracking a patients progress, says Lee.

Her passion for this program is contagious and her concern and care for her patients is apparent in all she does. Looking to the future Lee also plans to bring a behavioral health program for older adults to Banner Payson Medical Center. I have seen so many people whose lives have been transformed by programs like this one. Its pretty amazing and I am honored to be a part of that.

The new Cardiopulmonary Rehabilitation Center is on the hospital campus and open for new patients. Please call 928-596-4577 for more information.

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Cardiopulmonary Rehabilitation at Banner Payson | Health - Payson Roundup

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Generations Healthcare announces the opening of their new memory care center in Temecula, California.

TREMECULA, Calif. (PRWEB) October 13, 2020

Temecula Memory Care Center, a 64-bed memory care facility belonging to Generations Healthcare of Santa Ana, Calif., is now open and accepting residents. Located at 44320 Campanula Way in Temecula, the facility serves patients with Alzheimers, dementia and other mental health diagnoses. As part of the 80,000-square-foot Temecula Healthcare Center campus, Temecula Memory Care Center offers patients unique access to all of the services of a skilled nursing facility in addition to memory care services.

The staff at Temecula Memory Care Center is committed to providing a secure environment in which residents can enjoy a fulfilling life and participate in activities that help delay cognitive decline. Activities and social programs are designed to improve self-sufficiency, self-confidence and cognition, intending to help those with dementia maintain their independence for a longer period of time. Other services include the following:

The level of services an individual patient needs can vary greatly depending on each individuals health and circumstances. The facility takes a personal approach to memory care and customizes programs to engage each resident in memory care activities, with the goal of ensuring an uplifting experience for all.

The interest list for new residents with a desire to move into this beautiful, newly constructed facility is filling up quickly, said Jim Geddie, administrator of Temecula Memory Care Center. I am proud of our incredible team of professionals and the proven outcomes that we are able to offer our residents.

In addition to the services the facility offers, the following amenities and features are also available:

To watch this facility take shape and finally come to this point has been an incredible experience, Geddie said. We are honored to have the opportunity to welcome memory care patients into our facility and help them feel at home.

Temecula Memory Care Center is now accepting patients. For more information, call the main line at (866) 345-4636 or the facility cell at (714) 873-5203.

About Generations HealthcareGenerations Healthcare began operations in January 1998 with a single, 89-bed skilled nursing facility. Since that time, Generations has grown to 30 facilities comprising over 3,200 beds. Generations Healthcare was founded upon the belief that caring for the sick, the elderly and the infirm is a special and sacred stewardship. Guided by the values of kindness, competence and compassion, Generations operates these skilled nursing facilities throughout California, along with one newly built facility in Henderson, Nevada. Since its inception, Generations has established an excellent reputation in the communities served by its facilities because of its focus on quality, service and regard for the changes facing older adults in todays world. For more information about Generations Healthcare, visit http://www.lifegen.net.

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Generations Healthcare Announces the Opening of the New Temecula Memory Care Center - PR Web

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If you bought a stability ball to use at your pandemic home work station, or dusted off the unused one in the basement, you might want to sit down for this reality check on a traditional chair. Claims that stability balls will strengthen your core have little backing in research. In fact, sitting on a stability ball, also known as a balance ball, exercise ball or Swiss ball, could have detrimental effects.

Manufacturers often promote stability balls as both workout equipment and furniture. Advertisements assert that although the products can be used to make exercises more challenging by doing sit-ups atop the balls, for example, or propping your feet on them to do pushups simply using them as desk chairs improves posture and facilitates a core-strengthening workout.

The hype seems to have worked. Sales of balance balls grew 67% from January through July 2020, compared with the previous year, according to figures gathered by the NPD Group, a market research company. An NPD spokeswoman said sales grew the fastest in March, April and May, corresponding to the time when many gyms were closed and Americans were starting to work from home.

Balancing on an unstable surface does require engagement of your core your abdominal, lower back and pelvic muscles. And engaging your core helps it grow stronger, which should improve posture and lessen back pain. Thats why people do exercises on top of stability balls. Thus, the idea that office workers could gain similar benefits by using balance balls as desk chairs doesnt seem that far-fetched.

But its not a theory backed by science, according to Brian Lowe, a research industrial engineer at the Centers for Disease Control and Preventions National Institute for Occupational Safety and Health. He and his colleagues were concerned when they saw workplace wellness campaigns bearing images of employees sitting on stability balls because they werent sure sitting on a free-rolling stability ball was an appropriate general workplace recommendation, Lowe wrote via email.

After examining the issue, they published a commentary in the American Journal of Health Promotion in March 2016 that ended, Although the existing body of literature is small, and the studies have limitations . . . the literature to date does not suggest significant health benefits to justify unstable sitting as a health promotion practice. Until studies showed more conclusive benefits, they added, workplace recommendations involving stability balls should be viewed skeptically.

Diane Gregory, an associate professor in the Department of Kinesiology and Physical Education at Wilfrid Laurier University in Waterloo, Ontario, was an author of one of the studies cited in the commentary. That paper, which compared balls with office chairs, concluded that prolonged sitting on a stability ball does not greatly alter the manner in which an individual sits, yet it appears to increase the level of discomfort. She also was a co-author on a 2013 study, which found that gradually acclimating to sitting on a stability ball might ease the lower back discomfort caused by the balls, but again did not see an improvement in trunk strength or posture.

The amount of movement that these unstable surfaces allow for really is not so much more so that the benefits outweigh the potential consequences, Gregory said in a telephone interview.

Discomfort is not the only potential problem. Another negative found in one of the studies cited by Lowe is spinal shrinkage, a decrease in spine height due to flattening of the discs between the vertebrae. Increased movement of the spine, if beneficial, should reduce disk shrinkage because the beneficial movement would increase fluid exchange within the intervertebral disc, Lowe said. The loss in spinal height due to intervertebral disc shrinkage calls into question any benefits on the spine.

Lowe also notes anecdotal evidence among ergonomics professionals of people falling from the free-rolling stability balls; balls that are set on a base with a backrest should lower that risk.

And what about the idea that balancing on a stability ball will help you burn extra calories, which is sometimes cited as a benefit? Two studies that measured the difference between sitting on a regular chair and on a stability ball concluded that the difference was approximately 4 calories per hour, Lowe wrote, which works out to only about 30 calories over an eight-hour work day.

None of this is to say that stability balls dont belong in fitness routines (the question of stability balls as a solution for hyperactive students is also a separate issue). Physical therapists often incorporate these devices in dedicated exercise programs and that may be appropriate particularly in a supervised exercise program, Lowe said. But, as Gregory points out, no one is expected to participate in any workout that requires core activation all day. We dont want to have a muscle activated and then stay activated for a period of time, she said.

Tessa Elliott, a physical therapist who works for Emory Healthcare in Atlanta and did research on balance balls as a doctoral candidate, says the balls can help patients build endurance in their deep abdominal muscles. Using an unstable surface allows those muscles to be turned on, she said.

Elliott was part of a team at Armstrong State University in Savannah, Ga., that compared stability balls with desk chairs. The 2016 study, published after she graduated, concluded that sitting on a stability ball did not reduce lower back pain, though it did improve endurance in the muscles that control forward and backward movement. Still, Elliott said, sitting on a ball all day isnt something she would recommend as a strategy to specifically target core endurance.

The bigger picture is that a healthier way to sit is varying what we sit on, she said. So, she suggested, an at-home worker could switch between, say, a traditional chair, a stability ball, a backless stool and standing (standing all day, however, is also detrimental to the body, she pointed out). Its also important to pay attention to posture and get up and move as often as possible, even if it is just for a few seconds, she added in an email.

Gregory isnt averse to people using the balls for short periods of time, if theyre really interested in doing so. I would say, maybe work up to an hour, she said, but at the end of the day, I dont think anyone should be sitting longer than an hour, even in a fancy office chair.

Get up and move around often, she added. Thats going to be so much more beneficial than anything youre sitting on to begin with.

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You might want to rethink using a stability ball as your desk chair - Longview News-Journal

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LOCK HAVEN Lock Haven University and Kutztown University recently signed an articulation agreement to allow Kutztown psychology students to dual-enroll in graduate-level sport science courses at Lock Haven toward the pursuit of a Bachelor of Science in psychology from KU and a Master of Science in sport science from LHU.

The sport and exercise psychology track provides advanced training in how psychological factors influence performance and physical activity, and how sport and physical activity involvement affect psychological well-being. Graduates are prepared to help athletes and others achieve optimal performance in their field.

We are excited to offer this accelerated program opportunity to our KU psychology majors who are interested in sport and performance sciences, said Dr. Gregory Shelley, chair of the Department of Psychology at Kutztown. The connection between performance and psychology is well established. The collaborative relationship between KUs psychology program and LHUs sport science program will put our students on a fast track to successful careers in a variety of areas.

The partnership between Kutztown and Lock Haven will allow students to complete an undergraduate and graduate degree in as little as 4 1/2 years, said Dr. Patricia Lally, professor at LHU. Qualified KU undergraduate psychology students will be able to take 100% online graduate courses at Lock Haven, saving more than a semester of both time and tuition, entering the workforce sooner and more qualified than their peers.

KU students with junior status and a 3.0 GPA or higher are eligible to enroll in up to 12 graduate-level credits at LHU. These graduate credits will count toward both the students undergraduate and graduate degrees, essentially allowing students to count their credits twice. Students can choose between two different tracks in the Master of Science in sport science program sport and exercise psychology and sport management.

Upon graduation from KU, provisionally-accepted students who meet admissions requirements will be formally admitted into the Master of Science in sport science program at Lock Haven. The 12 credits previously taken at LHU will count toward the total of 30 required graduate program credits (leaving as few as 18 credits remaining).

John Nauright, Dean of the LHU Stephen Poorman College of Business, Information Systems, and Human Services has been working with faculty on several cross-system agreements. Nauright echoed the significance of the collaboration, The KU-LHU agreement is a great example of leveraging PASSHE system strengths and adding value for students across the Commonwealth of Pennsylvania.

The graduate program in sport management at Lock Haven is 100% online.

Students can begin completing the program now, according to Lally and Shelley. Any interested students or parents of students at Kutztown University should contact Dr. Shelley for more information at shelley@kutztown.edu.

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It also helped that she was no longer able to go out for meals and had to cook at home, where she prepared healthy meals for herself, like chicken, fish and salads. Rather than vodka on the rocks, her previous cocktail of choice, she diluted her vodka with mineral water and a splash of cranberry juice. Quarantine gave me time to be creative with the meals I was eating, she said.

Another reason many people gained weight is that they stopped planning their meals in advance. Without planning ahead, they would just grab whatever was available.

Before shelter in place they would prep their meals and sort of had a plan, said Dr. Rami Bailony, the co-founder and chief executive of Enara Health, a digital membership weight loss clinic. Once Covid hit they thought they could cook something up that was healthy. But once youre thinking about eating in the moment you tend to go with whats expedient.

When the pandemic started, Mindy Bachrach, 58, a home health occupational therapist in Henderson, Nev., soothed herself with sugary and high fat foods. As an essential worker, she was working pretty much all of her waking hours. I have a weird job, I eat in my car all the time, she said. If I dont prepare very carefully, I end up getting fast food, which I dont even like.

After two weeks, her pants were tighter. As someone who had lost and regained dozens of pounds in her life, she panicked. I decided I had to do something, she said. If I didnt, things were going to get out of control.

She went on the Whole 30 plan, which eliminates processed foods, sugar and sugar substitutes, alcohol, grains, dairy and most legumes. She also stopped weighing herself. I wanted the focus to be on how foods made me feel and not weight loss itself, she said. Thirty days later, she stepped on the scale and was down 20 pounds.

Randy Garcia, 42, of Dallas, has lost 104 pounds since July, 2019, with the help of Enara, which connects members with a doctor, dietitian and exercise coach and costs $400 a month.

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Using the Pandemic as an Opportunity to Lose Weight and Get in Shape - The New York Times

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The key to understanding weight loss lies deep within your body, in the hormone insulin. Understand how it works and you will be able to conquer your inability to lose weight,explains CyrusKhambatta, Ph.D., co-author of Mastering Diabetes, The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes, with his co-author Robby Barbaro. The authors want to help you understand the role that insulin plays in your body, yourweight-lossjourney, and your life.

In the world of weight loss,the general perception is that it's impossible to lose weight and keep it off. As medical professionals who have treated people struggling with their weight, or have diabetes, pre-diabetes, and other metabolic disorders, we have seen it all. And the most common complaint among our patients is: "I've tried everydiet on the planet and nothing works."

Is this true? Is losing weight and keeping it off truly impossible? Why do some peoplemanage to succeed whileothers spend years yo-yo dieting, finally get frustrated, and give up? The truth is that your body weight is influenced by many physical, emotional, and mental aspects of your life.Blamingyour inability to lose weight on a single reason often results in oversimplifying a complex collection of biological processes.

When I started my career to help people with diabetes understand how to eat for excellent health, I never thought that one day I would become a weight loss coach. But helping more than 10,000 people lose weightand keep it off has given me the impetus to deep-dive into scientific research to find out the answer to a simple question:

From reading thousands of papers about weight loss, insulin resistance, diabetes, and heart disease, one thing has become abundantly clearin order to lose weight and keep it off in the long-term, its essential to understand the role that insulin plays in your body.

Truly understanding how insulin works will not only help you lose weight, it can actually save your life. The problem is that most people misunderstand the role insulin plays, and believe that it is simply a signal to tell the body that there is too much sugar present and to store it as fat. That's an oversimplification that can sabotage your best efforts. Here is the way it works:

The reason is simple: the amount of insulin that your pancreas secretes in the fasting and fed state is one of the most important determinants of your ability to lose weight now and into the future.

More importantly, understanding how to reverse insulin resistance (the underlying cause of high blood sugar present across all forms of diabetes) and become insulin sensitive is essential in understanding how to achieve your ideal body weight for the rest of your life.

In simple terms, insulin is the most anabolic hormone in your body. What this means is simple: insulin promotes more fuel storage and tissue growth than any other hormone more than testosterone, estrogen, growth hormone, and IGF-1.

When insulin is present in your blood in sufficient quantities, tissues receive a high energy signal that says this is your opportunity to uptake fuel, grow, and replicate.

In response, cells in tissues all throughout your body activate thousands of biological pathways specifically designed to uptake and store fuel, synthesize DNA, transcribe genes, manufacture protein, grow larger, and replicate.

Since insulin was first discovered in 1921, scientists have known that insulin is an essential hormone, and is critical for optimal health in all mammals. Why then, do millions of people around the world live in fear of insulin and do everything they can to minimize their insulin exposure?

Why do medical professionals and people living with diabetes point their finger at insulin and make claims that insulin will make you fat, or that insulin will increase your cholesterol, or that insulin will make you more insulin resistant? The reason is actually quite simple the biological role of insulin is one of the most misunderstood concepts in all of human biology.

(1) Insulin is absolutely necessary for life. If insulin were not present in your body, you would die in a short period of time (likely within weeks or months). Living in an insulin-deficient state for prolonged periods of time is incompatible with life.

(2) Insulin itself does not raise your risk for chronic disease. Excess insulin beyond your normal physiological level is what causes severe metabolic dysfunction, weight gain, and increases your risk for many chronic diseases over the course of time.

Both too little insulin and too much insulin increase your risk of death. However, secreting a normal amount of insulin:

(1) is required for life

(2) is required to control your blood glucose

(3) allows you to lose weight easily and sustainably, and

(4) minimizes your risk for many chronic diseases

So the key is toeat to control the amount of insulin in your body, lose weight, and keep it off.

Many health professionals will tell you to eat a low-carbohydrate diet to lose weight. While its true that low-carbohydrate diets like the Atkins Diet, the Paleo diet, the ketogenic diet, and the carnivore diet can certainly decrease the amount of insulin you secrete and help you lose weight quickly, low-carb diets can become problematic in the long-term.

Many people who eat a low-carb diet find that their appetite decreases significantly. As a result, they eat fewer calories which results in rapid weight loss. Scientists have discovered that low-carbohydrate diets are excellent rapid weight loss tools, but these low-carb diets also have a laundry list of side-effects including:

(1) They make you more insulin resistant, which dramatically increases your risk for many chronic diseases

(2) Are associated with an increased risk of heart disease and chronic kidney disease

(3) Significantly increase your risk for all-cause mortality (death from any cause)

(4) Are difficult to maintain in the long-term, often leading to rebound weight gain

Another extremely effective way to lose weight is to eat a low-fat, plant-based diet complete with as many whole fruits, starchy vegetables, legumes, and whole grains as possible.

When you do this youll lower the insulin concentration in your blood and make insulin extremely efficient in both your muscles and liver. This will decrease (but not eliminate) your insulin levels, and stimulate weight loss immediately and into the future.

As you eat more fiber-rich foods, youll likely feel satisfied with every meal, because the combination of fiber and water (known as bulk) stretches your stomach, small intestine, and large intestine, which tells your brain to slow or completely shut off your hunger signal.

Scientists have discovered that bulk is the most effective satiety signal in humans and that the amount of bulk in your food is the most important determinant of how satisfied you feel after a meal, and how likely you are to achieve your ideal body weight.

The truth is that even though low-carb diets can look attractive from the outside, successful long-term weight loss is associated with a low-fat diet, less energy-dense food, and more fiber-rich foods.

If youre only interested in rapid weight loss, then a low-carb diet can certainly get you the results youre looking for. But if you choose to eat this way, dont be surprised if the weight comes back in the future, and it makes it even harder to lose weight again, and keep it off.

If instead, youre looking to lose weight and keep it off, then eating a low-fat, plant-based, whole-food diet will help you lose weight consistently and sustainably, and virtually eliminate the risk of a yo-yo.

If you need more proof other than our experience, consider this: A meta-analysis of seventeen observational studies of more than 270,000 people concluded that low-carbohydrate diets increase mortality risk. The authors indicated that a systematic review and meta-analyses of worldwide reports suggested that low-carbohydrate diets were associated with a significantly higher risk of all-cause mortality in the long run. The authors further stated that these findings support the hypothesis that the short-term benefits of low-carbohydrate diets for weight loss are potentially irrelevant.

So knowing that your goal is to keep insulin efficient, as opposed to low, you need to eat a steady amount of carbs, preferably those that are high in fiber, to allow your body to burn carbs and fat, and not experience the yo-yo dieting phenomenon of losing fast and then gaining it back.

The plant-based approach to a low-fat diet high in whole foods is your best bet to long-term weight loss that sticks.

Continue reading here:
The Hidden Reason Why You Can't Lose Weight, from an Expert - The Beet

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