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GALLIPOLIS, Ohio Holzer Therapy & Wellness Center recently celebrated its fourth anniversary at its location in downtown Gallipolis, Ohio.

To recognize the celebration, the Center recently added 24-hour access for all members and held a drawing for individuals who registered for new memberships throughout the week, as well as members who visited the Center.

Linda Scott won a one-year membership for the Center, and three-month memberships were awarded to Rosalena Casey, Ed Homer, Charles McClain, and Patricia Bonecutter.

According to a news release from Holzer, a one-stop approach for rehab and wellness needs, the Holzer Therapy & Wellness Center has something for everyone. Offering an integrated program of total healthcare services including comprehensive physical, occupational, speech and massage therapies, individual health risk assessments and supervised fitness plans, plus occupational health services.

The released stated, Individualized therapy sessions and flexible scheduling allow for speedy evaluations and quick entry into our therapy. Our patients include individuals with chronic disease, illness or injury, neurological deficits, balance and walking challenges, motor delays, repetitive trauma injuries, cognitive-visual deficits, age-related degenerative disorders, musculoskeletal problems, orthopedic needs, as well as speech, communications, and swallowing disorders.

Holzer Therapy patients are able to take advantage of state-of-the-art equipment and treatment areas that are second to none, stated Jodi Sickels, PT, manager, Therapy Services Gallipolis, Holzer Health System. Our department has collaborated with the Wellness part of the Center and is able to offer our patients continued wellness advice after their Therapy ends, which creates healthier and happier residents of our community.

Personalized health assessments are performed for each enrollee.

Programming goes well beyond what a typical fitness center offers by incorporating the expertise of healthcare professionals who provide the medical fitness difference. The center is the main location for expanding health outreach and education programs, resulting in a healthier and better educated community, stated Mike Hemphill, Holzer Wellness coach.

The staff here is awesome, shared Wellness Center member and recent therapy patient John McClintock. The location is welcoming, clean, with plenty of space and friendly staff. If I have any questions, one of the staff members is always able to answer it and show me how to properly use any piece of equipment here. The Therapy staff is wonderful to work with as well. This is just a great place to come and exercise.

The wellness side of the Center includes a walking/running track, state of the art exercise equipment, massage, shower and locker area, vending services, and a multipurpose meeting room for a variety of fitness and educational programs.

Coming to the Wellness Center makes me feel better, shared Georgia Martin, Wellness Center member. My friends are here and we have become a family. It means a lot to me to be able to come to the Center and exercise. Martins family credits her exercise routine to allowing her to maintain her independence.

Shes 88 years old and still able to move around and do her daily activities, remarked Martins daughter Elizabeth.

I wish we had a facility like this a long time ago, stated Thomas Hutch Hutchins. This place has provided me the opportunity to make a life change. Over the past three years, I have lost 68 pounds and feeling great. Recently, I attended a doctors appointment and she didnt even recognize me. The Wellness Center keeps me moving and I am so thankful for it.

We offer a variety of memberships to fit everyones schedule, shared Hemphill. With the new addition of the 24-hour access, individuals are able to come in at any time and use the equipment. In addition, we offer a number of classes that are open to everyone regardless of membership.

Classes available at the Wellness Center include: line dancing, yoga, spin (bicycling), personal training and Zumba. The Center continues to add innovative ways to maintain our physical and mental health for all community members.

We want our Center to be a wellness resource for our community, continued Hemphill. We are proud to have built many relationships with an assortment of instructors to bring these wonderful activities to our area.

This project was made possible due to the Eastman Family building and property donation, along with many generous donors to Holzer Heritage Foundation. For more information, call (740) 446-5502 or visit http://www.holzer.org.

Information submitted by Holzer Health System.

Wellness Center member Georgia Martin.

Wellness Center member Thomas Hutch Hutchins.

Wellness Center member John McClintock.

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Holzer Therapy & Wellness Center celebrates anniversary - Daily Sentinel

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Muscle invasive bladder cancer (MIBC) is commonly treated with radical cystectomy. Patients who require radical cystectomy are often frail, unwell, have multiple comorbidities, and can experience unmet supportive care needs. Due to these complexities, patients requiring radical cystectomy are often considered high risk for anesthetics, and therefore improving their physical and psychological well-being is crucial prior to radical surgery. Prehabilitation is the practice of enhancing a patient's functional and psychological capacity before surgery, with the aim of improving postoperative outcomes. This narrative review aims to identify and evaluate the role of physical exercise, nutritional intervention, and person-centered holistic approaches to prehabilitation in people affected by MIBC treated by radical cystectomy.

Electronic databases including CINAHL, MEDLINE, PsychINFO, Scopus, and grey literature were searched using Google scholar until June 2020.

Evidence to support specific prehabilitation clinical recommendations in people affected by MIBC is emerging. Prehabilitation including exercise prescription, nutritional intervention, and person-centered holistic support is an important part of the clinical pathway for people affected by MIBC. Individualized prehabilitation programs across the multidisciplinary team should be considered to provide specific individual recommendations to avoid "one size fits all". Given the limited research in this clinical area, future high-quality multi-center prospective trials are urgently needed.

People affected by MIBC can experience a range of unmet supportive care needs in routine clinical care delivery at the time of diagnosis and into survivorship. Evidence is emerging around the role of multidisciplinary interventions in the form of exercise, nutritional input, and holistic supportive care to improve physical and psychological well-being prior to major surgery. Specialist nurses are ideally placed to ensure that individual holistic care needs are addressed, and appropriate care and support is provided. Nurses can trigger timely referrals to members of the multidisciplinary team to coordinate an integrated person-centered approach to prehabilitation service provision to address the unmet needs of people undergoing treatment for MIBC.

Seminars in oncology nursing. 2020 Sep 30 [Epub ahead of print]

Irmina Nahon, Catherine Paterson, Alesha Sayner

Faculty of Health, University of Canberra, Canberra ACT, Australia; Prehabilitation, Activity, Cancer, Exercise and Survivorship (PACES) Research group, University of Canberra, Canberra ACT, Australia. Electronic address: ., Faculty of Health, University of Canberra, Canberra ACT, Australia; Prehabilitation, Activity, Cancer, Exercise and Survivorship (PACES) Research group, University of Canberra, Canberra ACT, Australia; School of Nursing, Midwifery and Public Health, University of Canberra, ACT, Australia; ACT Synergy Nursing and Midwifery Research Centre, Canberra Hospital, ACT, Australia., Faculty of Health, University of Canberra, Canberra ACT, Australia; Western Health, Chronic and Complex Care/Physiotherapy department, Melbourne VIC, Australia; Australian Prostate Centre, Melbourne VIC, Australia.

PubMed http://www.ncbi.nlm.nih.gov/pubmed/33010983

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The Impact of Exercise and Nutrition as Part of a Person-Centered Approach to Prehabilitation in Patients with Bladder Cancer. - UroToday

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As the current public health crisis continues to wreak havoc across the globe, a new epidemic is brewing inside our home offices one that requires employers immediate attention.

The transformations caused by COVID-19 are quickly piling on new pressures and hurdles to everyones daily routines. When I founded my company a few years ago, I never imagined juggling my responsibilities as CEO with my duties as a father of four on a near hourly basis. Yet today, Ive come to accept my kids muffled voices and interruptions on important Zoom calls as an inevitability of the times. This pandemic is forcing everyone to adapt in order to accomplish their goals and keep their families safe. However, these impressive moments of fortitude are not without a cost to wellness and mental health, especially for working parents.

A recent study by parenting benefits company Cleo shows that working parents are struggling to keep up with their dual roles as employees and teachers/caregivers 1 in 3 surveyed households have a parent that has left the workforce or scaled down to part-time to care for their children because of COVID-19 related circumstances. This is causing a significant toll on their wellbeing. But working parents are not alone in feeling added stress during this time. Young professionals, isolated from their families and friends, must navigate pivotal moments in their careers in uncharted virtual territory. Ultimately, not a single professional is immune to the work/life challenges presented by the pandemic.

As the lines between work life and home life become increasingly blurred, instances of overworking, loss of productivity, and burnout are inevitable. Unfortunately, this is costing employers: according to Healthpayer Intelligence, employers are losing out on $225.5 billion a year due to lost productivity related to mental wellness alone. With new stressors compounding on employees each day, its not enough just to offer emotional support. Employers must proactively invest in equitable wellness programs that consider individuals unique needs and struggles. Here are some considerations to keep in mind to help frame health and wellbeing offerings throughout COVID-19.

Rethink wellnessAs wellness has become an increasingly hot trend, it has attracted its fair share of critics, who question its value in both the workplace and the marketplace. Several parodies instantly come to mind that paint wellness to be a cartoonish Goop-inspired fad. While I view wellness as a modern necessity, these criticisms are not without some validity.

The way we understand wellness today is far too narrowly defined. When thinking about wellness, we should be thinking about peoples overall wellbeing not a generalized prescriptive category. Face masks and exercise programs only go so far for many people, especially in a pandemic. Maintaining ones well being is different for everyone and expanding our definition of wellness is the first step toward a more inclusive and equitable workplace. The sooner employers stop the paternalistic habit of defining what exactly wellness needs to mean, the sooner they can begin to make a difference in their employees well being during this time of crisis.

Give your employees choiceWhen creating an employee wellness program, giving your employees choice is key. Prescriptive one-size-fits-all programs oftentimes fail to meet employees actual needs. What may help one employee, may not necessarily work for another. An exercise and meditation program could end up being a superfluous gesture for a busy working mother already struggling to manage her time. In the same way, a creative childcare offering could be very useful to that mom, but may mean nothing to a stressed out single millennial.

Wellness looks different for everyone, especially in times of crisis. By having a diverse array of offerings and allowing employees to choose what will have the largest impact on their own wellbeing, these programs will have a greater chance at uplifting your organizations overall wellness. Employers should be enabling their employees towards a better wellness, not making their choices for them.

Care extends beyond the workdayEffective wellness programs do not come to a grinding halt at close of business, especially in todays climate. If employers really want to improve the wellbeing of their teams, they need to consider their people as whole human beings not just as colleagues that operate eight to nine hours a day. Offices have moved into our living or bedrooms, and its increasingly difficult to separate personal from professional time. As we navigate this reality of disappearing lines, its important for employers to offer wellness resources and programs that too extend beyond the 9-5 work day. Employers can demonstrate empathy by crafting services meant to aid their workforce in all facets of their lives from support with childcare, to spousal therapy, to virtual yoga classes.

Cash isnt kingPaying your employees is simply not enough to cultivate a supportive environment anymore. As a leader in a time of crisis, you must find innovative ways to spark joy and meaning among your team. With employees working tirelessly toward your companys goals despite the current circumstances, showing your appreciation through creative gestures can go a long way. This can be as simple as a monthly flower delivery to brighten someones day or week, or as complex as a virtual guided meditation. Signaling to your employees that you see their hard work is more important than ever. Wellness programs give employers the opportunity to give back with services that can truly uplift their teams for the better. Use them.

People are suffering through this crisis in more ways than one and employers must come up with creative solutions to lend support, and show people they matter. Those that fail to do so, could lose critical talent, not to mention billions of dollars in lost productivity. Ultimately, what matters most for an impactful and equitable wellness program is offering employees choice as we grapple with COVID-19 in our own unique ways, we cant dictate what peoples well being benefits should be. They should be given the freedom and ability to make those choices on their own. Not only do employees need support, they need it now. Rolling new initiatives into next years budgeting cycle may prove fatal. Employees are going to remember how they were treated in the midst of COVID, and their opinion of your support will resonate with future hires for the next decade.

Original post:
How to craft a meaningful wellness program in the era of COVID-19 - Employee Benefit News

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When the global pandemic ceased normal wellness operations in March, no one could be prepared for the extended impact of social isolation, especially in the most vulnerable populations of seniors and those with chronic health conditions. What came next was an unexpected benefit of virtual programs offered by The Gateway Family YMCA continued social connection.

"Just because we are social distancing, doesn't mean we can't be social. That is a message we started using early on with our virtual wellness programs," stated Krystal R. Canady, CEO, The Gateway Family YMCA. "While we shifted our focus to immediate and critical community needs housing and social services, food insecurity, and virtual chronic disease programs we knew that the Y had a responsibility to continue the connections we have built with our members, and our community. In fact, we launched our first virtual program immediately in March."

What came next was Your Virtual YMCA, a virtual program platform created by The Gateway Family YMCA, which currently provides more than 35 live programs each week, ranging from group exercise, martial arts, youth fitness, enrichment, chronic disease self-management, small group programs, social opportunities, virtual summer camp and virtual WISE Adult Services. "The virtual classes allow me to continue my exercise program which is important to me physically, mentally and spiritually. They are easy to access and keep me connected to the YMCA community," shared Janet, YMCA Member. All programs require registration at http://www.tgfymca.org. While some programs are open to the community, the Y also offers a low-cost Virtual Only membership option.

"The Gateway Family YMCA has served our community for over 120 years. We know that our group exercise and wellness programs are more than a fitness opportunity, and that many of our members need the socialization provided within those group programs," stated Melynda A. Mileski, EVP/COO. "Our goal was to facilitate the same experience online, while promoting social distancing for our members. In fact, we've found that our senior members have the strongest attendance and are committed to our weekly programs, many attending more consistently than when they were in person."

A typical program begins with a round of welcome messages, excited voices and members who are happy to remain connected. There is no isolation when you are meeting with your friends multiple times per week, add to that the side benefit of a workout, motivation and shared wellness tips. Classes like Chair Yoga, Silver Sneakers, and Enhance Fitness for Arthritis are popular among the senior members, while Zumba and Yoga have a strong following from ages 12 and up. For younger members, the Y offers Yoga Kids and Get Fit Kids as well as Virtual Summer Camp.

Class participants are especially appreciative. "Thank you so much! You have been a great blessing. My life has totally changed. I have my balance back. My neck is not hurting, neither are my shoulders and knees. As you see, quarantine got me into a very bad place. I have to continue virtually even though I would love to get outside and see some real people. But I know, this too shall pass," shared Sara, YMCA Member.

Chronic Disease Self-Management Programs include Blood Pressure Self-Monitoring, Diabetes Empowerment Education Program, Y's Weight Loss Program and Healthy Weight and Your Child, some free and open to the community. While the YMCA also offers specialized support for caregivers and those with Alzheimer's, Dementia or mild cognitive impairment, as well as those socially isolated through the virtual WISE Adult Services Program, complete with Support Groups, "FamJams" family fun sessions, daily activities and dedicated assistance.

"We see our virtual programs as an extension of our Y programming and expect this to continue even as we are providing in person programs, currently outdoors, and well into the future," added Colleen A. Clayton, Chief Membership and Development Officer, The Gateway Family YMCA. "Each week I exchange emails with over a thousand members who may be socially isolated to provide them updates, information and assist them in connecting with our staff and programs. They are very appreciative and have become very active in our virtual programs."

The Gateway Family YMCA is a 501(c)(3) non-profit, health and community service organization of caring staff and volunteers dedicated to strengthening the foundations of community and stands For Youth Development, For Healthy Living and For Social Responsibility. The Y impacts the community by providing quality services to people of all ages, races, faiths or incomes. The Y is a powerful association of men, women and children of all ages and from all walks of life joined together by a shared passion: to strengthen the foundations of community.

For more information about The Gateway Family YMCA, visit http://www.tgfymca.org or contact 908-355-9622.

See the article here:
Virtual Programs Offered by The Gateway Family YMCA - Patch.com

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University Intramural and Recreational Sports facilities are operating with modified protocols this semester due to COVID-19, including limited hours and required reservations by students and members for certain spaces. By and large, individuals have abided by masking and sanitation requirements among other new regulations and outdoor IM-Rec activities and facilities have grown in popularity.

The Aquatic and Fitness Center and North Grounds Recreation Center have been operating with modified hours and required reservations for the weight room and pool, while Slaughter Recreation Center is closed with small windows of operation for the Climbing Center by reservation. Students can make reservations online.

IM-Rec has taken numerous precautions to eliminate the spread of the virus at facilities, including the requirement of face masks unless using cardio equipment or swimming, touchless entrances and the sanitation of equipment before and after use by both equipment users and IM-Rec staff. Students must also complete the daily Hoos Health Check which is verified through Student IDs upon entry before being permitted to enter IM-Rec facilities.

State and University guidelines require that individuals maintain a 10-foot distance while exercising, which prompted many changes in IM-Rec facility operations and programs equipment is now spread at least 10 feet apart.

Certain intramural sports such as basketball and soccer were prevented from continuing this semester due to the close-contact nature of these sports. However, other IM sports like tennis and kickball, which allow individuals to maintain the required distance, were permitted to continue.

Erica Perkins, associate athletic director and executive director of IM-Rec Sports, said that individuals have been abiding by the Universitys regulations and have been respectful of other IM-Rec facility users and IM-Rec guidelines. The current intramural leagues that are operating are either almost or completely full, according to Perkins.

Compliance has been excellent in all of our facilities and programs, Perkins said. We have staff monitoring each space to ensure proper cleaning of equipment before and after use as well as compliance with mask and distancing policies.

IM-Rec has been offering in-person and virtual group exercise classes both indoors and outdoors. IM-Rec facilities and sports are exempt from the new five-person gathering rule as well as other gathering rules imposed by the University, which has allowed indoor and outdoor activities involving groups of greater than five people to continue.

Despite limits on operations during COVID-19, Perkins said that IM-Rec has made efforts to expand opportunities for staying active this semester and that while participation at gyms has been limited, outdoor program areas are thriving. Outdoor fields and courts require reservations, but also serve as a space where proper social distancing can more easily be observed.

Physical activity is a healthy, necessary outlet and we are doing everything we can to continue offering options to exercise and recreate safely, Perkins said.

Fourth-year Commerce student Ahmad Hasanian has been going to the gym six days a week. He said that while he has concerns about the spread of COVID-19, he feels relatively comfortable using IM-Rec facilities.

Its definitely something that I worry about and continue to worry about, but after going the first few times, I found that the precautions the gym takes, like wiping down machines before and after every use, made me feel fairly safe, Hasanian said.

Hasanian said that he has not found IM-Rec facilities to be particularly overcrowded, noting that when a gym reaches a certain capacity, students and members must wait in line outside to be let in one at a time once an individual leaves. Perkins noted that capacity at IM-Rec facilities is limited to 60 people at any given time, so that movement throughout the building enables proper distancing.

Hasanian also said that other gym attendees are abiding by masking rules and that if someone does have their mask off, facility staff will ask them to put it back on.

I dont feel much more at risk at the gym versus other places around Grounds, Hasanian said.

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IM-Rec facilities report compliance with masking and social distancing protocols, see popularity with outdoor recreation programs - University of...

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HER most famous role was as Fat Amy but Rebel Wilson is having the last laugh after losing 4st.

This week the comedy actress showed off her slimmed-down figure in a series of Instagram posts.

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Referring to the name of her Pitch Perfect character, the Aussie captioned one selfie: Just call me Fit Amy.

It comes after superstar singer Adele, 32, revealed the results of her own 7st weight loss through training and better food choices.

In January, Rebel announced this would be her Year of Health.

She told how her impending 40th birthday, as well as suffering mental health issues over Hollywoods attitude to weight, had encouraged her decision to overhaul her lifestyle.

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She said: Its not like I want to lose weight and get to a certain number. Its more than that.

Its about dealing mentally with why I was overeating and I had a job where I was paid a lot of money to be bigger at times, which can kind of mess with your head a bit.

Rebel previously said she associated being bigger with being funnier after casting someone larger than her in a play and that actress getting more laughs.

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She said: I dont know if it was mega-conscious, but I thought, How can I get more laughs? Maybe if I was a bit fatter . . . And then suddenly I was fatter, and doing comedy.

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Here we take a look at Rebels impressive transformation since the start of the year.

SHE likes to tag her years so that her resolution lasts for 12 months, and told her 8.8million Instagram fans: For me, 2020 is going to be called The Year of Health.

"I went out for a walk, deliberately hydrating on the couch right now and trying to avoid the sugar and junk food, which is going to be hard after the holidays Ive just had, but Im going to do it!

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Whos with me in making some positive changes this year?

Weighing 16st at the start of the year, her goal was to slim down to 11st 8lb.

REBEL arrived on our shores to present the Bafta Best Director award.

Her hilarious speech, in which she joked that her black and red gown was made from a dress she wore to a funeral for the film Cats, went down a storm.

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Despite critics savaging the musical, it was Rebels role as Jennyanydots that helped kickstart her fitness goals.

Dancing in the hot, furry costume meant she quickly dropped weight. Rebel said: I lost 8lb shooting my number in four days.

One, because theres a lot of physicalities but also they heated up the set very high, to almost 37C so we could never cool down.

The comedian enlisted the help of Colombian personal trainer, Jono Castano, five to seven days a week.

THE actress celebrated her 40th birthday at Disneyland and looked noticeably slimmer in a fitted black dress and Minnie Mouse ears.

Jono doesnt like the word diet, but instead talks about finding balance.

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He insisted on Rebel sticking to a structured workout regime and taking progress pictures for motivation.

REBEL posted a throwback picture to her stay at the five-star VivaMayr wellness centre, in Austria, last year.

It is thought this is where she first discovered the Mayr Method, a diet which eliminates snacking, reduces gluten and dairy intake and promotes mindful eating.

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She wrote: I would walk around this lake every day (which is coincidentally where they filmed the James Bond movie Spectre). Its so beautiful and as were all realising right now, health is so important.

The Mayr Method was developed by Doctor Franz Xaver Mayr around 1901. He believed good digestion equals good health equals happiness.

Guests at the wellness centre, based on his teachings, are told to refrain from using their phones and watching TV, must leave five hours between meals and chew each mouthful between 30 and 40 times to aid digestion.

It also encourages silence at meal times so that guests can concentrate on chewing.

WHILE many of us pigged out on take-aways and banana bread, Rebel stuck to her new regime with an iron will.

Jonos workouts included weighted bicep curls, shoulder presses and weighted planks, in which Rebel performed a plank with a bell weight balanced on her back.

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He said: Exercise is just about getting the body moving.

"So, its important to combine resistance and cardio to mix things up so your body doesnt get bored or used to your workout plans.

SYDNEY-born Rebel started incorporating the citys famous Opera House into her workouts.

She posted a video of her epic step challenge, in which she completed 30 laps up and down the venues stairs.

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The previous week, Rebel had managed 25, and told her followers that she was already improving.

The actress, who also has homes in Hollywood and New York, would use the 5km walk from her 2million apartment to Sydney Opera House as her warm up and cool down.

She shared a picture of herself flexing her muscles, from inside her home overlooking the harbour.

WHEN Rebel hit the halfway mark she told her followers she likes to wake early for 6am hikes and adds in a few 100m sprints.

She joked her pace is someone elses slow jog but added: Even if you have to crawl towards your goals, keep going, it will be worth it.

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The actress, who shared a snap of herself in matching blue sportswear overlooking Palm Beach, Florida, also took up boxing.

SURFS up! As an Aussie, it was about time Rebel learned to catch a wave.

She took her first surfing lesson while in Malibu, California, and proudly shared a video of herself in her wetsuit and balancing on the board.

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In a separate post, she told fans how their support had helped her to avoid eating sweets.

She said: Thanks for all the love so far on my Year of Health journey.

When I was reaching for the candies last night after dinner I thought to myself, Hmm, better not and had a bottle of water instead.

"17lbs to go until I hit my goal, hopefully I can do it by the end of the year.

REBEL is glowing but it isnt all down to her healthy diet and exercise regime.

The comic revealed she is in a relationship with billionaire Jacob Busch, with a snap of them boarding a helicopter to Monaco.

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The couple, who met last year through mutual friends, were on their way to Prince Albert IIs Planetary Health gala with actresses Helen Mirren and Kate Beckinsale.

During a trip on a yacht that month, Rebel joked about doing bicep curls using a 4.5-litre bottle of vodka as a weight.

Jacob, whose family founded the Anheuser-Busch brewery which produces Budweiser beer and is said to be worth 10.3billion, runs dairy-free ice cream firm, Napps.

When Rebel posted a bathroom selfie last week, Jacob, 29, commented: Beautiful.

ALL her hard work has paid off as Rebel announced she has just 6lb to go until she reaches her goal.

Weighing 12st and with almost three months to go, there is no doubt Rebel will hit her target weight in time for Christmas.

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She told her social media followers the secret to her success is allowing the odd treat.

Posing on her balcony with a dessert, she captioned the picture: Remember though girls, you still gotta treat yourself.

I just do it with food now only once or twice a week and substitute bubble baths on alternate nights.

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And its not just her health that Rebel is winning at.

Her Amazon Prime show Only One Laughing in which comedians are not allowed to laugh at each others jokes is a success and she has announced her first childrens book, Bella The Brave, will be published next year.

Rebel really is the cat that got the low fat cream of course.

GOT a story? RING The Sun on 0207 782 4104 or WHATSAPP on 07423720250 or EMAILexclusive@the-sun.co.uk

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Inside Rebel Wilsons incredible 4st weight loss journey with surfing, mindful eating and never saying - The Sun

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Health Tips: Whenever it comes to losing weight, everyone from nutritionists to dieticians recommend eating low carbohydrates. It is believed that weight loss is reduced by eating low carb, in this case, those who lose weight, chapattis and rice first stop eating. But most people eat only bread and rice, but without eating bread and rice, it seems incomplete. In such a situation, it becomes difficult for dieters to leave chapatti and rice. But you will be surprised to know that you can lose weight even after eating roti and rice.

Many research has revealed that bread and rice are also helpful in reducing weight. Actually, bread and rice contain manly carbohydrates which go into the body and convert to glucose and this glucose gives us energy. That is why it is important to eat some bread and rice. Apart from this, there are proteins in chapatti and rice and other vitamins, millers, which are necessary for healthy body. If the right amount of bread and rice is eaten, then it also reduces weight. So, today we are going to tell you the complete nutritional value of roti and rice, as well as you will be easy to know which food will help lose weight in roti and rice.

How much nutrition in a bun?Normally a bun has about 100 calories. It is true that bread has the highest carbohydrate. A bun contains 60 to 70 percent carbohydrates but in addition to carb, bread also contains protein, fat, vitamins and minerals. Bread has about 20 to 22 percent fat and 10% protein. The rest of the roti also contains minerals like sodium. Overall, roti is a healthy food and it is a part of our routine food, so eating bread in the right proportion does not increase weight but decreases. And for good results, eat whole wheat, wheat bran or multigrain flour bread. In this way, there is a lot of fiber in the roti which keeps the digestion right.

Nutrition Value of a Bowl of RiceIn many states of the country, rice is also an important part of food, in such a situation it is difficult to give up eating main for dieting. But if you eat rice properly and eat the right amount, you can lose weight without leaving rice. Rice is also included in healthy food and works to give energy to the body. Rice is the main source of carbohydrates and a bowl of rice contains about 150 calories, of which 80% is carbohydrate and the rest is fat and protein. If you are fond of rice and want to lose weight then include brown rice instead of white in the food. Brown rice is a better option for health. Vitamin and mineral which are not in white rice are in brown rice, so brown rice is considered more healthy. In addition to carbohydrates, brown rice contains essential minerals like magnesium, phosphorus, manganese and selenium.

Eat chapati or rice to lose weight?The nutritional value of rice and chapati is almost the same, so add whatever you like to your diet. Bread and rice are both rich in carbohydrates. But more carbs are in rice than bread, so eating rice fills the stomach quickly. But due to starch, they quickly digest and after eating it, the appetite also starts quickly. Bread on the other hand has more protein and fiber than rice, which keeps the stomach full for a long time. Roti has more minerals like potassium and phosphorus than white rice. Rice does not contain calcium and sodium, whereas it is present in small amounts in bread. Iron is almost equal in bread and rice and glycemin index of both is also same so that sugar and blood pressure are regular. Depending on the nutritional value of both, a little wattage is more of roti, so if one has to choose between roti and rice to lose weight, then roti is a better option.

Chanakya Niti: According to Chanakya, a person who stays away from these two things is always happy

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Health Tips: Eating bread and rice also reduces weight! Know who is more healthy in both - Pledge Times

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What is Intermittent Fasting?

A diet plan that has become quite popular among millennials these days, intermittent fasting is an eating pattern that alternates between periods of eating and fasting.

Unlike other diet planswhich proposes that a person eat in moderation or restrict oneself to certain 'fattening' food items in order to lose weight, intermittent fasting's goal is to starve the body for long enough so that it triggers the burning of fat. Such a diet plan where one is fasting for long stretches of time that can go up to 12-18 hours, helps in weight loss, lower cholesterol, lower blood pressure, controlled diabetes and also helps in improving immunity.

Intermittent fasting is not good for everyone though.

Children and teens, pregnant or breastfeeding women, people with disabilities type 1, persons with eating disorders, people with other medical issues, underweight or elderly should not try intermittent fasting. Also, a quick note, fasting can be unsafe if overdone or not done correctly.

So, in order to understand how intermittent fasting can be taken up correctly, we at DNA spoke with Pooja Banga, Director and Nutritionist at Cultivating Health, who helped us list a few points that will help you in taking up intermittent fasting successfully if at all you plan to.

The rules are simple:

Drink Water

Water is really essential for the body. It keeps you hydrated and gives you a feeling of being full. While many commit the mistake of not drinking enough water while intermittent fasting, it is advised otherwise.

Lower intake of water makes one feel weak and drowsy.

Begin with short gaps

For those wanting to try intermittent fasting for the first time or are just a couple of weeks into it, it is advised that you begin with shorter gaps between meals because our body is not accustomed to going without food for long hours. Therefore, to get your body habituated to going without solids for long hours can take some time, even weeks.

Those who begin with longer gaps can experience headache, dizziness, etc.

For beginners, it is important, to begin with, shorter gaps of 7-8 hours. You can also try taking your dinner at 8 pm and then eat the next day at 12 noon. This way you won't crave for food and will be able to fast for long hours.

Avoid over-eating during intermittent fasting

Overeating is the common mistake that we can do unknowingly. Generally, people eat a lot thinking they have to fast for long hours. The motive behind intermittent fasting is to consume fewer calories. If you overeat or consume excess calories the motive behind intermittent fasting is defeated.

Therefore, overeating with the thought that you have to go without food for long hours won't serve your purpose. Eating healthy and in moderation, keeping in mind to not indulge in processed or unhealthy food items is the ultimate trick to successfully undertaking intermittent fasting.

Be aware of not eating less

While intake of fewer calories is the ultimate aim of intermittent fasting, it doesn't mean that you have to eat less. Moderation is the key. Eating less will only deprive your body of the essential nutrients and make you weak, which of course isn't something that w want.

So, eat mindfully and healthy.

Whether to workout or not?

Do not skip your workout. Prefer doing it for a shorter time period, say, 30-40 minutes. An intense workout is not advised while intermittent fasting as your calorie intake is less. Prefer taking up yoga, brisk walking etc that will help you stay occupied and not drain you at the same time.

Have patience

Lastly, if you are intermittent fasting for weight loss, you have to be patient since it is a long and steady process which has long term health benefits. In fact, fasting has its own benefits like, it increases growth hormone secretion which is important for growth, metabolism, weight loss and muscle strength, promotes blood sugar control by reducing insulin resistance among others.

So, if you think intermittent fasting will yield magical, quick results within a couple of weeks, you certainly have to rethink before you undertake this diet plan.

Important to note, during intermittent fasting, you are allowed to have 0 calorie beverages like water, coffee etc. Consumption of coffee even can help to keep hunger at bay as it is a strong appetite suppressant.

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What is intermittent fasting? Simple tips to do it safely - DNA India

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Carbs are not the enemy! It may not seem like itespecially with the rise of popular low-carb diets, like ketobut eating carbs is an important macronutrient in one's overall diet and can help you lose weight. The key is to focus on complex carbohydrates that will make you feel full, instead of simple, refined carbs that will leave you feeling hungrier and hungrier. That's why we put together a list of how to eat carbs and still lose weight.

With these eight strategies in mind, you'll not only be able to not only maintain those weight loss goals, but you'll also put together a few delicious meals along the way. Enjoy pizza? Pasta? A slice of toast in the morning? You can have all of these tasty items on a regular basis. It's all about what you pair those carbs with and the types of grains you choose to consume.

So if you're looking to eat carbs and still lose weight, we have answers for you right here. And for more healthy eating tips, be sure to check out our list of 21 Best Healthy Cooking Hacks of All Time.

1

What's the more diet-friendly pizza: plain cheese or supreme? The answer may surprise you. Turns out adding protein to your pizza can actually support your weight loss goals. That's because rounding out a starchy meal with protein can reduce its Glycemic Index (GI), a measure of how quickly blood glucose levels rise in response to food with a measure of one to 100. Studies suggest the lower the score, the better for weight loss.

Complex carbohydrates like whole grains tend to score lower on the scale. But you can further lower a high-carb meal's glycemic loadand feel fullerby adding protein, which slows down digestion, keeping blood sugar steady. A simple cheese pizza, for example, has a GI of 80, while a fully loaded Supreme pie scores a 36. Adding fat to a meal has the same GI lowering effect, but it also adds far more calories; moreover, a study in The Journal of Nutrition found protein to be 3 times more effective at reducing glucose response than fat. Enjoy your favorite pizza and pasta dishes with lean protein toppingsand stay lean and mean yourself.

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Try it yourself with our 29+ Best Healthy Pizza Recipes for Weight Loss.

2

Berry good news: Researchers say berries may slow the digestion and absorption of starch. A study in The Journal of Nutrition found eating 150 grams of strawberries (about a cup) with a 50-gram slice of white bread reduced the insulin response 36 percent more than the berry-less bread eaters. A mixture of strawberries, bilberries, cranberries, and black currants was even more effective, lowering the glycemic profile of the white bread by 38 percent. Study authors attribute the results to polyphenols in the berries, and it's good news for you because research suggests a diet containing moderate amounts of low GI carbohydrates is particularly good for weight loss. So, who wants berries?

If you're looking for even more healthy eating tips, be sure to sign up for our newsletter.

3

Washing down a high-carb meal with a soothing cup of green tea may be a good diet strategy, according to Penn State scientists. Their study, published in the journal Molecular Nutrition&Food Research, found an antioxidant in green tea called epigallocatechin-3-gallate (EGCG), when combined with carbohydrates, can help regulate hunger hormones and a healthy metabolism by lowering blood glucose. Mice fed EGCG and corn starch had a 50 percent greater reduction in blood sugar spikes compared to mice that were not fed the compound. The researchers say one and a half cups of green tea is enough to see the same benefits.

Here's why tea is The #1 Best Thing to Drink If You're Trying to Lose Weight.

4

Is butter a carb? No, but we think Regina George would like this tip. Researchers say enjoying your carb-fest with a moderate amount of monounsaturated fatlike the kind you find in olive oil and avocadoscan help increase satiety and reduce overall calorie intake. But not just any fat will do.

A study in the journal Nature compared the satiating effects of bread served with olive oil (a monounsaturated fat) and bread served with butter (a saturated fat). Restaurant patrons in the olive oil group ate 23 percent less bread than the butter group.

And another study published in Nutrition Journal found similar satiating effects from the heart-healthy fat; participants who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterward.

5

You'll slash carbohydrates from your diet by choosing a fresh apple over an apple muffin, but you won't entirely erase the carb count. Believe it or not, all fruits and vegetables include some carbs. In fact, one apple has 34 grams of carbsmore than you'll find in two slices of whole wheat bread! And because juicing removes the satiating fiber from whole fruits, a cup of fresh fruit juice can do more harm than good.

Researchers at the Harvard School of Public Health found that people who consumed one or more servings of fruit juice each day increased their risk of developing type 2 diabetes by as much as 21 percent. And a second study in the journal Nature found liquid carbohydrates to be 17 percent less filling compared with solid carbohydrates. As a general rule: eat, don't drink, your fruits.

Try it yourself with one of our 25 Delicious Apple Recipes.

6

The dietary boogeyman, nighttime carbs, has a frightening reputation among people trying to lose weight. But there's actually a growing body of research to suggest breaking your "carb curfew" can actually help your diet goals.

One study in the journal Obesity put two groups of men on an identical weight loss diet. Half the group ate their carbs throughout the day; the other half ate the majority of the meal plan's carbs in the evening. The result? The nighttime carb eaters lost 27 percent more body fatand felt 13.7 percent fullerthan those on the standard diet. Moreover, inflammation markers in the nighttime group level decreased by 27.8 percent compared to only 5.8 percent in the standard dieters.

On the flip side, recent research has increased weight loss with linked low-carb, high-protein breakfasts. Consider swapping your morning bagel for an omelet and add a potato to your evening meal.

7

Strange but true: You can gain less weight from a serving of pasta simply by putting it in the fridge. The drop in temperature changes the nature of the noodles into something called "resistant starch," meaning your body has to work harder to digest it. Cold pasta is closer in structure to natural resistant starches like lentils, peas, beans, and oatmeal, which pass through the small intestine intact, keeping you fuller, longer.

One study found that including resistant starch (brown beans) with an evening meal increased satiety hormones by 51 percent and suppressed hunger hormones by 15 percent, as compared to a meal that included a simple carbohydrate (white bread). You don't have to resist carbs, just opt for the resistant ones! Especially The #1 Best Carb To Eat If You're Trying to Lose Weight.

8

Breaking a sweat before you break-your-fast could get you into your skinny jeans faster. Why? According to some studies, exercising in a fasted statein other words, before breakfastcan burn almost 20 percent more fat compared to exercising with fuel in the tank.

Why? Once you consume calories, insulin levels rise, which, according to researchers, can suppress fat metabolism by up to 22 percent. Have a bowl of cereal, a Gatorade, or even a small cafe au lait, and your workout goes towards burning off that glycogen. But with nothing in your tank, the burn comes primarily from body fat.

Just make sure to avoid these 15 Exercise Mistakes That Are Ruining Your Workout.

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8 Ways to Eat Carbs and Still Lose Weight - Yahoo Lifestyle

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What is Intermittent Fasting? A diet plan that has become quite popular among millennials these days, intermittent fasting is an eating pattern that alternates between periods of eating and fasting. In this diet plan, a person is fasting for long stretches of time that can go up to 12-18 hours which helps in weight loss, lower cholesterol, lower blood pressure, controlled diabetes, and also helps in improving immunity.

While some people claim that intermittent fasting can be a safe and healthy way to shed excess weight, others dismiss it as ineffective and unsustainable. Several studies show that this type of diet boosts weight loss via several mechanisms. It has a simple logic when a person eats after a long time gap, he consumes fewer calories which helps you to lose weight.

Intermittent fasting may boost your metabolism which eventually helps you lose weight as increase calorie burning throughout the day. This fasting reduces body weight by up to 8% and decreases body fat by up to 16% over 312 weeks.

Intermittent fasting has many other benefits on the human body which include Improve heart health, Support blood sugar control, Decrease inflammation, Increase longevity, Protect brain function, and Increase human growth hormone.

It should be noted by Intermittent fasting people have actually lost a lot of weight. It has been shown to boost metabolism and fat burning while preserving lean body mass, all of which can aid weight loss. If you are planning to lose weight and burn fat this can be the safest way but it might not work for everyone.

Note: Water is really essential for the body. It keeps you hydrated and gives you a feeling of being full. While many commit the mistake of not drinking enough water while intermittent fasting, it is advised otherwise.

Coarse grains, millets must for balanced diet

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How helpful is intermittent fasting for weight loss? Heres all you need to know - Newsd.in

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