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Eating disorders, such as anorexia and bulimia, are estimated to affect more than 16 million people worldwide. Considered to be serious mental health conditions, in many cases, food intake is either unrestrained, excessive, to the point of bingeing, or is progressively reduced to smaller and smaller quantities to enable a person to lose weight.

Many people with an eating disorder experience whats known as body distortions. This means that what they see in the mirror is different to what other people see when they look at them. Very often, a person with an eating disorder will perceive their body as too fat or too imperfect, despite them seeming emaciated to others.

Research has also found that people affected by eating disorders struggle to accurately perceive their internal bodily signals. This means that body information such as feeling hungry or full, or whether your heart is beating quickly, that people usually sense and engage with unconsciously, is blunted and ignored.

Instead, there is a tendency to focus more on the appearance of their bodies. People with eating disorders will often look at their bodies to check for signs of weight gain.

One popular treatment approach for people with eating disorders tries to directly address body-image disturbances. Mirror exposure therapy involves patients wearing revealing clothes in front of a mirror. They are then asked to describe their bodies in a neutral and nonjudgmental fashion, the aim being that over time this will desensitise reaction.

Studies have shown this treatment can reduce distress, negative thoughts and body dissatisfaction. But our latest research suggests that how the therapy is carried out is vitally important. And that, in some cases, mirror exposure therapy in women with eating disorders might actually exacerbate some symptoms.

For our study, we wanted to find out more about how body perception is affected when people with eating disorder symptoms view their mirror image.

We recruited healthy women who assessed themselves as having major or low concerns about their appearance or weight. They were asked to report whether they could feel a very weak touch that occurred when a small device attached to their cheek made a vibration. They did this task while looking at an original or scrambled photograph of their own face, or a photograph of another womans face on a computer screen.

At the same time, we monitored physiological arousal by recording changes in electrical activity on the surface of the skin. This allowed us to check levels of stress and emotional responses to viewing the photographs.

We found that women with major concerns about their appearance or weight were better at detecting the touch when they were shown their own faces. But we also found their levels of distress were greater too. On the other hand, women with low concerns about their weight or appearance were better able to detect the touch while looking at the other woman or the scrambled images.

It seems then that looking in the mirror may lead people with eating disorders symptoms to be more distressed and to pay more attention to external features of the body and body appearance. This is not surprising because we know that people affected by an eating disorder tend to focus more on the appearance of their bodies, often ignoring their internal bodily sensations.

On the other hand, women with low concerns about their appearance may find it harder to detect the touch when viewing their own face. This is because this heightens their awareness of their internal body signals and this then clouds their ability to feel the vibration.

Otherstudies have used similar situations to look at how mirror exposure can alter body perceptions but have asked participants to detect signals coming from within their bodies, such as their heartbeat, rather than an external touch.

In these studies, mirror exposure was found to make people with eating disorder symptoms worse at detecting internal body signals. This suggests that the type of body signal (external vs internal) patients are asked to focus on during mirror therapy can make a big difference when treating body image disturbances.

Given that people with eating disorders focus more on their physical appearance which is linked to their worries about their bodies rather than to other internal sensations, such as breathing or their heartbeat careful considerations should be given to how mirror therapy is conducted.

This is important because such findings have the potential to open up new suggestions for future treatments of eating disorders and may also be key for evaluating current treatments.

See the original post:
Why looking in the mirror is so hard for people with eating disorders - The Conversation UK

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Counteract your sedentary lifestyle by incorporating micro-movements throughout the day. In other words, try to increase your daily step count. Get up and move for at least ten minutes every hour. Consider parking further away from the storefront or taking the elevator instead of the stairs. These micro-movements contribute to your NEAT Non-exercise activity thermogenesis, A.K.A, every move you make that isnt exercising. In other words, moving even the slightest bit more can make a big difference over time.

As mentioned before, weight gain is not synonymous with fat gain. If your new workout routine incorporates resistance and strength training, youll start to build muscle.

Its a myth that muscle weighs more than fat; five pounds is five pounds, whether its muscle, fat, feathers, or rocks. However, muscle is denser than fat, meaning more muscle fits in less space. As you start to build muscle and lose fat, the scale might stay the same.

If youre incorporating strength training into your workout routine, consider using other metrics to track your progress. Rather than using the scale which cant differentiate between fat, muscle, and water use progress photos, measurements, and how your clothing feels on your body.

If fat loss is your goal, its worth incorporating strength work into your exercise routine and shifting your mindset about numbers on the scale. Maintaining muscle burns more calories than maintaining fat as a part of your baseline TDEE. In other words, simply having more muscle will burn more calories even when you arent working out.

There are a lot of factors that contribute to weight loss, beyond eating less and moving more. Before you start cutting out food groups or paying for the next fad diet, consider evaluating the different variables on this list to determine whether theres an underlying issue.

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11 Things That Could Be Impacting Your Weight - Longevity LIVE - Longevity LIVE

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Bariatric surgery, a significantly underutilized treatment for weight management, is beginning to see an uptick in usea trend spurred by a somewhat unlikely cause: the novel coronavirus epidemic.

The 3 most important considerations for patients deciding on bariatric surgery

According to the New York Times' "Well," bariatric surgery is an increasingly safe, effective, and simple procedure available to patients with a BMI of at least 40 who cannot lose weight via diet and exercise alone, as well as patients with BMIs between 30 to 35 who have obesity-related health issues.

Bariatric surgeriesincluding gastric bypasses, laparoscopic bands, and gastric sleeveswork by reducing the physical size of the stomach and curbing appetite by altering the hormonal signals between a patient's stomach and brain. Bariatric surgery, according to "Well," has become increasingly safe over the years, with the rates of complications and deaths related to such procedures plunging from a peak of 11.7% and 1%, respectively, in 1998 to 1.4% and 0.04% in 2016.

However, despite the safety and efficacy of the procedure, experts say it's significantly underutilized. "Only one-half of 1 percent of people eligible for bariatric surgery currently undergo it," Anne Ehlers, a bariatric surgeon at the University of Michigan, said.

According to a JAMA article, this under-use of bariatric surgery likely stems both from "the reluctance of the medical community and patients to accept surgery as a safe, effective, and durable treatment of obesity," and because patients worry that they "may be judged by others for taking the easy way out and not having the willpower to diet and exercise."

According to the Wall Street Journal, several studies have found a link between obesity and its related health issuessuch as diabetes and hypertensionand increased rates of serious Covid-19 infection. In fact, CDC this month confirmed that new research demonstrates that Covid-19 patients who are obese have a greater risk of severe outcomes.

Researchers think this increased risk for obese patients may stem in part because of how the coronavirus enters the body via an enzyme called the ACE2 receptor. This enzyme is located in cells that line the lungs and fat tissue, which means that patients with excess weight may be more likely to experience a high viral load. In addition, obesity is linked to hyperinflammation and shortness of breath, two conditions that make it more difficult for someone to combat viral infection.

As John Morton, head of the bariatric practice at Yale Medical Center, said, "The virus frankly has an easier job" replicating itself among patients who are obese, because "[i]t has more targets."

But ongoing research indicates that losing weightand losing weight via bariatric surgery in particularmay help lower this risk, the Journal reports. According to a clinical study from the Cleveland Clinic that's currently under peer review, patients with obesity who've had bariatric surgery were 25% less likely to require hospitalization after contracting Covid-19 when compared with obese patients who have not had the surgery. In addition, among those patients in the study who were hospitalized, none of those who've had bariatric surgery were admitted to the ICU or died from the pathogencompared with 13% and 2.5%, respectively, of hospitalized patients who have not had the surgery.

In light of this increased risk, some patients who are struggling with their weight are undergoing bariatric surgery as a proactive measure against severe infectiona trend that seems to have made bariatric surgery more popular than ever, the Journal reports.

In fact, while most scheduled procedures are now experiencing a rebound after several months' pause amid the epidemic, bariatric surgery is not only rebounding more quickly than other services, but it's surpassing even its 2019 levels. Specifically, according to research from health care data company Perception Health, claims for bariatric surgery fell to nearly zero in April, but then rebounded by June to a higher level than that same month in 2019.

Separately, Optum, which owns medical facilities and surgical centers across the country, reported a 26% annual increase in patients joining bariatric-surgery programs this summer. (The Daily Briefing is published by Advisory Board, a division of Optum.) Similarly, Cigna said that while prior authorizations for bariatric surgeries declined 38.8% annually between March and May of this year, they increased 9.3% annually in June, July, and August.

The leaders of various surgical practices at major hospitals have reported similar anecdotal evidence, according to the Journal. For instance, Morton said that after Yale reopened its five hospitals for scheduled surgeries in June, bariatric surgery volume increased 20% when compared to 2019 levelsand inquiries about the procedure are also on the rise. "The only two surgeries that have been Covid-proof have been cancer and bariatric," he said.

Similarly, Ali Aminian, director of the Cleveland Clinic's Bariatric and Metabolic Institute, said intake for severely obese patients seeking bariatric surgery increased 40% annually over the summer. "We've had patients who wanted to come and take care of their obesity, to be healthier, and when we ask them, why did you come now? It's because they've heard this message that it's a risk factor for Covid infection," Aminian said.

And speaking as a bariatric surgery patient, Eliza Henderson said the coronavirus spurred her to "take the plunge" and schedule herself for the procedure later this month. "I don't want my being obese to stack the odds against me with something like coronavirus," Henderson explained. "More than anything, I want to have a better chance to survive" (Whelan, Wall Street Journal, 9/28; Brody, "Well," New York Times, 9/28).

Excerpt from:
Bariatric surgery is booming, as obese patients worry about their Covid-19 risks - The Daily Briefing

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"Are you eating enough? It doesn't look like you are having a baby!""You are putting on too much weight for a pregnant woman""Moms are supposed to be on the healthier side. Are you sure your baby is okay?"

These are only a few examples of the unwelcomed comments pregnant women go through. While pregnancy is a time for a woman to feel the most pampered, nourished and cared for, judgmental comments can stress an expecting parent into believing that she is not doing enough or putting her baby at risk.

Just like some women are called out for putting a little too much weight when they are expecting a baby, there are others who also go through 'skinny-shaming' when they are pregnant. Former VJ and actress Teejay Sidhu is one of them.

Sidhu, who is expecting her third child with actor husband Karanvir Vohra is in her fifth month of pregnancy. While the mom-to-be is blissfully enjoying her last few months of pregnancy, she often finds people telling her that she isn't really showing her pregnant belly, or isn't putting on healthy weight, as other women do.

There are also a lot of people who have been leaving similar comments on her photos on social media, asking her to "eat well" and not take up dieting right now.

While the mother to be is doing her part to stay healthy, she has now opened up about the judgment and criticism she and many women like her go through on a daily basis.

Flaunting her growing baby bump, Teejay wrote, "People say I'm too skinny, that I should be heavier, especially since I'm expecting. (This is my 5 months pregnancy pic.) But for me, putting on has never been easy. And in the first trimester, I had terrible nausea, couldn't eat anything"

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People say I'm too skinny, that I should be heavier, especially since I'm expecting. (This is my 5 months pregnancy pic.) But for me, putting on has never been easy. And in the first trimester, I had terrible nausea, couldn't eat anything! (There was no 'pregnancy glow!') Now I eat properly, but the weight only shows on my tummy. And I'm ok with that. 🙂 I'd advise any expecting Mom, whether you're the thin/heavy, embrace your maternity body. Don't overthink what you 'should' look like. As long as you are healthy, there is no 'ideal' weight. Every pregnancy body is different - love yours, just as it is. . Thank you @ammarzoofficial for the outfit - hardly anything fits properly anymore! Photo @anish_sonakshi.photography

A post shared by Teejay Sidhu (@bombaysunshine) on Sep 29, 2020 at 11:34am PDT

The actress also said that there's a lot of misconception about what an ideal pregnant woman is supposed to look like, and the lack of awareness could also cloud judgment and stress any parent into thinking they are not doing enough. For example, Teejay highlighted that both of her pregnancies never made her experience the "glow" people talk about and instead, made her lose appetite.

Nausea and loss of appetite is also something that royal parent and mother of three, Kate Middleton has talked about in the past, in detail. Teejay's post further read:

"...And in the first trimester, I had terrible nausea, couldn't eat anything! (There was no 'pregnancy glow!') Now I eat properly, but the weight only shows on my tummy. And I'm ok with that. 🙂 I'd advise any expecting Mom, whether you're the thin/heavy, embrace your maternity body. Don't overthink what you 'should' look like. As long as you are healthy, there is no 'ideal' weight. Every pregnancy body is different - love yours, just as it is. "

Teejay and Karanvir, who welcomed their twin daughters in 2016 announced their second pregnancy just recently (August 28) with an adorable set of maternity photos.

What is the ideal weight gain during pregnancy?

When a woman is pregnant, gaining some weight is essential to support the baby. While for most women, putting on weight isn't a challenge, some can experience difficulties sticking to the ideal weight for their age, despite being nutritiously sufficient. Not putting on much weight can be because of many reasons- be it loss of appetite, extreme nausea, morning sickness, metabolic problems, chromosomal abnormalities or existing medical conditions. Some, strangely also risk losing the kilos!

The ideal weight gain for a pregnant woman varies, depending on her age, BMI (Body Mass Index) or pre-existing health factors. Anywhere between 11-16 kilos over the course of nine months is counted as healthy weight gain. In fact, science has also suggested that eating for two could be quite dangerous, and a mom-to-be really needs to take in additional calories during the last three-four months.

Weight gain also depends on pre-pregnancy weight- whether a woman is underweight, obese or overweight. It could also differ from one person to another, considering that not everyone is built the same way. While some put on weight quickly in the first trimester and "show", some only gain weight in the later months of the pregnancy.

Nonetheless, maintaining a stable weight during all nine months is important. There's no reason to fret as long as a woman eats healthy, swears off junk food and packs in nutrition which contains options from all food groups. It's important to gain steady weight as a woman progresses with her pregnancy and it can differ for every person.

Here are some tips expecting mamas can follow to sustain a healthy pregnancy:

More:
'Thin or heavy, every pregnant body is different': Teejay Sidhu opens up on skinny shaming during pregnan - Times of India

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Imagine you had the chance to peek into the kitchens of the world's best nutritionists and dietitiansthe people who know exactly what to eat for a fitter body, slimmer belly,and a longer life. You probably wouldn't be surprised by what you see: Lots of fresh fruits and vegetables, whole grains, fish, some olive oilnothing surprising there. But what might surprise you is what you won't seethe common, so-called "healthy" foods that probably populate your own pantry, but which those in the know have long banned from their own homes.

We assembled a panel of experts and got a sneak peek into the eating habits of those who live and breathe nutrition daily, and learned about which foods should never be in your kitchen if you want to lose weight.Throw these foods that aren't doing any favors for your body into the trash and start trying out these 21 Best Healthy Cooking Hacks of All Time!

Rice cakes are an old-school diet staple. But the simple carbohydrates rank notoriously high on the glycemic index (GI) a measure of how quickly blood rises in response to food on a scale of one to 100 (rice cakes come in at 82). High GI foods provide a rush of energy but can leave you hungry within a few hours. Researchers at the New Balance Foundation Obesity Prevention Center found high-GI snacks caused excessive hunger and increased activity in craving and reward area of the brain the perfect storm for overeating and weight gain.

"I try to avoid excessive caffeine," says Dr. Mamta M. Mamik, Assistant Professor of Obstetrics, Gynecology and Reproductive Science at the Icahn School of Medicine at Mount Sinai. "An adult can safely consume up to 400 milligrams of caffeine a daywhich is equivalent to four 8-ounce cups of coffeebut drinking any more than that can cause calcium excretion, which, over time, may lead to osteoporosis. Avoiding excess caffeine also helps to ward off uncomfortable withdrawal symptoms like lethargy, insomnia, headaches,and irritability."

"Although I love them, I try to stay away from cream-based soups. They not only bother my stomach, but they are also loaded with empty calories and often have concerning fillers like hydrolyzed proteins, food dyes and corn syrup that I find out about later!" says, Dr. Taz Bhatia, integrative health expert and author of The 21-Day Belly Fix.

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"I try to avoid foods that contains trans fats, corn syrup,and added sugars," says Eugenia Gianos, MD, cardiologist, Co-Clinical Director, Center for the Prevention of Cardiovascular Disease at NYU Langone Medical Center. "Often listed as hydrogenated or partially hydrogenated oils, synthetically engineered trans-fats increase your bad (LDL) cholesterol levels and decrease your good (HDL) cholesterol levels, upping your risk of heart attack and stroke." Oftentimes, grocery chains or bakers will use partially hydrogenated oils to extend the shelf life of their "fresh" baked goods. Besides the potential for PHOs, these pastries are often times calorie-dense, and won't do much to keep you energized all morning.

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glass of soy milk on table

"I avoid soymilk," notes Guillem Gonzalez-Lomas, MD, sports medicine specialist and assistant professor of Orthopaedic Surgery at NYU Langone Medical Center. "Yes, the horror stories linking overconsumption of soy products to estrogen-like effectslike the development of enlarged breasts in otherwise healthy malesare exceptional. However, the fact is that soy mimics estrogen and activates estrogen receptors in the body. Do you want to take that risk? There are plenty of other milk substituteslike almond milkthat don't carry the same potential side effects."

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"As a plastic surgeon, I'm always thinking about my figure," says New York City-based physician, Lara Devgan, MD. "To that end, I never eat energy bars or granola bars. Although they can be tasty, for the amount of calorie-dense carbs and fat they contain, you might as well eat a candy bar. Many of these bars are packed with simple sugars, and they aren't quite filling enough to substitute for a meal or snack."

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"This is as far removed from a natural egg as you can get," says Dana James CDN, a nutritionist from Food Coach NYC. "Heat pasteurized and made from factory-farmed eggs, this product is processed so much that makers actually have to add in synthetic vitamins to boost its nutrient density. "Go for the real thing instead," says James. Choline, found in eggs, lean meats, seafood and collard greens, attacks the gene mechanism that triggers your body to store fat around your liver.

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A fruit smoothie sounds like a virtuous choice for an afternoon pick-me-up, but be forewarned: Many store-bought options are blended with high-calorie dairy bases and cheap sweeteners that make them more dessert-like than diet-friendly. Take Naked's Might Mango Fruit Smoothie, which has 57 grams of sugar per bottle.

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"Talk about turning a good food bad," says Leah Kaufman, MS, RD, CDN a New York City-based Registered Dietitian. "When you transform produce into juice, you take away its fiberone of the major benefits of consuming whole fruits and vegetables. What you wind up with is a drink that's so concentrated with sweetness, it can have as much sugar as a soda." More and more research has begun to show that some fruits are actually better at fighting belly fat than others. And the master fruits all have one thing in common: they're red, or at least reddish. Raspberries, strawberries, blueberriesthey're packed with polyphenols, powerful natural chemicals that can actually stop fat from forming.

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"I don't drink soda. A long time ago cola had cocaine in it, and it's arguably gotten even more unhealthy since then," says Gonzalez-Lomas. "Most sodas contain phosphorus, which binds to calcium and increases calcium loss, which is terrible for bone health. Plus, just one can is filled with 40 grams of sugarthe equivalent of 20 sugar cubeswhich makes it challenging for the body to maintain healthy glucose and insulin levels. And diet soda is potentially worse. Diet beverages contain low doses of carcinogens and artificial sweeteners that have potentially dangerous effects on the brain and metabolism. While everything in moderation is reasonable, I steer clear of sodashigh risk, no reward."

Don't miss finding outWhat Happens to Your Body When You Give Soda!

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"One of the leading health food impostors!" says Lisa Moskovitz, RD, founder of The NY Nutrition Group. "One tiny cup of granola has nearly 600 calories, 30 grams of fat, and 24 grams of sugar. That's the equivalent of starting your morning with two slices of cheesecake." Moskovitz adds, "If I want a crunch cereal, I'll go for a lighter alternative like Cheerios or Special K. They pack the same satisfying crunch with a fraction of the calories, fat,and sugar," she says.

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"I eat a very clean, plant-based diet so the avoid list is long for me. However, even for those who eat meat, the processed varieties are a bad choice," warns David L. Katz, MD, MPH, Director of the Yale University Prevention Research Center and President of the American College of Lifestyle Medicine. "While the link between meat and chronic disease is fairly tenuous, the connection between salt-, sugar- and chemical-laden processed meats and chronic disease risk is strong and consistent. If you eat meat, it should be purelike you want your own muscles to be. If you eat the highly processed, adulterated meats they may pay it forward to the meat on your own bones."

For a list of the purest proteins, click on this essential list of The 29 Best Proteins for Weight Loss.

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Peanut butter cookies

"I avoid any product marketed as 'low-fat.' Typically, these items are extensively processed and packed with chemicals that are added to try to achieve the consistency or reproduce the flavor of the full-fat models on which they are based," explains Rebekah Gross, MD, a gastroenterologist at the Joan H. Tisch Center for Women's Health at NYU Langone Medical Center. "I'd rather indulge in a smaller portion of a food naturally high in fat or sugar than ingest an artificial substitute. In most cases, the real deal tastes better, is more satisfying, and doesn't cause the gastrointestinal upset that can be associated with highly processed foods," says Gross.

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hot dog with ketchup and mustard

"It's called ketchup because, over time, it's going to catch up to you," jokes Moskovitz. "Just two measly tablespoons has up to 8 grams of sugar and 40 calories. And most of those calories come from high fructose corn syrup, which has been shown to increase appetite and, over time, lead to health problems such as obesity and diabetes." If you really can't live without the stuff, "use an all-natural version with no added sugar, chemicals or HFCS," says Moskovitz.

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Woman eating a bowl of cereal

"Most cold cerealseven the ones that seem healthyare carb-laden, sweet and highly processed. They are definitely not the breakfast of championsat least not thin champions," says Lauren Slayton, MS, RD, founder of Foodtrainers. Instead, "Starting your day with lean protein, like eggs, is the best way to ensure that you'll stay energized and full into early afternoon," says Slayton.

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"I avoid flavored coffee creamers because they are filled with fake ingredients that can do more harm than the flavor is worth: trans fats, artificial sweeteners, carrageenan and artificial coloring," says Gina Consalvo, MA, RD, LDN, Pennsylvania-based owner of Eat Well with Gina. "Over time, your morning shot of non-dairy creamer can raise dangerous LDL cholesterol levels and increase the risk of blood clots and heart attack."Lighten your coffee with a half and half that only lists milk and cream as ingredients," she says.

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jar of nutella with knife

"Nutella is one of those foods that people believe to be healthy because it contains a nut," says Kaufman. "But check the ingredients: spreads like Nutella are primarily sugar and palm oil, with almost no actual nuts involved. With over 20 grams of added sugar and only two grams of protein, the spread just winds up at your waist."

Looking for more tips? Be sure to sign up for our newsletter to get daily recipes and food news in your inbox!

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Americans typically eat only one-third of their recommended daily intake, so you may be surprised to hear us knock any form of vegetable. Unfortunately, we've got to go there. Why? Some veggies of this variety are stored in cans that are laced with BPA, an industrial chemical used in various food and beverages containers. "There is a lot of controversy around BPA," says Consalvo. "It is thought to pose some health risks in fetuses, infants and young children's brain development." She notes that there are many brands that are now using BPA-free cans and hard plastics. We suggest going with fresh or frozen veggies, which tend to be healthier and free of salt and preservatives, too.

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Chicken breasts cooked

"We've been conditioned to look for low-cost food instead of the high-quality food," Dan Roberts, celebrity trainer and creator of Methodology Xtells us. "Now, to eat organic seems like a luxury when it really isn't. For both moral and health reasons (it's free of growth hormones), I always buy and eat free-range organic chicken."

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Jim White RD, ACSM HFS, Owner of Jim White Fitness and Nutrition Studiossays that "White bread has been bleached and stripped of its bran and germ, the elements of the grain that contain beneficial nutrients. For this reason, white bread isn't very filling, has almost no nutritional value and is converted into sugar once you eat it. Like table sugar, it then spikes insulin levels, which promotes fat storage."Jay Cardiello, NSCA, personal-trainer to the stars, adds, "Also, don't get caught up in phrases like, 'made with whole grains'. This catchy phrase can make you think your bread is a healthy choice, but it only means that the bread is made up of a mixture of whole-wheat flour and some other less nutritious flour that won't benefit your health."

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bowl of gummy bears candy

"Tossing back a handful of candy may not seem like a big deal, but it's the equivalent of chowing down on pure sugar. I would never do that and neither should anyone else," explains Lori-Ann Marchese, fitness celebrity and owner of Body Construct LLC.

More:
21 Foods to Toss Out of Your Kitchen For Good - Yahoo Canada Shine On

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SomersetCounty Senior Centers OfferVirtual Programs and Activities Via Zoom in October

SOMERVILLE All county-operated senior centers, which are managed by the Somerset County Office on Aging and Disability Services are temporarilyclosed until Oct. 31, due to the coronavirus pandemic.The Somerset County management team is following state-mandated public healthcare guidelines while they continue to assess the centers reopening dates.

Senior Center programs that were previously offered on-site have been modified and are now available via Zoom, which is a video-based, user-friendly, online platform that can be accessed through a smartphone, tablet or computer. Zoom is a secure online platform that allows residents to see and hear others remotely.

ANNOUNCEMENT:There will be no virtual classes/programs on Columbus Day (Oct. 12).

Zoom Guidelines

Unless otherwise specified,residents who are age 60 and above can join any of the Zoom programs listed in this schedule even if they are not a client at the center hosting the Zoom program.

For the safety of senior center clients and for quality assurance, clients may only attend Zoom exercise classes that are hosted by the center they regularly attend.

Zoom Activity Release Forms Are Required

Participants must obtain and complete anActivity Release Form from the senior center that they regularly attend.After submitting the form to that center, participants will receive an email with information about all Zoom classes and programs listed in this schedule. All programs areFREEfor registered members.

Learn How to Use Zoom

Watch a Zoom tutorial. Participants must register via email atDonlin@co.somerset.nj.us, or call908-203-6101.To access the tutorial, go tohttps://support.zoom.us/hc/en-us.

To stay up to date with Somerset County events and information, sign up forfree email alertsatwww.co.somerset.nj.us/subscribeor follow us onFacebook,TwitterandInstagram.

Virtual Zoom Programs Available to All Senior Center Clients

Oct. 1-2

Oct. 1, 11 a.m. The Pettets Variety Showby Ashley & Kristen Pettet.Enjoy pop culture classics from yesteryear. This variety show will make you smile! **Hosted by the Warrenbrook Senior Center.**

Oct. 1, 3 p.m. Guided Meditation with Cate.Take a break with soothing meditation accompanied by soft music. This class will help reduce stress, control anxiety, increase ones attention span, and decrease age-related memory loss. **Hosted by the Senior Wellness Center at Bridgewater.**

Oct. 2, 11 a.m. Halloween: A Haunted Historyby Kevin Woyce, author, photographer and lecturer. Trace the strange history of Halloween. Learn about the origins of the jack-o-lantern, the 1938 radio broadcast War of the Worlds by Orson Welles, monster movies and famous costume makers, in this hour-long slideshow, which includes original photographs and antique Halloween cards, advertisements, artwork and movie posters. **Hosted by the HillsboroughSenior Center.**

Oct. 2, 2 p.m. The Flu Vaccine: What You Should Know.Learneverything you need to know about the flu and the flu vaccine. According to the Centers for Disease Control (CDC), the best way to stay healthy during flu season is to get a yearly flu shot. Wegmans Pharmacist Manager Lauren Sparrazza will provide information about flu shots and answer participants questions. **Hosted by the Senior Wellness Center at Bridgewater.**

Oct.5-9

Oct. 5, 11 a.m. U.S. Presidents and Their Impact on Sports: From Theodore Roosevelt to Barack Obamaby Evan Weiner, journalist. Delve into the history of how actual sports initiatives have been used in presidential decision making. Presented by Evan Wiener, an award-winning journalist who has also been recognized as a global expert for his insight into the politics of sports business. In this engaging presentation, participants will learn how sports have impacted every area of our lives including politics. **Hosted by the Quail BrookSenior Center.**

Oct. 6, 11 a.m. Musical Entertainment by Paul Elwood. Did you know John Lennon, Bob Dylan, Cat Stevens and Tony Bennett are all accomplished musical and visual artists? Listen (sing-a-long) and view their artwork. It will be a treat for your eyes and ears. **Hosted by the Senior Wellness Center at Basking Ridge.**

Oct. 7, 10:45 a.m. Robotic Surgery by Dr. Dave,Learn aboutRobert Wood Johnson University Hospital Learn about robotic surgery. Dr. Dave will present an overview of the da Vinci Surgical System, explain its enhanced capabilities, and the benefits of this surgical method to treat prostate, kidney, colorectal and endometrial cancer. Robotic Surgery has been widely used for more than 30 years and has become even more popular after the introduction of the da Vinci System (called da Vinci ) named after Leonardo da Vincis who had an intense interest in the study of human anatomy, which eventually led to the design of the first known robot in 1495. **Hosted by theQuail BrookSenior Center.**

Oct. 7, 11 a.m. Election Informationby County Clerk Steve Peter.JoinSteve for his discussion about the voting process, how votes are kept safe and confidential, and what information voters need to know before going to the polls or mailing in their vote. **Hosted by the Senior Wellness Center at Bridgewater.**

Oct. 7, 2 p.m. Word Games with Donna.Dust off the cobwebs and get the brain revved up. Join Donna to play fun games like Pictionary, Boggle, Name 5 and more. Interact with old friends, make new friends, and have a few laughs! **Hosted by the Senior Wellness Center at Hillsborough.**

Oct. 8, 11 a.m. Chuckles, Chortles and Giggles: The Benefits of Laughter for Seniorsby Rebecca Abenante, L.C.S.W., Atlantic Healthcare System. Did you know that humor can help you feel better and live longer? Enjoy a few giggles and learn about the physical and mental health benefits of laughter. **Hosted by the WarrenbrookSenior Center.**

Oct. 8. 1:30 p.m. Powder, Potion, Bolus and Pillby Michelle Doherty, Old Barracks Museum-Trenton. Take a journey back in time to the Old Barracks located in Trenton, NJ and listen to a descriptive overview of the history of the barracks (built in 1768). Also, learn about the medical practices and treatments that were used in the 18thcentury and the successful smallpox inoculations that helped to eradicate the disease during the American Revolution.**This program is made possible by funds from the Somerset County Cultural & Heritage Commission, a partner of the New Jersey Historical Commission.Hosted by the Quail Brook Senior Center.**

Oct. 8, 3 p.m. Virtual Bingo.Bingo is more than just an exciting activity researchers have found that playing Bingo has multiple benefits, such as promoting socialization, strengthening hand-eye coordination and helping to improve short-term memory skills. Participants can use the gameboard on their screen. **Hosted by the Senior Wellness Center at Bridgewater.**

Oct. 12-16

Oct. 13, 11 a.m. Reclaiming Our Voiceby Carol Simon Levin, storyteller. Carol Simon Levin portrays Lillian Feickert, president of the NJ Woman Suffrage Association from 1912-1920. Explore her often overlooked role in the fight for woman suffrage.**This program was made possible by funds from the Somerset County Cultural & Heritage Commission, a partner of the New Jersey Historical Commission.Hosted by the Senior Wellness Center at Basking Ridge.**

Oct. 14, 10:45 a.m. Avoiding Scams and Fighting Fraudby Susie Suter,Central Jersey Housing Resource Center. Learn about scams that are spreading nearly as fast as COVID-19. Find out how to identify financial phonies and bogus treatments, and how to protect against identity theft and phishing scams. **Hosted by the Quail Brook Senior Center.**

Oct. 14, 11 a.m. Plastic Bottle Craftwith Debbie Perez. Bring back some spring into your day and create a reusable flower decoration by using simple items that can be found around your home. All it takes is a plastic bottle (a soda or water bottle is perfect!), strong scissors, a stick or dowel, tape or glue, and paint or nail polish. **Class size is limited. Spots are available on a first-come first-serve basis. *Hosted by the Senior Wellness Center at Bridgewater.**

Oct. 14, 2 p.m. Word Games with Donna.Dust off the cobwebs and get the brain revved up. Join Donna to play fun games like Pictionary, Boggle, Name 5 and more. Interact with old friends, make new friends, and have a few laughs! **Hosted by the Senior Wellness Center at Hillsborough.**

Oct. 15, 11 a.m. The Power of Poetry by Ellen Parker. Rediscover the power of poetry in this interactive workshop. Participants are invited to read aloud, recite or share a favorite poem. A discussion about why these poems are important. **Hosted by the WarrenbrookSenior Center.**

Oct. 15, 3 p.m. Guided Meditation with Cate.Join Cate to take a break and soothe yourself with calming music and meditation and that will help reduce stress, control anxiety, increase attention span, and decrease age-related memory loss. **Hosted by the Senior Wellness Center at Bridgewater.**

Oct. 16, 11 a.m. Lets Go Nutsby Daryl Minch, M.Ed., family and community health sciences educator, associate professor, Rutgers Cooperative Extension of Somerset County. Go Nuts the easy way! Find out the many ways to incorporate nuts into meal plans, if nuts are fattening and do nuts have good fat or bad fat? **Hosted by theHillsboroughSenior Center.**

Oct. 19-23

Oct. 19, 11 a.m. Golden Era of Hollywood: A Tribute to Glitter & Glamorousby Ashley & Kristen Pettet. Be dazzled as Ashley and Kristen work their magic and bring Hollywoods heyday to life. This talented duo will pay homage to Hollywoods classic period of glittering, glamorous and larger-than-life movie stars, their movies and musical scores. **Hosted by the Quail Brook Senior Center.**

Oct. 19, 11 a.m. Flow and Flair: Flag Dancing with Mykel Dicus,(Part 1),Eec! Productions. Dance, create, be flexible and have fun through dance step movements. Stimulate visual and auditory senses, tactical and analytical abilities, sequential memory and creativity. Bring a small flag or other items (i.e. pillowcase, hand towel, scarf, handkerchief, etc.). Space is limited.**Hosted by the Warrenbrook Senior Center.**

Oct. 20, 11 a.m. MGM Star Musicals of the 1940sby Sam Caponegro. Go back to the fabulous forties with Sam as he discusses marvelous musicals and showcases movie clips that include Gene Kelly, Lucille Ball, Lena Horne, June Allyson, Fred Astaire, and of course Judy Garland. **Hosted by the Senior Wellness Center at Basking Ridge.**

Oct. 21, 10:45 a.m. Lessons for a Long Lifeby Daryl Minch, M.Ed., family & community health sciences educator, associate professor, Rutgers Cooperative Extension of Somerset County. Delve into why numerous regions of the world are noted for having people that are living well past their 90s. Find out why many believe that maintaining ones health is a lifestyle commitment and also the secret to living longer! **Hosted by the Quail BrookSenior Center.**

Oct. 21, 11 a.m. Medication Safetyby Danielle Bartsche, New Jersey Poison Control Organization.Learn how to safely manage medication and find out about drug interactions and side effects that are associated with various medications. Danielle will also discuss the common poisons that can be found both inside and outside of the home. **Hosted by the Senior Wellness Center at Bridgewater.**

Oct. 21, 2 p.m. Word Games with Donna.Dust off the cobwebs and get the brain revved up. Join Donna to play fun games like Pictionary, Boggle, Name 5 and more. Interact with old friends, make new friends, and have a few laughs! **Hosted by the Senior Wellness Center at Hillsborough.**

Oct. 22, 11 a.m. Learning to Draw a Pumpkinwith Nadeen. Learn a drawing technique to draw a pumpkin. Pencil and paper are needed. **Hosted by theWarrenbrookSenior Center.**

Oct. 23, 11 a.m. Welcome to the Pastby Gordon Thomas Ward. Immerse yourself in this entertaining and informative evening of tales, songs, poetry, and ghost stories that relate to the local history of Somerset and Morris County New Jersey. This multimedia presentation is based on Gordons book A Bit of Earth. **Hosted by the Hillsborough Senior Center.**

Oct. 26-30

Oct. 26, 11 a.m. Flow and Flair: Flag Dancing (Part 2)with Mykel Dicus,Eec! Productions. Dance, create and have fun through dance movements. Stimulate the senses, tactical and analytical abilities, memory and creativity. Bring a small flag or another item such as a pillowcase, hand towel, scarf, or handkerchief. Space is limited.**Hosted by the Warrenbrook Senior Center.**

Oct. 26, 11 a.m. Thomas A. Edison: The Man Who Changed Historyby Paul Israel, Ph.D., History Department, Rutgers, the State University of New Jersey, and Director and General Editor of Thomas A. Edison Papers at Rutgers. Delve into the prolific life of Thomas Edison, who had 1,093 patents during his lifetime (1847-1931). Take a journey through Thomas Edisons world of technology which includes electric power generation, mass communication, motion pictures and more. **This program was made possible by funds from the Somerset County Cultural & Heritage Commission, a partner of the New Jersey Historical Commission. Hosted by the Quail Brook Senior Center.**

Oct. 26, 11 a.m. Forever Your Readers Theatre Halloween Performancewith Lili Carrick, Ph.D.Have fun at this multi-mix media of performing arts that integrate oral reading, literature and performing arts. Participants will read aloud from the script using facial expression and body movement to interpret emotions, beliefs, motives and attitudes of a character. Everyone is welcome.**Hosted by the Montgomery Senior Center.**

Oct. 27, 11 a.m. Step-by-Step Cooking Tutorial.Its as easy as 1,2,3. Cook up a recipe forone with a Raritan Valley student from the Service Learning Project. An ingredient list will be made available for participants. **Hosted by the Senior Wellness Center at Basking Ridge.**

Oct. 28, 11 a.m. The ABCs of Candy. Remember the taste of your Halloween favorites? Take a tour through a Halloween candy land with historian Meg Wastie who will talk about the ABCs of candy. **Hosted by the Senior Wellness Center at Bridgewater.**

Oct. 28, 2 p.m. Word Games with Donna.Dust off the cobwebs and get the brain revved up. Join Donna to play fun games like Pictionary, Boggle, Name 5 and more. Interact with old friends, make new friends, and have a few laughs! **Hosted by the Senior Wellness Center at Hillsborough.**

Oct. 29, 11 a.m. Condiment Considerationby Sigrid Solis, Rutgers Cooperative Extension of Somerset County. Explore the use of commonly used condiments with Sigrid who will discuss the composition, nutritional value and suggest healthy alternatives. **Hosted by the Warrenbrook Senior Center.**

Oct. 30, 11 a.m. All Hallows Eveby Sam Caponegro. Take a Spooktacular journey viewing and interpreting musicals such as The Rocky Horror Picture Show, The Addams Family, Sweeny Todd: The Demon Barber of Fleet Street and others. **Hosted by the Hillsborough Senior Center.**

Oct. 30, 11 a.m. Salute to America with the Pettet Sisters.Enjoy popular music with a patriotic flair. Kristen and Ashley Pettet will sing nostalgic favorites to honor those who have served in our Armed Forces. **Hosted by the MontgomerySenior Center.**

Virtual Exercise Programs Available to All Senior Center Clients Who Have Completed an Activity Release Form

Oct. 1, 6, 8, 13, 15, 20, 22, 27 & 29, 9 10 a.m. Take Control with Exercise.This is an ongoing exercise program for all skill levels and can be practiced while either standing or sitting. Strengthen core muscles and improve flexibility and balance while boosting stamina.

**A maximum of 25 participants is allowed in the class. To register, call 908-204-3435 or emailAgingWellness.co.somerset.nj.usHosted by the Senior Wellness Center at Basking Ridge.**

Oct. 1, 8, 15, 22 & 29 10:45 a.m. Thursday Chair Yoga with Manjula.Increase bone density, improve strength, flexibility and balance while being immersed in a relaxing class. Expect lots of gentle stretching to bring movement to joints and muscles. This class is perfect for relieving stress and helping to gain an overall sense of wellbeing. The class is open to all levels of skill and can be practiced while either standing or sitting.**Amaximum of 25 participants is allowed in the class. To register, call 732-563-4213 or emailAgingQuailBrook@co.somerset.nj.usHosted by the Quail Brook Senior Center.**

Oct. 1, 8, 15, 22 & 29 2 p.m. Fit & Flex with Rose.ThisFREEweekly exercise program changes frequently and is suitable for all skill levels. Classes will help participants learn stretching, strength training, laughter-yoga, breathing exercises and more. **Amaximum of 25 participants is allowed in the class. To register call 908-369-8700 or emailAgingHillsborough@co.somerset.nj.us.Hosted by the Senior Wellness Center at Hillsborough.**

Oct. 2, 9, 16, 23 & 30, 11:30 a.m. Zumba Gold (Chair) with Laurie Fetcher.Get your blood pumping to zesty music that will inspire a hearty workout. This class is doable for people age 60 plus, beginners, or others who need modification to their exercise routine, and who would like to build cardiovascular health by challenging the heart, and working hip, leg, and arm muscles with fun and rhythmic moves while sitting in a chair.**Amaximum of 25 participants is allowed in the class. To register, call 732-563-4213 or emailAgingQuailBrook@co.somerset.nj.us.Hosted by the Quail Brook Senior Center**

Oct. 5, 19 & 26, 10 a.m. Monday Chair Yoga with Manjula.Take this opportunity to gain the positive benefits of yoga while using the support and safety of your favorite chair. Practicing yoga has been shown to deepen ones range of motion, provide relaxation, lower blood pressure and increase mind/body connection.**Amaximum of 25 participants is allowed in the class. To register call 908-369-8700 or emailAgingHillsborough@co.somerset.nj.us.Hosted by the Senior Wellness Center at Hillsborough.**

Oct. 6, 20 & 27, 1 p.m. Chair Exercise with Nadeen.Join Nadeen for fun chair exercises that will help increase ones blood circulation, flexibility and strengthen muscles. Participants can sit in a chair or stand to practice exercises.**Amaximum of 25 participants is allowed in the class.To register, call 908-753-9440 or emailHrevnackDickey@co.somerset.nj.us.Hosted by the Warrenbrook Senior Center.**

Virtual Zoom Programs Available Only to Clients Who Are Members of the Senior Center Hosting the Class

SOMERSET COUNTY SENIOR WELLNESS CENTER AT BASKING RIDGE

202 Mt. Airy Road

Basking Ridge, NJ 07920

908-204-3435

For safety and quality assurance, the following virtual Zoom programs and clubs are only open to Senior Wellness Center at Basking Ridge participants. Note: Activity Release Forms and the use of a camera (audio and video) are required.

Oct. 15, 12:30 p.m.Monthly Book Club Every Third Thursday.Join the discussion on the book In the Unlikely Event by Judy Bloom, then select the next book to read. New members are always welcome!

SOMERSET COUNTY SENIOR WELLNESS CENTER AT BRIDGEWATER

876 East Main Street

Bridgewater, NJ 08807

908-203-6101

For safety and quality assurance, the following virtual Zoom programs and clubs are only open to Senior Wellness Center at Bridgewater participants. Note: Activity Release Forms and the use of a camera (audio and video) are required.

Gentle Aerobics with Lisa & CateTuesdays, 10 a.m. & Fridays, 11 a.m.Exercise and move without putting undue pressure or strain on your body. Learn movements that will increase blood circulation, lubricate joints for flexibility, and strengthen and stabilize individual muscles. Gentle aerobics can help one decrease the risk of falls and make it easier to accomplish day-to-day activities. Exercises can be practiced while either standing or sitting. The class is open to all skill levels. **Amaximum of 25 participants is allowed in the class.**

Chair Yoga with Manjula Tuesdays, 2 p.m.Increase bone density, improve strength, flexibility and balance while being immersed in a relaxing class. Expect lots of gentle stretching to bring movement to joints and muscles. This class is perfect for relieving stress and helping to gain an overall sense of well-being. The class is open to all levels of skill and can be practiced while either standing or sitting. **Amaximum of 25 participants is allowed in the class.**

Hatha Yoga with Bharti Wednesdays & Fridays, 9:30 a.m.Hatha Yoga combines improving body posture, controlled breathing, and meditation. Practicing Hatha Yoga has many benefits, such as aligning the body, better balance and flexibility, a suppler spine and improved circulation. **Amaximum of 25 participants is allowed in the class.**

Oct. 22, 10 a.m. Monthly Book Club with NanEvery Fourth Thursday.Join the discussion about, Nickel Boys by Colson Whitehead, and select the next book to read. New members are always welcome!

SOMERSET COUNTY SENIOR WELLNESS CENTER AT HILLSBOROUGH

339 South Branch Road

Hillsborough, NJ 08844

908-369-8700

For safety and quality assurance, the following virtual Zoom programs and clubs are only open to Senior Wellness Center at Hillsborough participants. Note: Activity Release Forms and the use of a camera (audio and video) are required.

Oct. 9. 11 a.m. Craft: Sew Your Own Pumpkin Ornamentwith Tammy & Donna. Learn how to create a pumpkin ornament and embellish it with felt flowers as a final touch in this step-by-step instructional class.**There is limited space. Craft supplies will be mailed to participants. Call 908-369-8700 to register by Oct. 4.**

MONTGOMERY SENIOR CENTER

356 Skillman Road

Skillman, NJ 08558

609-466-0846

For safety and quality assurance, the following virtual Zoom programs and clubs are only open to Montgomery Senior Center participants. Note: Activity Release Forms and the use of a camera (audio and video) are required.

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Somerset County Senior Centers Offer Virtual Programs and Activities Via Zoom in October - InsiderNJ

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This week, Shelter Island Recreation is starting up a program offering fun, games and activities after school.

Sneakers are needed for active games. Children will be picked up by a recreation aide after school and brought over to the Youth Center. There is no need for a parent/guardian to be present. All students must be picked up at 5 p.m, at the Center, which will not provide supervision after 5 p.m. You must register for this program ahead of time. No day of drop off will be allowed. Visit shelterislandtown.us/recreation to register.

LOCATION: Shelter Island Youth Center

GRADES: Pre-K (4 years old) 4th

INSTRUCTOR: SIRec Staff

DAYS: Monday, Tuesday and Wednesday

DATES: Sept. 29, 2020 June 25, 2021. No program during school holidays, superintendent conferences and half days.

TIMES: 2:45 to 5: p.m.

FEES: $10 Per child/per day

Popular adult exercise programs will also be available this fall:

Yoga with Dawn: Thursdays at 8 a.m. Sundays at 8 a.m. at the Fiske Field basketball courts.

CoreSyn with Trent: Tuesday and Saturday at 8 a.m. at Fiske Field basketball courts .

Online programs:

Zumba with Susan on Zoom: Mondays and Wednesdays at 8 a.m. and 10 a.m., Saturday at 9 a.m. Email Susan at [emailprotected] to sign up and receive zoom link.

Functional Fitness with Susan on Zoom: Tuesday and Thursday at 9 a.m. Email Susan at [emailprotected] to sign up and receive zoom link.

See original here:
Fitness programs return to Youth Center - Shelter Island Reporter - Shelter Island Reporter

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Every year millions of adults in the United States try to lose weight (1).

Along with exercise, dieting is one of the most common methods used to promote weight loss.

However, not all diets are created equal, which can make it challenging to find a weight loss program thats safe, sustainable, and effective.

The programs featured in this article were selected based on the following criteria:

This article looks at 16 of the best weight loss programs in 2020.

The Mediterranean diet is inspired by the eating patterns of countries like Italy, Spain, and Greece.

A well-rounded Mediterranean diet should include plenty of fruits, vegetables, whole grains, nuts, seeds, proteins, and healthy fats.

Meanwhile, added sugars and foods that have been heavily processed or refined are restricted (2).

Although the diet isnt specifically designed for weight loss, many studies have demonstrated that following the Mediterranean Diet could lead to weight loss (3, 4, 5).

For example, one analysis of 16 studies showed that those who paired the Mediterranean diet with physical activity and calorie restriction lost significantly more weight than those in a control group (6).

Plus, other research suggests that the Mediterranean Diet may help prevent chronic conditions like type 2 diabetes and heart disease (5, 7).

For an easy resource to help get you started on the Mediterranean diet, check out The Complete Mediterranean Cookbook, which features a variety of delicious recipes and in-depth information about the diet.

Shop for The Complete Mediterranean Cookbook online.

Plant-based diets encourage you to eat foods from plants, including fruits, vegetables, nuts, seeds, oils, and legumes.

Unlike vegan or vegetarian diets, most plant-based diets dont eliminate meat or animal products entirely. However, these foods are only enjoyed in moderation and not generally considered to be the main focus of the diet (8).

Plant-based diets are particularly rich in fiber the parts of plant-based foods like fruits, vegetables, and whole grains that are resistant to digestion. Fiber helps keep you full between meals to promote weight loss (9, 10, 11).

According to one review of 12 studies, people who followed a plant-based vegetarian diet lost an average of 4.5 pounds (2 kg) more than those who followed a non-vegetarian diet over 18 weeks (12).

Another review of 32 studies found that plant-based diets were more effective for weight loss, compared with conventional diets, and even led to greater improvements in blood sugar control, cholesterol levels, and inflammation (13).

To learn more about plant-based diets, check out the book The Plant-Based Diet for Beginners by Gabriel Miller, which offers a variety of resources, including recipes and shopping lists.

Shop for The Plant-Based Diet for Beginners by Gabriel Miller online.

Carb-restricted diets are often recommended to help support blood sugar control and increase weight loss among those with type 2 diabetes (14).

There are many types of carb-restricted diets, but most of them involve limiting the consumption of foods that are high in sugar or carbs, such as desserts, candy, bread, and pasta.

Although some carb-restricted diets, such as the Atkins or ketogenic diet, also require significantly reducing your carb consumption to 2050 grams per day, low carb diets are defined as any diet comprising less than 130 grams of carbs per day (15, 16).

One study in 49 people with type 2 diabetes found that a low carb diet was more effective at improving blood sugar levels than a low fat diet. Whats more, it led to reductions in cholesterol and body mass index (BMI) after 3 months (17).

Another study in 124 people with type 2 diabetes found that following a low carb, high fat diet was linked to improved blood sugar control and increased weight loss, compared with a control group (18).

If you want to learn more about carb-restricted diets, you can find valuable resources online, or check out this article to get you started.

Shop for books on carb-restricted diets online.

The Mayo Clinic diet is an eating plan originally developed by experts at the Mayo Clinic, a nonprofit hospital system thats considered to be a leader in medical research.

The Mayo Clinic diet is focused on developing healthy habits like eating breakfast every day, exercising daily, and keeping a food journal.

It also promotes nutritious ingredients, such as fruits, vegetables, whole grains, and healthy fats, while limiting added sugars and saturated fat from full fat dairy and high fat meats.

Although there arent any peer-reviewed studies on the Mayo Clinic diet specifically, studies show that following a diet high in fiber and low in saturated fat may aid weight loss and blood sugar control (19, 20).

Other research suggests that reducing your intake of saturated fat or added sugars may also enhance your bodys ability to use insulin, the hormone thats responsible for carrying sugar from your bloodstream into your cells (21, 22, 23, 24).

You can learn more about the Mayo Clinic diet on the Mayo Clinics website, or find valuable information in books on the topic.

Shop for books on the Mayo Clinic diet online.

Low carb diets involve restricting your intake of carbs, including high carb foods like bread, pasta, and sweets.

Some research suggests that reduced sensitivity to insulin may play a role in the development of polycystic ovary syndrome (PCOS) (25).

As such, low carb diets are often recommended to improve insulin sensitivity and help manage symptoms of PCOS.

One review of eight studies showed that following a low carb diet could help increase weight loss and improve hormone levels in women with PCOS (26).

Whats more, another review of seven studies showed that low carb diets could help balance hormones and improve fertility in women with PCOS (27).

Shop for books on the low carb diet online.

Anti-inflammatory diets emphasize foods rich in nutrients that have been shown to fight inflammation, including antioxidants and omega-3 fatty acids (28).

These diets are rich in foods like fruits, vegetables, nuts, seeds, and fatty fish. They also typically limit processed products, fried foods, and sugar-sweetened beverages.

Studies show that increasing your intake of anti-inflammatory foods like fruits, vegetables, and nuts may be beneficial for weight loss (29, 30, 31).

In addition to promoting weight loss, following an anti-inflammatory diet may help alleviate symptoms of PCOS.

In fact, high levels of inflammation are thought to contribute to symptoms of PCOS and may be associated with increased levels of androgens, or male sex hormones (32).

One study in 100 women with PCOS found that pairing a calorie-restricted, anti-inflammatory diet with regular physical activity for 12 weeks significantly increased weight loss and improved hormone levels, menstrual cycle regularity, blood sugar control, and fertility (33).

Dorothy Calimeris and Lulu Cooks book The Complete Anti-Inflammatory Diet for Beginners is an excellent resource for more information on the anti-inflammatory diet.

Shop for The Complete Anti-Inflammatory Diet for Beginners by Dorothy Calimeris and Lulu Cook online.

The Dietary Approaches to Stop Hypertension (DASH) diet is an eating plan intended to promote weight loss, reduce blood pressure levels, and protect against heart disease (34).

The diet promotes nutritious foods like fruits, vegetables, lean proteins, and whole grains.

Meanwhile, red meat and foods high in added sugar, salt, or fat are limited.

According to one review of 13 studies, participants who followed the DASH diet lost more weight and belly fat than those following other calorie-restricted diets for 824 weeks (35).

The DASH diet has likewise been shown to decrease levels of blood pressure, total cholesterol, and LDL (bad) cholesterol all of which are risk factors for heart disease (36, 37).

There are a variety of books and resources on the DASH diet, or you can check out this article to get you started.

Shop for books on the DASH diet online.

The Therapeutic Lifestyle Changes (TLC) diet is a plan developed by the National Cholesterol Education Program to support healthy cholesterol levels.

On the TLC diet, foods high in fat and dietary cholesterol are limited, while foods high in soluble fiber a type of fiber that dissolves in water are encouraged.

The diet also recommends aiming for at least 30 minutes of moderate-intensity exercise daily.

Increasing your intake of soluble fiber and adding more physical activity into your routine are two common strategies for promoting weight loss (38, 39, 40).

Plus, several older studies have even found that the TLC diet can decrease levels of LDL (bad) cholesterol, reduce blood pressure, and enhance immune function (41, 42, 43).

Check out this free guide to the TLC diet online, which is provided by the U.S. Department of Health and Human Services.

Although there are many styles and variations of intermittent fasting, most involve restricting food intake for 1424 hours at a time.

Some research suggests that intermittent fasting may be particularly beneficial for women during menopause (44).

It has been shown to increase weight loss to a similar extent as cutting calories, and it may also help boost fat-burning (45, 46).

Intermittent fasting may likewise reduce insulin resistance and help stabilize blood sugar levels, both of which can be especially beneficial during menopause (47, 48).

Whats more, other research suggests that intermittent fasting may help support mental health during menopause by enhancing self-esteem, as well as reducing stress levels and symptoms of anxiety and depression (44).

Some studies have found that intermittent fasting could affect men and women differently, indicating that women may be more sensitive to the effects of fasting (49, 50).

Therefore, women may benefit from a more relaxed approach to fasting, which could include intermittent fasting just a few times per week, consuming a small number of calories during fasts, or limiting fasting periods to 1416 hours at a time.

Be sure to also follow a healthy and balanced diet during non-fasting periods to maximize the potential benefits.

To learn more about intermittent fasting and how to incorporate it into your daily routine, check out Fast. Feast. Repeat. by Gin Stephens.

Shop for Fast. Feast. Repeat. by Gin Stephens online.

The pescatarian diet is a mostly plant-based diet that includes fish and seafood.

There are several variations of pescatarian diets, but most of them exclude meat and poultry from the diet but include other animal products like fish, eggs, dairy, and honey.

Studies suggest that pescatarians tend to have a lower BMI and improved diet quality, compared with non-vegetarians (51, 52, 53).

The diet may also be particularly beneficial for those with thyroid issues like hypothyroidism, as it encourages the consumption of seafood thats rich in selenium, a mineral thats essential for the production of thyroid hormones (54).

Plus, fish like cod and tuna can help protect against iodine deficiency, another factor that can contribute to thyroid issues (55, 56).

However, keep in mind that this diet may not necessarily be suitable for all thyroid conditions, and those with conditions like Hashimotos or Graves disease may benefit from an individualized dietary pattern tailored to their needs.

Many books can provide more information on the pescatarian diet, along with meal plans and recipes to get you started.

Shop for books on the pescatarian diet online.

The Ornish Diet is a low fat, plant-based eating pattern that promotes nutritious ingredients like fruits, vegetables, whole grains, and legumes.

While weight control is not the primary goal of the Ornish Diet, multiple studies have found that it may be effective for long-term weight loss.

For example, one study in 311 women showed that participants who followed the Ornish Diet for 12 months lost an average of 5 pounds (2.2 kg) (57).

Another small study found that the Ornish Diet was more effective for weight loss than other popular diet plans like Atkins and the ZONE Diet, resulting in 7.5 pounds (3.3 kg) of weight loss after 1 year (58).

Keep in mind that the Ornish Diet restricts fat intake quite a bit and limits the consumption of several healthy foods like nuts, seeds, and oils. Thus, careful planning is necessary to ensure that youre meeting your nutritional needs while following the Ornish Diet.

For more information about the diet, check out UnDo It! How Simple Lifestyle Changes Can Reverse Most Chronic Diseases by Dean and Annie Ornish.

Shop for UnDo It! How Simple Lifestyle Changes Can Reverse Most Chronic Diseases by Dean and Annie Ornish online.

Jenny Craig is a popular program that delivers prepackaged, portion-controlled meals to help simplify weight loss.

Jenny Craig may be an especially good fit for many older adults, as its simple, easy to follow, and doesnt require extensive planning or preparation.

Plans are tailored to your specific weight loss goals but typically provide 1,2002,300 calories per day.

One massive review of 39 studies found that Jenny Craig participants experienced nearly 5% more weight loss after 1 year, compared with those in a control group and people who underwent behavioral counseling (59).

In another study in 133 women with overweight, participants who followed Jenny Craig lost an average of 11.5 pounds (5.3 kg) over 12 weeks (60).

You can find more information about Jenny Craig and can get started on the program directly on their website.

The Mediterranean-DASH Intervention for Neurodegenerative Delay, or MIND diet, combines certain aspects of the Mediterranean and DASH diets to help combat mental decline.

On the MIND diet, foods like fruits, vegetables, healthy fats, and whole grains are encouraged, while foods high in saturated or trans fats are limited.

Although research on the effects of the MIND diet for weight control specifically is limited, both the Mediterranean and DASH diets have been associated with increased weight loss (6, 35).

Additionally, studies show that the MIND diet may help preserve brain function with aging and be linked to a lower risk of neurodegenerative disorders like Alzheimers disease (61, 62).

To get started, check out The MIND Diet Plan and Cookbook by Julie Andrews, which provides shopping lists, meal plans, and recipes aimed at promoting better brain health.

Shop for The MIND Diet Plan and Cookbook by Julie Andrews online.

WW, formerly Weight Watchers, is a diet program that uses a points-based system to promote long-lasting, sustainable weight loss.

Visit link:
The 16 Best Weight Loss Programs of 2020 - Healthline

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Have you ever fallen or known someone who has fallen? According to the National Council on Aging, every 11 seconds an older adult is seen in an emergency department for a fall-related injury. I was one of those statistics when I missed the bottom step while taking out the recycling and broke my hip. I didnt want to admit it because broken hips only happen to old people and at that time I was only 64. (And without Medicare, it wasnt cheap!)

Since one in four older adults fall every year in the U.S., you may feel falling is just a normal part of aging. But it isnt. Think about when you or someone you knew fell. There probably was a way the fall could have been prevented: I should have understood the side effects of my new medication, I should have had a grab bar in the shower or I should have had my wife take out the recycling!

Since most falls are preventable, here are a few tips to reduce your risk of falling.

Tips

1.) Find a good exercise program that builds balance, strength, and flexibility. While we do lose muscle as we age, exercise can partially restore strength and flexibility. During the pandemic, when most group activities have been canceled, you can find exercise programs on YouTube that you can do at home and you can still go walking. But start slowly and build up gradually. It is often asked what is the best exercise? The one you enjoy doing!

2.) Talk to your healthcare provider. Your annual hour-long free Medicare Wellness visit is the perfect time to share your history of recent falls.

3.) Your Wellness visit is also a good time to review your medications with your healthcare provider to make sure any side effects arent increasing your risk of falling. And it goes without saying, take your medications only as prescribed.

4.) Get your vision and hearing checked annually and update your eyeglasses. Your eyes and ears are key to keeping you on your feet.

5.) Keep your home safe. Over half of all falls take place at home. Fix simple but serious hazards such as clutter, throw rugs, and poor lighting. Make simple home modifications such as adding grab bars in the bathroom, a second handrail on stairs, and non-slip paint on outdoor steps.

And I would pay attention to how you get to the bathroom, particularly during the night which many of us do at least once every night. Rushing to the bathroom increases your chance of falling.

6.) Talk to your family members. They want to help you maintain your mobility and reduce your risk of falling. If you are unable do it yourself, they can install the grab bars or railings to make your home safe.

By remembering to take your time, pick-up your feet and to follow these six tips, you can prevent unnecessary falls that could change your life forever.

Two weeks ago I wrote that if you feel sick, call your medical provider before going to the hospital or simply Call, Dont Go. But I was reminded by Stephanie Bowen, MCMCs Public Information Officer and Community Outreach Coordinator, that Call, Dont Go is correct UNLESS you are experiencing life-threatening symptoms. Then you should go directly to the emergency room.

The television show that revolved around a large, blended family with six children and considered one of the last of the old-style family sitcoms was the Brady Bunch. I received correct answers from Rhonda Spies, Barbara Cadwell, Lana Tepfer, Sandy Haechrel, Dave Lutgens, Rose Schulz, Rhonda Spies, Jess Birge, Cheri Brent, Betsy Ayers, Alan Winans and Elaine Lee, this weeks winner of a quilt raffle ticket.

This songwriter, activist, actor and singer was dubbed the King of Calypso for popularizing the Trinidadian Caribbean musical style including his breakthrough album Calypso (1956) the first million-selling LP by a single artist. For this weeks Remember When question, who is the Jamaican-American known for his recording of The Banana Boat Song with its signature lyric Day-O? Email your answer to mcseniorcenter@gmail.com, leave a message at 541-296-4788 or send it with the 1965 Grammy Award-winning album he recorded with Miriam Makeba.

Well, its been another week, when every night I think its later than it really is.

Until we meet again, the question is always easy once you know the answer.

I dont exercise. If God had wanted me to bend over, he would have put diamonds on the floor.

Joan Rivers

The Dalles Meals-on-Wheels daily menus. If you would like to pick up a meal at noon, call 541-298-8333 before 10:30.

Menu

Thursday (1): Salisbury Steak

Friday (2): Cheeseburger with Tater Tots

Monday (5): Stew

Tuesday (6): Oven Baked Chicken

Wednesday (7): Spaghetti

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Senior Living: Reduce your risk of a serious fall with these tips - Dalles Chronicle

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By: Calvin Glidewell

President/CEO

inspirEx Healthcare Strategies

cglidewell@inspirexhealthcare.com

Just last month, the federal government came out with its once-in-a-decade blueprint for public health action: Healthy People 2030. A Healthy People report has been published every decade since 1980 and is coordinated by the Office of Disease Prevention and Health Promotion within the federal Department of Health and Human Services. Healthy People 2030 establishes five overarching goals and contains 355 science-based health status objectives with measurable target initiatives. These objectives reflect high priority public health issues. This decades plan has a particular emphasis on identifying and addressing social determinants of health and on achieving well-being, defined as how people think, feel, and function, and how they evaluate their lives as a whole.

The five overarching goals within the Healthy People 2030 framework are:

Attain healthy, thriving lives and well-being, free of preventable disease, disability, injury and premature death.

Eliminate health disparities, achieve health equity, and attain health literacy to improve the health and well-being for all.

Create social, physical, and economic environments that promote attaining full potential for health and well-being for all.

Promote healthy development, healthy behaviors, and well-being across all life stages.

Engage leadership, key constituents, and the public across multiple sectors to take action and design policies that improve the health and well-being of all.

The 355 core objectives in the plan have been categorized under five classifications: health conditions, health behaviors, populations, settings and systems, and social determinants of health. As you might expect from these classifications, the objectives include health status targets and tools for actions that should be adopted by individuals, by providers and health systems, by businesses, and by public-private partnership initiatives to achieve optimal health.

Eventually, the Healthy People 2030 plan will identify state-specific data points that will show baseline performance as well as targeted improvements for each state within each indicator. At the present time, however, the state-specific data is still being formulated and tabulated by the National Center for Health Statistics. Its a fair question to ask how we in Florida are doing in identifying and addressing these public health priorities, but until the federal government comes up with its state-specific performance data, well have to rely on other commercially-available published studies showing the relative performance of each state in achieving optimal health. (Spoiler Alert: Unfortunately, the data we do have doesnt show a very rosy picture for Florida.)

Healthcare executives are used to ratings by outside organizations. In the hospital industry, there are several regulatory and independent agencies rendering their opinions on hospital quality and safetyCMS Star ratings, Leapfrog, HealthGrades, U.S. News & World Report, IBM Watson Health, and more. Likewise, there are several independent ratings and comparisons of health status by state. And, like hospital ratings, these studies, which are conducted by a variety of independent organizations, dont always examine the same data sets, often develop their own unique approaches to measuring health status, use different ratings methodologies, report on a diverse set of indicators, and frequently have different results.

These are the four organizations which have recently rated Floridas health status performance as compared to all other states.

Here is Floridas health status ranking as reported by these four different agencies:

Reporting Organization Date of Publication Florida Ranking (out of 50 states)

1.Commonwealth FundAugust 202041

2.United Health FoundationDecember 201933

3.U.S. News & World Report201929

4.WalletHub August 2020 37

As mentioned, each study is slightly different in its approach, methodology, and outcome. Unfortunately, though, the results in aggregate tend to show a dismal picture for the state of Floridaalways in the lower half and usually in the lower quartile of comparative state performance with regard to health status. A closer analysis of the disparate factors affecting health status performance leads to a few inescapable conclusions and recommendations for policy-makers, public health officials, healthcare administrators, businesses, and individuals.

Improve access to care. To achieve better health, Floridians need better access to preventative, diagnostic and therapeutic care. Florida has begun its journey to improve access by expanding the scope of practice for Advanced Practice Nurses and for pharmacists and by loosening telehealth restrictions to better serve rural communities, but the state still has a long way to go. In particular, the policy decision not to expand Medicaid to low-income adults authorized by the Affordable Care Act consistently lands Florida among the worst-performing states in the nation for access to care.

Eliminate disparities in care. Florida still has a significant difference in healthcare utilization rates and clinical outcomes between white Floridians and Black or Hispanic Floridians and between rural and urban communities. Changing this paradigm will require concerted efforts by policymakers and health systems to address social determinants of health and to educate low-income Floridians about health literacy and available resources. In addition, lawmakers should consider additional incentives for providers to practice in rural and underserved communities.

Address avoidable use of healthcare facilities and resultant cost of care. Florida health systems need to do a better job of population health management, including dedicating the right resources to managing non-institutional care, identifying duplicative diagnostic tests and unnecessary care, and instituting appropriate interventions to reduce preventable ED visits and readmissions. This will also require empowering patients with more education and information about their health conditions and creating greater interoperability of electronic health record platforms.

Improve funding for public health. Florida consistently ranks among the lowest states for public health expenditures per 100,000 people. With its racial and ethnic diversity, weather-related risks, and an age mix skewing toward older adults, Florida policymakers should ensure that there are adequate resources for health equity initiatives, disaster response efforts, chronic disease management, and emerging public health threats.

Address the growing scarcity of adequate providers. As Floridas population swells and ages, the provider-to-population ratios continue to deteriorate. Legislators should consider scholarships and loan forgiveness programs for health care providers, particularly for mental health and primary care providers. In addition, health systems should periodically evaluate their recruitment and retention efforts to continually be able to attract and maintain a dedicated and high-quality workforce.

Create broad-based nutritional and exercise programs to minimize inactivity, obesity, and diabetes. Individual behavior is often the most difficult domain to legislate, monitor, and manage. Florida is blessed with an amazing cultural diversity, an abundance of natural resources, and plenty of opportunities for recreational activities. The raw materials for creating healthy lifestyles are already present within our state, but natural resources in and of themselves are not enough. State and community leaders will need to go further with concerted and focused efforts to eliminate food deserts, to provide early education in public schools on the importance of proper nutrition and exercise, to guarantee adequate emotional and mental health support for citizens, to encourage social support structures to benefit the entire community, and to promote spirituality and well-being for all Floridians.

Thanks to the framework and recommendations provided by the Healthy People 2030 initiative, there is a clear pathway to improving the health status of Floridians. Not easy, but clear. We need political will, leadership commitment, allocation of sufficient resources, development of fresh collaborations with private and nonprofit business partners, and an unwavering resolve to lead the way in America to becoming the healthiest state in the nation.

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Healthy People 2030 vs. The State of Florida: How to Get There from Here: SF STAT! - South Florida Hospital News

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