The truth is, happiness is a multifaceted concept. It's not just about the absence of suffering, but rather a sense of well-being, fulfillment, and meaning in life. It's about finding joy in the everyday, cultivating positive relationships, and living a life aligned with your values.

The Science of Happiness

Recent years have seen a surge in research on happiness, with psychologists and neuroscientists making significant strides in understanding the factors that contribute to well-being. Some key findings include:

• The Hedonic Treadmill: While external factors like wealth and possessions can provide temporary boosts, they rarely lead to lasting happiness.
• The Power of Gratitude: Expressing gratitude for the good things in your life has been shown to increase happiness and reduce stress.
• The Importance of Social Connections: Strong relationships with friends, family, and loved ones are crucial for happiness and well-being.
• The Benefits of Mindfulness: Practices like meditation and mindfulness can help cultivate inner peace, reduce anxiety, and increase overall happiness.

Cultivating Happiness in Your Own Life

So, how can you cultivate more happiness in your own life? Here are a few practical tips:

• Practice Gratitude: Take time each day to reflect on the things you are grateful for.
• Connect with Others: Nurture your relationships with loved ones and build meaningful connections with others.
• Engage in Meaningful Activities: Pursue activities that bring you joy and fulfillment, whether it's a hobby, volunteering, or pursuing a passion project.
• Practice Self-Care: Prioritize your physical and mental health through activities like exercise, healthy eating, and relaxation techniques.
• Focus on Experiences: Invest your time and resources in experiences rather than material possessions.

Conclusion

Happiness is not a destination, but a journey. It's an ongoing process of self-discovery, growth, and cultivating meaningful connections. By embracing a mindful approach to life, focusing on gratitude, and nurturing positive relationships, you can cultivate a deeper sense of well-being and find joy in every moment.

Why Water Conservation Matters:

• Environmental Impact: Water scarcity can lead to environmental degradation, such as desertification and loss of biodiversity.
• Economic Impact: Water shortages can affect agriculture, industry, and overall economic growth.
• Social Impact: Inadequate access to clean water can lead to health problems and social unrest.

Practical Tips to Conserve Water:

1. Fix Leaks: Promptly repair leaky faucets and pipes to prevent water wastage.
2. Shorten Showers: Reduce shower time to conserve water.
3. Collect Rainwater: Harvest rainwater for gardening and other household uses.
4. Water Wisely: Use a watering can instead of a hose to water plants.
5. Choose Water-Efficient Appliances: Opt for water-efficient appliances like washing machines and dishwashers.
6. Turn Off the Tap: Turn off the tap while brushing your teeth or shaving.
7. Be Mindful of Water Usage: Be conscious of your water consumption habits and make small changes to reduce wastage.

The Power of Collective Action:

By adopting these simple practices, we can significantly reduce our water footprint and contribute to a more sustainable future. Let's join hands and take action to conserve water for generations to come. Together, we can make a difference.

Conclusion:

Water conservation is not just a responsibility; it's a necessity. By making conscious choices and implementing water-saving practices, we can ensure a sustainable future for ourselves and generations to come. Let's pledge to conserve water and protect this precious resource.

Wellness is a multi-dimensional concept that encompasses physical, mental, and emotional health. When designing a diet for wellness, it’s essential to consider these facets:

• Physical Health: This involves maintaining a healthy weight, ensuring adequate nutrient intake, and supporting overall bodily functions.
• Mental Health: Nutritional choices can affect mood, cognitive function, and stress levels.
• Emotional Health: Eating habits can influence your relationship with food and how you feel about yourself.

Assessing Your Lifestyle

Before crafting your ideal diet, take an honest look at your lifestyle. Consider the following factors:

1. Activity Level: Are you sedentary, moderately active, or highly active? Your caloric needs and macronutrient ratios will vary accordingly.
2. Health Goals: Are you aiming for weight loss, muscle gain, improved energy, or managing a health condition?
3. Food Preferences and Restrictions: Do you have any dietary restrictions, allergies, or ethical preferences (e.g., veganism, vegetarianism)?
4. Daily Schedule: How much time can you realistically dedicate to meal preparation? Do you need quick, easy options or are you open to more elaborate recipes?
5. Budget: What’s your budget for groceries? Healthy eating can be affordable with some planning and creativity.

Building a Balanced Diet

A well-rounded diet for wellness includes a variety of foods to ensure you get all the necessary nutrients. Here’s a breakdown of key components:

1. Macronutrients

• Carbohydrates: Choose whole grains, fruits, and vegetables. They provide energy and essential nutrients. Opt for complex carbs for sustained energy and fiber.
• Proteins: Include a mix of animal and plant-based proteins like lean meats, fish, beans, lentils, and tofu. Protein is crucial for muscle repair and overall body function.
• Fats: Focus on healthy fats from sources like avocados, nuts, seeds, and olive oil. These fats support brain health and hormone production.

2. Micronutrients

Ensure you get a range of vitamins and minerals by eating a colorful variety of fruits and vegetables. Key nutrients include:

• Vitamin C: Found in citrus fruits, strawberries, and bell peppers.
• Vitamin D: Present in fatty fish and fortified dairy products, and synthesized from sunlight exposure.
• Iron: Available in red meat, legumes, and fortified cereals.
• Calcium: Found in dairy products, leafy greens, and fortified plant milks.

3. Hydration

Staying hydrated is a fundamental aspect of wellness. Aim for at least 8 glasses of water a day, and adjust based on activity level and climate. Herbal teas and water-rich fruits and vegetables also contribute to hydration.

Practical Tips for Implementation

1. Meal Planning

Plan your meals ahead to ensure you meet your nutritional needs and stay within your budget. Create a weekly menu and shopping list to streamline your grocery trips and reduce food waste.

2. Portion Control

Understanding portion sizes can help you maintain balance without overeating. Use visual cues (like the plate method) to gauge appropriate portions of proteins, carbs, and vegetables.

3. Mindful Eating

Practice mindful eating by paying attention to hunger and fullness cues, savoring your food, and avoiding distractions like TV or smartphones during meals. This can improve digestion and help prevent overeating.

4. Flexible Approach

Allow for flexibility in your diet to accommodate special occasions and social events. A strict, inflexible diet can lead to frustration and feelings of deprivation.

5. Regular Review

Periodically assess your diet and make adjustments based on changes in your lifestyle, goals, or preferences. Wellness is an evolving journey, and your dietary needs may shift over time.

Overcoming Common Challenges

1. Busy Schedules

Opt for quick and nutritious options like overnight oats, salads, and smoothie bowls. Batch cooking and meal prepping can save time during hectic weeks.

2. Food Cravings

Address cravings with healthier alternatives or smaller portions of indulgent foods. Sometimes, simply eating mindfully can help reduce the intensity of cravings.

3. Social Pressures

Stay true to your dietary goals by communicating your needs and preferences with friends and family. Focus on the social aspects of meals rather than just the food.

Conclusion

Designing a diet that supports your lifestyle involves a thoughtful approach to nutrition that goes beyond restrictive eating patterns. By understanding your unique needs and preferences, and focusing on a balanced, flexible approach, you can create a way of eating that enhances your overall wellness and fits seamlessly into your life.

Positive thinking is more than just a feel-good notion; it's a mental attitude that focuses on the bright side of life and expects positive outcomes. It involves adopting an optimistic perspective, even in the face of adversity. This doesn't mean ignoring life's challenges but rather approaching them with a hopeful and resilient mindset.

The Science Behind Positive Thinking

Recent research has shed light on the tangible benefits of positive thinking. Here’s a closer look at some of the scientific findings:

1. Reduced Stress Levels: Positive thinking can help lower the body's stress levels. When you maintain a positive outlook, your body produces fewer stress hormones like cortisol. This reduction in stress hormones can lead to lower blood pressure and a reduced risk of heart disease.

2. Improved Immune Function: Studies have shown that positive thinkers tend to have stronger immune systems. By fostering an optimistic mindset, you can boost your body's ability to fend off illnesses and infections. This is because positive thinking can enhance the production of antibodies and improve overall immune function.

3. Enhanced Longevity: Research indicates that positive thinkers often live longer lives. A study published in the journal JAMA Network Open found that people with a positive outlook on life had a lower risk of dying from any cause. This increased longevity may be attributed to the various health benefits associated with maintaining a positive mindset.

4. Better Pain Management: Positive thinking can also play a role in managing pain. Studies suggest that individuals with a positive attitude experience less pain and are better able to cope with chronic pain conditions. This is partly due to the fact that a positive mindset can influence pain perception and pain-related stress.

How to Cultivate Positive Thinking

Cultivating a positive mindset is a process that involves intentional effort and practice. Here are some practical steps to help you develop and maintain a positive outlook:

1. Practice Gratitude: Start a gratitude journal where you jot down things you are thankful for each day. Focusing on the positives in your life can shift your attention away from negativity and foster a more optimistic mindset.

2. Surround Yourself with Positivity: Engage with people who uplift and inspire you. Positive social interactions can reinforce your own optimistic outlook and provide emotional support during challenging times.

3. Challenge Negative Thoughts: When you catch yourself dwelling on negative thoughts, challenge them. Ask yourself if there’s another, more positive way to view the situation. Reframing your thoughts can help shift your mindset.

4. Engage in Positive Affirmations: Use positive affirmations to reinforce a hopeful attitude. Repeating affirmations like “I am capable and strong” or “I can overcome challenges” can help build self-confidence and resilience.

5. Practice Mindfulness and Meditation: Mindfulness and meditation practices can help you stay present and manage stress more effectively. These practices encourage a non-judgmental awareness of your thoughts and feelings, which can contribute to a more positive outlook.

6. Set Realistic Goals: Set achievable goals and celebrate your progress along the way. Accomplishing goals, no matter how small, can boost your confidence and reinforce a positive mindset.

The Ripple Effect of Positivity

The benefits of positive thinking extend beyond personal health. When you cultivate a positive attitude, you also contribute to a more positive environment for those around you. Your optimism can inspire and uplift others, creating a ripple effect of positivity in your community.

Conclusion

The power of positive thinking is not just a lofty ideal but a practical approach to enhancing your health and well-being. By adopting a positive mindset, you can reduce stress, improve immune function, and experience greater overall health and longevity. Remember, positivity is a skill that can be developed with practice and intention.

Proper hydration is crucial for maintaining skin elasticity and suppleness. Water helps to flush out toxins, keeps the skin hydrated, and supports cellular functions. Aim to drink at least 8 glasses of water a day. You can also boost hydration through foods rich in water content like cucumbers, oranges, and watermelon. Remember, hydrated skin is plump and less prone to wrinkles.

2. Follow a Consistent Skincare Routine

A consistent skincare routine is key to achieving and maintaining a youthful glow. This should include:

• Cleansing: Use a gentle cleanser to remove dirt, oil, and impurities. Cleansing twice a day—morning and night—prepares your skin to better absorb subsequent products.
• Exfoliating: Exfoliation helps to remove dead skin cells and promote cell turnover. Choose a mild exfoliant and use it 1-2 times a week to avoid over-exfoliation, which can irritate the skin.
• Moisturizing: Apply a moisturizer suited to your skin type to maintain hydration and create a barrier against environmental stressors. Look for ingredients like hyaluronic acid, which draws moisture into the skin.
• Sunscreen: Daily sun protection is essential. Use a broad-spectrum sunscreen with at least SPF 30 every morning, even on cloudy days, to protect your skin from harmful UV rays that can cause premature aging.

3. Incorporate Antioxidants

Antioxidants help combat free radicals that damage skin cells and accelerate aging. Incorporate foods rich in antioxidants into your diet, such as berries, green tea, and dark chocolate. Topical products containing antioxidants like vitamin C, vitamin E, and green tea extract can also protect and repair your skin from oxidative stress.

4. Eat a Balanced Diet

Your diet has a significant impact on your skin’s health. Focus on:

• Healthy Fats: Omega-3 and omega-6 fatty acids, found in foods like avocados, nuts, and fish, support skin hydration and elasticity.
• Vitamins and Minerals: Vitamin A, C, and E, along with minerals like zinc and selenium, play vital roles in skin health. Incorporate a variety of fruits, vegetables, nuts, and seeds to ensure you're getting these nutrients.
• Limit Sugar and Processed Foods: High sugar intake and processed foods can lead to inflammation and skin issues. Opt for whole, unprocessed foods to promote clearer, healthier skin.

5. Get Adequate Sleep

Quality sleep is essential for skin repair and regeneration. During deep sleep, your skin undergoes repair processes and regenerates new cells. Aim for 7-9 hours of quality sleep each night. Establish a relaxing bedtime routine and keep your sleep environment dark and cool to enhance your rest.

6. Exercise Regularly

Regular physical activity improves circulation, which helps deliver essential nutrients and oxygen to the skin. Exercise also promotes the release of endorphins, which can improve your mood and overall well-being. Aim for at least 150 minutes of moderate exercise per week, and don’t forget to cleanse your skin after workouts to remove sweat and impurities.

7. Manage Stress

Chronic stress can negatively impact your skin, leading to issues like acne, eczema, and premature aging. Incorporate stress-reducing practices such as mindfulness, yoga, or meditation into your routine. Finding healthy outlets for stress helps keep your skin—and your overall health—in check.

8. Avoid Smoking and Limit Alcohol

Smoking and excessive alcohol consumption can accelerate skin aging and impair skin health. Smoking decreases blood flow to the skin and damages collagen and elastin, while alcohol can dehydrate the skin and lead to inflammation. Avoiding smoking and moderating alcohol intake can help maintain your skin's youthful appearance.

9. Use Quality Skincare Products

Choose skincare products that are appropriate for your skin type and concerns. Look for products with ingredients that are backed by research, and be cautious of those with harsh chemicals or fragrances that can irritate the skin. Investing in quality products can make a noticeable difference in your skin’s health and appearance.

10. Be Mindful of Environmental Factors

Protect your skin from environmental aggressors like pollution, extreme temperatures, and harsh weather conditions. When spending time outdoors, use sunscreen and wear protective clothing. Additionally, consider using a humidifier in dry climates to keep your skin hydrated.

What is Mindfulness? Mindfulness is the practice of being fully present and engaged in the current moment, without judgment. It involves paying attention to your thoughts, feelings, and surroundings with an open and accepting attitude.

Benefits:

• Reduces Stress: Mindfulness helps lower cortisol levels, the hormone associated with stress.
• Improves Focus: Enhances concentration and mental clarity.
• Enhances Emotional Regulation: Increases awareness of emotional responses and helps manage them more effectively.

Tips for Practicing Mindfulness:

• Start Small: Begin with just a few minutes each day and gradually increase as you become more comfortable.
• Use Mindfulness Apps: Consider apps like Headspace or Calm for guided mindfulness exercises.
• Incorporate Mindfulness into Daily Activities: Practice mindfulness while eating, walking, or even during routine chores.

2. Meditation: Cultivating Inner Peace

What is Meditation? Meditation involves focused attention and contemplation to achieve a state of mental clarity and relaxation. It can take various forms, including guided meditation, loving-kindness meditation, and transcendental meditation.

Benefits:

• Reduces Anxiety: Meditation can decrease symptoms of anxiety and depression.
• Promotes Relaxation: Helps in achieving a state of calm and relaxation.
• Improves Sleep: Can enhance the quality of sleep by calming the mind.

Tips for Meditating:

• Choose a Comfortable Spot: Find a quiet place where you won’t be disturbed.
• Set a Regular Time: Meditate at the same time each day to build a habit.
• Start with Guided Sessions: Use apps like Insight Timer or YouTube for guided meditations to help you get started.

3. Breathing Exercises: Harnessing the Power of Your Breath

What are Breathing Exercises? Breathing exercises focus on regulating and controlling your breath to promote relaxation and reduce stress. Techniques include deep breathing, diaphragmatic breathing, and the 4-7-8 method.

Benefits:

• Calms the Nervous System: Activates the parasympathetic nervous system, which helps to reduce stress and anxiety.
• Improves Oxygen Flow: Enhances oxygen delivery to the brain and body, increasing overall well-being.
• Boosts Mood: Can trigger the release of endorphins, improving mood and reducing stress.

Tips for Practicing Breathing Exercises:

• Practice Deep Breathing: Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth.
• Try the 4-7-8 Method: Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
• Use Breathing Apps: Apps like Breathe2Relax or Prana Breath can guide you through various breathing techniques.

Combining Techniques for Maximum Benefit

To manage stress effectively, consider combining mindfulness, meditation, and breathing exercises. Each method complements the others and offers a holistic approach to stress management. For example, you might start your day with a short meditation session, practice mindful eating during meals, and use breathing exercises to stay calm during stressful moments.

Conclusion

Managing and reducing stress is essential for a healthy, balanced life. By incorporating mindfulness, meditation, and breathing exercises into your routine, you can enhance your ability to handle stress and promote overall well-being. Experiment with these techniques to find what works best for you, and remember that consistency is key to achieving long-term benefits.

a. Identifying Risks Early: Regular check-ups allow for the early detection of potential health problems before they become serious. Conditions such as high blood pressure, diabetes, and high cholesterol often develop without noticeable symptoms. Early detection through routine screenings can lead to prompt intervention and better management.

b. Preventing Disease Progression: For those with pre-existing conditions, regular visits ensure that the disease is managed effectively, and progression is slowed or halted. This can prevent complications and improve quality of life.

2. Personalized Health Advice

a. Tailored Health Recommendations: During a health check-up, your doctor evaluates your individual health risks based on your medical history, lifestyle, and family background. This allows them to provide personalized advice and recommendations tailored to your specific needs.

b. Guidance on Lifestyle Changes: Doctors can offer valuable guidance on making lifestyle changes to improve your health, such as dietary adjustments, exercise routines, and stress management techniques. This advice is based on current health data and trends observed during your check-ups.

3. Monitoring Health Trends

a. Tracking Changes Over Time: Regular check-ups help track changes in your health metrics, such as weight, blood pressure, and blood sugar levels. This monitoring helps identify trends and patterns that might indicate the need for further investigation or adjustment in treatment.

b. Assessing Effectiveness of Treatments: If you are undergoing treatment for a health condition, regular check-ups are essential for assessing the effectiveness of your current treatment plan and making necessary adjustments.

4. Prevention and Vaccinations

a. Preventive Screenings: Health check-ups often include screenings for various conditions, such as cancer (e.g., mammograms, colonoscopies), heart disease, and osteoporosis. These screenings are crucial for early detection and prevention of serious health issues.

b. Immunizations: Routine check-ups also provide an opportunity to stay up-to-date with necessary vaccinations. Vaccinations are essential for preventing infections and protecting public health.

5. Building a Health History

a. Comprehensive Health Records: Regular check-ups contribute to building a comprehensive health history. This record helps healthcare providers make informed decisions about your care and quickly address any new symptoms or concerns.

b. Enhanced Communication: Having an established relationship with your healthcare provider through regular check-ups improves communication. This relationship fosters trust and ensures that your healthcare provider understands your health history and concerns.

6. Reducing Healthcare Costs

a. Cost-Effective Care: Preventive care through regular check-ups can help avoid more costly treatments for advanced diseases. Early intervention and management of health issues often result in lower overall healthcare costs.

b. Avoiding Emergency Visits: By addressing potential health problems early, you reduce the likelihood of needing emergency care or hospitalization, which can be expensive and stressful.

7. Improving Quality of Life

a. Enhancing Well-being: Regular health check-ups contribute to your overall well-being by ensuring that health issues are managed effectively and that you remain in good health. This leads to a better quality of life and increased longevity.

b. Peace of Mind: Routine check-ups provide peace of mind by confirming that you are in good health or by addressing any issues that need attention. Knowing that you are taking proactive steps towards maintaining your health can alleviate anxiety about potential health problems.

Conclusion

Regular health check-ups are more than just routine appointments; they are a critical component of a proactive approach to health. By detecting potential health issues early, providing personalized advice, and helping manage existing conditions, these visits play a crucial role in maintaining and improving your overall well-being. Incorporating regular health check-ups into your routine can lead to better health outcomes, reduced healthcare costs, and a higher quality of life. Prioritize your health by scheduling regular check-ups and taking an active role in managing your health. Your future self will thank you for it.

1. Increased Humidity

High humidity levels can lead to discomfort, skin issues, and a higher risk of infections. Your body's ability to regulate temperature may be affected, making it crucial to adopt strategies to manage humidity-related challenges.

2. Waterborne Diseases

The monsoon season often brings an increase in waterborne diseases such as cholera, typhoid, and dengue fever due to stagnant water and poor sanitation. Protecting yourself from these diseases is essential for maintaining good health.

3. Mosquito Bites

The standing water from heavy rains creates ideal breeding grounds for mosquitoes, which can transmit diseases like malaria and dengue fever.

4. Respiratory Issues

The damp environment can lead to respiratory problems, including allergies and infections. Mold and dust mites thrive in humid conditions, contributing to these issues.

Precautions to Take for a Healthy Monsoon

1. Stay Hydrated

Why It’s Important: Proper hydration is essential to combat the effects of increased humidity and to maintain overall health.

Tips:

• Drink plenty of water throughout the day.
• Opt for boiled or purified water to avoid waterborne diseases.
• Include hydrating fruits and vegetables like cucumbers, melons, and oranges in your diet.

2. Practice Good Hygiene

Why It’s Important: Good hygiene helps prevent the spread of infections and reduces the risk of waterborne diseases.

Tips:

• Wash your hands regularly with soap and water, especially before eating or after using public facilities.
• Avoid drinking unfiltered or contaminated water.
• Use sanitizers if soap and water aren’t available.

3. Protect Against Mosquitoes

Why It’s Important: Mosquitoes can carry harmful diseases, making protection against them crucial.

Tips:

• Use mosquito repellents on exposed skin.
• Wear long-sleeved shirts and long pants when outdoors, especially during dawn and dusk.
• Eliminate standing water around your home where mosquitoes can breed.

4. Maintain Clean Living Spaces

Why It’s Important: Keeping your living environment clean can reduce the risk of mold growth and other health issues.

Tips:

• Ensure proper ventilation in your home to reduce humidity.
• Regularly clean and dry areas prone to dampness, such as bathrooms and basements.
• Use dehumidifiers if necessary to control indoor moisture levels.

5. Eat a Balanced Diet

Why It’s Important: A nutritious diet helps boost your immune system and provides the energy needed to stay active and healthy.

Tips:

• Include immune-boosting foods like citrus fruits, garlic, and ginger.
• Avoid street food and uncooked foods that may be contaminated.
• Opt for well-cooked meals and wash fruits and vegetables thoroughly before consumption.

6. Exercise Caution with Outdoor Activities

Why It’s Important: Rain and slippery surfaces can pose risks during outdoor activities.

Tips:

• Avoid walking or jogging in heavy rain to prevent accidents and injuries.
• Use waterproof gear, such as raincoats and umbrellas, to stay dry and comfortable.
• Be cautious of slippery sidewalks and roads, and use appropriate footwear.

7. Monitor Weather Conditions

Why It’s Important: Being aware of weather conditions helps you plan your activities and avoid potential hazards.

Tips:

• Check weather forecasts regularly to stay informed about potential storms or heavy rains.
• Avoid unnecessary travel during severe weather conditions to ensure safety.

8. Seek Medical Advice When Needed

Why It’s Important: Prompt medical attention can prevent complications from illnesses and injuries.

Tips:

• Consult a healthcare professional if you experience symptoms of waterborne diseases or mosquito-borne illnesses.
• Keep a basic medical kit at home, including first aid supplies and over-the-counter medications for common ailments.

Conclusion

The monsoon season, with its refreshing rains and lush landscapes, can also present unique challenges. By taking the right precautions and being proactive about your health and safety, you can enjoy a healthy and happy monsoon. Staying hydrated, practicing good hygiene, protecting against mosquitoes, and maintaining a clean environment are all key to navigating this season with ease. Embrace the monsoon with these tips and make the most of this vibrant and vital time of year.

Cleanse Your Skin: Before starting your workout, cleanse your face to remove any makeup, dirt, and oil. This helps prevent clogged pores and breakouts that can be exacerbated by sweat. Use a gentle cleanser that suits your skin type.

Hydrate Your Skin: Apply a lightweight, non-comedogenic moisturizer to keep your skin hydrated without clogging your pores. Hydrated skin is more resilient and better equipped to handle the stress of exercise.

Sun Protection: If you’re exercising outdoors, apply a broad-spectrum sunscreen with at least SPF 30. Choose a water-resistant formula to ensure it stays effective even when you sweat. Sun protection is essential to prevent UV damage, which can accelerate skin aging and increase the risk of skin cancer.

2. During Your Workout

Avoid Touching Your Face: Touching your face during a workout can transfer dirt and bacteria from your hands, leading to breakouts. Use a clean towel to gently pat away sweat instead.

Stay Hydrated: Drinking water is crucial for both your fitness performance and skin health. Proper hydration helps maintain your skin’s elasticity and prevents it from looking dull and tired.

Choose Breathable Fabrics: Wear moisture-wicking, breathable fabrics to keep sweat from sitting on your skin and causing irritation. Proper workout gear can also prevent friction and reduce the risk of rashes and chafing.

3. Post-Workout Skin Care

Cleanse Immediately: After your workout, cleanse your face as soon as possible to remove sweat, oil, and impurities. A gentle, sulfate-free cleanser is ideal for preventing post-workout breakouts and keeping your skin fresh.

Shower Promptly: If you’ve had an intense workout, take a quick shower to cleanse your body. Use a mild, pH-balanced body wash to prevent dryness and irritation. Pay special attention to areas prone to sweat and friction, such as your back, chest, and underarms.

Moisturize: Replenish your skin’s moisture with a non-comedogenic moisturizer. Look for products that contain soothing ingredients like aloe vera and hyaluronic acid to hydrate and calm your skin.

Antioxidant Serum: Post-workout is an excellent time to apply an antioxidant serum, such as one containing vitamin C. Antioxidants help to neutralize free radicals generated during exercise, promoting a healthy, radiant complexion.

4. Managing Sweat-Induced Breakouts

Use Salicylic Acid: If you’re prone to breakouts, consider using a cleanser or treatment containing salicylic acid. This ingredient helps to exfoliate and unclog pores, reducing the risk of acne.

Spot Treatments: For occasional breakouts, use a spot treatment with benzoyl peroxide or tea tree oil to target blemishes without over-drying the surrounding skin.

5. Healthy Lifestyle Habits

Balanced Diet: A balanced diet rich in fruits, vegetables, lean proteins, and healthy fats supports both your fitness goals and skin health. Foods high in antioxidants, such as berries and leafy greens, help protect your skin from damage.

Adequate Sleep: Quality sleep is vital for muscle recovery and skin regeneration. Aim for 7-9 hours of sleep each night to allow your body and skin to repair and rejuvenate.

Stress Management: High stress levels can negatively impact both your fitness progress and skin health. Incorporate stress-relief practices such as yoga, meditation, or deep breathing exercises into your routine.

6. Consistency is Key

Stick to Your Routine: Consistency is essential for achieving fitness goals and maintaining healthy skin. Stick to a regular exercise and skin care routine, making adjustments as necessary based on your skin’s needs and the season.

Listen to Your Body and Skin: Pay attention to how your body and skin respond to different activities and products. Make changes as needed to ensure you’re meeting your unique needs.

Conclusion

Proper skin care is an integral part of achieving your fitness goals. By incorporating pre- and post-workout skin care routines, staying hydrated, and maintaining a healthy lifestyle, you can enhance your overall well-being and keep your skin looking its best. Remember, taking care of your skin is just as important as taking care of your body, and the benefits of a balanced approach will be reflected in your fitness journey

Embracing Vulnerability

It’s easy to paint a picture-perfect image of our fitness journey on social media. But behind every perfectly curated post lies the real story – one of sweat, tears, and sometimes, failure. LiveFitFine understands this all too well. She knows that vulnerability is not a weakness but a strength. It takes courage to acknowledge our struggles, and even more so, to share them with others.

Learning from Setbacks

Setbacks are inevitable on the road to fitness. Whether it’s a plateau in progress, an injury, or simply life getting in the way, they can leave us feeling defeated. But LiveFitFine refuses to let setbacks define her journey. Instead, she sees them as opportunities for growth. Each setback is a lesson in disguise – teaching her resilience, patience, and the importance of listening to her body.

Cultivating Resilience

Resilience is the backbone of LiveFitFine’s journey. It’s what keeps her going when the going gets tough. Instead of dwelling on her setbacks, she channels her energy into bouncing back stronger. Whether it’s modifying her workouts to accommodate an injury or seeking support from her fitness community, she refuses to let setbacks derail her progress.

Finding Strength in Community

They say it takes a village, and LiveFitFine couldn’t agree more. Surrounding herself with like-minded individuals who uplift and support her has been instrumental in her journey. Whether it’s through online forums, group fitness classes, or accountability partners, having a strong support system has helped her navigate the highs and lows of her fitness journey.

Celebrating Small Victories

In a world obsessed with instant gratification, it’s easy to overlook the small victories along the way. But LiveFitFine knows that progress is not always measured in pounds or inches. It’s the little victories – like completing a challenging workout or making healthier food choices – that deserve to be celebrated. These small wins may seem insignificant, but they add up to create meaningful and lasting change.

Conclusion

LiveFitFine’s journey is not just about physical transformation; it’s about personal growth and empowerment. It’s about embracing vulnerability, learning from setbacks, cultivating resilience, finding strength in community, and celebrating every step of the way. So the next time you encounter a setback on your fitness journey, remember LiveFitFine’s story and rise strong.

1. Wake Up Early:

   • Aim to wake up at a consistent time each morning, ideally early enough to give yourself ample time to ease into the day.
   • Explain the benefits of waking up early, such as having quiet time for yourself, reducing morning rush, and setting a calm and focused tone for the day.

2. Hydrate First Thing:

   • Start your day by drinking a glass of water to rehydrate your body after a night’s sleep.
   • Consider adding a slice of lemon or a pinch of sea salt for an extra boost.

3. Mindful Morning Practice:

   • Engage in a short mindfulness or meditation session. This can be as simple as 5-10 minutes of deep breathing, guided meditation, or mindful journaling.
   • Discuss the benefits of mindfulness for reducing stress and enhancing mental clarity.

4. Physical Activity:

   • Incorporate some form of physical activity into your morning routine. This could be a quick workout, a yoga session, a run, or even a brisk walk.
   • Highlight the benefits of morning exercise, including increased energy levels, improved mood, and a sense of accomplishment.

5. Healthy Breakfast:

   • Prepare a nutritious breakfast that includes a balance of protein, healthy fats, and complex carbohydrates. Examples could include oatmeal with berries and nuts, a smoothie with spinach and protein powder, or avocado toast with a poached egg.
   • Explain the importance of a healthy breakfast for sustaining energy levels and supporting cognitive function throughout the day.

6. Plan Your Day:

   • Take a few minutes to review your schedule and set your priorities for the day. Use a planner, digital calendar, or a simple to-do list to outline your tasks and goals.
   • Discuss how planning can increase productivity and reduce stress by providing a clear roadmap for the day.

7. Personal Development:

   • Spend some time on personal development activities such as reading, listening to a podcast, or engaging in a hobby that stimulates your mind and fosters growth.
   • Explain how dedicating time to personal development in the morning can inspire creativity and motivation.

8. Positive Affirmations:

   • Practice positive affirmations or gratitude journaling to cultivate a positive mindset. Write down a few things you’re grateful for or affirmations that reinforce your goals and self-worth.
   • Discuss the psychological benefits of starting the day with positivity and gratitude.

Conclusion: A productive day starts with a mindful and intentional morning routine. By waking up early, hydrating, engaging in mindfulness practices, exercising, eating a healthy breakfast, planning your day, dedicating time to personal development, and practicing positive affirmations, you can set yourself up for success. Try incorporating these habits into your mornings and watch how they transform your daily life.

Remember, a morning routine is personal and should be tailored to fit your lifestyle and preferences. Start with a few changes and gradually build a routine that works best for you. Here's to a productive and fulfilling day, every day!

The Challenges Busy Professionals Face

Busy professionals often encounter several obstacles when trying to maintain a fitness routine:

• Time Constraints: Long work hours, meetings, and commuting can leave little time for exercise.
• Energy Levels: Mental and physical fatigue from work can reduce motivation for physical activity.
• Work-Life Balance: Juggling work responsibilities with personal life can make it hard to prioritize fitness.

How LiveFitFine Makes Fitness Manageable

1. Flexible Workout Plans

   • Short, Effective Workouts: LiveFitFine offers a variety of short, high-intensity workouts that can be completed in as little as 15-30 minutes. These workouts are designed to maximize efficiency, providing a full-body workout in a fraction of the time.
   • Customizable Schedules: You can customize your workout schedule to fit your availability. Whether you have time in the morning, during lunch breaks, or in the evening, LiveFitFine’s flexible plans accommodate your timetable.

2. Home and Office Workouts

   • Minimal Equipment: Many of LiveFitFine’s workout routines require little to no equipment, making it easy to exercise at home or even in the office. Bodyweight exercises, resistance bands, and small dumbbells are often used, making workouts accessible anywhere.
   • Office-friendly Exercises: LiveFitFine includes exercises that can be done at your desk or in a small office space, such as chair squats, desk push-ups, and stretching routines to keep you active throughout the day.

3. On-the-go Fitness Solutions

   • Mobile App: The LiveFitFine mobile app allows you to access workouts, track your progress, and stay motivated wherever you are. With the app, you can fit in a quick workout during a business trip or a lunch break.
   • Video Workouts: Access a library of video workouts that you can follow along with, ensuring you have guidance and support even when you’re away from the gym.

4. Stress Management and Mental Well-being

   • Mindfulness Practices: Incorporate mindfulness and stress-reduction techniques such as meditation and breathing exercises into your daily routine. LiveFitFine provides guided sessions that can be done in just a few minutes to help you stay calm and focused.
   • Sleep Support: Improve your sleep quality with tips and routines from LiveFitFine, ensuring you wake up refreshed and ready to tackle the day.

5. Nutrition for Busy Lives

   • Quick and Healthy Recipes: LiveFitFine offers a collection of quick and healthy recipes that are easy to prepare, ensuring you get the nutrition you need without spending hours in the kitchen.
   • Meal Planning: Use LiveFitFine’s meal planning tools to organize your meals for the week, making grocery shopping and meal prep more efficient and less time-consuming.

6. Community Support and Motivation

   • Challenges and Competitions: Participate in fitness challenges and competitions with other members of the LiveFitFine community. These activities can provide motivation and a sense of accountability, helping you stay on track with your fitness goals.
   • Peer Support: Connect with other busy professionals who share similar fitness goals. Share tips, experiences, and encouragement to keep each other motivated.

Tips for Integrating Fitness into a Busy Schedule

1. Schedule Workouts Like Meetings: Treat your workouts as important appointments. Schedule them in your calendar and stick to them as you would with any other professional commitment.
2. Use Small Time Blocks: Utilize small pockets of time throughout the day for quick exercises. Even a 10-minute walk or a few stretches can make a difference.
3. Combine Activities: Integrate physical activity into your daily routine. Walk or cycle to work, take the stairs instead of the elevator, or hold walking meetings.
4. Set Realistic Goals: Set achievable fitness goals that fit your lifestyle. Start with small, manageable changes and gradually increase your activity level.
5. Stay Consistent: Consistency is key. Aim for regular, moderate exercise rather than occasional intense workouts. This approach is more sustainable and beneficial in the long run.

Conclusion

With LiveFitFine, busy professionals can find practical and effective ways to incorporate fitness into their lives. By offering flexible workout plans, on-the-go solutions, stress management techniques, and community support, LiveFitFine makes it possible to stay fit and healthy despite a demanding schedule. Embrace the tools and resources available through LiveFitFine and discover how you can balance your professional responsibilities with a commitment to your health and well-being.

Thriving isn't just about physical health; it encompasses all aspects of our well-being. It's about feeling alive, fulfilled, and purposeful. When we thrive, we're not just going through the motions of life; we're actively engaged and flourishing in every area - physically, mentally, emotionally, and spiritually.

Essential Tips for Healthy Living

1. Prioritize Nutrition

The food we consume plays a significant role in our overall health and well-being. Aim for a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Stay hydrated by drinking plenty of water, and limit your intake of processed foods, sugary snacks, and excessive caffeine.

2. Move Your Body Regularly

Regular exercise is crucial for maintaining good physical health and mental clarity. Find activities you enjoy, whether it's brisk walking, cycling, yoga, or dancing, and make them a regular part of your routine. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

3. Prioritize Sleep

Quality sleep is essential for overall well-being. Aim for 7-9 hours of sleep each night and establish a consistent sleep schedule. Create a relaxing bedtime routine, avoid screens before bed, and ensure your sleep environment is comfortable and conducive to rest.

4. Manage Stress

Chronic stress can take a toll on both our physical and mental health. Practice stress management techniques such as deep breathing, meditation, yoga, or journaling to help alleviate stress and promote relaxation. Learn to prioritize tasks, set boundaries, and seek support when needed.

5. Cultivate Relationships

Healthy relationships are vital for our emotional well-being. Make time for meaningful connections with friends, family, and loved ones. Nurture these relationships through open communication, empathy, and quality time spent together.

6. Practice Gratitude

Gratitude has the power to shift our perspective and improve our overall outlook on life. Take time each day to reflect on the things you're grateful for, whether it's the beauty of nature, the support of loved ones, or personal accomplishments. Cultivating an attitude of gratitude can foster resilience and enhance well-being.

7. Engage in Lifelong Learning

Stimulate your mind and feed your curiosity by engaging in lifelong learning. Whether it's reading books, taking courses, or exploring new hobbies, continued learning can enhance cognitive function, creativity, and overall satisfaction with life.

8. Embrace Mindfulness

Mindfulness involves being fully present and aware of the present moment without judgment. Incorporate mindfulness practices such as meditation, deep breathing exercises, or mindful eating into your daily life to reduce stress, increase self-awareness, and enhance overall well-being.

Conclusion

Thriving, not just surviving, is within reach for each of us. By incorporating these essential tips for healthy living into our daily lives, we can cultivate a lifestyle that promotes vitality, resilience, and joy. Remember, it's not just about living; it's about thriving in every sense of the word. So let's embrace these tips and embark on a journey to a healthier, more fulfilling life.

What then is the significance of sheet masks? Let us explain it to you in detail:
They're like a big gulp of water for your skin, to start. They banish dryness and dullness from your skin by leaving it plump and dewy thanks to their potent hydrating ingredients like hyaluronic acid and glycerin.

However, sheet masks are packed with nutrients like vitamins, antioxidants, and plant extracts, so it's not just about staying hydrated. These little ones put in a lot of overtime to nourish your skin and give it a tone and healthy glow.
Have skin that is sensitive? Not a problem! Aloe vera and chamomile are two common calming ingredients found in sheet masks, which makes them ideal for reducing redness and irritation.

Not to mention how simple it is to use them. Apply one, relax for ten to fifteen minutes, and presto—instant spa day sensations! Additionally, they are portable and come in adorable little packets that you can take anywhere for a fast skin pick-me-up.

There are a few well-known ones whose efficacy has won them widespread praise.

1. Sheet Masks:  Possibly the most recognizable K-beauty item is a sheet mask. They are available in numerous formulations that address various skin issues like anti-aging, brightening, and hydration. Among the well-known brands are Innisfree, Etude House, and Tony Moly.

2. Sleeping Masks:  Also referred to as sleeping packs or overnight masks, these leave-on treatments hydrate and nourish the skin while you sleep. Within this category, the Laneige Water Sleeping Mask is among the most popular choices.

3. Clay Masks:  By drawing out pollutants and extra oil, Korean clay masks are intended to detoxify and cleanse the skin. Because of its deep cleaning capabilities, Innisfree Super Volcanic Pore Clay Mask is a well-liked option.

4. Hydrogel Masks: Using a gel-like substance, hydrogel masks are akin to sheet masks in that they cling closely to the skin to provide deep moisturization and active ingredients. Well-known brands such as Leaders and Mediheal provide hydrogel masks.

5. Rubber Masks: Also referred to as modeling masks, rubber masks are powdered materials that you combine with water to make a viscous paste. When applied to the face, they take on a rubbery texture that helps to retain moisture and improves nutrient absorption. In this category, Lindsay Rubber Masks are well-liked.

Although these are a few of the most well-liked face mask varieties in K-beauty, it's important to keep in mind that skincare is very personalized, so what works for one person might not work for another.

1. You snooze, you lose 

According to scientists, obtaining enough sleep should be a first line of defense in the fight against obesity. Inadequate sleep not only associated with more body fat, but it can also impair your efforts to lose weight through calorie restriction. Furthermore, it can result in muscular mass loss. This is unfortunate since the more muscle you have, the easier it is to reduce weight. This vicious cycle of compromising calorie restriction and lowering muscle mass can have major consequences for fat loss efforts. 

Researchers believe the link between sleep and fat is due to the way sleep regulates two hormones: leptin, which makes us feel full, and ghrelin, which stimulates our hunger. Sleep deprivation lowers leptin levels, making us hungry, and raises ghrelin levels, making us crave food. Keeping these hormones in check can aid with weight loss. To aid with this, make sure you're receiving the necessary amount of sleep for someone your age every night.

2. Get fit, stay fit

Muscles that are strong and lean aren't just for gym rats. The more muscle you have, the easier it is to maintain and enhance your fitness level, according to Clean Eating expert RDN Erin MacDonald.

"We know that muscle is a much more metabolically active tissue and is directly correlated with your metabolic rate," Erin added. "The more muscle tissue you have, the higher your metabolism, and the easier time you have losing weight, in terms of body fat."

One of the primary ways your body uses energy is through basal metabolism, which is the energy your body consumes simply by existing. Walking, sitting, blinking, and even sleeping all take energy, and the amount of energy you expend doing these daily tasks affects your basal metabolic rate.Muscle tissue requires more energy to maintain its existence than fat. As a result, more muscle indicates a faster metabolic rate.

3. Brain drain

Everyone is aware that being overweight can harm one's overall health. Obesity has been related to an increased risk of diabetes, respiratory problems, cardiovascular disease, and even cancer. However, the hits do not cease below the neck.

Increased body fat can have an impact on brain structure and, as a result, cognitive performance. According to research, having a higher body fat percentage can have a negative impact on subcortical gray matter volume (used for information processing) and hippocampal volume (used for learning and memory). This negative association deepens with age. Another significant study on obesity and brain function discovered that extreme weight increase lowered brain activity and blood flow. Low cerebral blood flow is the primary predictor of Alzheimer's disease and has been connected to a variety of mental health issues including depression, ADHD, schizophrenia, and others.

There is, however, some good news. Losing weight has been related to better brain health and function. According to studies, decreasing extra fat improves attention, memory, executive function, and language mastery.

4. Acquired taste

Body fat is frequently associated with a love of food. However, experts have long known that obesity might impair one's ability to taste, implying that thinner people may be able to appreciate food more deeply. We now know why, thanks to recent Cornell University research.

In a mouse study, researchers fed one group of mice a lower-fat diet and the other group of mice a higher-fat diet. As a result, the second group became obese. Obese mice have fewer tastebuds, according to the researchers. They also had more TNF-alpha, a pro-inflammatory cell. Obese mice lost taste buds because the increased presence of this cell disrupted the cell death and renewal cycle.

Excess fat is known to lead to chronic inflammation. And we now know that fat-related inflammation not only aggravates all underlying disorders, but it is also responsible for an imbalance in the rate of taste bud cell death versus regeneration. 

5. It’s hard, and that’s not your fault

Every day, overweight patients walk through the doors of obesity clinics, desperate to change their life. However, the weight generally creeps back in after a few months or years. For a long time, this regaining was condemned as a result of a perceived lack of motivation and discipline. However, new study suggests that the problem is more rooted in human physiology than previously thought. 

Dr. Joseph Proietto of the University of Melbourne and his colleagues did a study on obese people. Subjects were placed on a calorie-restricted diet and helped to lose weight. However, despite long-term efforts and encouragement, the participants progressively began to regain the weight.

The study found that in reaction to calorie restriction and rapid weight loss, the body reacted with a hormone-armed defense mechanism. Despite the fact that patients retained significant body fat after dieting, their bodies behaved as if they were starving, with ghrelin ("hungry hormone") levels significantly higher and leptin ("satiation hormone") levels significantly lower. While further research is needed, this study has sparked much-needed debate about judging overweight people and challenged standard dieting beliefs.

Eating less calories and exercising more are critical stages in losing weight. However, by keeping all of the above in mind, you can maximize your efforts. 

Get the recommended amount of sleep for your age group. Remember that the more muscle you gain, the easier it is to shed weight. Lose weight not only for your body, but also for your mind. Most importantly, remember that losing weight is difficult; it is not so much one's discipline as it is the body's physiological response to being in caloric deficit. Prioritizing excellent habits like clean, whole foods, adequate sleep, exercise, and a perseverance mentality are your best weapons against this.

Cortisol is the body's principal stress hormone, and its release can be triggered by any form of stressor, such as a late wake-up call, a deadline, event an actual threat. When you go into fight-or-flight mode, your body secretes cortisol.

It's inherently beneficial because it changes blood flow and stimulates the liver to create glucose, causing the body to swiftly mobilize glucose (called blood sugar) into the blood. This glucose is intended to energize the muscles and provide the body with a natural energy boost so that you can respond swiftly to the stressor.

However, when your cortisol levels are consistently increased as a result of living a stressful life, it becomes a bad thing.

HIGH CORTISOL SYMPTOMS

Chronic high cortisol levels as a result of chronic stress can lead to numerous issues. Symptoms of high cortisol levels include:

• weight gain and changes in fat distribution
• fatigue
• poor sleep
• digestive issues
• headaches
• difficulty concentrating
• increased blood pressure
• mood changes
• menstrual cycle changes
• lowered immune function

Fortunately, there are numerous natural ways to reduce cortisol levels. Aside from the obvious, such as prioritizing sleep, engaging in regular (but not excessive) exercise, and engaging in relaxation techniques (i.e. yoga, meditation) on a daily basis, you can also make dietary modifications to assist maintain appropriate cortisol levels.

HOW TO REDUCE CORTISOL THROUGH DIET

Your first line of defense should be a diet reduced in added sugars and other refined carbohydrates. One thing that added sugar-rich foods and other refined carbs lack is fiber. Fiber is what prevents blood sugar changes, which cause moodiness, exhaustion, and hanger, all of which can make you feel anxious.

Sure, refined carbohydrate-rich foods might provide momentary, short-term stress relief (they're called "comfort foods" for a reason), but excessive consumption can contribute to chronic inflammation and stress, as well as damage your capacity to handle stress. In fact, a high-sugar diet has been related to cognitive deficits as well as emotional illnesses including anxiety and despair.

FOODS THAT REDUCE CORTISOL LEVELS

FOODS HIGH IN CARBON
It's possible that being a "carbophobe" is hurting your stress and sleep. Low blood sugar is perceived as a stressor by your body, leading cortisol levels to rise. As a result, eating carbs can help lower cortisol levels, while not eating enough carbs can raise them.

Furthermore, carbohydrates facilitate the entry of the amino acid tryptophan into the brain, which aids in the production of melatonin. That's the hormone that promotes restful sleep. So, by not consuming enough carbohydrates, you may be affecting your sleep as well.

It doesn't stop there, because the body views sleep deprivation as a stressor, putting you right back on the cortisol train. That's a train we'd prefer to avoid, thank you very much.  

FOODS WITH HIGH MAGNESIUM CONTENTS
Did you realize that over half of all Americans do not get enough magnesium? One factor is... drum roll please... stress! When stressed when cortisol levels are high, the body loses more magnesium than usual through urine and sweat. This creates a vicious cycle in which stress induces magnesium deficiency, which subsequently amplifies stress.

But don't panic, cortisol and magnesium levels appear to have an inverse relationship—the more the magnesium, the lower the cortisol.

You can improve your magnesium intake by include the following magnesium-rich items in your diet:

• Almonds and almond butter
• Avocados
• Black beans
• Cashews and cashew butter
• Dark chocolate
• Dark leafy greens, like spinach
• Peanuts and peanut butter
• Pumpkin seeds
• Whole grains, like brown rice and quinoa

FOODS HIGH IN PROBIOTICS
It's more than simply a "gut feeling" - the gut-brain link is real, and the two are constantly communicating. Although the precise processes are unknown, we do know that stress and high cortisol levels can have a deleterious impact on the makeup and activity of the gut microbiome, and that an imbalanced gut microbiota can manifest as worry and stress.

The study also discovered that participants who took the prebiotics had lower cortisol levels in their saliva when they woke up in the morning compared to people who took a placebo. 

Aside from relaxing, what is one of the best strategies to nurture a diverse and robust gut microbiome? Consume more prebiotic-rich foods! Prebiotics are essentially "fuel" for your beneficial gut bacteria, allowing them to survive and thrive. Individuals who took a prebiotic supplement had lower levels of cortisol in their saliva when they woke up in the morning compared to those who received a placebo supplement, according to one study.Although prebiotics can be obtained through pills and powders, I recommend that you start with food because the grocery store is abundant in prebiotics.

Foods high in prebiotics include:

Vegetables include artichokes, asparagus, beetroot, Brussels sprouts, chicory root, dandelion greens, fennel bulb, garlic, green peas, leek, mushrooms, onion, savoy cabbage, seaweed, shallots, and snow peas.
Apples, bananas, dates, figs, grapefruit, nectarines, persimmon, and watermelon are examples of fruits.
Beans, chickpeas, lentils, soybeans, and soy products are examples of legumes.
Cashews, flax seed, pistachios, and walnuts are examples of nuts and seeds.
Grains include barley, oats, rye, and wheat bran.

PROBIOTIC-RICH FOODS

Another approach to help your gut microbiome stay healthy, happy, diverse, and stress-resistant? Foods high in probiotics! Probiotics are live microorganisms (such as bacteria) that, when consumed, provide health benefits to the host (you). They are frequently the same as or similar to those that naturally reside in your body, which is why you'll often hear people refer to the healthy bacteria endemic to the stomach as "probiotics," as well.

In one study, medical students who drank fermented, probiotic-rich milk for 8 weeks before a significant exam had lower day-of-exam cortisol levels than those who drank non-fermented milk.

Fermented and cultured foods are excellent natural sources of probiotics.

• Culture cottage cheese
• Kefir
• Kimchi
• Miso
• Sauerkraut
• Yogurt

BOTTOM LINE—FOODS THAT REDUCE CORTISOL

Cortisol is a vital hormone that aids us in dealing with stressful conditions. You should, however, avoid continuously elevated levels because they might be damaging to your health. 

If you're stressed out, include items that lower cortisol in your diet, such as unprocessed, carbohydrate-rich foods, gut-supporting foods, and magnesium- and omega-3-rich foods, will aid... and it certainly won't harm!

• If you must fry, use a nice non-stick pan and, if possible, dry fry the food; minced beef dry fries superbly. Use a little cooking spray instead if not.
• Don't add more oil if your food is drying out; instead, add a little water.
• Use fats and oils rich in healthy fats (poly- and mono-unsaturated fats), such as olive oil, but try to use less than the recipe calls for.

2. Cut down on salt

• Salt is typically called for in recipes. Use alternate seasonings like pepper, herbs, spices, lemon juice, vinegar, or mustard in place of salt.
• After sampling the food, let individuals season it on their own; they will likely use less seasoning. 

3. Cut down on sugar

• Try baking with less sugar; most cakes will still turn out just fine if you cut the recipe's sugar content in half.
• Without adding sugar, you can make fruit breads, fruit scones, and fruit cakes since the sweetness will come from the dried fruit.   

4. Increase fibre

• To add more fiber to meals, swap out white rice, pasta, and bread for brown varieties. You will continue to feel satisfied thanks to this.
• Use a combination of wholemeal and plain flour while baking, such as when creating apple crumble, rather than solely plain white flour.
•  To make the top crunchy and to provide more fiber, you can also add porridge oats.Pies should be topped with mashed potatoes rather than crust. 

5. Soups and stews

• Skim the fat that accumulates on top of your broth, stew, or soup after allowing the liquid to cool.
• Pulses like peas, beans, and lentils can replace some of the customary fatty meats in stews to reduce calories and fat while increasing fiber.

6. Sauces and dips

• Semi-skimmed and skimmed milk, or low-fat yoghurt, can be used in place of cream, whole milk, and sour cream.
• Greek yoghurt, low-fat yoghurt, and fromage frais can all be substituted for cream, double cream, and Greek yoghurt in dips, hot or cold puddings, and toppings.
• Fresh, skimmed cow's milk cheese known as fromage frais is more akin to natural yoghurt. It should not be used in cooking. 

7. Cheese

• Use strong-flavored cheeses in savory meals, such as aged cheddar or blue cheese. Less can be used while still getting the full flavor.
• Use low-fat versions of your favorite foods if the strong flavor of these cheeses offends you.
• Instead of slicing, grated cheese will spread more easily throughout a dish and requires less of it.
  Low-fat cream cheese can be used in place of cream cheese.

8. Mayonnaise

• In salads, use low-fat fromage frais or natural yoghurt instead of mayonnaise.
• Even better, use vinaigrette dressings and serve them separately.
• Pick either mayonnaise or butter, not both, while cooking sandwiches.

9. Vegetables

• Use herbs to flavor cooked veggies instead of butter or oil.
• In meals like shepherd's pie, casseroles, and lasagna, substitute vegetables and pulses (peas, beans, and lentils) for some of the meat. For those picky eaters, it is an excellent technique to conceal vegetables.

10. Meat

• Before cooking, trim the fat off the meat and remove the skin from the poultry.
  So instead of frying it, bake, grill, microwave, roast, or poach it.
• Place the meat on a grill rack when roasting so that the fat may drop out.
• Before adding other ingredients when cooking minced beef, brown it and drain the fat.

Almonds, walnuts, and cashews are among the dry fruits and nuts that naturally raise body temperature. Dry fruits have more nutrition, vitamins, minerals, and fiber than any fresh fruit, making them an excellent addition to your winter diet.

Consume root veggies in season.

Winter root vegetables are well recognized for being starchy and high in carbohydrates. Winter root vegetables, however, contain complex, long-lasting carbs. Complex carbohydrates promote satiety and fullness without causing abrupt blood sugar spikes. Carrots, radishes, beets, sweet potatoes, purple yams, and other common root vegetables are just a few examples.

uphold strict hygiene
Regular hand washing will help you from getting sick. After using the restroom and before handling anything potentially contaminated, wash thoroughly. Children should be encouraged to wash their hands after returning from the outdoors.

Keep hydrated.
During the winter, you might not feel as thirsty. However, one of the best things you can do to prevent many winter illnesses is to drink enough water.

Consume fresh fruit
Increase your intake of seasonal fruits like oranges, strawberries, amla, papaya, kiwi, etc. to strengthen your immune system.
ingest enough fiber
Since it's so important to stay warm during the winter, people have a propensity to overeat. This does not imply that you only consume calorie-dense and fatty meals, though. Increase your consumption of soluble fiber-rich plant-based foods to help with digestion.

Ingest enough fiber

Since it's so important to stay warm during the winter, people have a propensity to overeat. This does not imply that you only consume calorie-dense and fatty meals, though. Increase your consumption of soluble fiber-rich plant-based foods to help with digestion.

Have leafy greens for dinner.

The vitamins A, C, and K, as well as a variety of other nutrients, are abundant in dark leafy greens. Include foods like spinach, fenugreek leaves, mustard greens, etc. in your diet to help avoid dry skin throughout the winter in addition to improving your bone health.

Put Omega-3 fatty acids 

These are the healthy fats that can be found in foods like fish, nuts, and plant seeds. They assist in reducing the body's levels of joint pain and stiffness in addition to lowering a person's stress levels.

Utilize spices and herbs

Improve your immune system, reduce inflammation, and preserve the health of your nasal passages by incorporating spices like turmeric, ginger, garlic, and onions into your diet.

Regular exercise

It's typical to feel a little lethargic throughout the winter. To improve your immunity and ward against the seasonal illnesses that are common at this time of year, it's imperative to continue engaging in a modest level of physical activity. Consider engaging in some indoor activities like yoga, aerobics, strength training, and other related ones.

Hydrate your skin

During the winter, your skin may become stiff, drab, and dry. Cover your skin with a high-quality moisturizer and sunscreen to keep it smooth and radiant. For those who have psoriasis and eczema, this is extremely crucial.

Keep warm by yourself

By dressing for the weather and arming yourself with coats, mufflers, caps, and other protective gear, you can keep your airways open and your immune system strong.

By using the aforementioned safety measures, you can stay healthy and protected. Increase your immunity even further by occasionally indulging in seasonal meals. Enjoy a safe and healthy winter!

Determine which undesirable or unhealthy habits you want to modify in your life. Then, for each habit, come up with a justification for changing it. Perhaps you're doing it so you can play with your grandkids or for your own mental health.
Hold yourself responsible for implementing those modifications. Don't put the responsibility for your inability to break harmful behaviors on others or a lack of time. Make a pledge to yourself, just as you would hold a loved one accountable if they did the same.
Eliminate the stressors in your life. Delete your social media account if it causes you to feel self-conscious. Take a break from alcohol if it causes you to crave cigarettes. 

Recognize your ability to change

 In order to succeed, you must first convince yourself that you are capable of doing anything. Negative self-talk should be ignored and replaced with an image of you succeeding in the changes you wish to make.
Recognize that it will take time, and that setbacks are possible. It's difficult to change, and there may be days when you fall short. Just keep working hard and don't let that failure win.

Set targets for your plan and start small

Similar to how you have a timetable to stick to at work or home and specific activities you need to finish. A strategy and tasks should be part of your new healthy lifestyle.

Why creating goals is crucial

One strategy for developing a strategy to launch your new healthy lifestyle is to set healthy goals.

Setting objectives gives you something to strive for and maintains your motivation to put in a lot of effort. You give yourself something to concentrate on by making goals for yourself. Goals also give you a way to track your development and evaluate your accomplishments.

Be honest with yourself as you set your goals.

It won't happen tomorrow, or even in a few months or a year, if you want to stop smoking, lose 50 pounds, and run a marathon. If you don't accomplish those goals, you can become discouraged and give up entirely.

Instead, to avoid overwhelming yourself, start small and concentrate on only one goal at a time. Make manageable goals for yourself to achieve if you want to reduce weight. For instance, adding more veggies to your plate when you want seconds and exercising at least three times per week.

How do you keep your mental health in check?

It might be difficult to control your emotions and deal with the pressures and hardships of daily life. Putting your needs first occasionally is a necessary part of keeping your mental wellness. If we don't take care of our own bodies and minds, we can't take care of others.

If you want to live a healthy lifestyle, start with your mental health. Ensure that you have time for relaxation and enjoyable activities, that you treat yourself for accomplishments, and that you spend time with positive people who respect you.

One method to enhance your mental health is to get help from a professional. There are extra natural strategies to enhance your mental wellness.

What is encouraging yourself?

Your mental and physical well-being can be greatly impacted by how you view yourself. Your self-confidence can suffer greatly from negative thoughts, and they can have an effect on those around you as well. Try to have a positive outlook rather than one that reinforces negative behavior.

It's time to replace the negative little voice with a voice that is loving, comforting, stronger, and most importantly, POSITIVE, despite what it thinks of your appearance. A better and healthier version of yourself is found by discovering your worth.

Powerful Woman

Learn to love your body and cultivate a positive self-image.
What does the term "body positivity" entail, and how can I start feeling good about myself? Here are some suggestions for raising your self-esteem.

How to lose weight with exercising

Try to engage in at least 200 minutes (more than three hours) of moderate intensity exercise per week if you wish to reduce weight. But if you're just jumping on the bandwagon, start with 50 minutes a week and work your way up to 200.

Finding a healthy activity you enjoy and will stick with is the only real key to losing weight through exercise and proper food. You should start small and try new activities that will keep you engaged, much like when it comes to eating healthily.

How to eat healthy and lose weight

Eating healthy to lose weight is all about finding nutritious foods you enjoy that you can include in your diet for the rest of your life.

There are a lot of diet plans out there that might work for you such as paleo or keto diets, but eating healthy comes down to reducing your calories and including healthy foods like fruits, vegetables, whole grains, low-fat dairy, lean meats, seafood, beans and nuts in your meals.

Try to cut as much processed foods from your diet and look for whole foods instead. This doesn’t mean cutting everything you enjoy from your diet, it’s about balance.

Although there are a million weight loss plans that promise to have you shedding pounds while you sleep, the reality is that if you want to lose weight, it will take time, just like it took time to put the weight on.

The sooner you take the pressure off of losing a bunch of weight in a short amount of time, the sooner you’ll feel less overwhelmed with creating a weight loss plan that you can sustain.

Eat healthy

What you eat is closely related to your health. A balanced diet has many benefits. By making better food choices, you can prevent or treat certain conditions. These include heart disease, stroke, and diabetes. A healthy diet can also help you lose weight and lower your cholesterol levels.

Get regular exercise

Exercise can help prevent heart disease, stroke, diabetes, and colon cancer. It can help treat depression, osteoporosis and high blood pressure. People who exercise also injure themselves less often. Regular exercise can help you feel better and keep your weight under control. Aim to be active for 30-60 minutes about five times a week. Remember that any exercise is better than none.

Lose weight if you’re overweight

Many Americans are overweight. Carrying too much weight increases your risk for several health conditions. These include: 

• High blood pressure
• High cholesterol
• Type 2 diabetes
• Heart disease
• Stroke
• Some cancers
• Gallbladder disease

Being overweight also can lead to weight-related injuries. A common problem is arthritis in the weight-bearing joints, such as your spine, hips, or knees. There are several things you can try to help you lose weight and keep it off.

Protect your skin

Sun exposure is linked to skin cancer. This is the most common type of cancer in the United States. It’s best to limit your time spent in the sun. Be sure to wear protective clothing and hats when you are outside. Use sunscreen year-round on exposed skin, like your face and hands. It protects your skin and helps prevent skin cancer. Choose a broad-spectrum sunscreen that blocks both UVA and UVB rays. It should be at least an SPF 15. Do not sunbathe or use tanning booths.

Don’t smoke or use tobacco

Smoking and tobacco use are harmful habits. They can cause heart disease and mouth, throat, or lung cancer. They also are leading factors of emphysema and chronic obstructive pulmonary disease (COPD). The sooner you quit, the better.

Limit how much alcohol you drink

Men should have no more than 2 drinks a day. Women should have no more than 1 drink a day. One drink is equal to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor. Too much alcohol can damage your liver. It can cause some cancers, such as throat, liver, or pancreas cancer. Alcohol abuse also contributes to deaths from car wrecks, murders, and suicides.

Things to consider

In addition to the factors listed above, you should make time for whole body health. Visit your doctors for regular checkups. This includes your primary doctor as well as your dentist and eye doctor. Let your health benefits and preventive care services work for you. Make sure you know what your health insurance plan involves. Preventive care can detect disease or prevent illness before they start. This includes certain doctor visits and screenings.

You need to make time for breast health. Breast cancer is a leading cause of death for women. Men can get breast cancer, too. Talk to your doctor about when you should start getting mammograms. You may need to start screening early if you have risk factors, such as family history. One way to detect breast cancer is to do a monthly self-exam.

Women should get routine pap smears as well. Women ages 21 to 65 should get tested every 3 years. This may differ if you have certain conditions or have had your cervix removed.

Ask your doctor about other cancer screenings. Adults should get screened for colorectal cancer starting at age 45. Your doctor may want to check for other types of cancer. This will depend on your risk factors and family history.

If you smoke more than 30 packs a year (or vape the equivalent), your doctor may recommend a low-dose CT scan (a type of X-ray) to check for cancer.

Your doctor also may recommend a total body skin exam if you are out in the sun a great deal or have a family history of skin cancer.

Keep a list of current medicines you take. You also should stay up to date on shots, including getting an annual flu shot. Adults need a Td booster every 10 years. Your doctor may substitute it with Tdap. This also protects against whooping cough (pertussis). Women who are pregnant need the Tdap vaccine. People who are in close contact with babies should get it as well.

Questions to ask your doctor

• How many calories should I eat and how often should I exercise to maintain my current weight?
• Should I have a yearly physical exam?
• What types of preventive care does my insurance cover?
• When should I start getting screened for certain cancers and conditions?
• Which healthy choice is the most important for me?

We get asked all the time about the best exercises to achieve a flat tummy. It seems that Fork Put Downs hasn’t worked for a lot of people. Chair Push Backs from the dining room table has also not achieved the desired results for a good amount of people either. And with people also believing that exercise can beat an appetite, those people will fail also.

So, you may be wondering what single exercise is best for a flat tummy? If you guess the following exercises, you are wrong.

• Sit Ups – if you have a large belly, you are likely to not be able to do enough of them to burn the amount of calories needed for a flat belly.
• Crunches of every variety – surely Crunches will work. Everywhere we look, we can see evidence of people who do Crunches having a flat belly. But, there is more to the story.
• Hanging Leg Raises – nope, they won’t do the trick either.
• Lying Leg Raises? Keep guessing, you are not in the ballpark yet.
• Planks – sure, everyone knows that planks will create a belly that others will envy, right?

I could keep going with a list of exercises that will produce a flat belly, but for this purpose, the list above is enough to make the point. Each of the above exercises will indeed build up those abdominal muscles, but it doesn’t matter if they are still smothered in fat. You can do all of those exercises that I have just given you, but if your nutrition is not on point, all that you will accomplish is hypertrophy in your abdominals which will cause that belly to stick out even further.

There is one exercise which everyone can do unless they have become immobile as a result of morbid obesity, illness, and accidents which has left the body damaged. This exercise that I am going to share with you is something that you can do even if you are over 400 pounds and completely out of shape. But, only do this with the approval of your doctor as we do not want anyone to  sue us for personal injury after advocating the single best exercise that almost anyone who is too heavy and out of shape can do.

I believe that we all know that a combination of physical activity and cutting calories seems to help with weight loss more than does exercise alone.

Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you’ll burn.

However, balance is important. Overdoing it can increase your risk of soreness, injury and burnout. If you’re new to regular exercise, you may need to start out with short walks or walking at a light intensity, and gradually build up to longer walks or more moderate or vigorous intensity.

Easy ways to increase your walking step count every day

The best walking routines allow you to walk along uninterrupted for extended periods of time. But any amount of walking you do can lead to benefits discussed above; if you’re having trouble carving out time daily for a walk, try peppering it into an otherwise busy routine. 

These are simple ways to increase how much you walk naturally throughout the day:

• Take the stairs instead of the elevator, or walk up the escalator instead of riding it.
• Schedule 10 minutes of walking in the morning, during the afternoon, and then again in the evening before bed.
• Deliberately get off at an earlier stop on public transport to incorporate more walking into your day.
• Park farther away from store, office and restaurant entrances instead of circling the lot for a closer spot.
• Ask a friend to join you for a walk-and-talk activity during a lunch break on nice days.
• Catch up with family or friends over the phone while walking outside as a way to keep company and entertained.
• Consider setting a timer to get up from your desk at work and taking a walk around your office a few times a day.
• Make plans in a nearby neighborhood and leave your car at home, if possible. Walking to and from activities is a great way to stay active.
• Shop in-person at grocery stores, perusing the aisles and carrying the groceries home by hand when possible.

Benefits of Walking

1. Improved mood: Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in depressed moods.
2. Burn calories and maintain a healthy weight: As you continue to walk, you may notice your pants begin to fit more loosely around your midsection, even if the number on the scale isn’t moving much. That’s because regular walking can help reduce fat and, as a result, improve your body’s response to insulin.
3. Improve heart health: One of the major ways that walking can improve your heart health is by lowering your blood pressure. For every 1,000 daily steps you take, you should be able to lower your systolic blood pressure by .45 points. That means if you clock in 10,000 daily steps, your systolic blood pressure is likely to be 2.25 points lower than someone else who walks only 5,000 daily steps.
4. Reduce your risk of chronic diseases: A  2022 study published in Nature Medicine has shown that walking can reduce your risk for a variety of chronic diseases. One study showed that walking 8,200 steps effectively reduced the risk of chronic conditions, including: obesity, sleep apnea, gastroesophageal reflux disease (GERD), major depressive disorder (MDD), diabetes, and hypertension. The same study also found that walking even more steps continues to increase benefits from walking for nearly every health condition studied.
5. Reduce your stress: A 2018 study published in Health Promotion Perspectives showed that just 10 minutes of walking lowers anxiety and depression and increases focus and creativity. Plus, research shows that taking your stroll outside can make a huge difference, too. A 2022 study published in Molecular Psychiatry found that a 60-minute walk in nature decreases activity in brain regions involved in stress processing.
6. Improve your sleep: If you work out regularly, you’ll sleep better at night. That’s because physical activity naturally boosts the effects of melatonin, the sleep hormone.
7. Alleviate joint pain: A 2019 study in the American Journal of Preventive Medicine followed 1,564 adults older than 49 with lower-body joint pain. Participants who walked for an hour each week were more likely to remain disability-free four years later.
8. Delay the onset of varicose veins: The venous system includes a circulatory section known as ‘the second heart,’ which is formed by muscles, veins, and valves located in our calf and foot. This system works to push blood back up to the heart and lungs – and walking strengthens this secondary circulatory system by strengthening and preserving leg muscle, which boosts healthy blood flow. If you already suffer from varicose veins, daily walking can help ease related swelling and restlessness in your legs.
9. Stimulate your digestive system: A regular walking routine can greatly improve your bowel movement. One of the very first things an abdominal surgery patient is required to do is to walk because it utilizes core and abdominal muscles, encouraging movement in our GI system.
10. Improve your immune system: Walking ramps up our immune system. It increases the number of immune cells that attack pathogens in our body, which lowers your risk of becoming seriously ill from infectious diseases. Not only that, if you do get sick, research has found that people who walk more spend less time in the hospital. It has even been  found that those who walk regularly could reduce their risk of dying from pneumonia compared to those who don’t exercise regularly.
11. Protect your bones: Walking works directly on the bones in your legs, hips and lower spine to slow density loss.
12. Live longer: That’s right, walking can seriously help you add years to your life, and it doesn’t take much to see results. People who complete the recommended 150 minutes of weekly exercise in at least 10-minute spurts had a 31% lower risk of death. Research has also shown that the faster you walk, the more your risk drops. The longer life benefit is believed to come from the cardiorespiratory workout that walking provides.

Now for the rub – walking alone will not cause a fat belly to disappear simply because it is almost impossible for most people to out exercise a poor diet. No amount of exercise gives you the ability to continue to consume high calorie, low nutrition foods. If you follow our simple healthy nutrition plan, I can guarantee that you will lose weight and to also be able to keep it off. If not, I will refund all that you have paid us for this sound advice. But you have to follow the easy plan without cheating. Of course, you would never cheat since it only hurts yourself – right?

Once you’ve lost weight, exercise is even more important. It’s what helps keep the weight off. In fact, studies show that people who maintain their weight loss over the long term get regular physical activity.

So keep walking, but make sure you also eat a healthy diet.

If you find that impressive, you’ll want to keep reading because Fitbit researchers analyzed data from Fitbit users around the world and found some of your most outstanding stats to date. Read on to discover which countries were the top contenders for highest step count, best rest, least stressed, and more.

Total Global Step Stats

The Fitbit community stepped up and showed out on May 27 taking a total of 162 billion steps, making it the most steps taken in a single day around the globe in 2022. Fitbitters also seemed to have an extra spring in their step during the month of May as it was our best step month of the year! 

Lastly, together we clocked 20 billion total miles in 2022. That’s enough to walk to Mars 143 times and enough to walk to Pluto 6.5 times!

Total Global Sleep Stats

How did Fitbitters fare when it came to hitting the hay? With an average of 6.5 hours of sleep and an average 76 Sleep Score, these metrics give you a “fair” score in snoozing. But not to worry, you can utilize your Fitbit sleep data to help get you back to an “excellent” sleep score in 2023! 

Another fun fact? The most common sleep animal in 2022 was the Giraffe, which means your sleep tends to be shorter, and you are more likely to sleep later and wake up earlier. You have a relatively good proportion of deep and REM sleep despite a shorter overall duration.¹ 

Total Global Exercise Stats

Active Zone Minutes, or AZM, is the heart-based metric that tracks the amount of time a user spends in heart-pumping activity. With a total of 173 billion Active Zone Minutes, Fitbit users certainly brought the heat in 2022—specially on May 14, with 612 million minutes total. Way to get moving!

Who got the highest Active Zone Minutes in 2022?

Based on recommendations from the World Health Organization, American Heart Association, and others, we should do at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity each week. So, who took these activity targets to heart and got  the most AZMs in 2022? Drum roll please… Switzerland! Next up were Sweden and Denmark respectively. 

Who stepped it up in 2022?

But which country was the real MVP of steps? Let’s get a round of applause for Hong Kong! Following closely behind were Switzerland and Spain. Well played!

Who got the best rest in 2022?

Even with busy schedules and fluctuating routines, Fitbitters remembered that when you prioritize getting good sleep, your body and mind are healthier. According to our data, Finland hit the lights the most this past year. Other top snoozers include New Zealand and Belgium. 

Who had the best Stress Management Score in 2022?

You’ve been tapping into your mindfulness practice and putting your mental health first, even with the continued uncertainty in the world. And the country that won the best Stress Management Score in 2022? None other than Spain! Next up were Sweden, Netherlands, Ireland, and finally Denmark. How’s that for zen?

This new year will undoubtedly present a new series of opportunities and challenges as we all continue to refine and evolve our health and wellness routines. Through it all, it’s key to remember that the journey is just as, if not more, important than the destination. Cheers to 2023! 

¹ Requires Fitbit Premium membership. Not intended for medical purposes. Consult your healthcare professional for questions about your health. Must wear device to sleep for at least 14 nights over a month-long period.

The post Fitbit’s Year in Review: Which Countries Took Their Health and Fitness to the Next Level in 2022? appeared first on Fitbit Blog.

Many people think that, when it comes to alcohol use, it’s all-or-nothing; you either pursue full sobriety or you drink whatever and whenever you want. But it doesn’t have to be all-or-nothing. There’s a movement aimed at helping people want to better understand their relationship to alcohol and make healthier choices for themselves without necessarily giving up alcohol completely. It’s called the sober curious movement.

Let’s take a look at all things sober curious: what it is, how it differs from full sobriety or abstinence, and how (if you’re curious about it!) you can embrace the movement in your own life.

What is “sober curious”, and why is it having such a moment?

“The Sober Curious movement was launched by Ruby Warrington and her book, Sober Curious, in [late 2018],” says Elisa Peimer, LCSW, a therapist who has worked with a Sober Curious support group. “Sober Curious is a method of being mindful about drinking. People following it learn how to notice what triggers their drinking, what the act of drinking means to them, what needs it’s fulfilling, and how it’s adversely affecting their lives.”

The movement gained momentum quickly, in part because it allows people to explore living a more sober lifestyle without making the commitment to give up drinking entirely. “The movement encourages a sober (or more sober) lifestyle, but embraces and welcomes individuals who are not ready to quit alcohol entirely,” says Ian Andersen, co-founder of mindful drinking and moderation app Sunnyside.

The rise of the sober curious movement could also be viewed as an extension of health, wellness, and mindfulness in general becoming more mainstream. “As mindfulness in general has become more and more popular, being sober-curious feels like a natural extension of healthier lifestyle options like plant-based diets, yoga, and meditation,” says Molly Watts, author and host of The Alcohol Minimalist podcast.

Finally, the sober curious movement has gained quite the following on social media. And as more people and influencers have embraced the movement—and been willing to speak out about their choices around drinking less, or not at all—the movement has spread to more people. For example, “hashtags like #mindfuldrinking and #sobercurious are driving millions of views on social media,” says Andersen.

How is being sober curious different from being fully sober?

Being sober curious differs from traditional sobriety in a few ways—most notably that it doesn’t require abstinence from alcohol. Instead, it encourages people to, as the name suggests, get curious about their drinking—and aim to make better, more mindful choices around their alcohol use.

This allows people “to explore living a life without alcohol without having to fully commit to not drinking,” says Dr. Brooke Scheller, a Doctor of Clinical Nutrition who specializes in nutrition to support a sober or sober-curious journey. 

“The focus is not on just abstinence, but on the choices we make when the stressors in our lives drive us to relieve them with alcohol rather than in more healthy ways,” says Peimer.

It also appeals to a wider audience. While full abstinence is generally recommended for people with an alcohol use disorder, the sober curious movement is a fit for anyone who wants to have a better relationship to alcohol—or who want to cut back their drinking for reasons outside of addiction or alcohol use disorder, like improving their health.

“Before this, sobriety was mostly reserved for those who identified as having a problem with alcohol,” says Scheller. “Over the last two years, people are now exploring a sober-curious lifestyle by cutting back or even fully eliminating alcohol for reasons that include physical and mental health reasons, to improve their careers, relationships, or even just because they’re sick of the hangover habit.”

“Sober curious offers a flexibility to acknowledge your use of alcohol might not be healthy without the rigidity of an all-or-nothing approach,” says Peimer.

Feeling curious? Tips on how to embrace the movement

Practice mindfulness when you reach for a drink. Mindfulness is the foundation of the sober curious movement.

“Sober curiosity is about mindfulness—looking at your actions in the moment and being honest with yourself,” says Peimer. “Notice what’s going on for you when you decide to drink.” 

Before you take a drink, pause for a moment. Ask yourself “why am I taking this drink?”—and then, based on the answer, decide whether you want to move forward and have the drink. For example, when you stop to think about why you’re reaching for a drink, you may realize that it’s because you trying to manage challenging emotions, like boredom or anxiety—in which case you might opt to skip it in favor of a healthier coping mechanism, like calling a friend or going for a run. 

Practicing mindfulness in the moments that you want or reach for a drink can help you better understand the motivations behind your drinking—and whether those motivations are in line with the kind of relationship you want to have with alcohol.

Get curious and ask yourself some deeper questions. In addition to bringing mindfulness to moments when you want to drink, being sober curious means…well, getting curious. Ask yourself some deeper questions about your relationship to alcohol. “Be thoughtful about what drinking means to you,” says Peimer. “Is it helping you create a narrative that’s appealing? Is it a reminder of happy times? Is it an indication that the weekend is starting?”

Understanding the reasons behind your drinking can help you make better, healthier choices around if and when to drink. 

If you want to take things a step further, you may also want to ask yourself some questions about what it would be like to give up alcohol completely or consume less of it. “Ask yourself how your life would look without alcohol,” says Peimer. 

If you want to see how drinking may impact your Sleep Score, check it after a night out with friends. You can also try comparing your Sleep Score on a night you haven’t imbibed with that of a night when you have. (Learn more about how to tap into Fitbit’s sleep tools, including your Sleep Score, here.) 

Plan ahead. As mentioned, part of being sober curious is about being mindful when you reach for a drink. But while it’s important to be mindful in the moment, some are harder than others. And if there are moments you think it might be hard to say “no” to a drink—even if you want to? Plan ahead for them. “Try making a plan ahead of time for not drinking at an event that you normally would,” says Watts.

For example, do your Sunday catch-up brunches with your friends always end with you having one too many cocktails? Make a plan for what you’re going to drink instead (for example, a sparkling mocktail)—and for what you’re going to say.

As the old saying goes, “failing to plan is planning to fail”. Make sure to plan ahead for potentially challenging situations.

Try some non-alcoholic alternatives. If you want to change your relationship to alcohol—but also really enjoy the taste of beer, wine, or other alcoholic drinks? There’s good news.

“We’re…seeing a huge boom in the non-alcoholic beverage industry,” says Scheller. “While stores used to sell only one or two NA beers, we’re seeing a huge range of NA drinks in liquor stores, grocery stores, and even small markets—making it much easier to access alternatives to alcoholic beverages.”

There’s also been some serious improvements in the quality of non-alcoholic beverages—so you don’t have to sacrifice taste along with the buzz. “Many people are really surprised by how delicious some of the NA beverages are and you can have the mouth feel of your favorite drink without the negative aspects of alcohol,” says Watts.

Instead of having a drink every time you normally would (for example, with dinner or in the evening while you watch TV), “try to alternate your regular alcoholic drinks with an NA alternative,” says Watts. 

And have fun with it! As mentioned, there are tons of NA options on the market—so choose beverages that seem interesting, tasty, and that you’ll be genuinely excited to try. “Having options that you can get excited about that are not alcohol is a great way to modify your habits,” says Andersen.

The post What is the Sober Curious Movement—and Why Is It So Popular? appeared first on Fitbit Blog.

As you set about keeping your goals for the new year, consider how you fuel your brain for the day. Nutrition research shows people who consume breakfast do better in mental performance tests, have improved focus and even say they feel in a better mood when they have breakfast. What you eat matters too. Following a Mediterranean style of eating—which is rich in whole grains, pulses (like chickpeas), vegetables, fish, eggs, and olive oil, in addition to limiting saturated fats and sugars—has been found to protect our brain function as we age. 

Keep reading for three delicious and nourishing recipes that put these strategies into practice—and promote brain health, mental strength, and longevity. 

Turkish-Style Turmeric Eggs with Yogurt 

Inspired by a traditional Turkish breakfast consisting of eggs, thick yogurt, spices and fresh herbs, this healthy and filling dish is  eaten alongside pita or crusty bread. It is so simple, yet a very unusual food combination for an American diner. 

Bright colors of spices stand out against the white background of thick yogurt, which makes this meal beautiful enough to be the star of a special occasion brunch, but so ridiculously easy to prepare it could become your healthy weekday breakfast. The combination of eggs and thick Greek yogurt makes it rich in protein with about thirty grams per serving—the perfect start to a busy day. 

Adding ground turmeric to the hot olive oil flavors the oil and brings color to the egg whites. The result is a vibrant orange egg. And, when combined with the red paprika (or aleppo pepper), bright green kale, and fresh herbs, the colors of this dish really stand out from the crowd. Try it served along some sort of pita or crust bread, so that you can scoop up and absorb the yogurt and egg yolks with each bite. 

INGREDIENTS: 

2.5 tablespoons olive oil, divided
1 bunch kale (6 to 8 leaves), removed from stem and rough chopped  

1/2 teaspoon smoked paprika, or aleppo pepper

½ teaspoon salt

1 teaspoon fresh black pepper

½ teaspoon turmeric

4 large eggs

1 cup (250 mL) plain unsweetened low-fat Greek yogurt

1 lemon, juiced and zested

1 clove of garlic, shaved 

½ teaspoon chili flakes, optional   

1 round whole wheat pita, sliced in fourths 

2 teaspoons mixture of fresh herbs such as mint, dill and parsley, rough chopped 

INSTRUCTIONS: 

Begin by preheating the oven to 375F (190C). Toss the torn kale with ½ tablespoon of olive oil, ¼ teaspoon salt, and ¼ teaspoon fresh ground pepper. Toss to coat and add the kale to the hot oven. Cook until it begins to wilt and get a little crispy at the edges. Approximately 6 to 8 minutes. Carefully remove from the hot oven and set aside. 

Mix yogurt with 1 tablespoon lemon juice, ½ teaspoon of lemon zest, shaved garlic, and ¼ teaspoon salt. To prepare each plate, smear 1/4 cup of the yogurt mixture onto each plate using the back of a spoon and sprinkle with smoked paprika. Place half of the baked kale evenly around the yogurt on each plate. 

Heat two tablespoons of olive oil over medium heat in a large well seasoned cast iron pan or nonstick skillet. Once oil gets hot, add the ground turmeric and stir to combine. Cook the turmeric in the oil until it becomes fragrant and well incorporated, approximately one to two  minutes. Keep the oil just below smoking point. A small drop of water added to the pan should immediately sizzle. 

Carefully crack the eggs into the hot pan and season with remaining salt and pepper. As the eggs cook, tilt the pan to the side and use a spoon to baste the eggs with the turmeric olive oil. This will help the egg cook while keeping the center moist. It will also turn the whites bright yellow. Keep basting until the eggs are puffy and cooked, approximately one minute, or to your liking. Transfer to the plate and arrange on top of yogurt and kale. 

Finish with a teaspoon of fresh herbs and serve with pita. 

Makes 4 servings (one egg per person).

NUTRITION FACTS (PER SERVING): 

Calories 285 kcal/1194 kJ

Protein 16 g

Total fat 16 g

Saturated fat 3.5 g 

Cholesterol 190 mg

Carbs 24 g

Fiber 6 g

Total sugars 6 g 

Added sugars 0 g

Sodium 505 mg

Quinoa Egg Bowl with Smoked Salmon 

This simple and healthy quinoa breakfast bowl is sure to be in high rotation in your kitchen. Quinoa has eight grams of protein per cup and impressive levels of fiber and vitamin B. Try this quinoa breakfast bowl where the grains are topped with perfectly runny poached egg and the vibrant flavors of fermented veggies and smoked salmon..

The trick to cooking great quinoa is to add flavor to the cooking water. In this dish this is  achieved by cooking the grain in a broth, adding aromatics, and tossing in a little butter at the end. Another great trick for bringing out the unique nutty taste of quinoa is to toast the dry grain over medium heat before adding any liquid.

The protein in this breakfast bowl comes from the quinoa, egg, salmon, and even the tahini sauce. The flavor is rounded out with acidic pickled vegetables and the umami of the miso tahini sauce. You may want to consider making a double batch of the tahini sauce to maximize your efforts in the kitchen. It makes a great dressing or marinade for a future dish. 

There are many ways to poach eggs, and many strong opinions on which method is “correct”. In this recipe, it’s done by  adding vinegar to the cooking water, turning a complex process into an achievable weekday breakfast. Plus the added vinegar flavor adds a nice sharpness to the dish. 

Like any “bowl” recipe, it can easily be adapted to what you have in your refrigerator and your personal tastes. Don’t be afraid to experiment. That’s how great meals are invented! 

INGREDIENTS: 

1 cup (180g) dry quinoa 

2 cups (470ml) low sodium vegetable broth

½ tablespoon butter  

2 bay leaves

4 cloves garlic, whole and peeled

4 oz (110g) dry smoked salmon 

4 large eggs 

2 tablespoons vinegar—white, apple cider or red wine vinegar 

1 12 oz (340g) bunch spinach 

4 tablespoons pickled vegetable, we used a store bought beet sauerkraut 

Miso Tahini Drizzle Sauce (Makes 10 servings)

2 tablespoons miso, white preferred 

2 tablespoons tahini 

1 tablespoon fresh minced ginger 

1 garlic clove

2 teaspoon maple syrup 

1/4 cup (60ml) rice vinegar

2 tablespoons toasted sesame oil

2 tablespoons olive oil

INSTRUCTIONS: 

Toast quinoa over low heat until fragrant, being careful not to burn. Then add the stock, bay leaves, garlic cloves, and butter. Bring the pot to a boil, and then simmer on low for 15 minutes. Be sure to keep the lid on the entire time and avoid letting out any steam. Once the water is absorbed, remove the pot from the heat, fluff the quinoa with a fork and pull out the bay leaves and full garlic cloves. Cover and let stand for 5 to 10 more minutes. 

While the grain is cooking, fill a saucepan ⅔ of the way full and bring it to a simmer over medium heat. Once at a light simmer, add two tablespoons of vinegar to the water. 

Make an easy miso tahini drizzle by combining all sauce ingredients into a blender and blending on high until smooth. Pour into a jar and reserve. 

Dish quinoa into four bowls and split the smoked salmon into four servings among the bowls. Top each with one tablespoon of fermented vegetables. 

Once the grain and the sauce are prepared, you are ready to poach the eggs. Crack and carefully slide each egg into the simmering water leaving plenty of space between them. If the egg white spreads out, use a spoon to bring it closer to its yolk. Poach each egg until the white is firm and the yolk feels soft but contained. Use a spoon to carefully ladle hot water over the egg yolk until the top becomes opaque. When you believe the egg is poached, use a slotted spoon to carefully lift the egg from the water and touch the yolk to test for its desired consistency. A runny poached egg takes approximately three to four minutes. 

When the eggs are ready, use the slotted spoon to carefully remove from the water and nestle two eggs on top of each quinoa bowl. Drizzle the dish with a tablespoon of miso tahini sauce and a sprinkle of salt and pepper. 

Serve hot. 

Makes 4 servings.

NUTRITION FACTS (PER SERVING): 

Calories 360kcal/1506 kj

Protein 22 g

Total fat 14 g

Saturated fat 3.5 g

Cholesterol 193 mg

Carbs 72 g

Fiber 7 g

Total sugars 3 g

Added sugars 1 g

Sodium 530 mg

Coconut Ginger Chickpea Stew

This dish is warming and nourishing, satisfying and rich in spices. It’s reminiscent of Indian dal—hearty and flavorful, and is great served alongside warm flat bread or laddled over basmati rice. It has become our go to soup to bring to friends in need. And we recommend always doubling that recipe, because it freezes beautifully and makes a healthy meal in a pinch. The coconut milk may be totally or partially omitted and replaced with an additional low sodium vegetable broth. 

INGREDIENTS: 

3 tablespoons olive oil 

3 garlic cloves, diced

1 large yellow onion, diced

3 garlic cloves, minced 

2 tablespoons fresh ginger, minced

1 teaspoon ground turmeric 

1 teaspoon red-pepper/chilli flakes, plus more for serving

½ teaspoon salt, divided 

¼  teaspoon freshly ground black pepper

2 medium carrots, peeled and diced   

2 15-ounce (425g) cans no-added salt chickpeas, drained and rinsed. Reserve ½ cup (130g) for serving

1 15 oz (425g) can of  light coconut milk, (optional) 

3 cups (700ml) of low sodium vegetable broth 

1 bunch 12 oz (340g) spinach, rough chopped

½ cup (125g) non-fat yogurt, for serving (optional)

1 cup mint leaves, torn into pieces for serving

INSTRUCTIONS: 

Preheat the oven to 425F (215C). Dry ½ a cup of the canned chickpeas on a paper towel removing any loose skins and place them on a small baking sheet with two teaspoons olive oil and a sprinkle of salt and pepper. Roast until crispy for approximately 5 to 7 minutes. Remove and set aside. 

Meanwhile, heat remaining olive oil in a large soup pot over medium heat. Add the diced onion, garlic, and ginger to the pot and cook until the onion is fragrant and translucent, about five minutes. Then add the ground turmeric, red pepper/chilli flakes, salt, and pepper and toss to combine. Let the spices heat for one to two minutes, give everything another good stir to incorporate. Then add the chickpeas and carrots and toss to combine. Sautee for 5 minutes until carrots begin to soften. Lastly add the vegetable stock and coconut milk. Bring to a boil and then reduce heat and cover, simmering for 15 to 20 more minutes. 

When you are ready to serve, ladle a cup or so of soup into a bowl. Top with a dollop of yogurt and a pile of fresh herbs. You may also finish the dish with a little drizzle of olive oil and a sprinkle of sea salt. 

Enjoy on its own, or alongside a salad, flat bread, or rice. 

Makes 6 servings.

NUTRITION FACTS (PER SERVING): 

Calories 310 kcal/ 1297 kj

Protein 12 g

Total fat 14 g

Saturated fat 5g 

Cholesterol 0 mg

Carbs 37 g

Fiber 11 g

Total sugars 9 g

Added sugars 0 g 

Sodium 360 mg

The post New Year, Strong You: 3 Recipes for Mental Strength appeared first on Fitbit Blog.

Food costs have skyrocketed in the past year, but that doesn’t mean you have to forego healthy eating. With just a little forethought, there are ways to counter this increase. Here are some tips for maintaining  a nutritious diet without breaking the bank. 

Think ahead 

Take inventory. Before heading to the store or submitting your online grocery order, shop for your refrigerator, freezer, and pantry. Take inventory and plan to make recipes using what you have on hand first. 

The most important tip is taking inventory and planning your menu accordingly. Have you ever tossed a bag of soggy spring salad mix? Welcome to the club! It’s happened to most of us at some point, but that’s throwing money away. 

Prioritize perishables. Take care to use up fresh produce like spinach or other greens that tend to spoil quickly. Toss greens into a soup or pasta sauce to use them up and simultaneously add a nutrient boost to your meals. Check the expiration dates for perishables like yogurt and create meals around those foods first. For example, you might use up yogurt in breakfast parfaits for the family.

Planning your meals, starting with what you have on hand, helps reduce waste and therefore save money. But you might also consider changing what’s on the menu altogether. 

Eat less meat. Meat is expensive. Beef, chicken, and fish can run up a grocery bill faster than anything else. Adding more protein-rich plants to your plate can help. This can mean using beans a few nights a week instead of meat–and thinking of ways to add more produce to your meals overall. This will automatically help increase your fiber and antioxidant intake.

“The cost of meat and meat products isn’t dropping, so think about incorporating more plant-based foods in your meals,” recommends Sara Haas, RDN, a Chicago-based chef, author, and food photographer.  “Whole grains, canned/frozen/fresh varieties of vegetables and fruits, nuts and seeds, beans, and legumes are all great options.” 

Though the price of eggs has more than doubled all over the country, eggs are still one of the least expensive sources of protein you can buy. Consider enjoying them for dinner for an inexpensive meal like Eggs in Purgatory. This recipe is made with canned tomatoes and is a great base for adding any vegetables you have in the fridge to use up, such as zucchini, peppers, and spinach.

List it out. Create a detailed grocery list and stick to it. Shop online (if you get free shipping) or go through the store as quickly as possible. Most of us know not to go to the supermarket hungry since that’s a recipe for impulse buys. However, studies show the longer you’re in the store, the more you buy. To save time in the store, organize your list by food aisle or departments to avoid backtracking—and make sure you have a snack before you shop! 

Shop smart 

Shop the sales–and stock up. Take a few minutes to peruse the weekly online ads for your favorite supermarket. It may help to get the deals delivered to your email as a reminder. Many sales are seasonal, and you might notice how some stores offer similar sales on a monthly cycle. Take note and buy accordingly. 

Haas reminds us to check out sale items and develop meals around those foods first. 

And don’t forget the staples. “If those shelf-stable basics are on sale, buy extra! Think rice, beans, and canned goods that can last at least one year if not opened,” she advises. 

Use coupons wisely. Physical coupons are great but not always available. Clip digital coupons to save time and money at the register—and remember, coupons are only a good idea if you buy food that you will actually eat. Though they exist, there aren’t many coupons for fresh fruits and vegetables or fresh meat, poultry, or seafood. Look instead for deals on frozen or canned produce, yogurt, eggs, and other healthy foods, plus household items like detergent and toothpaste.

Buy in bulk—if it makes sense. This strategy is common, but it only saves money if your family can eat the food before it expires. Large containers of olive oil or nut butter can go rancid and giant boxes of cereal can go stale if not used on time.

Switch things up 

Be flexible. If you have a recipe that calls for ground beef, but ground turkey is on sale, substitute ground turkey. There’s a wide range of substitutes that work well. If your recipe calls for chicken breasts but chicken thighs are on sale, consider making the swap. If you’re making stew, baked chicken, or soup, the chicken thighs will add even more flavor to the dish, so don’t be afraid to try something different!

Grow and regrow herbs and more. With fresh water and sunshine, you can grow a variety of foods indoors. We all know how expensive those little packages of fresh herbs can be. You might be surprised at how easy it is to grow them yourself. 

Common herbs, including basil, parsley, mint, and oregano, grow in plain water—no soil or potting needed. Simply place the stems of leftover fresh herbs in a jar of fresh water and place them in a sunny area such as a windowsill. Use as needed and refresh the water regularly. 

You can also regrow flavor-packed green onions using the same method. Place the white root end in a glass of fresh water and watch them regenerate in seven to 10 days. This is a fun project for kids to manage, but it also saves you from buying green onions again.

Though some of these tips may seem small, it all adds up in the end. Use these tiny tips to save big over time. 

The post Combat the Cost of Groceries with a Plan appeared first on Fitbit Blog.

Random Thoughts

1. You can lose weight, even if you do not believe that you can. It is not a large percentage of overweight people who have medical conditions that hinder weight loss. You can use the excuse that your hormones are out of balance, therefore you cannot lose weight. However, you need to consider this; your hormones are often out of balance simply because of the foods you eat and your obesity. Get your nutrition cleaned up, lose weight, and then watch what happens to those hormones as you begin to get to a healthy weight and body fat percentage.
   • Lifestyle choices, such as a poor diet and lack of exercise lead to hormonal imbalances and your obesity. The standard American diet is a top contributor to early hormone imbalance. Rich in processed foods, fast food, starchy carbohydrates, and sugar, the standard American diet leads to symptoms of hormone imbalance, such as moodiness, weight gain, fatigue, sleeplessness, wrinkles, and increased disease risk. You have the power to turn back the clock and regain control of your health and your hormones with balanced nutrition, routine physical activity, and quality sleep. (1)

2. Weight loss only occurs when we consume fewer calories than we can burn in a day. Simply put, it does not matter how little you feel that you are eating; what matters is the amount of calories you consume each day. No one is immune from the basic thermodynamics of weight management.
   • In the “diet wars” the first law of thermodynamics has been thrown around a lot. Up to now I have been aware of two camps defending their position with thermodynamic arguments. The first (and the one that I find most compelling) is the calorie in vs calorie out camp, that argues that the laws of thermodynamics apply to people too. This means that weight management must be a function of calories in (the total calories consumed by a person) – calories out (the total caloric expenditure, including metabolic processes, waste heat, exercise, and others). Thermodynamics must be obeyed and so if one wishes to lose weight they must burn more calories than they consume.The second camp are the defenders of special weight-loss diets who claim that the type of calories one consumes significantly affects weight loss. They reject the “calorie is a calorie” mantra, and instead preach about the evils of carbs, or fats, or glycemic index. They argue that all calories are not equal because some calories are more efficient than others – they require less energy to metabolize. If you want to lose weight you want to consume inefficient calories (i.e. – more of the energy from these calorie sources is wasted as heat, or they require greater overall metabolic activity, so less is available for muscles and other uses). Therefore, they argue, thermodynamics (when efficiency is considered) favors manipulating macronutrients (protein, carbohydrates, and fats) for weight loss.While I agree that this is a legitimate thermodynamic argument, what has not been demonstrated (either from a basic science perspective, or in weight loss research) is that efficiency has a significant effect. The bulk of weight loss studies show that total caloric intake does correlate pretty well with weight loss, at least in the short term. (2)

3. The “Fat Acceptance” movement is doing far more harm than good. No one likes a bully, or people who are just plain rude to others, so this is not meant to demean anyone. However, you cannot find many people that are healthy and obese. If you are hurt by this truthful message, consider how hurt your loved ones and friends will feel should you die prematurely as a result of obesity. Someone has to pick up the broken pieces behind you.
   • Excess body fat has serious consequences for health. It’s associated with high levels of LDL (“bad”) cholesterol and triglycerides and low levels of HDL (“good”) cholesterol. It impairs the body’s responsiveness to insulin, raising blood sugar and insulin levels. Excess body fat contributes to major causes of death and disability, including heart attacks, strokes, high blood pressure, cancer, diabetes, osteoarthritis, fatty liver, and depression. (3)

4. Rapid weight loss is not only unhealthy, it is also rarely permanent. Ninety five percent of dieters fail, almost always, as a result of rapid weight loss through fad diets.
   • If you want to lose weight and keep it off, aim to lose it at a slow but steady rate of 1–2 pounds  per week.Research shows that slow, steady weight loss is easier to maintain long-term because it’s better for developing healthy eating behaviors, and is much safer than very fast weight loss.Losing weight too fast may increase your risk of side effects including muscle loss, lower metabolism, nutrient deficiencies, gallstones and many other risks. This is especially true if you try to lose weight quickly without support from a health professional. (4)

1. Losing weight too rapidly can result in unsightly loose skin. You might want a bikini body, but when you lose weight faster than your skin’s elasticity can keep up, you will only look saggy in your bikini.
   • When you hear about someone who lost a lot of weight, it’s usually regarding how amazing they feel or how much healthier their lifestyle is now. But what about the not-so-glamorous parts, like living with loose skin?  Excess skin after extreme weight loss is not uncommon. However, excess skin may become painfully uncomfortable, impacting your quality of life.                                                                                                                                                                                                                                                                                                                  During weight gain, the collagen and elastic fibers in the skin become damaged and unable to retract following weight loss. Therefore, your skin stretches, leading to excess skin There are a few ways to manage excess skin—resistance training, drinking plenty of water, and using moisturizers. You may also opt to undergo body contouring surgery if medically necessary.
2. Fad diets never work in the long term. Sure, you can lose weight on any given diet; but if you cannot sustain the diet for a lifetime, you are doomed to failure. Healthy weight loss requires a change of lifestyle. People approach us all the time wanting to know how to lose weight “rapidly”. The bottom line is that you did not become overweight over-night, therefore it is foolish to believe there is a magic bean plant that will make you thin in a matter of a few days or weeks.
   • We’ve all seen the seemingly too-good-to-be-true advertisements and social media ads that claim extreme or quick weight loss results. If you’ve ever been desperate to lose a few pounds quickly, whether for a big event like a wedding or reunion, you may have even tried one of them.However, many of these trendy fad diets aren’t backed by research and may cause your body more harm than good. The main issue is that most of these diets focus on the wrong way to lose weight and don’t actually delve into the true physiology of obesity, said Christine Lovato, MD, a bariatric surgeon at Banner – University Medicine Obesity and Bariatric Surgery Center in Phoenix.As humans, we always want a quick, easy fix. Although, many people know deep down that it will require a lot more work to lose and sustain the weight loss, we are hopeful that it won’t be that way for us. (5)
3. A good sized percentage of overweight people also have underlying issues which contribute to their weight gain, and their difficulty in losing weight. This is the reason that we address weight loss in a holistic manner where your entire being needs to be taken into consideration during your weight loss journey. If you do not address any of the negative forces in your life, you are not going to be successful even if you are doing everything right for a period of time. You have to look at the wellness of your entire being when you want to lose weight.

   • The disease of obesity is associated with a significant psychosocial burden. Many individuals who have obesity also struggle with issues related to their mood, self-esteem, quality of life, and body image. This emotional distress likely plays a role in treatment seeking but also can impact successful treatment. For these reasons, most multidisciplinary obesity treatment teams include mental health professionals who can assess and treat these issues in patients as needed.

     Encouragingly, weight loss is typically associated with improvements in psychosocial status and functioning. These positive changes are often most profound among those who have lost large percentages of their weight, as is often seen with bariatric surgery. Unfortunately, some individuals who lose weight experience a return of pre-existing psychopathology or the development of new psychosocial issues. Those who experience weight regain, regardless of the approach to weight loss, also remain at risk for the return of unwanted psychological symptoms. The unfortunate, ubiquitous nature of weight regain reminds all treatment providers of the need to assess psychosocial functioning at the onset of treatment, monitor changes during weight loss, and remain alert for worsening of symptoms with weight regain. (6)

4. Obesity will cause your health to suffer at some point in your life. Even if you feel good right now at your level of weight, if you are significantly overweight, this will change at some point. There are multiple problems that are a result of obesity.
   • Obesity is associated with several comorbidities, including cardiovascular disease, type 2 diabetes, sleep apnea, osteoarthritis, and several forms of cancer. Because of the staggering health care costs associated with these conditions, some authorities predict that these diseases pose a legitimate threat to the health of the American economy over the next several decades. Furthermore, the US Surgeon General has posited that obesity and its associated diseases could decrease the average life expectancy of Americans for the first time in history. (6)
5. Binge eating is a huge problem for most people who suffer from obesity. The bottom line is, you are not likely to become overweight if you are not a binge eater. Therefore, if you are a binge eater, you must get this under control. I have personal experience of being a binge eater. During my military career, I often found myself having to rush through a meal, or a snack while on the go. When we eat too much, too fast for any length of time, we develop this unhealthy habit that is much harder to kick than it is begin.
   • Disordered eating is common among persons with obesity. Many patients presenting for weight loss treatment report that they engage in eating for emotional reasons; others report having difficulty controlling the frequency of their eating, portion sizes, or eating behavior in response to the bombardment of food cues from modern society. Somewhat surprising to some, only a small minority have formally recognized eating disorders. The most common eating disorder among persons with obesity is binge-eating disorder. Binge-eating disorder is characterized by the consumption of a large amount of food in a brief period of time (less than 2 hours), during which the individual experiences a loss of control. As a result, the individual eats much faster than normal, until uncontrollably full, in the absence of hunger, and often eats alone. After eating, the individual often reports disgust. (6)
6. You can lose weight in a healthy manner simply by following us here at David’s Way to Health and Fitness. Here on this website, you will find about 1300 educational articles on how to lose weight, manage your nutrition, and you will find multiple articles that detail the health implications regarding poor nutrition, lack of physical fitness, and obesity. The concept of weight loss is quite simple; eat fewer calories than you burn, quit eating foods with added sugar, and eat only foods that  are actually nutritious. Quitting sugar can be difficult, but it is not impossible. We tell you to quit eating sugar because it is inflammatory throughout your whole body. Inflammation from sugar is the main precursor to just about any metabolic disease you can think of. I.E. Type 2 diabetes, heart disease, and many cancers to name a few.

So, What Exactly, is Inflammation?

When scientists and researchers discuss inflammation, they’re referring to the body’s natural way of defending itself against tissue damage, as well as against viruses and bacteria. It’s a defensive response governed primarily by the immune system, which dispatches white blood cells to the affected sites, resulting in redness and swelling or symptoms such as fever.

But they’re also talking about how, sometimes, the immediate, or acute, immune response isn’t enough to clear those viruses. At that point, the inflammation becomes chronic, resulting in harm to the body. (1)

Sugar in Your Diet Causes Inflammation in the Body

It is a proven fact that when we consume excessive amounts of sugar, it can cause metabolic disorders and induce the increase of inflammatory mediators and certain pro-inflammatory cytokines in various tissues, which leads to insulin resistance and low-grade chronic inflammation. (2)

Whether people want to acknowledge this fact or not, high sugar intake is recognized as a potential risk factor for increased incidence of many non-communicable diseases, including obesity, cardiovascular disease, metabolic syndrome, and type 2 diabetes. We know this to be true, yet people still refuse to quit eating added sugars in the diet, but then complain about how they feel poorly.

In western society, the consumption of high sugar beverages and processed foods has increased significantly over the past 30 years, as has also the rate of obesity. We have written countless articles about the inflammatory effects of sugar, and we have strongly emphasized how dietary sugars and processed foods are a key factor leading to the occurrence and aggravation of inflammation. But I am not confident that most people who have read these articles truly understand the impact of inflammation in their bodies. I can’t even begin to tell you how many times when discussing weight loss that people have become peeved when we recommend that they give up their sugar. It boggles my mind to tell you the truth, especially when they go on to complain about the high cost of healthcare in our modern world.

Since the 1970s, the amount of High Fructose Corn Syrup (HFCS) has increased in foods that are common within the Western diet.  The United States currently is the major user of HFCS, but HFCS is now produced throughout the world with factories on every continent except for Antarctica. The consumption of these sugars, particularly in sugary soft beverages (SSB), became a major contributor to sugar intake, and the relationship between SSB and cardiometabolic diseases reflects the potential effects of fructose and glucose. At the beginning of the twenty-first century, the U.S. Department of Agriculture reported that the consumption of soft drinks per capita in the United States had increased by about 500% over the past 50 years. (2)

 Are you aware that the average American eats 126 grams of sugar a day, and it’s likely that children consume even more?

According to the World Health Organization (WHO), chronic inflammatory diseases are the leading causes of death worldwide. These researchers discovered that:

• 60% of Americans have at least one chronic inflammatory condition
• 42% of Americans have more than 1 chronic inflammatory condition
• 12% of American adults have 5 or more chronic inflammatory conditions
• Worldwide 3 out of 5 people die from chronic inflammatory diseases, including stroke, respiratory diseases, heart disorders, cancer, obesity, and diabetes

In societies that consume traditional diets that are extremely low in sugars, and high in animal-based fats and protein, these inflammatory diseases are virtually non-existent

How Sugar Causes Inflammation

When people eat and drink sugar, it causes our bodies to release insulin and stress hormones. These chemicals, in turn, trigger inflammation, which is one of the most common causes of chronic pain.

One of the studied ways that sugar directly contributes to chronic inflammation is through the process of glycation.

Glycation takes place when sugar molecules bind to proteins, fats, RNA, and DNA.

This binding creates toxic compounds called Advanced Glycation End products (AGEs) that have been shown to cause inflammation and oxidative stress. Over time a diet high in sugar causes these toxic AGEs to accumulate in various tissues resulting in chronic diseases.

Recent studies have revealed that diets high in sugar promote the growth of harmful proteobacteria in the gut. While at the same time sugar reduces beneficial bacteroidetes.

Bacteriodetes protect the gut by defending against endotoxins while reinforcing the gut membrane.

By both attacking and weakening the gut membrane, sugar promotes intestinal permeability, AKA leaky gut. Leaky gut allows plant toxins, sugars, and food particles to enter the bloodstream and travel to other parts of the body leading to inflammatory immune response.

To add even more insult to injury, inflammation also occurs when the body sends white blood cells to an area of injury or infection. The white blood cells then go to work protecting and healing the affected area. This sudden influx of cells to a single place causes swelling, redness, and tenderness. Now consider the fact that the sugar you consume causes “injury” throughout your entire body…

Common signs and symptoms of  chronic inflammation include:

• depression, anxiety, and other mood disorders
• body pain
• constant fatigue and insomnia
• constipation, diarrhea, acid reflux, and other digestive issues
• weight gain
• frequent infections

People with chronic inflammation develop an increased risk of diabetes, depression, and dementia.

The consumption of sugar promotes chronic inflammation which is a natural response to bodily harm. This inflammation can become chronic when it continues even in the absence of injury.

The parts of our bodies where we have the least amount of blood circulation are at greatest risk of inflammation. That is why the joints and back are common chronic pain points and can be the most dramatically impacted by sugar consumption.

The “Canary in a Coal Mine” for you as a result of sugar consumption is when you begin to suffer from tense, painful muscles and joints. When these symptoms appear, you can bet there is an inflammation problem that isn’t going to get better on its own.

As a rule, people who live on only healthy foods are not usually prone to weight gain. When you have been eating foods of poor nutritional values, which include added sugars you will become overweight at some point in the future if you are not already there.

If you’re overweight, you’ve got an inflammation problem. Period.

How to Decrease Inflammation in Your Body

Lifestyle changes, such as quitting your intake of sugary and processed foods, can lead to lower inflammation levels in the body. Stop consuming those low nutrition, high calorie food choices you make, and replace them with whole, unprocessed foods for improved insulin resistance, improved cholesterol levels and reduced blood pressure, all of which are related to inflammation you have caused within your body.

To sum this all up:

• Limit processed foods and drinks: By reducing or eliminating these products, you’ll naturally exclude key sources of added sugar like soda, cakes, cookies and candy, as well as white bread, pasta and white rice.
• Read food labels: If you are unsure about certain products, get into the habit of reading food labels. Look out for ingredients like sucrose, glucose, high-fructose corn syrup, maltose and dextrose.
• Choose whole-grain carbs: These include oats, whole-grain pasta, brown rice, quinoa and barley. They have lots of fiber and antioxidants, which can help control blood sugar and protect against inflammation.
• Eat more fruits and vegetables: Fruits and vegetables contain antioxidants, vitamins and minerals, which can protect against and reduce inflammation in the body.
• Eat lots of antioxidant-rich foods: Fill your plate with foods rich in antioxidants, which naturally help counteract inflammation. These include nuts, seeds, avocados, oily fish and olive oil.
• Keep active: Regular physical activity, including both aerobic and resistance exercise, can help protect against weight gain and inflammation.
• Manage stress levels: Learning to manage stress levels through relaxation techniques and even exercise can help reduce inflammation. (3)

A common strategy to attempt to lose weight is to skip breakfast.  The thinking here is that delaying eating as long as possible will result in an overall calorie deficit. Nothing could be farther from the truth for most people.  When we skip breakfast, we feel entitled to eat whatever we find until whatever time we have set as our “first” meal. This usually involves simple carbs in the form of cake, cookies, doughnuts, cupcakes and muffins.

(The recipe above is a healthy version of a traditional cinnamon coffee cake. There’s no sugar or white flour to cause insulin highs and addiction.)

When we start our day with a hefty dose of sugar, we have nowhere to go but down. The sugar and simple carbs in the white flour-based bakery goods prompt an insulin release which causes us to get ravenously hungry before lunch. Since we “didn’t eat breakfast”, we assume we can have whatever we want for lunch, and plenty of it! With that mindset, and extreme hunger, working overtime in our brains we will invariable have too many calories at this “first” meal of the day. A small step to weight loss is to prepare for the day with good nutrition.

A large blueberry muffin has 490 calories. Add that to the 12 oz. Caramel Frappuccino from Starbucks for 300 calories and your “No Breakfast” strategy cost you 790 calories before lunch. It would have been so much better to have had 1 cup of cooked oats with 2 Tablespoons of pecans, 2 eggs and even 2 slices of bacon for about 500! Nutritious food is ALWAYS a calorie bargain. Choose foods that offer dense nutrition for modest calories.

This protein-packed blueberry muffin offers great taste with good nutrition. If you like a muffin for breakfast, try these!

Mid-Morning Mayhem!

The time between arising and lunch is a landmine for nutrition unless you plan well! As the stress of the day increases, cortisol surges through your body to energize you for the tasks at hand. The problem with all that energizing is that the magical cortisol that gives you energy to burn also makes you seek out energy in the form of food. Quite often quick sources of energy are readily available everywhere you turn. Coworkers and so-called friends alike will deliberately sabotage your best laid plans for good nutrition. They will provide plenty of opportunities for you to eat poorly, so ALWAYS have healthy food with you. This is when you need to have healthy snacks prepared ahead of time. I am well known for having healthy food packed into a huge backpack everywhere I go. Remember, “Failure to plan is planning to fail.” If you don’t provide yourself with good nutrition, you are planning to fail. Don’t fool yourself. You have chosen to eat poorly in that situation. We live, and die… with the good or bad decisions that we make.

Lunch!

Ah, don’t we love lunch? The combination of a break in our workday and food is a win/win situation! There’s nothing wrong with a burger! You can even have a normal serving of fries but be sure that you know what a serving is. A serving of fries is 12-15 fries, or about 140 calories. It is NOT the super-sized version that has about 600 calories.  We get into trouble when we allow food pushers decide how much we will eat. It’s a sales ploy on the food pusher’s part to make you think that a serving of fries is enough for four people. Use the brain God gave you to check nutrition facts before making foolish choices at lunch. A milkshake, or fried apple pie, or a piece of chocolate cake big enough for an entire baseball team is not part of a healthy lunch. Skip the added sugars. Choose a good burger and a small order of fries and a 0-calorie drink if you like burgers for lunch and you will be fine.

Whatever you do, don’t get caught up in the pasta/alcohol lunch brigade. Years ago, I went to a doctor whose staff went to a popular Italian restaurant at lunch and had lots of pasta AND ALCOHOL. By the time he fired the whole gang, each one of those women had gained at least 50 pounds. They gained every bit of that weight AT LUNCH. Use some common sense. Just because nobody knows that you drink alcohol at lunch does not make it calorie-free. A small step to weight loss is to avoid alcohol altogether.

Grilled chicken salads are a lunch staple for many people, but we tend to grow tired of them pretty quickly. Even then, count your calories! A grilled chicken salad saturated in creamy dressing and cheese is NOT a calorie bargain. Figure out how to eat the foods you actually like with fewer calories. The burger doesn’t have to have a half cup of mayonnaise and cheese. I weigh 16 grams of mayo for a burger. That’s 1 Tablespoon and that’s enough even for me. I love mayonnaise. Remember, if you make poor choices, you are only cheating yourself.

Mid-afternoon snacks should follow the same rules as mid-morning. Include a good protein source to increase afternoon alertness. Complex carbs like apples are fine but make sure to add some protein to stay full and alert until dinner or you might be tempted to grab a sugary snack before dinner. A small step to weight loss is to never allow yourself to get too hungry! String cheese or a handful of nuts will round out that apple nicely.

Dinner

If you have made wise decisions throughout your day, you should have enough calories left for a great dinner with ample protein and complex carbohydrates. Avoid the temptation to hit the drive-thru by planning your meals ahead of time. A small step to weight loss is to eat quality food whenever possible. If you have a protein source already prepared, it’s easy to just pop a potato in the microwave and make a salad. Sweet potatoes are a superfood and cook just like a white potato in the microwave. If you have a baked white potato, avoid loading it up with too much cheese and sour cream. A Tablespoon of olive oil and a shake of your favorite seasoning such as chili-lime will make a luscious potato with half the calories.

If you need a little something extra before bed, a protein shake can be an excellent choice. It will fill you up and satisfy a sweet craving at the same time. You might also opt for a cup of Greek yogurt with a 0-calorie sweetener and fruit. I much prefer full-fat Greek yogurt. It tastes like cream cheese and really helps keep me from getting hungry much longer than the low-fat versions.

AT this time of year, many people say they want to lose weight for the summer. You can do exactly that IF you make a plan and then STICK TO YOUR PLAN. See your doctor to get approval to lose weight, plan your meals, count your calories and get the exercise that your doctor approves AND YOU WILL DO. Remember, the road to hell is paved with good intentions.

No, I am not ecstatic about Jenny Craig, the individual, dying. I am happy to see the business with her name  on it shuttering it’s doors for good.

Before anyone thinks that I am happy that people are losing their jobs, and careers for some, I am not. It’s truly sad that many people are losing their jobs with this business closure. However, it is a business that should have never been in the first place. The reason I say that it should have never been is that any business that preys upon those desperate to lose weight is they really did very little to help anyone except those who were benefiting monetarily from their sales. Jenny Craig, and other similar businesses do not help people with all that is involved in healthy weight loss, and the vast majority of people who try these “nutrition programs” will soon gain back all of their lost weight the minute they get off of the monthly subscription of having small, mediocre meals at best,  from being delivered to their homes.

Here is my problem with Jenny Craig, and other similar businesses; most people who go onto these weight loss/nutrition subscriptions might lose weight – but the lost weight will pile back on just as soon as they quit purchasing the foods provided by Jenny Craig and the like.

Jenny Craig did offer personal coaching that was available in person, over the telephone or online. The level of support one received depended on the plan the member signed up for. That being said, the coaches are not trained nutrition professionals. Anyone who is “health-oriented and customer-focused” can attend a training course and get certified.

The company’s claim was that you can lose up to 18 pounds and five inches off your waist in your first four weeks on the Max Up Plan. Does 18 pounds and 5 inches off of your waist in four weeks actually sound realistic to you? I certainly hope you are not that gullible or desperate for weight loss.

The majority of people is said to lose the most weight in the first week while on Jenny Craig.

But guess what?

Most people do lose the most weight in the first week of any diet plan. The problem is the deception used to lure people in. Most of the weight that all dieters lose in the first week is water weight, and not fat which is the most important component of weight loss. You can lose close to nine pounds of water weight just by sweating heavily for only a day.

Dehydrating is not your objective – fat loss is!

If your goal is weight loss, remember that losing weight isn’t necessarily the same as being your healthiest self, and there are many other ways to pursue health. Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle for the rest of your life!

Remember, following a long-term or short-term diet is not sustainable. Most out there simply don’t work, especially long-term. This is because you are dieting rather than living a permanent lifestyle that revolves around healthy eating and exercise. Ninety five percent of all dieters fail and will regain their weight as soon as they quit the diet.

Here are the reasons that Jenny Craig, and others like this business are not good for those seeking to lose weight and improve their health:

• Food needs to be reheated: For some, Jenny Craig is not the most convenient option. The meal entrées need to stay frozen and then reheated in the microwave. If you don’t have access to these appliances during the day, the diet may be harder to follow.
• Expensive: The cost of the Jenny Craig program is frequently cited as a drawback. Depending on the plan you choose, your location, and the time of year, the cost may range from $15 to $23 a day, plus shipping. A month’s worth of food can cost between $550 and $800. There are also program fees in addition to the cost of food.
• Uses processed foods: Many of the prepackaged frozen foods are processed, and some may be high in sodium. Additionally, some meals contain unhealthy ingredients such as white bread, sugar, or bacon. There may not be allergy-safe options for some people and eating out is not part of the plan when eating pre-packaged meals only.
• Contains gluten: Jenny Craig is not a good option for anyone with celiac disease or gluten intolerance. Almost all meals on the plan contain gluten ingredients. The few meals that include no obvious gluten are not intended for those with celiac disease or non-celiac gluten sensitivity due to gluten cross-contamination in processing.
• Contains allergens: Jenny Craig may not be safe for people with food allergies to peanuts, soy, and dairy products. While some products may not contain allergens, the potential for cross-contamination is high.
• High in sodium: Since Jenny Craig’s meals are processed, they can be high in sodium, making it difficult to stay under the recommended daily amount of 2300 milligrams. Keeping dietary sodium within the recommended range may help prevent high blood pressure, hypertension, and cardiovascular disease.

You are best off mentally, physically, and financially by not subscribing to these types of expensive diet programs. If you are serious about wanting to lose weight and live a healthier life, follow us here at David’s Way to Health and Fitness. We do not sell you foods that might not satiate, or that you might not enjoy. We educate our followers and do not charge anything, to anybody to follow us. We have about 1300 articles that will give you all the information that you need for healthy weight loss.

If so, have you done anything to improve your bone health?

You may be wondering where I am going with this, keep on reading and you will soon find out.

Your baseline health numbers are an initial measurement of a condition that is taken at an early time point and used for comparison over time to look for changes. For example, the size of a tumor will be measured before treatment (baseline) and then afterwards to see if the treatment had an effect. That first measurement would be your baseline measurement, but this is only an example.

Would it not make sense that if we care about the health of our bodies that we would know our average heart rate, blood pressure, cholesterol and triglyceride numbers, as well as our blood sugar levels and more.

An annual baseline physical examination is the foundation of your health maintenance. Yearly, you should visit your doctor who will conduct and coordinate a comprehensive evaluation of your current health and any previous health problems you may have had. In order to determine any future risk factors due to heredity, stress, or lifestyle, he or she will also ask you about your family, career and social history. Upon completion of the physical examination, you and your doctor should work together to develop a personal plan to maximize your health and enjoyment of life, now and in the future.

With each passing year, as we get older, become more sedentary, and become fatter, many things begin happening within our bodies which is not good. For some people, they begin to suffer the ill effects of osteopenia, which is the loss of bone mineral density (BMD) that weakens bones. It’s more common in people older than 50, especially women. Osteopenia has no signs or symptoms, but a painless screening test can measure bone strength. Certain lifestyle changes can help you preserve bone density and prevent osteoporosis.

How would you like to wake up one day to find out that you had been losing bone mineral density to the point that you now have full blown osteoporosis?

Osteopenia isn’t as severe as osteoporosis, which is a disease that weakens bones so much that they can break more easily. Not everyone with osteopenia develops osteoporosis, but it can happen. People with osteopenia should try to strengthen and protect their bones. And their healthcare providers should monitor their bone mineral density.

Osteopenia is a common condition, affecting about 34 million Americans. It’s especially common among:

• All people older than 50 years.
• People with poor nutrition.
• Women after menopause.

There are a few factors which lead to worsening osteopenia which are:

• Unhealthy lifestyle choices, such as smoking, drinking too much alcohol or caffeine, and not exercising.
• Poor nutrition, especially a diet too low in calcium or vitamin D.
• Hormonal changes during menopause.
• Medical conditions such as hyperthyroidism.
• Medications such as prednisone and some treatments for cancer, heartburn, high blood pressure and seizures.
• Surgery on the gastrointestinal system, which can affect the body’s ability to absorb needed nutrients and minerals.

You should note that going from the top of the list of things which can lead to osteopenia, the order goes from what you can control down to what you have little to no control over.

If you’re diagnosed with osteopenia, you will need regular bone density tests to monitor bone health, usually every two to three years.

Not everyone with osteopenia will develop osteoporosis. You can make changes to your lifestyle which can keep bone loss to a minimum. For those who do develop osteoporosis, some treatments can help protect and strengthen the bones. However, you should be taking action to prevent osteopenia from ever happening in the first place.

Exercise to build stronger bones!

Osteopenia can be a problem for people of any size and weight. However, if your bones are losing density, wouldn’t it only make good sense to lose weight through exercise and good nutrition to help prevent your bones from breaking easily?

It should be obvious that strong bones are the foundation for a strong body, and weak bones are not going to be of much help in supporting your body if you suffer from obesity. The more strain that you place on your weak bones, the more apt you are to find that your bones break too easily.

During childhood and puberty is when our bodies are building up our bone structure. And then it continues to be remade through adulthood, unless you begin suffering from osteopenia. Then the growth of new bone material slows down until the bones become too porous.

Check with your doctor before you begin a regular exercise program, especially if you have health conditions – such as heart trouble, high blood pressure, diabetes, or obesity – or if you are age 40 or older, 

Through weight bearing exercise we can mitigate bone loss, and even make our bones stronger to support our bodies. Bones react to compression forces by growing stronger. These compressive forces are best when they are from resistance training with weights. However, walking can also be good for preventing bone loss as each step you take places your spinal column under a compressive load which stimulates bone growth. When we lift weights, we are giving our bones better stimulation for growth. The reverse is also true that if you do not place enough compressive forces upon your skeletal structure, your bones will become weak.

 Resistance exercises such as lifting weights are great for bone health. However, you do not have to lift weights in order to strengthen your bones. Walking, hiking, jogging, climbing stairs, playing tennis, and dancing can also be great exercises for keeping your bones healthy.

Other exercises such as swimming and bicycling can help build and maintain strong muscles and have excellent cardiovascular benefits, but they are not the best way to exercise your bones.

If you have osteoporosis, ask your doctor which activities are safe for you.

If you have low bone mass, experts recommend that you protect your spine by avoiding exercises or activities that flex, bend, or twist it. Furthermore, you should avoid high-impact exercise to lower the risk of breaking a bone. You also might want to consult with an exercise specialist to learn the proper progression of activity, how to stretch and strengthen muscles safely, and how to correct poor posture habits.

Remember, exercise is only one part of an osteoporosis prevention or treatment program. Like a diet rich in calcium and vitamin D, exercise helps strengthen bones at any age. But proper exercise and diet may not be enough to stop bone loss caused by medical conditions, menopause, or lifestyle choices such as tobacco use and excessive alcohol consumption. It is important to speak with your doctor about your bone health. Discuss whether you might be a candidate for a bone mineral density test. If you are diagnosed with low bone mass, ask what medications might help keep your bones strong.

My friends, the fact that there are enough children in America who need weight-loss surgery to rate becoming a news story in itself is a disturbing trend. Our children are our future – and if this trend continues, the future of costs of health care is going to become far more of a burden than it is today. Sadly, what we are facing is entirely preventable on our part as parents, grandparents, and other adults who are integral parts of our children’s lives.  

A new research letter, published in JAMA Pediatrics journal, said that metabolic and bariatric surgeries among adolescents ages 10-19 jumped by nearly 20 percent between 2020 and 2021 as severe obesity rates among the age group also increased. The research also found that severe obesity is the fastest-growing subcategory of obesity in the United States pediatric population, with a rising rate from 5.6 percent in 2015 to 6.5 percent in 2018.  (1)

This increase in severe obesity rates affects about 4.8 million youths!

This increase of severe obesity in our children should be a disturbing trend to anyone who cares about the future of our nation’s children. Sadly, because many, if not most children who are affected by severe obesity live in households where obesity is not seen as a problem. This trend cannot continue, but as long as parents do not take control of their own nutritional habits, these obese children are facing bleak futures of poor health that is entirely preventable.

 Researchers have noted that metabolic and bariatric surgery is a “safe and effective treatment” for severe obesity. The American Academy of Pediatrics (AAP) issued a statement last year calling for increased pediatric access to these surgeries when it is medically needed.

Yes, bariatric surgery can be a safe and effective treatment for some people. However, what is being left out the equation is how these surgeries affect those who receive it afterwards.

The most common bariatric post-surgery risks and side effects include:

Acid reflux

Anesthesia-related risks

Chronic nausea and vomiting

Dilation of esophagus

Inability to eat certain foods

Infection

Obstruction of stomach

Weight gain or failure to lose weight

If your child is obese enough to require bariatric surgery, you had best consider those possibilities listed above.

Researchers have found that more children and teenagers received weight loss surgeries in 2021 than in 2020. In 2021, 1,349 youths completed metabolic and bariatric surgeries, compared to 1,235 in 2020, according to the study.

But there is even more that you had best consider before you put your child through bariatric surgery.

Long term risks of bariatric surgery include:

Dumping syndrome, a condition that can lead to symptoms like nausea and dizziness.

Dumping syndrome is as bad as it sounds. For example, when you consume foods that contain added sugars after bariatric surgery, the contents of your bowels just dump right on out of you. When you have dumping syndrome, you had best remain close to your bathroom and have a good supply of toilet paper on hand – you are going to need it.

Low blood sugar.

Low blood sugar is not good anymore than high blood sugar. The signs and symptoms of hypoglycemia, or blood sugar levels which have become too low include:

Looking pale,     shakiness,     sweating,     headache,      hunger or nausea,     an irregular or fast heartbeat,     fatigue,     irritability or anxiety,     difficulty concentrating,     dizziness or lightheadedness,     tingling or numbness of the lips, tongue or cheek.

As hypoglycemia worsens, signs and symptoms can include:

Confusion,     unusual behavior or both,     such as the inability to complete routine tasks,

loss of coordination,     slurred speech,     blurry vision or tunnel vision

and nightmares when asleep.

Severe hypoglycemia may cause:

Unresponsiveness (loss of consciousness) or seizures, or death.

Malnutrition, vomiting, ulcers, bowel obstruction ,and hernias are other long term risks of bariatric weight-loss surgery! (2)

But wait, there is more!

Risks and side effects vary by bariatric weight-loss procedure. The following list is not all-inclusive, but briefly outlines risks of gastric bypass and gastric sleeve:

Risks of Gastric Bypass:

• Breakage
• Dumping syndrome
• Gallstones (risk increases with rapid or
  substantial weight loss)
• Hernia
• Internal bleeding or profuse bleeding of the
  surgical wound
• Leakage
• Perforation of stomach or intestines
• Pouch/anastomotic obstruction or bowel obstruction
• Protein or calorie malnutrition
• Pulmonary and/or cardiac problems
• Skin separation
• Spleen or other organ injury
• Stomach or intestine ulceration
• Stricture
• Vitamin or iron deficiency

Risks of Gastric Sleeve:

• Blood clots
• Gallstones (risk increases with rapid or
  substantial weight loss)
• Hernia
• Internal bleeding or profuse bleeding of the
  surgical wound
• Leakage
• Perforation of stomach or intestines
• Skin separation
• Stricture
• Vitamin or iron deficiency

In light of the fact that obesity is preventable, and can also be undone through diet and exercise as approved by your pediatrician, you should ask yourself if you want to put your child through all of these risk factors. But, for weight-loss to be healthy and maintainable, the entire family will require a change of nutritional lifestyle. It is a huge act of selfishness and self indulgence should you as a parent put your child through all of this and you continue to feed your own obesity.

This article will ruffle the feathers of some people, as similar articles we have written in the past. I can’t even begin to count how many times over the years that Brenda Sue and myself have been told that obesity is genetic and cannot be helped.

Yes, some people are genetically more prone to become obese than others. Some people grow taller than others, and others are smarter. But even if you and your children are genetically prone to storing more body fat than others, it does not mean that you have to be fat. Obesity is preventable, and what some believe to be genetics causing their obesity is actually familial.

What I mean by obesity often being familial is if you are obese, the odds are that one or both of your parents are also obese.  Your grandparents, aunts, uncles and cousins might be obese too. However, while the genetics might be the same across the board, it is also true that the nutritional habits have also been poor from generation to generation. Brenda Sue wrote an excellent article about this same topic a while back.

Next time you have a large gathering of family getting together for a holiday feast, take time to look at the difference in how your fat family members fill their plates as opposed to those who are not fat. That will tell you a lot about your family genetics when it comes to obesity. Just because your nutritional habits are the same within your family, it’s quite more often than not that it is your habits rather than your genetics causing family wide obesity.

Love your children and break the generational curse of poor nutritional habits before they need bariatric surgery for weight-loss. 

Any time we reduce the number of calories we eat, we will lose weight. Avoiding sugar does just that.

In light of that news item, I decided to republish this article.

One Thing

I am asked for nutritional advice pretty often and of course; I am quick to tell everyone to see their medical doctor and come to Davids Way with his permission.  I then tell them that if I can give them one piece of advice, I will tell them to quit eating sugar.  It usually goes over like a lead balloon, but I have to take the opportunity that I have to plant that seed into the fertile soil of their mind.  They were ready for growth, or they wouldn’t have asked that question.  Occasionally, someone who is not ready to change will ask and they don’t receive this bit of information well because we are profoundly attracted to, and held captive by, this intoxicating, crystalline substance.  Death can come in many forms, some of them are lovely to behold and pleasant to entertain.  I can assure you that is the case with sugar.

The Facts

According to the U.S. Library of Medicine and National Institutes of Health, consumption of added sugars has been implicated in the increased risk of obesity, cardiovascular disease, non-alcoholic fatty liver disease, mental decline and some cancers. (1) All precautions have been taken in their study to ensure accuracy of data and absence of bias.  Systematic reviews and meta-analysis, which are considered the most accurate methods of proofing data, have been employed to provide accuracy.  There is really no doubt in the medical community of this relationship, and yet this information is met with a firestorm of anger and belligerence.  The sugar industry is powerful, and this is a subject that few people really want to expose anyway because most people still want to eat sugar.  It’s as powerful as some drugs when it comes to its ability to create cravings and feelings of deprivation in its absence.

Crystal Power

Mankind’s attraction to this molecule forced the creation of the first trading fleets in medieval Europe and caused slaves to be dispatched all over the world. [2] Sugar cane is the world’s largest crop. [3]  Is there any wonder that the truth concerning this toxin is met with hostility?  Due to our desire for it, it is a large contributor to the world’s economy.  What would happen economically if we all just stopped eating sugar?  It has been instrumental in forming the world as we know it.  Our constant search for it has created an economy in more than one way.  Don’t forget the money made in the medical field treating the diseases that sugar is instrumental in developing.  Look at the list of related ailments again.

Although diabetes is not directly caused by eating sugar, Type 2 Diabetes can be exacerbated by being overweight and sugar adds so many calories to your diet that it can predispose you to this deadly condition. Do you realize the billions of dollars that it takes to treat diabetes alone?  Now, consider the liver disease, dementia and cancer.  Sugar is powerful indeed.  How many loved ones do we each have that have fallen to this commercial Beast?

Answers

As much as I would like to, it’s not likely that I will ever be a political giant who could affect laws concerning this poison, but what I can do is make a personal decision.  I can decide that I will not eat it.  If more people would do this, it would lose some of it’s hold on the world overall because it’s profit margin would fall and the whole damn world would not bow to it.  The more profitable it is for the people who push it, the more they will push it.  If sales decrease, the profit margin will shrink and it will not be pushed so hard that we are constantly bombarded with messages to eat it. The answer is a personal one that can only be decided by each one of us.  How much do you want to be healthy?  I’m not talking about fitting into your wedding gown or looking great for a high-school reunion.  I’m talking about going to the doctor and being commended on your “numbers”.  David and I are both commended on ours.

  We don’t eat sugar.

Methods of Withdrawal

If you quit this stuff cold turkey, you will not die.  You may want to die because it is a source of comfort to many.  It is a cold deception.  As we medicate with this pretty poison, our health fails, our waistline grows and those dreams that we are longing to see come to fruition dissolve right before our eyes.  You can quit eating it abruptly. I did.

You may be able to cut back and wean off of it slowly, but that usually doesn’t work.  Eating a little keeps you addicted to the endorphin release that this sticky concoction delivers.

Just quit.

My Desire

I hope that this post makes a difference in your life. Quitting sugar is the best thing that I’ve ever done for myself.

Self-care is everything. Practicing self-care enables you to do everything that’s important to you and without it, you will be unable to care for others. Do yourself and your loved ones a huge favor and put your health first.

In light of a recent influx of messages about numerous friends and relatives who have been afflicted with various forms of heart disease, including atherosclerosis, I began to wonder what research says about the ability to reverse this common killer. What I discovered makes sense and also supports everything that we teach here at David’s Way to Health and Fitness.

Now or Never?

According to Harvard Health, “some studies suggest that regression of atherosclerosis is possible” based on intensive lifestyle changes and proper medications. The problem is that the same studies also acknowledge that these changes are more difficult than most people will be able to successfully accomplish. (1) There’s a difference between Coronary Artery Disease and Coronary or Ischemic Heart Disease. These changes that the studies refer to are intended to possibly reverse Coronary Artery Disease. David did a good job of explaining the difference in his article, Hyperinsulinemia and Your Heart .

Old Habits Die Hard

 If you have always eaten large quantities of junk foods with little to no nutritional value and spent your life on the couch, you will most likely either not know how, or have the initiative, to make the changes necessary to alter the course of atherosclerosis. It is imperative that you consult your medical doctor for recommendations concerning nutrition and exercise and seek support to encourage you to make changes that most people perceive as extremely difficult.

NEVER ATTEMPT SELF TREATMENT OF HEART DISEASE OR ATHEROSCLEROSIS. ALWAYS REMAIN UNDER THE CARE OF YOUR MEDICAL DOCTOR AND FOLLOW HIS ORDERS TO THE LETTER.

While we DO NOT diagnose or treat ANY medical condition, we do teach people how to avoid a lot of sickness in the first place. If we AVOID OR PREVENT disease, we don’t have to try to reverse it.

Live Life to the Fullest!

Which do you think is better, to ignore the tenets of good health and see what happens or to be proactive where our health is concerned so that many, or most, health problems are not a part of our lives? I recently visited my doctor for a Wellness Screening and was told, once again, that the only way I’m going to die is to get hit by a bus. Since I’m 66 years old, that’s a little unusual. I live the lifestyle that we promote and it’s paying off. I work full-time, work out religiously and care for my special needs son in my home. I also have two dogs and no help whatsoever in my household. When my doctor looked at me incredulously and asked, “WHAT DO YOU EAT!?!” the first words out of my mouth were, “Well, I DON”T eat sugar.” I am in the “Negative Risk” category, which means that years are added onto my life based on my lab findings. One reason that I don’t eat sugar is because it’s inflammatory. When arteries become inflamed, cholesterol sticks to the walls, and you have atherosclerosis.

A B C

The principles that we promote, and live by, are simple. They cost nothing. Anyone can do it. I am not a doctor and am NOT advising you. I am stating what I do every day to be healthy. The way that you choose to live your life is entirely your decision but remember this. You will live, or die, based on the decisions that you make. Make good ones.

1. I DON’T eat added sugars. Naturally occurring sugars in dairy, fruits and vegetables are fine but when we add sugar to food, we have created a recipe for disaster. Added sugar causes inflammation throughout the body and inflammation is the beginning of most disease. (2)(3)
2. I count the calories that I eat EVERY DAY. Although I have been on the front lines of weight control my whole life and know how many calories are in most foods, I still track what I eat religiously. My mother put me on my first diet at age 4 and I have been on every diet you can name. The ONLY thing that works in the long run is calorie control. I WILL NOT even have the absurd discussions made popular by people who hate the accountability of calorie counting. Their arguments are nonsensical and a waste of my time. I’ve lived this AND I’m a science geek. Those arguments are an insult to intelligence.
3. I eat a lot of protein and moderate complex carbs. Protein stimulates the metabolism and repairs and builds new tissues in our bodies. It enhances the thermic effect of food by requiring more calories to digest than carbs or fats. About 25% of the calories in a protein are used to digest that same protein. Compared to the mere 10% utilized by carb digestion, that’s a true calorie bargain. If you eat 100 calories of protein, only 75 are still available after digestion. 100 calories of carbs will yield 90 to be stored or burned. If that doesn’t seem significant, consider this. For every 1000 calories, the protein “saves” you 250 calories while the carbs “save” 100. That 150 calorie difference can yield a pound of fat in 23 days. Imagine that. Simply by focusing a bit more on getting adequate protein, it is possible to drop a few pounds if your diet is currently full of carbs and skimping on protein. Protein deficiency is all too common and diets full of simple carbs and other added sugars are the mainstay in many diets. David has written an excellent, educational article on protein, Protein Supplements
4. I fiercely defend my right to live a healthy lifestyle regardless of what anyone thinks, feels or says about it. Many years ago, a family member made the comment that “You eat WEIRD.” simply because I eat nutritionally dense food and no added sugars. Since that time, the family member has had numerous, serious health problems, including digestive tract illness that could have possibly been prevented by a healthy diet. At this time, I have none. Although my lifestyle can make others somewhat uncomfortable when I refuse to join them in their debacle of sugar and other refined carbs, I had rather be strong and resilient than popular.
5. I make my world small by associating only with people who are like-minded. I wrote an article, Social Contagion,  that discusses a very real phenomenon where we adopt the habits of the people with whom we associate. Someone who tries to get you to live an unhealthy lifestyle is not your friend. We pick up the habits of the people that we associate with so choose your friends well. If someone’s idea of a good time is a day of shopping with breakfast pastries, a huge lunch, alcohol and cupcakes in the afternoon then we don’t need to hang out. I get along better with someone who wants to hike and eat a lot of protein.
6. I exercise REGULARLY. It’s not enough to talk the talk. We have to walk the walk if we want to reap the benefits of exercise. Working out occasionally is not effective and can be dangerous. If you are not conditioned to exercise and your doctor has not approved a regular program for you that you are adhering to, you can push yourself into injuries and even death by choosing to randomly exercise. When I first began strength training, David told me to do it like it’s my job. That was some of the best advice I have ever been given. When we work out regularly, our conditioning consistently improves. If we are on and off again, we lose our hard-earned gains and start over every time we work out. Consistency is the key to successful exercise.
7. Rest is imperative. In the fast-paced world that we live in, rest can be a rare luxury, but it is mandatory for good health. When we rest our bodies repair damage from the stresses of everyday life as well as the small tears brought on by strength training. Repair of most cells and systems keeps us in good working order but repair of those muscle tears brought on by strength training is what builds muscle. Muscle is more than looks. It facilitates movement and stability. Falls, which can occur due to instability, are the second leading cause of accidental deaths. Facial expression depends on muscle. We cannot BREATH without adequate muscle. Muscle supports and protects our internal organs. Muscle helps to maintain our body temperature. When we get too cold and shiver, it’s our muscular system saving our lives. Our blood is circulated by the most important muscle in our bodies, the heart. Rest repairs it all. Get your zzz’s!

You might be wondering – if losing weight is so simple, why do most people fail?

People fail at weight-loss because they overthink it.  They fail because they think there is something special that has to be done. Failure comes when people will not do what it actually takes to lose weight, and to then keep it off permanently.

Here is how simple it is to lose your unwanted body fat;

In order to lose weight and thereby improve your health – you live how thinner and healthier people live. It is the same as wanting to live as good as the rich among us live. If you want to be rich, you must do what rich people do. You must have the education and experience to live up to that standard – otherwise you are doomed to remain poor. The concept really is as simple as that.

If you desire permanent weight-loss, you have to make a permanent change of lifestyle for yourself where you choose healthy nutrition and fitness above unhealthy nutrition and a sedentary lifestyle. If you are not willing to do this, then you are wasting your time, and possibly your money, grasping at straws to continue your unhealthy, nutritional lifestyle while wanting a slimmer and healthier body. If you are not willing to make the changes required for weight-loss, don’t be upset when the weight does not come off of your body.

Next time you are at a buffet, or a pot-luck dinner, watch how you fill your plate and then compare that to how those with weight problems fill their plates, and compare that to how thin people fill theirs.

Yes, there are those thin people who can seem to eat all that they want and never gain weight, but  the bottom line is that if they are not gaining weight, they are eating fewer calories than they burn when averaged over the day, week, months, and years. Those people are usually going to be young men, but if you are not a young man, don’t think that you can, or should be able to eat the same as that young man. Additionally, it is certainly not uncommon that people who are thin in their youth  will not be thin later on in life.

The bottom line with losing weight permanently is that weight-loss only comes when you are consuming fewer calories than your body needs to remain at a stable weight. And those calories will be as varied as each person you will meet.

It is commonly held that “a calorie is a calorie”, i.e. that diets of equal caloric content will result in identical weight change independent of macronutrient composition, and appeal is frequently made to the laws of thermodynamics. However, there is a distinct difference between how calories from healthy foods affect your body as opposed to how calories from calorie dense foods that are of no nutritional value affect your body. It is the same difference between putting good quality gas in your car, or low quality contaminated gas into your car. Your car might be an expensive, high performance vehicle, but fueling it with poor fuel will make even the best of engines to run poorly and inefficiently. Your body is the same.

There is a misunderstanding that continues to be repeated in the expression “a calorie is a calorie” which appears to be an exclusive reference to the first law of thermodynamics. The difficulty with this theoretical approach is that it is only part of the relevant physics and its relationship to biologic systems. The first law says that in any transformation the total energy in the system can be accounted for by the heat added to the system, the work done by the system on its environment and the change in energy content of all the components of the system. It is important to understand, however, that the first law does not say what the relative distribution between these effects will be for any process. In fact, the first law does not even allow us to say whether the process will occur at all. To understand the progress of a physical change it is necessary to understand the second law which introduces an entity known as the entropy, S, a measure of disorder in all processes. In all real (irreversible) processes, entropy increases, usually written ΔS > 0. The most common marker of increasing entropy is heat, although it is by no means the only evidence for increased entropy. (1)

Summary of thermodynamics in living organism

1. The second law of thermodynamics dictates that there is an inevitable metabolic inefficiency in all biological and biochemical processes with heat and high entropy molecules (carbon dioxide, water, urea) as the most common products.

2. The first law of thermodynamics is satisfied in living (open) systems by properly accounting for the mass excreted and the heat radiated and exported in high entropy molecules. (1)

The 1st law of thermodynamics explains human metabolism: the conversion of food into energy that is used by the body to perform activities. Metabolism in humans is the conversion of food into energy, which is then used by the body to perform activities. It is an example of the first law of thermodynamics in action.

Now consider the effects of eating. The body metabolizes all the food we consume. Eating increases the internal energy of the body by adding chemical potential energy. In essence, metabolism uses an oxidation process in which the chemical potential energy of food is released. This implies that food input is in the form of work. Food energy is reported in a special unit, known as the Calorie. This energy is measured by burning food in a calorimeter, which is how the units are determined.

Our body loses internal energy, and there are three places this internal energy can go—to heat transfer, to doing work, and to stored fat (a tiny fraction also goes to cell repair and growth). Heat transfer and doing work take internal energy out of the body, and then food puts it back. If you eat just the right amount of food, then your average internal energy remains constant. Whatever you lose to heat transfer and doing work is replaced by food, so that, in the long run, ΔU=0. If you overeat repeatedly, then ΔU is always positive, and your body stores this extra internal energy as fat. The reverse is true if you eat too little. If ΔU is negative for a few days, then the body metabolizes its own fat to maintain body temperature and do work that takes energy from the body. This process is how dieting produces weight loss.

The first law of thermodynamics applied to metabolism. Heat transferred out of the body (Q) and work done by the body (W) remove internal energy, while food intake replaces it. (Food intake may be considered as work done on the body. ) (b) Plants convert part of the radiant heat transfer in sunlight to stored chemical energy, a process called photosynthesis.

Life is not always this simple, as any dieter knows. The body stores fat or metabolizes it only if energy intake changes for a period of several days. Once you have been on a major diet, the next one is less successful because your body alters the way it responds to low energy intake. Your basal metabolic rate is the rate at which food is converted into heat transfer and work done while the body is at complete rest. The body adjusts its basal metabolic rate to compensate (partially) for overeating or undereating. The body will decrease the metabolic rate rather than eliminate its own fat to replace lost food intake. You will become more easily chilled and feel less energetic as a result of the lower metabolic rate, and you will not lose weight as fast as before. Exercise helps with weight loss because it produces both heat transfer from your body and work, and raises your metabolic rate even when you are at rest.

Key Points

• The first law of thermodynamics is a version of the law of conservation of energy, specialized for thermodynamical systems.
• In equation form, the first law of thermodynamics is ΔU=Q−WΔU=Q−W.
• Heat engines are a good example of the application of the 1st law; heat transfer into them takes place so that they can do work.
• An isobaric process occurs at constant pressure. Since the pressure is constant, the force exerted is constant and the work done is given as PΔVPΔV.
• An isobaric expansion of a gas requires heat transfer to keep the pressure constant.
• An isochoric process is one in which the volume is held constant, meaning that the work done by the system will be zero. The only change will be that a gas gains internal energy.
• For an ideal gas, the product of pressure and volume (PV) is a constant if the gas is kept at isothermal conditions.
• For an ideal gas, the work involved when a gas changes from state A to state B through an isothermal process is given as WA→B=nRTlnVBVAWA→B=nRTln⁡⁡VBVA.
• For many systems, if the temperature is held constant, the internal energy of the system also is constant. It follows that Q=−WQ=−W in this case.
• Adiabatic processes can occur if the container of the system has thermally-insulated walls or the process happens in an extremely short time.
• For an adiabatically expanding ideal monatomic gas which does work on its environment (W is positive), internal energy of the gas should decrease.
• In a sense, isothermal process can be considered as the opposite extreme of adiabatic process. In isothermal processes, heat exchange is slow enough so that the system’s temperature remains constant.
• Human metabolism is a complicated process. The 1st law of thermodynamics describes the beginning and ending points of these processes.
• Our body loses internal energy. There are three places this internal energy can go—to heat transfer, to doing work, and to stored fat.
• Our body provides a good example of irreversible processes. Although body fat can be converted to do work and produce heat transfer, work done on the body and heat transfer into it cannot be converted to body fat.

In summary: Weight-loss Simplified

If you eat it (energy intake), you must burn it (energy expenditure), or you will store it (weight gain. The cycle of energy that takes place within our bodies, according to the Conservation of Energy:

• First, we eat food, which is packed with the macronutrients we need to function.
• Our bodies break down the food, burning carbs (or fats) for fuel.
• We use the energy we get from food to move our bodies, including working out.
• When we expend energy working out, we need to replenish it, so we eat.

This simple cycle repeats itself over and over again, day after day. Food becomes fuel, which we burn via exercise. In scientific terms, our bodies are factories for turning potential energy into kinetic energy.

From Nature Medicine:

Artificial sweeteners are widely used sugar substitutes, but little is known about their long-term effects on cardiometabolic disease risks. Here we examined the commonly used sugar substitute erythritol and atherothrombotic disease risk. In initial untargeted metabolomics studies in patients undergoing cardiac risk assessment (n = 1,157; discovery cohort, NCT00590200), circulating levels of multiple polyol sweeteners, especially erythritol, were associated with incident (3 year) risk for major adverse cardiovascular events (MACE; includes death or nonfatal myocardial infarction or stroke). Subsequent targeted metabolomics analyses in independent US (n = 2,149, NCT00590200) and European (n = 833, DRKS00020915) validation cohorts of stable patients undergoing elective cardiac evaluation confirmed this association (fourth versus first quartile adjusted hazard ratio (95% confidence interval), 1.80 (1.18–2.77) and 2.21 (1.20–4.07), respectively). At physiological levels, erythritol enhanced platelet reactivity in vitro and thrombosis formation in vivo. Finally, in a prospective pilot intervention study (NCT04731363), erythritol ingestion in healthy volunteers (n = 8) induced marked and sustained (>2 d) increases in plasma erythritol levels well above thresholds associated with heightened platelet reactivity and thrombosis potential in in vitro and in vivo studies. Our findings reveal that erythritol is both associated with incident MACE risk and fosters enhanced thrombosis. Studies assessing the long-term safety of erythritol are warranted. (1)

Biological Reactivity Tests, In Vivo are designed to determine the biological response of animals to elastomerics, plastics and other polymeric material with direct or indirect patient contact, or by the injection of specific extracts prepared from the material under test.

 Thrombosis formation in vivo is a method which is used to explore the role of platelets, blood coagulation proteins, endothelium, and the vessel wall during thrombus formation.

Data Available:

There are restrictions to the availability of some of the clinical data generated in the present study (Figs. 1 and 2), because we do not have permission in our informed consent from research subjects to share data outside our institution without their authorization. (1)

First off, I am neither a research scientist, nor am I a medical doctor. However, I am someone who has an inquisitive mind and will question just about everything. This is especially true when it comes to the subject of healthy nutrition. The first red flag for me was when I pulled up more than one article that was using packages of sweeteners that don’t even include erythritol for illustration. Seems to me that if one is going to scare their readers, they could have at least made sure their headline pictures could have been actually related to the stories.

As you can see in the paragraph highlighted in red, there has been no permission given for Nature Journal to have access to all of the study data. In my opinion, it is journalistic malpractice to spread a story when it is clear that the author does not have all of the pertinent information from the study. While there may be cause to continue with further research on erythritol, this “fake sugar” has been studied for several years before it became commercially available in America.

Correlation doesn’t necessarily mean causation.

I believe it is safe to say that erythritol has been found in the blood of people who suffered from a MACE (major adverse cardiac event). But this does not necessarily mean that the individual examined had a cardiac event related to the consumption of erythritol since there are several other factors which can also cause adverse cardiac events. In other words, if several people who committed suicide were found to have cheese in their bellies, we obviously cannot conclude that cheese drives people to suicide.

How much erythritol does it require to cause blood clotting issues?

From the report that Nature Medicine published, and that most media sites are using as their source, we do not know anything about how much erythritol it takes to cause cardiac health problems in people. We have no idea from the published study how much dietary erythritol was consumed by each individual in the study. It is entirely possible that the erythritol found in the study was endogenous erythritol which is actually made in our bodies during glucose metabolism.

A major consideration is that not only do we not know the source of, nor quantity of erythritol consumed by individuals in the study – we also do not know if there were any other mitigating factors behind their cardiac events such as metabolic diseases such as type 2 diabetes, heart disease, and some cancers. It is entirely possible, and highly likely that the individuals used for the study did not have healthy dietary practices.

What exactly is erythritol?

• Erythritol is a type of carbohydrate called a sugar alcohol, or polyol. 
• Erythritol is unique from other sugar alcohols because it contains zero calories. 
• Erythritol occurs naturally in a variety of fruits, vegetables, and fermented foods and beverages. It is also commercially produced through fermentation. Our bodies also produce smaller amounts of erythritol during glucose metabolism. 
• Erythritol does not impact blood glucose or insulin secretion and contributes to oral health. 
• Erythritol’s safety has been confirmed by numerous health authorities around the world, including the U.S. Food and Drug Administration and World Health Organization. Erythritol is approved for use in more than 60 countries. 

 Erythritol has been shown to benefit oral health in a number of ways. Primarily, because it is noncariogenic.  In other words, it doesn’t contribute to cavity formation. It is actually known to  inhibit the growth of the oral bacteria (Streptococcus mutans) which is known to be associated with cavities.

Erythritol is absorbed in the small intestine, but it is not fully metabolized. Instead, it is eliminated unchanged from the body, mainly through the urine. This makes erythritol helpful for people with diabetes because it doesn’t provide carbohydrates, sugar, or calories, and therefore does not affect blood glucose levels or insulin secretion.  

In another study of erythritol,  24 adults with type 2 diabetes found that taking 36 grams of erythritol every day for a month improved the function of their blood vessels, potentially reducing their risk of heart disease.

When it comes to using “fake sugar”, if you are concerned of the health risks, you really should consider weighing the health implications of using actual sugar as opposed to “fake sugar” No matter the excuses we hear about not giving up sugar for erythritol, you would be hard pressed to find any legitimate documentation of erythritol having worst health outcomes than sugar.

Functional training is often performed using bodyweight exercises, free weights, and resistance bands. These types of exercises are designed to work for multiple muscle groups at the same time, which is why functional training is often referred to as “multi-joint” exercises.

One of the main benefits of functional training is that it helps to improve balance and stability. This is because functional exercises often require the body to maintain an unstable position, such as standing on one leg or on an unstable surface. This type of training can also help to improve coordination and proprioception, which is the body’s ability to sense its position in space.

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Functional training is also effective for improving overall fitness

Functional training is also effective for improving overall fitness, and strength. Because functional exercises work for multiple muscle groups at the same time, they can help to increase muscle mass and improve cardiovascular fitness. Additionally, because functional exercises often require the body to move in multiple planes of motion, they can help to improve overall flexibility and range of motion.

Another benefit of functional training is that it can help to prevent injury. By focusing on functional movements, functional training helps to improve overall movement patterns, which can help to reduce the risk of injury. Additionally, because functional training requires the body to work in an unstable position, it can help to strengthen the stabilizing muscles that are often overlooked in traditional strength training programs.

This training can be performed by people of all fitness levels, from beginners to advanced athletes. However, it is important to work with a qualified trainer or coach who can help to design a functional training program that is appropriate for your fitness level and goals.

One of the most important aspects of functional training is the progression, it should be tailored to the individual and their goals. For example, a beginner may start with basic bodyweight exercises, such as squats and lunges, while an advanced athlete may perform more complex movements, such as plyometric exercises.

Functional training can also be incorporated into a variety of settings, including gyms, fitness classes, and even at home. Some popular functional training equipment includes kettlebells, medicine balls, and resistance bands.

In conclusion, This training is a type of exercise that focuses on replicating movements used in everyday life. It is effective for improving balance and stability, overall fitness and strength, flexibility, and range of motion, and preventing injury. It’s important to work with a qualified trainer or coach to design a functional training program that is appropriate for your fitness level and goals and it should be progressive. This type of training can be performed by people of all fitness levels and can be incorporated into a variety of settings, including gyms, fitness classes, and even at home.

Functional Strength? How is it different from functional Training?

Functional strength refers to the ability of the body to perform everyday movements and activities with ease, stability, and efficiency. This type of strength is often associated with movements such as lifting, pushing, pulling, twisting, and bending, rather than more isolated exercises like bicep curls.

Functional strength training involves exercises that mimic real-life movements and engage multiple muscle groups at once. This type of training is particularly beneficial for athletes, older adults, and individuals recovering from injury.

Some examples of exercises that can improve functional strength include:

• Squats: This exercise targets the legs and core, and is great for building lower body strength. It can be done with bodyweight, dumbbells, or a barbell, and can be modified to suit different fitness levels.
• Deadlifts: This exercise targets the legs, back, and core, and is great for building overall strength and power. It can be done with a barbell or a set of dumbbells and can be modified to suit different fitness levels.
• Lunges: This exercise targets the legs and core, and is great for building lower body strength. It can be done with bodyweight, dumbbells, or a barbell, and can be modified to suit different fitness levels.
• Push-ups: This exercise targets the chest, shoulders, and triceps, and is great for building upper body strength. It can be done with body weight or additional weight and can be modified to suit different fitness levels.
• Pull-ups: This exercise targets the back, shoulders, and arms, and is great for building upper body strength. It can be done with a pull-up bar or resistance bands and can be modified to suit different fitness levels.
• Planks: This exercise targets the core, and is great for building overall stability and endurance. It can be done with body weight and can be modified to suit different fitness levels.

Functional strength training is an essential aspect of a well-rounded fitness routine. It can improve balance, stability, coordination, and power, which can help prevent injuries and improve the overall quality of life. It is important to note that it’s best to work with a qualified trainer to help create a workout plan that is safe and effective for you and to progress gradually as you build strength.

Athletic Performance with functional training

Athletic performance refers to the ability of an individual to perform at a high level in a specific sport or activity. Athletic performance is influenced by a number of factors, including physical fitness, nutrition, mental toughness, and skill development.

Physical fitness is an essential component of athletic performance. A well-rounded fitness routine that includes strength training, cardiovascular exercise, and flexibility work can help improve an athlete’s overall fitness level. Strength training, in particular, is important for building muscle mass and power, which can help athletes perform better in their sport. Cardiovascular exercises, such as running or cycling, are important for building endurance, which can help athletes perform for longer periods of time. Flexibility work, such as stretching, can help improve the range of motion, which can help prevent injuries and improve overall performance.

Nutrition is another important aspect of athletic performance. Athletes need to consume a healthy and balanced diet that is rich in carbohydrates, proteins, and healthy fats to provide their bodies with the necessary energy and nutrients to perform at their best. It is also important for athletes to stay hydrated by drinking plenty of water.

Mental toughness is a key factor in athletic performance as well. Mental toughness refers to the ability to perform under pressure and to stay focused, motivated and positive when faced with difficult situations. Mental toughness can be developed through training and practice, such as visualization and goal setting.

Finally, skill development is an essential part of athletic performance. Athletes need to practice and develop their skills in order to perform at their best. This includes practicing the specific techniques and strategies of their sport, as well as practicing game-like situations.

Overall, athletic performance is a complex combination of physical fitness, nutrition, mental toughness, and skill development. By focusing on all of these areas and working on them consistently, an athlete can improve their performance and reach their full potential. It is essential to note that, in order to achieve optimal athletic performance, it’s best to work with a qualified coach or trainer who can create a personalized training program and guide the athlete through the process.

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1. Increased Energy: Morning workouts help boost your energy levels and provide a natural jumpstart to your day. Physical activity stimulates the release of endorphins, which enhance your mood and leave you feeling energized and focused.

2. Improved Metabolism: Exercising in the morning can rev up your metabolism, leading to increased calorie burning throughout the day. It jumpstarts your metabolic rate, helping you burn more calories even during periods of rest.

3. Enhanced Mental Clarity: Morning exercise promotes mental clarity and sharpness. It stimulates brain activity and improves cognitive function, allowing you to think more clearly, concentrate better, and enhance your overall productivity throughout the day.

4. Stress Reduction: Starting your day with exercise can help reduce stress levels. Physical activity triggers the release of feel-good neurotransmitters, such as serotonin, dopamine, and endorphins, which combat stress hormones and promote a sense of calm and well-being.

5. Better Sleep Quality: Regular morning workouts can improve your sleep quality. Physical activity helps regulate your sleep-wake cycle, making it easier to fall asleep at night and enjoy more restorative sleep, leading to increased overall well-being.

6. Consistency and Routine: Exercising in the morning establishes a consistent routine and helps you stay committed to your fitness goals. By completing your workout early in the day, you're less likely to skip it due to schedule conflicts or fatigue later in the day.

7. Appetite Regulation: Morning exercise can aid in appetite regulation. It can help suppress excessive hunger throughout the day, making it easier to maintain a balanced diet and manage weight effectively.

8. Boosted Mood and Confidence: Exercise releases endorphins, often referred to as "feel-good" hormones, which uplift your mood and increase self-confidence. Starting your day with a workout can set a positive tone for the rest of the day, promoting a sense of accomplishment and well-being.

9. Increased Physical Fitness: Regular morning workouts contribute to improved physical fitness. They help build strength, endurance, and flexibility, enhancing overall physical performance and reducing the risk of chronic diseases.

10. Time Management: By prioritizing a morning workout, you effectively manage your time. It allows you to allocate time for yourself before the demands of the day take over, giving you a sense of control and accomplishment.

1. Cleansing and Refreshing: Taking a bath after a workout helps to cleanse your body, removing sweat, dirt, and bacteria that may have accumulated during exercise. It leaves you feeling refreshed and rejuvenated.

2. Muscle Recovery: Immersing yourself in warm water can promote muscle relaxation and recovery. The heat from the bath can help soothe sore muscles, reduce inflammation, and alleviate muscle tension or tightness.

3. Improved Circulation: Bathing in warm water can enhance blood circulation in your body. This increased circulation helps deliver oxygen and nutrients to your muscles, aiding in their recovery and promoting overall healing.

4. Stress Relief: A warm bath can have a calming effect on your mind and body. It can help reduce stress, anxiety, and tension, allowing you to unwind and relax after a workout session.

5. Sleep Enhancement: Taking a bath before bed following a morning workout can promote better sleep. The warm water raises your body temperature, and when you exit the bath, the subsequent drop in temperature can signal your body to prepare for sleep.

Disadvantages of taking a bath after a morning workout:

1. Time Considerations: Taking a bath after a workout may add additional time to your morning routine. If you have a busy schedule, you may need to allocate extra time to showering or bathing, which can be inconvenient.

2. Delayed Cooling Down: Waiting to take a bath after a workout means you may need to wait longer for your body temperature to return to normal. This delay in cooling down could result in prolonged sweating or discomfort until you can freshen up.

3. Hydration Concerns: If you take a hot bath immediately after a workout, it may lead to excessive sweating, further dehydrating your body. It's important to ensure you stay properly hydrated before and during your bath to avoid any dehydration-related issues.

4. Skin Sensitivity: Some individuals may have sensitive skin that can react negatively to hot water, especially after a workout when the skin is already more sensitive due to increased blood flow. Prolonged exposure to hot water can potentially lead to dryness, itching, or irritation.

1. Rehydration: After several hours of sleep, your body becomes dehydrated. Drinking water first thing in the morning helps replenish the water lost during the night and kickstarts the rehydration process, allowing your body to function optimally.

2. Metabolism boost: Drinking water on an empty stomach in the morning can give your metabolism a jumpstart. It helps activate your digestive system and aids in the absorption of nutrients from the food you consume throughout the day, promoting efficient metabolism and better overall digestion.

3. Detoxification: Water acts as a natural detoxifier by flushing out toxins and waste products from your body. Drinking water in the morning helps stimulate bowel movements and supports the elimination of waste, which can contribute to improved digestive health and a cleaner system.

4. Increased energy levels: Proper hydration is essential for maintaining energy levels throughout the day. When you wake up, your body is in need of fluids to function optimally. By drinking water in the morning, you provide your cells with the necessary hydration, which can lead to increased energy, alertness, and overall productivity.

5. Brain function and mental clarity: Hydration plays a vital role in maintaining optimal brain function. Drinking water in the morning helps hydrate your brain cells, improving concentration, focus, and mental clarity. It can also alleviate fatigue and promote a positive mood.

6. Healthy skin: Drinking water after waking up can contribute to healthier, glowing skin. Proper hydration helps maintain skin elasticity, prevents dryness, and flushes out toxins that can cause skin issues. It may also help reduce the appearance of wrinkles and promote a more youthful complexion.

7. Weight management: Water is a zero-calorie beverage that can aid in weight management. By drinking water in the morning, you may experience increased feelings of fullness, which can help control appetite and prevent overeating throughout the day. Additionally, proper hydration supports proper digestion and can boost metabolism, potentially aiding in weight loss efforts.

8. Overall well-being: Staying hydrated is essential for overall health and well-being. Drinking water in the morning sets a positive tone for the day, promoting a healthy habit and ensuring that your body functions optimally. Proper hydration supports various bodily functions, including circulation, nutrient absorption, and temperature regulation.

1. Grounding and Connection: Walking barefoot on grass allows you to connect with the Earth's energy, known as grounding or earthing. It promotes a sense of connection and rejuvenation.

2. Refreshing and Invigorating: Walking on green grass in the morning can awaken your senses and provide a refreshing start to your day. The coolness and softness of the grass can invigorate your body and mind.

3. Stress Reduction: Being in nature, surrounded by greenery, has a calming and soothing effect on the mind. Walking on green grass can help reduce stress, anxiety, and mental fatigue, promoting a sense of relaxation.

4. Improved Circulation: Walking on grass stimulates the nerves on the soles of your feet, which can enhance blood circulation. This can contribute to better overall cardiovascular health and improved energy levels.

5. Enhanced Foot Health: Walking on natural surfaces like grass can provide a gentle massage to your feet, improving flexibility and strength. It can help stimulate the muscles, tendons, and ligaments in your feet, promoting better foot health.

6. Mood Booster: Walking on green grass in the morning can elevate your mood and increase feelings of happiness. The combination of fresh air, natural surroundings, and physical activity releases endorphins, which are known as "feel-good" hormones.

7. Vitamin D Absorption: If you walk on grass in the morning, you can also benefit from exposure to sunlight, which helps your body produce vitamin D. This vitamin is essential for bone health, immune function, and overall well-being.

1. Rich in Vitamin C: Amla is one of the richest natural sources of Vitamin C, which helps boost the immune system, supports collagen production, and aids in wound healing.

2. Antioxidant Powerhouse: Amla is packed with antioxidants that help protect the body against oxidative stress and reduce the risk of chronic diseases such as heart disease and cancer.

3. Digestive Health: Amla contains dietary fiber that aids in digestion and promotes bowel regularity. It can help relieve constipation, improve nutrient absorption, and support a healthy digestive system.

4. Hair and Skin Health: Amla is known to promote hair growth, prevent premature graying, and improve the overall health of hair. It also helps nourish the skin, reduce acne, and improve skin complexion.

5. Heart Health: The antioxidants present in amla help reduce inflammation, lower cholesterol levels, and improve heart health. Regular consumption of amla may help prevent heart disease and maintain healthy blood pressure levels.

6. Diabetes Management: Amla has shown potential in regulating blood sugar levels and improving insulin sensitivity. It may be beneficial for individuals with diabetes or at risk of developing diabetes.

7. Eye Health: Amla contains antioxidants like Vitamin C and Vitamin A, which are beneficial for eye health. Regular consumption of amla may help reduce the risk of age-related macular degeneration and cataracts.

8. Anti-inflammatory Properties: Amla has anti-inflammatory properties that help reduce inflammation in the body. It may help alleviate symptoms of inflammatory conditions like arthritis and asthma.

9. Liver Health: Amla has hepatoprotective properties that support liver health and help detoxify the body. It may help protect the liver from damage caused by toxins and promote its proper functioning.

10. Anti-aging Benefits: The antioxidants and nutrients in amla help fight free radicals, delay the signs of aging, and promote overall vitality and well-being.