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Best Foods to Prevent a Cold, According to Doctors – Eat This, Not That

Dec, 31st 2020 2:50 pm, Article Recommended by Dr. J. Smith

During those months when the temperature drops, more people start to suffer from the common cold. While catching a cold is more of an annoyance than anything else, when you're living in the midst of a pandemic, you want to make sure you're staying as healthy as possible. So that means doing all you can to avoid a pesky cold. And that starts in your kitchen.

The foods you eat can play a big role, as you want to make sure your diet is filled with immune-boosting foods.

"Eating a healthy diet helps ensure that your immune system is strong enough to fight off infections," says Cedrina Calder, MD MSPH, a preventive medicine doctor in Nashville, Tennessee. "Certain nutrients play an important role in a healthy immune response."

So one food isn't just going to magically prevent you from ever getting sick again, but loading up on foods with essential nutrients will keep you on the right path, hopefully away from catching any colds.

"If you want to boost your immune system's resilience, you need to move from a stress eating diet, to an acid-kicking strength eating diet," says Dr. Daryl Gioffre, nutritionist and author of Get Off Your Acid and Get Off Your Sugar. "A strength eating lifestyle is based on adding low acid, high alkaline plant-based foods that help you gain energy, lose weight, and lower the inflammation levels in your body."

To help you out, here's a full list of the best types of nutrients and foods that best prevent you from catching a cold. While you're making healthier choices, be sure to try out any of The 7 Healthiest Foods to Eat Right Now.

"Vitamin A plays a significant role in fighting infections," says Calder. "Great sources of vitamin A include foods with orange-colored flesh like sweet potatoes, carrots, and squash. In addition, vegetables like spinach and broccoli are also packed with vitamin A."

"Sprouts are baby versions of the vegetables they grow into, and they are undeniable superfoods," says Gioffre. "Sprouts are also jam-packed with nutrients, particularly sulforaphane and isothiocyanatetwo compounds that have demonstrated immune-boosting anti-cancer properties. Along with boosting immune function, broccoli sprouts are also loaded with antioxidants, such as glucoraphanin, that help your body fight off illnesses. In fact, these sprouts are the number one cancer-fighting food you can put into your body, because of their ability to boost immune function and strengthen your resilience. A general rule of thumb is that sprouts have thirty times the nutrition of the fully grown version of that vegetable."

Go ahead and pile them on top of your salad! Gioffre suggests "using them in lieu of lettuce altogether" if you're feeling adventurous.

"Vitamin C serves as an antioxidant and stimulates immune cells," explains Calder. "Some of the best sources of vitamin C include bell peppers, broccoli, citrus fruits, and berries."

"Because watercress is an extremely low-calorie yet vitamin- and mineral-rich food, it is highly nutrient-dense. In fact, it ranks as the most nutrient-dense food on the CDC's Powerhouse Fruits and Vegetables list, in part thanks to its concentration of minerals, including magnesium, calcium, manganese, and potassium, along with vitamins A, C, and K," Gioffre explains. "Like the other cruciferous vegetables, it's rich in free radicalneutralizing antioxidants that strengthen your cells and protect your immune system."

Treat it as you would any other leafy greentoss it "in salads, sandwiches, smoothies, and sauts," Gioffre says.

"Vitamin D serves an important role in immune function but [a] deficiency in vitamin D is very common," Calder explains. "To help meet your vitamin D needs, incorporate foods like fatty fish including salmon, tuna, and mackerel into your diet."

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"Celery is mostly water and incredibly hydrating, yet high in soluble and insoluble fiber and mineral content," Gioffre says. "Indeed, it contains an array of minerals essential to a healthy immune system, that also help neutralize acids and toxins that make you more vulnerable. Celery also contains anti-inflammatory compounds that can help dampen that internal fire throughout the body that ultimately suppresses immune function, thus reducing risk of infection and disease."

"Vitamin E is another antioxidant that helps regulate the immune system," Calder says. "Nuts, seeds, and oils like almonds, hazelnuts, sunflower oil, and sunflower seeds provide a good amount of vitamin E."

"Avocados are a good source of Glutathionea powerful antioxidant associated with immune system health, needed for the lymphoid cells," Gioffre says. "Avocados also contain vitamins A, C, and E, which are antioxidants that strengthen your immune system. It literally is the perfect immune-boosting and protecting food."

"Zinc is a mineral that is necessary for the development and function of immune cells," Calder says. "If you're a seafood lover you're in luck because oysters contain more zinc than any other food. Crab and lobster are also good sources."

Any excuse to eat more lobster, right?

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Best Foods to Prevent a Cold, According to Doctors - Eat This, Not That

New year, new you: Methods to keeping a healthy resolution – Greensburg Daily News

Dec, 31st 2020 2:50 pm, Article Recommended by Dr. J. Smith

KOKOMO - As 2020 comes to a close and people across the world look towards 2021, many of those same people will begin to contemplate their New Years resolution. Losing weight, swearing less or being a better person are often discussed, but in the end, many find it difficult to see their goals through.

The question of how to keep resolutions has many answers, depending on a persons goal, but patience and perseverance are two strategies many in the know agree on.

One of the most important processes to any goal or resolution is to break it down to smaller steps and then plot your course to those steps. Kokomo Family YMCA Director of Wellness Allysha Smith advises using S.M.A.R.T. specific, measurable, attainable, realistic, and time-based goals, no matter what they hope to accomplish in the new year.

Everybody is different, so because one person is able to lose a pound a week and the next person is only able to lose maybe half a pound every other week, its going to vary, the personal trainer said, adding that goals like losing 50 pounds in two months would be unreasonable. I think the best thing to go about is writing out your S.M.A.R.T. goals. I think if you can really sit down and think about what your S.M.A.R.T goal is that will really help you establish a goal that you can attain reasonably.

Megan Allen, a dietitian for Community Howard Regional Health, said goals and resolutions often fall off or flop due to being too vague or too big. Instead of these sweeping goals, Allen encouraged people to examine not just their goals but the steps to accomplish their goals, a process she calls reverse engineering.

For someone whose goal is to exercise more, she suggests examining what its going to take for that to happen. Needing a gym membership, subscribing to a streaming service, looking up workout videos on YouTube to get a library of routines to do at the gym are all parts of that goal. Once thats sorted, deciding what time of day the gym is a possibility for someone and then examining if childcare or work schedules will need to be rearranged are things to look into. Any goal or resolution can be broken down.

Even just having a specific, measurable goal actually needs a lot more planning than just that, she said. You need to completely reverse-engineer that goal so you know exactly what thats going to look like in your life personally.

Allen added that she always asks people choosing to start a weight loss journey how they want to feel at the end. She said that while the number on the scale may be motivation at the beginning, sometimes it can lose its luster. She encourages people to take note of non-scale victories like how they feel instead of what their numerical weight is.

She also cautioned that the common all or nothing mindset of totally giving up certain foods being unhealthy and restrictions are common in typical fad diets. She recommends concerning yourself with the healthy foods you can add to your diet rather than telling yourself not to eat something.

I tend to find that some of those less healthy foods just naturally work their way out, or the portions of those foods naturally become a little bit smaller, because youre eating more foods that build you up, Allen said. You just naturally just dont want those foods as much, but theyre definitely still a part of your diet, but its that mindset shift of what can I add to my body? instead of just automatically going to Im trying to improve my body, what do I have to cut out?

Howard Community Executive Director of Outpatient Behavioral Health Matt Oliver also encourages breaking resolutions and goals into small parts. This gives everything the person does purpose, and giving actions is something Oliver cannot stress enough. Not only does this make goals more manageable, but it gives the person steps they can celebrate completing with their friends and family, which helps raise confidence.

The more you do those small things, the more confidence you feel, he said. The more confidence you feel, the more confidence youll have to go bigger, to go broader and to sustain that change.

[H]appiness is not the destination, happiness is in the growth and in the process. Be patient and celebrate the small stuff.

Oliver said to make sure any resolution, for New Years or otherwise, are focused on purpose, break them down into small, obtainable steps, and celebrate all along the way. He stressed the importance of looking at why someone is choosing to complete a resolution and ask, what does (the resolution) mean for you and what does it allow for you thats different from today?

With the current COVID-19 pandemic, its reasonable not everyone who wants to choose weight loss as a resolution feels comfortable heading to the gym each week to work out. Smith said there are plenty of ways to be active while staying home. Searching YouTube for at-home workout videos is a place to start, and just trying to be active for 30 minutes a day though activities like aerobics or yoga can be helpful.

Whatever the goal, Smith said to remember results take time.

Its going to be hard, but its going to be worth it in the end, she said. We are in a place in this world where we want instant results and, unfortunately, thats not how this works. You have to give yourself time to achieve realistic goals.

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New year, new you: Methods to keeping a healthy resolution - Greensburg Daily News

After losing 100 pounds, Houston trainer makes a Pledge to help others change their lives – Houston Chronicle

Dec, 31st 2020 2:50 pm, Article Recommended by Dr. J. Smith

Westbury resident Andres Loperena remembers a time when he struggled to kneel down and tie his own shoes. In high school, he sported slip-ons so no one would notice.

That was only 12 years ago, but it feels like 40, Loperena said.

These days, the 30-year-old weighs 100 pounds less than when he graduated high school. He has turned his own weight loss journey into a business: Pledge To Fitness in Bellaire.

I built Pledge as a solution to all my problems, Loperena said. Its all the answers to the questions I asked years ago. People gave me 4,000 places to go, 1,500 diets to follow. I think Pledge would have been the solution to my problems.

He basically synthesized all he learned from his own experiences into one place, where he can create customized programs for individual clients.

The first step is a 3D body scan, which provides body composition and fat percentages, as well as concise weight and measurements.

Then, Loperena or a trainer on his team asks clients to describe in detail their own health journey.

Tell me how you got here, Loperena asks.

Combining the information from the scan with personal stories allows Pledge to build a program that matches an individuals lifestyle and goals. Each fitness prescription blends strength training, mobility work, massage, yoga and Pilates. In addition, clients are coached in nutrition and recovery.

Weve become a one-stop shop, Loperena said. People come in so beat up from other places. You need massage, corrective exercise.

He wants each person who walks through his doors to know that Pledge will take care of them.

Were worried about you holistically, he said. Were worried about you in the long-run. I want to help you start living a different life.

No one ever said that to him. Instead, Loperena learned gradually.

Originally from Venezuela, he moved to Houston with his parents Martin Loperena and Clara Rojas in 1999 at age 10. His mother had been diagnosed with breast cancer, and she came to the area for its world renowned medical care. The family also wanted to be close to his uncle, cardiologist Gustavo Grieco.

Loperena shouldered stress from the move and worries about his mother. He took comfort in the junk foods he was discovering in his new hometown, especially Diet Mountain Dew, candy and pizza. When he started driving, fast foods were a new temptation.

By his freshman year in high school, Loperena weighed 227 pounds.

Then, he discovered he had sleep apnea, after landing in the hospital with petit mal seizures, which are short but can be dangerous.

I was always tired, he said. I was always in bed. I was depressed.

By senior year, Loperena weighed 350 pounds. He was finally getting treatment for his sleep apnea but still gaining weight, despite trying fad diets like Atkins and South Beach.

After graduating, Loperena went to Spain with his family in the summer of 2008.

I didnt fit anywhere, he said. I didnt fit in the chairs. I didnt fit through the doors. This isnt normal. Im living a lifestyle that doesnt make sense.

By the time Loperena enrolled at the University of Houston, change was in the air.

I just had enough, he said.

While in college, he met with a nutritionist who taught him about portion control, and joined Life Time Fitness, where hours on the elliptical machine helped him drop 80 pounds. He also tried Quick Weight Loss Center and lost another 76 pounds - but gained much of it back.

At school, he discovered psychology, which would become his major.

The big anxiety issues, fitting in, self-esteem were all part of the class, Loperena said. I was like, I didnt know we came with a manual. I wanted to learn more.

All of these small moments combined changed trajectory. Rather than plan a career as a therapist, he decided to help people as a trainer who could guide them through fitness and nutrition.

I wasnt quite sure of how to get there, but even if I could help one person, I wanted to do it, Loperena said.

With weight loss came improved health and emotional well-being. He no longer had sleep apnea or seizures. Something as simple as being able to kneel down and tie my shoes helped me fell like no one can stop me now, he said.

Loperena signed up at National Personal Training Institute in 2012. He became certified in personal training, sports nutrition, as well as kettlebell and suspension (TRX) training.

At age 23, Loperena started his own company. At first, he operated as a team of independent trainers at another gym, but he quickly became frustrated with not having his own facility. He wanted to create an environment where all of the trainers operated in the same way and followed the research on how to best help others.

Lets make the training the best we can, he decided. Fitness is a relationship. You have to love fitness, since you have to do it for the rest of your life. If theres any relationship thats worth working on, its that one.

Last year, Loperena made Pledge to Fitness a brick-and-mortar reality. Before COVID-19, he was operating a team of 10 trainers and serving 80 to 90 clients, including his parents.

Then the pandemic halved his clientele.

Still, Loperena has no plans to abandon on his dream of helping others reach their health goals.

Thats why he settled on the name, Pledge. Its a promise he makes to support clients on their journey - as well as a nod to the pledge they must make to commit to their own health.

This is personal, Loperena said. We take your health personally here - and that makes a difference. Its never too late to start - and every minute you have with a better quality of life is a better minute.

At Pledge to Fitness, all ages and fitness levels are welcome, he added.

Bellaire resident Donna Grehn looks forward to her workouts at Pledge, and stops by three days a week for sessions. She first started training with Loperena at her home - and was excited to learn that he opened a location in her neighborhood.

He really listens, said Grehn, who was an aerobics instructor for 10 years. I know how to work out hard, but I needed to work out smart and differently. If Im going to lift weights and change my body, hes the guy Im going to.

Heights resident Will Drennan believes that Loperenas own story better equips Loperena to help clients like him.

Trainers who start out fit and ripped from the beginning, they dont know how I feel, he said. Starting off skinny and staying fit is definitely different than starting out bigger and trying to lose weight.

Loperena never makes Drennan feel judged - or asks him to stick to a strict diet. The trainer never pushes him through pain in a fitness routine.

Hes struggled through this - and he gets it, Drennan said. He takes everything in steps. You dont have to do it all at once, unlike other gyms.

And that makes health more obtainable, Drennan explained.

Weight loss is a journey - but then you have to learn to keep it off, Drennan said. You have to have a sustainable way of getting there and staying there. Thats what I like about Pledge - its realistic. And that makes it a much better experience.

Lindsay Peyton is a Houston-based freelance writer.

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After losing 100 pounds, Houston trainer makes a Pledge to help others change their lives - Houston Chronicle

From the editor’s desk: Focusing on what’s important in 2021 – East Oregonian

Dec, 31st 2020 2:50 pm, Article Recommended by Dr. J. Smith

Im not sure why maybe pandemic fatigue, holiday indifference or just absentmindedness but the end of 2020 has sort of snuck up on me.

Make no mistake, Im as ready for this year to be done and in the rearview mirror as everyone else. I just hadnt put much thought into the fact that this is the final week of a rather forgettable year.

Maybe some of my year-end apathy can be attributed to the fact that as Ive gotten older, Ive lost my tolerance for making resolutions. Im not sure what specifically triggered the change, but Im of the opinion now that if I want to improve something in my life, why would I wait until the first of the year to do it? When I was younger and would ring in the new year with a pledge to be a better person in some way, I, like so many others, failed miserably to make it stick. Come to think of it, that might be the exact reason I stopped.

After all, nothing reeks of absolute failure quite like the resolution to lose weight only to somehow pack on the pounds during the first few months of the new year. I mean, who among us havent tried the Im going to hit the gym every day of the week resolution? I know I have, and I should have known that I would fail from the get-go. If going to the gym equalled driving past the gym on my way to somewhere else, then I did indeed accomplish my resolution.

I have also tried the Im going to read a book a month this year resolution. That, once again, was a complete failure, unless you count the times I looked at a book on my way to picking up the TV remote, tablet, cellphone or any number of electronic devices to keep myself entertained.

I just dont do resolutions.

That being said, maybe 2021 will be the year I think about fine-tuning certain aspects of my life.

I spent most of our Christmas break doing a lot of thinking. It was the first Christmas holiday without my father, who passed away in June. Truth be told, it was probably my first chance to really mourn the loss or rather allow myself to mourn the loss. I spent a lot of time remembering prior holidays and what they were like with him around. That emptiness, I believe, is something that I will probably live with for a while.

On the flip side, Christmas 2020 was my first as a grandparent. My grandson, Hudson, was born in November. So, the holiday afforded the chance to be optimistic about the future and to look forward to providing the same kind of special memories for my grandson that my father provided for his grandchildren.

My Christmas reflections reminded me that the value of my life really anyones life should be defined by the connections made with family and friends, and Im hoping I can use that as a guide for focusing on whats important in 2021.

No, Im not going to make any resolutions to save money or lose weight; instead, my focus will center on continuing to build meaningful and lasting relationships both personally and professionally and making sure friends and family all know what they mean to me. Life, as 2020 has certainly pointed out to all of us, is too short to take for granted.

Thats what Im shooting for in 2021, and I hope our readers and subscribers also find what makes them happy most in the new year.

Andrew Cutler is the publisher/editor of the East Oregonian.

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From the editor's desk: Focusing on what's important in 2021 - East Oregonian

How to Make the Healthiest Pizza Dough at Home – Eat This, Not That

Dec, 31st 2020 2:50 pm, Article Recommended by Dr. J. Smith

When I tell other chefs how I make my pizza, the reaction I usually get is, "You're crazy!" And this in New York City, a town where chorizo ice cream is on the menu. It's true, my method takes a lot more time and costs a bit more, but I think it's worth it. The secret is the dough.

I make it the way it was made many years ago in Italy before the technique was abandoned in favor of cheaper, less labor-intensive ways. These days, people roll out of bed, go to 3 weeks of pizza training, and think they're a pizza baker. But it's not just the recipe. You have to understand the chemistry of baking.

I have a lot of passion for my job, and because I'm curious, I like to discover new techniques. It took me nearly three years to come up with my recipe for healthier pizza dough. It started when I met a man who worked at a famous Italian flour company in Italy. He told me there's another way to make pizza. In short, use a better quality of flour, and you'll get a better result.

So I started experimenting.

It was 2013. In Italy, flour is classified into four main types2, 1, 0, and 00according to the way it's produced and how finely it's milled. Type 2 is the coarsest, and type 00 the finest.

You may have heard of type 00 flour. It's the Italian type commonly used for fresh pasta and pizza dough, and chances are, you will find a bag in every corner grocery store and pizzeria. It's as common as red-checked tablecloths.

But it's also the most highly refined variety of flour and not necessarily the most nutritious. The milling process strips it of nearly all of its bran, as well as its vitamins and minerals. It's very similar to American white flour, which is so nutritionally deficient, the government requires it to be enriched with iron, vitamin B, and other things that were lost during the harsh refining process.

For many years, I used 00 flour because everyone else did. But then I started to learn more about nutrition, and I made a change that makes my pizza far more nourishing and something you can build a healthy diet around.

For the pizza at my restaurant Ribalta in New York City, I use type 1 stone-milled flour from an Italian maker called Le 5 Stagioni. Stone-ground flour, which is literally made by pulverizing the grain between two heavy stones, is more expensive to produce, and that's one reason why many restaurants don't use it. One 50-pound bag of 00 flour imported from Italy will run $27. A bag of the stone-ground will cost me $37.

The flour you'll be using is better for your body, but the biggest difference between my pizzathe pizza you will be eating on this dietand regular pizza is the raising time. Keep in mind that dough needs to be fermented for a long time in order for the yeast to go to work and the gluten to be adequately broken down.

I allow my dough to rise for at least 36 hours. That's a full day and a half. Generally, other pizzerias might let their dough rise for no more than 5 hours. It ends up heavy, like a rock in your stomach. No wonder you fall into a food coma after you eat a slice. My process costs a bit more. From a business perspective, it doesn't make the most sense, but my customers tell me over and over again that they can taste the difference. My pizza is lighter; it melts in your mouth. Customers claim that they could eat two of them at one sitting.

Your average corner pizza place doesn't do it my way because it takes training to learn to make pizza this special way, and getting your staff up to speed is expensive.

Fermenting your dough also requires spacelots of it. At Ribalta, I make dough three times a day and store up to 600 balls in a large walk-in refrigerator, where they can slowly ferment at 42F. Regular pizzerias are about volume and turnover. They're looking to sell a slice quickly and cheaply, sometimes for as low as 99 cents. They often don't have the time or the space to store large amounts of dough and let it rise. They frequently don't have the knowledge either, having been taught the quick and dirty way to make their product.

When you make the dough according to my recipe, there are some advantages, too. Uncover them, along with my dough recipe, below. And for more, check out Chef Pasquale Cozzolino's The Pizza Diet.

Despite its wholesome reputation, white flour is one of the most nutritionally deficient substances you can put into your body. Everything that was once healthy in the wheat kernel gets stripped away in the lengthy refining and bleaching process. It has virtually no fiber, and more than 100 vitamins are also removed. By using a better type of flour, you give your body more of the fiber and vitamins that are lost with white or 00 flour. Studies have shown that we absorb vitamins and minerals better from fermented bread than nonfermented.

The long fermentation process breaks down the bread's gluten, allowing our bodies to properly digest it. It might even be possible for those who are gluten intolerant to follow this diet.

That distended belly and uncomfortable feeling you get after eating some pizza may not be all in your head. Research suggests that when bread doesn't get fermented before you eat it, your body is forced to break it down in your belly, producing gas and bloating.

The particles in stone-ground flour are larger than those in flour made by the traditional industrial method. It's harder to digest, which is actually a good thing, as it's slower to absorb into our bloodstream and leads to a smaller spike in blood sugar.

Making dough right takes time. You don't want to have to do it daily. So the following recipe is designed to make enough for at least a week's worth. Keep the dough refrigerated until ready to use. Or double the recipes and freeze half for another week.

35 oz cold water1 tsp dry yeast3.65 lb Italian stone-ground flour3 Tbsp sea salt

Looking for more tips on exactly how you can eat pizza and still lose weight? The Pizza Diet has it all.

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How to Make the Healthiest Pizza Dough at Home - Eat This, Not That

For How Long Should You Do Cycling For Weight Loss? Expert Reveals Important Do’s And Don’ts Of Cycling – NDTV

Dec, 29th 2020 4:00 am, Article Recommended by Dr. J. Smith

You must do cycling for 20-30 kms on an average, to lose weight

Weight loss: Cycling, as we all know, is a recreational exercise. It is a form of cardio workout, which can help you with both weight loss and fat loss. You need to do it for a certain amount of time, at a certain amount of speed, on a regular basis, to reap weight loss benefits from cycling. We speak to celebrity fitness trainer Vinod Channa, about the basics one needs to follow when doing cycling, and how can one lose weight by doing it regularly.

According to Channa, one must cycle for at an hour or more, for fat loss. "Cycling is a cardio workout, in whichone usually begins to burn fat only after the first 20 minutes. If you are walking, the fat burn will begin after that amount of time. So make sure thatyou do cycling for at least 30 minutes," he says.

Also read:Cycling Health Benefits: Weight Loss, Better Stamina, Toned Body And More

For outdoor cycling, try to begin on a flat surface. Once your body adapts to cycling on a flat surface, then you can take uphill routes, using higher gears on your bicycle. "If you are beginner, begin with cycling for no more than 20 or 30 minutes, and increase your speed gradually," says Channa.

This is especially important for people who do outdoor cycling. In your route, you may have to cycling on a bumpy rode with pot holes, etc. "It may put a strain on your back and may increase the risk of injury. In order to reduce this risk, you must do dynamic stretches before and after you go for cycling," Channa tells DoctorNDTV.

Extend your arms, back, ankles, legs, etc. You should also do some lower back and spine exercises.

On an average, one must do cycling for around 20 to 30 kms. But Channa suggests that instead of focusing on the distance, one must focus on the duration of cycling, which should be for one hour or more.

Do some stretching exercises before and after your cycling routinePhoto Credit: iStock

Also read:Pre And Post Workout Nutrition For Cardio Exercises, Simplified By A Nutritionist

For outdoor cycling, the speed will vary as per the traffic on the roads. So, one is likely to go faster and then slower, and then again faster, if s/he is cycling on busy city roads. Channa recommends that you can try cycling at a faster pace for one minute, and then at a slower pace for the next minute. This speed can be maintained throughout your journey.

Here another thing that you can do: "Make sure you check your heartbeat regularly throughout your ride. It should hit somewhere around 110 beats per minute, and then increase to 130 beats per minute (for example), then wait for 10 seconds, and then it should be maintained at 110 beats per minute. This is the way of training your heart during a cardio workout," says Channa.

If you find this too difficult to follow, you can simply follow the one minute fast pace and second minute slow pace rule mentioned above. Cycling in this way can also help in building your stamina.

Also read:Try This 2-Circuit Cardio Workout At Home To Shed Some Calories

Cycling, essentially is done by sitting on the cycle seat, pedalling with your legs. It can definitely help toning of your calf muscles and thighs. But, if you want to lose weight progressively, you need to do some weight training before going for cycling. It is important to do weight training before,because if you opt for doing it after cycling, a lot of your energy will already be invested.

"The weight training that you do before cycling will depend on your target. Spend somewhere around 15 to 30 minutes on it. If you do weight training before cycling, then you can also reduce the duration of cycling to 45 or 30 minutes," explains Channa.

(Vinod Channa is a celebrity fitness trainer based in Mumbai)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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For How Long Should You Do Cycling For Weight Loss? Expert Reveals Important Do's And Don'ts Of Cycling - NDTV

Weight Loss Plateau? Here’s Why You’re Probably Not Losing Weight – Seekers Time

Dec, 29th 2020 4:00 am, Article Recommended by Dr. J. Smith

They say summer bodies are made in the winter, and being that we are smack dab in the beginning of winter, now is the perfect time to get your weight loss journey started. If your like most people, your weight loss efforts consist of working out and eating a well-balanced diet (or trying to). But sometimes, in your efforts to lose weight the right way, you can hit a plateau and all weight loss progress has seemingly come to a complete stop.

Why does this happen?

Hitting a weight loss plateau can be absolutely devastating, frustrating, and actually make you want to give up but giving up isnt the solution here. There are indeed ways to get over weight loss plateaus like intensifying your workouts or reducing your portions even more, but until you look at your current fitness plan, you wont know which direction to go in to start seeing results again.

Everything from water consumption to not reading labels, there are certain things you could be doing that is causing you to slow your weight loss progress and not even know it. The following are possible reasons why your weight loss progress has come to a screeching halt.

In most cases, when youre having trouble losing weight, its likely because youre consuming too many calories, and believe it or not, we tend to underestimate how many calories we take in. The good news is that there are tools to help you in this area. A food scale will help in weighing your food and a calorie counter will help you keep track of your daily caloric intake, which is especially helpful if youre trying to remain under a certain number.

Portion size is really a state of mind. When most people have big plates, they tend to put more food on the plate than they really need to feel full. Also, just because you put a certain amount of food on your plate, that doesnt mean you have to eat it all, despite our parents telling us to eat everything on our plates when we were kids.

The thing to remember is that you can always go back for more if youre still hungry But you also have to remember that youre not supposed to eat till youre stuffed you eat just enough to feel content. If you know you struggle with portion control, there are actually sectioned plates and containers with proper portions made into the plate or container to help you get a feel of the right amount of food to consume.

To be fair, some people just dont like vegetables, either due to the taste or the texture but its still a very necessary part of your diet. Instead of not eating vegetables all together, consider drinking your vegetables in a weight loss juice cleanse. Juice cleanses are a wonderful alternative to get your necessary veggie intake versus running the risk of overcooking your vegetables and losing all of its nutritional value. The only thing you want to do is make sure youre choosing a juice cleanse thats 100% raw.

If youre dealing with a sleep disorder, there are products to help you with that, but at the same time, exercise is one of the best ways to get a good nights rest. The important thing here is to be able to recognize that youre not getting enough sleep.

When you sleep, your body is recharging itself to repair and rebuild tissues, and when you dont give your body the proper time to do that, it can leave you feeling tired, weak, and ultimately, unmotivated to even continue on your weight loss journey. Melatonin is a natural supplement designed to aid with getting ample sleep, and exercise is as well. If youre still not getting enough sleep, consult with your doctor.

You can do all the cardio in the world but if you dont build muscle in conjunction with your cardio workouts, youll only break down your muscle. Any form of resistance training is going to burn a significant amount of calories than just doing cardio. This will build your metabolism and sculpt your body to stay toned and muscular, which will enhance your appearance even more when combined with a cardio regimen.

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Weight Loss Plateau? Here's Why You're Probably Not Losing Weight - Seekers Time

Weight Loss Surgery Benefits Underlined by Increased COVID-19 Risks Among Patients Struggling with Obesity, says Beverly Hills Physicians – PR Web

Dec, 29th 2020 4:00 am, Article Recommended by Dr. J. Smith

The medical group performs health and beauty procedures for patients throughout Southern California.

LOS ANGELES (PRWEB) December 28, 2020

A November 25 article on CBS Boston reports on how the well-known increased risks for sometimes life-threatening or disabling complications for COVID-19 among obese individuals are becoming a major factor in the decisions patients make to undergo weight loss surgery. The article notes that coronavirus patients who are obese tend to get sicker, require lengthier hospital stays, and are more likely to die due to either COVID or their comorbidities. Possibly as a result of the pandemic, a doctor interviewed in the article said the number of patients turning to weight loss surgery has doubled. Southern California health and beauty medical group Beverly Hills Physicians says that while a bariatric procedure such as a sleeve gastrectomy cannot solve all obesity-related health issues overnight, once the weight is lost it can significantly reduce risks for cardiovascular disease, high blood pressure, diabetes, and more, while also leading to a better quality of life.

The Los Angeles-based medical group says that, for individuals fighting against obesity, losing weight and keeping it off long-term through diet and exercise alone can be incredibly challenging due to the bodys natural survival mechanisms. Beverly Hills Physicians says that the body becomes accustomed to consuming a certain number of calories each day, and when intake is suddenly decreased, hunger signals are ramped up to fight against what was once a danger signal of a possible famine. Constant cravings are near impossible to ignore and are often the culprit in undoing the natural weight loss an individual has worked so hard to achieve.

Beverly Hills Physicians says that with weight loss surgeries such as a sleeve gastrectomy, procedures enable patients to not only lose the weight but to successfully keep it off long term. With a sleeve gastrectomy, a portion of the stomach is removed, thus reducing the number of calories an individual can comfortably consume. Further, the Southern California health group adds that with the removal of some of the stomach, hormonal hunger signals are also reduced or eliminated, allowing patients to better adhere to their diet.

Beverly Hills Physicians adds that, ironically, the pandemic may make it easier in terms of convenience for some patients to get a procedure as being able to work at home may mean that patients will be able to reduce their downtime when it comes to their jobs. Moreover, the need to essentially eliminate most outside activities makes this as good a time as any in which to recuperate from a procedure.

Readers interested in learning more about weight loss surgery with Los Angeles-based health and beauty medical group Beverly Hills Physicians can call 1-800-788-1416 or visit the clinic's website at

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Weight Loss Surgery Benefits Underlined by Increased COVID-19 Risks Among Patients Struggling with Obesity, says Beverly Hills Physicians - PR Web

Why so many of us can’t lose weight with exercise? – Borneo Bulletin Online

Dec, 29th 2020 4:00 am, Article Recommended by Dr. J. Smith

Gretchen Reynolds

THE NEW YORK TIMES/ CNA Can exercise help us shed kilos? An interesting new study involving overweight men and women found that working out can help us lose weight, in part by remodelling appetite hormones. But to benefit, the study suggested, we most likely have to exercise a lot burning at least 3,000 calories a week. In the study, that meant working out six days a week for up to an hour, or around 300 minutes a week.

The relationship between working out and our waistlines is famously snarled. The process seems as if it should straightforward: we exercise, expend calories and, if life and metabolisms were just, develop an energy deficit. At that point, we would start to use stored fat to fuel our bodies continuing operations, leaving us leaner.

But our bodies are not always cooperative. Primed by evolution to maintain energy stores in case of famine, our bodies tend to undermine our attempts to drop kilos. Start working out and your appetite rises, so you consume more calories, compensating for those lost.

The upshot, according to many past studies of exercise and weight loss, is that most people who start a new exercise programme without also strictly monitoring what they eat do not lose as much weight as they expect and some pack on kilos.

But Assistant Professor of Nutrition at the University of Kentucky Kyle Flack began to wonder a few years ago if this outcome was inevitable. Maybe, he speculated, there was a ceiling to peoples caloric compensations after exercise, meaning that if they upped their exercise hours, they would compensate for fewer of the lost calories and lose weight.

For a study published in 2018, he and his colleagues explored that idea, asking overweight, sedentary men and women to start exercising enough that they burned either 1,500 or 3,000 calories a week during their workouts. After three months, the researchers checked everyones weight loss, if any, and used metabolic calculations to determine how many calories the volunteers had consumed in compensation for their exertions.

The total, it turned out, was an average of about 1,000 calories a week of compensatory eating, no matter how much people had worked out. By that math, the men and women who had burned 1,500 calories a week with exercise had clawed back all but about 500 calories a week of their expenditures, while those burning through 3,000 calories with exercise ended up with a net weekly deficit of about 2,000 calories. (No ones overall metabolic rate changed much.)

Unsurprisingly, the group exercising the most lost weight; the others did not.

But that study left many questions unanswered, Dr Flack felt. The participants had performed similar, supervised workouts, walking moderately for 30 or 60 minutes, five times a week. Would varying lengths or frequencies of workouts matter to peoples caloric compensation? And what was driving peoples eating? Did the differing amounts of exercise affect peoples appetite hormones differently?

To find out, he and his colleagues decided to repeat much of the earlier experiment, but with novel exercise schedules this time.

So, for the new study, which was published in November in Medicine & Science in Sports & Exercise, they gathered another group of 44 sedentary, overweight men and women, checked their body compositions, and asked half of them to start exercising twice a week, for at least 90 minutes, until they had burned about 750 calories a session, or 1,500 for the week. They could work out however they wished many chose to walk, but some chose other activities and they wore a heart rate monitor to track their efforts.

The rest of the volunteers began exercising six times a week for about 40 to 60 minutes, burning close to 500 calories a session, for a weekly total of about 3,000 a week. The researchers also drew blood, to check on the levels of certain hormones that can affect peoples appetites.

After 12 weeks, everyone returned to the lab, where the researchers refigured body compositions, repeated the blood draws and began calculating compensations.

And again, they found a compensatory threshold of about 1,000 calories. As a consequence, only the men and women in the group that had exercised the most six days a week, for a total of 3,000 calories had shed much weight, dropping about 1.8kg of body fat. Interestingly, the researchers did uncover one unexpected difference between the groups. Those burning about 3,000 calories a week showed changes now in their bodies levels of leptin, a hormone that can reduce appetite.

These alterations suggested that exercise had increased the exercisers sensitivity to the hormone, enabling them to better regulate their desire to eat. There were no comparable hormonal changes in the men and women working out less.

In essence, Dr Flack said, the new experiment reinforces the earlier finding that most of us will eat more if we exercise, but only up to about the 1,000-calories-a-week inflection point. If we somehow can manage to burn more than that amount with exercise, we probably can drop weight.

But, of course, burning thousands of calories a week with exercise is daunting, Dr Flack said. Plus, this study lasted only a few months, and cannot tell us whether later changes to our appetites or metabolisms would augment or undercut any subsequent fat declines.

Still, for those of us hoping that exercise might help us trim our waistlines during the coming holidays, the more we can move, it seems, the better.

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Why so many of us can't lose weight with exercise? - Borneo Bulletin Online

Diet industry getting fat off of the pandemic – Fox Business

Dec, 29th 2020 4:00 am, Article Recommended by Dr. J. Smith

Fox Business Flash top headlines are here. Check out what's clicking on

Thepandemic version of the Freshman 15is proving an unexpected boon to many diet companies.

Publicly traded weight-loss companies like Medifast and Oprah Winfreys WW International were clobbered when coronavirus lockdowns forced Americans from New York to California to hunker down back in March.

Medifasts stock on March 17 plummeted 53 percent from the start of the year, while WWs shares plunged 68 percent.


But the stay-at-home trend is now fueling demand for weight loss services. And the clamoring is only expected to grow as droves of Americans pledge to lose weight in the new year, experts say.

There is a lot of anecdotal research showing that this will be a banner year for the weight loss business, said dietician Michele Smallidge.

The stay-at-home trend is now fueling demand for weight loss services. And the clamoring is only expected to grow as droves of Americans pledge to lose weight in the new year,

Many Americans have addedan extra five to 10 poundsover the past nine months as people stopped commuting to work and increasingly turned to food and alcohol to manage stress, said Smallidge, who is also program director of the Bachelor of Science Program in Exercise Science at the University of New Haven in Connecticut.

That helped New York-based WW, formerly known as Weight Watchers, fatten its subscriber base to 4.7 million in the quarter ended Sept. 26, an increase of 5 percent over last year despite the company being forced to shutter thousands of indoor spaces where its dieters had gathered for years prior to the pandemic.

WW, whichboasts Winfreyas a major investor and pitchwomen, had to beef up its digital business model to survive and it now brings in less revenue because the digital service costs just $21 a month, compared to the $45 fee for the studio program.


While the revenue loss has weighed on WWs stock, Wall Street analysts are now predicting the company will emerge from the pandemic bigger than ever.

Lane Research analyst Doug Lane is forecasting that WWs subscribers will grow by 12.6 percent next year instead of the 9 percent growth rate he had estimated before the companys latest financial results.

And DA Davidson analyst Linda Bolton Weiser has raised her price target for WW three times since June, most recently to $38 on Dec. 9.

I like the weight loss sector right now, because people have gained more weight and are more sedentary, Bolton Weiser said.

Baltimore-based Medifast Inc., which sells pre-packaged powders and bars combined with personal coaching advice, has also seen demand skyrocket fattening its bottom line. Medifasthas been beating Wall Streets expectations since the pandemic hit, Lane told The Post.

Sales in the quarter ended Sept. 30 grew a massive 43 percent to $271 million, besting Wall Streets expectations for revenue of $240.6 million. Earnings per share came in at $2.91 a share, also beating Wall Streets estimates of $2.49 a share.


The stock is now up 85 percent for the year after closing on Christmas Eve at $196.65 a share.

Trilby Barton started Medifasts Optavia diet program in August after the pandemic worsened her binge-eating habit, which she says was triggered the year earlier by a miscarriage.

That nasty habit escalated when I didnt have any structure to my day, Barton said of working from home during the pandemic. Shes lost 42 pounds on the program, which sells branded food products including brownies and mac-and-cheese, along with personalized coaching.

The market for diet coaches, who get paid for recruiting new users, including by boasting about their success on social media, is also soaring doubtlessly boosted by record unemployment.


We achieved a record number of coaches, more than weve ever had in the history of the company, Medifasts Chief Executive Dan Chard told The Post of the companys 31 percent rise to 42,100 coaches. That is the best indicator of how we will perform in 2021, he said.

Manhattan-based dieting app Noom is also seeing demand for coaching positions skyrocket putting it on track to double its 2020 revenue to $400 million over last year.

We dont know if people are signing up for Noom because of Covid, but weve added more than 900 coaches over the past three months alone, Noom co-founder and chief executive, Saeju Jeong told The Post. The new hires represent more than a third of Nooms 3,000 coaches.

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Diet industry getting fat off of the pandemic - Fox Business