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Category : Healthy Lifestyle

Why it’s so difficult to lose weight: The hard truths – CNET

Weight loss is hard. It's even tougher when you fall victim to these hard truths.

Why is it so hard to lose weight? It's a question many, if not most, people have asked themselves, probably on many occasions. Aside from the obvious -- food is delicious, exerciseis hard and time is short -- there are many other factors that affect weight loss and that many people don't even know they fall victim to. Here are six that might be hindering your weight loss progress.

Instead of embarking on fad diet after fad diet, take a long-term approach to weight loss.

Everything on this list is somewhat of a hard truth, but this is often the hardest to accept (and change). If you approach weight loss with a short-term attitude, you may not make it anywhere except on the yo-yo diet train.

Without a long-term approach to weight loss, you may end up losing 10 or more pounds in two weeks and then suffer a rebound when you discover that regimen wasn't working for you. This is all too common when people embark on strict diets such as keto or paleo, or fad diets that promise rapid weight loss. In reality, for most people, a well-balanced diet that includes all food groups and even some treats works best in the long run.

Part of successful, sustainable weight loss -- i.e. losing the weight and keeping it off for good -- is understanding that fad diets, excessive exercise and "detoxes" don't usually work. They only last as long as your willpower lasts, and I'm willing to bet that's not more than two weeks to a couple of months.

There are no quick fixes, miracle cures or magic pills when it comes to weight loss, despite what the wellness industry might have you believe: Losing weight requires dedication to a plan that supports long-term healthy habits.

The general recommendation for weight loss is a rate of one to two pounds per week, although initial weight loss might surpass that for people who are very overweight, and then slow down to the suggested one to two pounds per week. Studies have shown this to be an effective way to lose weight without losing too much water or lean tissue -- and to avoid a rebound.

Overcoming an all-or-nothing mindset promotes long-term weight loss.

Many people who struggle with a short-term attitude also struggle with an all-or-nothing mindset. I myself began my health and fitness journey with this mindset. I cut out all (literally all!) processed foods: no bread, no pasta, no milk, no cheese, definitely no individually wrapped snacks. I basically existed on chicken, vegetables and berries.

This was great until it wasn't, and I ended up on a CVS run for all the chocolate and Goldfish I could hold in two hands. Then, because I'd "ruined" my diet, I would eat as much as I could physically handle, because, "Why not? I already ruined it."

Then, of course, I'd feel bad about the snacks I ate and return to my overly restrictive regimen the next day. This is a destructive cycle to be in, but it's something I see all the time as a personal trainer. An all-or-nothing mindset can keep you in a perpetual cycle of lose-gain-lose, not to mention shame and guilt around food.

This all-or-nothing concept applies to fitness, too: If you've been crushing workouts left and right but don't feel fitter or stronger, you might be doing too much. Toning it down could -- counterintuitively -- be the answer to improving your fitness (and playing the long game).

A supportive community, IRL or online, can keep you motivated to lose weight and stay fit.

Supportive friends, family members and significant others are critical to successful weight loss. If I was asked to cite the most common reason for not sticking to a healthy diet from my past personal training clients, I would say stigma.

That's right. As silly as it sounds, people really do get made fun of for eating healthy, especially in regions where food is an integral part of the culture. Growing up in southern Louisiana near New Orleans, I experienced this very often when I decided I was making changes to my diet.

At family gatherings and social outings, I'd get comments like, "That's all you're eating?" or, "You're really not going to eat any dessert?" or, laden with sarcasm, "Next time we'll have a salad potluck."

It's not fun to be ridiculed or scoffed at, especially for things you care about (like your health!), so it can be very easy to fall into a trap of eating -- and drinking -- for the sake of your social life. This is why a solid support system is key to long-term weight loss. Without it, the journey can feel lonely and intimidating.

If you currently feel you lack a support system, try having open conversations with your friends, family and partner about it. You can make it clear that they don't have to change their eating habits if they don't want to, but that your health means a lot to you and you'd appreciate it if they didn't mock or downplay your hard work.

If an IRL support system isn't working out, turn to online communities that promote both health and body positivity. I really love Fit Approach on Instagram, Health At Every Size and the Intuitive Eating Community. Reddit also has a great forum (/r/loseit) where you'll find lots of real-life stories about weight loss.

Exercise is important for an overall healthy lifestyle, but it's hard to lose weight from exercise alone.

If you're at all attuned to the wellness industry, you'll know this saying: "Abs are made in the kitchen, not the gym." Even if your goals don't include a shredded stomach, the adage is still relevant. You just can't out-exercise a poor diet.

Exercise should definitely be part of your overall approach to weight loss because it's proven to aid weight loss (not to mention its long list of other health benefits), but it's difficult to lose weight from exercise alone. Many people overestimate the number of calories they can burn from their workouts -- it's probably a lot less than you think.

For example, a 154-pound man will burn less than 450 calories during an intense, hour-long weight lifting workout. You can easily cancel that effort out if you don't pay any attention to your diet. The exact number of calories you burn during exercise depends on many factors, including your current weight, the intensity of the activity, the length of the workout, your age and your body composition.

Plus, focusing on only exercise can lead to a destructive cycle of exercising extra to burn off calories you feel you shouldn't have eaten. Or you may end up feeling like you need to "earn" your calories through exercise. Either way, taking this approach can lead to a strained relationship with food and exercise, as well as stalled weight loss.

There are exceptions to all rules. Some people, such as those who have spent years putting on muscle mass, can eat lots of calorie-dense food and not gain weight -- but even if you can eat whatever you want and lose or maintain your weight, that doesn't mean it's healthy for you.

A diet rich in fruit, vegetables, healthy fats, lean proteins and some whole grains will serve you best in terms of sustainable weight loss and health. Combined with a consistent exercise routine, you'll experience sustained weight loss and weight maintenance once you reach your goal weight.

Chronic stress and sleep deprivation can hinder weight loss progress.

Losing weight will be a helluva lot harder if you're chronically stressed, sleep-deprived or overworked. This scenario may sound familiar to you:

This is OK if it happens occasionally (everyone deserves a lazy evening every once in a while), but weight loss will seem impossible if this happens all the time.

The truth is, nutrition and exercise are only two components of a healthy life that can lead to weight loss. While important, too strong of a focus on nutrition and exercise can cause you to overlook other factors that are just as important: sleep and stress management.

Supplements don't work unless you do.

I hate to be the bearer of bad news, but that fat burner supplement in your medicine cabinet isn't going to do the work for you. While certain supplements may help you reach your weight loss goals, you have to work to make your supplements work.

For example, incorporating a daily protein shake in the mornings can help you feel fuller throughout the day, which may help keep cravings at bay. Increased protein intake can also help you build muscle, which aids in body recomposition.

Certain weight-loss supplements do have some evidence backing them, but no supplements are proven like the method that no one wants to take: eat fewer calories than you burn.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Why it's so difficult to lose weight: The hard truths - CNET

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4 green smoothie recipes for people who trying to eat healthy at home – VOGUE India

Green smoothies are not for everyone, especially when bitter greens and no sugar are involved. However, if made with the correct ingredients, it can change your mind. An important addition to a healthy lifestyle, they have a lot of benefits making it hard to ignore them. So, if you're tying to eat healthy during the lockdowna green smoothie is the perfect addition to your daily routine. With the right mix of good ingredients, this chlorophyll-rich drink can work as a midday snack, a morning smoothie, a post workout replenisher or as a meal on its own when you are in the mood to keep it light. Vogue spoke to chef Hemali Gala from Vegan Bites, a Mumbai-based healthy food company, to share green smoothie recipes for beginners.


Freeze the bananas overnight or for at least 6 hours. This will give your smoothie a rich texture.


Blend the frozen bananas, dates, spinach and coconut water into a smooth consistency and add ice. Serve immediately.

1 cup spinach

cup mint leaves

A handful coriander

A few curry leaves

2-3 stalks celery

A few basil leaves

1 green cucumber

2 tbsp ash gourd/bottle gourd

cup pineapple, optional

1 lemon for lemon juice

2-3 dates

Chaat masala as per taste, optional


Blend all the above ingredients except the chaat masala with about 1 glass of cold water till smooth consistency.


Strain the juice and add the chat masala or black salt as per your taste. One can also skip adding the chat masala.

2 bananas, frozen

1 cup spinach


1 mango

1 cup almond milk


Put the frozen bananas, spinach, avocado, mango and almond milk in a blender, and blend until smooth and thick.


Divide between two bowls and top with the berries, shredded coconut, chopped nuts and chia seeds.

2 green apples

1 cucumber

A handful kale leaves


1 lemon for lemon juice


Put the kale, avocado, cucumber, apples, lemon juice with a few ice cubes in a blender, and blend until smooth and thick.


If its too thick you can strain, but its best to avoid and drink this thick shake as is. Serve cold.

2 healthy desserts that you can make in under 20 minutes at home

5 nutritious milkshake recipes for any time of the day

5 easy-to-make vegan smoothie recipes to try during quarantine

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4 green smoothie recipes for people who trying to eat healthy at home - VOGUE India

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How to eat healthy on a budget – Jill Lopez

It's no secret that fruits and vegetables are the key to a healthier lifestyle. Lack of fruits and veggies is associated with a number of different diseases, including type 2 diabetes and obesity. Unfortunately, fresh fruits and vegetables often hit people in the wallet, and often prices them out of healthy eating.

If you're a poor college student or struggling to make ends meet, you may be wondering how you can get more healthy foods in your diet while still adopting that healthy lifestyle. Here are a couple of tips experts recommend.

As much as 50% of food gets wasted. This is industry wide, but it's no secret that a significant amount of food in the fridge goes to waste as well. Plan your meals carefully so that your food stays fresh and you use all of it. If you're careful to avoid food waste, you'll cut costs by not throwing away your hard earned cash.

Tomatoes are more expensive in the winter because they have to either be imported from across the globe, or grown in a hot house. It costs more to ship produce in this way, which means you'll pay more during these times.

Sometimes, frozen or canned fruits and vegetables go on sale. When this happens, buy as much as you can and use them until the next sale. Frozen, canned, and dried vegetables are all great options for long term storage, and won't go bad quickly like fresh fruits and vegetables.

Fruits and vegetables can be expensive, but if you plan ahead you can end up saving money while still being healthy. If you've wanted to adopt a healthier lifestyle but couldn't afford it, these smart tips can really help you save.

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How to eat healthy on a budget - Jill Lopez

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Creative Life Fitness Offers Training for Women to Lead Healthy Lifestyles – Centralia Chronicle

Editors Note: The Chronicle is working to assist local businesses suffering from the effects of the COVID-19 virus spread and associated government orders to close or limit commerce. There will be a feature on a local business in each edition of The Chronicle and at moving forward. To be considered, email reporter Eric Trent at Additionally, The Chronicle will continue to offer its coverage of the coronavirus and its effects across the community, state and nation free outside of our paywall at

After seven years in the military and a couple years working in civilian law enforcement, it just made sense that Samantha Thayer would pursue a career related to physical fitness.

Thayer, a Toledo resident, is the owner of Creative Life Fitness, a womens-only fitness center geared toward helping women lose weight, feel good about their bodies and reach their healthy lifestyle goals.

Creative Life Fitness is partnering with Good Stuff Food Cart and Catering to offer nutritional plans to pair with training packages.

Thayer is a National Academy of Sports Medicine certified personal trainer and nutrition coach and started Creative Life Fitness, which currently operates out of Fitscape Health Club in Centralia, in August 2019.

Ive always been into fitness, Thayer said. Fitness has always been a requirement of the job that I had.

It was after the birth of her second child that Thayer found herself overweight and struggling to do the daily tasks in life, such as simply getting up and down and taking care of her kids. It kickstarted a 16-month journey to get herself back into shape.

She began training with Terry Curry, former owner of Fitscape Health Club in Centralia, who was a champion womens bodybuilder. Curry began training Thayer to prepare for a bodybuilding competition before Curry died in December 2019. The time spent learning from and training with Curry had a tremendous impact on Thayers life and philosophy.

I just saw the importance of women having the ability to speak with somebody who has been in a position where they were severely overweight and getting back to a healthy lifestyle, Thayer said. And helping them reshape their mindsets on what fitness really is.

Even minimal weight gain can have a negative impact on a persons self-esteem and self-worth, Thayer said. It doesnt feel good to gain weight.

Even the 5 or 10 pounds when your jeans start fitting a little snugger, it really starts to impact your life, Thayer said.

Creative Life Fitness' new location that is in the works and plans to be open in around three months time.

Thayers main focus in her classes and training is helping women regain their health and changing how they view their bodies. The training is what Thayer calls basic lifestyle mobility, which includes corrective exercise, weight training and nutrition guidance. She trains people who are working toward their first half marathon or 5K race. One of her clients is working toward a bodybuilding competition.

Thayer spent the past few months offering online virtual training sessions to work with clients while non-essential businesses were shut down due to the coronavirus pandemic. Thayer can now train clients in-person now that Thurston County is in phase two of the states four-phase reopening plan.

Classes are currently being offered on-demand and by appointment. Most clients recently have been doing private one-on-one sessions. Thayer offers a free consultation for anyone interested, and then they can talk about a package deal that would fit their needs, hours and time that they want to train. Typical sessions last from 30 to 60 minutes.

I basically can do classes whenever people are interested in them, Thayer said.

Shes also flexible and will work wherever a person is comfortable, whether that be in a local park or traveling to a client. Shes versatile and willing to adapt to whatever specific goals a client has.

A single session costs $40 and there are multiple packages to choose from. A beginners package is four sessions at $38 each with a fifth session free. A package of eight sessions runs for $37 each, and a package of 12 sessions is $35 each.

Business has still been a little slow recently, however, as people are still hesitant on spending money, especially if thats on a personal trainer, which is more of a luxury than a necessity at this time, Thayer said. But shes confident that once everything starts opening completely back up with fewer restrictions that shell see an uptick in people that are interested in the training.

Especially the women that find out theres a space that they can go and train, and it will just be women-only and in a private setting, Thayer said.

Thayer is also joining up with Cara Buswell, owner of Good Stuff Food Cart and Catering in Toledo, to develop a joint nutrition program for women. Buswell will prepare healthy meal options for Thayers clients, which will be a part of a package deal at Creative Life Fitness. It gives women an opportunity to change not only their physical fitness but also start working on their nutritional goals. Its a pairing that goes hand-in-hand with developing and sustaining a healthy lifestyle.

A lot of people focus on calories, Thayer said. They say they can consume, for example, 1,300 calories a day and it doesnt matter what you eat. But if youre filling your body with 1,300 calories of Twinkies, versus 1,300 calories of protein and good carbohydrates, that makes a tremendous difference on how your body starts to shape.

Creative Life Fitness currently operates at Fitscape Health Club at 1610 S. Gold St. in Centralia. Thayer is also in the process of getting a private studio up-and-running in Toledo, where she lives. She still needs to obtain the required business permits from Lewis County but is hoping to have it operating within the next three months.

That will offer one-on-one private sessions in a redone private facility, Thayer said. Im really excited about it.

More information on classes, prices and updates on the remodel can be found at Creative Life Fitness website at

More Information on Creative Life Fitness

Owner: Samantha Thayer

Hours: By appointment

Location: 1610 S. Gold St., Centralia

Phone: 360-827-1675


Reporter Eric Trent can be reached at Visit for more coverage of local businesses.

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Creative Life Fitness Offers Training for Women to Lead Healthy Lifestyles - Centralia Chronicle

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Sauk Centre woman determined to live healthy life – ECM Publishers

Beth Masog has struggled with her weight throughout most of her life. She has lost many pounds at various times in her life. This time, after a weight loss of 65 pounds over two years time, she is determined to make it a permanent way of life and health that will carry her through tough emotional times and whatever else life throws her way.

My dad passed when I was 9, and thats when it started. I struggled with my weight through high school; shopping was challenging, she said.

By the time Beth was 30 in 2007, shortly after the birth of her second child, she was experiencing back pain, was out of shape and winded. Over the course of the next two years, she lost 75 pounds.

I was tired. It was difficult with the baby. I started walking every day and watched what I ate. I started running. I had never run in my life! she said.

After her recent 65-pound weight loss, Beth Masog put together a before/after comparison from January 2018 to May 2020.

By 2010, she had worked her way into robust good health and had run two half marathons. But then that fall, her brother died in a tragic boating accident. Their three siblings are much older than they, so Beth and her brother were especially close.

Not only was this a very difficult loss to grieve, but within less than two years, she also lost her job, lost her grandfather and then her mother. Beth and her husband, Carl, also suffered a miscarriage.

It was a very rough two years, she remembered.

Life seldom goes the way anyone plans it, but Beth said her faith and her trust in God have given her great strength. As it says in Ecclesiastes 3: To everything there is a season.

Were going to go through seasons, she said. God doesnt promise us that bad things wont happen, but he does promise to never leave us through those times. Its OK to break down. Give yourself permission to weep and mourn.

Beth recognizes that emotional eating is part of the pattern of her weight struggles. In her life, she has coped with stress and loss by eating.

And then, we also celebrate with food, she said with a smile.

Amid all of the losses of that time, she had also quit running.

Its a hard thing to put self first when youre so used to helping everyone else, she said.

Running is not something that Beth Masog had ever considered doing until she was determined to lose weight in 2007. She has run several half marathons in the years since.

After that time of loss and the neglect of her health and weight, she felt frustration, guilt and shame that she had gained the weight back. She tried to run again, but struggled with that.

At the same time, she experienced some doubts, even after her heavy reliance on her faith during past tragedy. She remembers that When my mom was in the hospital and told us she had cancer, she said All things work for the good. And I truly did believe that, even though I may not have understood it at that moment.

Her third child was born in 2014, with Goldenhar syndrome, with characteristics that included a cleft lip and palate and some hearing loss (because he doesnt have one of his ear canals). The stress of feeding him prior to his corrective surgeries, and his ongoing care led Beth to further neglect her health.

As I got heavier, my back became more painful. It hurt to sit and it hurt to stand, she said.

But as she thought about her parents early deaths her dad from a heart attack and her mom from cancer it made her consider her quality of life. Her mom had diabetes and so does her older brother.

I want to be active while my kids are still at home. I thought, if I was in this much pain now, what would it be like when Im older, she said. That was definitely not a path I wanted to walk.

At some point, she injured her back. The doctor diagnosed osteoarthritis. Through the physical therapy process, she set goals. One of the goals was to be stronger, especially to help her back. She joined Snap Fitness in January 2018.

Last time, I ate a reduced-calorie diet and walked and ran. This time, I follow a macro plan. It helps make sure I eat enough protein for muscle strength and growth, she explained.

She lost about 20 pounds in 2018, trying to figure the macro plan out on her own. In early 2019, she found a company online that helped her set up a full plan. She also was given a variety of workout plans and chose one of them that best fit her life and her experience.

I dont take any supplements. Its about learning how to create a healthy lifestyle, diet and exercise. I have a personal adviser who is a registered dietician, Beth said.

She lost 40 pounds in the first seven months on the new program. Since then, she has lost five more pounds in 2020.

During the first week of the lockdown, with the kids at home, I did a lot of baking. I realized I had to refocus on what I was doing, she said.

Before the lockdown, Beth had been lifting weights five days a week and had to drastically change that to using 12.5-pound dumbbells and resistance bands at home. She was able to find a workout that accommodated that in her plan.

Its a challenge, but its possible to work out at home, said Beth.

Thinking back at her previous weight loss, she realizes that she didnt give herself anything to work toward once the weight loss was completed.

I had to learn how to maintain, she said. I always have something Im working toward.

Looking ahead to her future, and giving a word of encouragement to others, Beth said she is determined not to let one bad day ruin all the hard work. She wakes up the next day and keeps moving forward.

Even in this current season our world is going through, I want to continue to do what I can to help others, she said. I want to share what God has done by running for those who cant.

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How to promote healthy living and better immunity in young adults – The Indian Express

By: Lifestyle Desk | New Delhi | Updated: June 13, 2020 8:18:38 pm Doing yoga enhances mood and overall wellbeing. (Source: Getty Images)

A healthy mind resides in a healthy body. Disturbed sleep often hampers not only a persons mental but physical well-being as well. Begin by ensuring you sleep on time and wake up before sunrise, which gives you more time in the day for your tasks and is also a step towards a healthy lifestyle. Similarly, young adults need to focus on building a strong immune system that will defend the body against viruses and infections keeping in mind the current healthcare scenario as well as the onset of monsoon.

Here are some natural ways to stay healthy

* The practice of oil-pulling which is an ancient Ayurvedic technique is recognised as a self-care, immune-boosting measure. It involves swishing cold-pressed virgin oil in the mouth for about five minutes just like using a mouthwash, says Nutritionist Sheryl Salis, RD, CDE. Cold-pressed virgin coconut oil helps get rid of the million bacteria in the mouth through swishing in-between teeth and then discarding the oil from the mouth. Rinse your mouth with warm water after discarding the oil. This should be done on an empty stomach every morning, even before you drink water.

* Yoga and meditation bring peace to the mind and body. It is recommended to perform these activities between 6 am to 10 am in the morning on an empty stomach as the body is in Kapha state. The Kapha dosha helps overcome the states of dullness and lethargy and therefore yoga asanas and poses in the Kapha state removes sluggishness as the body is the strongest physically in this state and benefits from flexibility, said Salis.

* Apart from physical activities, one must regulate their eating habits and consume a balanced diet overall. Including protein-rich foods and superfoods that are nutritionally dense and provide the body with the essential nutrients and vitamins. One such age-old superfood found as a kitchen staple in most Indian homes is coconut oil. Cold-pressed virgin coconut oil is obtained from the fresh matured kernel of the coconut by natural means and is known for its myriad health benefits such as:

Boosting energy Improving immunity Weight management

* It is recommended to consume two spoons of virgin coconut oil every day for a healthy start to the day; it can also be used in everyday cooking, baking vegan desserts at home or as a simple salad dressing.

* Lastly, eat a wholesome nutritious breakfast and lunch; have dinner 2-3 hours before bedtime. Ensure you eat clean and healthy throughout the day even if you are snacking in-between meals, opt for healthy snack options like green tea, roasted makhana, salad bowls, smoothies or simply a bowl of fresh fruits.

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How to promote healthy living and better immunity in young adults - The Indian Express

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Zinc and Selenium: Underdogs of Immunity – The New Indian Express

In an ideal situation, you and I wouldnt have to speak about zinc and selenium to boost immunity. This is because a balanced, unprocessed, traditional diet, along with an overall healthy lifestyle, is enough to provide every macro and micronutrient needed for our immune functions.

However, the kind of lifestyles we are living today, the processedfood we eat, the stress we put our mind and bodies through, and the massive amount of damage we do to our gut because of it, have left us malnourished.

This is not only limited to the rural population but highly prevalent inurban cities too. Thus, highlighting the importance of zinc andselenium becomes important.

These are two power micronutrients that feed not only immunity butskin, hair, hormones, gut health, fertility, the thyroid gland and a lotmuch, at the cellular level.

Although focusing on a well-rounded dietwith nuts, seeds, fruits, vegetables, lentils, pulses, legumes and cerealscan provide enough of both nutrients, it becomes all the more necessaryto boost immunity in cases of immunocompromised individuals and casesof cancer where the immunity is anyway low and treatments like chemotherapy and radiation deplete it further.

The beauty of these minerals is that they are not required in huge quantities, but traces. Yet, theyre very important for multiple functions.

Zinc: Your body desires very small quantities of it. However, when you start understanding what a deficiency of zinc can do to your body, you begin correlating reasons as to why your immunity is low, inflammation is high, fat loss is a struggle and hormones are imbalanced. Research shows that a deficiency of zinc causes decreased T-cell (an immune cell) function and antibody responses, and if the zinc deficiency is corrected, immune status is restored. The nutrient plays a necessary role in activating enzymes that are necessary for cell division and maturation of immune cells.

Another interesting fact is that zinc and copper are antagonistic with one another, meaning a deficiency of zinc can lead to rise in levels of copper and conversely, an excess of zinc can lead to a deficiency of copper.

Selenium: Diseases from thyroid to diabetes usually have a depletion of selenium, and sometimes, just boosting levels of selenium can help one handle these better. One of the functions of selenium is that it forms the architecture of your cells. It also can latch onto heavy metals like cadmium and remove it from the body, and works as a fantastic antioxidant. Selenium deficiency is known to impair antibody production in the body. Bestsources for selenium are nuts and seeds such as sunflower seeds, watermelon seeds, pumpkin seeds, almonds and walnuts.

Additionally, one can get enough zinc and selenium through natural sources, but in certain cases where immunity has taken a hit, one may need a high-quality supplement. The best sources are pumpkin seeds and oysters.

It is also found in lima beans, chickpeas, kidney beans, pine nuts, peanuts, cashew, almonds and seeds-pumpkin, cacao, wheat germ, spinach, milk and yoghurt, mushrooms, asparagus, broccoli, and zucchini. Other good sources are Brazil nuts, mushrooms (especially Shiitake).

It is also present in dark chocolate, fish especially salmon and tuna, antibiotic- and hormone-free eggs, asparagus, sunflower seeds, mustard, garlic, rice, puffed wheat,spinach, oatmeal, cashew nuts, bananas and peaches.

The author is a Mumbai-based holistic lifestyle coachIntegrative Medicine

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Zinc and Selenium: Underdogs of Immunity - The New Indian Express

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Lululemon primed to capitalize from a health and wellness boom – Business Insider – Business Insider

Lululemon reported its first-quarter earnings results on Thursday. Sales fell by 17% overall despite strong growth online, indicating that even the athleisurewear giant which was is thought to have benefited from more people shopping for comfortable clothing and workout gear during the lockdown wasn't immune from the impact of the pandemic.

But analysts are still confident in the brand and say that it could actually emerge stronger than ever post-lockdown thanks to an upcoming fitness and wellness boom, which it is well-positioned to capitalize from, they say.

"Clearly, Lululemon was a winner prior to the pandemic, but we believe that it will emerge even stronger," Jefferies analyst Randal Konik wrote in a note to clients on Friday.

He continued: "We expect accelerated consumer gravitation toward fitness/wellness apparel in the wake of COVID-19, of which Lululemon should capture outsized share."

Konik then referenced recent data from NPD, which showed that the brand had achieved its highest quarterly market share gain in athletic apparel in recent years in the most recent quarter.

In the short-term, the pandemic has meant that people are spending more money on leisurewear and athletic wear while kept at home during the lockdown.But in the long-term, experts say Lululemon also stands to benefit as consumers become more health and wellness obsessed than before.

"The good news is this is a health crisis," Jason Kelly, author of "Sweat Equity" said in a recent conversation with Business Insider. "So a focus on health and wellness is going to be a bigger part of this."

Marc Magliacano, a managing partner atL Catterton a private-equity firm that is invested in Peloton and SoulCycle-owned Equinox among other fitness concepts echoed these thoughts in a recent phone conversation with Business Insider:

"Many of the adverse health issues related to COVID infections were a function of obesity people are going to now more than ever begin to re-think their approach to overall health and wellness.

"I know we say that each and every time a macro health concern surfaced but COVID has brought the issue to light of how vulnerable the obese and the severely overweight are in this country," he said.

This "renewed and heightened interest" in wellness should play into the hands of athletic wear brands as consumers spend more money on workout gear,NPD analyst Matt Powell said in a recent blog post.

"In addition to the lockdown providing a greater incentive for people to exercise at home or be active in the open air, I believe this illness has also motivated people to adopt healthier habits," he said, and ultimately, an increased interest in a healthy lifestyle bodes well for the sports and athletics wear brands, he added.

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Lululemon primed to capitalize from a health and wellness boom - Business Insider - Business Insider

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Heres How Much Exercise You Need to Boost Your Immune System – Yahoo! Voices

Photo credit: d3sign - Getty Images

From Bicycling

A recent review published in the Journal of Sport and Health Science found that aging, obesity, and inactivity can have negative effects on the immune system.

The review found that regular activity and a healthy lifestyle can help increase the immune systems surveillance activity (when immune cells are in the bloodstream looking for infection).

On the flip side, too much exercise can lead to conditions, such as chronic fatigue, that can lower your immune systems function.

You know exercise is good for your health, but you might be wonderingcan exercise can help ward off respiratory illnesses? And should you continue exercising during a global pandemic, or should you give your immune system a rest?

As it turns out, continued physical activity can actually help boost your immune systembut just dont overdo it.

A recent review published in the Journal of Sport and Health Science found that obesity and and inactivity can lower the function of the immune system, but engaging in a healthy lifestyle can help improve the immune systems surveillance activity (when immune cells are in the bloodstream looking for infection) and may even reduce mortality rates from respiratory illnesses.

So, how can you make exercise work in your favor, and how much do you need? The review found that 30 to 60 minutes of near daily brisk walking (at least 3.5 miles per hour, or a 17-minute mile) can improve your bodys defense against germs.

[Exercise] improves the surveillance activity of the immune system, review author David Nieman, Dr.PH., health professor at Appalachian State University and director of the Human Performance Lab at the North Carolina Research Campus told Runners World.

Thats because each time you exercise, the activity increases the exchange of important white blood cells between peripheral tissueswhich help with the bodys immune responseand the circulation (blood and lymph vessels). This increases the activity of immune cells in the bloodstream looking for viruses, Nieman said.

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Though hard to say without much current data specific to COVID-19, when people adopt a healthier lifestyle, especially those who were previously sedentary, it may help improve their chances of recovery from upper respiratory tract infections, Nieman explained. The same is true of those, like cyclists, who are currently active.

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On the flip side, overtraining can lower your immune system function.

Overtraining that leads to chronic fatigue, performance decline and mood disturbances can decrease immune function, resulting in increased odds for respiratory infections, Nieman said.

And while overtraining looks different for everyone, Nieman cautions against pushing too hard during exercise training without adequate rest and recovery, as this can lead to chronic fatigue, performance decline, and mood disturbances, which decrease immune function.

As for increasing adding in more tough workouts? Youll want to be careful you dont push too hard.

I recommend keeping exercise training at normal levels until this pandemic gets under control, Nieman said.

Bottom line: If are already an avid exerciserkeep it up, but remember everything is multifactorial, Nieman says. Physical activity is just one important factor that helps the immune system do its job better. Other factors include high flavonoid intake from berries and other fruits, low mental stress, regular sleep, and a nutrient-rich diet. And if you havent previously been active, making healthy changes in your diet and exercise routines will be beneficial to your health, just be sure to check in with a doctor.

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Heres How Much Exercise You Need to Boost Your Immune System - Yahoo! Voices

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Cut These 5 Things From Your Life to Lower Cancer Risk – Best Life

When it comes to making healthy lifestyle choicesparticularly ones about your dietit can be confusing to know which way to turn for advice. One expert might say that a certain food is the healthiest thing you can eat while an article you stumbled across online claims that food should be avoided at all costs. In addition, health and nutrition recommendations tend to change every few years, which doesn't make things any less murky. What we do know is that at least 18 percent of all cancers diagnosed in the U.S. are related to excess body weight, physical inactivity, excess alcohol consumption, and/or poor nutrition, which means they are preventable. That's why it's good to have a core source of information like the American Cancer Society (ACS) to tell you the things that can lower your cancer risk, as well as what can raise it.

Each year, the ACS releases the Diet and Physical Activity Guideline. Published in CA: A Cancer Journal for Clinicians, the 2020 guidelines feature key revisions to the food and beverage category, including the following five things you should cut out of your life to reduce your risk of cancer. And for things you shouldn't ignore when it comes to your health, check out These Are All the Cancer Warning Signs Hiding in Plain Sight.

While they previously recommended that you limit your intake of red meat and processed meat, the ACS now says to cut it out all together. Why? They found it clearly increases your risk of developing a variety of cancers. For example, your risk of colon cancer increases 23 percent with each additional serving (about two ounces) of processed meat and 22 percent per every additional three-ounce serving of red meat.

Instead, the ACS says to get your protein through fish, poultry, and beans. According to the ACS, this updated recommendation is, "in alignment with the World Health Organization's (WHO) International Agency for Research on Cancer (IARC) classification in 2015 of processed meats as a carcinogen and red meat as a probable carcinogen." And for more on how what you eat affects your body, check out New Study Links Poor Diet and Lack of Exercise to Dementia.

In prior years, the ACS said to limit daily alcohol consumption to one drink for women and two men. However, in 2020, their official recommendation is to avoid alcohol entirelythough the previous guideline remains applicable for men and women who continue to drink.

The reason for the update may have something to do with the fact that alcohol consumption is the third major modifiable cancer risk factor after tobacco use and being overweight. It is also an established cause of at least seven different types of cancer. Combined with all the other health and personal problems drinking can cause, the ACS says your best bet is to avoid it when you can, and consume it very moderately when you can't.

According to the ACS, "The factors most consistently associated with excess body fat include sugarsweetened beverages"which include sodas, artificially flavored juices, and any other beverages with high amounts of added sugars. In fact, these added sugars are consistently associated with obesity, which is known to cause 13 different types of cancer. Even limited intake of these sugary drinks is not recommended, says the ACS. They recommend you switch to water and unsweetened beverages as replacements.

You'll also want to steer clear of highly processed foods, which the ACS defines as, "industrially produced grainbased desserts, readytoeat or readytoheat foods, snack foods, sugarsweetened beverages, candy, and other highly palatable foods that often do not resemble their original plant or animal source."

These foods tend to be higher in fat, added sugars, refined grains, and sodium, and have been linked to various health problems such as obesity, diabetes, and cancer. Avoid them whenever possible, warns the ACS. And for cancer warning signs to watch out for, check out 20 Most Commonly Overlooked Cancer Symptoms, According to Doctors.

Refined grains are the result of taking whole grains and removing one or more of their three key parts (bran, germ, or endosperm), according to the Whole Grains Council. Once this occurs, a significant portion of the nutrients and protein is lost. Examples of refined grains include white bread, flour, and white rice. These types of grains are often ingredients found in highly processed foods, and just like those foods, they should be avoided whenever possible due to their ability to raise your risk of developing cancer, the ACS says. And for more up-to-date information,sign up for our daily newsletter.

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Cut These 5 Things From Your Life to Lower Cancer Risk - Best Life

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