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Category : Healthy Lifestyle

How to live longer: Following this diet once a month could increase your life expectancy – Express

The secret to long life expectancy is to follow a healthy lifestyle - regularly exercising, limiting alcohol intake, not smoking and eating a healthy balanced diet. When it comes to eating a healthy diet, the NHS recommends eating at least five portions of a variety of fruit and vegetables every day, basing meals on higher fibre starchy foods like potatoes, bread, rice or pasta, having some dairy or dairy alternatives, some protein, choosing unsaturated oils and spreads, and eating them in small amounts, and drinking plenty of fluids. A new study also suggests a different approach to meal times and how it could impact on your health.

In the study with the National Institute of Ageing (NIA) and the National Institutes of Health, longer daily fasting times and how it could improve health and longevity was analysed. The study noted: Increasing time between meals made male mice healthier overall and live longer compared to mice who at more frequently. Scientists from the University of Wisconsin-Madison and the Pennington Biomedical Research Centre, Baton Rouge, Louisiana , reports that health and longevity improved with increased fasting time, regardless of what the mice ate or how many calories they consumed. https://www.sciencedaily.com/releases/2018/09/180906123305.htm

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NIA director, Dr Richard J. Hodes said: This study showed that mice who ate one meal per day and thus had the longest fasting period, seemed to have a longer lifespan and better outcomes for common age-related liver disease and metabolic disorders.

"These intriguing results in an animal model show that the interplay of total caloric intake and the length of feeding and fasting periods deserves a closer look.

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How to live longer: Following this diet once a month could increase your life expectancy - Express

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High blood pressure: Do this for 30 minutes in the morning to lower your reading – Express

High blood pressure happens when your blood pressure, which naturally naturally fluctuates throughout the day and night, is consistently too high. It means that your heart has to work harder to pump blood around your body - a mechanism that can lead to cardiovascular complications if steps are taken to lower your reading. Fortunately, making healthy lifestyle decisions can lower high blood pressure and ward off the threat of developing serious health conditions.

Exercising regularly is one key lifestyle measure proven to lower high blood pressure, as the Mayo Clinic explained: Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure.

Crucially, as the health body points out, becoming more active can lower your systolic blood pressure the top number in a blood pressure reading by an average of four to nine millimetres of mercury (mm Hg).

That's as good as some blood pressure medications. For some people, getting some exercise is enough to reduce the need for blood pressure medication, noted the health site.

Blood pressure is measured using two numbers - the first number, called systolic blood pressure, measures the pressure in your blood vessels when your heart beats.

READ MORE:High blood pressure: Avoid eating these five foods to reduce risk of serious complications

The second number, called diastolic blood pressure, measures the pressure in your blood vessels when your heart rests between beats.

According to Blood Pressure UK, systolic blood pressure is more important than diastolic blood pressure because it gives the best idea of your risk of having a stroke or heart attack.

Knowing where to begin with exercise can sometimes seem overwhelming but recent research suggests that doing a simple exercise every morning may provide blood pressure-lowering benefits.

The study, published in the journal Hypertension, found that just 30 minutes of exercise every morning may be as effective as medication at lowering blood pressure for the rest of the day.

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The study found that a short burst of treadmill walking each morning reduced high blood pressure, and that the effect was more pronounced in people that took additional short walks later in the day.

To gather the findings, 35 women and 32 men aged between 55 and 80 followed three different daily plans, in a random order, with at least six days between each one.

The first plan consisted of uninterrupted sitting for eight hours, while the second consisted of one hour of sitting before 30 minutes of walking on a treadmill at moderate intensity, followed by 6.5 hours of sitting down.

The final plan was one hour of sitting before 30 minutes of treadmill walking, followed by 6.5 hours of sitting, which was interrupted every 30 minutes with three minutes of walking at a light intensity.

Commenting on the findings, study author Michael Wheeler of the University of Western Australia in Perth, said: For both men and women, the magnitude of reduction in average systolic blood pressure following exercise and breaks in sitting approached what might be expected from anti-hypertensive medication in this population to reduce the risk of death from heart disease and stroke.

The study echoes extensive evidence that shows regular physical activity can help lower your blood pressure and help reduce your risk of heart attacks and strokes, said Chris Allen at the British Heart Foundation.

It can also give both your body and mind a boost, which is why 30 minutes of activity in the morning is a great way to set yourself up for the day, he said.

In addition to exercise, overhauling your diet is also essential to lowering high blood pressure and warding off the threat of developing deadly complications.

Eating too much salt, for example, can send your reading soaring so to keep the risks at bay, you should cut your salt intake to less than 6g (0.2oz) a day, which is about a teaspoonful, advises the NHS.

According to Mayo Clinic, upping your potassium intake can counter the negative effects of eating too much salt.

The best source of potassium is food, such as fruits and vegetables, rather than supplements, noted the health site.

It added: Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure.

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High blood pressure: Do this for 30 minutes in the morning to lower your reading - Express

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NHS boost: Tories’ vow to add five years to life expectancy with huge 239m investment – Express

Mr Johnson has put the NHS at the heart of his election campaign with a promise of 50,000 more nurses when he presented theConservative Party'smanifesto to forge a new Britain.The Prime Minister has alsovowed to unleash innovation byinvesting in British science and research without the barrier of EU regulations after delivering Brexit on January 31. The pledge reads: We will invest in worldclasscomputing and health data systems that can aid research, such as thegroundbreakinggenetic sequencing carried out at the UK Biobank, Genomics England and the new Accelerating the Detection of Disease project, which has the potential to transform diagnosis and treatment.

The Department for Business, Energy and Industrial Strategy,businesses and charities are expected to together invest up to 160million, alongside a seperate 79millionGovernment injection, as part of the Acceleration Detection of Disease programme.

Minister of State for Universes, Science, Research and Innovation Chris Skidmore has explained to Express.co.uk how this huge investment could affect Britons directly.

He said: When we looked at doing our research and development investments, we had the grand challenges that were set out, one of those was around healthy ageing.

We have a mission of giving five years of extra healthy life.

We have a mission of giving five years of extra healthy life

Chris Skidmore

With that, we looked at how we could provide AI and data more effectively to be able to deliver that.

Within that, the Accelerating Detection of Disease will help to identify diseases earlier.

Mr Skidmore went on to explain how the detection of cancer is at the centre of the plans.

He added: We will help people achieve that healthy lifestyle as well as increasing more positive outcomes for life expectancy.

There are a number of technologies where we want to focus, it sounds odd, but it was revealed by the UKSA how satellites can be used in monitoring cancer.

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One I want to highlight is actually on quantum technology, thats the huge win.

If we crack this one, which is around quantum imaging and scanning, then we would be in a place where, in 10 years time, you will be able to hold an iPad up to someones head and see through to their skull into the brain.

What Im trying to demonstrate is we are on the cusp of this technology, creating the diagnostic technologies beyond CT scanning, beyond MRI scanning, to creating 3D modelling and targeting drugs to use on tumours.

But the investment wont only focus on groundbreaking medicines and technologies.

Mr Skidmore detailed: There are these medicines that exist, I was health minister for a couple of weeks and got to see some of these.

We have a real opportunity to be able to invest and achieve this.

But also, Matt Hancock is a big believer in tech and AI, and an AI centre has been set up to look at patient care, that will be another thing.

If you are able to do the algorithm modelling and they can help put systems in to manage patient flows.

Its as much about people as it is about the medicine they will use.

The pioneering initiative will recruit up to five million healthy people whose data will help UK scientists to research, diagnose, prevent and treat diseases including cancer, dementia and heart disease.

Leader of the programme Professor John Bell previously said: The Accelerating Detection of Disease programme will put the UK at the forefront of global research into early diagnosis and help us shift the standard in healthcare forever.

We have a vision to live in a world where you prevent disease rather than treat it too late.

The ability to identify people at risk or suffering from early forms of disease with greater precision will have a profound impact on how we develop diagnostics and new ways to treat disease.

I am delighted that this challenge will bring together theNHS.

The programme is part of delivering the Governments AIand Data Grand Challenge missionto use data, artificial intelligence and innovation to transform the prevention, early diagnosis and treatment of chronic diseases by 2030.

One of the most exciting parts of the programme could be the ability to detect and prevent diseases such as dementia, which affects nearly one million people in the UK and their families.

There are over 200 subtypes of dementia, but the five most common are: Alzheimers disease, vascular dementia, dementia with Lewy bodies, frontotemporal dementia and mixed dementia.

Currently,dementia is only treatable after symptoms are detected.

Hilary Evans, Chief Executive of Alzheimers Research UK, said in July: Alzheimers Research UK is delighted to play a part in this landmark cohort and harness this incredible resource to make breakthroughs possible for people with dementia.

"Today,we diagnose dementia causing diseases after symptoms show, but to ensure people get the greatest benefit from future treatments, we must be able to diagnose them as soon as possible.

Alzheimers Research UK is working to revolutionise how diseases like Alzheimers are identified and uniting the best minds in digital data and technology to draw on the full potential of the Accelerating Detection of Disease cohort.

The NHS has been central to Labours election campaign thus far, and their manifesto has promised a 4.3 percent increase in the health budget over the next parliament.

The party is also promising free personal care in England for over-65s, in hope of keeping the strain from doctors and nurses, costing around 6billion a year.

The manifesto reads: A Labour Government will build a comprehensive National Care Service for England.

"We will provide community-based, person-centred support, underpinned by the principles of ethical care and independent living.

We will provide free personal care, beginning with investments to ensure that older people have their personal care needs met, with the ambition to extend this provision to all working-age adults.

We will develop eligibility criteria that ensures our service works for everyone, including people with complex conditions like dementia.

"We will ensure no one ever again needs to face catastrophic care costs of more than 100,000 for the care they need in old age, which we will underscore with a lifetime cap on personal contributions to care costs.

"We will also invest in other social care packages to reverse the damage done by Conservative cuts and provide additional care packages to support both older people and working-age adults living independently in their own homes.

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NHS boost: Tories' vow to add five years to life expectancy with huge 239m investment - Express

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‘I was tired, irritable and anxious’ – how to recognise a thyroid issue – Independent.ie

'I was tired, irritable and anxious' - how to recognise a thyroid issue

Independent.ie

'Around 3pc to 5pc of the population will experience an issue with the thyroid, usually meaning that the hormone level has gone high or low," says Dr Carla Moran, consultant endocrinologist at the Beacon Hospital.

https://www.independent.ie/life/health-wellbeing/health-features/i-was-tired-irritable-and-anxious-how-to-recognise-a-thyroid-issue-38760637.html

https://www.independent.ie/incoming/article38764116.ece/48b26/AUTOCROP/h342/N-Gemma-OHalloran-1.jpg

'Around 3pc to 5pc of the population will experience an issue with the thyroid, usually meaning that the hormone level has gone high or low," says Dr Carla Moran, consultant endocrinologist at the Beacon Hospital.

She's talking about the small butterfly-shaped gland at the front of the neck that secretes several hormones, collectively called thyroid hormones. The main hormone is thyroxine, also called T4, and these hormones act throughout the body, influencing metabolism, growth and development, and body temperature.

"Nodules within the gland is a separate problem and is even more common - that could be up to 50pc of the population, but 90pc of those are benign and most people don't even know they have them."

Low hormone levels indicate hypothyroidism. "That is where the gland isn't making enough hormone and we can pick that up quite easily through a blood test," says Dr Moran. "GPs would be very familiar with checking for that. The most common cause for hypothyroidism is an auto-immune condition called Hashimoto's thyroiditis, whereby the body has recognised part of the thyroid gland as a foreign object, and mounts an immune response to it that, in time, destroys the cells that make the thyroid hormone."

It's a condition that is more common in women, at a ratio of about 8:1, and can happen at any stage, but is more common in the 20s and 30s.

This can be detected by a simple blood test - "we pick up that thyroid hormone levels have gone low, and we can also often pick up a protein called thyroid auto anti-body, a tiny little protein that the body has made against part of the thyroid gland." The causes, she says, are unknown, "although it's probably a combination of genetics and an environmental trigger, sometimes related to stress, sometimes after pregnancy, sometimes after a viral infection."

The symptoms people describe when their hormone levels go low are a constellation, and include fatigue, weight gain, dry skin, hair loss, loss of hair at outer edge of eyebrows, constipation, and feeling cold.

"It's like your metabolism slows down," says Dr Moran. "And it's usually quite insidious. Often, it has been going on for quite a while before people realise they don't feel right. Hypothyroidism is easily picked up by a GP, and the patient will be put onto replacement thyroxine, taken daily. In most cases where the gland has failed, this is irreversible, so they stay on the replacement for life. But, it is very safe to take, doesn't have side effects if given in the right doses, is safe in pregnancy and safe for children. And it's effective - generally, patients feel much better."

Be warned though, ignoring symptoms is dangerous. Hormone levels will get lower and lower and, in really extreme circumstances, people can go into a coma, although "we hardly ever see that any more," says Dr Moran.

Then there's the opposite - hyperthyroidism - where the thyroid makes too much hormone. "This is less common than hypothyroidism, and can come on more suddenly. People will notice over the course of a few weeks to a month that everything speeds up. They lose weight, they feel too warm, they can feel tremulous, they can have palpitations - heart racing - they have poor sleep, they feel on edge and irritable. Sometimes the gland itself gets bigger - visible as a swelling in front part of the neck, a goitre."

The most common cause of hyperthyroidism is Graves' disease, named for the Irish doctor who first described it, where the body manufactures an anti-body directed against the thyroid gland that tells it to keep making thyroid hormone.

This too usually affects women, in theirs 20s, 30s and 40s, and can also be detected by a blood test. Here, patients need medication to lower their hormone levels: anti-thyroid drugs. "Usually, they will go on a course for about 18 months. Hormone levels will come down to normal within some weeks, but they need to stay on the drugs for about 18 months to make the condition go away. At that stage, about 50pc will have normal thyroid function into the future. The other 50pc, where the condition comes back - which usually happens within the first year - go back on the drugs but we would think about treatment that is more permanent, because it is likely to keep coming back through their lifetime. More permanent treatments are radioactive iodine, given as a pill, or surgery to remove the gland."

Dr Moran points out that, although iodine deficiency is the number one cause of an under-active thyroid gland globally, in countries like Ireland, it is very rare. "We get iodine from dairy products, and fish products. Most people meet their requirement through dairy." She also highlights that, "although I would recommend a healthy lifestyle, in terms of good diet and exercise, I wouldn't recommend supplements containing iodine, as some have too much. Too little iodine is bad but too much is also bad."

There is, she says, some controversy around hormone replacement. "Mostly, we use thyroxine which is pure T4, which is then converted in cells to T3, the active form of thyroid hormone. But the gland also makes a small amount of T3.

"The controversy is whether people should be replaced with both T4 and T3. A small number of patients who go onto T4 replacement therapy still report feeling very tired, and some of those have reported feeling better on thyroxine and T3 combined. However, T4 works for the vast majority of people.

"Before considering T3 in such a case, I would first make sure they are taking thyroxin correctly and are on the right dose. Then, look for other causes in case we had missed something, another auto-immune condition. Only then would I consider the addition of T3."

Case study: Gemma O'Halloran

Everything was going well," says 36-year-old Gemma O'Halloran. "I was enjoying my new home in Gorey, running my business and celebrating the arrival of my gorgeous new niece. With hindsight, I did feel a bit tired and listless in the weeks before the main symptoms showed themselves, but nothing out of the ordinary. A thyroid problem was the last thing on my mind, even when some hives - a previous health issue - reappeared."

Gemma continued on "until one day I was in the supermarket and I knelt down to get something from the lowest shelf. I found I couldn't get back up again. I was stuck and simply didn't have the strength to rise. I had to sit on the floor and get up one leg at a time."

Within days, Gemma visited her GP. By then, "my hands were shaking, I was short of breath, my heart felt like it was beating out of my chest, I had no strength in my legs, I had some difficulty swallowing. As I spoke to the GP, I started connecting other dots and knew that something was really wrong."

The GP immediately suspected a thyroid problem, and scheduled a blood test. "She specifically mentioned hyperthyroidism, an overactive thyroid, and if that was the case, I would need to see an endocrinologist."

"I immediately began researching," Gemma says with a laugh. "That's me, I'm an event manager, I like to get things done. There are times to be patient, and there are times to act." By the time her blood results came back - now clearly indicating that she needed urgent attention - Gemma had found Dr Moran at the Beacon Hospital, who carried out further blood tests and diagnosed Graves' disease.

Gemma's GP had already put her on medication to slow her heart-rate and stop the shaking of her hands - "it took me six attempts to get the tablet pack open that first day, because they trembled so much," she vividly recalls - and Dr Moran prescribed additional medication to bring her actual hormone levels down.

"It takes a while for the medication to kick in," Gemma says. "It takes weeks, not days. And in the meantime, I still had all these symptoms. As well as the physical symptoms including tiredness, weakness, hives, weight loss - I lost 9lb even though my appetite was massive - and an enlarged thyroid gland, or goitre that made swallowing difficult, I had emotional and cognitive symptoms too.

"Some of my key strengths are strategic thinking and planning. I found my thinking was a lot slower. I was forgetful. My concentration and focus were impacted too. Emotionally, I experienced anxiety brought on by the hormone imbalances, I felt irritable, and regularly had to take deep breaths to stay calm. I was still working, but I did scale it back for a while. Throughout all this I had amazing support from my family, friends, doctors, colleagues and clients and I thank all of them for it."

Gemma tried to be as present and pro-active in her own treatment as possible, engaging in the process alongside her doctors. Within three weeks, blood tests showed that her hormone levels were moving in the right direction, and by five weeks she was back in the normal range.

"Once that happened, the treatment changed and focused on maintaining the new levels and ensuring that hypothyroidism didn't develop.

"I have a blood test every few months, and that will continue for a couple of years, but I feel better now. It shows in every aspect of my life. My strength has returned, my brain is clear, my emotions are back on an even keel. I'm back to myself. The silver lining has been a new perspective, something I think anyone who has been ill and recovers, gains. I'm more aware now of the people in my life, what I mean to them and them to me, and that is something I'm very grateful for."

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Reality TV Show Berths, To Create Awareness Against Obesity, Support Healthy Living – THISDAY Newspapers

A REALITY television show for promoting healthy living and fight against obesity while reaching out to Nigerians on the benefits of keeping fit is set to hit the Nigerian television airwaves.

The third season of Nigerias first weight loss reality TV show, the Fastest Shedder is aimed at raising awareness against obesity and encouraging plus size people to maintain a healthy lifestyle.

The objectives of the reality show, according to the convener, Seyi Olusore, is to create a unique social oriented platform where contestants and viewers can be educated on fitness and healthy living, share their weight loss stories whilst getting support and encouragement.

Olusore, popularly known as Sheddams said that many Nigerians suffer a lot of emotional, social and physical abuse from being obese and has introduced the faSttest shedder to help raise awareness against obesity and body shaming. The faSttest shedder aims at engaging people with obesity in an interesting and fun-mixed weight loss activities in a serene, safe environment that will help restore confidence to them.

According to him, the program proves that Nigerians can do anything they set their minds to and that we also have untapped talent who are passionate about their health just waiting to be discovered. The TV series intends to be a life changing adventure with fitness and wellness experts set to ensure that wellness is achieved via recommended diet and exercise routines.

Sequel to the success of the last season and the level of awareness generated in African countries, the show will this season, be open to any interested candidate from all countries in Africa.

Auditions are currently ongoing and the show will end in March next year. It would run for two weeks and will be aired across select TV stations. Auditions are organised such a way that each contestant starts with a weigh-in to determine their initial statistics which will serve as a baseline to determine the overall result. The fastest shedder is determined by who has the highest weight loss relative to her initial weight.

This season will feature people who feel overweight and would like to shed weight. Judges for this season are Bimbo Ogunboye (Lepacious Bose), Omotunde Adebowale (Lolo 1) Adedamola Ladejobi (Askdamz) Madey and others.

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How to lose weight like this guy who lost 42 kgs by implementing these changes in his life instead of dieting – GQ India – What a man’s got to do

The tricks to lose weight are aplenty but only a few are sustainable and long-term in nature. Aditya Chaubey, a student by profession and self-proclaimed fitness freak by choice tells us that there is no one rule that fits all when it comes to weight loss. However, there is one cardinal sin that many people (including me) indulge in while trying to lose weight and that is dieting.

You see, dieting, at its core means restriction. And no human being enjoys being placed under restrictions. Moreover, no diet is sustainable in the long run, he says. One should strive to adopt healthier eating habits and not a diet, he adds. A healthy lifestyle does demand certain sacrifices, but it is worth it in the long run! I used to feel ashamed of how I looked (at his heaviest he weighed 110 kgs or as his father would say Quinton and 10) and as a result, I was afraid to even step inside a gym, he adds.

Add to that the fact that my father is an army officer, well, I think you can understand my discomfort. So, I took up running, he explains before revealing his step-by-step approach to weight loss by making small changes in his daily life instead of resorting to a diet plan an approach that helped him shed 42 kgs and trim from 110 kgs to 68 kgs.

Running is the best form of free physical exercise, which actually burns more calories than any other form of cardio workout as it requires many different muscles to work together. It also helps burn belly fat and preserve lean body muscle.

Says Aditya, my goal was simple to be able to run a 5K in under 20 minutes. But, when I started, I could barely get run 100 metres before I was left gasping for breath. However, I was encouraged by many people to carry on, no matter what. Honestly, this was perhaps one of the best motivational bouts during those tough initial months.

QUICK READ: How running a little bit every day for two months changed my life

Make no mistake, it didn't get any easier, I just got used to it and within 2 months I ran a full 5 Km without stopping in about 45 minutes. Granted, it was not what I wanted, but it was a start. And, now, I was ready to join a gym! During this phase, my college started and I had to leave my beautiful support system behind."

"I joined my college gym but still continued going on runs. It is the best form of exercise, it builds cardio-vascular strength, and one can do it anywhere, anytime. Below, Aditya breaks down his new weight loss workout routine.

QUICK READ: How "mindful running" can help you run faster, farther, and more peacefully

The key is to train hard, day in and day out, each workout should demand a better you. For me, it was running on alternate days with a continuous attempt to increase the distance with each progressive day and then at the end of the week (usually Sunday) go for a long run (10 km). I used to hit the gym 5 days a week. I targeted 2 muscle groups in each session doing 4 exercises of each muscle group. Apart from this, there was my one complete rest day. No gym, no running, nothing!

QUICK READ: How to run faster without ever touching a treadmill

I followed the principles outlined in this brilliant book, titled, "Don't Lose Your Mind, Lose Your Weight" by Dr. Rujuta Diwekar. It helped me develop healthier habits. To give you a gist:

- The key to weight loss is to consume small meals spread over the course of the whole day instead of binging and making conscious healthy choices even when you are forced to dine out. For example: I eat tandoori roti instead of butter naan, tandoori chicken instead of a rich chicken curry and pasta instead of pizza. I also make sure that the food I am consuming is not calorie-rich but is rather rich in nutrients.

- Don't leave your staple food. As far as our varied cuisine choices are concerned one should think global but eat local. In essence eat the local cuisine, dosa and Idli for Southern India, momos and Chinese in hilly areas, etc.

- Even during weight loss, it's important to meet your body's basic nutrient and energy needs. Over time, not eating enough can lead to nutrient deficiency and serious health problems. We are looking to improve our health, not sabotage it. Use a calorie tracker app to guide you through this, I personally recommend MyFitnessPal or Samsung Health.

I also followed this adage - eat breakfast like a king, lunch like a prince and dinner like a pauper to emphasise portion control.

QUICK READ: How many calories should you eat every day to lose weight?

I have been able to maintain my weight by regularly running and gymming. Although I have dialled back the frequency and intensity of my workouts, I still make sure that I indulge in at least three workout sessions and one long run every week.

I also monitor my calorie intake and check my weight daily. I didn't come this far just to gain it all back. One has to be consistent and relentless when it comes to weight loss.

Here are a few pointers which I gleaned through my journey:

1. Always be truthful to yourself. Only when you are honest with yourself about your body, will you strive to be able to change it.

2. Be consistent. If you want it bad enough you'll find a way and you'll also find the time otherwise you'll find an excuse.

3. The weighing machine is your best friend and the mirror is your most brutal critique. Check your weight weekly and at the same time, don't forget to glance in the mirror to see how your body is transforming.

4. Keep taking pictures of yourself throughout the journey, and when you feel demotivated or those extra kilos refuse to drop; look at your pictures. They will re-energise you.

5. Keep varying your exercise regime to break the monotony of the routine. Following the same pattern takes a toll on our mental state as we start getting bored with it. As a consequence, we don't put in as much effort as we can and the weight stagnates leading to immense frustration. Each workout should stimulate both your mind and body.

6. The most important step - keep a track of everything and not just calories what you eat, how much youve exercised today, how much ran...you get the gist. The devil is in the details, and it's these details that will ultimately help you analyse the ways to make your routine better. Losing weight is simple mathematics, burn more than you eat. Everyone burns some calories even while resting. This is known as Basal Metabolic Rate. There are online calculators to find one's BMR. After determining your BMR, aim to maintain a deficit of 150 calories and whatever happens, do not exceed 300 calories.

Notably, Aditya informs that during his weight loss journey, he also fulfilled his lifelong dream of becoming a certified mountaineer from the Himalayan Mountaineering Institute. Our instructors were some of the most elite climbers that the country has to offer and many of them were from Special forces. As you can imagine my physical fitness and weight loss increased dramatically during this phase. This coupled with the above strict routine helped me get in shape.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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How to lose weight like this guy who lost 42 kgs by implementing these changes in his life instead of dieting - GQ India - What a man's got to do

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FOOD FOR THOUGHT: Have a healthy holiday season – The News

NEW GLASGOW, N.S.

Tis the season of family, celebration and lots of food! Temptation seems to be everywhere chocolates at the office, your moms favourite pie on the counter, and so many holiday buffets!How do you stick to your diabetes meal plan while everyone around you seems to be indulging? By following some of our tips below you can enjoy some holiday offerings and also keep your blood sugars in check!

Balance your plate, balance your blood sugarsCreating a healthy plate for your meals is the foundation for controlling blood sugars, especially during the holidays. Fill half your plate with veggies, with protein and with whole grains. This helps balance fibre, healthy fats and protein which are important in slowing down digestion and the release of sugar into your blood. During the holidays, try to eat close to your usual times to keep your blood sugar steady. If youre eating later than normal, eat a small snack at your usual mealtime and eat a little less when dinner is served.

Navigate the holiday food table Look at the whole buffet table before deciding what to put on your plate. Did you know when you put healthy foods on your plate first, it can improve overall meal selection? Give it a try! Pick one or two appetizers and then move away from the party table. Facing the buffet table can actually lead to more trips to fill your plate. Use a smaller plate. You can enjoy smaller portions of food and still be satisfied because the plate looks full. Load up on vegetables. Eat them first to take the edge off hunger and make sure they fill half your plate. Fit in your favourites. Remember, all foods can fit. Be sure to slow down, savour every bite and make sure to count them in your meal plan. If you have a sweet treat, be sure to cut back on other carbs (like potatoes and bread, stuffing) during the meal. Lead by example. Bring a vegetable or fruit tray to your next holiday potluck, and watch it disappear. Short on time this month? Order a tray from your Sobeys produce department.

Stay activeIts all about balance. Have you found yourself indulging a little too often? Balance your extra intake by burning some calories. There are so many fun holiday activities you can enjoy with family and friends ... or on your own if you are in need of some peace and quiet. Walk around your neighbourhood to see the Christmas lights and decorations. Celebrate winter with activities that you cant do any other time of year. Skating, skiing and snowshoeing are all great choices. Go sledding or build a snowman with the kids in your life. Walk a little more while you are Christmas shopping. Park farther away, take a few extra laps around the mall or stroll through the downtown streets.Most of all, enjoy everything the festive season has to offer!

Nutrition Events:Join Teresa for her Secrets to Better Blood Sugars class. Learn practical ways to better manage your blood sugar and follow a healthy lifestyle.Thursday, December 5th from 11-12:30pm at Sobeys AberdeenTuesday, December 10th from 5:30-7pm at Sobeys WestsideContact Teresa to register at (902)-755-3645 or email Teresa.flynn@sobeys.com.

Teresa Flynn is a dietician at Sobeys in New Glasgow. Hungry for more? Like @SobeysDietitian on Facebook and Twitter for more tasty tips & recipes or receive our schedule of events and Healthy Bits & Bites Newsletter directly to your inbox! Register at http://www.sobeyspharmacy.com/newsletter.

Zucchini Loaf with Walnuts & Pumpkin SeedsPrep time: 15 minutesTotal time: 1 hour 35 minutesMakes: 1 loafIngredients:1 cup 250 mL Whole-wheat flour1 cup 250 mL All-purpose flour1 tbsp 15 mL Baking powder1 tsp 5 mL Ground cinnamon tsp 2 mL Salt2 Eggs cup 175 mL Plain 2% yogourt cup 125 mL Firmly packed brown sugar cup 125 mL Canola oil1 tsp 5 mL Vanilla extract2 cups 500 mL Grated zucchini (approx. 1 large zucchini) cup 125 mL Pumpkin seeds cup 125 mL Walnut pieces1 tbsp 15 mL Ground flaxseedsDirections:1. Preheat oven to 350F (180C). Grease 9 x 5-in. (1.9 L) loaf pan. In large bowl, combine flours, baking powder, cinnamon and salt. Set aside.2. In separate bowl, whisk together eggs, yogourt, brown sugar, vegetable oil and vanilla. Pour over flour mixture and mix until just combined. Fold in zucchini, pumpkin seeds, walnuts and flaxseeds.3. Scrape batter into prepared loaf pan, smoothing top. Bake in centre of oven 55 minutes to 1 hour, or until top of loaf is golden brown and skewer inserted into centre comes out clean. Cool loaf in pan 15 minutes before turning out onto cooling rack to cool completely......Nutrition Information per Serving (1/12th of loaf):Calories 280, Fat 17 grams, Saturated Fat 2 grams, Carbohydrate 27 grams, Fibre 3 grams,Protein 7 grams, Sodium 210 milligramsDietitian Tip: Nuts and seeds in this loaf give healthy fats and fibre with a great crunch.

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FOOD FOR THOUGHT: Have a healthy holiday season - The News

Recommendation and review posted by Alexandra Lee Anderson

HandsFree Health Honored By Industry Publications For Innovation In Healthcare In 2019 – The Mercury

WAYNE, Pa., Dec. 2, 2019 /PRNewswire/ -- HandsFree Health, provider of WellBe, a secure, HIPAA complaint, voice-enabled virtual assistant platform, was honored by industry publications this year, further demonstrating an innovative product offering for the healthcare market.

Employee Benefit Newsand Employee Benefit Adviser magazines, leading resources for employee benefit planning and programs, awarded HandsFree Health with a 2019 Digital InnovatorAward for WellBe. HandsFree Health and WellBe will also be featured in the December Innovations issue of PM360 Magazine and pm360online.com, a leading life sciences and biopharma industry publication. WellBe is a finalist for a PM360 Innovation award in the product category.

"2019 was a defining year for HandsFree Health on our journey to bring voice technology to the healthcare market and improve the health experience of consumers, employers and health plan members," said Mike Cardillo, Co-Founder and President, HandsFree Health. "As we look to 2020, HandsFree Health will build on our innovative product offering that helps support a healthy lifestyle."

Consumers are using voice technology at home as an easier way to access information and they are increasingly asking voice assistants for health information. 44% of U.S. online adults are using voice search or voice assistants for health needs, and among these users, nearly 1 in 3 have asked a voice assistant for information on a branded prescription by name.1HandsFree Health is meeting this consumer demand with a voice assistant in a home environment that is focused on improving health outcomes.

"As we count down until the new year, we are also looking back at the exciting milestones for our company in 2019," said Dan Messina, Co-Founder, HandsFree Health. "HandsFree Health's WellBe was featured on the first day of the 2019 Microsoft Build conference, demonstrating artificial intelligence integration for the healthcare market. This is just one collaboration that will bring next-generation services to the healthcare community through HandsFree Health."

To learn more about HandsFree Health consumer solutions click here. For our business solutions click here.

Media contact: media@handsfreehealth.comSales contact: contactus@handsfreehealth.com

About HandsFree Health HandsFree Health is committed to creating health and wellness platforms that keep you and your loved ones on track to good health. We make intelligently designed, fully integrated platforms that move quality-conscious health and wellness consumers closer to compliance and optimal health. Individuals love the easy, streamlined support. Employers and healthcare systems value our products' impact on consumer's accountability, compliance, and awareness. HandsFree Health is the parent company for WellBe. WellBe is the HandsFree Health virtual assistant that connects voice recognition technology with health expertise, keeping your health habits on track.

1 Decision Resources Group, Cybercitizen Healthand ePharma Consumer 2019 studies

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HandsFree Health Honored By Industry Publications For Innovation In Healthcare In 2019 - The Mercury

Recommendation and review posted by Alexandra Lee Anderson

Prestige It Girl of the Year: Vannya Istarinda – Prestige Online

I love the marathon because its an event where there are all different types of people aiming for the same goal, Vannya Istarinda tells Claudia Rindiantika. Age, your work, gender, race nothing matters because at the start line everyone is the same.

Vannya Istarindas big news is that she is engaged to Arya Bakrie and will get married next year. Things are getting serious now, the 24-year-old food and fashion entrepreneur says, with a smile, of the couples preparations for the big day. But its not that hectic yet. We have just started planning, so everything is still not too crazy. The wedding is not until next year, so we still have time.

Its a Thursday afternoon, the day of Prestiges It Girl photo shoot, when Vannya walks into the studio. Our first impression is how friendly she is. She beams as she is greeted and shakes hands with everyone in the room. While retouching her makeup and getting her hair done, she has a chit-chat with the team with an amiable voice and constant smile.Photography completed, Vannya sits down for her interview. After her engagement to Arya, she tells us, her most important news is that she has been working hard on building her business ventures this year: clothing line Dua Awan and healthy restaurant Greenery.

We are finalising the new website for Dua Awan thats something I am paying a lot of attention to right now, she says, because, as you know, everything is online these days and thats a big market to tap into. I know there are a lot of negatives about the impact of social media on society but used properly its great for communicating to customers and for business. I find it really useful, and I think its actually a large part of my business today, likewise Greenery. A lot of people sell things online now that they couldnt have sold before, utilising a social media platform or e-commerce platform that is robust and full-featured in a good way. Instagram is a massive platform for selling nowadays.Vannya studied Architecture at the University of Indonesia before taking a double degree and transferring to Curtin University in Perth, Australia. At that time, I really loved design, she says. My mom also took architecture, so I thought that was a really good thing to do.

She switched to fashion after school simply because I have always been interested in clothes and fashion. As an architect, I am a designer too, and moving from architecture to fashion was logical. Right now, its what I really want to do but hopefully, in the future I could continue designing architecturally.

Maintaining a healthy lifestyle is a big issue for Vannya. It was during my second year at university that I realised I needed to change, she recalls. I was living a really unhealthy lifestyle, and that lifestyle really impacted my daily life, confidence and well-being.

I realised then that health is such an important thing. Health is our wealth. Its something you can never take for granted. If you always have an unhealthy lifestyle, you will regret it one day when you get sick. So, investing in eating healthy food and a good exercise regime is very important.

Vannya admits that it was hard to forget old habits and switch to a better lifestyle. I had to push myself every week to work out because before that I hadnt been taking exercise. Then I started eating better more vegetables and fruit. Thats what has gotten me into the habit of having a healthy lifestyle, and Ive never left it since.

She turned her newfound fitness into becoming a sports influencer. She was a brand ambassador for Adidas for a few years. Sport is important as one way to maintain a healthy lifestyle, Vannya points out.

This is why I started running marathons. I love athletics and I think the marathon is an event where there are all different types of people aiming for the same goal. Age, your work, gender, race nothing matters because at the start line everyone is the same. Throughout the journey of a marathon, everyone is always supporting each other. It is like a massive movement of positive vibes and good energy.

Vannya Istarinda

Vannya recently ran in two of six major marathons in the world: Tokyo in 2015 and Chicago the following year. It started from being consistent every single weekend, to running on car-free days. I trained for a whole year and would run every Sunday. Each time I would run an increased distance, and I kept increasing my goal each week. I was initially in disbelief of the things I could achieve. It was only because I built a passion for running and kept training consistently that I could cross the finish line, Besides being a self-satisfying achievement, completing these races taught me a lot about time management, dedication and sacrifice from months of training to get to the finish line. I think running marathons teaches you to be persistent and patient. It also teaches you to believe in yourself that if you keep doing it, you can finish it. I hope I shall be able to run more of the world major marathons in the future.

Marathon training aside, Vannyas regular exercise routine is daunting. I do HIIT (high-intensity interval training) three times a week, resistance and strength training twice a week, and a little Pilates too, she informs us. I also do a lot of cardio training, because I love it! I am a morning person. Getting up early and working out gives me plenty of energy and makes me more productive throughout the day.

What motivates her to exercise? When you have a goal to finish a marathon or any other health objective, you will be motivated most of the time, Vannya declares. I love the feeling of running and I love working out, so it is never a chore or something I have to push myself to do daily, but something very enjoyable for me. On days when I feel lazy, I do fun exercises like zumba with my friends.

With excitement, Vannya adds: I love being healthy. And I really support people that love living a healthy lifestyle. Especially nowadays there are a lot of junk foods fried food, for example and processed products that are quite unhealthy. There are a lot of things out there that can distract you from living a healthy lifestyle. Even just being stressed out can be really bad for your health. So you need to take time for yourself and to de-stress. Thats so important in maintaining a healthy lifestyle.

The conversation witches back to food. I must be very careful about dairy products as I am gluten and lactose intolerant. Its important to learn more about your body and to avoid allergens and intolerants so that your body can function and repair at its best.

For breakfast, I would have coconut yoghurt, fruits and the occasional coffee. Lunch would be a chicken salad or grilled fish. I love sweets so I have a chocolate, sweet potato or banana chips for snacks. And when I go out for dinner, my choice would definitely be sushi!

Greenery, which Vannya launched with some business partners, is to be found in Jl. Senopati. It specialises in wholesome healthy bowls (that) pack a satisfying and nutritious punch with the inclusion of their home-made ingredients, such as peanuts and almond butter.

The restaurants website states: Whether its a 30-minute daily walk or a cutback on carbs, every small positive change that we adopt will contribute to the bodys overall well-being. For some, that change begins with the food they consume Greenery subscribes to the idea that everything can be made healthier. For example, why rely on an abundance of salt seasoning if spices and herbs can do a better task, minus the risk of damaging your health?

Vannya says she opened Greenery because we wanted to create something truly healthy for diners. In Indonesia, there is still the idea that if you eat less and are skinny, then you must be healthy. In fact, there is much more to health than that. The quality of the food we eat thats what really matters. Eating healthy is about getting the right nutrition to support your daily activities and overall well-being.

We serve our customers real, honest and nutritious food that is unprocessed and free of chemicals, additives and flavourings. Our vegetables are all organic, sourced from local farmers, and we make our dressings and ingredients in-house from scratch, daily. We hope to open more restaurants in Jakarta, while also growing Dua Awan, in 2020.

Our chat ends where it began, with Vannyas wedding plans. She beams: For me personally, I hope that I am soon able to start a family of my own. At a quite young age, I am nervous yet very excited about what marriage life would bring me.

COVER STORY CREDITS:

PHOTOGRAPHY ANDREAN LIMSTYLING ALEX LALISANG

SHOT ON LOCATION:BIKA LIVINGKEMANG RAYA 91, SOUTH JAKARTAPHONE: (62 21) 7198 080BIKALIVING.COM

HAIR: FIRDA JEAN (62 823) 3066 7999STYLING ASSISTANTS: LINTANG HUTAMI & SALSABILLA ASY-SYIFA

DIOR IS IN PLAZA INDONESIA & PLAZA SENAYANKATE SPADE IS IN PLAZA INDONESIA, PLAZA SENAYAN & KOTA KASABLANKAMAX MARA IS IN PLAZA INDONESIAMONDIAL IS IN PLAZA INDONESIA & GRAND INDONESIASAPTO DJOJOKARTIKO IS AT VILA SAWO KAV.17VALENTINO IS IN PLAZA INDONESIA

PRESTIGE DECEMBER ISSUE

Get youre-copy of the magazine viaGramedia,Magzter,Press Reader, orNook. If you are a loyal hard copy magazine reader, you can grab it from the nearest bookstores: Gramedia, Kinokuniya, and Periplus.

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Prestige It Girl of the Year: Vannya Istarinda - Prestige Online

Recommendation and review posted by Alexandra Lee Anderson

Mountain Trek Retreat Changes the Way Couples Think About Health – DatingNews

Two years ago, Alex Timmons and his wife, Hannah, were feeling overwhelmed with their lives. At the time, Alex was running a tech startup in the San Francisco Bay Area, but his work didnt feel rewarding, and was deteriorating his health.

My work wasnt helping people; it was just helping influencers get rich, and the stress I put on myself to succeed led to countless sleepless nights and even a trip to the hospital, he told us.

Hannah, who was working a high-end marketing job, was dealing with chronic anxiety and struggling to quiet her negative self-talk.

They decided to reset their lives by attending a weeklong retreat at the Mountain Trek Fitness Retreat and Health Spa in Ainsworth Hot Springs, British Columbia. Alex said he and Hannah thought that the mountain setting would help them unwind, while the healthy eating and exercise components would help them find the balance they sought.

They werent just pleased with the experience they were amazed by it. That retreat changed their lives profoundly.

That week helped us recognize that extremes dont get us where we want to go, Alex said.

Mountain Trek Fitness Retreat and Health Spa can help couples balance their lives and get healthy.

When they returned to their lives in San Francisco, Alex and Hannah implemented the habits they learned at Mountain Trek. They felt like they could not only eat cleaner and sleep better but also keep their stresses and anxieties under control.

But Alex still wasnt satisfied with his job, as he didnt think his work helped anyone.

My job had no reason or value, he told us.

So, Alex and Hannah decided to drastically change their lives by becoming Co-Owners of Mountain Trek the place where their transformation started. They wanted to help others make the same health and lifestyle improvements.

As Alex knows from experience, a trip to Mountain Trek can make a lasting impact on guests.

When you come to our welness retreat, you go through a profound health reset, he said.

Guests come to Mountain Trek for a variety of reasons. Some want to disconnect from their lives at home, but many others have health concerns or anxiety.

Most guests (70%) are from the United States, while the other 30% come from Canada.

Our guests are mostly in their late 30s to their early 60s. Theyre usually well ahead in their careers, but that often comes at the cost of their health and well-being, Alex said.

The Mountain Trek program has five fundamental tenets: fitness, nutrition, stress management, sleep, and detoxification.

The fitness part of the experience includes daily mountain hikes of three to four hours. Guests can choose their level of difficulty, as well, so some guests might take part in a challenging hike one day and a less strenuous one the next.

Daily hikes help guests get active while connecting with nature.

Each day, four levels of hikes depart from the lodge. They are led by trained guides who know the area and who make the experience enjoyable. And guests are treated to views of some of the most scenic vistas in the world.

Hiking is such a critical part of the process because time in nature is proven to lower cortisol levels, which is the hormone that causes stress. Further, along with the healthy eating habits promoted at the retreat, guests see their muscle mass increase, and their weight decrease.

Were not a place for couples to come to sit by the lake and drink wine. Its for couples who understand a little hard work goes a long way. In addition to the daily hikes, sunrise yoga and evening fitness classes are on the schedule. Alex said.

In addition to adopting a fitness routine, Mountain Trek teaches guests how to change their eating habits. According to Alex, many people dont eat properly, consuming the wrong foods at the wrong times in the wrong proportions. Instead, they eat too much starchy, sugary, and processed foods, resulting in lower energy levels and expanding waistlines.

Our program follows a 12-hour cycle. We eat six meals from 6 a.m. until 6 p.m. They are lower-carb, higher-protein meals that sustain and balance energy. We teach our guests to eat for fuel, not for fun, Alex said.

The retreat also doesnt allow guests to drink alcohol or caffeine. That can be a significant change in many peoples lives.

People really do go through a metabolic reset while at the retreat, said Alex.

But that doesnt mean the retreat deprives guests of anything tasty. For example, Chef Simon Vine recently cooked a delicious meal of rutabaga spaghetti with tempeh-almond meatballs and a tomato-cashew sauce as a healthier substitute to the traditional pasta dish. The chef also prepares snacks that help kickstart the metabolism of guests.

Eating healthy for a week or two is one thing, but Mountain Trek also provides guests with the skills to be mindful about cooking and eating at home. That is one of the key reasons that many guests decide to come to Mountain Trek with their spouses or partners; they want to have someone who can help them stick to these healthy-eating guidelines.

We educate you on how to implement a healthy lifestyle. So, if you come with a spouse or partner, you get to be each others support system when you return home, Alex said.

Though fitness and healthy eating are important parts of the Mountain Trek experience, they arent the only components. The retreat also focuses on ensuring that guests find a balance in each of the retreats other key elements; stress management, sleep, and detoxification.

For example, if youre not eating well, but youre sleeping enough, you still may not feel great. If youre eating and exercising regularly, but you never take a break from alcohol or caffeine, you likewise may not reach your full potential.

When you balance the five elements, they compound upon each other, Alex said.

During the program, guests see significant changes in themselves over a short time. Many people are overwhelmed by the lifestyle changes the retreat asks them to make, but, if they make those sacrifices, theyre satisfied with the results.

Mountain Trek guests enjoy healthy, delicious meals prepared by an in-house chef.

It takes effort to make it through the program, but people leave feeling like theyre 10 years younger. Theyre lighter and happier, Alex told us.

Mountain Trek offers such a life-changing experience for guests that they can often completely reset their lives at home, too. When guests incorporate those elements into their daily lives, they see dramatic changes. Alex said that the staff regularly receives calls from people who have maintained their lifestyle changes for years after the retreat.

Couples who complete Mountain Trek together can also forge new bonds on their journeys to healthier, happier futures, and the challenges required as part of the growth during the retreat often make them stronger.

When couples have these shared experiences, they deepen their relationship. Theyll push their limits and learn about themselves in those moments. They will strengthen their bond, Alex said.

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Mountain Trek Retreat Changes the Way Couples Think About Health - DatingNews

Recommendation and review posted by Alexandra Lee Anderson


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