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Tia Mowry is sharing some seriously sage advice for new moms out there!

In a new Instagram post on Tuesday, the Sister, Sister actress revealed shes lost an impressive 68 pounds since giving birth to her daughter Cairo in May 2018, and now, shes ready to tell us all exactly how she lost the extra baby weight. Even if youre just trying to lose the dreaded quarantine 15, this is definitely worth taking notes on!

Related: Ciara Shares Fitness Inspiration To New Moms After Welcoming Baby Number 3!

Opening up about her postpartum transformation alongside the mirror selfie (above), Tia wrote:

Ive lost to date 68 pounds since giving birth to my daughter. Im very proud that I did it my way and in my time. I didnt feel rushed to snap back. I enjoyed breast feeding and spending quality time with #cairo and my son #cree. To all the women who are feeling pressured after birth. Do YOU! Do what makes YOU proud and do it in YOUR time. Not anyone elses.

Loving the positive and patient mindset here, Perezcious readers! Theres an unbelievable amount of pressure for mommas to snap back to their pre-pregnancy size and if you ask us, we agree that people shouldnt be so focused on numbers on a scale when someones body literally just experienced the miracle of life.

It might be easier for some to immediately shed the weight, but that isnt the case for most. Remember, it takes at least 9 months to get to that point, so you cant exactly expect magic overnight. Take time to work on yourself and care for the baby because parenthood is all about balance, right? The point is to FEEL good while youre working on those fitness goals, too.

But its not to say we cant acknowledge Mowrys efforts and how stunning she looks in the shot. Gurl is absolutely working those cut-off shorts, and we love to see it! Stars like Vanessa Bryant and legendary WNBA player Candace Parker were among thousands who hopped in the comments section to show love on the 42-year-olds pic.

Related: Pink Catches Waves & Celebrates Her Thunder Thighs Yas Queen!

The proud momma of two, who also shares 9-year-old son Cree with husband Cory Hardrict, previously opened up about maintaining a healthy outlook on her second pregnancy journey with E! News back in 2018. She shared at the time:

Its not about trying to look great. Its about trying to feel great. And if that takes five to six months to a year to feel like myself, then so be it.

She added:

Im just really taking my time, and I really want to be an example out there for women. Its OK if you dont lose weight fast or rather quickly. Its OK if you still have a belly bump. Thats what happens. Its natural. Its normal. You dont have to kill yourself trying to get to some place that takes time. Im about focusing on my babies and enjoying her growth.

We hope her message brought comfort to anyone who needed to hear it!

[Image via Tia Mowry/Instagram]

Read the rest here:
Tia Mowry Flaunts Impressive 68 LB Weight Loss Secret With A Brilliant Message To New Moms! - POP TIMES UK

People with diabetes may wish to fast for dietary, medical, or religious reasons. Advance planning with a health care professional may reduce complications.

When Martin M. Grajower, MD, encountered patients with diabetes through his clinical practice who were committed to fasting for religious and other reasons, he was inspired to support them in finding ways to fast safely. Here, he discusses strategies that can help people with diabetes avoid health complications while fasting.

Q: What is a fast?

A: A fast is any defined period of time in which someone chooses not to eat. That could be six hours, eight hours, or 24 hours or more. A fast can mean no intake of food, or it can mean nothing at all by mouth, including no liquids.

Q: Why do people with diabetes fast?

A: People with diabetes fast for a variety of reasons, just like people without diabetes do. Most commonly today, people fast for dietary reasons. They want to lose weight, and so they may engage in calorie restriction by means of intermittent fasting.

People also fast for spiritual or religious reasons. For example, various religious practices call for fasting over a 24-hour period, over a certain number of hours per day for an entire month, or for one day a month throughout the year, or on some other schedule.

People may also fast because they have been told to do so before going into surgery. For example, sometimes people are told to eat nothing after midnight, but their surgery may not be until 3 oclock in the afternoon the next day, so thats a 15-hour fast. Some people going in for procedures, such as a bowel procedure, may be told to consume only liquids for 24 hours, which is also a form of fasting.

Q: What are the risks from fasting for people with diabetes?

A: Hypoglycemia is the number one risk. Hyperglycemia can also become an issue because people will cut back on their diabetes medicine, especially if theyre on insulin, to avoid hypoglycemia. But if they cut back too much, then their blood glucose will go too high and theyre at risk of hyperglycemia, and even potentially diabetic ketoacidosis.

Dehydration is another risk and depends on the nature of the fast. If its a complete fast where the person fasting cant take in liquids or has been instructed not to take anything orally to prepare for surgery, then dehydration becomes a major risk. The dehydration could be due to not drinking or because some diabetes medicines, such as the SGLT-2 inhibitors and diuretic medicines, induce diuresis. Furthermore, hyperglycemia induces diuresis.

Q: How do the different types of diabetes affect fasting risks?

A: People with type 1 diabetes are at greater risk when fasting compared to people with type 2 diabetes, because they are on insulin. The amount of insulin they take when fasting needs to be adjusted. If they dont cut back enough, they risk hypoglycemia, but if it is cut back too much, they can develop hyperglycemia. People with type 1 diabetes also face increased risk of dehydration and diabetic ketoacidosis, compared to people with type 2 diabetes. However, there are more people with type 2 diabetes, so at the population level there are more people at risk when fasting.

For women with gestational diabetes, if theyre not on medicine, especially if theyre not on insulin, fasting is the best insulin sensitizer that we have. So, I never hesitate to let women with gestational diabetes restrict calories for a short period. Pregnant women do have to factor in the risk of dehydration, taking into consideration their blood pressure and any edema.For women with gestational diabetes who wish to partake in the longer fasting regimen of certain religious practices, thats a separate discussion.

Q: What challenges does intermittent fasting pose for people with diabetes?

A: There are two types of intermittent fasting. Theres the type that you do every dayfor example, every day you eat for only eight hours during the day. I don't necessarily recommend it, but I have no problem with a person with diabetes following this eating pattern, because they're doing the same thing every day and you can just adjust their medications accordingly. The intermittent fasting where you fast two days a week or every other day is more problematic because it can become very complicated to adjust the medication. It can be done, but it requires the time and the expertise of the physician and it requires the compliance of the patient. So, I don't recommend patients do it on their own, but it can be done safely under medical supervision.

Q: What is your approach with patients who wish to fast for religious or spiritual reasons?

A: I became interested in this subject because of a couple of patients. A member of my religious community went to the rabbi and said, Last year my doctor said anyone with diabetes shouldnt fast, but I did anyway, on my own, and my sugar dropped low. So, what do I do this year? The rabbi called me up and asked what I should tell him. I found out that the only medicine this person was taking was a sulfonylurea, so I told him to stop taking his medicine 36 hours before Yom Kippur, and he did fine.

I also had an elderly Orthodox Jewish woman as my patient. I said to her, I dont think you should fast on Yom Kippur because youre elderly, youre on heart medicines, and youre on a complicated insulin regimen of three shots a day. She looked me straight in the eye and said, Doctor, I fasted on Yom Kippur in the concentration camps, so dont tell me not to fast now. Im going to fast with or without your help, but Im going to fast.

This was a powerful lesson. The determination to fast is found not just in the Jewish religion, but also in the Muslim faith. People hold Ramadan to be a very holy time, and theyre going to fast either with or without their doctors help. People of other faiths or who adhere to other spiritual or meditative traditions fast as well. Thats why I've become a very big proponent of allowing people with diabetes to fast, but under medical supervision.

Its our obligation as health care professionals to adapt diabetes to our patients religious beliefs. I did my fellowship under Dr. Harold Rifkin, who co-wrote the first textbook on diabetes. He taught me that you need to adjust the management of diabetes to the patients lifestyle, not the other way around.

I really think nurse practitioners and nutritionists could take the lead on this, because doctors unfortunately dont always have the time. If you have patients who are Jewish, Muslim, or a member of the Church of the Latter-day Saints, you can ask, Do you fast for religious reasons? And if they do, talk with them about how theyre going to manage it. Because if you dont ask the question, patients will do it on their own, and thats when theyre going to run into problems.

Q: What are the concerns when people must fast prior to surgery?

A: The major concerns are hypoglycemia and dehydration, both of which can be avoided by adjustment of medication and scheduling the surgery, for early in the day when possible.

Q: How do you help manage the patient who wants to fast?

A: Health care professionals need to consider the pharmacodynamics (mechanism of action) and pharmacokinetics (the onset and duration of action) of the diabetes medicine a patient is on. How long does the medicine work? How long does it stay in the system? Does the medicine increase hypoglycemia risk or is its action glucose dependent?

Sulfonylureas, the short-acting meglitinides, and insulin, are associated with hypoglycemia. The sulfonylureas have a 24- or 36-hour duration of action, so those need to be stopped at least 24 and preferably 36 hours before the patient is going to fast. Meglitinide and Nateglinide generally are taken three times a day before each meal because it has a duration of action of only 4-6 hours. Patients should not take a glinide medicine if theyre not eating or if theyre not going to eat carbohydrates.

Insulin requires a major adjustment, so the health care professional should understand the duration of action for the kind of insulin that the patient is on. For example, certain long-acting insulins are taken every day and have a duration of action of 36 to 42 hours. If a patient takes insulin on Monday, the effect is going to last until Wednesday. If I have a patient with this kind of insulin going in for a medical procedure on Tuesday, I advise him or her to reduce their dose of insulin on Sunday, two days prior, as well as on Monday, one day prior. I provide detailed instructions on how much to reduce the dosage, as described in the article on medication adjustment referenced below.

The older NPH (isophane) insulin has a duration of action of about 12 to 16 hours, and other forms of long-acting insulins have a duration of between 16 and 24 hours. For these medicines, you would have to help the patient adjust dosages mostly the day before the procedure.

Metformin, pioglitazone, and DPP-4 inhibitors rarely cause hypoglycemia, so health care professionals dont have to adjust them. But the patient should not take it on the day of fasting if its a 24-hour fast. With patients doing intermittent fasting, where they are eating during 8 hours of the day and going on a 16-hour fast, I dont tell them to stop taking the medicine, because they rarely cause hypoglycemia, and the medicine should be in their system for those 6 or 8 hours while they are eating to prevent hyperglycemia.

Q: What about dehydration concerns?

A: As far as dehydration goes, it really depends on the kind of fast. With intermittent fasting, fluid intake is never restricted; just calories are restricted. So, people with diabetes can drink water, diet soda, tea, or black coffee without hesitating, and dehydration should generally not be an issue. However, patients who normally get a lot of their liquids from foods like soups, shakes, jello, and yogurt may not realize that three-quarters of their fluid intake is really coming through food. Even if they drink as much while fasting as they do at other times, they will not be consuming enough liquid and they could run into a problem with dehydration.

Health care professionals also need to keep in mind that the SGLT-2s, besides lowering blood sugar, have a diuretic effect. Both aspects of the medicine must be considered when adjusting the dosages. I generally will stop the SGLT-2 two days before a patient begins a fast because of the dehydration aspect.

Health care professionals should also consider other medicines the patient is on, especially diuretics. These may also require adjusting. We also keep in mind the patients other medical conditions. A patient who has had a heart attack or a stroke within the last three months is at increased risk from dehydration and the resultant drop in blood pressure. If the patient becomes hypotensive from dehydration, this could lead to another heart attack or another stroke.

If A1C is not controlled, the patient is also at increased risk for dehydration, because glucose in the urine acts as a diuretic. If a patient has an A1C of 9 or greater, I will strongly discourage fasting due to the risk of dehydration from the high blood sugar or, if the patient has type 1 diabetes, the risk of going into diabetic ketoacidosis.

A patient who is running any fever in the last week or so should not be fasting, again because of the risk of dehydration resulting from fluid loss due to sweating. Health care professionals need to be conscious of these other issues before going ahead and giving a blanket recommendation regarding fasting.

Q: How do you advise patients regarding glucose monitoring during a fast?

A: Patients who are on insulin and fasting should do even more frequent glucose monitoring than usual until they get a sense of the safety of their revised insulin regimen. For example, the patient on a long-acting insulin who decides to intermittently fast two days a week, with the help of a health care professional, should adjust the insulin the day before the start of the fast. Then over the first two or three fasting periods, the patient should check glucose levels even more frequently than normal, until it can be established that the lower dose of insulin is correct. Subsequently, the normal frequency of testing can be resumed.

Someone whos not on a sulfonylurea or insulin doesnt have to test any more frequently than normal because the risk of hypoglycemia is extremely low.

Note: For detailed guidelines on medication adjustment and other considerations while fasting with diabetes, see the articles listed at the end of this interview.

Q: Do you have any other tips for helping patients with diabetes manage fasting?

A: At the time of a patients pre-fast visit, I write down all my instructions. I hand the patient a copy (to avoid misunderstandings), and I keep a copy in the patients chart. In the instructions, I put down medication adjustments, how often to check blood glucose readings, and what to do if the blood glucose reading goes above or below a certain specific number (individualized for the patient depending on age, the presence of hypoglycemia unawareness, and comorbid conditions). Soon after the fast, either at the next visit or via a follow-up telephone call, I ask the patient how he or she did. I make a note of that in the chart. The next time the fasting observance comes around, I look back at my previous note in the chart. If the patient did well, I simply make a photocopy and say, Here are your instructions. And for me, instead of spending 10 minutes, now it takes only 30 seconds.

Also, on the occasion when Ive told patients that I dont think they should be fasting, I ask permission to discuss it with their clergy. Youd be surprised how often a patient will let me do that. And then when their religious advisor tells them not to fast, they feel much more comfortable about it.

Guidance on fasting with diabetes by Dr. Grajower and others:

How do you address the subject of fasting with your patients who have diabetes?

Read more from the original source:
Fasting Safely with Diabetes | NIDDK - National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK)

Express News Service

BENGALURU : Being fit is being functional. Lets start this column with the absolute basics of the human bodys functionality. Our body is designed to move. If it were designed to be placed on a chair all day, it would be designed differently. Our ancestors sat down only to eat and sleep. The rest of the time they were active and on the move. Today, we sit as much as they moved.We need to walk more through the day to

Not walking enough on a daily basis will simply rust the joints and muscles, making them stiff and prone to injuries. It can cause obesity, high cholesterol, high blood pressure and more inflammation in the body, while also slowing down metabolism, which could lead to weight gain.

Start slow, but start moving more often wherever you are, at home or at work. If you have a wearable fitness tracker, check your steps every day. If you dont, use some app on the phone as you carry the phone everywhere. You would be doing around 3,000 steps a day. This needs to gradually go up and you can keep a target of 10,000 steps a day. This can be achieved through the day by getting off your chair every two hours (to get some water, to go to the washroom, to take a call, etc).

Walking is also a natural fat burner. If your goal is fat loss (weight loss), do a 30-45 minute brisk walk. Brisk walk would mean you walk fast enough to get your heart rate to around 70 per cent of your maximum heart rate. This means you will be panting a little, but can have a conversation with your walking partner. For weight loss or to simply be healthy, walking should be incorporated by every human being as it is what your body is naturallyable to do. So do not take away the natural or normal functionality of the body due to lifestyle and modernisation.

Walking is one of the best ways to start your fitness journey. Good health and fitness do not have to be intimidating or time consuming. It can be a part of what you do every day because your body is designed to move and you ought to maintain its basic functionality.So now that you have read this column, start the journey with me to make health easy and be better every day.(The author is a fitness expert with Cure.Fit)

Make walking a routine

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Walks the good word - The New Indian Express

Not a few people skip breakfast and do not eat until noon. However, this decision has consequences on your body and mind that you should know.

The experts recommend having breakfast and doing it with fresh, varied and nutritious foods, disdaining industrial or processed pastries and betting on a combination of the main macronutrients. Healthy fats like avocado, olive oil, and nuts, complex carbohydrates, or protein like tofu, eggs, or oatmeal are great ideas to start the day off on the right foot.

However, there are many people who, due to lack of time, habit or closed stomach, skip this meal. Many do it to lose weight or reduce the number of calories per day, in a rush or stress. However, various studies indicate what consequences it has for our body not eating breakfastr, something essential in a healthy lifestyle. And they are not exactly few.

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Increased risk of heart problems: A Harvard University study found that men who skipped breakfast had a 27 percent higher risk of heart attack or heart disease. Although they have not identified a direct cause, the researchers They suspect that fasting for longer is stressful and makes the body work harder, causing metabolic changes which lead to plaque buildup in the arteries.More ballots of suffering from diabetesAnother study, also from Harvard, found that women who regularly skipped breakfast they had a 20% higher risk of developing type 2 diabetes. Skipping meals is associated with impaired glucose tolerance, a phenomenon associated with the development of prediabetes and diabetes. The irregular spikes in blood sugar that occur when you fast and then eat a lot put pressure on the body, leading to insulin resistance.You can get fatAlthough research is mixed on whether breakfast has a direct effect on weight loss, several studies point to the link between skipping breakfast and gaining weight. One theory indicates that people who eat breakfast have more ballots to practice a lifestyle and another indicates that those who skip breakfast they tend to overeat at subsequent meals, consuming the majority of calories during the most sedentary hours of the day. In fact, many people eat more calories in one sitting than in three planned meals.Metabolism slows down: If you skip meals frequently, the body stops working so fast and reduces basal metabolic rate to compensate for calorie restriction or in other words, save fuel. Prolonged fasting will further reduce the bodys willingness to burn calories and impact the amount of fat tissue that is lost. Other research showed that more calories were burned during morning exercise if participants ate breakfast.Mental slowness: The drop in blood sugar from a prolonged fasting state can affect cognitive function. Keep in mind that your body has not incorporated nutrients for many hours, so it is essential to provide it with food. Several studies have shown that schoolchildren do better on tests when they eat breakfast. Bad mood: Your mood can be altered by the absence of breakfast. This can be explained: the drop in blood sugar caused by skipping a meal causes irritability, along with fatigue and headache that can worsen the mood even more. Too There is a link between food intake and the balance of neurotransmitters produced by the brain, such as serotonin and dopamine. Low energy: According to information from the University of Wisconsin, breakfast should provide you with 25% of your daily energy, including high fiber and protein content for fuel. If not, you are likely to feel tired and less willing to play sports during the day.Your breath stinks: From USNews and World Report explain whatEating breakfast stimulates saliva production and helps rid your tongue of bacteria, which can make your morning breath more tolerable. Skipping breakfast makes the stinky odor triggered by bacteria flourish in your mouth. Fresh fruit and a glass of water are effective solutions.Stress and more stress: A 2014 study by researchers at the University of California revealed that lwomen who skipped breakfast had higher cortisol levels relative to those that did, as well as higher blood pressure readings. Researchers believe that Combination of skipping breakfast and experiencing chronic stress could increase the risk of cardiometabolic syndrome.More chances of chronic inflammation: In a small study from 2017, researchers at the University of Hohenheim in Germany took three-day blood samples from 17 healthy adults. One day, they skipped breakfast; in another, they skipped dinner; and in another, they ate three normal meals. After comparing the samples, the researchers found that people who skipped breakfast They had higher glucose concentrations and higher fat oxidation, which means their bodies break down more stored fat. Because of this, the study suggests that people who skip breakfast can develop metabolic inflexibility, or what is the same, that their body encounters complications to change its fuel source from glucose to fat, and vice versa. In the long run, this could cause chronic inflammation and potentially increase your risk for type 2 diabetes and obesity.Worse periods: A 2009 study by Japanese researchers analyzed the eating habits of 315 college students. The students who did not eat breakfast they had poor general health, cramps in painful periods, and higher incidents of irregular periods.

This article was published on TICbeat by Andrea Nez-Torrrn Stock.

Original post:
11 consequences you suffer from not having breakfast | Life - Explica

Effingham, IL -(Effingham Radio)-With August being National Breastfeeding Month, HSHSSt. Anthonys Memorial Hospitalis reminding new and expectant mothers about the importance of breastfeeding, even in this time of coronavirus (COVID-19).

The World Health Organization (WHO) says that breastfeeding is supposed to work almost like a newborns first vaccine, providing vital antibodies and an immunity boost through the mothers milk. According the U.S. Surgeon General, 75% of mothers breastfeed their newborns, but the number of infants who are still breastfed exclusively drops to 13% by the time they are six months old. Studies show that babies who are not breastfed exclusively for the first six months are more likely to develop allergies, childhood obesity, colds, flus, ear infections and more.

Breastfeeding and COVID-19

Mothers understandably may have concerns about breastfeeding in this time of COVID-19. According to the Centers for Disease Control and Prevention (CDC), while we cant be certain at this time whether mothers with COVID-19 can transmit the virus via breast milk, the limited data available suggest this is not likely. The CDC recommends that whether and how to start or continue breastfeeding should be determined by the mother in coordination with her family and health care providers.

If you are breastfeeding and have symptoms of or confirmed COVID-19, the CDC recommends taking the following steps to avoid spreading the virus to your baby:

The WHO agrees with the CDC that following infection prevention and control measures is essential to prevent contact transmission between COVID-19 suspected or confirmed mothers and their newborns and young infants. In a recentscientific brief, the WHO recommends that mothers with suspected or confirmed COVID-19 should be encouraged to initiate or continue to breastfeed. Their study outlines that the risk of COVID-19 infection is low in infants, the infection is typically mild or asymptomatic, while the consequences of not breastfeeding and separation between mother and child can be significant. Per their study, at this point it appears that COVID-19 in infants and children represents a much lower threat to survival and health than other infections that breastfeeding is protective against.The WHO also recommends thata mother with confirmed COVID-19 should be counseled to take precautions to avoid spreading the virus to her infant, including handwashing and wearing a cloth face covering.

Whether breastfeeding by the breast or pumping breast milk, breastfeeding is so important to an infant by providing protection against many illnesses, while also encouraging bonding between mother and baby, said Ashley Davis, RN, certified lactation consultant (CLC) and nurse navigator. If mothers are concerned about COVID but still want to breastfeed, we encourage them to follow the CDC guidelines to wash their hands and wear a mask while their baby is breastfeeding but want them to know it is very safe.

Breastfeeding Benefits

The normal and natural food for a newborn baby is breast milk. Their need for breast milk continues as they grow. The following are a few benefits of breastfeeding:

Breastfeeding SupportFor mothers needing additional support to be successful in their breastfeeding journey, HSHS St. Anthonys Womens Wellness Center has a lactation consultant to answer your questions or concerns. For more information, call 217-347-1638.

For more information about breastfeeding, please visithttp://www.cdc.gov/breastfeeding/.

About Hospital Sisters Health System

Hospital Sisters Health Systems (HSHS) mission is to reveal and embody Christs healing love for all people through our high quality, Franciscan health care ministry. HSHS provides state-of-the-art health care to our patients and is dedicated to serving all people, especially the most vulnerable, at each of our 15 Local Systems and physician practices in Illinois (Breese, Decatur, Effingham, Greenville, Highland, Litchfield, OFallon, Shelbyville, and Springfield) and Wisconsin (Chippewa Falls, Eau Claire, Oconto Falls, Sheboygan, and two in Green Bay). HSHS is sponsored by Hospital Sisters Ministries, andHospital Sisters of St. Francisis the founding institute. For more information about HSHS, visitwww.hshs.org. For more information about Hospital Sisters of St. Francis, visitwww.hospitalsisters.org.

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HSHS St. Anthony's Memorial Hospital Reminds Mothers About The Benefits Of Breastfeeding - Samantha Laturno

What did Bye set out to achieve?

According to Bye, numerous studies show that high-intensity interval training is much more effective for improving endurance than moderate intensity training.

"This is true regardless if you're sick or healthy, young or old. We wanted to see if patients with arthritis could handle high intensity training and see the same positive effects," said Bye.

After ten weeks of hard training on a spinning bike twice a week, Bye saw no adverse effects on her study's participants, a group of women with arthritis.

"Rather, we saw a tendency for there to be less inflammation, at least as measured by the inflammation marker CRP, and the participants of the study experienced a solid increase in maximum oxygen intake, meaning that they reduced their risk of cardiovascular disease," Bye said.

The participants also saw a small reduction in BMI, body fat percent and waist measurement, as well as an increase in muscle mass as a result of the training period.

The participants warmed up for ten minutes at 70 per cent of their maximum pulse, and then did four repetitions of high intensity (85-95 percent of max pulse) four-minute intervals.

The break between each interval was about three minutes, at 70 percent of max pulse. The total work-out session lasted about 35 minutes.

"The women who participated in the study found this to be a good, effective method of training, and are mostly very motivated to continue because of the progress they've seen," Bye concluded.

The NHS issues important advice when it comes to trying out different forms of exercise.

"If a particular activity causes your joints to become warm and swollen, or it causes severe pain, then stop and rest," says the health body.

If it does not cause problems, then it is usually fine to continue, notes the health site.

It adds: "If a particular activity always causes a flare-up, it's best to avoid it and find an alternative."

See original here:
Rheumatoid arthritis treatment: The fast workout that may provide pain relief - Express

With over 170,000 dead in the U.S. as a result of COVID-19, it is clear that we must fix the broken food culture that is predisposing so many to an early death.

We know and have accepted willingly or not that the lack of affordable access to healthy food is leading many to die from the ravages of COVID-19, and that this inequity falls along racial and economic lines. Of those suffering from underlying conditions including diet-related diseases like diabetes, high blood pressure, or heart disease 20 percent died after contracting COVID-19. Less than 2 percent of people without those conditions died.

But the reality is this: Junk food is cheap, plentiful and easy to access, even though our nation produces an ample supply of high-quality produce and plant-based products.

Along comes COVID-19 and at once, the inequity within our food system is not just glaring, but it is deadly. These facts must serve as a societal kick in the pants to the government, civil society, parents, teachers, children and employees alike. If we want to adequately tackle COVID-19, we must revamp our food system for human health and immunity. But how?

Here are three tangible steps that actors across our food system can take now.

Market food as though it matters to health.

Our very American love of freedom spurs us to defend supersized junk food while resisting regulations that might rein in the worst of our impulses. Built for taste, but also for profit, convenience and shelf life, our food culture churns out food that is ultra-processed, calorie-dense and loaded with refined carbohydrates. Our taste buds crave the very things that are worst for us products with salt, fat and sugar, which are then mass-produced, mass-marketed and disproportionately geared toward the economically disadvantaged.

Other nations have taken significant measures to curb junk food by attacking marketing dollars. The U.K. and its Prime Minister Boris Johnson following his recent COVID-19 scare are prepared toroll out strict regulations on junk food advertising. The U.S. continues to be among the few industrialized nations that lack coherent food policy and food leadership.

Just last year, the UCONN Rudd Center for Policy and Obesityfound that 80 percent of ad dollars from the biggest food companies in the U.S. were spent on their unhealthiest offerings including sugary drinks, fast food, candy and other snacks. And much of this spending on advertising is geared toward minority populations, especially youth. Even companies with diverse portfolios of healthy and unhealthy brands in multiple categories almost exclusively target Hispanic and Black consumers with ads for their unhealthy brands.

Innovation in the pricing of food.

The food sector doesnt lack innovation but it is driven primarily by sales, not health. This leads to innovation in salt, fat, sugar and refined carbs. Burgers with higher calorie toppings and pizza crusts stuffed anew much of it marketed, again, to and destined for economically disadvantaged communities. Meanwhile, too much of the innovation in better-for-you foods is aimed at those who are at the tip-top of the socio-economic pyramid. What we need is innovation in behavioral economics.

The private sector has an opportunity now to explore dynamic pricing for the better-for-you foods so that people living in disadvantaged communities can access and afford foods that will help them live healthy lives. Dynamic pricing means higher prices in advantaged communities, and lower prices in disadvantaged communities, but the whole remains profitable. The result, quite simply, would be that the same weeks worth of groceries of healthy options for a wealthy family should cost more than for those who are economically disadvantaged. For a society that pays dearly for the outputs of this broken food system through costly and deadly health outcomes its time to shift the balance.

Make cooking at home the new normal.

COVID-19 has forced even the most reluctant among us to become our own personal chef. While many gripe about the banality of home cooking (and the inevitable dishwashing that follows), this shift has the potential to reshape our national relationship with cooking.Studies have shown that cooking dinner frequently at home is associated with consumption of a healthier diet whether or not one is trying to lose weight.

If we dont care about staying healthy and cooking now when our immunity is more important than ever and we are eating all of our meals at home, when will we? We call on teachers, school systems and parents to bring nutrition education to the classroom Zoom or otherwise for the first time. Lets make sure the next generation understands the connection between food and health.

Fundamentally, any meaningful change requires leadership from the government, the private sector, our education system and ourselves. Healthy food has power but like so many things, access is limited to the few. COVID-19 has given us an opportunity to reset our food system in the name of health and equity. It should not have taken a global pandemic to arrive at this point but now the moment is too crucial to waste.

Nancy E. Roman is president and CEO of Michelle ObamaMichelle LeVaughn Robinson ObamaTransforming our food culture a matter of life and death The Hill's 12:30 Report: Trump uses White House as campaign backdrop The Hill's Morning Report - Presented by Facebook - First lady casts Trump as fighter for the 'forgotten' MORE's Partnership for a Healthier America. Follow her on Twitter @nancyroman1.

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Transforming our food culture a matter of life and death - The Hill

Slow and steady wins the race.

Two years after giving birth to daughterCairo,Tia Mowryrevealed she's lost an impressive 68 pounds. The secret to Tia's postpartum weight loss? Don't rush the process.

"I've lost to date 68 pounds since giving birth to my daughter," theSister, Sister star captioned an Instagram selfie on Tuesday, Aug. 24."I'm very proud that I did it my way and in my time. I didn't feel rushed to snap back. I enjoyed breast feeding and spending quality time with #cairo and my son #cree."

And for those new moms struggling with the number on the scale, Tia has some sage advice.

"To all the women who are feeling pressured after birth. Do YOU! Do what makes YOU proud and do it in YOUR time. Not anyone else's," she wrote.

In the snapshot, the 42-year-old showed off her svelte physique in a turtleneck sweater and denim short-shorts.

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Tia Mowry Proudly Reveals 68-Pound Weight Loss With an Inspiring Message to New Moms - E! NEWS

Want to get a six pack? Step one: do this home workout for six pack abs four to five days per week to build muscles. Step two: follow a low-carb diet and manage your insulin resistance to reveal your abs. Home abs workouts don't get much simpler than this: five abs exercises + one determined individual = sixpack abs heaven.

We all want to have a six pack but haven't got the time to work out. Thanks to this home workout for sixpack abs, all you need is 5 spare minutes a day and a bit of persistence to sculpt those washboard abs. Better still, all of the below abs exercises are bodyweight only, none of the best home gym equipment is required here (although the best dumbbells might come in handy).

Getting a six pack is not just about doing abs home workouts but also following the correct diet plan. Insulin resistance is often the reason why your abs won't show but going on special diet, such as the keto diet and intermittent fasting, can help controlling insulin levels more efficiently.

That said, much like any other muscle in your body, abs need plenty of exercising to grow. You don't need to train abs every day to get a six pack but finding the balance between frequent workouts and rest is key of getting stronger abs.

Abs are part of your core muscles and a strong core can help you lift heavier and also improve posture and therefore comfort levels. To find out more about why training the core is more important, have a look our article on the best core exercises.

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Most people know that protein is essential for muscle growth and recovery but did you know that protein can also help you lose weight? Protein takes longer to break down than carbohydrates, especially when supplied from natural sources, such as lean meat, fish, nuts, leafy greens, eggs etc.

Even for muscle building, you don't necessarily have to chug down gallons of protein shakes a day but supplementing can be a convenient way of getting enough protein in your system without having to cook all the time.

The best protein powders are low on sugar and high in protein and having one after your workout can aid muscle recovery. Same goes for the best protein bars: if you must snack on something, leave the sugary chocolate bars in the supermarket and have a protein bar or the best jerky instead.

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There are five exercises and each should be performed for 40 seconds, followed by a 20 second break. For the duration of each block, go as hard as you can without compromising form. If you notice that your form is falling apart, try slowing down but don't stop until the end of the 40 seconds.

This 5-minute abs workout might be a fast one but in order for it to be effective, we had to include some intermediate and even hard abs exercises. We are not trying to cut corners here: this abs workout might take only five minutes to complete but by the end of it, you will feel all your abs pumping and aching.

This exercise works pretty much your whole body, but especially your abs, obliques, shoulders, arms and basically your whole upper body for stabilisation.

You start off in the standard push up position. To perform a mountain climber, pull your knees up to your chest, one at a time, in quick succession. You want to keep your body in a push up position all the way through the exercise, so don't bob your hips up and down as you tuck your knees in.

Try to do mountain climbers as fast as you can without compromising on technique. It is a high-intensity exercise, after all. You'll see that even 20 seconds of mountain climbers can be very tiring.

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To perform a proper Russian twist, sit down on the floor with your legs extended in front of you. Clasp your hand together and lift your feet off the ground, using your core to balance.

Rotate your torso to one side, controlling the movement with your obliques, then back to the other side. Russian twists don't have to be fast; the longer it takes to stay in the rotated position, the longer your obliques are activated.

For added resistance, you can hold either thebest dumbbellor thebest kettlebellin your hands as you twist and lift your legs off the ground. For a lower impact version, leave the feet on the ground and lose the weights.

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Flutter kicks will really work your lower abs. You'll also need your whole core to be engaged to keep your legs up in the air and moving. To perform flutter kicks, you need to lay down on the floor if you are working out on a hard floor, consider using the best yoga mats with your arms extended down the side of your body. Lift both legs up and hover them over the ground just slightly.

Then, start kicking! You need to move your legs up and down simultaneously in a fast but controlled motion without placing them down on the ground again. Pretty much what you would do in the swimming pool doing front crawls but on your back and on dry land. Keep your spine neutral by looking up and not at your legs and keep pushing until the time is up.

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Planks are plenty hard enough for most but this plank variation cranks up the difficulty level even higher. With standard plank, you 'only' have to hold the pose for as long as you can but with hardstyle plank, you need to flex all the muscles in your body, working them way harder than usual.

From an onlookers point of view, hardstyle plank looks similar to standard planks: you go down on your forearms and toes and hold your body straight, parallel to the ground. The difference with hardstyle plank is that you pull your elbows and toes toward the centre of your body, without actually moving them.

Granted, you probably won't be able to hold a hardstyle plank for 40 seconds but what you can do is hold it for 5-10 seconds first then gradually increase the length over time. For the rest of the 40-second block, you can hold the standard plank.

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Starting position is similar to flutter kicks: on your back and arms extended on your side. From here, you want to lift both of your legs up in the air and as you reach the apex of the lift legs are pointing up you want to lift your pelvis off the floor and 'kick up' in the air, contracting all the abs in one move. Lower the leg back down and repeat.

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Get a six pack in only 5 MINUTES a day with this home workout that uses bodyweight abs exercises only - T3 (Australia)

My name is Julia Terranova (@juliagetslean), and I am 25 years old. I live in Newberg, Oregon, and I am a receptionist. After reaching a point of eating too much fast food and getting diagnosed with multiple health ailments, I committed to keto and calorie tracking and took back my health.

Before discovering the keto diet, I struggled with binge eating, especially when it came to fast food. My days revolved around trips to the drive-thru and ordering large portions. I was stopping at McDonald's and Taco Bell two times a day, at the minimum. I hid this habit from everyone, and the weight slowly packed on.

I blamed my weight gain on the fact that I had two babies 14 months apart. I would eat meals at home with my family, then find ways to have a reason to get fast food or coffee drinks at a local coffee shop. I was drinking half my day's calories in one drink, on top of my multiple fast food trips.

I never realized I had a problem until I started to find ways to make extra money to be able to fund my fast food habits. I would look for change and sell old clothes or household items just to be able to feed my addiction.

On top of this, my physical health was struggling. I was newly diagnosed with Crohn's disease, and I also had high blood pressure and prediabetes. I was 100 percent sedentary, aside from helping my toddlers with daily tasks.

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We were headed into California, which is a long trip that we did in just one day. I was 23 years old and 300 pounds. The car ride was torturous. The swelling, shooting pains, and constant need to eat just got to be too much. I barely fit into my car's seat, and the seatbelt was digging into my skin.

The next day, when we tried to walk through an amusement park, I couldn't do it. I was struggling. Struggling to catch my breath and to have the energy to keep going. I saw photos of myself that my husband had taken that day and was just in awe that the person in the pictures was truly me.

I had heard of the keto diet, and I researched it during the entire drive home.

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I chose the ketogenic diet because it allowed me to incorporate things that worked for my lifestyle, like bunless burgers. I love to eat filling, fattier meals versus things like salads, so it was sustainable for me. I love that the diet allows me to easily find something to eat wherever I go. Anywhere and everywhere can accommodate keto for you, if you just ask.

I also never knew what a carbohydrate really was or even meant until I started tracking my calories and macros. I love the Carb Manager app to track everything from my meals to my water intake to my weight. When I am truly on my tracking game, I lose the most weight.

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I joined Planet Fitness and started by walking on the treadmill for about 30 to 40 minutes a day. Eventually, I started trying out machines and watching others do lifting exercises and gave it a shot. I also followed fitness accounts on Instagram that offered free routines.

I started slowly using free weights and incorporated running. Both of these types of exercise truly gave me the confidence that I have now when it comes to working out. I completed my first 5K last November, and that fueled me to keep going and push for a marathon eventually.

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These three changes have made the biggest impact on my overall weight loss.

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The part that sticks out to me the most is confidence. I truly had no idea how much my weight was holding me back. When I think back about when I first started my journey, I walked around embarrassed, shy, and worried. I always felt judged, and that just led to me eating more. The feeling of freedom that comes from gaining confidence in yourself is worth more than words can describe.

I have grown mentally (not to mention financially!) and changed physically for the better just by deciding to change my eating habits. Putting myself first and taking control of my health has opened so many new doors in my life, and given me a true purpose for not only myself, but also my daughters. I hope that I can be the best example for them. I am proud to say I have taken my health back.

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'The Keto Diet Helped Me Overcome My Fast Food Addiction And Lose 114 Pounds In 2 Years' - Women's Health

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