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Oct 13

Cardiopulmonary Rehabilitation at Banner Payson | Health – Payson Roundup

Banner Payson Medical Center is excited to share its newest health care program for the Rim Country community. Banner now offers cardiopulmonary rehabilitation services in Payson. Qualified rehab staff is available to complete assessments and treatment and are accepting new patients.

They are also joined by a mental health professional to help those who may struggle with anxiety or depression because of their health issues. It can be difficult to follow through with treatment when a patients emotional wellness is also challenged. Seeking to remedy this, the cardiopulmonary rehab treatment uses a holistic approach to manage ongoing health concerns.

Physical fitness is also a big part of the overall treatment. The programs goal is to get patients exercising in a closely monitored environment. Through the benefits of exercise patients feel better and improve chronic health conditions. We hope that the positive experience will lead patients to a lifelong relationship with exercise outside of their cardiac treatment and a higher quality of life, explains Lance Porter, Banner Chief Executive Officer.

According to the American Heart Association, cardiac rehabilitation can greatly improve the health and recovery of those who suffer from cardiovascular disease. Benefits include a 47% reduction in all-causes of mortality in patients who participated in cardiac rehab compared to non-participants.

In a recent study conducted by the University of Tennessee School of Nursing, it was found that Enrollment into a pulmonary rehab program after COPD exacerbation results in decreased dyspnea (shortness of breath) at six-month follow up and quicker recovery time as compared to patients who are referred to pulmonary rehab longer than six months after exacerbation. The facts are in and rehabilitation programs like this one deliver truly excellent patient results.

Potential patients

The cardiac rehabilitation program is designed to help patients who have recently experienced a cardiac event. This program helps patients regain strength and energy, speed recovery, and prevent heart issues in the future. This program uses exercise conditioning, strength training, nutritional counseling, education and emotional support. Candidates include those who have experienced:

A heart attack or heart failure

Angioplasty or coronary artery bypass grafting for coronary heart disease

A heart valve repair or replacement

Any other recent cardiac event

The pulmonary or respiratory rehabilitation programs are designed to help patients breathe easier, despite any lung condition. This program uses exercise conditioning, strength training, nutritional counseling, education and emotional support. Candidates include those who have experienced chronic obstructive and pulmonary diseases such as:

Interstitial lung disease

Course of treatment

After an initial evaluation, patients will receive an individualized treatment plan designed around his or her specific needs. The plan is developed jointly with the patient and their health care provider(s). Most patients complete their treatment within 8 to 12 weeks. Benefits from the program can include:

Reduced symptoms of shortness of breath, chest pain and fatigue

Reduced emotional stress, depression and anxiety

Improved flexibility and muscle tone

Improved energy level and mood

Quicker return to work or other activities

Reduced medication costs

Meet the experts

Banner has brought on experts to lead the program: Judy Lee, MSW, LCSW, is the program director and counselor; David Gorr, CRT Respiratory Therapist, oversees treatment.

A person gets referred either by calling us directly or through their physician, says Lee, We the program staff take things from there. We will check insurance, contact the primary care physician, and get the patient scheduled for an evaluation/assessment. Thereafter, the respiratory therapist and other clinical staff communicate with the patient, physicians, and even family on a regular basis. All reports get sent to the patients doctor.

Lee is an experienced leader and has worked with similar programs in the past. She recognizes how crucial the conversation is with both the patient and their doctor.

Once we begin working with a patient, we maintain communication with the physician, as this is a vital part in tracking a patients progress, says Lee.

Her passion for this program is contagious and her concern and care for her patients is apparent in all she does. Looking to the future Lee also plans to bring a behavioral health program for older adults to Banner Payson Medical Center. I have seen so many people whose lives have been transformed by programs like this one. Its pretty amazing and I am honored to be a part of that.

The new Cardiopulmonary Rehabilitation Center is on the hospital campus and open for new patients. Please call 928-596-4577 for more information.

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Oct 13

Generations Healthcare Announces the Opening of the New Temecula Memory Care Center – PR Web

Generations Healthcare announces the opening of their new memory care center in Temecula, California.

TREMECULA, Calif. (PRWEB) October 13, 2020

Temecula Memory Care Center, a 64-bed memory care facility belonging to Generations Healthcare of Santa Ana, Calif., is now open and accepting residents. Located at 44320 Campanula Way in Temecula, the facility serves patients with Alzheimers, dementia and other mental health diagnoses. As part of the 80,000-square-foot Temecula Healthcare Center campus, Temecula Memory Care Center offers patients unique access to all of the services of a skilled nursing facility in addition to memory care services.

The staff at Temecula Memory Care Center is committed to providing a secure environment in which residents can enjoy a fulfilling life and participate in activities that help delay cognitive decline. Activities and social programs are designed to improve self-sufficiency, self-confidence and cognition, intending to help those with dementia maintain their independence for a longer period of time. Other services include the following:

The level of services an individual patient needs can vary greatly depending on each individuals health and circumstances. The facility takes a personal approach to memory care and customizes programs to engage each resident in memory care activities, with the goal of ensuring an uplifting experience for all.

The interest list for new residents with a desire to move into this beautiful, newly constructed facility is filling up quickly, said Jim Geddie, administrator of Temecula Memory Care Center. I am proud of our incredible team of professionals and the proven outcomes that we are able to offer our residents.

In addition to the services the facility offers, the following amenities and features are also available:

To watch this facility take shape and finally come to this point has been an incredible experience, Geddie said. We are honored to have the opportunity to welcome memory care patients into our facility and help them feel at home.

Temecula Memory Care Center is now accepting patients. For more information, call the main line at (866) 345-4636 or the facility cell at (714) 873-5203.

About Generations HealthcareGenerations Healthcare began operations in January 1998 with a single, 89-bed skilled nursing facility. Since that time, Generations has grown to 30 facilities comprising over 3,200 beds. Generations Healthcare was founded upon the belief that caring for the sick, the elderly and the infirm is a special and sacred stewardship. Guided by the values of kindness, competence and compassion, Generations operates these skilled nursing facilities throughout California, along with one newly built facility in Henderson, Nevada. Since its inception, Generations has established an excellent reputation in the communities served by its facilities because of its focus on quality, service and regard for the changes facing older adults in todays world. For more information about Generations Healthcare, visit

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Oct 13

You might want to rethink using a stability ball as your desk chair – Longview News-Journal

If you bought a stability ball to use at your pandemic home work station, or dusted off the unused one in the basement, you might want to sit down for this reality check on a traditional chair. Claims that stability balls will strengthen your core have little backing in research. In fact, sitting on a stability ball, also known as a balance ball, exercise ball or Swiss ball, could have detrimental effects.

Manufacturers often promote stability balls as both workout equipment and furniture. Advertisements assert that although the products can be used to make exercises more challenging by doing sit-ups atop the balls, for example, or propping your feet on them to do pushups simply using them as desk chairs improves posture and facilitates a core-strengthening workout.

The hype seems to have worked. Sales of balance balls grew 67% from January through July 2020, compared with the previous year, according to figures gathered by the NPD Group, a market research company. An NPD spokeswoman said sales grew the fastest in March, April and May, corresponding to the time when many gyms were closed and Americans were starting to work from home.

Balancing on an unstable surface does require engagement of your core your abdominal, lower back and pelvic muscles. And engaging your core helps it grow stronger, which should improve posture and lessen back pain. Thats why people do exercises on top of stability balls. Thus, the idea that office workers could gain similar benefits by using balance balls as desk chairs doesnt seem that far-fetched.

But its not a theory backed by science, according to Brian Lowe, a research industrial engineer at the Centers for Disease Control and Preventions National Institute for Occupational Safety and Health. He and his colleagues were concerned when they saw workplace wellness campaigns bearing images of employees sitting on stability balls because they werent sure sitting on a free-rolling stability ball was an appropriate general workplace recommendation, Lowe wrote via email.

After examining the issue, they published a commentary in the American Journal of Health Promotion in March 2016 that ended, Although the existing body of literature is small, and the studies have limitations . . . the literature to date does not suggest significant health benefits to justify unstable sitting as a health promotion practice. Until studies showed more conclusive benefits, they added, workplace recommendations involving stability balls should be viewed skeptically.

Diane Gregory, an associate professor in the Department of Kinesiology and Physical Education at Wilfrid Laurier University in Waterloo, Ontario, was an author of one of the studies cited in the commentary. That paper, which compared balls with office chairs, concluded that prolonged sitting on a stability ball does not greatly alter the manner in which an individual sits, yet it appears to increase the level of discomfort. She also was a co-author on a 2013 study, which found that gradually acclimating to sitting on a stability ball might ease the lower back discomfort caused by the balls, but again did not see an improvement in trunk strength or posture.

The amount of movement that these unstable surfaces allow for really is not so much more so that the benefits outweigh the potential consequences, Gregory said in a telephone interview.

Discomfort is not the only potential problem. Another negative found in one of the studies cited by Lowe is spinal shrinkage, a decrease in spine height due to flattening of the discs between the vertebrae. Increased movement of the spine, if beneficial, should reduce disk shrinkage because the beneficial movement would increase fluid exchange within the intervertebral disc, Lowe said. The loss in spinal height due to intervertebral disc shrinkage calls into question any benefits on the spine.

Lowe also notes anecdotal evidence among ergonomics professionals of people falling from the free-rolling stability balls; balls that are set on a base with a backrest should lower that risk.

And what about the idea that balancing on a stability ball will help you burn extra calories, which is sometimes cited as a benefit? Two studies that measured the difference between sitting on a regular chair and on a stability ball concluded that the difference was approximately 4 calories per hour, Lowe wrote, which works out to only about 30 calories over an eight-hour work day.

None of this is to say that stability balls dont belong in fitness routines (the question of stability balls as a solution for hyperactive students is also a separate issue). Physical therapists often incorporate these devices in dedicated exercise programs and that may be appropriate particularly in a supervised exercise program, Lowe said. But, as Gregory points out, no one is expected to participate in any workout that requires core activation all day. We dont want to have a muscle activated and then stay activated for a period of time, she said.

Tessa Elliott, a physical therapist who works for Emory Healthcare in Atlanta and did research on balance balls as a doctoral candidate, says the balls can help patients build endurance in their deep abdominal muscles. Using an unstable surface allows those muscles to be turned on, she said.

Elliott was part of a team at Armstrong State University in Savannah, Ga., that compared stability balls with desk chairs. The 2016 study, published after she graduated, concluded that sitting on a stability ball did not reduce lower back pain, though it did improve endurance in the muscles that control forward and backward movement. Still, Elliott said, sitting on a ball all day isnt something she would recommend as a strategy to specifically target core endurance.

The bigger picture is that a healthier way to sit is varying what we sit on, she said. So, she suggested, an at-home worker could switch between, say, a traditional chair, a stability ball, a backless stool and standing (standing all day, however, is also detrimental to the body, she pointed out). Its also important to pay attention to posture and get up and move as often as possible, even if it is just for a few seconds, she added in an email.

Gregory isnt averse to people using the balls for short periods of time, if theyre really interested in doing so. I would say, maybe work up to an hour, she said, but at the end of the day, I dont think anyone should be sitting longer than an hour, even in a fancy office chair.

Get up and move around often, she added. Thats going to be so much more beneficial than anything youre sitting on to begin with.

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Oct 13

LHU, Kutztown partner for accelerated programs in psychology and sport science – Lock Haven Express

LOCK HAVEN Lock Haven University and Kutztown University recently signed an articulation agreement to allow Kutztown psychology students to dual-enroll in graduate-level sport science courses at Lock Haven toward the pursuit of a Bachelor of Science in psychology from KU and a Master of Science in sport science from LHU.

The sport and exercise psychology track provides advanced training in how psychological factors influence performance and physical activity, and how sport and physical activity involvement affect psychological well-being. Graduates are prepared to help athletes and others achieve optimal performance in their field.

We are excited to offer this accelerated program opportunity to our KU psychology majors who are interested in sport and performance sciences, said Dr. Gregory Shelley, chair of the Department of Psychology at Kutztown. The connection between performance and psychology is well established. The collaborative relationship between KUs psychology program and LHUs sport science program will put our students on a fast track to successful careers in a variety of areas.

The partnership between Kutztown and Lock Haven will allow students to complete an undergraduate and graduate degree in as little as 4 1/2 years, said Dr. Patricia Lally, professor at LHU. Qualified KU undergraduate psychology students will be able to take 100% online graduate courses at Lock Haven, saving more than a semester of both time and tuition, entering the workforce sooner and more qualified than their peers.

KU students with junior status and a 3.0 GPA or higher are eligible to enroll in up to 12 graduate-level credits at LHU. These graduate credits will count toward both the students undergraduate and graduate degrees, essentially allowing students to count their credits twice. Students can choose between two different tracks in the Master of Science in sport science program sport and exercise psychology and sport management.

Upon graduation from KU, provisionally-accepted students who meet admissions requirements will be formally admitted into the Master of Science in sport science program at Lock Haven. The 12 credits previously taken at LHU will count toward the total of 30 required graduate program credits (leaving as few as 18 credits remaining).

John Nauright, Dean of the LHU Stephen Poorman College of Business, Information Systems, and Human Services has been working with faculty on several cross-system agreements. Nauright echoed the significance of the collaboration, The KU-LHU agreement is a great example of leveraging PASSHE system strengths and adding value for students across the Commonwealth of Pennsylvania.

The graduate program in sport management at Lock Haven is 100% online.

Students can begin completing the program now, according to Lally and Shelley. Any interested students or parents of students at Kutztown University should contact Dr. Shelley for more information at

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Oct 13

Using the Pandemic as an Opportunity to Lose Weight and Get in Shape – The New York Times

It also helped that she was no longer able to go out for meals and had to cook at home, where she prepared healthy meals for herself, like chicken, fish and salads. Rather than vodka on the rocks, her previous cocktail of choice, she diluted her vodka with mineral water and a splash of cranberry juice. Quarantine gave me time to be creative with the meals I was eating, she said.

Another reason many people gained weight is that they stopped planning their meals in advance. Without planning ahead, they would just grab whatever was available.

Before shelter in place they would prep their meals and sort of had a plan, said Dr. Rami Bailony, the co-founder and chief executive of Enara Health, a digital membership weight loss clinic. Once Covid hit they thought they could cook something up that was healthy. But once youre thinking about eating in the moment you tend to go with whats expedient.

When the pandemic started, Mindy Bachrach, 58, a home health occupational therapist in Henderson, Nev., soothed herself with sugary and high fat foods. As an essential worker, she was working pretty much all of her waking hours. I have a weird job, I eat in my car all the time, she said. If I dont prepare very carefully, I end up getting fast food, which I dont even like.

After two weeks, her pants were tighter. As someone who had lost and regained dozens of pounds in her life, she panicked. I decided I had to do something, she said. If I didnt, things were going to get out of control.

She went on the Whole 30 plan, which eliminates processed foods, sugar and sugar substitutes, alcohol, grains, dairy and most legumes. She also stopped weighing herself. I wanted the focus to be on how foods made me feel and not weight loss itself, she said. Thirty days later, she stepped on the scale and was down 20 pounds.

Randy Garcia, 42, of Dallas, has lost 104 pounds since July, 2019, with the help of Enara, which connects members with a doctor, dietitian and exercise coach and costs $400 a month.

Using the Pandemic as an Opportunity to Lose Weight and Get in Shape - The New York Times

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Oct 13

The Hidden Reason Why You Can’t Lose Weight, from an Expert – The Beet

The key to understanding weight loss lies deep within your body, in the hormone insulin. Understand how it works and you will be able to conquer your inability to lose weight,explains CyrusKhambatta, Ph.D., co-author of Mastering Diabetes, The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes, with his co-author Robby Barbaro. The authors want to help you understand the role that insulin plays in your body, yourweight-lossjourney, and your life.

In the world of weight loss,the general perception is that it's impossible to lose weight and keep it off. As medical professionals who have treated people struggling with their weight, or have diabetes, pre-diabetes, and other metabolic disorders, we have seen it all. And the most common complaint among our patients is: "I've tried everydiet on the planet and nothing works."

Is this true? Is losing weight and keeping it off truly impossible? Why do some peoplemanage to succeed whileothers spend years yo-yo dieting, finally get frustrated, and give up? The truth is that your body weight is influenced by many physical, emotional, and mental aspects of your life.Blamingyour inability to lose weight on a single reason often results in oversimplifying a complex collection of biological processes.

When I started my career to help people with diabetes understand how to eat for excellent health, I never thought that one day I would become a weight loss coach. But helping more than 10,000 people lose weightand keep it off has given me the impetus to deep-dive into scientific research to find out the answer to a simple question:

From reading thousands of papers about weight loss, insulin resistance, diabetes, and heart disease, one thing has become abundantly clearin order to lose weight and keep it off in the long-term, its essential to understand the role that insulin plays in your body.

Truly understanding how insulin works will not only help you lose weight, it can actually save your life. The problem is that most people misunderstand the role insulin plays, and believe that it is simply a signal to tell the body that there is too much sugar present and to store it as fat. That's an oversimplification that can sabotage your best efforts. Here is the way it works:

The reason is simple: the amount of insulin that your pancreas secretes in the fasting and fed state is one of the most important determinants of your ability to lose weight now and into the future.

More importantly, understanding how to reverse insulin resistance (the underlying cause of high blood sugar present across all forms of diabetes) and become insulin sensitive is essential in understanding how to achieve your ideal body weight for the rest of your life.

In simple terms, insulin is the most anabolic hormone in your body. What this means is simple: insulin promotes more fuel storage and tissue growth than any other hormone more than testosterone, estrogen, growth hormone, and IGF-1.

When insulin is present in your blood in sufficient quantities, tissues receive a high energy signal that says this is your opportunity to uptake fuel, grow, and replicate.

In response, cells in tissues all throughout your body activate thousands of biological pathways specifically designed to uptake and store fuel, synthesize DNA, transcribe genes, manufacture protein, grow larger, and replicate.

Since insulin was first discovered in 1921, scientists have known that insulin is an essential hormone, and is critical for optimal health in all mammals. Why then, do millions of people around the world live in fear of insulin and do everything they can to minimize their insulin exposure?

Why do medical professionals and people living with diabetes point their finger at insulin and make claims that insulin will make you fat, or that insulin will increase your cholesterol, or that insulin will make you more insulin resistant? The reason is actually quite simple the biological role of insulin is one of the most misunderstood concepts in all of human biology.

(1) Insulin is absolutely necessary for life. If insulin were not present in your body, you would die in a short period of time (likely within weeks or months). Living in an insulin-deficient state for prolonged periods of time is incompatible with life.

(2) Insulin itself does not raise your risk for chronic disease. Excess insulin beyond your normal physiological level is what causes severe metabolic dysfunction, weight gain, and increases your risk for many chronic diseases over the course of time.

Both too little insulin and too much insulin increase your risk of death. However, secreting a normal amount of insulin:

(1) is required for life

(2) is required to control your blood glucose

(3) allows you to lose weight easily and sustainably, and

(4) minimizes your risk for many chronic diseases

So the key is toeat to control the amount of insulin in your body, lose weight, and keep it off.

Many health professionals will tell you to eat a low-carbohydrate diet to lose weight. While its true that low-carbohydrate diets like the Atkins Diet, the Paleo diet, the ketogenic diet, and the carnivore diet can certainly decrease the amount of insulin you secrete and help you lose weight quickly, low-carb diets can become problematic in the long-term.

Many people who eat a low-carb diet find that their appetite decreases significantly. As a result, they eat fewer calories which results in rapid weight loss. Scientists have discovered that low-carbohydrate diets are excellent rapid weight loss tools, but these low-carb diets also have a laundry list of side-effects including:

(1) They make you more insulin resistant, which dramatically increases your risk for many chronic diseases

(2) Are associated with an increased risk of heart disease and chronic kidney disease

(3) Significantly increase your risk for all-cause mortality (death from any cause)

(4) Are difficult to maintain in the long-term, often leading to rebound weight gain

Another extremely effective way to lose weight is to eat a low-fat, plant-based diet complete with as many whole fruits, starchy vegetables, legumes, and whole grains as possible.

When you do this youll lower the insulin concentration in your blood and make insulin extremely efficient in both your muscles and liver. This will decrease (but not eliminate) your insulin levels, and stimulate weight loss immediately and into the future.

As you eat more fiber-rich foods, youll likely feel satisfied with every meal, because the combination of fiber and water (known as bulk) stretches your stomach, small intestine, and large intestine, which tells your brain to slow or completely shut off your hunger signal.

Scientists have discovered that bulk is the most effective satiety signal in humans and that the amount of bulk in your food is the most important determinant of how satisfied you feel after a meal, and how likely you are to achieve your ideal body weight.

The truth is that even though low-carb diets can look attractive from the outside, successful long-term weight loss is associated with a low-fat diet, less energy-dense food, and more fiber-rich foods.

If youre only interested in rapid weight loss, then a low-carb diet can certainly get you the results youre looking for. But if you choose to eat this way, dont be surprised if the weight comes back in the future, and it makes it even harder to lose weight again, and keep it off.

If instead, youre looking to lose weight and keep it off, then eating a low-fat, plant-based, whole-food diet will help you lose weight consistently and sustainably, and virtually eliminate the risk of a yo-yo.

If you need more proof other than our experience, consider this: A meta-analysis of seventeen observational studies of more than 270,000 people concluded that low-carbohydrate diets increase mortality risk. The authors indicated that a systematic review and meta-analyses of worldwide reports suggested that low-carbohydrate diets were associated with a significantly higher risk of all-cause mortality in the long run. The authors further stated that these findings support the hypothesis that the short-term benefits of low-carbohydrate diets for weight loss are potentially irrelevant.

So knowing that your goal is to keep insulin efficient, as opposed to low, you need to eat a steady amount of carbs, preferably those that are high in fiber, to allow your body to burn carbs and fat, and not experience the yo-yo dieting phenomenon of losing fast and then gaining it back.

The plant-based approach to a low-fat diet high in whole foods is your best bet to long-term weight loss that sticks.

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Oct 13

Walking At This Time Can Help You Lose More Weight – Yahoo Lifestyle

Getting your steps in each day provides many benefits, mentally and physically. While any movement throughout the day, walking or otherwise, can be helpful for weight loss, there is research that suggests walking after a meal may provide additional benefits. Let's take a look at how exercise can influence weight loss, how much you need to walk each day, how to maximize the benefits of exercise, and why this is ultimately the best time to walk to lose weight. And for more healthy tips, be sure to check out our list of 21 Best Healthy Cooking Hacks of All Time.

We each have a base amount of calories we burn in a day. This is often referred to as your resting metabolism, and while that number stays relatively stable, the amount of movement we do each day through walking around the house, running errands, and intentional exercise can significantly increase your total calorie burn.

Weight loss is not always a straightforward calorie equation, but energy in versus energy out plays a major role in weight loss. Adding more movement each day is likely to be helpful in that calorie equation and aid in a weight loss goal.

Additionally, exercise can help manage blood sugar levels, another benefit aiding in weight loss. A 2016 study found walking for 10 minutes after each meal helps to lower blood sugar levels in those with Type 2 diabetes more than walking for 30 consecutive minutes at any other time throughout the day. While this study focused on those with diabetes, it is reasonable to expect similar outcomes in those with prediabetes, according to this study from 2013.

What is the mechanism behind exercise helping manage blood sugar levels? It is pretty simple. As your heart rate increases during moderate-intensity exercise, your muscles start to prefer carbohydrate, or sugar, as a primary energy source. When you eat carbohydrates at a meal, your blood sugar naturally starts to rise and it is the job of insulin to help pull that sugar out of the blood and deliver it to the different tissues of the body. Walking increases the amount of sugar your muscles require and helps to make use of the excess sugar that may be in your bloodstream following a meal.

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Managing blood sugar levels is extremely important for cardiovascular health and may also make weight loss easier. Post-meal exercise serves two major benefits for weight management: It increases calorie burn to encourage your body to use fat as an energy source, and it helps manage blood sugar levels that support overall health and alleviate the pancreas of additional work trying to manage blood sugar with insulin.

While there are many recommendations that exist for the amount and type of exercise you should be getting, the American Heart Association recommends 150 minutes of moderate-intensity aerobic exercise, like walking, each week. Walking just 21 minutes per day at a moderate speed may reduce the risk for heart disease and Type 2 diabetes, which is especially important for the 34.5% all US adults who have prediabetes and can support better bone health and promote less weight gain.

Walking at any time during the day can be beneficial for physical and mental well-being, however, walking after meals may be particularly helpful for those with pre-diabetes and Type 2 diabetes as the increased movement is able to remove some of the excess sugar in the blood and put it to work in muscle tissue. For those without any health conditions who are aiming to lose weight or use exercise to prevent future health complications, walking can be a valuable component in your daily routine.

To get started today, here are 30 Tips When You're Walking for Weight Loss.

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Oct 13

Tips To Be Fit: How important is water to trying to lose weight? – The Philadelphia Tribune

We have all heard that to curve your appetite just drink water to make your stomach feel full and you wont eat as much. Water doesnt help you eat less, says Barbara Rolls, a nutritionist at Penn State University. The body has different satiety points for food and water, and one doesnt translate to the other. But eating foods high in water content could satisfy appetite and curb calorie consumption.

Some people have said that drinking can hurt the digestion of your food. Drinking water with your meal may cause acidity in your stomach, as water dilutes the gastric juice released in the stomach and slows down the process of digestion. That may cause the undigested food in your stomach causes acid reflux and heartburn. There is no research that says drinking water during meals is a bad idea. There are however a few studies that hint toward people suffering from gastro-esophageal reflux disease (GERD) should avoid having liquids with meals as drinking liquid adds volume to the stomach leading to an increased risk of acid reflux, thereby worsening the condition of GERD patients.

Hunger and satiety are body sensations. Hunger motivates you to consume food. Satiety is the absence of hunger. Satiety is the sensation of feeling full. Satiety signals arise from your GI tract and other related organs during your meal. Satiety signals influence your eating behavior by activating neurons in the nucleus of the solitary tract (NTS) in the hindbrain. Satiety limits further food intake after you have a meal. Your hypothalamus gland, which is part of your central nervous system, regulates the amount of food you consume. Emotional and psychological factors also can cause or delay satiety. People with emotional issues may be totally satisfied by only a few bites of food.

A number of hormonal help to regulate your satiety. Leptin is produced by your fat cells. Leptin is considered a satiety hormone that reduces appetite and helps make you feel full. As one of your signaling hormone, its role is to communicate with the hypothalamus gland, which is the portion of your brain that regulates appetite and food intake. The stomach to help stimulate appetite secretes Ghrelin, another hormone. Hormones stimulating satiety include cholecystokinin (CCK)which is released from the gut to feedback by way of vagus nerves. Hormones OXM and PYY from the large intestine and pancreatic polypeptide (PP) released from the islets of Langerhans.

We require more water than any other thing we ingest. We may survive for a few weeks without food, but we would only last a few days without water. Water makes up more than two thirds of your body weight.

Drinking water is important all year around but you need to be especially meticulous about drinking water when the weather is hot. Two thirds of your body is composed of water. This makes it the bodys most vital nutrient. To maintain balance the average person needs about 2,500 ml. (about 10 cups) per day. Of this amount probably 60% will be obtained from drinking water or beverages, 30% from moist foods and the remaining 10% will be a by product of the metabolism of various nutrients. Are eight cups enough? The fact is, how much water you need to drink each day depends on a few factors, including your age, gender, activity level, humidity and even the weather. The Institute of Medicine, which sets Dietary Reference Intakes for all nutrients, says that in general, women need around 11 cups of water a day, while men need 15.6 cups a day. Water normally enters the body through the mouth but it can be lost in a number of ways. These include obvious losses as in urine, feces and sweat as well as less obvious losses, which occur by diffusion of water through the skin (perspiration throughout the day as part of metabolism) and by evaporation of water from the lungs during breathing.

To lose weight youll need both a nutritional and exercise plan. Scientists at the University of Colorado and Brown Medical School followed more than 10,000 Americans who lost weight and kept it off for years. Only 1% kept the pounds off with exercise alone, 10% did it with diet alone, and 89% using both.

Eating stimulates your body to burn calories because the digestion process uses a lot of energy. The body needs carbohydrates, fats, protein, vitamins, minerals, fiber and water to be healthy. Without proper nutrition and exercise, optimal health cannot be attained. Carbohydrates, fats and protein supply energy (calories) necessary for work and normal body functions. Vitamins, minerals, fiber and water do not have caloric value but are still necessary for normal body functions. The average American consumes 40% fat, 30% carbohydrates and 30% proteins daily. The average diet should consist of 15% fat, 20% protein and 65% complex carbohydrates. Saturated fats should make up less than 10% of your total fat intake. Make sure you consume between 12 to 15 calories per pound of body weight daily.

Instead of drinking water to lose weight work out for 30-60 minutes every day. Walking is great for the beginner and jogging can become addictive. Youll also want to do toning exercises for each part of the body such as weight training or calisthenics.

Strengthening muscles, tendons and ligaments with resistance exercise will make you stronger, help support the skeletal system and joints. Stronger muscles, tendons and ligaments can reduce your risk of having joint problems and help existing joint problems. You should talk with your doctor before you start because depending on what the joint problem, resistance training may aggravate it.

Aerobic exercises (walking, jogging, biking or swimming continuously for 15 minutes or more) are important but muscle-strengthening exercises are just as important to have a fit body. In fact, strength-building exercises are a necessary part of an aerobic program because they help keep the bones and joints strong enough to withstand aerobic training.

The key to fat loss is planning. Make a schedule for your exercise and a menu for your nutritional needs. Dont forget to get some sleep. Sleep is one of the other areas you have to fix if you want lasting healthy weight loss. Thats another article.

If you have a fitness question or concern you would like addressed write to: Tips to be Fit, P.O. Box 53443, Philadelphia, PA 19105 or If youve missed an article of Tips to be Fit just search for Tips to be Fit.

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Oct 13

Navratri 2020: Want to lose weight naturally while you fast? Follow these five handy tips – Jagran English

Navratri 2020: If you are looking for an opportunity to lose weight and are searching for the right diet plan during Navratri, we have got it covered for you, check these tips

New Delhi| Jagran Lifestyle Desk: The Hindu festival of Navratri is upon us. The nine-day festival is celebrated to mark the victory of good over evil. Sharad Navratri will start on 17th October and ends on 25th October this year. During thhis period, people worship different avatars of Goddess Durga and they observe fast and perform puja. And, if you are looking for an opportunity to lose weight and are searching for the right diet plan during Navratri, we have got it covered for you. Devotees celebrate this festival for 9 days in a grand way. Fasting is considered a good way to get back in shape and detox your body as well as lose weight, while it can have side effects if not done the right way.

Diet tips for Navratri 2020:

1. Prepare a Diet Chart in hand before fasting

If you are going to fast for 9 days, prepare a diet chart beforehand so that you can easily calculate the daily calories, all vital nutrients such as carbs, proteins, fats and fibre. While breaking fast, people tend to eat oily and fatty foods that are not good for health so try to avoid it.

2. Have small meals

Do not skip a meal! That's the rule to lose weight as having 3-4 small meals in a day can maintain the glucose level in the body and that will help you to maintain your energy all day.

3. Hydrate yourself

Staying hydrated is the most important step and not just water try having healthy fluids like coconut water, lime water, and vegetable juices in order to keep your body hydrated and it will help in detoxification too.

4. Go for healthy snacks

During Navratri, people eat various snacks that are not good for health like poori and pakodas but you better avoid that. Instead, go for sabooddana khichdi, bhel, chanas, makhana as it is better for your system.

5. Lower the intake of tea and coffee

Caffeine must be avoided as it makes a person dehydrated and also depletes nutrition from the process of digestion in the body.

Posted By: Deeksha Sharma

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Navratri 2020: Want to lose weight naturally while you fast? Follow these five handy tips - Jagran English

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Oct 13

This Clever Technique Will Help You Lose Weight and Stay Fit – Slate

Photo illustration by Slate. Photos by Ljupco/iStock/Getty Images Plus and stargatechris/iStock/Getty Images Plus.

John thinks he knows the formula for losing weight: increase his exercise and quit the peanut M&Ms. He has a strong incentive to get fitat 72 and about to retire, he wants not only to have more energy to play pickleball and travel, but also to reduce his blood pressure medication. But for some reason, John cant stay in the right headspace to actually make the change. On a recent episode of How To!, Katy Milkman, a behavioral economist at the University of Pennsylvania and host of the podcast Choiceology, shares the science behind why we hold ourselves back from making real change and, moreover, how we can engineer our way into healthier, happier lives. With the right set up, the most difficult thingslike losing weightmay be easier andmore enjoyable than we thought. This transcript has been condensed and edited for clarity.

Charles Duhigg: Katy, what was your path to studying how people change their behaviors?Katy Milkman: My passion was engineering, but I found myself outside of the classroom wondering about self-control problems that I had and that my friends had. I was always curiouswhy we can solve very sophisticated problems and build bridges effectively, but we cant solve our own very simple problems?

I had issues trying to get myself to the gym at the end of a long day. I was a very competitive tennis player in high school and college, but I quit the varsity tennis team halfway through college. I still really wanted to stay in shape, but I struggled to find ways to get myself to the gym at the end of a long day of classes because I was tired. All I really wanted to do was lie down on the couch and watch TV or curl up with a good book. I realized maybe I can solve both of these problems in the very same way. So I concocted a scheme where I allowed myself only to enjoy those kinds of indulgencesspecifically I got really into audio novelswhen I was exercising. I would come home from a long day and I would find myself looking forward to a workout because I was gonna get to find out what happens next in my latest novel. Time flew when I was at the gym. It was really fun to workout. I call that temptation bundling and Ive studied it and showed that its not just meit can be useful for other people as well.

Charles: John, what do you feel like youre struggling with the most when it comes to weight loss? Is there something you could apply this idea of temptation bundling to?

John: Right now I find that one of my challenges is my wife, my second marriage. With the pandemic, my wife has been cooking cakes, so Im not watching my meals and Im eating unhealthy snacks or too much or the wrong food. If theres sugary things in the house, then thats where I migrate. The other day, for instance, our daughter-in-law brought us food from the store and at the last minute my wife says, Oh, get a big jar of peanut M&Ms.

Charles: Oh no.

John: They sit there on the counter. Since last Saturday Ive done great because I visualized that my wife had sneezed in the container! I thought, Oh no way am I going to have a handful of those now. And then last night I just had to have a handful of peanut M&Ms. If they hadnt been there, I never wouldve thought of that.

Katy: Food is a tough one. When I use it in temptation bundling, its usually the temptation component. What you can do is find a way to ensure that for every meal you have options ready that you are going to enjoy even if they arent peanut M&Ms. Another big thing to think about is restricting your access to that unhealthy food. It sounds like your environment is filled with temptations if youve got these peanut M&Ms on the counter and your wife is baking cakes. I think you need to work with your wife on creating that environment in your home so that you purge the unhealthy snacks as much as possible or put them in a locked cabinet that shes got the combination for, so if she doesnt want to restrict herself, theres a way to restrict you at least.

Charles: If you went to your wife and you said, Honey, I love you. But I dont love the fact that there are cakes around me. Can we take all the sweets and put them in a locked cabinet? And you have the key. How do you think shed react to that?

John: In general, I think shed be supportive. We dated in high school, went our separate ways, then got back together 40 years later. In some ways, its a perpetual honeymoon, but in a couple of ways, there are some challenges in our relationship. Shes more in the camp of we are who we are and we cant change. And Im more in the camp of Oh, we can always change. Thats what life is all about. And we kind of butt heads over that sometimes. When it gets distilled down to talking about eating, if I want to pay a lot of attention to the food I eat, she sees it as obsessing. I know she feels hurt if I dont want to eat whatever she cooks, so I havent actually talked to her about some of these things. But I absolutely need to do that. I will actually. I will commit to doing that.

Get more expert tips from Charles Duhigg and his guests every week.

Charles: Katy, what John is saying makes sensethe things that we struggle with are so influenced by the people around us and in their attitudes to the change that were trying to create. What do we know about the science behind this?

Katy: Absolutely. Its so social. We have a lot of evidence supporting everything you just said the people around us are a huge contributor to our behavior. So if everybody around you starts eating more, youre much more likely to do the same and vice versa. John, if your wife decided she wanted to cut back, you would be likely to eat a little bit less and lose a little bit more. Trying to get on the same page is going to be really valuable for your success. With my dad, for example, Ive been very worried about his physical activity levels, so I convinced him to buy a Fitbit, which I also have. We have the ability to see each others stepsand he knows Im watching. In fact, he confessed to me that his steps werent uploading and he spent 2 hours on the phone with Fitbit support because he was so upset that I would think he hadnt walked enough that day.

Often a big opportunity is to figure out a third-party perspective on any kind of disagreement youre currently having with your partner. How would another person see this conflict and what would they think? This can help relieve some of the emotional tension. Maybe see if your wife would be open to thinking about your desire to lose weight from a third-party perspective. [Especially as you approach your retirement], this moment can feel like a breaking point from normal moments. Ive done research on the moments when people are more likely to try to make a change in their lives, and what weve found is the start of a new era, the start of your retirement years, the start of a new decade, even something as trivial as the start of a new week, help us step back and think big picture. What are our goals? That motivates us to start new projects and feel more separated from our past failings. For example, I had always wanted to write a book and just hadnt gotten up the nerve to do it. At the same time, my husband and I had been thinking about moving. We had a young son. We were ready to be out of an apartment and into a house. The day that we signed and became owners of a new house is the day that I sent out emails to agents and started the book-writing process. I just finished writing a book called How to Change. So the new house was the thing that pushed me over. It was a new era.

Charles: Okay, but what happens when the fresh start doesnt work so smoothly?

Katy: Yes, youre going to slip up. Nobodys perfect. One risk when you make plans to change like this is something called the what-the-hell effect. (I love that theres an academic term called the what-the-hell effect.) A challenge with this kind of rigid plan is youll never actually live up to all of your objectives. A big problem can be when you slip up saying, Oh, what the hell, I give up. If you have a plan for the day and you eat a cinnamon bun for breakfast because your wife just made a beautiful cinnamon bun, then you say, Oh, what the hell? Let me just have a steak and fries and pie for lunch. So when you have a plan you also have to think what will happen when you slip off track. What will you do? How will you get back on track? How will you forgive yourself? And how do you avoid slipping off track all the time and being too forgiving? Theres a sort of tightrope you have to walk. But if you can make progress for a month, even when you lose motivation little, you probably wont fall all the way off the wagon because you do build some habits. In my studies, about 30 percent of the behaviors we start doing for a month around, say, exercise, tend to stickeven if all of the tricks weve been using to put those good behaviors in place are pulled away. Habit can be really helpful.

Just one last thing to keep in mind is something called a commitment device. There are actually a couple of different websites you can use where you can put money down that youll forfeitor even send to a charity you hateif you fail to achieve some stated goal. Nike has made the Just Do It model such a part of our culture. But the research so consistently shows that its just not that easy. Our motivation does wax and wane. We need these systems. You have to recognize that it wont be easy to just do it. Willpower is hard. When you see that temptation, you reach for it. So the more you can do to structure the choices to help yourself, the better.

John: That might actually work. If I was going to commit $500 to Donald Trumps campaign, I think I would lose the weight in two days.

To hear Katy help John find the words to convince his wife to stop baking so many sweets, listen to the episode by clicking the player below or subscribing to How To! with Charles Duhigg wherever you get your podcasts.

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