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Oct 1

Prescription weight-loss drugs: Can they help you? – Mayo …

Prescription weight-loss drugs

Examine the pros and cons of medication to treat obesity.

Are you an adult who is overweight or obese and has serious health problems because of your weight? Have you tried diet and exercise but haven't been able to achieve significant weight loss? If you answered yes to these questions, then a prescription weight-loss drug might be an option for you.

You should know, however, that prescription weight-loss drugs are used in addition to not instead of diet and exercise.

Your doctor may consider weight-loss drugs for you if you haven't been able to lose weight through diet and exercise and you meet one of the following:

Before selecting a medication for you, your doctor will consider your health history, possible drug side effects and potential interactions with medications you're already taking.

It's important to note, however, that weight-loss drugs aren't for everyone. For example, prescription weight-loss drugs shouldn't be used by women who are pregnant or trying to become pregnant or women who are breast-feeding.

All prescription weight-loss drugs approved for long-term use produce significant weight loss compared with placebo. In addition, studies show that the addition of weight-loss medication to lifestyle changes results in greater weight loss than lifestyle changes alone produce.

Over the course of 12 months, that can mean a weight loss of 3 to 7 percent of total body weight beyond that achieved with lifestyle changes alone. That may seem like a modest amount, but sustained weight loss of 5 to 10 percent of total body weight can have health benefits, such as lowering blood pressure, blood sugar and triglyceride levels.

Mild side effects, such as nausea, constipation or diarrhea, are common, but may lessen over time. Rarely, serious side effects can occur. For this reason, it's important to thoroughly discuss medication options with your doctor.

Weight-loss drugs can be expensive and are not always paid for by insurance. Check with your insurance company to learn about coverage for each medication option.

How long you will need to take weight-loss medication depends on whether the drug helps you lose weight and whether you have any side effects. If you have lost enough weight to improve your health and aren't having serious side effects, your doctor may suggest that you stay on the medication indefinitely.

If you don't lose at least 5 percent of your body weight after 12 weeks on the full dose of your medication, your doctor will probably change your treatment plan or consider using a different weight-loss medication.

After stopping weight-loss medication, many people gain back some of the weight they lost. However, adopting healthy lifestyle habits may help limit weight gain.

Five medications have been approved by the Food and Drug Administration (FDA) for long-term use: bupropion-naltrexone (Contrave), liraglutide (Saxenda), lorcaserin (Belviq), orlistat (Xenical) and phentermine-topiramate (Qsymia).

Most prescription weight-loss drugs work by decreasing appetite or increasing feelings of fullness, and some do both. The exception is orlistat, which works by interfering with absorption of fat.

Bupropion-naltrexone is a combination drug. Naltrexone is used to treat alcohol and opioid dependence. Bupropion is an antidepressant and quit-smoking aid. Like all antidepressants, bupropion carries a warning about suicide risk. Bupropion-naltrexone can raise blood pressure, and monitoring is necessary at the start of treatment. Common side effects include nausea, headache and constipation.

Liraglutide is also used to manage diabetes. Unlike other weight-loss drugs, liraglutide is administered by injection. Nausea is a common complaint, and vomiting may limit its use.

Lorcaserin initially raised concerns because it works somewhat like fenfluramine a drug that was withdrawn from the market because it damaged heart valves. However, there is no evidence that lorcaserin damages heart valves. Lorcaserin is typically well-tolerated. Possible side effects include headache, nausea and back pain.

Orlistat can cause bothersome gastrointestinal side effects, such as flatulence and loose stools. It's necessary to follow a low-fat diet when taking this medication. Orlistat is also available in a reduced-strength form without a prescription (Alli). Rare cases of serious liver injury have been reported. However, no cause-and-effect relationship has been established.

Phentermine-topiramate is a combination of an anticonvulsant (topiramate) and a weight-loss drug (phentermine). Phentermine has the potential to be abused because of its amphetamine-like effects. Other possible side effects include an increase in heart rate and blood pressure, insomnia, constipation and nervousness. Topiramate increases the risk of birth defects.

Phentermine as a single agent (Adipex-P) is also used for weight loss. It's one of four weight-loss drugs approved for short-term use (less than 12 weeks). This group of drugs isn't widely prescribed because of the limited duration of use, side effects and potential for abuse. The exception is phentermine. It's commonly prescribed and the actual rate of abuse appears to be low.

Weight-loss drugs aren't an easy answer to weight loss, but they can be a tool to help you adopt the lifestyle changes you need to lose weight and improve your health.


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Oct 1

#1 Branded Weight Loss Pills | CONTRAVE (naltrexone HCl …


CONTRAVE is a prescription weight-loss medicine that may help some adults with a body mass index (BMI) of 30kg/m2 or greater (obese), or adults with a BMI of 27kg/m2 or greater (overweight) with at least one weight-related medical problem such as high blood pressure, high cholesterol, or type 2 diabetes, lose weight and keep the weightoff.

CONTRAVE is not approved to treat depression or other mental illnesses, or to help people quit smoking (smoking cessation).

Please see Full Prescribing Information, including Medication Guide, forCONTRAVE.

You are encouraged to report negative side effects of prescription drugs to the FDA. Visit or call1-800-FDA-1088.

One of the ingredients in CONTRAVE, bupropion, may increase the risk of suicidal thinking in children, adolescents, and young adults. CONTRAVE patients should be monitored for suicidal thoughts and behaviors. In patients taking bupropion for smoking cessation, serious neuropsychiatric adverse events have been reported. CONTRAVE is not approved for use in children under the age of18.

Stop taking CONTRAVE and call a healthcare provider right away if you have any of the following symptoms, especially if they are new, worse, or worry you: thoughts about suicide or dying; attempts to commit suicide; depression; anxiety; feeling agitated or restless; panic attacks; trouble sleeping (insomnia); irritability; aggression, anger, or violence; acting on dangerous impulses; an extreme increase in activity and talking (mania); other unusual changes in behavior ormood.

Do not take CONTRAVE if you have uncontrolled high blood pressure; have or have had seizures; use other medicines that contain bupropion such as WELLBUTRIN, APLENZIN or ZYBAN; have or have had an eating disorder; are dependent on opioid pain medicines or use medicines to help stop taking opioids such as methadone or buprenorphine, or are in opiate withdrawal; drink a lot of alcohol and abruptly stop drinking; are allergic to any of the ingredients in CONTRAVE; or are pregnant or planning to become pregnant.

Before taking CONTRAVE, tell your healthcare provider about all the medicines you take, including prescription and over-the-counter medicines, vitamins, and herbalsupplements. Do not take any other medicines while you are taking CONTRAVE unless your healthcare provider says it is okay.

Tell your healthcare provider about all of your medical conditions including if you have: depression or other mental illnesses; attempted suicide; seizures; head injury; tumor or infection of brain or spine; low blood sugar or low sodium; liver or kidney problems; high blood pressure; heart attack, heart problems, or stroke; eating disorder; drinking a lot of alcohol; prescription medicine or street drug abuse; are 65 or older; diabetes;pregnant; or breastfeeding.

CONTRAVE may cause serious side effects, including:

The most common side effects of CONTRAVE include nausea, constipation, headache, vomiting, dizziness, trouble sleeping, dry mouth, anddiarrhea.

These are not all the possible side effects of CONTRAVE. Tell your healthcare provider about any side effect that bothers you or does not goaway.

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Oct 1

How to Lose Weight Fast: Best Diets, Workouts and Tips …

Maybe youve decided to get in better shape to improve your overall health, gain more energy, or in preparation for a competition or special event. Whatever the goal, you are certainly not alone. Most people in this world know what its like to live with extra body weight, and that it can be astruggle to sustain weight loss.

Assuming youre not already underweight (you can use a BMI calculator to determine this) and go about weight loss in a healthy manner, then theres never a bad time to get fit and work on reaching a healthier weight.

But if youve ever tried slimming down in the past, you know that its not necessarily easy to just change your diet and squeeze in more exercise. Thats why experts are always offering up their favorite tips and suggestions.

From exercising for short bursts of time, to making weekly menus, to even having a cheat meal here and there, the diet and lifestyle tips below can help you achieve your health and fitness goals. Just remember, this is not only about losing weight, but living a better healthier, happier life.

When it comes to learning how to lose weight fast and easy, some common issuesmay be gettingin the way. For some, research showsthat one or more health issues may be what prevents them from losing weight (in addition to factors like physical activity, genetics, mental health status and socioeconomic status). First and foremost, try to identify any roadblocks that are keeping you from seeing results, such as:

In order to address these obstacles and overcome them, consider avoiding certain foods that can contribute to over-eating and trigger inflammation by causing gut-related issues. I call these themetabolism death foods,which you will want to remove and replace with healthy alternatives.

Here are some of the top fat-burning foodsthat can help revive your metabolism:

What are some other foods to include in a healthy diet that may lead to weight loss? These include grapefruit and green tea.New research is revealing that consuming grapefruit may be beneficial due to an enzyme called AMP-activated protein kinase (AMPK) that helps your body utilize sugar. Additionally, nootkatone, a component found in grapefruit, has been shown to significantly increase fat-burning (AMPK) activity.

Drinking 13 cups of herbal teas such asgreen tea, white tea, black tea androoibos teadaily may help amp up your metabolism. According to a study in theAmerican Journal of Clinical Nutrition, green tea is more effective than other teas like oolong at promoting weight loss because of its high levels of catechins.

Rememberto have protein, fiber and healthy fatat every meal. Also, when consuming carbohydrates, like fruit, consider having them in the morning and around workouts.

Heres a One-Day Sample Eating Plan:

Breakfast: Coconut Berry Smoothie

Lunch: Greek Salad

Dinner: Organic Meat (bison burger, salmon, chicken)

Believe it or not, heres how to lose weight fast with exercise: do less, not more. If you want to break through a weight-loss plateau, jumpstart your metabolism andburn belly fat fast,there is no better type of exercise than burst training andTabata training. Studies show that this type of exercise causes anafterburn effectin your body so you keep burning fat for hours after your workout.

I recommend doing Burst training three to four days a week for between 20 and 40 minutes.Many people have seen amazing results with aBurst trainingworkout. Here is an example of a 4-minute Tabata with 40 seconds of burst exercise and then 20 seconds of rest. You would repeat this set 2 to 3 times for a complete workout:

If youre at a total loss as to how to begin a fitness routine, have an injury or other health issues or simply want to learn how to maximize your gym time, considering investing in a personal trainer. They can help shape a fitness program to reach your goals while taking into account any special considerations. A certified personal trainer can be a great way to kick-start your healthy lifestyle or help get you over a weight loss plateau.

Intermittent fasting, also known as cyclic fasting, helps to stop you from eating mindlessly, can crank up your metabolism and is beneficial for hormone production, digestion and more. Research shows that fasting can stabilize blood sugar levels, help reduce inflammation and help keep your heart healthy.

You may want to try fasting approaches like Time-Restricted Feeding, which you fast for 16 hours everyday and limit your eating to eight hours (often this involves not eating anything after dinner and skipping breakfast the next morning), or Alternate Day Fasting, in which you eat no food at all or only a very small amount on fasting days, and then eat normally on non-fasting days.

Want to know how to lose weight in 7 days or less? One option is trying the ketogenic diet. Aketogenic dietis an extremely low-carb diet in which you drastically reduce or completely eliminate the amount of glucose you eat. Onceglucosehas been eliminated from the body and there are no carbs available for your body to use for energy, the body will turn to stored fat instead, putting you into the metabolic state called nutritional ketosis.



If youre looking for how to lose weight fast in two weeks or so, but dont want to fully go keto, then a low carb diet is a good option.Alow-carb dietis a diet that limits carbohydrate foods such as foods with added sugar, grains, starchy vegetables and fruit and emphasizes foods high in protein and fat.

There are various types of low carb diets in existence, one of which is a high-protein diet.Low-carb diets tend to be either very high in fat or high in protein. If you choose to follow a high-protein diet, which is what the Atkins Diet could be considered, your diet will be roughly distributed as 30 to 35 percent calories from protein, 20 percent or less from carbohydrates, and about 45 to 50 percent from fat. With every meal youll want to incorporate12 palm-sized portions of protein, such as fish or meat.

Many people will still experience great results when eating a modified keto diet that is a bit higher in carbs, or keto-cycling or carb-cycling in which they boost carb intake on certain days of the week.



3. Vegan Diet

While there are different levels of vegetarian and vegan diets, most vegetarians steer clear of eating meats, including seafood and poultry.What do vegans eat?Well, they take it a step further and avoid all products that come from animals, including dairy and eggs.

If youd rather be mostly plant-based but dont want to totally nix all animal products, thats a good option, too. Simply swap out meat, fish, etc. for clean proteins like legumes, lentils, quinoa, etc. several times per week or more. There are plenty of ways to get protein without consuming too many animal-derived foods, such as from nuts, seeds, beans, ancient grains or plant-based protein powders.



4. Mediterranean Diet

People who follow a traditional Mediterranean diet know how to lose weight naturally without going to extremes. Made popular by the fortunate folks living in one of the most beautiful regions on Earth, people on theMediterraneandietenjoy fresh fruits and vegetables, embrace fats like olive oil, and eat high-quality poultry and seafood, all in close-to-natural states.



5. Paleo Diet

Paleo diet vs. vegan diet,which is better? These are two of the trendiest diets out there. Going Paleo is something you hear more and more these days, especially in athletic communities such as CrossFitters. Itsmodeled after what our ancient (specifically, Paleolithic) ancestors would have eaten thousands upon thousands of years ago.



6. Low Fat Diet

Low-fat diets reduce the amount of (you guessed it) total fat you eat in a day. The diet became especially popular in America following the release of thefederal governmentsdietary guidelinesin 1980, leading to the proliferation of low-fat food availability.



Related: The Okinawa Diet: Foods + Habits that Boost Longevity

Pencil workouts into your daily planner the same way you do dinner with friends or that important business meeting. Consider starting your day with a workout if you constantly find that theres not enough time during the day to squeeze in a workout.

Getting exercise in the morning has a variety of perks: Youll be energized throughout the day, unexpected time commitments wont jeopardize your fitness plans and youre more likely to make healthier choices.

Cant carve out a full 30 minutes or an hour of exercise time in one go? Opt for shorter bouts of exercise throughout the day instead, which science suggests has a similar benefits to doing longer workouts. Try a quick cardio circuit in the morning, a brisk stroll during your lunch hour and an after-dinner strength session.

Being away from your normal routine doesnt mean your healthy efforts need fall to the wayside. Jog a few miles on the hotel gyms treadmill, scope out a local barre studio and pop in for a class, take a walking tour of the city, rent a bike and explore, or do a quick workout in your hotel room (try bringing along bands so you can do these simpleresistance bandexercises).

Keep your muscles guessing by cross training and trying different workouts or tweaking your usual routine. Studies show that youre more likely to stick with your daily exercise routine if youswitch up your workouts, such as by doingCrossFit, a fewyoga classes, and going for a few walks/runs each week. If you hate an activity, youre likely much less likely to stick with it; working out shouldnt be a chore, it should be something you look forward to!

Its easy to think that getting in shape will be expensive, but it doesnt have to be. Aside from outdoor activities like walking, running andhiking, there are many other ways to get in a great workout without spending much money, such as trying YouTube workouts or classes at low-cost community fitness centers.

Its beenscientifically shown that listening to upbeat music during exercise helps you work harder and enjoy both the workout and the music more. All you have to do is add your favorite fast-paced jams to a playlist and get moving.

Not only do activities like group fitness exercises help hold you accountable to a specific time and place to work out, its also a great way to meet friends. Classes also provide an opportunity to try something new in a safe, supportive environment. From running groups towalking to lose weightto bike riding communities, theres probably a group interested in the same activities as you.

When youre trying to lose weight, the scale can be deceiving because it doesnt take into account that you are probably adding muscle. And while a pound of fat is still the same as a pound of muscle, because muscle is lean and smooth, you can be shedding inches while remaining the same weight.

To get a more accurate depiction of how your body is changing, use body measurement tape instead to track your size and progress.

Could lifting weightstruly be one of the fastest ways to lose weight? Savvy exercisers know that the best workouts dont include just cardio, but incorporate strength training as well. Building muscle helps you lose inches all around, keeps your metabolism going after leaving the gym and will help you look better, too. Researchers even discovered thatweight trainingcould be more beneficial for reducing belly fat than aerobic exercise.

Rather that worrying about stomach bloat and water weight, realize that water will actually reduce bloating and overall weight. Drinking water not only keeps fat toxins moving out of the body, it also keeps your metabolism running optimally. In fact, in a 2013 study showed14 healthy men and women increased their metabolic rate by 30 percent after drinkingabout 16 ounces of water.

Skip the vending machine and on-the-go packaged foods and instead prepare your ownhealthy snacksto take to work, school or whenever youre out and about. From apple chips to an on-the-gohealthysmoothie, packing your own snacks will help you lose weight fast while also giving you the nutrients you need without the icky preservatives from expensive, processed foods.

If your goal is to lose weight, I would recommend consuminghalf your body weight in grams of protein a day (at the very least). For those seeking to burn fat and build muscle, aim to consume 0.7 to 1 gramperpound of body weight. For example, if you weigh 150 pounds, you should be getting 75 to 150 grams of protein a day (depending on your goals). Checkout this list of these topprotein foods.

Foods high in fiber will help you feel fuller longer and help reduce sugar cravings, plus fiber has been proven to balance blood sugar, lower cholesterol and more. The average person only gets 1520 grams of fiber eachday when they should be getting 3040 grams daily from a variety ofhigh-fiber foods.

Want to know a secret regarding how to lose weight fast without exercise? Make the majority of your own snacks and meals from whole foods at home. Start by committing to making one meal a day at home. As you get more comfortable in the kitchen, increase that number.

Save money by choosing meals that use in-season produce and combining your meals with your local grocery stores sales flyer. And dont forget aboutleftovers.Use them to create new meals (for instance, make a stir-fry with leftover cooked meats and veggies) or have a weekly night where all the leftovers get put out and everyone in the family can eat their favorites again.

Keep your cabinets and refrigerator stocked with fresh,healthy snacksso theyrefront and center. Try washing fresh fruits and veggies and storing them in glass or nice bowls on the counter or refrigerator shelf where they will be most visible.

When you eat fast, its easy to overeat. It takes about 20 minutes for your stomach to register that itsfull. Practicemindful eating, chewing slowly and enjoying the flavor of your food. This process will ensure that you not only consume fewer calories, it also eases digestion and helps your brain to catch up with your body.

Halfway through your shopping trip, have you ever found that your stomach starts growling and all of a sudden those potato chips are looking a lot more appealing than normal? The best solution? Fill up before you go when youre not fighting hunger pangs, which makes it a lot easier to make healthy choices.

Eating clean doesnt mean you have to give up your favorite foods. Instead, think of ways to healthify them yourself, which means you can enjoy delicious and healthy food that also satisfies your cravings. You can also bring your own healthy foods to gatherings.Whether its a healthy appetizer, a tasty side dish, or your favoriteclean-eatingdessert, youll know theres at least one healthy option that you can fill up on while minimizing your intake of the unhealthier ones.

Try down-sizing your plate, since the same serving of food looks like less food on larger plates, tricking your brain into eating less.

Are you at a party with hors doeuvres and appetizers you just cant turn down?Decide youll eat just one type of bite-sized food and turn down the rest. Or, is your office having a pizza party and the smell of cheesy goodness is too hard to resist? Pick the slice loaded with veggies, enjoy and then turn away.

Most diets barely discuss herbs, but adding in some healthy herbs to whatever eating plant youre onmay be just what you need to lose weight fast! Studies have shown that herbs like cayenne pepper,turmeric, cinnamon and dandelion can all make meals tastier and may all help promote weight loss.

Whether it be a few days or weeks, doing something like a vegetable juice cleanse or theDaniel fastis highly effective. Another simple way to cleanse is by starting to drink thisSecret Detox Drink.

Start your day on the right foot and fuel your body with a hearty breakfast. Itll give you energy in those first few hours youre awake. Plus, since breakfast is the firstmeal of the day, youll have all day to burn those calories.

Creamy, foamy drinks might taste delicious, but they can have enough calories to serve as an entire meal and thats not even taking into account the amount of sugar and preservatives they contain. Make your own healthier versions instead. Frompumpkin spice lattestospiced hot apple cider, theres a nutritious alternative for most high-calorie beverages

If youre desperately trying to figure out how to lose weight in a week, remember, this is a marathon, not a sprint. Changing every part of your lifestyle at once is overwhelming and sets you up for failure. Decide on making just one healthy change a week to allow yourself time to adapt.

It can help eliminate bad feelings that arise once you start making different choices. For instance, if youre constantly turning down dinner invitations with friends, they might assume youre just not interested in spending time with them. Instead, explain that youre trying to incorporate a healthy lifestyle and, while that new restaurant isnt in your plans, youd love to go see a movie or get together for coffee instead.

Let people know that youll be up for a run and ask ifanyone wants to join you. Share a post-workout selfie or join an online community where members cheer each other on. Try wearing afitness trackeror download an app to keep a list of what youre eating, how how many miles youre running, etc.

Track your progress from the start to see how much youve accomplished. Whether you track how many inches youve lost, keep a food diary or maintain a journal about the healthy changes youve made, its encouraging to see what a great job youre doing. Keeping an exercise or food diary can help you see weaknesses in your routine, push yourself out of a fitness plateau or notice what situations drive you to eat more or exercise less.

If knowing that your body is thanking you for making healthier choices isnt enough (and thats ok!), treat yourself but dont tie these rewards to food. For instance, if you worked out fivedays eachweek for the entire month, splurge on that new tennis racquet youve been wantingor indulge in a manicure or pedicure.

A cheatmeal not a day! is something you might also need from time to time in order to keep on track, especially when youre first getting used to a healthier lifestyle.Sometimes giving yourself a little cheat takes the wind out of those cravings and keeps your week on track, so start with one cheat meal a week and gradually scale back.

Embracing a healthy lifestyle means cutting out some things you might have taken for granted, like after-work happy hours with coworkers or weekend brunches with friends. But theres no reason your social life has to suffer. Instead, suggest fun alternatives, like taking a new exercise class together, going on a hike or checking out a spin class.

Setting a fitness goalgives you a specific purpose for your workouts and the satisfaction once youve completed it. Whether its deciding to run your first 10k, learning how to do a headstand when practicing yoga or completing 50 push-ups without stopping, a challenge might be just what you need to get out of a fitness rut.

A chroniclack of sleepis linked to obesity, diabetes and more. Plus, sleep is an important time to rebuild muscle from your workout routine and give your brain a chance to process and heal. If youre constantly sleeping less than seven or eighthours a night, your health and waistline will suffer. Some studies suggest that sleep-deprived people are more likely to choose larger portions of snacks than those who sleep at least eight hours at night. If youre having trouble sleeping, try some of theseall-natural ways to fall asleep.

A 2015 study published in the journalFrontiers in Psychologyshowed that experiencing boredom actually not only increased the amount of snacking, but also the amount of unhealthy eating overall. Before you eat something,drink some waterand ask yourself if youre truly hungry, go on a quick walk outside or around the office or just wait 20 minutes or so before eating.

Take control of cravings naturally by using essential oils like peppermint, grapefruit, ginger, cinnamon or lemon. Instead of consuming another coffee or snack, dab a drop on your wrists to boost energy or calm hunger.

We often eat well and exercise throughout the week only to let weekends get out of control. Ifyou decide that Friday through Sunday doesnt count, remember thats almost halfof the week! Commit to keeping a similar schedule throughout the entire week or use the extra weekend time to your advantage: Try doing a longer workout you normally dont have time for, take the dog on an extra-long walk or hike or use the extra time to prep meals for the upcoming week.

The best thing to remember is that no one decision will derail your efforts. If you ate more than you intended at your last meal, dont skip the next few, but instead choose filling, protein-rich foods. Couldnt work out as much as you wanted? Squeeze in a 10-minute workout and remind yourself to do more the next time you can.

Remember, you dont have to follow a specific diets rule completely, especially for these supposed best diet plans to lose weight.Some aspects of a particular diet might appeal to you while others dont. For example, you might want tobe vegetarian one or two days a week to give your wallet a little breathing room and encourage your family to try a variety of seasonal veggies. Or you might reduce your carb intake for a few weeks to level out your insulin levels and jump-start your diet, then switch to a Mediterranean diet, where whole grains are consumed in moderation.

Diet plan shouldnt be looked at as something to follow for a few weeks or months until youve reached a goal weight and then its back to your old ways. In fact, thats the exact reason researchers say diets dont work.

Instead, a diet plan should be a lifestyle change, something youre able to stick to because, unlike starving yourself or eating weird concoctions, its something sustainable. The way you eat should leave you feeling your best, while providing your body with the nutrients it needsso you can live a long and happy, healthy life.

Read Next:9 Reasons Why Women Struggle to Lose Weight + Solutions

From the sound of it, you might think leaky gut only affects the digestive system,but in reality it can affect more. Because Leaky Gut is so common, and such an enigma,Im offering a free webinar on all things leaky gut.Click here to learn more about the webinar.

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How to Lose Weight Fast: Best Diets, Workouts and Tips ...

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Oct 1

How to Lose Weight Fast For Women (Without GYM): 7 Best …

Who does not want to look healthy, young and fit? Definitely, we all want this? But what is the reason we dont achieve this goal? There is not one but many reasons; Like we dont get enough time for exercising, Were eating something that is adding more calories every day, We lack consistency in exercising, Were not motivated enough or were stressed all the time,Were following a diet that is adding more weight than it had promised to reduce,We dont know what were doing; we are without any weight loss goal.There could be tons of other reasons. But is it really tough losing weight? The answer is No.

Anybody could do this and live a life they have dreamed of. You could find many inspirational stories where someone had lost a good amount of weight by changing their diets and exercising regularly until they achieved it.

Losing weight is not that tough as advertised. But it is not as easy as mentioned in many weight loss programs that boast of helping you lose weight without even exercising. I dont think that they really work. Dont ever pay attention to them.

Here we have taken some working tips that can help you lose your weight without even attending any weight loss program. So, let us start with the first one:

1. Check your BMI?

How much extra weight do you carry that you need to get rid of?The first step for anyone who wants to lose weight must know how much excess weight they have. This could be done by checking their BMI. BMI or body mass index measures whether you have a healthy weight, overweight or youre obese. The simple way to check you BMI is to divide your height (in feet & inches) to your weight (in pounds).

If your BMI is 18.5 to 24.9, you dont need to lose your weight, youre healthy. Anything above 25 makes you either overweight or obese, and you really need to work on it.

Body mass index is a good indicator that could help you making your weight loss goal and keep on checking your weight loss success.

2. Get walking -either inside or outside!

Walking is really a great way to get theblood flowing and give your metabolism a boost.

If you live in a wintry climate bundle up and take a nice, brisk walk regularly.

If the weather is not anissue, put on your trainers and go! A treadmill will do as well. What a greatway to begin your day like this.

Keep your body busy and count your steps. This is a simple yet very powerful exercise that could burn calories. Whenever you have a choice for lift or stairs, always choose the latter.

3. Pack up snacks in your purse

Going all day without eating between meals does nothing to speed up your metabolism. Healthy snacking is good for you and will actually help take a bit of the weight off.

Raw almonds, edamame, appleslices with cinnamon, celery or carrot sticks are great examples of healthysnacks.

Portion size matters, keep it small but frequent.

4. Drink plenty of water

Drinking water not only helps to boost up your metabolism, but alsoflushes out your system from toxins.

The Institute of Medicine recommends a daily water intake of 91 ounces for women. Instead of drinking a soda, a sugary or a fruit drink; carry a bottle of water wherever you go.

If you are not a fan of water add a few drops of lemon or lime to make it tasty. Drinking water is a natural remedy for many ailments.

5. Stay away from processed foods

Image Source: NHS

Cutting out processed foods or take-away can play a big role in losing your weight fast.

Processed foods contain refined, artificial ingredients, preservatives and can be high in salt.

Chemicals or non-fat foods can negatively affect yourmetabolism. Cooking fresh, whole grains, meats and vegetables will not onlyhelp you shed the weight, but also will add many benefits to your overallhealth.

Cooking is also a great way to keep you busy and moving that would again help in burning some more calories.

6. Limit your starch intake today

Image Source:NHS Choices: livewell

If you are looking for a quick, weight loss regime, cutting out foods like bread, pasta and potatoes can help you.

If youdo not want to give up your favorites, try substituting with a whole grainoption or instead of white potato, have a yam. Do try to limit your intake!

7. Eat a healthy breakfast

You have heard the old expression that breakfast is the most important meal of the day?

Well it is really true! Not only does it give your metabolism a boost in the morning, but it balances out your hunger throughout the day.

Therefore, fewer calories are required and consumed at your lunch and dinner.

A high fiber meal is a great way to start your day. Add a cup of plain yogurt to make the perfect breakfast. They both contribute to weight loss.

Yogurt is packed with probiotics, vitamins and protein.

Find whole yogurts without chemicals or fruits. Add your own healthy toppings! A breakfast full of sugary cereals is not recommended.

Sowhat do you think?

Why wait for a New Years resolution to start a quick weight loss plan?

Start today, shed those extra pounds and get healthy just now!

However, you are recommended that don't leave these steps unattended. If you really want to see yourself fit and fine with the weight you need to have then follow above tips sincerely.

Just those six tips and you need not to search anything for "How to lose weight fast for women" in near future.

Please dont forget to comment below if youwant to share something that you think could be 8th way to help you in losing your extra weight.

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Oct 1

Low carb for type 2 diabetes: many approaches can work …

As the number of doctors, dietitians, and other diabetes specialists interested in carb restriction continues to grow, questions inevitably arise. How many carbs per day should people with diabetes eat? Are targets for protein and fat intake necessary, or can people be advised to eat as much as they need to feel full?

Recently, a group of Australian researchers explored these questions in a systematic review of studies on low-carb diets in people with type 2 diabetes:

Diabetes, Obesity & Metabolism: An evidencebased approach to developing lowcarbohydrate diets for type 2 diabetes management: a systematic review of interventions and methods

This was an extensive review of 41 intervention studies, including 18 randomized trials, totaling 2135 participants altogether. Results from one of the studies werent included in the analysis due to high risk of bias.

Although some studies didnt provide detailed data beyond the carbohydrate prescription, the overall composition of the diets varied widely:

The researchers assessed changes in blood glucose levels, hemoglobin A1c values, and diabetes medications as the main study outcomes. Additionally, they looked at improvements in other health markers like waist size, fasting insulin, triglycerides, and HDL cholesterol levels.

The verdict? In all 40 studies, low-carb diets were found to be both safe and effective for managing diabetes, despite the large differences in macronutrient intakes. This demonstrates that even modest carb restriction is beneficial for people with type 2 diabetes, and that consuming more protein and fat doesnt impair blood sugar control.

Importantly, though, the research team didnt discuss which interventions had the most dramatic effects on diabetes outcomes. Although we dont have strong supportive data, it seems less likely that someone whose goal is diabetes reversal would be able to achieve this by eating 100 grams of carbs per day. In fact, restricting carbs to less than half that amount might be needed.

On the other hand, the researchers noted that dietary interventions only work if people can stick with them long term. While its true that many people enjoy eating very-low-carb diets, it may not be realistic for everyone with diabetes.

Addressing both blood sugar response and personal preferences is key to creating a truly individualized, successful low-carb lifestyle.

Low-carb session draws crowd at Certified Diabetes Educators conference

New study: Reduced-carb diet beats conventional diabetes diet

Virta Health publishes two-year data on low-carb diet for type 2 diabetes

GuideThis page gives you an overview of what you need to know about diabetes. It will also link you to more information and, importantly, to practical guides that will help you learn what to do about having diabetes.

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Oct 1

Fad Diets vs. Healthy Weight Management | Center for Young …

Key Facts

Fad diets are marketed as quick ways to lose weight. The most popular fads tend to change from year to year, but the promises they make dont. Diets such as the ketogenic diet, the whole 30, the paleo diet, juice cleanses and even intermittent fasting are all fads.

Some people will lose weight while following a fad diet, but most fad diets are impossible to stick to for long. This means that once you stop following the diet, youll probably gain back the weight you lost. Some people actually gain back more weight than they started with.

Fad diets dont usually provide enough vitamins and minerals, such as iron, calcium and vitamin D. Iron is important for red cells in your blood and calcium and vitamin D are important for healthy bones.

You can spot a fad diet by asking yourself a few simple questions:

If you answered yes to any of these questions, youve probably spotted a fad diet. Advertising that promotes these diets is often very convincing. These ads may draw you in and make you believe that its super easy to follow the diet and lose weight. Dont be fooled. This type of weight loss plan is not a healthy way to lose weight.

Its not safe for teenagers to take diet pills. Over the counter supplements are especially not safe for weight loss because they are not regulated by the Food and Drug Administration (FDA). The FDA is the government organization that makes sure that the food we eat and the medicine we take is safe. However, supplements are not regulated so they could be harmful.

Yes! There are much healthier ways to manage weight rather than following a fad diet. We lose weight by eating fewer calories than our bodies burn. To lose weight, add calorie-burning activities into your day, and cut down on the calories you eat. Because a large decrease in your calories can be harmful to your body, try small dietary changes like the suggestions below.

Try these changes to cut back on the calories you eat by:

Simple ways to fit exercise into your day include:

The healthiest way to successfully lose weight is to make small changes that will fit into your lifestyle. An easy way to make sure that a weight loss program is healthy and right for you, is to see if it includes the following:

If your weight loss plan includes all of the above, its likely a healthy approach.

Remember to eat a variety of foods from all the food groups. Choose healthy portion sizes and eat fruits and vegetables from all the colors of the rainbow to get important nutrients for your body. Try to do 60 minutes of exercise most days of the week. It is okay to eat treats once in a while. Making these healthy changes will help you to lose weight, and keep the weight off. If you have questions about whether or not a diet is healthy, talk with your health care provider who might refer you to see a registered dietitian. A registered dietitian is a specialist on the topic of nutrition and can help you figure out an eating plan that is healthy, balanced, and appealing to you.

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Oct 1

Army Community Service (ACS)

Main Office Hours of Operation Monday 7:30 a.m. - 4:30 p.m. Tuesday 7:30 a.m. - 4:30 p.m. Wednesday 7:30 a.m. - 4:30 p.m. Thursday 7:30 a.m. - 4:30 p.m. Friday 7:30 a.m. - 4:30 p.m. Saturday Closed Sunday Closed Federal Holidays Closed Satellite Office Hours of Operation Monday 7:30 a.m. - 4:30 p.m. Tuesday 7:30 a.m. - 4:30 p.m. Wednesday 7:30 a.m. - 4:30 p.m. Thursday 7:30 a.m. - 4:30 p.m. Friday 7:30 a.m. - 4:30 p.m. Saturday Closed Sunday Closed Federal Holidays Closed

Download the October calendar by clicking on the image above.

The mission of ACS is to facilitate the commander's ability to provide comprehensive, standardized, coordinated and responsive services that support Soldiers, Department of the Army civilians, and Families regardless of geographical location and to maximize technology and resources, eliminate duplication in service delivery and measure service effectiveness.

A comprehensive resource file provides information on both military and civilian agencies to Soldiers, family members and DA civilians. Trained personnel will assist clients to find the appropriate and available resources.

Where available, this program offers a special Host Nation Services which includes un-certified translations of host nation language correspondence and bills.

Welcome to Relocation Readiness! Moving is a part of life for Soldiers, Government Civilians and their Families. The Army Community Service Relocation Readiness Program provides assistance to the Total Army Family. We are dedicated to ensuring our clients are capable of surviving and thriving through the PCS and ETS processes. We have developed this program to assist you in finding information and resources to make you more resilient and agile as you navigate your next move.

Your first stop once you are notified of a pending PCS or ETS move should be your local ACS (Family Center) where you can meet with a Relocation Readiness Program Manager who will serve as a subject matter expert in assisting you through the process.

Lending Closet

When relocating to a new installation, you can borrow basic household goods from your ACS Lending Closet. Keep in mind that item availability varies from garrison to garrison. Some of the items you may find at your location are:

*Items vary based on installation availability

Adjusting to My New Country*

Host Nation Orientation, where applicable, offers all in-processing personnel and their Families orientation on the local culture, language, transportation and tourism offerings.

ESL materials are available at Army Libraries around Europe. A catalog of all books, audiotapes, and videos can be found here. For additional ESL assistance please contact your ACS.

*If applicable.

Sponsorship Program

This Sponsorship Program is designed to help service members, civilian employees and family members plan their move from a duty station somewhere else in the world to their new duty station in Europe. Below are several links that can assist you during each step of your move.

Pre-Arrival:Planning your move after reciept of your assignment/orders

Post-Arrival:Must-know & nice-to-know information after you get to your new duty station

For more information on the above services and programs please feel free to give us a call!


The Mobilization, Deployment, and Support Stability Operations (MDSSO) helps support community readiness during deployments and emergencies. We help make sure installation programs align with unit deployment cycles, provide pre- and post-deployment support, and help unit Commanders with their Family Readiness plans and deployment support services for Service Members and their Families. Were responsible for operating an Emergency Family Assistance Center in the case of an all-hazards event, and supporting Service Members and Families during Non-Combatant Evacuation Operations (NEO) and Repatriation. We also act as a case manager for all requests for assistance through the Army Disaster Personnel Accountability and Assessment System (ADPAAS).

Some of our resources include:

For more information on Mobilization, Deployment, and Support Stability Operations support in your community, contact your local Army Community Service office and ask for the Mobilization and Deployment program manager or specialist.

Other helpful links:

For more information and assistance, please contact the program manager at your garrison location.

Army Family Team Building (AFTB)

AFTBis a series of training modules taught through your local Army Community Service or Family Programs office that cover topics such as basic information about the Army, personal growth skills and leadership skills. AFTB improves personal and Family preparedness which enhances overall Army readiness and helps Americas Army adapt to a changing world.

AFTB helps you to not just cope with, but enjoy the military lifestyle. Many of the courses can be applied toward resume and career building, self-development and leadership skills. AFTB provides the knowledge and self-confidence to take responsibility for yourself and your Family. The training is available to Soldiers, Family members of all Soldiers, Department of Defense civilians and volunteers.

My Army OneSource: Army Family Team Building

Contact your AFTB Program Manager more information!

Army Family Action Plan (AFAP)

In addition to learning through the AFTB program, the Army Family Action Planis your platform to voice your quality-of-life issues, ideas, or suggestions and contribute to help better your community. Its the best way to let Army leadership know about what works, what doesnt, and how you think problems can be resolved. We give Active and Reserve Component Soldiers, Army Civilians, Retirees, Survivors, and Family members a primary tool to help identify issues and concerns and shape your standards of living.

You can submit issues at your garrisons Army Community Service office or to a unit Family Programs liaison. Army OneSource also facilitates AFAP issues online and makes sure your concerns get the attention they deserve. The information you submit gives Army leadership insight and helps foster a satisfied, informed, and resilient Army Community.

AFAP makes a meaningful difference. Since AFAP was created in 1983, 698 issues have been submitted, resulting in 128 legislative changes, 186 Department of Defense or Army policy changes, and 210 improved programs or services.

Heres a sample of AFAP results:

To submit an issue or suggestion, go to your local Army Community Service office or Army OneSource.

The Financial Readiness Program is your resource for information on money matters. We can help you better understand financial topics like:

ACS also has Financial Counselors available for advice, guidance, and support.In times of emotional distress, figuring out what to do about finances can create a heavy burden. Survivor Outreach Services Financial Counselors provide professional financial information and services in areas such as investing, estate planning, tax issues and basic budgeting. Our Financial Counselors will be there when you need them, for as long as you need them. They are committed to assisting you in creating your financial security and ensuring you receives the necessary information to make sound financial decisions.

We can also help you learn about other financial services, including:

For more information about how the Financial Readiness Program can help you, contact your nearest Army Community Service Center.

Other helpful financial readiness links include:

Pre-screening and counseling for Soldiers who qualify for the FSSA entitlement. FSSA is an entitlement authorized by Congress in 2001 and created to supplement the Soldier's Basic Allowance for Subsistence (BAS). This entitlement will not exceed $1100 per month. The application for FSSA is web-based and can be found at:

Army Emergency Relief (AER) is a private, non-profit organization established to assist Soldiers and their Family members in emergency financial situations due to no fault of their own. Financial assistance is given in the form of an interest-free loan, grant, or combination of the two. Loans are repaid by an allotment.

To apply for AER assistance, the Soldier should be seen by the Unit Commander/1SG for interview/counseling to determine if the situation can be resolved through the chain-of-command or some other source. After determining that the Soldier has a valid emergency, the unit commander would then authorize the individual to seek AER assistance. Soldiers should create an online account with AER to apply for assistance.

Services & Assistance

Army Emergency Relief (AER) is a private, non-profit organization established to assist Soldiers and their Family members in emergency financial situations due to no fault of their own. Financial assistance is given in the form of an interest-free loan, grant, or combination of the two. Loans are repaid by an allotment.

To apply for AER assistance, the Soldier should be seen by the Unit Commander/1SG for interview/counseling to determine if the situation can be resolved through the chain-of-command or some other source. After determining that the Soldier has a valid emergency, the unit commander would then authorize the individual to seek AER assistance.

AER is a private nonprofit organization that provides emergency financial assistance to Soldiers and their Families. AER helps with emergency financial needs:

AER partners with other military aid societies to enable local assistance for service members from the Air Force, Navy, Marine Corps, and Coast Guard. AER also provides scholarships toward education. AER gives spouses and dependent children of Army Soldiers great opportunities for their first undergraduate degree (some scholarships can reach $4,000 annually)! Application information can be found online Contact the Army Emergency Relief Program Manager.

AERs Education Program is a secondary mission to help Army Families with the costs of education. The three separate scholarship programs are:

Stateside Spouse Education Assistance Program

Overseas Spouse Education Assistance Program Major General James Ursano Scholarship Fund for Dependent Children.

Overseas Spouse Education Assistance Program

Major General James Ursano Scholarship Fund for Dependent Children

The children of Grey Area Reservists/National Guard are eligible as well.

Scholarship awards will be awarded up to half the cost of tuition. Scholarship awards are based on financial need, as evidenced by income, assets, Family size, and special circumstances.

Applications and instructions are available for all the scholarships on the AER website

Resources & Forms

AER Budget Sheet

AER Form 600 Commanders Referral

AER Form 700 Application

TheEmployment Readiness Programprovides information and referral services on employment, education, training, transition, and volunteer opportunities to give Family members the competitive edge needed to secure meaningful employment. ERPoffers up-to-date information on available employment opportunities, market and job trends, education, and volunteer resources to help individuals make informed decisions when seeking employment. Services offered by the ERP include classes and seminars related to employment:

TheArmy Volunteer Corpsplays a crucial role in community involvement and development. Volunteers make a meaningful difference in the lives of Soldiers and their Families every day. Army Volunteer Corpsis designed to help you find local volunteering opportunities with organizations that benefit the Army community and allows you to obtain ongoing training and advancement.

The AVC has redefined volunteering within the Army. We embrace existing volunteer programs, unite all volunteers who support Soldiers and Families, including the Active Force, National Guard and Army Reserve, and formalize the Armys commitment to volunteerism.

No matter where people volunteer in the Army community, they usually want to contribute to Soldiers and their Family members. We recognize this common goal and want to help you find the right opportunity for you.

Volunteering helps your community and helps you as well. When you participate with AVC, youll:

For more information regarding employment, volunteering, or training opportunities please contact your ACS location!

The FAP-Eoutreach and prevention program is designed to strengthen and improve the quality of life for our military Families by increasing self-sufficiency, resiliency and community cohesion for active duty, Family members, civilians and retirees. Together with garrison and host nation agencies, FAP-E provides a multitude of programs and services designed to build individual and Family strengths as well as advocate for non-violent communities. The goals of the FAP-E are:

- Leverage individual and Family strengths

- Overcome behaviors that may contribute to Family maltreatment

- Value Family member differences

- Enhance behaviors that foster healthy military lifestyles

FAP-E professionals strive to create command and community awareness of the unique challenges associated with living in Europe, provide information on existing services to eliminate child abuse and domestic violence, and to develop specific educational programs at no cost to active duty. Our services include seminars, workshops, and individualized intervention.

FAP-E is dedicated to helping Soldiers and Families address the unique challenges of military life, living overseas and understanding how unmanaged stress can lead to child abuse and domestic violence. Services focus on prevention, education, prompt reporting, investigation, intervention, and treatment. If you need help, please call your garrisons Family Advocacy Program for more information.

The Domestic Abuse Victim Advocate (DAVA) provides comprehensive support services to adult victims of domestic abuse including: crisis intervention, safety planning, help obtaining medical treatment for injuries, information on legal rights and proceedings, referral to military and civilian shelters, and other resources.

DAVAs provide information so clients can make informed choices in reporting an assault and how they choose to proceed. DAVAs are available to accompany adult clients to medical visits, court proceedings, and other appointments as requested. DAVAs provide services 24 hours-a-day, 7 days-a-week. Victims are not alone, help and support are available.

The New Parent Support Program is a voluntary program that assists military Families who are pregnant or have children birth through age three years understand the process of delivering a baby overseas and adapt to parenthood in healthy and resilient ways.

The primary focus of NPSP is providing individualized home visitation services in the parent and childs natural learning environment however services can occur in an office, hospital or community setting. Classes and groups are available which provide information on pregnancy, nutrition, parenting newborns and toddlers, problem solving and coping, discipline issues, social isolation, and military stressors. Services are available outside normal duties hours so working parents can participate.

Each NPSP Home Visitor has a Masters degree in Social Work or a Bachelor of Science in Nursing degree and is Licensed to practice Clinical Social Work, Marriage and Family Therapy, or Nursing in a US state.

For assistance or information on any of these Family Advocacy Program Europe services, call your garrison Army Community Service (ACS) Family Advocacy Program. You can also callMilitary OneSourcefor more information and referrals. Call collect with operator assistance OCONUS: 484-530-5908.

Provides awareness and prevention, training and education, victim advocacy, response, reporting and follow-up for sexual harassment/assault issues. Army policy promotes sensitive care, advocacy, treatment, reporting options for victims of sexual harassment/assault and accountability for those who commit these crimes.

Sexual Harassment Complaints

One-third of sexual assault cases begin as incidents of sexual harassment. As a military community, it is important to address sexual harassment complaints immediately when they occur. The SHARP office will assist in finding the appropriate method for addressing the situation. For military personnel and their family members, the SHARP office can assist in the following areas:

Sexual Assault

SHARP office provides advocacy services to victims of sexual assault who are in the military and their immediate family members who are over the age of 18. Victim advocates are certified by the Department of Defense through the National Organization Victim Assistance (NOVA) in Alexandria, VA every two years. Installation SHARP victim advocates (VAs) are well trained and highly educated in the social services field. Advocates can provide sexual assault victims assistance in the following areas:

For further assistance and information on the Army Sexual Harassment/Assault Response & Prevention (SHARP) program call DOD Safe Helpline-Sexual Assault Sexual Assault Support for the DOD Community 1-877-995-5247 Live 1-on-1 help. Confidential. Worldwide 24/7.

Military Families with a special needs Family member, also known as an Exceptional Family Member (EFM), often require additional help in meeting the EFMs needs. The Army designed the EFMP to be a comprehensive, coordinated, multi-agency program that provides community support, housing, medical, educational, and personnel services to military Families with an EFM.

The Exceptional Family Member Program (EFMP) is a mandatory enrollment program that works with other military and civilian agencies to provide comprehensive and coordinated community support, housing, educational, medical, and personnel services to Families with special needs. Soldiers on active duty enroll in the program when they have a Family member with a physical, emotional, developmental, or intellectual disorder requiring specialized services so their needs can be considered in the military personnel assignment process.

Family members must be screened and enrolled, if eligible, when the Soldier is on assignment instructions to an OCONUS area for which command sponsorship/Family member travel is authorized, and the Soldier elects to serve the accompanied tour. This screening consists of medical records review for all Family members, and developmental screening for all children 72 months of age and younger.

Soldiers are responsible for keeping their EFMP enrollment current as exceptional Family member (EFM) conditions change or at least every three years, whichever comes first.

Use these resources, tools, and articles to learn more about EFMP and the families it serves.

The Special Needs Accommodation Process or now known as the Multi-disciplinary Inclusion Action Team (SNAP/MIAT) is a team established to ensure the most appropriate placement of children with special needs. The team meets to review any new applications for Child, Youth and School Services (CYSS) programs that indicate any possible special needs, review the needs of children already placed in the CYSS program and determine if those needs can be met. Military Members are mandated to enroll in EFMP for most of these conditions and if they are not enrolled, the EFMP Manager will contact the Service Member and suggest that an enrollment screening into EFMP be initiated.

So what is considered a special need?

Basically anything that would requires special attention from a caretaker. It can be illnesses and conditions such as allergies, asthma, attention deficit disorder/attention deficit hyperactivity disorder, diabetes, autism, epilepsy, downs syndrome, seizure disorder as well as physical challenges, learning disability, sensory impairment (hearing/vision), developmental delays, speech/language impairment, food allergies/intolerances and many more.

The team is comprised of the Exceptional Family Member Program Manager, the Army Public Health Nurse, CYSS Coordinator/CYSS Program Directors, Parent Outreach Coordinator and the Parents/Sponsors/Caregivers. Other appropriate Experts may be able to attend as augmenters if needed/requested. At the meeting the childs needs are discussed to see if accommodations are necessary and if there are any activity restrictions. Also addressed at the meeting will be the expectations of the service to be provided by the CYSS staff, as well as educational and developmental intervention program information regarding developmental evaluations, and programs and services offered by CYSS.

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Army Community Service (ACS)

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Oct 1

Fitness Overview | ADA


If youre not into regular exercise, putting together an exercise plan can be a bummer.

But remember, along with your diet and medications, regular physical activity is an important part of managing diabetes or dealing with prediabetes. Because when youre active, your cells become more sensitive to insulin so it works more effectively. And you just feel better. And look better.

So, however you want to do ittaking regular walks around the block, going for a run, or signing up for a marathongetting started is the most important part.

It doesnt matter where you arephysically. If youve never set foot in a gym, thats okayas long as you start doing something now. If you havent been very active or are worried about your health, its important to consult your doctor and start slowly.

Light walking is a great place to startand a great habit to incorporate into your life. Walk with a loved one or just by yourself while listening to an audio book. Set goals every day and meet them and youll start feeling like youre back in control of your life.

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Fitness Overview | ADA

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Oct 1

Exercise Programs for Peripheral Neuropathy | Healthfully

Peripheral neuropathy occurs when nerves become compressed, injured or severed. This results in symptoms including pain, numbness, tingling and lack of coordination, particularly in the feet and hands. While these symptoms can make exercise more difficult, exercise is highly beneficial to those who experience nerve damage. Understanding what exercises benefit you most can help to reduce peripheral neuropathy symptoms.

A number of conditions that affect the nerves can cause peripheral neuropathy. These include diabetes, which is one of the most common causes; infection; injury; autoimmune disease; poison exposure; and tumor growth. If nerve cells have not been completely killed off due to peripheral neuropathy, nerve cells can regenerate and symptoms can improve. Following an exercise program for peripheral neuropathy can help to reduce symptoms while nerve cells heal. As part of a comprehensive treatment plan, exercise programs for peripheral neuropathy should include a combination of resistance, cardiovascular and flexibility training.

Repeated stretching throughout the day as part of your exercise program can help to relieve tingling and numbness associated with peripheral neuropathy, according to the American Academy of Neurology. Examples of beneficial stretches include reaching the arms up over the head, reaching for your toes while standing, and performing torso rotations. Hold stretches for 30 seconds each. Perform these and other stretching exercises for five-minute intervals six times per day to experience symptom improvement.

Cardiovascular exercise is the calorie-burning portion of a peripheral neuropathy exercise program. Getting your heart pumping helps you to maintain a healthy weight and stimulates blood flow. Water aerobics is a low-impact exercise that does not require those with peripheral neuropathy to place pressure on their feet an area where many experience pain. Walking or riding an exercise bicycle are additional methods that can improve symptoms.

Resistance training for peripheral neuropathy involves lifting weights, using resistance bands or leveraging the bodys own resistance in order to build muscle. If you are prone to peripheral neuropathy in the feet or lower legs, calf raises and toe pointing and flexing are resistance-training exercises that build muscles in these areas. For the arms, wrist circles, bicep curls and shoulder presses can be beneficial. If you are utilizing weights, start slowly to prevent post-exercise pain and soreness. Resistance training is particularly helpful for older adults who are wheelchair-bound or unable to engage in cardiovascular exercise, according to Neurology Reviews.

Exercising to relieve peripheral neuropathy offers benefits for both mind and body. Exercise stimulates blood flow, which can help to reduce cramping in affected areas and strengthen nerve tissue. Resistance training increases muscle strength, which prevents muscle wasting and increases stability. Peripheral neuropathy exercises also can help to relieve stress that can lead to depression in those with this condition.

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Exercise Programs for Peripheral Neuropathy | Healthfully

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Sep 29

9 Natural Testosterone Boosters for Energy, Sleep & More …

Did you know the average 100-year-old Okinowan male has much higher levels of testosterone than the average American male that is 30 years younger! Today, low testosterone in males is rapidly growing. I will cover the best strategies to increase testosterone naturally and boost human growth hormone (HGH) fast.

Maintaining the right level of testosterone can be tricky today. And Im not just talking to guys here! Healthy women make up to 300 micrograms of testosterone in their ovaries and adrenal glands every day.

Like men, women with low testosterone levels often experience chronic fatigue, a stunt in their libido and a decreased sense of well-being. So, this is a hormone that everyone should keep tabs on!

However, low testosterone in men has especially become a major health issue today, and I will explain why and how you can fix.

If you have low testosterone, like many men do,these natural treatments (but not testosterone supplements!) will absolutely help you overcome it faster. In fact, if you implementthisprocess, youre probably going to notice changes in probably 24to 48 hours that fast.

Youre probably most familiar with testosterone as being the sex hormone responsible for defining manhood. And, yes, it does. However, proper levels of this key hormone are also necessary to stimulate sexual desire, increase libido, heighten arousal and ensure sexual satisfaction for both men and women. Its also necessary to maintaining the following:

As men and women age, their T-levels naturally decline but this can accelerate faster than normal by the typical American lifestyle:

All of these risk factors deplete the normal immune response, lead to obesity and diabetes, tax the body and decrease metabolism. This, my friends, is the recipe for low T-levels and most people are stuck on the gerbil wheel desperate for a ticket to get off of the ride.

Low testosterone has become such an issue that up to 40 percent of men over 45 are affected!(1) No one knows the prevalence of women with low T-levels yet, but a Wall Street Journal article suggests that the pain epidemic many women struggle with may be linked to imbalance hormones, including testosterone. (2)

No wonder men and women are racing to supplement stores to get their hands on makeshift testosterone therapy!

Supplement companies have been targeting people with decreased sex drive, altered mood and difficulties with concentration and mental stimulation heavily the past few years. This is one reason why T-therapy has become relatively commonplace today.

Knowing the research and past side effects of other synthetic hormone treatments which have been shown to lower HDL cholesterol and increase the risk of stroke makes me recommend avoiding this type of treatment if possible. (3) The story is similar fortestosterone supplements.

Instead, try and all-natural approach to increasing testosterone and HGH.

The first of the natural testosterone boosters is intermittent fasting. One of the biggestintermittent fasting benefits? Its been shown to increase testosterone by nearly 200percentor even up to 400 percent. (4) In addition, a study by theUniversity of Virginia Medical School noted that growth hormone levels increased 2,000 percent over the baseline in men who ate no calories for 24 hours, and growth hormone levels are correlated with testosterone. (5)

Intermittent fasting basically means you skip breakfast, and you eat your meals closer together. Youll eat three meals per day: one at noon, one at 3 p.m.and your last meal around 6 p.m. That allows your organs to rest, especially your liver, which is so crucial for naturally balancing hormones, especially testosterone.

If you want to naturally boost testosterone and HGH then combining weight training with HIIT workouts (high intensity interval training). Go to the gym at least three days a week, ideally at least threedays a week, and lift heavy weights. Lifting heavy weights 612 reps with larger muscle groups like your quadriceps, hamstrings, back, shoulders and chest will help your body pack on the maximum amount of muscle. Specifically, liftingat least 30minutesup toas long as an hour or so can be very, very beneficial boost low testosterone levels.

Researchers at Ball State University found that strength training can induce growth hormone and testosterone release. (6) Another study from the University of Nebraska Medical Center researched the acute effects of weight lifting on serum testosterone levels. (7) The results concluded that even moderate weight lifting and light weightlifting increased serum testosterone levels in participants.

In addition to weight training, combining this with interval training like burst training is the best overall combo to increase HGH. In fact, Burst training has been proven to not only boost T-levels, it helps keeps your testosterone elevated and can prevent its decline. Burst training involves exercising at 90100 percent of your maximum effort for a short interval in order to burn your bodys stored sugar (glycogen), followed by a period of low impact for recovery.

This causes your body to burn fat for the next 36 hours to replace your bodys vital energy stores. It addition to increasing your T-levels, it can help burn between 39 times more fat, lower your resting heart rate, lower blood pressure, keep your brain young by increasing circulation, and aids in detoxification by stimulating the lymphatic system.

Step three is toadd a lot of healthy fats in your diet. Most men with low testosterone consume too much junk food and too many carbohydrates. Youhaveto get rid of those empty caloriesand load up on healthy fat.

A study published in theJournal of Steroid Biochemistrystudied the effects of diet on serum sex hormones in healthy men. Results showed that when men decreased their healthy fat intake, serum concentrations of androstenedione, testosterone and free testosterone also decreased. (8) This indicates you can add low testosterone to the list of low-fat diet risks.

There are three categories of healthy fat. Number one is healthy saturated fat. The truth about saturated fat is its actually good for you if its the proper kind. Healthy saturated fat is found in coconut oiland raw, fermented dairy products like goat milk kefir, yogurt, or raw goat or sheep milk cheese. However, avoidconventional dairy because it will actually damper your testosterone.

The other type of fat you need is healthy omega-3 fatty acids. Consuming benefit-rich salmon a couple times a week or addinga quality fish oil supplement is great. Flaxseeds, chia seeds and walnuts are also great for low testosterone as you get those omega-3s.

Finally, monounsaturated fats can be natural testosterone boosters. Consuming an avocado a day or some olive oil and almonds really helps get those healthy fats that can help you naturally boost your testosterone levels.

The next step on the natural testosterone boosters scale is to embark on a liver cleanse. Your liver is so crucial to testosterone levels. When your liver does not function optimally, it affects your testosterone output. Thats because the liver holds an enzyme that conjugates the 17beta-hydroxyl group of testosterone. (9)

A study published in theJournal of Gastroenterology and Hepatologynotes that serum testosterone is reduced in up to 90 percent ofmenwith cirrhosis, with levels falling as liver disease advances. (10) This shows just how vital liver health is to your testosterone, and countless studies verify the effects of liver function ontestosterone.

For most men with low testosterone, if you struggle with frustration, unforgiveness, anger issues, those things all drop your testosterone levels over time. Its one of the ways chronic stress is killing your quality of life.

Mental and physical stress can be quite therapeutic and is actually necessary for the body. The problem is when you are chronically stressed and your body gets stuck in the state where its pumping out cortisol (the stress hormone) nonstop.

A 2010 study published in the journalHormones and Behaviorfirst suggested this when researchersevaluated the dual-hormone hypothesis clinically. (11) They discovered that when cortisol is elevated, testosterone responds by elevating as well but soon after bottoms out at a much lower level than before cortisol kicked in! That means you want to find ways torelieve stress to keep your testosterone levels up.

Write down a list of the people you need to forgive and then do so. You can do that just yourself, between you and God, or you can do that in personbut it really is important. You can also turn to the Bible and other personal growth books, or seek out the help of a counselor or a good church. Really take care of those emotional issues, specifically resentment, unforgiveness, anger and frustration, and youll see thats going to really help you cleanse you and detoxify spiritually. Its going to also help naturally raise your testosterone levels.

One of the most importantnutrients that can help boost testosterone levels is vitamin D3.In 2011, the results of a study published in the journalHormone and Metabolic Researchannounced that vitamin D supplementation boosts testosterone naturally in overweight men by up to 30 percent. (12) This is pretty exciting because research has shown that vitamin D3 is also linked to helping to prevent and treat cancer! (13)

If you have vitamin D deficiency symptoms, it will absolutely crush your testosterone levels. So you want to get out in the sun 20to 30minutes every day to detox your body with the sun and get that all-important vitamin D.

Any day thatyoudontget 20 minutes of direct sunlight on your skin, you want to supplement with 5,000 IUs of vitamin D3. If you get your blood levels tested and youre extremely low below 50 IUs you typically want to do 5,000 IUs twice a day for three months until you get those numbers up.You can do everything in the world, but if your vitamin D levels arent right, your testosterone levels will stay low.

A few other supplements that can help include adaptogenic herbs that lower cortisol, like ginseng. Ginseng benefits healthy testosterone levels. In fact, research fromthe University of Hong Kong unveiled that ginseng increased testosterone levels in rats, making it yet another natural testosterone booster. (14)

If you want to normalize your hormone levels and naturally boost your testosterone, the first thing you need to do is kick the sugar habit immediately. It has been reported that the average American takes in 12 teaspoons of sugar a day (about two tons of sugar in a lifetime), and sugar has been linked to depleting T-levels in several ways.

According to the American Diabetes Association (ADA), for example, type II diabetics are twice as likely to develop low T-levels. Heres how it works:

Once diabetes develops your body isnt able to produce the right levels of testosterone as it should, and the ADA recommends that diabetics get their T-levels checked by their doctor if they start to develop any of the symptoms that I mentioned above.

If you can follow these steps, you are going to see great results in naturally boosting your testosterone levels.

According to an article from the journal Current Opinion of Endocrinology, Diabetes and Obesity, getting enough sleep and at the right times are two of the most effective natural ways to raise testosterone. (15) Most people require around 7 hours of sleep every night, and its critical to take advantage of the 10 p.m. 2 a.m. window.

Your bodys circadian rhythm essentially resets itself every night and releases chemicals like cortisol, which contribute to the overall hormone balance that can prevent low T-levels. I have even heard one endocrinologist claim that one hour of sleep between 10 p.m. and 2 a.m. has the same healing effects on your body as two hours of sleep before or after this timeslot!

So ideally, go to bed around 10 p.m. and wake up around 6 a.m. for optimal hormone balance.

In the words of Dr. Gary Wittert Head of the School of Medicine at the University of Adelaide, Australia weight loss has a predictable and linear relationship with increased testosterone naturally. (16)

When you consider the effects that insulin resistance and poor sleeping habits have on testosterone, this makes perfect sense because they are all closely knit together with obesity. At the core of this issue is cutting out processed sugars from your diet, which has been linked to insomnia, obesity, diabetes and countless hormone disorders.

9 Natural Testosterone Boosters for Energy, Sleep & More ...

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