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Dec 7

The man who unlocked the world’s secret to living to age 100 says you can skip the gym – INSIDER

Dan Buettner, a continent-trekking cyclist and storyteller, figured out that the world consisted of at least five "Blue Zones," in the early 2000s. That's when he made the term, which was first coined by the European demographers Michel Poulain and Gianni Pes, a household phrase in a best-selling cover story for National Geographic.

In this handful of hidden corners scattered across the globe, he discovered that people were sailing past the 100-year mark with surprising frequency, and often avoiding dementia.

People residing in these Blue Zones are outliving us because they have figured out what others have not, according to Buettner. They consistently eat a healthful diet, and they also move around about every 20 minutes or so during each day.

But he says it took him years after that initial discovery to figure out exactly why the rest of us are getting the simple diet and exercise formula so wrong.

"People start thinking that the entrance way to a healthier lifestyle for most Americans is through their mouths," he told Insider. "But the core tenant of Blue Zones, and it took me about 10 years to realize what I'm about to tell you, none of them have better discipline, better diets, better individual responsibility, they don't have better genes than us."

Instead, "they live a long time because longevity happens to them," Buettner said.

An elderly troupe of singers and dancers from Kohama Island in Okinawa wearing traditional local costumes perform at a herb garden on Kohama Island. Toru Yamanaka/AFP via Getty Images

The homegrown, plant-based diets of the Blue Zones residents are only about half of the longevity equation, Buettner estimates. The rest is about making healthy choices the easiest ones by turning them into instinctual rituals of daily life that people don't have to think about or use willpower to fight for.

Namely, Blue Zones residents found in Sardinia, Italy; Okinawa, Japan; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, California move consistently through each day, live with purpose, and do it all with a little help from their friends.

Buettner has successfully trialed this holistic approach in cities and towns across the US, with stunning success. In 2009, he piloted his first "Blue Zones Project" in Albert Lea, Minnesota. The goal was to reverse-engineer it into a Midwestern Blue Zone.

"If you want to live longer and be healthier, don't try to change your behaviors, because that never lasts for the long run," he said. "Think about changing your environment."

For Albert Lea, that meant the town of roughly 18,000 people was pushed to do more daily movement, with citywide changes that turned healthful actions into the simplest choices.

The city added 10 miles of sidewalks and bike lanes for its residents, and local businesses made it easier to pick and eat healthy food. People started walking more and creating their own strolling groups that hit the streets together, collectively shedding 4 tons of weight (an average of 2.6 pounds per person). Smoking went down by 4% during the first five years of the program.

"When I started four years ago, I had high cholesterol and high blood pressure," Albert Lea City Council Member Al Brooks told MinnPost in 2015, saying he started walking 2.5 miles a day since the city turned into a Blue Zone. "My cholesterol is lower, my blood pressure is 116/70, and I lost 15 pounds."

Playa Santa Teresa, on the Nicoya peninsula in Costa Rica, is in one of Buettner's Blue Zones. Gerhard/ullstein bild via Getty Images

Buettner has now consulted with dozens of other "Blue Zone Project" cities around the US that are trying his "ecosystem approach" to health and longevity, and saving millions of dollars in health insurance costs in the process.

The city of Fort Worth, Texas, for example, reduced its smoking rate 6% after partnering with Buettner in 2013. Fort Worth now saves an estimated $268 million annually as a result of that one action alone.That figure doesn't even account for the tens of millions of dollars in other health care costs saved because of Blue Zone-inspired programs in the city.

Sheep shearing in Sardinia, Italy. Enrico Spanu / REDA & CO / Universal Images Group via Getty Images

But making it a habit to ditch smoking and move around throughout the day doesn't mean you should neglect eating the crunchy vegetables, beans, fresh herbs, and oils that are so popular in the Blue Zones. Instead, Buettner's eating advice aligns with what nutrition experts and dietitians consistently recommend.

He suggests formulating your diet around plants, including plenty of complex carbohydrates (like beans and whole grains) and making convenience snack foods, desserts, and trips to fast food joints the exception, not the norm.

"When it comes to longevity, there's no short term fix," Buettner said."There's no pill or supplement or hormone. If you're not going to do something for years or decades, don't even bother with it."

Buettner's new "Blue Zones Kitchen" cookbook is filled with vegetarian recipes from each of the five Blue Zones, but he says you don't have to buy his tome to try out the eating technique. Instead, find "five or 10 recipes that you love." Then make those foods, along with some consistent, regular movement at home, an integral part of your daily routine. You can even get lazy and skip the gym.

"The secret to eating for 100 is to find the plant-based foods, heavy with beans and grains and vegetables, and learn how to like 'em," he said.

Update: A previous version of this story mentioned Belgian professor Michel Poulainas the inventor of the phrase "Blue Zone." His work was done in partnership with Italian biochemist and demographer Gianni Pes, whose name we've now included.

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The man who unlocked the world's secret to living to age 100 says you can skip the gym - INSIDER

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Dec 7

Diabetes: This Coconut And Guava Drink Is A Great Option For High Blood Sugar Diet – NDTV Food

Coconut water and guava are considered great for managing high blood sugar.

Highlights

A good diet can make a world of difference in bringing relief from chronic health issues like diabetes. Diabetes occurs when the pancreas are unable to produce sufficient insulin, due to which, blood sugar is left unchecked and is unable to get stored in the cells. This may lead to sudden rise in the blood sugar level. Diabetes also poses the risk of other diseases, including cardiovascular problems and obesity. Medications and diet work in tandem to manage the condition effectively, hence, it is important to include diabetes-friendly foods and drinks in your diet. As we are now smack-dab into the winter season, it's even better to consume seasonal foods to get the most out of them till they last.

Coconut water is an all-seasons star drink that comes with a range of health benefits. This recipe adds the goodness of winter-special fruit guava to coconut water to make a delicious, healthy drink that may also help in managing diabetes.

This miracle water is considered great for people dealing with high blood sugar. It is revered for its high electrolytes content that supports the pH balance of the body and boosts its metabolic functioning. Coconut water is naturally sweet and packs a good amount of fibre and proteins. It is low-calorie, cholesterol-free and also hydrating.

(Also Read:Drink This 3-Ingredient Coconut Water Juice To Boost Your Immunity)

Coconut water is packed with electrolytes

Guava has a low glycaemic index (GI), which is a must-have quality in foods for a diabetes diet. The fruit is digested gradually, which avoids immediate spike in blood sugar. It is low in calories and sodium, and rich is fibre and potassium, making it perfect for regulating high blood sugar.

(Also Read:This Guava Salad May Help Keep Your Sugar Under Control)

Coconut water in itself is a delightful drink. Add to it, the mildly sweet and amazingly soft fruit of guava, and you get a naturally sweet, soul-stirring drink. You don't need to add any harmful refined sugar.Method of preparation:Grind guava to its pulp and pass it through a sieve to separate its seeds. Add the pulp to equal part or more of coconut water and give it a good stir. In one glass of coconut water and guava pulp drink, add juice of half a lemon and half teaspoon grated ginger. Also add 6-7 finely chopped basil leaves to add in a dash of herby freshness.This drink is so delicious that you might want to have it every day. But, since coconut water also contains some fructose, it would be better to consult your doctor before consuming too much of it. Nevertheless, you can always enjoy this lip-smacking coconut and guava drink in moderation on your diabetes diet.

About Neha GroverLove for reading roused her writing instincts. Neha is guilty of having a deep-set fixation with anything caffeinated. When she is not pouring out her nest of thoughts onto the screen, you can see her reading while sipping on coffee.

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Diabetes: This Coconut And Guava Drink Is A Great Option For High Blood Sugar Diet - NDTV Food

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Dec 7

Princess Beatrice used this plan to slim – will she follow a diet for royal wedding? – Express

Princess Beatrice is the daughter of Sarah Ferguson, 60, and Prince Andrew, 59. Earlier this year, she announced her engagement to Edoardo Mapelli Mozzi, also known as Edo, and it has been confirmed they will marry next year. The royal has slimmed down in recent years, how did she do it?

In September this year, the couple announced their engagement and her sister, Princess Eugenie, quickly shared her excitement by posting pictures.

On Instagram, Princess Eugenie wrote: Beabea - wow! I'm so happy for you my dearest big sissy and dear Edo. It's been a long time coming and you two are meant to be.

She then shared a message from Beatrice and Edo about the news.

It read: We are extremely happy to be able to share the news of our recent engagement.

READ MORE: Weight loss: Top snacks to help you shape up revealed - which has fewest calories?

We are both so excited to be embarking on this life adventure together and cant wait to actually be married.

"We share so many similar interests and values and we know that this will stand us in great stead for the years ahead, full of love and happiness.

With the wedding confirmed for 2020, it is likely the Princess will already be making plans.

Many brides will go on a diet before tying the knot and this is something Beatrice might do as well.

DON'T MISS

The royal has previously slimmed down by pairing a healthy eating plan with regular exercise, according to her personal trainer, Nadya Fairweather.

Speaking in 2014, Nayda explained she had been training Beatrice for five years and opened up about how the Princess stayed fit.

She said: Beatrice is in great shape. She eats, which helps. She eats really healthily but she eats, which is massive in a celebrity world full of people starving themselves and doing crazy fad diets which I just do not agree with.

"Beatrice has beautiful curves and she embraces that.

As well as eating healthy meals, the trainer explained Beatrice exercised regularly to stay slim.

When working out, Beatrice is said to enjoy outdoor workouts and doing circuit training.

We do a full body workout each time I see her. We fit loads into a one-hour session as she has an amazing recovery time between sets of exercises, Nadya added.

We start with the lower body first and work on the big muscle groups like your quads. I am a big believer in squats and lunges.

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Princess Beatrice used this plan to slim - will she follow a diet for royal wedding? - Express

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Dec 7

Deanne Panday at India Today Conclave East 2019: At 50 I am the fittest I have ever been – India Today

Deanne Panday, who is a Fitness Expert, Health Coach, Author & Blogger attended the first day of India Today Conclave East 2019 being held in The Oberoi Grand in Kolkata. The leading expert in the fitness industry spoke at the session titled, Fitness Lessons: How to keep Body and Mind fit?

The Journey

The 51-year-old said, "It has been a long journey. When I was 12, my sister used to practice Jane Fonda, the 30-minute and the 90-minute challenges. The moment my sister used to go to work, we used to steal those cassettes and workout. That is when I developed a liking towards it and that is when my journey started. That led to me working out a lot. At the age of 16, I saved up and got a gym membership because only 5-star hotels used to have gyms at that time. I started picking weights and I used to pick so many weights that men in the gym were embarrassed looking at me. "

She also added, "I started yoga also 25 years ago and people used to tell me that yoga is for old people, but I felt really good after yoga. I started getting offers from magazines to write on fitness. I hadn't studied fitness, it was more about self-educating for me. I started writing, but then I went to study fitness."

Training Miss India Contestants

Deanne said, "When I came back I got Miss India, I was asked if I want to train the Miss India contestants, I was a little hesitant, you know, this is not what I signed up for. But while I was training them, I think for the first time in the history they were doing weight training. They were allowed to eat proper portion sizes and they got the most toned bodies ever and I didn't look back."

Diets

The fitness guru said, "I never went on diet, I never got obsessed, I would never follow a fad or I wouldn't follow a diet that was in fashion. I just started getting better as I started eating right, and started proper training. At the age of 50, I am fitter and stronger than I was at the age of 20, I am stronger than my children. I am stronger than my husband. One day, someone came to my husband and asked how old is your daughter, they thought I was my husband's daughter. You can reverse your age if you stay fit."

Circle of life

Deanne explained the concept of primary foods that have the most effect on your health, "I call them the primary food, secondary food is what people have on their plates and they are obsessed with. Primary foods are the aspects of life and are known to nourish it. Eg relationships, if you are in a bad relationship, it takes a toll on your health. Similarly, finances, people want more money for a nicer bag or a bigger house and it adds stress in your life. It is also about your home environment. It is these primary aspects of your life that you need to fulfill."

She explained what fight of light means, "In response to acute stress the body sympathetic nervous system gets activated due to sudden release of hormones. The stress prepares the body to react to danger mentally and physically, it is good to have this response, this way you can perform better. But in today's time, you are constantly fighting for that light so your body is constantly releasing cortisol, which increases your metabolism so you want to eat food more."

She also explained what does joy exactly means, "People mistake joy for pleasure. Eg you buy an expensive bag or an expensive car, it is an external pleasure but joy is inner peace and happiness that you get when you help a friend in need or your child does good or you do charity work. These things give you peace of mind."

"Similarly, spirituality in your life is also very important, yoga, tai chi are a must for you to not release cortisol. Home cooking is also very important, Vitamin Love goes in the food during home cooking, which makes the home-cooked food better than the restaurant meals any day," she said.

She also gave on advice on how to control your urge to eat sweets. "To reduce your sweet food craving, add sweet vegetables to your diet, like sweet potato, beans, green peas, beetroot, carrot. You add that, it will definitely reduce your cravings."

Full coverage of India Today Concalve East 2019

Fitness Mantra For People With Regular Lives

Deanne had a very simple answer for people to want to continue their fitness streaks for a longer duration. She said, "Movement is the key, find what you love and love what you do. If you love walking, keep doing that. Try Pilates, find a dance class, do not get obsessed with the gym. You should be able to workout anywhere. But first, complete the circle of life. Find what are the aspects that are missing in your life from the primary foods. Find what is missing from that list and why you are gaining weight. Look at your lifestyle choices."

She ended by giving a few examples, "You have seen yogis, they are so thin because they are really happy, they don't even think about food. Children are so happy, they play all the time, you want to run after them and give them food but they just want to play. Be happy from inside. The actors are paid to look like that but you and I do not need to look like that. I talk about wellness being a broad spectrum thing. People are obsessive, they are taking fat burning pills, not eating food, taking supplements and processed food, which is not correct."

ALSO READ | India Today Conclave East 2019: Acharya Balkrishna shares views on intermittent fasting

ALSO WATCH | Acharya Balkrishna shares tips for maintaining healthy lifestyle at India Today Conclave 2019

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Dec 7

Labours pledge to cut rail and bus fares would provide a lifeline for the poorest – The Guardian

For anyone who thinks public transport subsidies are a sop to the middle class, allow me this one anecdote. In 1989, my mums life was revolutionised by a bus. We had no car and lived on a large estate that had a regular bus running through the middle of it, but no service reaching the dense tangle of streets and walkways away from the main road. The last few hundred yards from the terminus to our house was a struggle with shopping, a danger at night, and a death-trap in icy weather.

Then the local authority decided that transport was a right, not a luxury. For two years, while its funding lasted, a minibus called the Hoppa circled the estate every 10 minutes, dropping people at their front doors or picking them up before heading to the shops, the schools, the library, or relatives who lived on the other side of the estate.

Sometimes it was empty but just as often it was full to bursting, usually with young parents and older people, chatting and helping each other to keep their shopping trolleys upright. They knew the driver by name and sang to his radio. At least they did until it stopped. Its not an exaggeration to say that my mum became depressed when it did. That bus was more than a vehicle: it was a form of recognition, a form of care.

The idea that good transport is a right to be enjoyed by everybody, regardless of income or car ownership, has disappeared from the political agenda since buses were deregulated in the mid-1980s and the rail network privatised a decade later. Transport policy across the parties has been focused for decades on the nuts and bolts of travel: road-building, congestion and keeping Londons transport system regulated and, ergo, its economy pumped while the rest of the country suffered.

For this reason Labours manifesto commitments, founded on the principle that transport is an essential public service, are potentially as revolutionary as that Hoppa bus. Its the first time in decades that the social role of public transport has been prioritised, let alone acknowledged, by the major parties, and where the political dominance of the private car has been challenged.

The Tories have announced they will spend 28.8bn building and augmenting major roads, ignoring the fact that road-building creates more traffic rather than relieves it. Yet no sooner had Labour announced it would use that money instead to cut rail fares and season tickets by a third than a chorus of achingly sensible voices rose to point out that actually it would be subsidising middle-class commuters.

True, 42% of those who have made more than 50 train journeys in the last year live in a household with a combined income of 40,000 or more, while just 10% live in a household where the combined income is less than 20,000 a year. But doesnt that only prove that you have to be well-off to afford the train? How about a future in which decent public transport is something available to everyone, whenever and wherever they need it?

I use buses every day and trains several times a week. I live in Liverpool, have family in Birmingham and have used pretty much every grim privatised service on the network, including Northerns manifestly unfit Pacer trains. Believe it or not, labourers, airport service workers and nurses use trains to get to work. You find this out if you get a train at 5.30am.

Most trains between Liverpool and Birmingham are now standing-room only, since London Northwestern was allowed to extend the service to London without being required to add more carriages. These four-coach trains now carry northern soldiers returning to regiments down south, cabin crew going to Heathrow, welders from Aintree who can only get work in the Midlands. Im sure theyd love to hear how cheaper rail fares only benefit middle-class people.

Taking into account Januarys proposed above-inflation fare increases, Labour states that rail fares will have risen by an average of 40% across the country since the Tories entered power in 2010. Bus fares outside London rose by 71% between 2005 and 2018, to an average of 2.40 per trip. Theres a somewhat empty satisfaction to be gained from crowing at Labour cutting fares when its clear they are too high across the board: 2.40 for a bus fare is high enough to put off many people from travelling altogether.

Meanwhile, Friends of the Earth is criticising the three main parties for failing to cut car use by making it more expensive to drive, and this is where green campaigners, never mind the Greens themselves, reveal a willingness to prioritise fast transition over just transition. Theres nothing progressive about making people pay extortionate amounts to get around just because theyre using the wrong kind of transport.

It cant be made more expensive to drive before public transport is improved: for many people living in peripheral and rural areas it remains far cheaper and more convenient to drive than to take the few, ridiculously expensive, buses that exist. Driving takes up a disproportionate amount of the budget for people on low incomes: when those in poverty lose their cars, many risk losing their jobs, their contact with family members, and their ability to buy decent food. In other words, their ability to meet basic needs.

As always, mobility is fundamentally about class. Without decent public transport, millions of people drive when they cant really afford to run a car. And when car ownership is out of reach, too many people are cut off from the everyday realities of modern life: that you have to go beyond your immediate neighbourhood for work, social contact and a diet that does not rely on takeaways. Decent buses and trains, accessible to all, are not an option they are a necessity.

Lynsey Hanley is a writer and the author of Estates: an Intimate History and Respectable: Crossing the Class Divide

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Dec 7

The perfect fast – Times of India

The most common questions we receive regarding fasting, whether intermittent or dry or both is:

How to fast right?Align your dinner as close to sunset as possible, say by 6.30-7 pm (or whenever the sun sets in your area) and go on till next days sunrise (6.30-7 pm), giving a complete 12-hour fasting to your body and allow it to perform functions like repair, recycle, rejuvenate, detox, reduce inflammation. This is a nature-made pattern of fasting and not man-made its the most perfect way to fast because it aligns us with the circadian rhythm/biological clock of nature.

Its easy for us humans to abuse fasting and make it a fad. We party late and then decide to start intermittent fasting at 2 am. The next day we have another social event and once again the pattern repeats. This way even if we are fasting, we may not be gaining any benefits because its in no way aligned to our circadian rhythm, plus the body needs more time to clean up all that alcohol and far from healthy food. Ideally, our body doesnt need so much time to clean up and detoxify. It can do everything in a shorter frame of fasting which is 12 hours. The more toxins we add to our system, the longer we may have to fast. How is this sunrise to sunset fasting beneficial? Every human being has a built-in biological clock. The time we wake up, sleep, eating patterns, digestion, hormonal secretions work according to our clock. Its not a physical clock like a watch that dictates how your life should run according to external circumstances like meetings, programmes, social calendars. Our biological clock works according to nature like sunrise, sunset, sunlight, changes in weather.

Once we start respecting our biological clock and live in sync with it, half the things we do today in order to get healthy, lose weight, look good, will automatically happen.

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Dec 6

Weight loss surgery enables a Pinehurst banker to be both half and twice the woman she used to be – Sandhill Sentinel

Weight loss surgery enables a Pinehurst banker to be both half and twice the woman she used to be - Sandhills Sentinel Home /Health & Wellness/Weight loss surgery enables a Pinehurst banker to be both half and twice the woman she used to be

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Weight loss surgery enables a Pinehurst banker to be both half and twice the woman she used to be - Sandhill Sentinel

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Dec 6

Eating All Your Food During This Window of Time Could Help With Weight Loss – Newsweek

Eating during a specific window of time could help with weight loss, sleep, and high blood pressure, research suggests.

The small study involved 19 participants who had metabolic syndrome, characterized by a person having a number of conditions such as high blood pressure, high fasting glucose levels and obesity. The syndrome affects around 23 percent of adults, according to the American Heart Association, and raises the risk of a patient having conditions including cardiovascular disease, diabetes, and experiencing stroke.

To test the potential benefits of what is known as time-restricted eating, researchers asked the volunteers13 men and six womento eat all of their food in a 10-hour window of their choosing for 12 weeks.

The volunteers were told to eat and exercise as normal, and drink water whenever they pleased. Participants also used an app to track their calorie intake for two weeks before trying time-restricted eating and during the 12 weeks. Of the total, 16 participants were taking were taking a statin or blood pressure medicine.

Over the course of the 12 weeks, most participants found they ate breakfast around two hours after waking up, and ate dinner around two to three hours before going to bed, study co-author Professor Satchidananda Panda, of the Regulatory Biology Laboratory at the Salk Institute, told Newsweek.

At the end of the study, the patients on average saw a 3 to 4 percent drop across body weight, their body mass index, abdominal fat, and waist circumference. They also had lower blood pressure, lower levels of fats linked to cardiovascular disease, and slept better, overall. The subjects did not report any unwanted effects from the regime, like feeling sick.

Pam Taub, a cardiologist and Associate Professor of Medicine at the University of California San Diego School of Medicine who also co-authored the study, said some participants stopped their medications after the study was over.

"TRE [time-restricted eating] is a potentially powerful lifestyle intervention that can be added to standard medical practice to treat metabolic syndrome," the researchers said in their paper published in the journal Cell Metabolism.

However, they acknowledged time-restricted eating could have simply made the drugs people were taking work better.

In the journal, the researchers explained patients diagnosed with metabolic syndrome are often told to make radical changes to their diet and lifestyle, including cutting down on calories, switching to a healthier diet, and exercising more. But if, for whatever reason, this does not work, patients are put on medication.

Evidence suggests eating at irregular times and throughout the day upsets our 24 hour biological clock, or circadian rhythm, which in turn could increase the risk of the conditions linked to metabolic syndrome, they said. So the team wanted see if eating during allotted times would make a difference to patients with the syndrome.

Panda explained his team had previously found "significant benefits" of 10-hour time-restricted eating in mice. The approach returned their blood glucose to a normal level, even when the animals were fed a diet known to exacerbate signs of diabetes.

Emily Manoogian, a postdoctoral fellow in Panda's lab who co-wrote the study, said in a statement that eating and drinking everything except water in a consistent 10-hour window "allows your body to rest and restore for 14 hours at night."

"Your body can also anticipate when you will eat so it can prepare to optimize metabolism," she said.

Panda told Newsweek: "Most people with diabetes or a metabolic disease are usually on one or more medication after they try diet and exercise. So, the idea has been these people may not benefit from a behavior intervention.

"Our study showed that there is still room for health improvement beyond what medicines can offer.

"On a personal note, I have seen this approach has helped many of my family members reverse their early stage diabetes who have been controlling their blood glucose for four plus years without medication. So, we had a strong hunch that this approach might work in patients," he said.

The study also offered an insight into how easy the regime is to follow. Panda said the team didn't expect as many as 70 percent of the patients to stick with the method, with some continuing for at least a year after the study was completeeven though they were not required to do so.

However, Panda highlighted the research involved on a small number of patients, and a larger clinical studywhich the team has already started will shed more light on the potential of time-restricted eating.

Should the average person adopt this approach off the back of the research? Panda responded the average healthy person can try eating within 10 hours for at least six days out of seven.

"Those with some medical issues and taking medications, they should consult their physician," he advised, as doctors can regularly monitor their progress, adjust medication dosage and check if they are susceptible to hypoglycemia.

Time-restricted eating is sometimes referred to as a type of intermittent fasting. But Panda argued the method should not be considered a form of fasting.

"Fasting typically means a form of deprivation from food, feeling hungry and does not imply when and how long one should avoid food. I would connect it to circadian rhythm," he said, adding that the term "fasting" puts patients off an approach to eating which could improve their health.

Libby Dowling, senior clinical advisor at the charity Diabetes U.K., who did not work on the paper, told Newsweek: "While there's a lot of interest in the effects of intermittent fasting, research into its use in diabetes is still at a very early stageas is this study.

"Since it is only looking [at] whether time restricted eating is feasible in people at risk of type 2 diabetes, not whether it's effective, we can't fully understand its potential benefits yet. Until we do, we can't make any assumptions about the real world implications," she said.

"However, if you're overweight or obese, losing weight is one of the most impactful ways to reduce your risk of type 2 diabetes. If responsible intermittent fasting helps you do thatgreat. It's important you find a way that works for you," she said.

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Dec 6

Trident Ph.D. Alumnus Publishes Research on the Health Benefits of Coconut Oil – Yahoo Finance

Dr. Scott Howell, a 2019 graduate of Trident's Ph.D. in Health Sciences program, recently published, "Coconut Oil Intake and Its Effects on the Cardiometabolic Profile: A Structured Literature Review" in Progress in Cardiovascular Diseases.

CYPRESS, Calif., Dec. 6, 2019 /PRNewswire-PRWeb/ -- Dr. Scott Howell, a 2019 graduate of Trident University International's (Trident) Ph.D. in Health Sciences program, recently published research on the health benefits of coconut oil in the 7 November 2019 edition of Progress in Cardiovascular Diseases.

"Coconut Oil Intake and Its Effects on the Cardiometabolic Profile: A Structured Literature Review," led by Dr. Hector O. Santos, examines the effect of coconut oil intake on the cardiometabolic profile through the exploration of lipid indices, as well as potential non-lipid effects, like weight loss. Those with a cardiometabolic risk have increased chances of having diabetes, heart disease, or stroke.

"Our review reveals that coconut oil is not an effective weight loss strategy and it should not be considered as an appetite suppressant," states Dr. Howell. "Lauric acid a fatty acid that is the main component of coconut oil is known to increase concentrations of both low-density and high-density lipoprotein cholesterol."

The research suggests that coconut oil intake in a weight loss regimen should be limited to no more than 10% of total caloric intake. Given that both health and industry professionals have encouraged the use of coconut oil for its health benefits, this research could have far-reaching public health benefits.

Dr. Howell teaches in Trident's College of Health and Human Services and has research interests in the long-term effects of therapeutic androgen use and endocrine disrupting chemicals exposure. He also serves as the research director at Tier 1 Health and Wellness in Chattanooga, TN.

Earlier this year Dr. Howell co-authored, edited, and published the exercise text, "Integrated Periodization in Sports Training and Athletic Development," with Dr. Tudor Bompa, Professor Emeritus at University of Toronto, and Dr. James Hoffmann, of East Tennessee State University. He also had papers published in the Journal of Ethnopharmacology and Pharmacological Research in April.

Dr. Howell has received several acknowledgements for his contributions to academic scholarship. He received the American Military University Academic Scholar Award in 2016 and has taken part in two major National Institutes of Health (NIH) and Department of Defense (DoD) funded studies at Wake Forest University: Strength Training for Arthritis Trial (START) and The Runners and Injury Longitudinal Study (TRAILS).

Dr. Howell holds a Ph.D. in Health Sciences from Trident's College of Health and Human Services and a Master of Science in Sport and Health Science from American Military University.

About Trident University Founded in 1998, Trident University International (Trident) is an online postsecondary university serving adult learners. Trident uses the EdActive learning approach, which employs case-based learning in an online setting to teach real-world relevant critical thinking skills to enhance the lives and education of students. Trident offers quality associate's, bachelor's, master's, and doctoral degree programs and certificates, led by a qualified faculty team, over 80% of whom have doctoral degrees. Trident is regionally accredited by the WASC Senior College and University Commission (WSCUC) and has more than 22,000 with a military affiliation. The University has received multiple acknowledgements from Military Times and Military Advanced Education & Transition for their dedication to military-affiliated students. Visit http://www.trident.edu, Trident's Facebook page, or call at (855) 290-0290 to learn more about Trident's wide range of educational options.

SOURCE Trident University

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Dec 6

‘Don’t over think it’: Elizah’s inspiring 38kg weight loss – Queensland Times

LEAVING the decade 38 kilos lighter with new outlook on life, Elizah Swan now hopes she can inspire others with their own journey.

Ms Swan who has been living in Roma for the past five years knows losing weight and getting healthy can be daunting, so she became a wellness coach to ensure no-one had to brave it alone.

I remember feeling lonely and like I had no support. Nobody to cheer me on or listen when I faced an obstacle, Ms Swan said.

Theres also so much conflicting information out there in the diet and fitness industry that I felt really overwhelmed. I had no idea where to start or what would work for me.

I had tried many diets and programs over about seven years and I just seemed to fall off the wagon and feel like a bit of a failure. I was sick of it.

But I had to do something about my weight, as it was starting to impact my health.

In 2013, Ms Swan decided to take a different approach and shift her focus towards long term health, rather than instant results.

It meant that the weight loss would take longer but in the end, speed doesnt matter, forward is forward, she said.

My weight loss took about 3 years for the first 30kgs, and slower since then.

The journey hasnt been without its difficulties, but the benefits including an abundance of energy, better sleep, feeling stronger and fitter and improved relationships has made it more than worth it for Elizah.

I literally just take it one step at a time one healthy choice after another, and if I want to celebrate and have drinks and/or cake, I make that decision consciously, she said.

Its all about balance, and not depriving myself of the things I enjoy. As for exercise, it took about two years for me to start enjoying it, but since then Ive stayed consistent and its paid off.

While Ms Swan did initially have a goal weight in mind, she came to realise it was unrealistic and started realising the non scale victories are the most satisfying such as improved self confidence.

I learnt that sometimes our body doesnt lose the weight in the way we think it will, so learning to accept that as part of the process, is an important part, she said

Ms Swan says the best way to begin your journey and avoid temptations is to plan your week out in advance, with both meals and workouts.

That way I can do a solid grocery shop and always have the ingredients for a meal on hand and also, LOTS of good snacks, so Im not (as) tempted by chips and chocolate, she said.

My other tip for people who want to make changes is, just start. Dont overthink it.

Ms Swan says while it is easy to get sucked into the Roma Coma, adapting a healthy lifestyle in a country town is still achievable.

I think if youre just starting out, it helps to go and do something with a friend whether its a walk or a class, it will ease you in and keep you accountable, she said.

In terms of nutrition, I think Roma has a pretty good selection of healthy options. I think it all just comes down to motivation.

Elizah encourages anyone who is struggling to find their own motivation to seek that extra help.

I struggled on my own, so thats why I became a coach. It helps a lot to have someone who understands and can support and guide you, she said.

If you would like to contact Elizah for her help as a wellness coach, click here

Link:
'Don't over think it': Elizah's inspiring 38kg weight loss - Queensland Times

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