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How to Lose 100 Pounds: 10 Tips to Do It Safely

Posted: October 13, 2021 at 12:16 pm

Losing weight isnt an easy process, no matter how big or small the goal.

When it comes to losing 100 pounds (45 kg) or more, the large number can seem quite intimidating, especially if youre just getting started.

Fortunately, there are proven strategies that can help you.

Here are 10 tips to help you lose 100 pounds safely.

To lose weight, your body needs to burn more calories than it consumes.

There are two ways to do this eating fewer calories or exercising more.

Tracking your calorie intake helps you stay aware of how many calories you consume per day, so you can know if youre on the right track or need to make adjustments.

In fact, a review of 37 studies including more than 16,000 participants found that weight loss programs that involved tracking calorie intake led to losing 7.3 pounds (3.3 kg) more per year than programs that did not (1).

The number of calories you need to consume per day depends on various factors, such as your starting weight, lifestyle, sex, and activity level.

To determine how many calories you need to eat to lose weight, use the calculator here.

The two most common ways to track calorie intake are with an app or food journal.

That said, its important to note that simply tracking calorie intake may not be the most sustainable approach to lose weight.

However, tracking calories can work exceptionally well when paired with healthy lifestyle modifications, such as eating more vegetables or exercising regularly.

Tracking your calorie intake can help you stay on track with your weight loss goal, especially when combined with a healthy diet and lifestyle modifications.

Fiber is a type of indigestible carbohydrate that can aid weight loss.

This is because fiber slows the rate the stomach empties its contents, which in turn may help you feel full for longer (2, 3).

In addition, studies have shown that fiber, especially soluble fiber, may reduce the production of hunger hormones, such as ghrelin, and increase the production of fullness hormones, such as cholecystokinin (CCK), glucagon-like peptide 1 (GLP-1), and peptide YY (PYY) (4, 5).

By curbing your appetite, fiber may help reduce your calorie intake and lead to effortless weight loss (6).

For example, one dated review found that increasing daily fiber intake by 14 grams was linked to eating 10% fewer calories daily and weight loss of 4.2 pounds (1.9 kg), without making other lifestyle or diet changes (7).

That said, more recent research is needed.

Foods that are high in fiber include most vegetables, fruits, nuts, whole grains, and seeds. Alternatively, you could try taking a fiber supplement, such as glucomannan.

Fiber can help you stay full for longer, which in turn may reduce your calorie intake and help you lose weight.

To lose 100 pounds, increasing your protein intake is important.

Diets higher in protein have been shown to boost your metabolism, curb your appetite, preserve muscle mass, and may reduce harmful belly fat (8, 9, 10).

In fact, research has shown that simply following a higher protein diet may help you burn an additional 80100 calories per day (11, 12).

In one study, women with excess weight whose diet comprised 30% protein lost 11 pounds (5 kg) over 12 weeks, without restricting their calorie intake (13).

Moreover, a higher protein diet may help prevent weight regain. For instance, a study found that consuming supplemental protein, which resulted in a diet comprising 18% protein compared with 15% in another study group, prevented weight regain by as much as 50% (14).

Choosing healthy foods, such as meats, seafood, eggs, nuts, seeds, and legumes in favor of other foods is a great way to increase your protein intake.

Increasing your protein intake may help you lose weight by boosting your metabolism, curbing your appetite, and reducing belly fat.

Reducing your refined carb intake is an effective way to lose weight.

Refined carbs, also known as simple carbs, are sugars and refined grains that have been stripped of nutrients and fiber during processing. Common sources of refined carbs include white bread, white flour, pasta, sweets, and pastries.

Refined carbs are not only a poor source of nutrients but also tend to have a high glycemic index. This means they are digested and absorbed quickly.

This can cause rapid spikes and dips in blood sugars, followed by increased cravings, hunger, and a higher risk of overeating (15).

In addition, some research has linked a higher intake of refined carbs to carrying more visceral fat a type of fat that is linked to a higher risk of chronic diseases like heart disease (16, 17).

For example, a study including 2,834 participants discovered that a higher intake of refined carbs was linked to carrying more belly fat, whereas a higher intake of whole grains was linked to carrying less belly fat (18).

Also, its a good idea to cut back on soda, juice, and energy drinks. These beverages are often packed with sugar and calories, lack other nutrients, and contribute to weight gain over time all without filling you up (19, 20).

Aim to swap refined carbs for whole-grain alternatives, such as brown rice, quinoa, couscous, and whole-grain bread, or for more high protein foods.

Choosing more whole-grain carbs and protein-rich foods instead of refined carbs can help you stay full for longer and aid weight loss.

With a goal such as losing 100 pounds, willpower alone is not always enough to ensure long-term success.

Thats where accountability is important. It helps you stay on the right path for weight loss success and allows you to make adjustments along the way.

One way to stay accountable is to weigh yourself more frequently. Research has shown that people who weigh themselves more frequently are more likely to lose weight and keep it off, compared with people who dont weight themselves as frequently (21).

Another way to stay accountable is to keep a food journal. It allows you to keep track of your food intake, which can help you lose weight and keep it off longer (22, 23).

Lastly, you could try partnering with a friend who has similar weight loss goals, or joining an in-person or online weight loss community. Doing so can not only help you with your goal but also make things fun to help keep you motivated (24).

Staying accountable can help you lose weight. Several ways to do so is weighing yourself regularly, keeping a food journal, and having an accountability partner.

Though most people know that vegetables are very healthy, research shows that around 91% of people in the United States do not eat enough of them (25).

In addition to being healthy, vegetables have other qualities that can help you lose weight.

To start, vegetables are a good source of fiber a nutrient that can slow the rate of stomach emptying and increase feelings of fullness (2, 3).

Also, vegetables tend to have a high water content, which gives them a low energy density. This means vegetables are low in calories for their weight.

Consistently choosing low energy density foods, such as vegetables, in place of refined carbs, allows you to eat the same quantity of food and still slash your calorie intake (26).

In fact, studies show that adults who eat vegetables more frequently tend to weigh less (27).

Vegetables are high in fiber and have a low energy density, meaning they can help you stay full for longer while consuming fewer calories.

Exercise is important when it comes to losing a lot of weight.

Cardio, also known as aerobic exercise, is a popular form of physical activity that helps burn calories and promotes heart health (28).

In fact, studies have shown that cardio alone can aid fat loss.

For example, a study in 141 participants with excess weight or obesity analyzed the weight loss effects of doing 400 or 600 calories worth of cardio 5 times per week for 10 months, without watching their calorie intake.

Researchers found that participants who did 400 and 600 calories worth of cardio lost an average of 8.6 pounds (3.9 kg) and 11.5 pounds (5.2 kg), respectively (29).

Similarly, another study in 141 participants observed that doing just 40 minutes of cardio 3 times per week for 6 months led to a 9% decrease in body weight, on average (30).

In addition, studies have shown that cardio can help you burn harmful belly fat, which is also known as visceral fat. This type of fat sits in the abdominal cavity and is linked to a higher risk of type 2 diabetes, heart disease, and certain cancers (31, 32, 33).

If you are not used to cardio, try walking more frequently during the week and slowly progress toward jogging or running as you begin to feel more comfortable. If walking puts too much stress on your joints, try doing low impact cardio exercises, such as water walking or cycling.

Cardio helps you burn calories, which can aid weight and fat loss.

Resistance training, commonly called weight lifting, can assist weight loss.

It involves working against a force to improve muscle strength and endurance. Though its commonly done with weights, you can do it with just your body weight.

Resistance training can aid weight loss by slightly increasing your metabolism, causing your body to burn more calories at rest (34).

For example, a study in 61 people found that 9 months of regular weight lifting increased the number of calories they burned at rest by 5%, on average (35).

Similarly, another study noted that 10 weeks of regular weight lifting increased the number of calories burned by 7%, helped reduce blood pressure levels, and led to 4 pounds (1.8 kg) of fat loss, on average (36).

The easiest way to get started is to go to the gym, but you can try resistance training exercises, such as squats, lunges, sit-ups, and planks, at home using your body weight.

If you have never been to the gym before, consider getting a personal trainer to help you understand how to use the equipment properly and reduce your risk of injury.

Resistance training helps preserve muscle mass and may boost your metabolism, which in turn can aid weight loss.

Mindful eating involves practicing mindfulness and focusing on being present in the moment when you eat, aware of your physical and psychological hunger signals, and paying attention to your emotions (37).

There are several ways to practice mindful eating, but the most common ways include eating slowly, chewing food thoroughly, and avoiding distractions while eating, such as your phone, computer, or TV.

Research has shown that eating slowly a mindful eating practice can help you eat less while feeling fuller and more satisfied (38).

Another study in 17 men observed that eating slowly led to a greater release of fullness hormones, such as peptide YY and glucagon-like peptide-1, as well as greater feelings of fullness (39).

Additionally, a review of 19 studies found that incorporating mindfulness into a weight loss regimen led to weight loss in 68% of the studies (40).

Incorporating mindful eating into your weight loss routine can help you eat less, lose weight, and enjoy food more.

With a large weight loss goal like losing 100 pounds, its an excellent idea to seek the support of a qualified professional, such as a registered dietitian.

A dietitian can not only help you determine the best way to lose excess fat without being too restrictive but also offer you support along your journey.

Whats more, studies have shown that working with a dietitian on your weight loss journey can lead to significantly more weight loss than going at it alone, as well as help you maintain the weight loss afterward (41, 42).

Gathering a dietitians input is especially important if you have a complex medical condition. A dietitian can ensure you lose weight safely, without significantly compromising your health.

A dietitian can help kick-start your weight loss and point you in the right direction. This is especially true if you have a complex medical condition.

Its important to note that losing 100 pounds will likely take at least 6 months to a year or longer.

Most experts recommend a slow but steady rate of weight loss such as 12 pounds (0.51 kg) of fat loss, or around 1% of your body weight, per week (43).

People with a higher initial body weight should expect to lose more pounds than people with a lighter initial body weight. However, the rate of weight loss tends to be similar percentage-wise.

For example, a person weighing 300 pounds (136 kg) may lose up to 10 pounds (4.5 kg) over their first 2 weeks of dieting.

Meanwhile, a person of the same age and sex weighing 160 pounds (73 kg) may only lose 5 pounds (2.3 kg), despite consuming a similar calorie intake and exercising similar amounts.

However, its quite common to experience more rapid weight loss when you first start a weight loss program, particularly if you are following a low carb diet.

This is commonly due to a loss of water weight. As your body burns more calories than it consumes, it dips into its reserve fuel sources, such as glycogen the stored form of sugar.

Glycogen molecules are bound to water, so when the body uses glycogen, it releases its bound water (44).

Though most people want to lose weight fast, its important to not lose too much weight too quickly.

Rapid weight loss may come with several health risks, including (45, 46):

You can safely lose 12 pounds (0.51 kg) of fat, or around 1% of your body weight, per week.

Though losing 100 pounds may seem like an intimidating goal, it is possible and can be done safely by making several diet and lifestyle adjustments.

Proven strategies to help you lose weight include tracking your calories, increasing your protein intake, eating more fiber and vegetables, cutting back on refined carbs, doing more cardio and resistance training, practicing mindful eating, and holding yourself accountable.

If youre still unsure where to start, its a good idea to seek professional support from a dietitian, as they can point you in the right direction, especially if you have an existing medical condition.

With a little time, patience, and a good support system, its possible to lose 100 pounds or more in under a year, depending on your starting point.

How to Lose 100 Pounds: 10 Tips to Do It Safely

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How to lose weight safely and naturally: 20 tips

Posted: October 13, 2021 at 12:16 pm

Many people are unsure how to lose weight safely and naturally. It does not help that many websites and advertisements, particularly those belonging to companies that sell diet drugs or other weight-loss products, promote misinformation about losing weight.

According to 2014 research, most people who search for tips on how to lose weight will come across false or misleading information on weight loss.

Fad diets and exercise regimens can sometimes be dangerous as they can prevent people from meeting their nutritional needs.

According to the Centers for Disease Control and Prevention, the safest amount of weight to lose per week is between 1 and 2 pounds. Those who lose much more per week or try fad diets or programs are much more likely to regain weight later on.

A variety of research-backed methods exists to help a person achieve a healthy weight safely. These methods include:

People often opt to eat foods that are convenient, so it is best to avoid keeping prepackaged snacks and candies on hand.

One study found that people who kept unhealthful food at home found it more difficult to maintain or lose weight.

Keeping healthful snacks at home and work can help a person meet their nutritional needs and avoid excess sugar and salt. Good snack options include:

Processed foods are high in sodium, fat, calories, and sugar. They often contain fewer nutrients than whole foods.

According to a preliminary research study, processed foods are much more likely than other foods to lead to addictive eating behaviors, which tend to result in people overeating.

A diet high in protein can help a person lose weight. An overview of existing research on high-protein diets concluded that they are a successful strategy for preventing or treating obesity.

Collectively, the data showed that higher-protein diets of 2530 grams of protein per meal provided improvements in appetite, body weight management, cardiometabolic risk factors, or all of these health outcomes.

A person should eat more eggs, chicken, fish, lean meats, and beans. These foods are all high in protein and relatively low in fat. Lean proteins include:

Sugar is not always easy to avoid, but eliminating processed foods is a positive first step to take.

According to the National Cancer Institute, men aged 19 years and older consume an average of over 19 teaspoons of added sugar a day. Women in the same age group consume more than 14 teaspoons of added sugar a day.

Much of the sugar that people consume comes from fructose, which the liver breaks down and turns into fat. After the liver turns the sugar into fat, it releases these fat cells into the blood, which can lead to weight gain.

Coffee may have some positive health effects if a person refrains from adding sugar and fat. The authors of a review article noted that coffee improved the bodys metabolism of carbohydrates and fats.

The same review highlighted an association between coffee consumption and a lower risk of diabetes and liver disease.

Water is the best fluid that a person can drink throughout the day. It contains no calories and provides a wealth of health benefits.

When a person drinks water throughout the day, the water helps increase their metabolism. Drinking water before a meal can also help reduce the amount that they eat.

Finally, if people replace sugary beverages with water, this will help reduce the total number of calories that they consume throughout the day.

Sodas, fruit juices, and sports and energy drinks often contain excess sugar, which can lead to weight gain and make it more difficult for a person to lose weight.

Other high-calorie drinks include alcohol and specialty coffees, such as lattes, which contain milk and sugar.

People can try replacing at least one of these beverages each day with water, sparkling water with lemon, or an herbal tea.

Evidence in The American Journal of Clinical Nutrition suggests that refined carbohydrates may be more damaging to the bodys metabolism than saturated fats.

In response to the influx of sugar from refined carbohydrates, the liver will create and release fat into the bloodstream.

To reduce weight and keep it off, a person can eat whole grains instead.

Refined or simple carbohydrates include the following foods:

Rice, bread, and pasta are all available in whole-grain varieties, which can aid weight loss and help protect the body from disease.

Fasting for short cycles may help a person lose weight. According to a 2015 study, intermittent fasting or alternate day fasting can help a person lose weight and maintain their weight loss.

However, not everyone should fast. Fasting can be dangerous for children, developing teenagers, pregnant women, older people, and people with underlying health conditions.

Counting calories can be an effective way to avoid overeating. By counting calories, a person will be aware of exactly how much they are consuming. This awareness can help them cut out unnecessary calories and make better dietary choices.

A food journal can help a person think about what and how much they are consuming every day. By doing this, they can also ensure that they are getting enough of each healthful food group, such as vegetables and proteins.

In addition to improving dental hygiene, brushing the teeth can help reduce the temptation to snack between meals.

If a person who frequently snacks at night brushes their teeth earlier in the evening, they may feel less tempted to eat unnecessary snacks.

A diet rich in fruits and vegetables can help a person lose weight and maintain their weight loss.

The authors of a systematic review support this claim, stating that promoting an increase in fruit and vegetable consumption is unlikely to cause any weight gain, even without advising people to reduce their consumption of other foods.

Diets low in simple carbohydrates can help a person reduce their weight by limiting the amount of extra sugar that they eat.

Healthful low-carbohydrate diets focus on consuming whole carbohydrates, good fats, fiber, and lean proteins. Instead of limiting all carbohydrates for a short period, this should be a sustainable, long-term dietary adjustment.

Research shows that limiting refined carbohydrates also benefits a person by reducing the levels of bad cholesterol in their body and improving metabolic risk factors.

Fiber offers several potential benefits to a person looking to lose weight. Research in Nutrition Reviews states that an increase in fiber consumption can help a person feel fuller more quickly.

Additionally, fiber aids weight loss by promoting digestion and balancing the bacteria in the gut.

Many people do not exercise regularly and may also have sedentary jobs. It is important to include both cardiovascular (cardio) exercise, such as running or walking, and resistance training in a regular exercise program.

Cardio helps the body burn calories quickly while resistance training builds lean muscle mass. Muscle mass can help people burn more calories at rest.

Additionally, research has found that people who participate in high-intensity interval training (HIIT) can lose more weight and see greater improvements in their cardiovascular health than people who are using other popular methods of weight loss.

People who use whey protein may increase their lean muscle mass while reducing body fat, which can help with weight loss.

Research from 2014 found that whey protein, in combination with exercise or a weight loss diet, may help reduce body weight and body fat.

Eating slowly can help a person reduce the total number of calories that they consume in one sitting. The reason for this is that it can take the brain some time to realize that the stomach is full.

One study indicated that eating quickly correlates with obesity. While the study could not recommend interventions to help a person eat more slowly, the results do suggest that eating food at a slower pace can help reduce calorie intake.

Chewing food thoroughly and eating at a table with others may help a person slow down while eating.

Adding spice to foods may help a person lose weight. Capsaicin is a chemical that is commonly present in spices, such as chili powder, and may have positive effects.

For example, research indicates that capsaicin can help burn fat and increase metabolism, albeit at very low rates.

There is a link between obesity and a lack of quality sleep. Research suggests that getting sufficient sleep can contribute to weight loss.

The researchers found that women who described their sleep quality as poor or fair were less likely to successfully lose weight than those who reported their sleep quality as being very good.

Using smaller plates could have a positive psychological effect. People tend to fill their plate, so reducing the size of the plate may help reduce the amount of food that a person eats in one sitting.

A 2015 systematic review concluded that reducing plate size could have an impact on portion control and energy consumption, but it was unclear whether this was applicable across the full range of portion sizes.

It is also worth noting that many of the studies included in the review were authored by an academic, Brian Wansink, who has since had a lot of research withdrawn from journals due to errors and misreporting.

People looking to lose weight safely and naturally should focus on making permanent lifestyle changes rather than adopting temporary measures.

It is vital for people to focus on making changes that they can maintain. In some cases, a person may prefer to implement changes gradually or try introducing one at a time.

Anyone who finds it challenging to lose weight may benefit from speaking to a doctor or dietitian to find a plan that works for them.

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Dr. Bernstein Diet – Weight Loss for Women, Weight Loss …

Posted: October 13, 2021 at 12:16 pm

For over 40 years, the Bernstein Diet & Health Clinics have used the weight loss program developed by Dr. Stanley K. Bernstein, MD, General Practitioner, to help people solve their weight problems. Our specially-trained team of doctors and nurses can show you how to lose weight quickly, safely and naturally while you regain your energy, vitality and confidence.

On our program, you can safely lose up to 20 lb every month.* Thats 4 to 5 inches off your waistline every single month!* It is incredibly motivating to see the pounds melt away.

The Dr. Bernstein Weight Loss Program eliminates many of the barriers to success by helping to prevent cravings, headaches, fatigue and rebound weight gain. Thats why our patients stick with it, lose the weight, and are happier, healthier people. Our program is based on sound medical principles that have been clinically proven over four decades of dedicated practice. We never use any questionable diet pills, herbal potions or magical miracle cures and there are no contracts to sign, so you can feel comfortable that youve made the right choice.

Whether you want to get back to health or back into that swim suit, were here to support you every step of the way.

All of our clinic locations have permanently closed due to the COVID-19 pandemic and related restrictions. However, we are now offering the Bernstein At-Home Weight Loss Program that you can follow from the comfort and safety of your own home, complete with one-on-one person support from our team of Nurses and Doctors!.

To learn more about the Bernstein At-Home Weight Loss Program, simply click the button below and fill in your contact information, and we will contact you as soon as possible.

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Dr. Bernstein Diet - Weight Loss for Women, Weight Loss ...

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Archaeologists uncover massive, 1,500-year-old winemaking complex in Israel – Yahoo News

Posted: October 13, 2021 at 12:16 pm

Israeli archeologists on Monday announced the discovery of a Byzantine-era winemaking complex that they believe could produce about 2 million liters (520,000 gallons) of a sweet white wine that was exported to Europe, Egypt, and Turkey. The archaeological dig in Yavne, a town south of Tel Aviv, was uncovered over the past two years and gives a greater insight into how wine was made 1,500 years ago.

"This was a prestige wine, a light white wine, and it was taken to many, many countries around the Mediterranean," said Jon Seligman, one of the directors of the excavation. The local vintage, known as "Gaza" wine, was consumed by kids as well as adults, for health and pleasure, he added. "This was a major source of nutrition and this was a safe drink because the water was often contaminated, so they could drink wine safely."

Along with five wine presses, grape storage and stomping areas, and warehouses, the site contained thousands of fragments of clay jars and kilns to bake them.

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Deep learning helps predict traffic crashes before they happen – MIT News

Posted: October 13, 2021 at 12:16 pm

Todays world is one big maze, connected by layers of concrete and asphalt that afford us the luxury of navigation by vehicle. For many of our road-related advancements GPS lets us fire fewer neurons thanks to map apps, cameras alert us to potentially costly scrapes and scratches, and electric autonomous cars have lower fuel costs our safety measures havent quite caught up. We still rely on a steady diet of traffic signals, trust, and the steel surrounding us to safely get from point A to point B.

To get ahead of the uncertainty inherent to crashes, scientists from MITs Computer Science and Artificial Intelligence Laboratory (CSAIL) and the Qatar Center for Artificial Intelligence developed a deep learning model that predicts very high-resolution crash risk maps. Fed on a combination of historical crash data, road maps, satellite imagery, and GPS traces, the risk maps describe the expected number of crashes over a period of time in the future, to identify high-risk areas and predict future crashes.

Typically, these types of risk maps are captured at much lower resolutions that hover around hundreds of meters, which means glossing over crucial details since the roads become blurred together. These maps, though, are 5x5 meter grid cells, and the higher resolution brings newfound clarity: The scientists found that a highway road, for example, has a higher risk than nearby residential roads, and ramps merging and exiting the highway have an even higher risk than other roads.

By capturing the underlying risk distribution that determines the probability of future crashes at all places, and without any historical data, we can find safer routes, enable auto insurance companies to provide customized insurance plans based on driving trajectories of customers, help city planners design safer roads, and even predict future crashes, says MIT CSAIL PhD student Songtao He, a lead author on a new paper about the research.

Even though car crashes are sparse, they cost about 3 percent of the worlds GDP and are the leading cause of death in children and young adults. This sparsity makes inferring maps at such a high resolution a tricky task. Crashes at this level are thinly scattered the average annual odds of a crash in a 5x5 grid cell is about one-in-1,000 and they rarely happen at the same location twice. Previous attempts to predict crash risk have been largely historical, as an area would only be considered high-risk if there was a previous nearby crash.

The teams approach casts a wider net to capture critical data. It identifies high-risk locations using GPS trajectory patterns, which give information about density, speed, and direction of traffic, and satellite imagery that describes road structures, such as the number of lanes, whether theres a shoulder, or if theres a large number of pedestrians. Then, even if a high-risk area has no recorded crashes, it can still be identified as high-risk, based on its traffic patterns and topology alone.

To evaluate the model, the scientists used crashes and data from 2017 and 2018, and tested its performance at predicting crashes in 2019 and 2020. Many locations were identified as high-risk, even though they had no recorded crashes, and also experienced crashes during the follow-up years.

Our model can generalize from one city to another by combining multiple clues from seemingly unrelated data sources. This is a step toward general AI, because our model can predict crash maps in uncharted territories, says Amin Sadeghi, a lead scientist at Qatar Computing Research Institute (QCRI) and an author on the paper. The model can be used to infer a useful crash map even in the absence of historical crash data, which could translate to positive use for city planning and policymaking by comparing imaginary scenarios.

The dataset covered 7,500 square kilometers from Los Angeles, New York City, Chicago and Boston. Among the four cities, L.A. was the most unsafe, since it had the highest crash density, followed by New York City, Chicago, and Boston.

If people can use the risk map to identify potentially high-risk road segments, they can take action in advance to reduce the risk of trips they take. Apps like Waze and Apple Maps have incident feature tools, but were trying to get ahead of the crashes before they happen, says He.

He and Sadeghi wrote the paper alongside Sanjay Chawla, research director at QCRI, and MIT professors of electrical engineering and computer science Mohammad Alizadeh, Hari Balakrishnan, and Sam Madden. They will present the paper at the 2021 International Conference on Computer Vision.

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OPINION | Home-grown healthy diets: Your garden could be the key to good eating habits – News24

Posted: October 13, 2021 at 12:15 pm

Over the past century the number of people who suffer from deficiencies of essential nutrients have dramatically decreased.

Environmental hygiene, access to clean water, immunisation and improved health care have reduced the prevalence of many infectious diseases.

This has contributed to the increased life expectancy for South Africans. However, sadly, many people will not be as healthy as they could be as they age, as the number of people with diseases such as Type 2 diabetes, cardiovascular (heart and blood vessel) disease and cancer are increasing.

These diseases are described as non-communicable, people do not catch them when germs are spread.

Many of the factors that contribute to the rise in the prevalence of non-communicable diseases are lifestyle factors, such as poor dietary habits, lack of exercise, smoking and abuse of alcohol.

These lifestyle habits and the resulting diseases account for 51 % of premature deaths of South Africans.

Researchers have asked people who know about the importance of eating plenty of vegetables and fruit why they do not do so.

Some of the reasons that are frequently given include the cost, lack of access or that it is not a habit.

Home food gardening helps to overcome all these barriers to consumption. It also provides the benefit of giving gardeners some physical activity, without having to go to a gym.

You do not need a lot of space to start a food garden, even a small one can provide produce to supplement what you buy.

No specialist tools are needed, basic equipment does the job. The choice of vegetables, fruit and herbs that you plant can take the nutrient content into consideration, but starting with produce most likely to grow in your area successfully can be a starter step.

My husband started our food gardening journey by planting fruit trees. At this time we were both working full time and there were many demands on weekend time.

These trees now contribute prolifically to our food supply.

The avocado, litchi and mango trees are well established and we get enough avocadoes to share with the neighbours. They then share their bananas with us.

The vegetable gardening is a more recent endeavour, but already very productive. Last summer we had butternuts galore, again enough to share.

The jam tomatoes were not a success, but the cocktail tomatoes provided a daily contribution to our meals.

Two granadilla vines were also successful, we enjoyed them fresh, I froze some pulp and we made granadilla jam.

The garden also produces plants for seasoning home cooked meals, notably chillies and sweet piquant peppers.

These were turned into hot Louisiana sauce and preserved in sweetened vinegar, respectively.

Rosemary, thyme and parsley are the only success stories in the herb garden. Alas something seems to like the basil and little remains for me to use in cooking.

Luckily I did not expect every plant to be success so I will learn to cope with this in time.

The gardening has also been a journey to new discoveries, with friends and family contributing tamarillo and dragon fruit plants. These will hopefully provide fruit this summer.

I was raised eating healthy, home made, family meals. Including vegetables as an important part of meals is a practice that is part of how I eat.

Having ready access to our home grown produce has increased the quantity that we eat.

The produce was available so readily that it became a challenge to see how much I could manage to include in our meals.

I look forward to the coming summer months, the seedlings are waiting to be planted, and the water tanks are full of rain water collected from the roof.

As an aside, another benefit of home food gardening is making our own compost. All the plant waste from the kitchen goes to the compost heap.

This means it is not going to landfill, but rather back to nourishing our soil.

If you think that home food gardening is not for you, I suggest you start small, with something that will grow easily where you live, and with time the gardening bug will bite, and your meals will be brim full of fresh produce.

The quantity of vegetables you eat can increase, your nutrient intake will increase and your diet will help promote your health.

Happy gardening.

*Carol Browne is a Registered Nutritionist and spokesperson for the Nutrition Society of South Africa (NSSA).

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Easy, nutritionist-approved breakfast ideas for 3 types of people –

Posted: October 13, 2021 at 12:15 pm

Good nutrition focuses on intuitive eating and not the next best fad diet. Sponsored by Premera.

Nutrition is not a one size fits all particular diets may only work for particular bodies. Shelly Najjar is a registered dietitian and nutritionist of Confident Nutrition who focuses on intuitive eating, which promotes a positive attitude towards food and body image. She demonstrates three breakfast ideas that can be catered to what we need individually:

The "I Have No Time To Eat"

The "Not Hungry In The Morning"

The "I Don't Like Breakfast Foods"

When viewing nutrition as the goal of nourishing our body, it increases our capacity to do other things:

For more information, visit theConfident Nutrition website.

Sponsored by Premera as part of KING 5's "Self-Care Essentials" special presentation. Segment Producer Rebecca Perry. Watch New Day Northwest 11 AM weekdays on KING 5and streaming live on Contact New Day.

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How to stay active and healthy during long-term remote work – Fast Company

Posted: October 13, 2021 at 12:15 pm

During 2020, our gyms shut down, mandates were placed to stay inside, and many watched their physical health and stamina decrease due to increased stress and time spent being sedentary (this author included).

Previously, experts have declared sitting is the new smoking. And while the last couple of decades have seen a huge boom in health and diet-conscious lifestyles, due to COVID-19, this past year has pushed many workers home and into remote positions. For a lot of us, thats here to stay.

By the end of 2020 (not even a full year into the pandemic), the Chicago Tribune stated that, across the country, aching backs, necks, and shoulders brought on by COVID-19-related lifestyle changes have sent many people to physical therapists.

According to a recent story from Brink News, between January and September 2020, costs associated with musculoskeletal disorders have surpassed the annual cost during each of the past three years, which cost companies and employers handsomely in the process. So, how do we confront the new challenges presented to us in this ever-changing remote landscape?

As someone who has also acquired an aching neck, I asked medical and industry experts how to stay healthy and limber during the age of remote work.

COVID-19 has disrupted everyones life on some level or other. Even for remote workers like myself who were active pre-COVID-19, it doesnt take long for the body to lose muscle mass after periods of inactivity (a mere four weeks).

Ulrich Dempfle, Chief Product Officer and one of the founders of the scientifically proven AI-powered Carol Bike says, apart from moving less, some remote workers are sitting for an additional 4 hours a day for a total of 9.3 hours and then sleeping for 7.7 hours; thats a lot of inactivity. Forty-six percent of people reported doing less exercise in the pandemic, 36% said they had disturbed sleep, and 39% said they had had musculoskeletal problems since March 2020. There are a plethora of adverse repercussions to inactivity.

Kristian Marcial, a cofounder and physical therapist at Tribeca Physical Therapy echoes Dempfles sentiment. There is definitely an increased case of health issues related to inactivity due to the new norm of work from home. I would approximate it to a 25% increase in our patients having pain, especially cases such as neck pain and low back pain.

We all know we should probably exercise more. You dont need to hear that again, but try taking frequent breaks, even if its just for a few minutes, to walk around your place. I also encourage most of my patients, even those who need to spend most of their day at a desk, to get up and walk around, at least for a few minutes, every 20 to 30 minutes, to get blood flowing to the whole body, says Jacob LaSalle, a pain specialist and physician at Hudson Medical, comprehensive spine and pain management specialists. Some find it helpful to have a short, minutes[-long] stretching routine that they perform during these mini-breaks.

If you have stairs, go up and down them a couple times, maybe invest in a little trampoline or exercise ball, anything to get the blood flowing a bit. This isnt about breaking a sweat, this is about keeping your body from going into shutdown mode. Not to mention that its also good for your brain, focus, and productivity to step away from the monitor at regular intervals.

One of the best things about remote work is the commute, or lack of it. But turns out, thats also one of the biggest pitfalls of remote work. Without a commute, we lose out on precious steps and fresh air and that mental separation and decompression that comes from leaving a workspace.

Nikita Rvachev, cofounder at Aitarget, says, Since work from home, Ive been slowly rolling down to constant tiredness. The border between work and rest has disappeared, so I found myself sitting in front of the laptop from early morning to late night without breaks. To combat this, I have built a work-from-home routine: I pushed myself to separate my working time by wearing office clothes, I replicate commute time by walking 15 minutes before and after working hours, and I differentiate devices I use for work and for leisure time.

Andrey Novoselov, a director of content at Travelpayouts, shares that The wrong position of the table negatively affects my neck and head. Im using a stand for my laptop so that I look up, not down, and my neck doesnt feel as tired. LaSalle confirms Novoselovs point, I cant stress enough the problems associated with sitting and/or slouching for prolonged periods of time in regards to spinal health. I encourage most of my patients who require long hours at a computer or a desk to invest in a standing desk that is adjustable and allows for a range of postures and positions.

The difference between an active and inactive lifestyle doesnt have to require a wardrobe change. There are so many fad exercises and diets, its impossible to keep up and we end up doing nothing at all. But active isnt just crossfit memberships and yoga pants.

LaSalle says getting moving is most important: By active we certainly mean exercise, but also other forms of activity that arent generally considered exercisewalking, shopping, gardening, even getting up and doing things around the house. All these things can promote the type of activity that preserves the health and integrity of the musculoskeletal system over the long run.

Josh Axe, a doctor of natural medicine and a cofounder of Ancient Nutrition, suggests taking walking calls, stretching, and doing some quick chores outside. Sitting for too long can cause all sorts of issues like sluggish digestion, stiffness, [and] anxiety. Changing up where you work in your home is another good strategy for fighting boredom.

Axe says that because it can be hard to prevent snacking and [food] grazing when working from home, keep treats and junk food out of sight. Put them in containers away in the cabinet so youre not tempted by seeing them. To help you consume more nutrient-dense, whole foods, take some time to meal prep on the weekends or after work hours, and put healthy foods in visible sight (such as a fruit bowl and pre-made snacks).

Activity can take many forms. Dont let fear or dislike of exercise keep you from being active. Find the activities you do enjoy and make them part of your daily routine. Hobbies, walking, sports, games, and even chores are all great ways to keep yourself active.

Its important to have work-life balance even when working from home. says Matt Robertson, a partner at Planet X, a marketing firm and production company. While working remotely, I reserve a separate corner of my apartment for work and computer time, while keeping the rest of my space as relaxing and work-free as possible. From hanging with my dog to taking mid-day breaks for the gym, prioritizing my health helps me stay productive as I grow my business.

Part of creating a healthy work-life balance is being able to separate work from home. However, this can be easier said than done when theyre the same place. Create boundaries for yourself. Give your home space for you. It is your home after all.

LaSalle says, I also think, in regards to specifically working from home, its important to create boundaries between work space and private space. We are generally more sensitive to space than we realize, so working in the bedroom, or even in the living room, can make it harder to unplug and get restorative rest in spaces that are associated with work.

And make time for yourself. Says Axe, If possible, set a time when your work day ends and you can focus on quality personal or family time and self-care, [such as] cooking and exercising. Anything you can do to make the following day easier, more organized, and more productive is a good thing. Try tackling the most important tasks first thing in the morning so that your day seems more manageable, allowing you to set boundaries.

If possible, set up a designated workspace separate from where you live. Another option might be to work in a nearby coffee shop or library. Know when the work day is over and hold that sacred, because your health is sacred.

The flexibility of remote work is wonderful and completely changes the modern outlook on work and the work environment. However, it comes with its own new set of challenges and threats to physical and mental health, some of which we may not even be aware of just yet. Listen to your body and be patient with the process.

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Everyday Habits That Reduce Visceral Fat | Eat This Not That – Eat This, Not That

Posted: October 13, 2021 at 12:15 pm

A widening waistline isn't just an aesthetic concern. Belly fat, also known as visceral fat, is the fat that lies beneath the abdominal wall, nestled around organs like the liver, stomach and intestines. It's different, and more dangerous, than the kind of fat you can pinch (subcutaneous fat). According to Harvard Medical School, high amounts of belly fat are associated with illnesses such as cardiovascular disease, dementia, and cancer. These are everyday habits that reduce belly fat. Read on to find out moreand to ensure your health and the health of others, don't miss these Sure Signs You May Have Already Had COVID.

One of the biggest contributors to belly fat is a diet high in added sugar (especially sugar-sweetened drinks) and simple carbs (which rapidly turn to sugar in the body). Visceral fat literally lives for sugar. "Fructose, or sugar, causes fat cells to mature faster, specifically in the visceral fat," says the Cleveland Clinic. "A diet filled with fructose-containing sodas or drinks not only increases your calorie intake, but it impacts how the belly fat develops." Culling sugar-sweetened drinks and juices, refined grains, baked goods, and processed foods from your routine can help whittle your waistline.

Dieting alone isn't enough to reduce belly fat, experts say; adding exercise is crucial. "Exercise seems to work off belly fat in particular because it reduces circulating levels of insulinwhich would otherwise signal the body to hang on to fatand causes the liver to use up fatty acids, especially those nearby visceral fat deposits," says Kerry Stewart, Ed.D., director of clinical and research physiology at Johns Hopkins Medicine. For burning belly fat, moderate physical activity combined with strength training seems to work best.

RELATED: What Taking Aspirin Every Day Does to Your Body

The easiest way to reduce visceral fat is to lose weight, if you need to. "Weight loss alone can effectively reduce visceral fat," says W. Scott Butsch, MD, an obesity medicine specialist with the Cleveland Clinic. "By losing 10% of your body weight, you may lose up to 30% of your body fat." Choose a weight loss plan that works for you and is sustainableand remember that in the battle against belly fat, it's about steady progress, not perfection.

Chronic feelings of stress cause the brain to pump out cortisol, a stress hormone which prepares the body for battle. Among other things, cortisol tells the body to hold onto fat around the abdomen in case it's needed. (The hormone hasn't gotten the memo that we no longer live in cave-dwelling times.) Reducing stress can aid your efforts to melt belly fat. Getting regular exercise and practicing relaxation techniques like mindfulness can help.

RELATED: Over 60? Stop Doing These Things Today, Say Experts

Researchers at Wake Forest University University found that dieters who slept five hours or less every night put on 2.5 times more belly fat than people who got adequate sleep. Experts including the National Sleep Foundation say you should aim for seven to nine hours a night. Not only can it aid you in the battle of the bulge, consistent good-quality sleep may also reduce your risk of heart disease, cancer, diabetes, and dementia. And to get through this pandemic at your healthiest, don't miss these 35 Places You're Most Likely to Catch COVID.

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Everyday Habits That Reduce Visceral Fat | Eat This Not That - Eat This, Not That

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New GAO report details how federal nutrition programs are thwarted by agencies working at cross purposes – The Counter

Posted: October 13, 2021 at 12:15 pm

The diseases covered by the audit are both deadly and costly, said Sharon Silas, GAOs health care director and report contributor. But effectively addressing them is a challenge because efforts are fragmented and each agency is doing its own thing, she said. While some agencies may hold programs accountable for the success (or failure) of outcomes, theres no overarching, cohesive strategy or coordination that spans agencies and programs to ensure that these efforts are not working at cross-purposes.

For example, USDA subsidizes corn production, leading to a pervasively low cost for high-fructose corn syrup and a lingering prevalence in American diets. But this runs contrary to HHSs recommendation to reduce consumption of all added sugars, including corn syrup, which thwart peoples efforts to eat healthfully without consuming too many calories. Said Silas, This is my favorite example of how there are these good things these agencies are trying to achieve that are at cross-purposes with the work of other agencies. Another conflict, not mentioned in the report: USDA also oversees the National School Lunch Program, whose nutrition standards do not include limits on added sugars; as a result, the vast majority of U.S. public schools exceed HHSs suggestion that sugar intake be limited to less than 10 percent of total calories, according to research published earlier this year.

Another issue arises around an HHS recommendation for Americans to eat more fruits and vegetables. USDA programs like SNAP and WIC are meant to help provide affordable food to millions of low-income Americans within their own communities. Still, despite a 2011 National Prevention Strategy that helped federal agencies coordinate on devising healthy food guidelines and ways to remind people to fill up half their plates with fresh produce, officials responsible for the strategy said that the subsequent administration did not implement the strategy or report on progress toward meeting 2021 targets because it was not a policy priority for the former Executive Office of the President, according to the report. At DOD, the ShipShape program educates active-duty service members about how to reduce calorie intake. Yet over 30 percent of young Americans aged 17-24 dont even qualify for military service because of their weightmade unhealthy by a range of factors, from diet, to lack of exercise, to tobacco use, long before they seek to join the armed services. A key takeaway from the reports findings, said Silas, is that someone has to make sure various diet-related health and nutrition goals are not in conflict.

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