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Posted: January 27, 2020 at 11:46 pm
KEY POINTS
If youre wondering how to lose visceral fat, then you are not alone. Many people today have come to understand the danger that visceral fat exposes the body to. Health experts recommend that one must find ways and means to get rid of this fat or else suffer from a number of health consequences.
Visceral fat is the one that is stored in the abdominal cavity area, which you could not see. When a buildup of this fat is created, you are exposing yourself to the risk of heart disease, heart attack, Alzheimers disease, and even breast cancer. There is just one thing that could prove as a consolation despite the presence of visceral fat. You can still get rid of it. One diet plan has been touted by many health experts as the solution on how to get rid of visceral fat.
Intermittent Fasting
Studies have stated that by fasting, you may be able to lose visceral fat. A dedicated review of several studies has shown that intermittent fasting can help reduce the amount of visceral fat in the body by 4 to 7 percent. This means fasting for up to 24 weeks. It must be noted that intermittent fasting is directed at the times that you would be eating and the periods that you should refrain from eating, and not on the kind of food that you will be eating.
3 Kinds of Fasting
Express reported that there are three kinds of intermittent fasting that you could choose from. These are the 16/8 method, the 5:2 diet, and the eat-stop-eat method.
The first method, 16/8, requires you to skip breakfast and to refrain from eating for 16 hours, with an 8 hour eating period. This means that you can eat for 8 hours, but you must not eat anything when the 8-hour window ends. For 16 hours, there must be no food intake. This is where the fasting comes in. how to lose visceral fat intermittent fasting Photo: Free Photos - Pixabay
The 5:2 method involves days wherein you would be fasting. For five days, you would normally eat without having to think of anything, but for the other two days, you would only restrict your calorie intake and only consume 500 to 600 calories.
As for the eat-stop-eat method, it would require you to fast for 24 hours. One good example of doing this is to eat dinner tonight, then count 24 hours before you can resume eating. You can do this once a week. Others do it twice.
Why Intermittent Fasting
As per health experts, when you do intermittent fasting, it will help you reduce your calorie intake. At the same time, it could fairly lead to weight loss. One caveat, though, during times that you can eat, make sure that you dont eat without any restraint. Overeating during eating periods may render your intermittent fasting ineffective.
Posted: January 27, 2020 at 11:46 pm
If you went a bit heavy on carbs, sugar and alcohol over Christmas you might emerge with carb cravings, and a few extra pounds. Heres how to reset your carb cravings in three days and burn off up to 5lbs in a week.
Its based on having an 18 hour carb fast between dinner and lunch and starting each day with a Hybrid Fast Latt, which is virtually carb-free. This means you will effectively start each day with an 18 hour carb fast.
Youll have a filling lunch, a substantial mid-afternoon snack, then dinner with a treat before bed. Its relatively painless and easy to do.
This is the fast way to trigger autophagy, the bodys self-repair programme, and ketosis which means youll be burning off fat. Do this for three days, and the 4th day, transition to my low GL diet, by which time your blood sugar level will be under control.
BREAKFAST
Lets start at the beginning with your morning Hybrid Latt.The Hybrid Latt consists of:
Carb-free almond milk you need to buy a brand that says zero carbs. Check the nutritional ingredients at the back for the carbohydrate content, which needs to say 0. Alpros unsweetened roasted or unroasted almond milk is an example.
Coffee coffee helps kickstart ketosis and autophagy but its OK to use de-caf if you prefer, or no coffee at all.
Almond butter of all the nuts almonds are very low in carbs. A flat tablespoon, or heaped dessertspoon, will only give you about 2 grams of carbs, plenty of healthy fats and some protein. This amount of carbs is not enough to take you out of ketosis.
C8 oil this is the fat or oil from which the body can directly make ketones in the liver, switching on ketosis, is caprylic acid triglyceride or C8 oil. Ketofast is one brand of 99% C8 oil derived from pure coconut oil, not palm oil. Brain cells prefer this fuel to glucose, so youll find you mind becomes focussed after the Hybrid Latt.
However, please bear in mind that it takes a few days to adapt and, if you start with too high an amount you can experience either diarrhoea or stomach cramps, and possibly looser bowels, all of which resolve as your body gets used to this new source of fuel.
Unlike other fats C8 oil goes straight to the liver via the portal vein, thus not requiring all the digestion that other fats need. The ketones then enter the blood and are taken up, as an energy source, by all cells mitochondria, the energy factories.
The optimal amount is 2 to 3 tablespoons a day, but its wise to start with 2 to 3 teaspoons a day. So, on day one just put one teaspoon in your Hybrid Latt.
If youre OK with this put a dessertspoon (two teaspoons) on day two and a tablespoon (three teaspoons) on day three, then keep going with this amount on the subsequent days if you wish to continue.
Cacao powder Cacao contains plenty of antioxidants and polyphenols.The health benefits of cacao hinge around its high levels of flavonoids, mainly epicatechins and catechins. These are powerful polyphenols, acting as antioxidants and helping to maintain a healthy cardiovascular system. It also contains a mild stimulant, theobromine, and has a lovely taste. Cacao also helps trigger autophagy (the natural, regulated mechanism of the cell that removes unnecessary or dysfunctional components).
Cinnamon of all the spices this is my favourite. It helps to stabilise blood sugar and is therefore especially good for those with blood sugar problems. It also helps trigger autophagy.
Heres the recipe for the Hybrid Fast Latt:
cup (120ml) no carb almond milk (unsweetened)
cup (120ml) filtered coffee or run through (less caffeine, more antioxidants)
1 flat tablespoon almond butter (16g)
1-3 tsp C8 oil with carnitine (Ketofast)
rounded tsp cacao powder
1/3 tsp cinnamon
Blend all ingredients in a blender such as a NutriBullet. If youd like it hot (it will be warm from the coffee) heat it up. If you like it cold, as in an iced latt, pour over some ice cubes.
LUNCHES
Your lunch is more like a brunch, eaten 18 hours from your previous dinner. Any lunch or dinner recipe in The Low Diet Cookbook fits the bill. Alternatively, any two egg breakfast scrambled, boiled, fried, poached with a thin slice of volkenbrot-style or sourdough rye or two Nairns oatcakes is good. You could add smoked salmon, avocado or asparagus.
Heres a simple recipe for Scrambled Egg and Asparagus. Another easy option is a substantial salad there are many to choose from in the Low GL Diet Cookbook. Or try this delicious Sardine Pat Salad even if you dont like sardines youll be surprised how good this is.
Scrambled Egg and Asparagus
Serves 1
2 eggs
Splash of water
4 Asparagus spears (64g)
Dressing:
1 tsp tahini
1 tsp olive oil
Black pepper
Squeeze of lemon juice
Method:
1. Mix the dressing ingredients together.
2. Add a splash of water to the egg and whisk gently.
3. Bring a pan of water to the boil and add asparagus. Cook for 3-6 minutes. depending on preference 3 will be al-dente.
4. Whilst asparagus is cooking, add the egg mixture to a cold pan over medium heat and cook to desired consistency.
5. Put the asparagus on a plate and drizzle with the dressing. Add the egg to the plate and serve with a 100g portion of kimchi.
Sardine Pat Salad
Serves 1
can sardines
small red onion, roughly chopped
a pinch of finely chopped coriander
a pinch of finely chopped flat leaf parsley
juice from lemon
4 capers
tbsp apple cider vinegar
1 tbsp olive oil
salt and ground black pepper
rocket and mixed baby leaf salad, to serve
Put all the ingredients in a blender or food processer and blend together. Serve with the leaf salad.
MID-AFTERNOON SHAKE
In the mid-afternoon make yourself a Get Up & Go with Carboslow shake, using frozen berries and a carb-free almond milk (Alpros unsweetened is good any that says 0 carbs on the nutritional analysis on the product).
You want 1 cup when this is a whole meal its two cups, using a 30 gram portion of Get Up & Go with Carboslow, two tablespoons of berries, plus 300 ml (1.5 cups of milk). Get Up & Go with Carboslow, for the usual 30g serving (a heaped tablespoon), has an exceptionally low GL of 4 GLs or 6GLs with the berries and milk.
So, for this snack youll be using half these portions namely:
15 g of Get Up & Go
One tablespoon of berries
150ml of carb-free milk
Get Up & Go with Carboslow is an incredibly low-GL shake, which many people have for breakfast. It is made from whole foods: apple powder for carbs, a protein combo from quinoa, soya and rice protein, ground almonds and seeds, cinnamon and oat fibre, as well as glucomannan fibre.
Together with the fibre in Carboslow youll achieve the ideal intake, both for regular bowels and making you feel fuller, hence reducing your appetite so that youre not hungry. Get Up & Go with Carboslow also contains many vitamins and minerals.
Another lunch or dinner option is simply to have a whole portion of Get Up & Go with Carboslow during these three days. In other words, you can achieve the same results having a Hybrid Latt in the morning, a Get Up & Go at lunch, half a serving mid-afternoon, and dinner.
DINNER
You want to have a low GL dinner, choosing any from the Low GL cookbook. A simple option is soup.
One of my all-time favourites is Chestnut and Butterbean soup. Its delicious and easy to make. You can double this recipe and freeze the remainder, or store in the fridge for up to 4 days.
Serves 2
200g (7oz) cooked and peeled chestnuts (available vacuum-packed in boxes, cans or jars)
1 x 410g can of butterbeans, rinsed and drained
1 medium white onion, chopped
1 large carrot, peeled and chopped
3 tsp Marigold Reduced Salt Vegetable Bouillon powder dissolved in 600ml (1 pint) water
Freshly ground black pepper
Place all the ingredients (except for a handful of the chestnuts and the pepper) in a saucepan, place a lid on it and bring to the boil. Simmer gently for 15 to 20 minutes.
Pure the soup in a blender or food processor until smooth and season with the black pepper.
Sprinkle the reserved chestnuts on top.
Choosing a meal with beans or lentils in it is especially good since this has a knock on effect, helping to further stabilise blood sugar the next day.
Good luck with my three-day challenge and I trust this will get you back on track. Wishing you the best of health for 2020.
Helpful information:
If you are struggling to lose weight have you checked your hormone levels? Excess oestrogen is related to increased fat deposits on the stomach, abdomen and thighs so if your oestrogen isnt balanced with progesterone that could be one reason for your difficulty in shedding those extra pounds and specific Weight Loss Capsules act together with progesterone to give an increased effect.
The Diet To Help Beat Oestrogen Dominance
Weight Loss Not Happening? 5 Reasons Why Not
Read the original post:
Cut the carbs and lose weight my three day challenge! - Bioidentical Hormone Health
Posted: January 27, 2020 at 11:44 pm
As the Super Bowl approaches, more and more peoples focus will be turned to the players playing the game, but as Super Bowl week begins, its a former player thats making headlines. John Sullivan, who retired last year after playing in the Super Bowl with the Los Angeles Rams, recently took to social media to show off his massive weight loss since retiring. The photos quickly went viral, as Sullivan is almost unrecognizable.
240 and feeling great. Go check out a class @bellyandbody with @teamtoosweet Looks like I just got out of a pool but thats all sweat! #weightlossjourney #weightloss #rhone #whole30 #keto #paleo #motivation #boxing #fitness #nfl #fitspo
A post shared by John Sullivan (@jasully65) on Jan 23, 2020 at 5:52am PST
John Sullivan played ten years in the NFL as an offensive lineman, usually weighing over 300 pounds. Now, the center reveals he has lost almost 70 pounds since no longer needing to keep his weight high to compete. 240 and feeling great, said Sullivan in his Instagram post.
Sullivan is not the first former NFL offensive lineman to go viral for dramatic weight loses. Former Cleveland Browns all-pro lineman, Joe Thomas, stunned fans when he showed off a much slimmer look after retiring. Now its Sullivan going viral, and if he keeps this up, one day no one will believe he was an NFL offensive lineman.
Via Yahoo!
Posted: January 27, 2020 at 11:44 pm
Is your new year's resolution is to lose belly fat and get fit? Although there's no magic bullet, there are ways to burn belly fat (or 'lose weight' as we used to call it) that are tried, trusted and true. That doesn't make them easy or quick, and this is not about telling you how to get a six pack although we have plenty of articles on that topic. No, this is just about having a healthy lifestyle and feeling comfortable with the girth of your stomach.
To that end we've got here for you proven advice and key tips to lose belly fat quickly, healthily and sustainably. As we just said, there are no quick fixes here; we want you to develop habits that ensure you'll stay trim for good.Weve also got the lowdown on the best exercises to lose belly fat, and all the gear youll need to get started although, of course, the most important 'gear' is the bit between your ears.
There's no hard-and-fast rule for slim-down success: the best way to lose belly fat is the way that works around your lifestyle. If you follow an unsustainable plan, you won't last: it's as simple as that. In this article we lay out six principles that are applicable to everyone, whether you're a total beginner starting your weight-loss journey or a seasoned pro who fell off the wagon over Christmas.
These guiding lights will keep you on the straight and narrow, whether you've got time to hit the gym every day or a shift worker looking to manage your schedule. Dont try to take on more than you can reasonably fit into one day. And, despite the name of this feature, don't fixate on 'belly fat'. It's important to reduce visceral fat, which does tend to lurk around the belly area, but that is best achieved by trying to slim down and tune up overall.
Here are six strategies to help you start losing weight.
(Image credit: Getty Images)
The short answer to the question of how to lose belly fat is to burn more calories than you consume on a regular basis. In the fitness world, this is known as achieving a "calorie deficit".
If this sounds like a waking nightmare, there's a trick to it: what you need to do is ensure youre eating the correct kind of food to make sure you feel full and sated, even when consuming fewer calories than you're burning off. Certain foods are "empty calories" while others release energy slowly, keeping you fuller for longer.
But before that, you'll need to find a good way to track your calories burned and calories taken in. The free MyFitnessPal app is one of the best ways to record your calorie intake, but to track your calories burned, you'll need a dedicated fitness tracker. If you already own a smartwatch, most will offer calorie tracking as standard, but for those yet to make the plunge, the Fitbit Versa Lite is the best activity tracker you can buy right now. Check out the deal below.
Oh, and staying hydrated is crucial, as well
Fitbit Versa 2 | was 199.99 | now 159 at AmazonThe Fitbit Versa 2 is getting regular price cuts for the new year and is currently 40 off at Amazon and various other fine online retailers. The Versa 2 features advanced cardio tracking as well as the usual steps and sleep stuff, and has Alexa built in. It's also unusually stylish for a Fitbit.View Deal
Fitbit Versa Lite | was 149.99 | now 124.95 at AmazonThe Fitbit Versa Lite is the best affordable fitness tracker or smartwatch you can buy.It tracks deep and light sleep, steps, distance and calories, but that is barely scraping the surface of its capabilities. Via Fitbit's excellently presented app and sprawling ecosystem, you can use it as the basis of a complete fitness and diet programme. You can also enter your meals to log calories consumed, so you can have all your dietary data in one place.View Deal
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S'Well Marble Drinking Water Bottle | now 25.00 at John LewisIn this case beauty is more than skin deep. This bottle is vacuum sealed, which means it should be able to keep liquids warm for 12 hours and cold for 24 hours. Its stainless steel, has a capacity of 500ml and requires handwashing, and its definitely one for one-upping your co-workers boring flasks and supermarket specials.View Deal
BEEFit Biltong, 10 x 30g bags | now 16.99 on AmazonLooking for a calorie-dense but highly nutritional snack? Swap your bag of crisps or chocolate bar for biltong, a cured meat snack now in handy 30g bags, to keep yourself fuller for longer. It's packed full of protein to help build muscle after a workout, and comes in either BBQ or chilli flavour.View Deal
OXO Good Grips spiraliser | was 14.99 | now 11.60 on AmazonHand-held spiralisers can suffer from a teeny weeny little problem: if youre not careful you can end up spiralising your own flesh. The Good Grips spiraliser solves that by having a plastic food holder that you can use instead of having your fingers anywhere near the blades.If youre only spiralising for yourself its a simple and effective tool. Its dishwasher safe and easy to clean in the sink too.View Deal
Spiralizing vegetables is a great alternative to pasta
(Image credit: Flickr)
Intermittent fasting is becoming more and more popular. It involves significantly cutting calories or abstaining from food altogether for a portion of the day or week, and then cramming all your calories into a much shorter time window.
The best-known intermittent fasting plan is the 5:2 diet, where you eat as you normally would (although hopefully a bit healthier) for five days a week, then scoff no more than 600 calories two days a week.There are also variants of this diet where you consume almost no calories, two days per week. This is much more doable than it sounds, so long as you are in good general health, but it's not exactly fun.
However, for trainees who are serious but not that serious, there's the 16:8 diet. With this diet you have only 8 hours a day to fit all your meals in, but can only drink water (and maybe some black coffee, if you're feeling naughty) within a 16 hour fasting period outside of those 8 hours. Most choose to eat from 10am to 6pm, but as long as you stay within an eight hour window, you can start and finish at any time of the day. This isHugh Jackman's strategy, so if you have ever wanted to be in Wolverine shape
Why try fasting, though? Well, during the fasting period the body will run out of sugar to run on, and so will start eating up the bodys fat stores. The big negative is the adjustment period: if you're used to a big breakfast or an early dinner, a 16-hour fast feels tough at first, especially if you're exercising. You're going to get seriously cranky.
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Weight training is a great way to tip your muscle-fat ratio the right way
(Image credit: Getty Images)
There are two main types of exercise: cardio training and weights, otherwise known as resistance training.Although cardio burns a lot of calories while you do it, weight training builds muscle which burns more than fat as you go about your day. The more muscle mass you have, the more calories you'll burn even when not working out.
Resistance training may seem scary if you're doing it for the first time, especially in the gym when the area's dominated by serious lifters, but you dont have to start adding big plates to the bar right now. There's plenty of ways to get started at home with smaller weights such as dumbbells, kettlebells and even medicine balls.
Were not going to list every single lifting exercise, so why not pick the body part you want to start toning up and check out some of our muscle-building how-tos. One you've done that, grab one of the best dumbbell sets on the market. They're not just for arms: you can use a dumbbell to work your core, shoulders, and even your legs with combination movements. Once you're comfortable in your own home, you can move on to more advanced equipment at the gym.
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All of this aside, dont neglect cardio, as regular cardio workouts are important for fitness and stamina.
Electric Muscle Stimulation can help your muscles recover faster
(Image credit: PowerDot)
It may seem gimmicky when you unwrap your new six-pack vibrating belt, complete with a picture of Ronaldo on the box, but don't roll your eyes just yet. While you can't just sit there eating crisps and expect to get ripped, Electric Muscle Stimulators can help as part of a controlled dietary and exercise plan.
EMS can cause the muscles to contract, essentially tensing and untensing rapidly. During downtime post-workout, you can continue to encourage muscle growth with EMS, while the right bit of kit can also encourage faster recovery, allowing you to get back in the gym all the quicker. According to the Journal of Strength and Conditioning Research, EMS stimulates the muscle in the same way as a massage, prepping it for the next go-round.
It's not a bona fide shortcut to a six-pack, but it can speed up the muscle-building process with regular use. Check out our choice below: the PowerDot 2.0, a smart muscle stimulating solution you can control from your phone.
(Image credit: Sixpad)
Alternatively there is always SIXPAD as used by Cristiano Ronaldo, a man who takes great pride in his body. Perhaps a little too much pride, the unkind or jealous might say. Amazon also sells all manner of abs belts by brands we have never heard of, for about 20. Needless to say we dont recommend these.
PowerDot 2.0 - Smart Electric Muscle Stimulator | now 185 at AmazonThis neat muscle stimulator works from your phone, allowing you to control intensity, stimulation and goal. Reduce your recovery time and increase muscular performance, as the PowerDot working to support your gym schedule. This model has two stimulators, but you can scale up to four for 325View Deal
Planks are a tough abs workout and a great end-of-workout finisher
(Image credit: Taco Fleur from Pixabay)
As well doing both muscle-building and cardio exercises, if you want to lose belly fat its also important to switch up the pace of your workout.
Every time you workout, you should exercise using both steady state (working hard but not at max capacity, such as during brisk jog) and high intensity (going flat out, like sprinting) to torch your abdominal fat.
Steady state or aerobic exercises include cycling, running or uphill hiking.Its a crucial part of losing belly fat because it burns through your fat stores. However, it also uses your sugar stores for energy first, so you need to do steady-state for long enough to use up all that sugar before it eats into your fat reserves.
High intensity workouts use mainly sugar for fuel, so they don't hit the fat right away, but it does help in building muscle, which will help you torch fat even on days you're not exercising. Explosive weight lifting, sprinting and HIIT-friendly exercises like mountain climbers are all great high-intensity exercises.
A good fitness tracker will help you to gauge the intensity of your workout by monitoring your heart rate. For overall fitness trackers, check out the Fitbit Versa Lite above, but for a dedicated running watch, you can't beat the Garmin Forerunner 645, the best on the market right now.
Find out more about heart rate zone training
Garmin Forerunner 645 | now 276.93 at AmazonGarmin dominates the running/fitness watch category so totally, it's almost embarrassing for the competition. The most recent addition to their premium line, the Garmin 645, incorporates GPS and wrist heart-rate tracking, which is good for monitoring your resting and all-day rates. The 645 crunches a lot of data to suggest recovery times, make a decent stab at estimating your VO2 Max, tell you how optimal your training load and lots, lots more.View Deal
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Dead set on having chips? Mitigate the damage with an air fryer
(Image credit: Future)
Even with a solid balanced diet and a good workout ethic, there will come a time when your willpower will falter and you'll want to fall back on your old favourites, like fried chicken, fish, chips and all the other foods you love normally dripping with grease. If you schedule in cheat days and do this in a controlled way, it's good to know you're cooking these foods in a way that still helps you hit your goals.
Enter the air fryer. The best air fryers are revolutionary pieces of kit that use hot air combined with a teaspoon of oil (as opposed to the gallons of oil found in the deep-fat variety) to cook your crispy favourites. If kitchen space and budget is no object, you can cook a whole chicken in the Philips Airfryer XXL, but if you're after something a little more economical, Ninjas AF100UK Air Fryer is lightweight, compact and versatile, perfect for portion control. Check it out below:
Ninja AF100UK Air Fryer | was 119.00 | now 89.00 at AmazonFry food guilt-free using comparatively very little oil and a blast of hot air. If you're a junk food addict, it's one of the best ways to arrange your cheat days so that you're still having guilt-free food while fitting your macros, calorie count or diet of choice. The Ninja model is lightweight, compact and versatile, also capable of roasting, dehydrating and reheating food in addition to the air fry function.View Deal
This is just one way to have your (fried) cake and eat it too. Swapping high-calorie pints of ice cream to the low-calorie versions like Halo Top or Oppo, or switching out cholesterol-laden butter for a healthier olive spread, are other easy ways you can make relatively simple lifestyle choices and still keep weight off.
The most important thing to bear in mind is this: losing weight takes time. You'll have setbacks and slip-ups, but if you stay committed to your goal, you'll be fitter and healthier in 2020, building up great habits for many years ahead.
Need some help to get started? Check out all the latest deals on the kit you'll need to get fit in 2020.To start with, you'll need a killer playlist and a good set of workout headphones to listen to it on:
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Original post:
How to lose belly fat: burn fat and reveal your abs in 2020 with these 6 techniques - T3
Posted: January 27, 2020 at 11:44 pm
A rapidly evolving health story broke in late December when a novel illness originating in Wuhan, China made the news. Reports of the number of infected people swiftly rose, and isolated cases of this new coronavirus dubbed 2019-nCoV by scientists have appeared in several countries due to international travel. At this writing, almost 1,300 confirmed cases and over 40 deaths have occurred in China, according to an article in the New York Times.
Fortunately, public health officials in many countries, including the US, have put measures in place to help prevent further spread of the virus. These measures include health screenings at major airports in the US for people traveling from Wuhan. In China, travel restrictions are in effect.
With information changing so quickly and every news report about the virus seeming to raise the stakes, you may be wondering how worried you should be. Heres a primer on what we do and dont know about this virus and what it may mean for you. While there is much we dont yet understand about the virus, public health officials, medical experts, and scientists are working in collaboration to learn more.
Coronaviruses are an extremely common cause of colds and other upper respiratory infections. These viruses are zoonoses, which means they can infect certain animals and spread from one animal to another. A coronavirus can potentially spread to humans, particularly if certain mutations in the virus occur.
Chinese health authorities reported a group of cases of viral pneumonia to the World Health Organization (WHO) in late December 2019. Many of the ill people had contact with a seafood and animal market in Wuhan, a large city in eastern China, though it has since become clear that the virus can spread from person to person.
The symptoms can include a cough, possibly with a fever and shortness of breath. There are some early reports of non-respiratory symptoms, such as nausea, vomiting, or diarrhea. Many people recover within a few days. However, some people especially the very young, elderly, or people who have a weakened immune system may develop a more serious infection, such as bronchitis or pneumonia.
Scientists are working hard to understand the virus, and Chinese health authorities have posted its full genome in international databases. Currently, there are no approved antivirals for this particular coronavirus, so treatment is supportive. For the sickest patients with this illness, specialized, aggressive care in an intensive care unit (ICU) can be lifesaving.
Unless youve been in close contact with someone who has the coronavirus which right now, typically means a traveler from Wuhan, China who actually has the virus youre likely to be safe. In the US, for example, only two cases of the virus have been confirmed so far, although this is likely to change.
While we dont yet understand the particulars of how this virus spreads, coronaviruses usually spread through droplets containing large particles that typically can only be suspended in the air for three to six feet before dissipating. By contrast, measles or varicella (chickenpox) spread through smaller droplets over much greater distances. Some coronaviruses also have been found in the stool of certain individuals.
So its likely that coughs or sneezes from an infected person may spread the virus. Its too early to say whether another route of transmission, fecal-oral contact, might also spread this particular virus.
Basic infectious disease principles are key to curbing the spread of this virus. Wash your hands regularly. Cover coughs and sneezes with your inner elbow. Avoid touching your eyes, nose, or mouth with your hands. Stay home from work or school if you have a fever. Stay away from people who have signs of a respiratory tract infection, such as runny nose, coughing, and sneezing.
In the US, the average person is at extremely low risk of catching this novel coronavirus. This winter, in fact, we are much more likely to get influenza B the flu than any other virus: one in 10 people have influenza each flu season. Its still not too late to get a flu shot, an easy step toward avoiding the flu. If you do get the flu despite having gotten the vaccine, studies show that severe illness, hospitalization, ICU admission, and death are less likely to occur.
Given the current spread of this virus and the pace and complexity of international travel, the number of cases and deaths will likely to continue to climb. We should not panic, even though we are dealing with a serious and novel pathogen. Public health teams are assembling. Lessons learned from other serious viruses, such as SARS and MERS, will help. As more information becomes available, public health organizations like the Centers for Disease Control (CDC) in the US and the World Health Organization (WHO) will be sharing key information and strategies worldwide.
More:
The new coronavirus: What we do and don't know - Harvard Health Blog - Harvard Health
Posted: January 27, 2020 at 11:41 pm
Just before dawn in January 2018, 27 barges were floating like a net along the banks of the Ohio River, downstream of the city of Pittsburgh. Instead of fish, the fleet caught chunks of ice that broke off in the warming, fast-moving waters as it waited for a tow through the nearby Emsworth Locks and Dams.
The area had experienced record rainfall, and the river rose more than 12 feet in about 30 hours. The barges, some loaded with coal and cement, were lashed together with steel cables in a grid-like pattern, then secured to pilings equipped with large metal mooring rings.
Click to hear Alexandra's story about the challenges of keeping the Ohio Watershed safe.
Crews had worked through the night to monitor the cable tension as ice and rising waters caused the lines to tighten. At 6:15 a.m., a towing vessel captain saw sparks.
His vessel and all of the 27 barges began drifting downstream, propelled by the fast current and extreme weight of ice. Unable to control the barges, the towing vessels saved two and let the rest go.
In the first light of day, they reached the Locks and Dams and met their fate. Seven flowed through the open lock gate. Three hit the dams and sank, taking their cargo with them. The rest grounded on the banks of the river or lodged themselves between the dams and the raging river.
As is typical with marine accidents, no single factor can be blamed. But federal investigators determined the problem that pushed everything over the edge was the weather. The same day, just south of Wheeling, West Virginia, another 27 barges set loose on the Ohio River due to increased rainfall and ice buildup.
Over the past decade in the Ohio watershed, which encompasses 15 states from southwestern New York to the northeast corner of Mississippi, extreme weather has been cited more and more frequently as a contributing cause in serious marine accidents. At the same time, a KyCIR analysis found that shipping of hazardous materials like crude oil and kerosene are rising.
These issues have ramifications all along the Ohio River, but particularly in Louisville, home to one of the most difficult passages to navigate. As the conditions on the Ohio and its cargo become more hazardous, key regulatory organizations struggle to keep up with the growing demands of this water highway.
More serious marine accidents
Inland marine accidents dont attract as much publicity as accidents on the oceans. Generally, inland vessels are much smaller, and fewer deaths result from single incidents.
But navigating inland waterways can still be a treacherous endeavour, made more hazardous when the river is high. A 2017 U.S. Army Corps of Engineers report estimates that up to 50% more water could be coursing through the Ohio River watershed within this century due to climate change.
The rivers rise obscures river banks and changes river beds. It creates currents that can pull vessels off course, or throw debris into mariners paths.
KyCIR analyzed federal data from 2010 to 2018 on serious marine accidents, which the U.S. Coast Guard defines as incidents involving death or serious injury, excessive property damage or a discharge of hazardous materials.
Nearly 3,400 marine incidents occurred in a nine-year period in the Ohio watershed. In 2010, about 8% were serious. By 2018, serious incidents accounted for 12%.
Incidents citing high waters as a contributing factor are on the rise, data show.
Coast Guard serious incident reports from 2010 to 2015 occasionally cited high waters or fast-moving currents as contributing factors to the accidents. But these terms began to show up more frequently in accident descriptions starting in 2016, data show.
In one 2018 incident near Louisville, barges loaded with crude oil condensate got stuck on the river bank. The pilot struggled to avoid being overtaken by strong currents.
Liam LaRue, chief of investigations for the Office of Marine Safety at the National Transportation Safety Board [NTSB], said the agency has noticed more and more accidents tied to high rivers.
We'd get a few accidents a week, and they were all just high-water related, LaRue said. That's definitely something that we've seen a lot of.
NTSB only investigates major marine accidents, which involves six or more fatalities, $500,000 of damage or the total loss of a vessel.
LaRue has been with NTSB for 14 years, and he said their normal annual workload is between 30 and 40 major cases nationwide. Last year was a record year for his team, he said: they investigated 52 major marine accidents. Most happened on oceanic routes or at coastal shipping ports. But inland accidents like the Emsworth barge breakaway outside of Pittsburgh make the list because of the costly property damage they leave in their wake.
And these accidents are not uncommon in the Ohio watershed, in part because the Ohio River is so difficult to navigate.
Louisvilles section of the Ohio River is one of only 12 places in the country with a Vessel Traffic Service essentially an escort system to help vessels navigate dangerous or congested stretches of river. It is the only inland traffic service and the only one that operates solely during times of high water.
Louisvilles service was established in 1973 after a series of accidents, such as the February 1972 incident when a barge carrying chlorine gas became lodged in the McAlpine dam, threatening lives and requiring the evacuation of the nearby Portland neighborhood.
Between 2012 and 2016, Louisvilles traffic service was activated for an average of 59 days a year. In the last two years, it was active for 151 days and 130 days, respectively.
More hazardous cargo
More than 180 million tons of cargo travel up and down the rivers of the Ohio watershed each year, according to a KyCIR analysis of commodities data from the U.S. Corps of Engineers. The river carries shipments of food, alcohol, fuel, construction supplies and even rocket parts.
More and more, those cargo vessels are carrying non-solid fuels.
Kerosene shipments increased 1,372% in 2017 when compared to data from 2000. Crude petroleum shipments increased 675%. By contrast, coal and lignite shipments decreased 35%.
This trend follows the decline of coal and the increase in natural gas production in this region. Less coal is being mined as more companies go bankrupt and coal becomes harder to extract. Power plants are retiring coal generators in favor of natural gas units, which are not only cheaper but cleaner.
But the non-solid materials taking their place are more hazardous to ship. When a coal barge sinks, it generally stays in one place, said Sam Dinkins, a technical programs manager at the Ohio River Valley Water and Sanitation Commission, an interstate water quality agency known as ORSANCO. But when an oil or liquid hazardous material spills, things get messier, faster.
Containment of that release becomes problematic because it's going to flow with the river downstream, Dinkins said. And so it spreads out, along with the river flow.
In many cases, the liquid can change the composition and quality of the water water that residents in the watershed ultimately drink.
The Louisville water supply faced a potential disaster in December 2017. A barge holding more than 300,000 gallons of liquid fertilizer broke in half just south of Cincinnati, Ohio, threatening the citys water supply downstream.
This particular spill wasnt due to high water, but it illustrates the potential for danger. As thousands of gallons of urea ammonium nitrate drifted downriver toward Louisville, the citys water authority took action.
This spill was unique because it wasnt like an oil spill where you could see it on the river, Louisville Water Company spokeswoman Kelley Dearing Smith told WFPL in 2017. The chemical was soluble, so our scientists really had to track the spill ... to understand how this plume was moving.
In this case, rain diluted the contamination, and helped it move swiftly through the city. But less than a month later, the rain would cause the barge breakaways near Pittsburgh and in West Virginia.
These inland spills may seem less catastrophic than ocean spills, but theyre more likely to cause harm to the surrounding area, said Lt. Cmdr. Takila Powell, U.S. Coast Guard marine investigations supervisor for the district that includes most of the Ohio watershed.
When you have an oil spill on an inland river, Powell said, water is more shallow and the currents are different than on the ocean. It takes a lot less oil to pose a big threat.
And plus, there's a higher chance of impact to the shoreline because you're on a river and there's two banks on either side, Powell said. So at least one could potentially be impacted.
Whats being done
Government agencies and regulatory bodies say they are working together to improve safety and mitigate harm after accidents occur. But change is slow to come.
For example, Congress passed legislation in 2004 that established mandatory inspections for towing vessels. But mandatory inspections didnt actually begin until 2018, nearly 14 years later.
But as each year brings more volatile weather than the year before, the agencies say theyre trying to be proactive, rather than reactive.
Only recently did the NTSB begin documenting its accident investigations with an internal database. LaRue said the effort will help provide a better idea about trending and things like that, and hopefully spot safety issues.
Such a database, when implemented, could help NTSB create a recommendation report on how to avoid weather-related incidents in the future, but the NTSB still lacks enforcement power. Even if its investigators identify safety protocols that could help mariners deal with extreme weather, it would be up to the Coast Guard to implement them.
Currently, the Coast Guard maintains and operates regional plans that help mariners respond to hazards such as high water or inclement weather on specific stretches of river.
Powell said that during times of high water, the Coast Guard subsectors hold conference calls to discuss river levels, vessel restrictions and weather and river forecasts.
Those forecasts are available for mariners from the National Oceanic Atmospheric Association [NOAA], which uses various data points about rainfall and terrain to predict how waterways will react to extreme weather up to 10 days ahead of time.
That gives them the opportunity to make decisions that are going to help them navigate the rivers safely if the water is coming up quickly, said Trent Schade, hydrologist in charge of NOAAs Ohio River Forecast Center. They have an opportunity to move their boat into a safe harbor.
But these forecasts give only a short lead on the future of the river. Both the Coast Guard and NOAA say they arent focused right now on climate changes long-term impacts on river safety. When it comes to next year or the next 10 years, the state of the water is much murkier.
Caitlin McGlade contributed to this report.
Good River: Stories of the Ohio is a series about the environment, economy, and culture of the Ohio River watershed, produced by seven nonprofit newsrooms. To see more, please visit ohiowatershed.org.
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High Waters, More Hazardous Cargo In Ohio Watershed Making It Harder to Keep Waterways Safe - WKU Public Radio
Posted: January 27, 2020 at 11:41 pm
What are some good exercises or fitness routines for seniors to maintain good health?
At any age, movement and exercise are essential, and as we age, this need becomes more dramatic. We need to maintain cardiovascular strength (for endurance to get out and about), muscle power (to get up and down from a chair, lift our grandkids and do projects around the house) and balance (to prevent falls). These add up to having the vitality to do things we want in life with a minimum loss of our independence. But how can we do this?
Good routines for cardiovascular exercise include 30 minutes per day of walking, swimming or social sports like tennis or pickleball. Balance exercises can include tai chi, yoga, and group balance classes. Strength training may be done in a gym with weight machines or at home with light hand weights and functional movements like sitting and standing from a chair, using your own body weight for resistance.
Research shows that substantial health benefits are achieved with 150 to 300 minutes per week of moderate-intensity exercise, or 75 minutes per week of vigorous exercise. The important thing is to get moving and dont stop. Working with a physical therapist or a certified athletic trainer can help you do this safely in a way to meet your goals. Get moving and enjoy.
For more information about outpatient physical therapy and occupational therapy available at UVas Fontaine Research Park, visit uvahealth.com/fontainetherapy515 or uvahealth.com/fontainetherapy545.
Helen Gatling-Austin and Inga Groseclose are physical therapists with the University of Virginia Health System.
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Ask the Expert: What are some fitness routines to help seniors maintain good health? - The Daily Progress
Posted: January 27, 2020 at 11:41 pm
Existential woes bring Bob (Bill Murray) and Charlotte (Scarlett Johansson) together in a foreign land in Sofia CoppolasLost in Translation, and no frame exemplifies their lived-in platonic chemistry better than this shot from the 2003 Oscar winner.
Its just a moment between them, nothing to put into words! Coppola tells EW of the quiet instance, filmed in a minimal number of takes over a late night (there was probably sake involved, she notes) inside a cramped hallway of a Shibuya karaoke bar shortly after the pair he, a fading actor in Tokyo on business, and she, a struggling newlywed cement their bond across a cathartic evening of escapism filled with songs, booze, and, of course, wigs.
That was the wall in the real karaoke place in Tokyo, Coppola recalls, unwilling to credit herself for the zebra dcor framing the subtle embrace of two strangers who find mutual, therapeutic understanding amid the alien chaos of Japan.
As a child of new wave, however, she assumes responsibility for Johanssons hair: They have wigs sometimes. I thought the pink one was cute!
Despite the eye-popping accents, the dialogue-free scene communicates the full weight of the films themes: It shows their relationship and how they feel about each other, Coppola adds. Theres nothing to say because it wont be more than that, but it will linger on with them.And us.
To read more onLost in Translation, pick up the new issue of Entertainment Weekly on stands now, or buy it here. Dont forget tosubscribefor more exclusive interviews and photos, only in EW.
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Posted: January 26, 2020 at 4:46 pm
Camila Goodis
Intermittent fasting has soared in popularity in recent years.
While the concept - usually practised by "fasting" for 16 hours overnight and shortening your daily window of food consumption to eight hours - has been scientifically linked to numerous health benefits, the majority of people do it because they want to lose weight.
However, a celebrity personal trainer told Insider she thinks it's a bad strategy for fat loss.
Camila Goodis - known as the "Brazilian body wizard" - believes the key to sustainable weight loss is eating six times a day, so a meal or snack every two to three hours.
"There is no human being that can be doing this [intermittent fasting] for their whole life," she told Insider. "Your body needs the normal. Eat when you're hungry, right? You don't want to starve yourself."
Goodis is a certified pilates instructor, personal trainer, and lifestyle consultant who has trained a host of celebrities including Sofia Vergara, Robbie Williams, and many others that she can't disclose due to NDAs.
Most recently she's been widely heralded as the person responsible for Adele's dramatic transformation. However, Goodis clarified to Insider that although she has trained Adele in the past, she hasn't seen the singer in seven years.
For her clients, Goodis recommends eating little and often - she herself eats seven times a day sometimes.
"You're constantly eating. But it's small quantities and whole foods," she said.
"So once you eat every two hours or every three hours, you're never hungry because you're constantly fueling. Your body is like a gasoline, like your car, right? If you don't put gas in your car, your car is not going to go. Our body works the same."
Goodis believes eating often helps those trying to lose weight stay in a calorie deficit because they know their next feed is never far away, so smaller portions are easier to enjoy.
"They eat small, but they know that in two hours they're going to eat again and be like, 'okay, that's not that bad,'" she said.
This is one of the reasons Goodis believes you should avoid eating out as much as possible if you're trying to lose weight - restaurant food tends to be extra calorific because there's often lots of oil and butter added which, although delicious, can ramp up the calories drastically without you realizing.
"I don't care how healthy the restaurant is, you don't know how this food is cooked," she said. "They put a lot of salt and oil in the food, so I don't trust any restaurant. If you're on a real diet, I don't trust any restaurant besides my kitchen."
When it comes to losing fat, Goodis believes it's 90% down to diet and nutrition, and that you don't even have to go to the gym if you don't want to.
"If you follow your diet, go for a little walk three times a week, you will lose weight," she said.
And on the flipside, even if you're training multiple times a week in the gym, if you're overeating - even "healthy" foods - you won't lose weight, according to Goodis.
"Everything is portion control," Goodis said, adding that she recommends people start measuring their foods if they've never done it before so they know how much they're eating.
Gaining muscle, strength, and sculpting a "toned" physique, however, is a different matter, and that definitely requires exercise - Goodis favours a mixture of strength-training and pilates.
Related video: Jennifer Aniston says she's on the 16:8 intermittent fasting dietbut what is that? [via Health]
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A celebrity personal trainer says intermittent fasting is bad for weight loss, and that you should eat every 2 to 3 hours instead - msnNOW
Posted: January 26, 2020 at 4:46 pm
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Australian actress Rebel Wilson is sticking to her 2020 gym goals. In a progress photo posted to Instagram this week by her personal trainer, Jono Castano, Wilson looks noticeably leaner, which Castano attributes to her work ethic: "Friday vibes but @rebelwilson has been putting in the yards 7 days a week!" He writes. "Proud of you gurl."
The post also includes a video of Wilson at the gym, crushing it at a battle rope workout.
It's all part of Wilson's resolution to get fitter during her self-titled Year of Health.
"Okay so for me 2020 is going to be called 'The Year of Health,'" she wrote on Instagram at the start of January. "So I put on the athleisure and went out for a walk, deliberately hydrating on the couch right now and trying to avoid the sugar and junk food which is going to be hard after the holidays Ive just had but Im going to do it! Whos with me in making some positive changes this year?"
Wilson's weight loss began during filming for the 2019 musical Cats, during which she performs a solo dance number. In an interview with Entertainment Tonight, Wilson revealed that she lost eight pounds in under a week while shooting, due to the intense physical activity of the dance routines and the high temperatures on set.
"I lost eight pounds, shooting my number, in four days," she said. "One, because there's a lot of physicality... but also, they heated up the set very high, to almost 100 Fahrenheit, so that we could never cool down. These people are like, the best dancers in the whole world, so they can't cool their muscles down or they could get an injury and they'd be out of the film... So they'd heat up the set like a sauna so we would never cool down, but made it pretty uncomfortable."
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Rebel Wilson Reveals Her Weight Loss Transformation on Instagram - menshealth.com
