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Coffee With Lemon for Weight Loss – Can Adding Lemon to Coffee Help You Lose Weight? – GoodHousekeeping.com

Posted: December 19, 2021 at 1:49 am

Did you ever wonder why coffee bars don't offer a lemon-flavored latte? Well, not only does the idea of squeezing a sour lemon in a bitter cup of joe not have nearly the same flavorful appeal as adding cinnamon or chocolate, but the acid in the lemon juice would curdle any milk smoothing out your drink. Still, this hasn't stopped a barrage of TikTok users from mixing instant coffee with hot water and lemon juice, sucking it down with a comedic grimace on their face, and claiming that the drink is a fast and easy way to lose weight. In fact, the hashtag #lemoncoffee now has more than 8 million views, and there are countless YouTube videos claiming the coffee-lemon hack is the "Best Belly Fat Burner!!" magically melting away the pounds in just 3, 7 or 9 days.

Oh, please.

My first thought when I heard about this trend is that it doesn't sound very tasty! says Alexandra Sowa, MD, a metabolic health physician, clinical professor medicine at NYU School of Medicine and founder of SoWell Health. (While coffee swimming with lemon juice does sound rather mouth-puckering if you're used to a creamy, sweetened morning brew, there is an Algerian tradition of drinking Mazagran, which is basically iced coffee with a slice of lemon.) But as far as weight-loss goes? "There is no evidence that there is any particular benefit in drinking these two ingredients together," Dr. Sowa says.

So where did this idea come from, and how did it take off? Well, if you think back to the craze for Bulletproof Coffee a few years back, plus the long history of detox teas, celery juice diets , apple cider vinegar and every other liquid-based weight-loss hack of the last few decades, there has always been an idea that chugging down some magic potion can give you the body you desire, without having to adjust your eating or exercise habits. And this one in particular combines two things you probably have on your kitchen counter right now. "It's most likely appealing because the combo is easy, inexpensive and natural, points out Florida-based dietitian Maryann Walsh, RD. There is confusion about so many things in the world of nutrition like artificial sweeteners, dairy products and GMOs, so by using two items which are pretty much as close to natural as possible, coffee and lemon, you're likely to gain trust easily, even when the actual science of whether or not this combo actually works is lacking.

Editor's note: We want to acknowledge that weight loss, health and body image are complex subjects before deciding to go on a diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture.

As far as TikTok trends or "challenges" go, at least this one seems fairly harmless. It reportedly gained traction when someone edited clips of a noted Los Angeles eye doctor to make it look as if he endorsed the drink (spoiler alert: He did not). But most importantly, it combines two pieces of science that have a little bit of truth behind them, making it just believable enough to gain traction.

Black coffee, which is almost calorie-free, has long been a staple of diet plans. That's of course thanks to the caffeine, a stimulant that can rev up your body's engine for the day. Dr. Sowa explains how: Caffeine works by blocking a neurotransmitter called adenosine, which can lead to an increase in stimulating neurotransmitters like dopamine, which helps you feel more awake and energizedthats why we all reach for our morning coffee, she says. While there is some evidence that this may process may increase your basal metabolism rate (the amount of energy your cells burn simply by keeping your basic body functions chugging along), Dr. Sowa points out that to get this benefit, you would need to drink caffeine in large quantitiesone study estimated the amount at four cups a dayand that would affect your health in other ways, including decreased sleep, increased anxiety, and dehydration. Plus, any boost would be short-lived as your body began to tolerate the caffeine, Dr. Sowa says. No doctor I know would ever recommend this as a way to lose weight, she adds.

On to the second ingredient in this magical brew, the sunshiny citrus fruit, lemon. You may have heard that drinking lemon water can help you lose weight, but the emphasis here should be on the second word in that phrase, not the first. There's nothing magic about lemonIt's about staying hydrated by drinking water, and the lemon just adds flavor, says Dr. Sowa. There are some complex biochemical processes behind it, but the most basic element is that it drinking water keeps you full. We get these hunger signals to our brain that are often really thirst signals, but your body knows that if it tells you to eat something, in the process of eating, you'll generally consume water. By just staying hydrated, you can generally quell some of those signals.

And then, of course, there is this simple fact: You may read about lemon water being beneficial for those trying to lose weight, but often this is simply because the person is swapping out sugar-sweetened beverages for the lemon water, Walsh adds.

Hey, if you happen to like the taste of lemon in black coffee, go ahead. In the name of science and journalism, I tried it and found the flavor surprisingly okaybracing, but not as bitter as expected, though I have no plans to replace my daily oat-milk latte. If you do replace a very caloric morning drinksay, a Venti Pumpkin Spice Lattewith unsweetened black coffee with lemon, then yes, there might be some weight-loss benefit. But rather than take the joy out of your morning ritual by forcing yourself to drink something you don't like, take this advice from Dr. Sowa: Simply drink a tall glass of water as soon as you wake up, to make sure you're hydrated, and then enjoy your usual, lemon-free cup of coffee. Please remember that any health or weight loss hack that sounds too fast, too easy, or too good to be true generally is, she says.

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Surprising Exercises That Will Drive Your Weight Loss, Say Experts | Eat This Not That – Eat This, Not That

Posted: May 23, 2021 at 1:52 am

When you combine the words "exercise" and "losing weight" in your mind, it may conjure images of people miserably slogging through rounds of burpees in pools of sweat like you'd see on TV shows like The Biggest Loser. And while hardcore exercises such as running, doing deadlifts, and performing HIIT exercises are all really great ways to burn fat and lose weight, you don't have to be going to the extreme with your regimen to lose a few pounds. In fact, there are plenty of great types of exercise that secretly masquerade as "fun" but are in reality excellent ways to lose weight. To know what they are, read on, because here are just a handful of them. And for more great workouts you should try now, don't miss The Secret Exercise Trick for Flatter Abs After 40.

Fatima Cody Stanford, MD, a Harvard-educated physician and obesity specialist, is a major proponent of jumping on a trampolinein fitness terms, also known as "rebounding"for helping lose weight, especially among obese people. "The trampoline is low impact on joints," she says. "Using a fitness trampoline can help for those that may have excess weight or may have joint issues associated with the excess weight. Also, it is quite a fun activity to engage in!"

According to NASA, jumping on a trampoline is more effective at building muscle masswhich helps you lose weightthan running. Further studies have found that rebounding is terrific for balance, helping with back pain, controlling your blood sugar, and helping you lose weight. And for more great workout advice, see why Science Says This Is the Single Best Abs Exercise You Can Do.

You probably know that rock climbing looks hard. You definitely know that it looks super cool. But until now you probably didn't associate this heavily upper-body activity with the words "weight loss." But it's true: You can climb your way to less pounds.

Though there's far more to it than this, rock climbing is at heart a strength-training exercise: You're constantly using your body's major muscle groups in the ways you would lift weights. More muscle growth means more calorie burn, and you'll burn a ton of calories while fighting your way up a rock face. You'll work your core, your arms, your glutes, and your back. "Rock climbing is an excellent way to drop a few pounds," says WebMD.

Also, have you noticed that all avid rock climbers are super skinny? Some of that is genetics, but some of that is because they climb rocks for fun. "Rock climbing is one of the most strenuous sporting activities you can do," writes Rock Climbing Central. "It requires you to use your hands and legs to pull and push your body up as you scale the heights."

If you're one of those people who still thinks yoga is just "stretching," you have so much to learn. In addition to all of the things great exercises dochiefly, burning calories and strengthening your musclesyoga will sync your mind and your body in ways that will ultimately help you shed pounds.

"Yoga creates a deeper awareness of your physical and mental state, linking the breath to the movement of the poses (asanas)," yoga teacher Alexandra Baldi explained to Women's Health UK. "This deeper awareness creates mindfulness and a greater intuition with your body, two key factors essential for weight loss; whether it's making healthier eating choices or knowing when to pull back to prevent too muchcortisolin the body, a serious detriment to weight loss."

Say what you will about the culture or the clothes, but if you walk and carry your bag, golf can be a tremendous workout that can help you lose weight. Recently, the folks at the UK-based website Skilled Golf took historical research data from Harvard University and combined it with other datasets they analyzed to reveal which of these more "leisure" sports are especially great at burning calories in a more real-world setting. By their calculation, if you were to walk a full 18 holes while carrying your own clubs, which usually takes roughly four hours, Skilled Golf estimates that an "average, healthy, and able-bodied person weighing approximately 155 lbs" would burn upwards of 1,640 calories.

If you're not sold, see how one woman lost 20 pounds playing golf.

Despite what you may have heard from any hardcore distance runners or weightlifters you happen to know, walkingwhen paired with a healthy dietis an effective way to lose weight. According to a study published in theJournal of Exercise Nutrition & Biochemistry, researchers who studied the effects of walking on obese women found that it was especially effective at reducing belly fat, while also improving the body's insulin response. Another study, published in the journal JAMA Internal Medicine, found that sedentary men and women between the ages of 40 and 65 managed to lose weight when they walked for 12 miles every week without meaningfully changing their diets. And for more life-changing exercise advice, see here for the Secret Exercise Tricks for Keeping Your Weight Down for Good.

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‘They rely on you being intimidated’: Local elected officials in the US describe how police unions bully them – CityMetric

Posted: August 18, 2020 at 11:54 am

Eight years ago, then-Costa Mesa City Council member Jim Righeimer had anunforgettable encounter with police after a visit to his local Irish pub.

Skosh Monahans was owned by a fellow local council member and it wasnt unusual for Righeimer to hang out at the bar, trading gossip and sampling the menu. That summer, political conversation in the Orange County, Californiacity was dominated by upcoming elections and a contentious debate over police union contract negotiations.

But what would make this August 2012 evening so memorable wasnt any juicy political tidbit exchanged at the pub. It was the private investigator who followed Righeimer home.

The private eye was a former police officer, ChrisLanzillo, whod been pushed out of a neighbouring citys police department. His agency was hired by a law firm that catered to law enforcement unions across the region, including the Costa Mesa local. Lanzillo had been staking out Skosh Monahans with a couple of colleagues stationed inside the bar, court documents and local news coverage attest.

The detective no doubt saw Righeimer's drive home as a potential coup. As he followed the councilman home, Lanzillo called the police.

Several minutes after Righeimer walked through his front door, he recalls, a police officer rang his doorbell and demanded he take a sobriety test. Righeimer passed he'd only been drinking Diet Cokes that night.

My mind's going 90 miles an hour, and I just said 'this is crazy, we're in the middle of negotiations on a contract and I get a guy on a DUI at my front door,' the former councilman recalls. Then his wife spotted the car that had followed the unsuspecting Righeimer home from the pub.

They ran out to confront Lanzillo, who sped away. But they managed to confirm his identity, kicking off a years-long legal confrontation that would end with the detective being sentenced to a year in jail on three counts of conspiracy and one of false imprisonment. (Further details emerged too, including the discovery of a GPS tracker in another councilmans car.)

The Costa Mesa police union denies any direct involvement in the operation, and broke its contract with the detectives law firm, which was subsequently shuttered, shortly after the incident at Righeimers home.

Despite his eventual legal victory, Righeimer says his experience is an extreme example of the power that police unions can wield over municipal politics in America, and the unique kinds of pressure the unionsare capable of bringing to their confrontations with the local officials they are meant to answer to.

It may sound like a pretty cheesy novel, but what happened to me was the very tip of the systematic structure of how it's done, says Righeimer, who is a conservative Republican with law enforcement officers in his family.

Even in my case, we kind of won. But the lesson wasn't lost on other elected officials, Righeimer says. They see all that and think, Damn, I don't want to go through this. I don't need this shit.

CityMetric spoke with 10 former and current elected municipal officials across the United States, who testified to the unusual challenge of negotiating with police unions and the particular pressure campaigns they can bring to bear. The local leaders CityMetric interviewed described facing aggressive and confrontational tactics, which are strengthened by law enforcement unions ability to play on the publics fearof crime. That combination poses a special challenge to the public officials who pursue policies that might meet resistance from law enforcement, including over issues of funding, oversight and contract negotiations.

Law enforcement unions wield impressive influence in the US, in part because they arent prohibited from being involved in political campaigns or supporting candidates. (David McNew/Getty Images)

Police unions in America emerged in their current form in the 1960s, in the wake of successful organising campaigns by other government workers. But they behave quite differently from the rest of the US public sector labour movement, often championing conservative politicians and aggressive law enforcement policy even as violent crime in America fell to 50-year lows.

While they are distinct from the departments they negotiate with over wages and working conditions, the unions often serve as the id of the institution. They routinely stake out combative stances on criminal justice issues and fight for levels of protection for their members that seem to encourage the use of force.

Theyve gone so far to the other extreme all across the country, talking about how elected leaders have blood on their hands and are making communities less safe, says Greg Casar, a city council member in Austin, Texas. I dont think they always realise how that can make people scared, given the fact that they have been entrusted with the ability to use force in our society. It's really irresponsible for people in their position to be acting the way that they do.

Law enforcement unions wield impressive influence in the US, in part because they arent prohibited from getting involved in political campaigns or supporting candidates, unlike their counterparts in Canada, Australia, the United Kingdomand New Zealand. Researchers from Stanford and the University of California, Berkeleyhave found that when police unions are politically engaged in elections, they reap even greater wage and benefit increases than those that only engage in collective bargaining.

Furthermore, in many local elections in less populous areas of the US, organised interest groups are thin on the ground especially as much of the rest of the US labour movement has withered giving police unions organisational heft that may otherwise be lacking. They have also benefitted greatly from having allies in both the Republican and Democratic parties. In Texas, police and firefighters are the only public workers who can collectively bargain, and when then-Wisconsin governor Scott Walker sought to crush his state's public unions, he exempted police and firefighters from his crackdown.

The kinds of pressure that police unions can wield is distinct from other interest groups, even other municipal unions. Their tactics trade on the police departments duty to protect citizens, but the unions have the latitude to go above and beyond what police department leadership, with its direct ties to the mayor, would be willing or capable of doing. Local leaders told CityMetric about facing a kind of militancy from police unions that they dont see in negotiations with other interest groups.

The police union has always been the most aggressive at the negotiating table, pushing back on any efforts to instill discipline, says Sam Adams, the former mayor of Portland, Oregon. You go into dealing with a police union knowing that it was almost always going to be conflict oriented.

Neither the Fraternal Order of Police nor the National Association of Police Organizations responded to interview requests for this story. But John Burpo, a retired consultant who worked as a negotiator for law enforcement unions, says that sometimes extreme tactics are required. Policing is relatively dangerous and emotionally strenuous work. Before they had unions, officers were poorly paid and had skimpy health care plans. Sometimes, Burpo says, they have tobutt heads with the powerful to get benefits commensurate with the stresses of the job.

I was known as a bomb thrower. I followed the principles of Saul Alinsky, and his thing was if you dont have as much power as the people you are confronting, you have to do things that make people uncomfortable, Burpo says.

But Burpo emphasises that, in his experience, clashes with local officials are actually rare. (In regards to Righeimers case, Burpo says, Thats extremely extreme, I wouldn't recommend that, I wouldn't do it, thats total bullshit.) He has used hard-nosed tactics, including digging up embarrassing details from a public records request on an officials out-of-town expenses, but he emphasises that such cases are tough on everyone involved and should be avoided if possible.

Normally most negotiations are settled, 95% of them, but there are just times when you have to go that extra mile, says Burpo, who co-wrote a widely shared book on successful negotiation tactics for police unions. I prefer not to use those tactics because it's hard on everybody: the city council, the membership, our leadership. But sometimes you have to do that little extra thing.

A favourite move is to warn that local politicians are courting danger by not giving police departments the funds they say are needed to keep residents safe. During New Yorks fiscal crisis in 1975, the police union printed pamphlets in reaction to proposed budget cuts, headlined with a hooded skeleton and the words Welcome to Fear City.

Under those circumstances, the best advice we can give you is this: Until things change, stay away from New York City if you possibly can, the union warned tourists.

More recently, billboards have been employed for similar purposes. In 2010, the Stockton, California, police union rented huge signs reading "Welcome to the 2nd most dangerous city in California Stop laying off cops." (They also bought the house next door to the city managers home, the Los Angeles Times reported, and operated a backhoe in the yard during his childs birthday party.) In 2013, the Memphis police union rented billboards on the way into town that read, Danger: enter at your own risk, this city does not support public safety. This summer the Baton Rouge Union of Police posted billboards that read Enter At Your Own Risk and 5th Deadliest City in America.

This tactic was even recommended in a police union playbook posted on the website of the now-defunct law firm that hired the detectives who shadowed Righeimer and his allies. Nothing seems to get more attention than a billboard entering the city limits which reads that crime is up and the City could care less about your safety, reads a sentence from the document, which was posted on local blogs in 2012. It also advises police unions to heavily play up the danger of crime during contract negotiations.

More extreme, politicians say, are the instances when police officers and their unions have slowed down their work or selectively conducted their duties to turn up the pressure.

This is the challenging thing about having a group of employees who are authorised to use force, and who we rely on in very vulnerable situations, says Minneapolis city council member Steve Fletcher. There's that kind of implied reminder that officers can use independent judgement to use force on you or not, create consequences for you or not,protect you or not. That does create leverage, and that leverage can be exploited.

Fletcher believes he first won the ire of local law enforcement when he co-authored a budget amendment in 2018 that took $1.1 million from a proposed budget increase for the police department and redirected it toward non-police community safety strategies.

The police union began attacking Fletcher politically, but more troublingly he started to get complaints from business owners and constituents who said that officers were delaying response times in his district. The officers claimed the department couldnt possibly spare the resources after Fletcher's amendment.

They'd show up 45 minutes later and say, Well, we would have loved to come, but talk to your councilmember about why we cant, Fletcher says. Many of my constituents were given the very strong impression by MPD that we had somehow just created a situation where they couldn't respond to 911 calls.

John Elder, director of the MPDs Office of Public Information, saysthat a greater volume of emergency calls can create delays.

I am unaware of any officer saying that however I am not with them 24/7 either, Elder wrote in an emailed response to queries about Fletchers statement. I will tell you that we have seen an uptick in calls for service and this will certainly delay response times. Officers are well aware of their responsibility to respond to 911 calls and address them appropriately.

Municipal politicians in other cities attest to seeing similar tactics.

In Syracuse, in upstate New York, council member Tim Rudd reports similar statements from police officers during recent contract negotiations. At a community meeting in his district, as the Syracuse Common Council debated a pay increase for law enforcement, police representatives claimed that the current conditions made it hard for them to get their jobs done.

[They are at this meeting saying] our guys don't feel supported, it's really rough, they're so down, so it's hard to respond the way we should, Rudd says. They're basically telling people that we didn't get our pay raise, so we can't do that. They rely on you being intimidated and shutting down and letting them do whatever they want.

People carry signs during a "Defund the Police" march in Seattle, where the police union ran a campaign last year to vote city council members out of office. (Jason Redmond/AFP via Getty Images)

In Seattle last year, the police union ran a campaign encouraging voters to vote out the city council. (Still, the police budget had been increased by over $100 million over the previous four years, and a generous new contract was approved.)It didnt work the most targeted politicians won re-election but the tactics used to supplement the campaign should sound familiar to Steve Fletcher and Tim Rudd.

Most disturbing to me was a near constant refrain that I heard from constituents calling SPD for help that they were told by officers that the council has tied their hands, says Lisa Herbold, a member of the Seattle City Council and chair of the Public Safety and Human Services Committee.Of course individual council members don't decide what laws SPD enforces or doesn't enforce.We aren't in the chain of command.

Similar dynamics have played out in New York City, where Mayor Bill de Blasio was elected on a platform of police reform and ending stop-and-frisk. Several early confrontations with the citys many police unions resulted in a work slowdown colloquially known as the blue flu as officers protested what they saw as the mayors anti-law enforcement bias. (Police officers are generally not allowed to strike, so sick-outs and other kinds of informal actions are occasionally pursued instead.) Mayor de Blasio backed off his police reform priorities in the face of union protests, and in the aftermath of George Floyds death received considerable criticism for his deferential attitude toward the policeduring the protests and unrest that followed.

Local elected officialslike de Blasio have often been loath to go against police departments or their unions because they do not want to be tarred as anti-law enforcement or soft on crime.

The endorsements of police unions are often valued by mayors and city council folks in elections because theres a law-and-order constituency of people who care about crime, says Daniel Disalvo, professor of political science at the City University of New York. The image of being with police and other [law enforcement unions] can be important [in an election].

But University of Michigan Ann Arbor professor of history Heather Ann Thompson argues that this power is less about the police unions, per se, than the pervasive law-and-order ideology that lived on long after crime began dropping sharply in the mid-1990s.

The bullying works not because they are unionised, but because in the public's racial imagination if we don't have police, we're going to descend into chaos, Thompson says. They can play that card, which makes mayors shake in their boots and the media pay attention. That gives them enormous power, because we've already drunk the Kool Aid that we need a massive militarised police force in this country or we're going to fall apart at the seams.

For Thompson, the conversations about changing how police departments behave and what their duties are, which she sees occuring after George Floyds death, can shake this power.

If we re-examine why we need police in the first place, then that bullying would be a hell of a lot less effective, Thompson says.

She also argues that the work slowdown in New York City undermined the unions point, as crime did not skyrocket in response to the dramatic decline in arrests. In other cities with low crime rates and more progressive politics, police union tactics and the ideology that empowers them have been similarly undermined.

In San Francisco, the extreme rhetoric of the police union has rendered it all but ineffectual as a political actor. In the recent district attorneys race, law enforcement unions from across the state pooled resources to defeat progressive candidate Chesa Boudin, who won despite the unions spending over $650,000 to campaign against him.

No one at this point who runs for office in San Francisco and is a serious candidate seeks their support, says Matt Haney, a member of the Board of Supervisors (San Francisco's equivalent of a city council). They don't have a whole lot of leverage over elected officials here because they've worked themselves into irrelevance. Now they just throw bombs from the outside.

But San Francisco and New York are among Americas safest and wealthiest cities. There are counterexamples where police departments seem to have slowed down although they deny these are organised efforts andcrime rates didspike, such as in cities like Baltimore and now, it appears, Minneapolis.

The real test of the continued strength of aggressive police union strategies will be in cities that arent so unusually blessed. Like, for example, Santa Ana, California.

In 2018, Celia Iglesias decided to run for an open city council seat. The longtime school board member is a Republican, and she ran on an anti-tax platform. In particular, an increase to the citys sales tax already one of the highest in Orange County captured her attention and her ire.

The majority Latino Santa Ana is also one of the poorest municipalities in the region, and sales taxes fall especially hard on lower-income and working-class people.

Iglesias won a seat by running against the tax and with promises of spending on basic services like street maintenance and after-school programs.

But she didnt hold on to it for long. After voting against a wage increase for police officers, and to retain the services of a city manager who clashed with the union, the Officers Association waged a recall campaign against her, spending over $300,000 to oust her in 2019 alone.

In the midst of the Covid-19 pandemic, but just before the police killing of George Floyd in Minneapolis, the effort succeeded. Less than two years after she took office, Iglesias lost her job.

He [Union president Gerry Serrano] wants to use me as an example to say, This is what's going to happen if you cross me, Iglesias says.

Serrano denied that Iglesias's vote against additional police spending spurred the recall. In a letter sent to the Orange County Register, he said that her illicit behavior was the cause of the recall effort. In the missive he accused Iglesias of undermining other city services and opposing affordable housing.

But Righeimer, of neighbouring Costa Mesa, agrees with Iglesiass analysis of what happened. Although he doesnt know of any illegal bullying tactics used against her, he sees a connective thread between their cases. In both, the police union responded to criticism even from a conservative Republican with an overwhelming display of political force.

Her vote didnt affect the end result. The new police contract had a majority of votes, but the police union head just was having none of it and needed to explain to everybody in politics how it's done, Righeimer says. Part of that process is you have to have some scalps. They have to show everybody what they can do to you.

Iglesias says that her experience has only inspired her to keep fighting, especially in the wake of the resurgence of Black Lives Matter and calls to defund the police. Despite her loss, she believes things have changed so much in just the past few months that the police unions endorsement would today be a kiss of death in Santa Ana.

Iglesias plans to test that hypothesis by running for mayor this fall.

A lot of voters in Santa Ana are waking up and saying, No more police union stronghold in city hall, Iglesias says. Right now, I feel like the recall and everything is working against them. Any candidate who gets supported by the police union now is going to be a no-go for a lot of voters. We all want public safety, but at what cost?

Jake Blumgart is a staff writer at CityMetric. Alexandra Kanik contributed to this report.

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15 books about running to read when in lockdown – Runner’s World (UK)

Posted: April 1, 2020 at 4:43 am

Im finally going to have some time to read! If youve thought that in the last couple of weeks, then youve clicked on the correct link. You might not be able to clock up as many miles as usual during the UK lockdown for the coronavirus pandemic, but this doesn't mean you can't read about the noble art of putting one foot in front of the other.

So, if you are looking to get stuck into a book, here are our top 15 books about running to read in isolation.

1What I Talk About When I Talk About Running

In this memoir, celebrated author HarukiMurakami looks at his life through the lens of running. He reflects on how running has changed his life and his writing, and providesanecdotes of the many races hes taken part in including a 100km ultramarathon.

2Jog On: How Running Saved My Life

Jog On is about the positive impact that running can have on your mental health. Bella Mackie ended her twenties struggling with the heartbreak of a divorce and the underlying mental health problems that caused her anxiety and depression. Then she started torun and things started to change. Through this book, Mackie shares her experience with funny, moving and motivational stories that will help you want to get out there.

3Your Pace or Mine? What Running Taught Me About Life, Laughter and Coming Last

Summersdale Publishersamazon.com

Lisa Jackson started running when she was 31 and since then shes ran more than90 marathons. In this book, Jackson tells her story and the story of the people she has met during this time, from tutu-clad fun-runners to 250-mile ultrarunners. She writes about the importance of embracing the beauty of running whether you are a complete beginner or a veteran, saying that running isnt about the time you do but the time you have.

4Eat and Run: My Unlikely Journey to Ultramarathon Greatness

Scott Jurek was a dominant force in the early days ofultrarunning, winning the prestigious Western States 100 seven years in a row, from 1999-2005. And he did it all on a vegan diet.In Eat & Run, he tells us about his life and career, growing up hunting, fishing and cooking meat every day, beforebeginning his ultrarunning career and vegan diet. In this book, you will find inspiring stories alongside Scott's favourite vegan recipes.

5Running Like a Girl

6.99

Running can be brutal. Weve all been there and, even if we dont want to admit it, we all have those days when you get out there, start running and just hate it all the way. In Running Like a Girl, Alexandra Hemingsley talks about her experience trying to get into running and how awful, especially at the beginning, it can be. This honest, fun and inspirational book will help you to understand that its OK to hate exercising you just need to keep at it and find new ways to motivate yourself.

626.2 Miles to Happiness: A Comedians Tale of Running, Red Wine and Redemption

A book about running written by a comedian:what could be better? RW columnistPaul Tonkinson set himself the challenge to beat the three-hour mark at the London Marathon. In this book, he tells us about his adventure training for it, but also the troubled upbringing that inspired him to run in the first place. Full of wit and hard-won wisdom, Tonky's book will inspire and amuse in equal measure.

7Feet in the Clouds: The Classic Tale of Fell-Running and Obsession

6.81

Feet in the Clouds is a celebration of the obscure Northern sport of fell running, the ancient art of running very quickly up and down a hill ormountain.In this book, Richard Askwith explores the characters, history andrituals that make fell running so special. Alongside interviews with some of the greats of the sport, such as 'Iron' Joss Naylor and Billy Bland, Askwith details his own attempt to complete the gruelling Bob Graham Round, a gruelling 66-mile route in the Lake District that must be completed within 24 hours.

8Fat Man to Green Man: From Unfit to Ultramarathon

amazon.co.uk

Ira Rainey used to be overweight and unfit, and it wasnt until one of his friends was diagnosed with terminal cancer that he realised he needed to drastically reassess his lifestyle.Through humorous and emotional anecdotes, Rainey tells us this story, culminating in an attempt at the Green Man ultramarathon.

9Running with the Kenyans: Discovering the secrets of the fastest people on earth

Adharanand Finn grew up in the English countryside and had always loved running. He started out following a career in journalist but, by his mid-thirties, realised that he still wanted to know how good a runner he could be. So, he moved to Kenya to learn from the best runners in the world. In this book, he tells us about his experience running with the Kenyans, following his dream and what we all can learn from the worlds greatest distance runners.

10Born to Run: The Hidden Tribe, the Ultra-Runners, and the Greatest Race the World Has Never Seen

7.72

Christopher McDougall started this book to find the answer to a simple question: why does my foot hurt? To do so, he ventured to find the worlds most secretive distance runners, the Tarahumara Indians of Mexicos Copper Canyons. In this fast-paced running classic,McDougall discusses theTarahumaras unorthodox runningtechnique, why he believes modern-day running shoes are injuring people,and how he turned himself from an injury-prone plodder to someone capable of completing a50-mile race through the Copper Canyons.

11Ultramarathon Man: Confessions of an All-Night Runner

8.19

In this memoir, we hear the story of Dean Karnazes, an ultrarunner whos taken his passion for running to the next level. To raise awareness of youth obesity and urge Americans take up running and exercise, he ran 50 marathons, in 50 states in 50 days. Karnazes also went on to262 miles in one go, the equivalent of 10 back-to-back marathons. In this book, he answers some of thequestions he routinely gets asked. Chief among them:Are you insane?

12Grit: The Power of Passion and Perseverance

A psychologist looks at the achievements of less gifted people and finds that passionate persistence, aka grit, is their secret to victory. In this book, we learn the science behind 'grit' and the practical things you can do to find yours.

13Once a Runner: A Novel

US$10.23 (40% off)

In this book, John L. Parker, Jr. tells the story of Quenton Cassidy, collegiate runner at the fictional Southeastern University, who dreams to run a four-minute mile. But when he is about to reach his dream, he is suspended by the track team for getting involved in an athletes protest against the Vietnam War. Quenton decides to retreat into the countryside, under the tutelage of his friend and mentor Bruce Denton, and train for the race of his life. Originally published in 1978, this book is a masterpiece of running literature that any runner should read.

14This Mum Runs

7.37

This is the story of Jo Pavey RW contributing editor,mum andfive-time Olympian who won the 10,000m at the European Championships after having given birth just eight months before. Shes been called Supermum, but in this book, Pavey talks about her experience as just the same as every mother juggling a working life and a family. A heart-warming and uplifting book.

15Never Wipe Your Ass with a Squirrel: A trail running, ultramarathon, and wilderness survival guide for weird folks

9.85

A guide to the deepest secrets of trail running and ultramarathons. Runner Jason Robillard offers tips and tricks to running in the wilderness (including the sage advice to never wipe one's ass with a squirrel). Equal parts funny and practical, it's an entertaining guide for runners looking to embrace their wild sides.

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Reasons why you’re gaining weight out of nowhere – Thehour.com

Posted: March 4, 2020 at 10:42 am

Reasons why you're gaining weight out of nowhere

Its understandable when you gain a few pounds after a vacation or if you break your ankle and spend six weeks propped on the couch binge watching cooking shows (and the sweets to go with them).

But when you can't zip your jeans for no reason at all you swear youre not eating any more or exercising any less it can feel like theres some dark magic at play. You may find yourself standing on the bathroom scale, screaming into the void:

Most likely, theres something in your life thats shifted just enough to make a difference, but not so much that youd notice, says Dr. Alexandra Sowa, an obesity specialist and clinical instructor of medicine at NYU Langone Health. I see this all the time. You may not step on the scale for a while, and you feel like you havent changed anything, and all of a sudden you go to the doctors office and notice youve gained 10 or 20 pounds, she says.

But that doesnt mean its your destiny to go up another size every year. Here are some of the most likely reasons for unexplained weight gain, and how to stop it in its tracks.

If youve been battling weight issues for a while and none of your efforts are moving the needle, make an appointment with your primary care doctor or a weight-management physician, who can assess you for insulin resistance or prediabetes. Your doctor can also test you for hypothyroidism, in which your thyroid gland doesnt produce enough hormone, slowing down your metabolism and potentially leading to weight gain.

Insulin is the hormone that signals the body to pull glucose out of the bloodstream and store it in the muscles, liver and fat, explains Dr. Tirissa Reid, an obesity medicine specialist at Columbia University Medical Center and Diplomate of the American Board of Obesity Medicine. But when youre overweight, the cells dont recognize the insulin as well, so the pancreas has to pump out more and more sometimes two or three times the normal amount until the cells respond. This is also common in women who have polycystic ovary syndrom, a condition in which the egg follicles in the ovaries bunch together to form cysts.

These high insulin levels keep the body in storage mode and make weight loss more difficult, says Dr. Reid. The beginning of this road is insulin resistance when your pancreas is working overtime, but blood sugar levels are still normal. All that extra work wears out the pancreas until it can barely do the job of keeping the blood sugar in normal range. Left unchecked, insulin resistance can lead to prediabetes, in which blood-sugar levels are slightly elevated; if thats not treated, you can develop full-blown type-2 diabetes.

What you can do: The most effective way to reverse this trend is to eat a diet low in refined carbs and added sugars, and to become more physically active, since muscles respond better to insulin after exercise, says Dr. Reid.

She recommends either investing in a fitness tracker or simply using the one that comes with your phone. People hear you need 10,000 steps each day, which sounds intimidating, but you can also use it just to see where youre at and make doable increases, Dr. Reid says. If youre at 2,000 steps, try to go up to 2,500 a day next week and continue to increase. Swapping to foods with a lower glycemic index (GI) which means theyre digested more slowly, keeping blood-sugar levels steady is also important for controlling your insulin levels. Dr. Sowa recommends these lower-GI food swaps: riced cauliflower instead of white rice; zucchini spirals or shirataki noodles (made from plant fiber) instead of pasta; and pumpernickel or stone-ground whole wheat bread instead of white bread or bagels.

If youre up at night worrying about your aging parents or your kids, this can affect your metabolism. Stress and lack of sleep can cause a cascade of hormonal changes that change your metabolism and affect your sense of hunger and fullness, Dr. Sowa explains.

Stress pumps up the hormones ghrelin and cortisol, which increase your appetite and can make you crave carbs; at the same time, it dials down the hormone leptin, which helps you feel full. Not surprisingly, a 2018 Swedish study of 3,872 women over 20 years found the more stressed you are by work, the more likely you are to gain weight. Stress also affects your ability to get a good nights sleep, and we know that lack of sleep can also throw off your metabolism rates and hunger cues.

What you can do: You can manage your stress by downloading an app such that helps you work toward personal goals such as thinking positively and decreasing anxiety by sending you meditations and visualizations to do throughout the day. To sleep more soundly, you already know you should put down your phone, computer and iPad an hour before bedtime, but research shows that shutting out all light including that sliver of moon through your window can help with both sleep and metabolism. A study at Northwestern University Feinberg School of Medicine found that after subjects spent just one night of sleeping in a room with dim light, insulin levels the next morning were significantly higher than those who slept in complete darkness, potentially affecting metabolism rates. So consider investing in some good blackout curtains.

Were not 100% sure why, but its believed that histamines, chemicals produced by your immune system to fight allergens, have a role in appetite control, says Dr. Reid. That means that antihistamines may cause you to eat more, she says. A study from Yale University confirmed that there is a correlation between regular prescription antihistamine use and obesity. Dr. Reid points out that some antihistamines such as Benadryl also cause drowsiness, which could make you less apt to exercise.

What you can do: If you suffer from seasonal allergies and are constantly taking antihistamines, talk to your allergist about alternative treatments such as nasal steroid sprays, nasal antihistamines (which have less absorption into the bloodstream, and therefore less effect on hunger), leukotriene inhibitors such as Singulair or allergy shots, suggests Dr. Jeffrey Demain, founder of the Allergy Asthma and Immunology Center of Alaska. He also says that managing your environment using a HEPA filter, washing your sheets frequently in hot water and keeping pets out of your bedroom can help reduce the need for allergy medication. While youre at it, do an inventory of any prescription medications youre taking that are known to cause weight gain (including certain antidepressants, beta blockers, corticosteroids and the birth control shot) and discuss with your doctor if there are equally effective alternatives that dont affect weight, says Dr. Reid.

Anyone whos ever sat in a vinyl booth staring down a big bowl of pasta knows that portion sizes in America are large. But research from the University of Liverpool published in 2018 found after being served large-size meals outside the home, people tend to serve themselves larger portions up to a week later, meaning supersizing appears to be normalized, says Dr. Lisa R. Young, author of Finally Full, Finally Slim.

Here's what to do: First, Young suggests you spend a few days getting a reality check on how much food youre actually eating at each meal. When you pour the cereal in the bowl in the morning, pour it back into a measuring cup. What you thought was one cup might actually be three cups, especially if youre using a large bowl, she says.

Also, instead of relying on a government agency (or the chef at your favorite restaurant) at to tell you how much to eat, learn to listen to your own body, says Young. Serve yourself just one modest portion on a small plate, and when youre done, wait 20 minutes, she says. It takes that long for the hormones in your belly to reach your brain and tell it youre full. If you get to 20 minutes and your stomach is grumbling, have a few more bites.

Lets say you switched jobs recently, and dinner is now at 9 p.m. instead of 6:30. Or your new habit of streaming Neflix until the wee hours also involves snacking well past midnight. Even if youre not eating more, per se, this change might account for the extra pounds.

Theres a delicate balance between your circadian rhythm (the way your body and brain respond to the daily cues of daylight and darkness) and your calorie intake. That can mean that same sandwich that you eat at lunchtime may actually cause more of a weight gain when eaten at night. A 2017 study at Brigham and Womens Hospital found when college students ate food closer to their bedtime and therefore closer to when the sleep-inducing hormone melatonin was released they had higher percentages of body fat and a higher body-mass index. The researchers theorize this is because the amount of energy your body uses to digest and metabolize food drops as your inner clock tells it to get ready to snooze.

What you can do: There are a few life hacks to keep the late-night snacking to a minimum. Dr. Sowa suggests you commit to writing down every bite you eat after dinner: Whether its on a sticky pad or on an app, keeping track of what youre eating, how much youre eating and how youre feeling when you eat it will hold you accountable for the calories, and it will also help you figure out if youre truly hungry or just bored, she says. She also suggests capping off your evening meal with a brain-and-heart-healthy tablespoon of fish oil. Its a healthy fat that coats your stomach and makes you feel less hungry later, she says.

Each birthday you celebrate brings on one undeniable change: your basal resting metabolism (the rate at which your body at rest burns the energy you take in from food) slows down. Its not a dramatic drop, says Dr. Cheskin. But as you age, youre probably also getting less active and more tired, and your body tends to lose muscle mass, which burns calories more efficiently than fat. So even if youre eating the exact same amount of food as you did when you were younger, your body is simply not burning it off as effectively as it did during the glory days of your 20s.

Here's what to do: You can only budge your BMR a little, but there are a few things you can do to make the math work in your favor. The first is to build up your calorie-burning muscle, says fitness expert Dr. Michele Olson, a professor of sports science and physical education at Huntingdon College. Keep up cardio three times a week for 30 minutes, but add challenging weight training on top of that, she says.

Another metabolism-boosting strategy: Replace some of the carbohydrates in your diet with proteins, which take more energy to digest, therefore burning off more calories through diet-induced thermogenesis, as well as making you feel fuller for longer. Dr. Sowa suggests you eat about 100 grams of protein over the course of the day, filling your plate with lean chicken, fish, shrimp or plant-based proteins such as garbanzo beans, tempeh and edamame, to give your meals more metabolism bang for your buck. This may only add up to a weight loss of a few pounds per year, but combined with exercise, the cumulative effect can be significant, says Dr. Sowa.

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What Happened When I Said Goodbye to Sugar, and Hello to Whole30 – Chowhound

Posted: December 31, 2019 at 10:46 pm

All featured products are curated independently by our editors. When you buy something through our retail links, we may receive a commission.

If your new years resolutions include eating healthier, you might be considering Whole30in which case, check out this Whole30 diary to see what its like.

Theres nothing like a week in Vermont, home to cheese and creemees, and a trip to meat city U.S.A: Austin, TX to kick you into health gear. For me, getting back on track means another round of the Whole30.

Its now over a decade old, but for those who have no idea what Whole30 actually is, in simple terms, its cutting out (get ready for this!) sugar, alcohol, grains, legumes, and dairy. What in the world can I eat? A lot, actually, including meat, seafood, eggs, vegetables, some fruit, and good fats from oils, nuts, and seeds. You can consult theWhole30 program rules for much more in-depth information.

Whole30 may not be for everyone, but its most certainly for me. Ill be honest and say I wish I could live the lifestylebecause it really is a lifestyleall year round, but for now Ive settled into doing it every few months when I feel my eating habits spiral out of control and, more importantly, when I just feel plain old awful both physically and emotionally. But although I know it will make me feel better, its certainly not easy. Because wine. And cheese. And chocolate. Nuff said. But if youre organized, strong-willed and open to playing in the kitchen, youre fully capable of doing it. Plus, the benefits always outweigh the struggles, both of which you can read aboutalong with a ton of recipes and kitchen experimentationbelow in my consolidated diet diary:

Chowhound

So I never EVER start a new diet plan mid-week because Ill take any excuse to binge my way through a weekend before Im getting healthy. This is dumb, Im aware. But this time around I started on a Wednesday, a feat in and of itself. Of course, I ended up having a friends last minute birthday dinner. What to do? I ordered grilled fish, greens, and a seltzer while they had gooey, fancy gravy fries that looked like heaven in a bowl. To be honest, Im glad I didnt know of the plans ahead of time because I wouldve postponed my start date.

On Saturday, Day 4, I finally went for a run, but the rest of the day I hit the I dont care if its finally summer in New York I just want to sleep all day phase that you can find on the Whole30 timeline. However, I did try some new recipes, including Whole30s green cabbage slaw with Asian dressing and Pork Fried Cauliflower Rice from the One Pot Paleo book that I especially loved. I also made Whole30s Balsamic Roasted Brussels Sprouts and Sweet Potato side dish, and holy yum, these two dishes were good (and pretty simple too).

Related Reading: Whole30 Instant Pot Recipes to Rely On

Chowhound

While Week 1 ended with getting up early for a run, for the start of Week 2 I hit the snooze button no less than three times. And I never snooze! My pants also feel tight which is annoying, but I know I have to make it through these next few days to get to the good stuff. My willpower is also tested with a breakfast meeting full of carb-loaded, New York bagels. #Igotthis.

Over the course of cooking more at home, I achieved some self-discovery in the kitchen: I suck at making sauces. I made Whole30s Halibut recipe with Citrus Ginger Glaze (but I subbed cod).

The final dish was certainly edible, but Im not quite sure the orange glaze ended up in the right state. Was it the recipe, or my cooking competency? Hard to say, but its still worth a shot at making.

Another dish I discovered, which Ill go so far as to say is life-changing, is avocado baked eggs. HOW HAVE I NEVER TRIED THIS BEFORE?

Its perfect for a weekend breakfast when youre not on-the-go, and truly, its so delicious. With that being said, Im still working out the timing to get the eggs cooked just right. Pair it with no-sugar bacon (Whole Foods sells some options). Cooking tip: Paleo-style bacon tastes best if you really cook it until its crispy.

Another dish I made, which is great for both lunch at work and dinner at home, are these paleo chicken fingers.

They actually got rave reviews from my co-workers, which is huge, let me just saytheyre a picky bunch! I use Trader Joes tomato sauce in a can (always make sure to check your labels!) as a dipping sauce.

Alexandra Grablewski

I had to do something I NEVER do and thats send my food back, during a breakfast meeting no less, because my omelet had cheese in it. Fail. But lets be honest, I didnt stick to my guns for two weeks to ruin it just because Im embarrassed to say something, right? Heres a harsh, but predictable truth about doing Whole30: Its very hard to be social. And dont even get me started on going on a first date sans booze. But hey, if your friends/colleagues/awkward first dates are understanding, then you can make it work, not to mention that youll feel better when you dont wake up with a hangover or stuck in a food coma!

You can also show them how eating healthy can be tasty, which is why instead of going out to dinner with a friend one Saturday night I cooked for us. I took a risk by trying a new recipe, but wow, it officially tops the list of one of the best things Ive ever cooked. Period. Not just on Whole30. I made this Romesco Garlic Shrimp with Zucchini Noodles recipe, and thistime, I finally got a sauce right! Plus, my non-dieting friend loved it too. Wins all around. I also follow Whole30Recipes on Instagram and found an easy stuffed peppers recipe.

An easy one-pot weekend dish I made (which is great for lunch leftovers) is this slow cooker sweet potato, kale and chicken stew. I also discovered another easy lunch is shredding (aka ripping apart) a whole rotisserie chicken and adding some pieces with mashed avocado as a fake chicken salad. If you want to be fancy, you can make your own Whole30-approved mayo, but Im not fancy, plus I dont like mayo anyway.

Related Reading: The Best Healthy Meal Kits to Try in 2020

Alexandra Grablewski

By this stage, if not sooner, you realize you have no idea what day it is during your Whole30 because its become your everyday normal. This is the best part because you feel great, you look great, you dont feel like youre uprooting your life, and youre happily eating whole foods and cooking new recipes like its no big deal. Why is that? Oh yeah, because its not a big deal. And its a good thing too because in my final 9 days I have a July 4 BBQ/kids birthday party and I dont even feel like I have to miss out.

I also finally took a trip to the new Bareburger in my neighborhood. From all my Googling, it seems this is the place to go if youre Paleo/Whole30, and now that they dont use peanut oil, their fries are safe to eat! I got a burger wrapped in a collard green with a side of fries. Such a nice treat to eat out and not worry about every single little ingredient. Added bonus points: its also fast and cheap. But this is also where you can learn from my mistakes. Despite having read the Whole30 book countless times, I missed the part where you cant have French fries, even if theyre compliant. Fail! But the good news is I didnt eat anything Im not technically supposed to, its just the idea of fries they dont subscribe to.

In my final days, I also made Whole30s Chicken Cacciatore recipe and mashed cauliflower. Remember that whole not good at sauces thing? Well, it came back to haunt me, and while my cacciatore sauce was watery and ugly, it still tasted OK. I had a kitchen fail trying to make coconut cream, but again, the mashed cauliflower was good! Again, always remember to check your labels on coconut milk since only a few brands are Whole30-safe.

With that, Ive come to the end of my 30 days. Funny enough, I had no idea I hit the last day until it appeared on my calendar! I feel pretty great, I got a compliment on my skin yesterday, and I can totally have my tight pants on.

A few recipes I didnt cook this time around, but I made during the winter while on Whole30 and LOVED are:

I highly suggest giving these recipes, plus these favorites a shotwhether youre on the Whole30 program, or not. Yes, theyre that good:

Expert Tip! Here are some go-to food items that always save me throughout the program:

See more Whole30 tips from people whove done it, and youll be set up for success.

Robyn Ross was the Special Projects Director for TV Guide and is now a supervising producer at People. You can follow her on Twitter at @RobynRossTV and Instagram at @RobynRoss214.

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The Freshman 15: Calorie counting and disordered eating in college The – University of Delaware Review

Posted: November 11, 2019 at 11:49 am

Tara Lennon/THEREVIEW On top all the numbers they have to keep track of in their head, the students in personal health management classes have to count another aspect of their lives for a week: the amount of calories they eat.

BY TARA LENNONSenior Reporter

Students simultaneously keep track of various numbers in their heads: the number of assignments they have due in the upcoming week, the number of spare hours they have to watch television, the number of friends they have on Facebook.

On top of all that, the students in personal health management classes have to count another aspect of their lives for a week: the amount of calories they eat.

As an assignment, they keep records of this for a week during their nutrition unit. Every person, according to Laura Gimbutas, an adjunct professor of behavioral health and nutrition, requires a specific amount of calories to maintain a healthy weight. The amount in question depends on a variety of factors, including muscle mass, activity level, height, basal metabolic rate and other genetic variables.

For this assignment, students first take a quiz on myplate.gov to determine how many calories they need each day. The quiz takes a few of these factors into account, but it cannot predict a specific persons basal metabolic rate. Therefore, it only provides an estimation for daily caloric intake.

Despite the potential inaccuracy of this estimate, students in this class compare their caloric intakes and the amounts of nutrients they received to the recommendations provided to them.

Gimbutas said that the goal of this assignment is to provide students with awareness of how calories work, the role they play in maintaining a healthy weight, how many calories are in certain foods and what other nutrients are in the foods they eat.

However, such an assignment may have unintended, harmful effects on some students.

Anything health-related runs the risk of becoming unhealthy, Gimbutas said.

According to Gimbutas, the practice of counting calories can lead to unhealthy, restrictive behavior. She said the assignment is short-term because counting calories for a long-term period is not necessary and if a person is eating balanced meals, they will naturally maintain a healthy weight.

Counting calories as a short-term assignment, however, can potentially trigger longer term disordered eating patterns.

Sharon Collison, a registered dietician and instructor in clinical nutrition at the university, said that counting calories is a harmful practice for those who have an eating disorder, a family history of eating disorders or addiction or are at high risk of an eating disorder. Such an assignment, she said, will not cause an eating disorder, but could trigger or start one sooner than it would otherwise happen.

Ive seen people with eating disorders in my treatment who have told me that they remember it started when they did an assignment that looked closely at food intake, Collison said.

Alexandra Juliano, president of the universitys chapter of Project Heal, an organization with the stated purpose of raising money and awareness for eating disorders, said that recent research also shows that counting calories instills a diet mentality within people and could potentially cause disordered eating patterns.

Gimbutas said that the majority of students do not run this risk. However, she does communicate to her students that she would tweak the assignment to suit their individual needs.

Collison said that a better alternative to this assignment would be to track the calories of someone else, as some college students may find calorie counting a triggering practice.

According to the National Eating Disorder Association (NEDA), men and women are particularly vulnerable to disordered eating in college. Full-blown eating disorders begin typically between the ages of 18 and 21, and potentially, 4.4 to 5.9% of teenagers enter college with an untreated eating disorder. Experimentation with dieting can progress into pathological dieting and even further into a partial or full-syndrome eating disorder.

I think a lot of people probably have disordered eating or a poor relationship with food, Collison said. They dont trust their choices, they tend to have some black and white thinking, and they have guilt for eating foods they shouldnt be eating.

Juliano echoed the prevalence of disordered eating on college campuses.

Everywhere you go, theres someone to compare yourself to, whether its in class, in a student center studying, partying, the bars, Juliano said. I think a lot of college women have disordered eating behaviors and dont even know it because [their behaviors are] not necessarily diagnostic of a specific eating disorder.

She said that society has normalized unhealthy behaviors, therefore, students do not question their relationships with food.

Its almost a norm to skip dinner so that you can drink less and get more drunk, or skip dinner because formals coming up and you want to look good, Juliano said.

Although disordered eating may pose a threat to college students, many students use the phrase, The Freshman 15 to emphasize the threat of weight gain on college freshmen.

For kids that grew up in homes where they were overly healthy, they didnt have access to french fries and ice cream and now in college they have unlimited access to french fries and ice cream, Collison said. A lot of freshmen will overeat these foods because theyre not accustomed to having them often.

According to NEDA, freshmen gain between 2.5 to 3.5 pounds on average, far from the alleged fifteen pounds and only a half-pound more than the average of their peers who did not attend college.

Additionally, Juliano said that women naturally gain weight each year and, therefore, it biologically makes sense that students would gain weight. However, she said that students blame weight gain on their diet and cut their intake.

Students, according to Collison, rather than resorting to dieting, should trust their natural hunger cues and try to eat balanced meals along with their favorite foods to avoid restrictive eating patterns.

Juliano, personally affected by an eating disorder, now relies on intuition to guide her eating.

If I want a slice of cake, Ill eat a slice of cake and if I want a bag of chips, Ill eat a bag of chips, Juliano said. Thats a positive way to live, as long as youre keeping a balance.

Collison said that students should utilize online assessments if they feel they might have a disordered relationship with food. After they find out their risk of an eating disorder, they should seek the help of a professional, like the dieticians available at the student health center.

Juliano said that the university could improve the resources and education they provide regarding eating disorders.

In her experience, many students lack an understanding of what different eating disorders actually are, and the university could remedy this with expanded dietetics electives, an online course educating incoming freshmen like AlcoholEdu and information sessions during freshman seminar classes.

I think that the school could do better, Juliano said. Eating disorders deserve equal attention to other mental illnesses.

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How To Lose Weight Fast (And Safely) – Huffington Post Australia

Posted: July 12, 2017 at 7:48 pm

If you've ever Googled "how to lose weight fast'" you're not alone. Whether it's for an impending wedding or event, or you've noticed some weight gain (thanks winter), many of us are looking for ways to look slimmer quickly.

So, can you lose weight fast (and safely)?

"It really depends on how much weight you have to lose and the time frame in which you do it," nutritionist Fiona Tuck told HuffPost Australia.

"If it's a kilo or two then this can be lost relatively quickly. However, losing a huge amount of weight in a short amount of time can put excess strain and stress on the body, cause muscle loss, put the body into starvation mode and can put a strain on the heart, and is not a healthy way to lose weight."

Basically, you can lose weight quickly, but it's not the best option and doesn't beat steady long-term weight loss.

"Studies show it is more effective to aim for gradual weight loss as opposed to rapid weight loss," accredited practising dietitian Anna Debenham said. "This is because you are more likely to lose weight and keep it off when it's lost gradually. In addition to this, it is healthier for your body to lose weight more slowly."

As accredited practising dietitian Alexandra Parker explained, focusing on short-term weight loss doesn't change our eating habits and lifestyle for the better.

"Generally we find that people who want quick fixes are not necessarily in the right frame of mind to lose weight," Parker told HuffPost Australia. "So much of healthy eating and weight loss is about having the right mind frame and changing your eating behaviours for the long term.

PeopleImages via Getty Images Focus on a healthy lifestyle, rather than a fad diet.

"Successful weight management comes down to a lifelong commitment to a healthy lifestyle, which combines eating healthy foods, forming a healthy relationship with food and keeping physically active."

Particularly when it comes to reaching body composition goals, personal trainer and founder of Flow Athletic Ben Lucas highlights that we can't expect to see changes in a few days or a week.

"I often see clients who come in and say they want to work on their arms or legs for an event or occasion, and believe toned, sculpted arms can be achieved in a few short sessions," Lucas said.

"When it comes to making physical changes in our body, this can take weeks of dedication. So, in terms of fitness, it doesn't happen overnight."

With all this in mind, if you do want to lose weight fast, here's how to do it relatively safely. Remember, seek advise from a healthcare professional before starting any diet.

Getty

"Many people can lose weight rapidly simply by cutting out refined carbohydrates such as white pasta, white rice and sugar," Tuck said.

Other refined carb foods include lollies, biscuits, pastries and chips.

"High carbohydrate foods can encourage the body to store fluid, hence the puffy face when people overindulge in junk food and alcohol."

Here are handy tips on how to avoid buying junk food at the supermarket.

Controlling your portion sizes can help you lose weight, although Parker and Debenham recommend doing this under healthcare supervision to avoid under-eating.

"Tightening up portion sizes and cutting down on certain foods can work in the short-term, but not forever," Parker said.

"The key to safe weight loss is not to cut out any food groups completely, but rather reduce overall portion sizes. There is a fine line here as cutting down too much on these foods can hinder your ability to meet your nutritional requirements," Debenham said.

Try these eight doable portion control tips.

Merinka via Getty Images

"Choose lean protein and veggies and salads, and limit saturated fats," Tuck said.

While reducing carb intake can be effective, Tuck urges people to not follow this style of eating for long.

"Long-term eating in this way, such as cutting out whole grains and high carbohydrate foods, is not recommended as it can put the body at risk of nutritional deficiencies," Tuck said. "Including carbs is important for brain function and energy, however choosing whole grain, nutrient-rich options is the healthier choice."

Here's a whole library of delicious, healthy meals.

"In addition to dietary changes, I would have them working on strength which includes cardio, such as boxing," Lucas told HuffPost Australia.

"Boxing activates multiple muscle groups as well as gets the heart rate up. The idea behind this is that you start burning the calories with the aerobic demands of boxing, but also work on resistance training using your arms, which continue to burn energy after.

"Additionally, you help to tone, especially in the abdominal region, thanks to the demands of a strong core for twisting, ducking and punching."

Cecilie_Arcurs via Getty Images Exercise is as good for the body as it is for the mind.

Alcoholic drinks -- whether they're marketed as 'low carb' or not -- are packed with empty calories, meaning that cutting down or ditching alcohol altogether can have a dramatic effect on weight.

"Eating lean and clean with a diet made up mostly of vegetables, protein and a little bit of fat can help shed kilos quickly," Lucas said. "Ditching refined carbohydrates, sugar and alcohol will also make a noticeable difference. Staying hydrated also helps to prevent fluid retention."

When trying to lose weight quickly, health experts suggest to steer clear of doing these things.

"Avoid dramatic long-term calorie reduction. This can cause dizziness, affect blood sugar and can even lower metabolism and deplete nutrients if performed over a long period of time," Tuck said.

"Avoid fad diets that remove food groups for more than a couple of weeks, or which recommend an excess of a particular food group, as this can become nutritionally imbalanced."

The same goes for skipping meals, which does more harm than good.

"A common danger is skipping meals, which is unsafe. If you continuously skip meals, your body thinks it is being starved and may hold on to fat reserves rather than shed them," Lucas said.

"Depriving yourself could also end up in a binge. Instead, reduce your portion sizes rather than eliminating a whole meal."

Dzevoniia via Getty Images Skip the juice cleanse and focus on whole foods instead.

Parker also warns against going on detoxes (they don't work) or taking pills or supplements that promise rapid weight loss. When it comes to long-term weight loss and weight maintenance, slow and steady wins the race.

"There is no magic pill or miracle cure. Cutting down on portion size, including a variety of fresh whole foods daily and eating three meals a day (with light snacks if required) is the most sustainable long-term fix to weight loss," Tuck said.

"Healthy eating needs to become a way of life. And including daily exercise is important for energy, mood, metabolism, self-esteem and heart health."

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How To Lose Weight Fast (And Safely) - Huffington Post Australia

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