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My only vice is getting ‘hangry’ – THE WEEK

Posted: March 7, 2020 at 7:44 pm

What diet do you follow?

I do not believe in the term 'diet'. I prefer a nutritious and healthy meal that [becomes] a way of life.

What is your daily food plan?

My breakfast is fruits and black coffee. I usually have a bowl of papaya, dragon fruit or an apple. Mid-morning, I eat oat chillas (crepe) for carbs. I love my Indian home-cooked food. My favourite vegetables are pumpkin, cauliflower and bhindi (okra) and for protein, I add some lentils. I usually repeat my lunch for dinner. Midday, I snack on seeds, nuts, cucumber or a fruit and have my second and last cup of black coffee.

What is the best part about the diet you follow?

It is nutritional and easy to maintain and I stick to it, no matter where I am.

How has it helped you in terms of weight loss and fitness?

I try and be vegetarian when I am at home. If I am at a restaurant or travelling, then I am a pescatarian. Ever since I switched to vegetarian food, I have felt lighter, happier, less moody and more energised. I have never really been to a dietician or followed any plan as I have never had to make any drastic changes. But over the years, I have met many people and taken inspiration from them to plan my mealswhether it was including salmon in my diet for omega-3, or the benefits of several seeds and plant-based protein. I think everything is easily available online today and it also helps that a lot of organic and healthy food restaurants have come up.

The one thing that has worked for me is reducing my salt and oil intake and giving up refined sugar completely. I took a food intolerance test once when I realised I was intolerant to gluten and lactose, and giving up those have helped cut down the bloating. It is important to understand your own body. What works for me does not necessarily work for you. Everything in moderation and balanced is a healthy and sustainable way of living.

What about cheat days?

I could live on sushi and south Indian food. These are two cuisines that make me super happy! I can never resist a chocolate dessert. I do not dedicate a day of the week to cheat, but if I am on holiday or celebrating an occasion or festival, then I allow myself to enjoy the food. All I do is portion control and make sure I go back to my routine the next day. Having said that, I feel a cheat meal is important once in a while to shock your body and change things up.

Was there a time when you starved yourself?

I have never starved. My only vice in life is getting hangry (angry when hungry). So I have to eat when I feel hungry. I could not possibly put myself through that.

Was there any diet you followed which did not work?

I have never tried a diet. It is a fad, and in my opinion, anything that cannot become a lifestyle is not worth it, nor is it healthy to sustain. No quick fixes, in my opinion.

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My only vice is getting 'hangry' - THE WEEK

Lawsuits threatened over Chesapeake Bay ‘pollution diet’ | 2020-03-03 – Agri-Pulse

Posted: March 7, 2020 at 7:44 pm

When the Chesapeake Bays pollution diet was adopted in 2010, a lawsuit was not far behind.

The American Farm Bureau Federation and a host of farm organizations sued the Environmental Protection Agency, claiming EPA had gone too far by setting not simply a Total Maximum Daily Load (TMDL), or overall limit for sediment and nutrients entering the Bay, but by allocating Bay pollutants such as sediment and nutrients among different sectors in the multistate watershed, including agriculture and forest and urban lands.

The lawsuit failed, first in federal district court in Pennsylvania, then in the 3rd Circuit Court of Appeals in Philadelphia, and finally when the Supreme Court rejected AFBFs petition in 2016, despite the groups claiming the TMDL steps squarely into areas that Congress expressly reserved for the states.

Now, after years of implementation and some notable achievements and setbacks, more litigation might be on the way, this time with one of the states in the Bay watershed being targeted for failing to meet its goals. The jurisdictions that are part of the agreement are Maryland, Pennsylvania, Virginia, Delaware, New York, West Virginia and the District of Columbia.

Republican Gov. Larry Hogan of Maryland has directed his attorney general to prepare lawsuits against Pennsylvania and the Environmental Protection Agency for failing to meet pollution targets.

Gov. Larry Hogan, R-Md.

Theyre not alone in thinking about going to the courts. The Chesapeake Bay Foundation, whose lawsuit against EPA in 2009 led to negotiations resulting in the TMDL, says it is preparing a notice of intent to sue.

The controversy started bubbling last year when Pennsylvania released its Watershed Implementation Plan (WIP) containing pollution reduction targets for 2025. While Pennsylvania said it would meet its phosphorus goal, it would fall short on nitrogen, meeting only 75% of the goal close to a 10-million-pound shortfall.

The states plan does not explain how or when additional reductions from county action plans will be incorporated into the broader plan to achieve the nitrogen planning target, EPA said in its review. Nor did the state provide specific numeric targets for implementation of best management practices such as soil and water conservation plans or prescribed grazing.

EPA asked for more details on many aspects of the plan, including funding and legislation, which are the province of a Pennsylvania legislature that has consistently underfunded Bay restoration efforts. Pennsylvanias plan said the state has been receiving about $197 million per year for the Bay, but added that the state needs a total investment in public and private funding of $521 million per year an annual gap of $324 million.

EPA made recommendations to Pennsylvania but did not threaten any action against it as provided for in the TMDLs accountability framework that includes the implementation plans and milestones for achieving the goals.

Under that framework, EPA can expand coverage of water discharge permits to unregulated areas, increase its oversight of those permits, expand enforcement efforts, and even place conditions on, or redirect, grant money.

But EPA appears to be backing away from using any of those levers to force Pennsylvania to adopt more stringent measures. The real trigger for the threatened lawsuits came when Dana Aunkst, director of EPAs Chesapeake Bay Program, told a meeting of the Chesapeake Bay Commission on Jan. 3 that the TMDL is not enforceable, but merely an aspiration.

Maryland Democratic Sens.Chris Van Hollen and Ben Cardin, along with other lawmakers from Bay states, fired off a letter to EPA asking for clarification.The agency responded by citing the governments response to AFBFs November 2015 Supreme Court petition.

The question of whether theTMDLitself is enforceable by a court was answered by the previous administration in court filings defending the BayTMDL, EPA Regional Administrator Cosmo Servidio said in a Jan. 28 letter. In 2016, the Obama Administration told the U.S. Supreme Court that aTMDLis an informational tool that does not impose any binding implementation requirements on the states, and that the BayTMDLdoes not directly regulate any sources or require any permits. The Trump Administrationagrees with these statements.

Nevertheless, Servidio said EPA will continue to use its existing authorities under the Clean Water Act to ensure that all six Bay states and the District of Columbia are accountable for implementing their share of the Bay TMDL's nitrogen, phosphorus and sediment reductions.

Van Hollen said the response ducks the main question we asked: do they plan to enforce the pollution reduction targets in the Bay Agreement? And the CBF said the question of accountability had been settled by the 3rd Circuit Court of Appeals when that court upheld the cleanup plans and held EPA responsible to ensure that the state plans had a reasonable assurance of success.

Even Pennsylvanias WIP lays out the repercussions of failing to meet its pollution targets. EPA may increase federal enforcement and compliance efforts, the state said, by using authorities already included in the Clean Water Act, such as setting new nitrogen and phosphorus numeric water quality standards for streams and rivers in Pennsylvania and requiring more animal feeding operations, industrial and municipal stormwater sources, and urban areas to obtain Clean Water Act permits.

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And EPA, when responding to comments on the TMDL back in 2010, said it was "committed to using any necessary enforcement action at its disposal to assure that the Bay watershed jurisdictions successfully implement the Bay TMDL."

Asked whether the TMDL is informational or enforceable, longtime Vermont Law School professor and former EPA regional counsel official Patrick Parenteau said in an email that the truth lies somewhere in the middle. The TMDL itself is not self-enforcing but EPA has a number of enforcementtools against a recalcitrant state (like Pennsylvania) if it wants to use them.

The problem is those options, including taking away grant money and beefing up enforcement of discharge permits, are not very attractive, he said, characterizing them as cutting off your nose to spite your face.

Parenteau said he thinks any lawsuit would have to be in the nature of a contract claim or perhaps unjust enrichment, when one party provides a benefit to another party but does not receive compensation. Parenteau called those potential legal avenues a stretch.

Sen. Chris Van Hollen, D-Md.

But Van Hollen and CBF point to Section 117(g) of the Clean Water Act setting up the Bay program, which requires EPA to ensure that management plans are developed and implementation is begun by signatories to the Chesapeake Bay Agreement to achieve and maintain the agreements nutrient and water quality goals.

I think 117(g) presses EPA into a different place than other TMDLs in other places, Jon Mueller, CBFs vice president for litigation, told the Bay Journal.

In Pennsylvania, no one wants a lawsuit. Mark ONeill, spokesman for the Pennsylvania Farm Bureau, said a suit would kind of go against much of the goodwill built up over the last few years.

We think it sends the wrong message, he said. Lets give this the opportunity to work.

ONeill also echoed Pennsylvanias WIP in saying farmers in the state are not getting credit for all of their on-farm conservation practices. Results of a Penn State survey demonstrated overwhelmingly that many farmers have, and will continue to, install (best management practices) without state and federal financial support, the WIP said.

The states Department of Environmental Protection, which prepared the WIP, said it and our many partners are fully committed to meeting Pennsylvanias goals for water quality in the Chesapeake Bay and locally in our part of the watershed, spokesperson Elizabeth Rementer said.

On the resources shortfall, she said DEP and partners are exploring every possible option for funding, mentioning a proposed $1 million increase in the budget to pay for 10 additional employees.

At a budget hearing last week, DEP Secretary Patrick McDonnell said the staff will be working with county conservation districts to identify the most cost-effective conservation practices like streamside buffers, manure storage, and wetland restoration, while at the same time helping to secure funding for those needs.

Nevertheless, he said there is still a tremendous need for resources.

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Lawsuits threatened over Chesapeake Bay 'pollution diet' | 2020-03-03 - Agri-Pulse

Mums migraines, anxiety & palpitations were driving her crazy for two years until she was diagnosed with p – The Sun

Posted: March 7, 2020 at 7:43 pm

CLAIRE Dunwell thought she was going crazy when, after turning 40, she began to suffer heart palpitations, migraines and crippling anxiety.

After going back and forth to her GP, she was given medication for anxiety, beta-blockers for her heart and even sent for an ECG heart check.

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Claire, 42, now knows she is going through the perimenopause, a phase before menopause when hormone levels can fluctuate. She is now undergoing hormone replacement therapy to ease the effects. But it should all have been diagnosed sooner.

A Mumsnet poll found one in four women with menopausal symptoms sees a GP three times before getting the right help. One in four is told she is too young to be perimenopausal.

Here, Claire, a writer who lives in Wakefield, West Yorks, with husband Ian, 55, a chip shop owner, and sons Sam, 13, and Louie, ten shares her story.

SOAKING up the rays, I should have been living my best life.

It was last August, blazing hot, and we were halfway through a two-week family holiday in Crete.

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While my husband Ian had his head buried in a book, planning his next trip to the all-inclusive bar, I was frantically searching Google on my phone, hoping for answers to explain the way I was feeling.

Since hitting 40 the previous February, I had been plunged into a dark, unfamiliar world.

I had become anxious, irritable and zapped of energy.

When my head wasnt thick with brain fog it throbbed with migraines, and trying to concentrate on anything for longer than half an hour had become a battle.

I felt like someone I didnt recognise not the fun, happy-go-lucky person I was in my carefree twenties and thirties.

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Id always been fit, healthy and a cup half full kind of girl.

I exercised three times a week, ate healthily and was incredibly lucky to have a loving husband, two healthy children, great friends and a successful career.

From the outside looking in, I had it all.

But on the inside, I had suddenly lost control.

Even the most mundane jobs such as unloading the washing machine and trying to pair up socks overwhelmed me.

FACT:

1 in 4 women with symptoms have to see GP 3 times to get right help

Headaches, fatigue, anxiety and palpitations made matters worse.

It was three months after I turned 40 when the repeat trips to my GP surgery began.

I beat myself up for wasting precious NHS time.

I felt like a fledgling hypochondriac.At each visit, doctors tried hard to treat my list of ailments but nothing worked for long.

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For the migraines, which Id never suffered before and became so unbearable I struggled to hold conversation and just wanted to sleep, a doctor prescribed Sumatriptan.

I took it when the migraines hit and although they helped with the head pain, they made me feel sick and groggy.

At another appointment, this time with a nurse, it was suggested I try a high dose of aspirin as soon as I felt a migraine coming.

If that didnt work, she would refer me to a local migraine support group.

Next came the unexplained anxiety and heart palpitations, which were at their worst during the two weeks before my period.

FACT:

A quarter are told they are too young to be premenopausal

Some days, I felt as though I was going crazy.

I could be enjoying coffee with a friend one minute and gripped by an irrational panic the next.

My heart raced, worrying something terrible was about to happen.

My husband took the brunt of my bad moods.

I felt exhausted all the time because nodding off on the sofa by 9pm most nights meant I struggled to get a good nights sleep.

I was less tolerant with the kids too.

All of this was completely out of character.

Despite the odd night every few weeks when I woke up in the night drenched in sweat, it never dawned on me that it could be down to my hormones.

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Sobbing to my GP at yet another appointment, I was prescribed Citalopram, an anti-anxiety medication which I hoped could be a magic pill.

I was desperate to try anything.

They even gave me an ECG for the palpitations, but it showed my heart was perfectly normal.

Its only now, looking back, that I realise it was around this time my periods changed.

Some months they were lighter than normal and others they were shorter in length.

Neither me, nor my GP, made the link that I could be heading towards The Change.

It was during that family holiday to Crete last year that I finally reached the end of my tether.

I was six months into the Citalopram but because it wasnt making any difference, I stopped it.

FACT:

The average woman hits menopause at age 51

I made another appointment with my GP and was handed a prescription for beta blockers which slow the heart rate and can help with anxiety.

Instead, they left me feeling spaced out and sluggish, so I could only take them at night.

It was during my son Louies routine asthma check-up last September when everything began to fall into place.

Tearful, I begged a friendly nurse for five minutes of her time.

Youre not going crazy, she reassured me, as I blurted everything out.

Youre perimenopausal.

The nurse said how all my symptoms were likely to be down to a drop in my hormone levels.

At first, the idea seemed ridiculous.

I was 41, and the average age women reach menopause when regular periods stop is 51.

But the more I pieced together my sudden onset of symptoms, the more it made sense.

When I asked if there was a blood test I could have to check my hormone levels, I was told it would be difficult to get a reliable result because hormones fluctuate daily.

The nurse prescribed the mini Pill hoping the top-up of progesterone would help. She suggested trying oestrogen later.

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I went away feeling both relieved and confident that I was finally on the right path.But while the mini Pill helped with the migraines and eased the anxiety, it caused frequent heavy bleeding.

I was determined to find another solution, so I tracked down Dr Louise Newson, a GP specialising in menopause, and author of the Haynes Menopause Manual.

At her clinic in Stratford-upon-Avon she talked through my symptoms and I was given a blood test which found I had low levels of both oestrogen and testosterone.

While Louise said my results suggested I was perimenopausal, she stressed it is better to go on a patients symptoms than blood tests alone.

Hormone levels change all the time, she told me.

We could do three tests on three consecutive days and get completely different results, so the most important part of the diagnosis is the history from the patient.

When Louise went on to explain how it is not unusual for some women to experience menopausal symptoms up to a decade before The Change, I felt a huge weight lift.

Louise explained: Without hormones, its like trying to drive a car without oil.

The menopause occurs because our ovaries run out of eggs and stop producing hormones.

Many women find that their hormone levels start reducing several years before this.

Louise said that the perimenopause could be just as mentally and physically draining as the real thing.

Your age is key to diagnosis

THE average woman experiences the menopause when regular periods stop aged 51. But hormone levels can fluctuate several years earlier and in some people this can have side-effects.

This is known as the perimenopause.

Dr Louise Newson, pictured, says: Most women get some symptoms linked to changing hormone levels during perimenopause.

Some have symptoms for a decade before the menopause. Guidance from the National Institute for Health and Care Excellence (Nice) says that if a woman is over 45, we dont need to test for perimenopause or menopause.

If theyre 40 to 45 tests can be useful, and if theyre under 40 its important to get a diagnosis. In these situations a woman experiencing menopausal symptoms should seek help and advice from a doctor who specialises in the menopause.

Cells in our hearts, brains, bones, muscles, bladders and blood vessels respond to oestrogen so when levels reduce, all kinds of symptoms can ensue.

My hot flushes, night sweats, low mood, anxiety, joint pains, headaches and even my reduced libido could all be attributed to this fluctuation.

Low testosterone levels can also lead to brain fog, low energy, reduced stamina and reduced libido.

In my case, Louise prescribed an oestrogen gel as well as progesterone tablets, a type of Hormone Replacement Therapy.

She told me: The only way to find out if a drop in hormones is causing the symptoms is by replacing them and then seeing what happens.

The guidelines are very clear that for the majority of women who take HRT, the benefits outweigh the risks.

The menopause needs to be seen as a long-term female hormone deficiency rather than just a natural process that causes symptoms.

By replacing these hormones, we can really improve our future health as well as our symptoms.

I never imagined Id be taking HRT at the age of 42, but I could not contemplate going on for several more years feeling like I had been.

Four weeks into the treatment, Ive found it has already made a huge difference.

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To say that it has changed my life is an understatement. The migraines are gone, the anxiety has stopped, and I feel like myself for the first time in two years.

Link:
Mums migraines, anxiety & palpitations were driving her crazy for two years until she was diagnosed with p - The Sun

Weight loss story: ‘My brother’s transformation inspired me to lose weight’ – Times of India

Posted: March 7, 2020 at 7:41 pm

Losing the last few kilos is always a hard task. While 27-year-old Rajni was dedicated to getting fitter, she quickly realized that exercise alone won't get her the desired results. Putting in practice some diet secrets she learnt from her brother, Rajni was able to lose weight and transform for better. To know how she did it, read her story from fat to fit here:Name: Rajni PandeyOccupation: Employed with a private companyAge: 27 years

Height: 5 feet

Highest Weight Recorded: 64 kgs

Total Weight Loss: 7 kgs

Current Weight: 53 kgs

Duration it took me to lose weight: 2 months

The turning point: My fluctuating weight made it difficult for me to find the right clothes. Once I hit 64 kilos, I realized it was high time I do something about myself and that's when I decided to hit the gym. Initially, I was able to drop down to 58 kilos but then I hit a plateau. My weight stayed between 58-60 kilos for the next two years and I couldn't do anything. This was when I decided to seek guidance from my brother, who had successfully lost weight. I consulted him and he gave me more information about food planning, eating pattern, and the importance of vitamins and minerals.

My diet: I started off with 2 weeks of 3 meals a day and reduced it to 2 meals a day for 2 weeks. After 4 weeks, I followed 1 meal a day. I ditched carbs, sugar completely and followed a diet high fats, medium protein, and low carb diet. I also included important vitamins like - B, C, D, E, A, K, and minerals like iron, magnesium, potassium etc. in my diet through supplements.

Low-calorie recipes I swear by: I would bake at home with the help of various YouTube videos. Peanut butter cookies, flour-less dark chocolate cakes etc. Amazing and healthy!

My workout: I work out early in the morning, six days a week- 3 days spent doing weight training and the other two days intensive cardio and one day dedicated to brisk walking or jogging. Sundays are my rest day.

Fitness secret I unveiled: Losing weight is more about what you eat and when you eat. Exercise alone can help you lose a little weight but once you start paying attention to your diet, the results look more promising.

How do I stay motivated? The number of compliments and comments I get from people post my transformation are enough to keep me working on my goals.

How do you ensure you dont lose focus? Through my weight loss journey, I realized one big thing-instead of eliminating, you have to concentrate on fine-tuning your lifestyle. I did not eliminate what all I liked eating. Instead, I started to look for healthier ingredients (trust me, they aren't so difficult to find) and this kept me interested and dedicated.

Whats the most difficult part of being overweight? Obesity makes you more prone to lethargy and low energy levels. Even though my weight was not too much, I would still feel a dip in my energy levels during the second half of the day.

What shape do you see yourself 10 years down the line? Now that I know what would keep me healthy and fit, I would love to follow the same lifestyle and food for longer.

Continued here:
Weight loss story: 'My brother's transformation inspired me to lose weight' - Times of India

Weight loss: 20st mum shed HALF her body weight after taking before photo for motivation – The Sun

Posted: March 7, 2020 at 7:41 pm

LOOKING at a photo of her 20 stone figure, Yvonne Tompkin knew she desperately needed to lose weight.

The former aerobics instructor, 54, had ballooned to a dress size 22 after giving up exercise and developing an unhealthy addiction to snacking.

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And it was seeing the image of herself at her heaviest that drove Yvonne, from Radcliffe-on-Trent, Notts, to lose half her body weight.

Yvonne, who lives with commodities trader husband Dominic, 45, and children Azaria, 13, Elyas, 12, and ten-year-old Querida, signed up to Slimming World and has since shed nearly 11 stone.

Yvonne now feels happier and more confident than ever in her trim size ten, 9st 11lb figure.

She said: "I've never looked back and now I'm 10st lighter and a whole new woman - with a new job, new figure and new confidence as a wife and a mum."

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Before putting on weight, Yvonne had been a trim size ten when she got married.But after having her first child she quickly developed unhealthy habits and stopped being active.

She said: "I married my husband when I was 38 and super-fit. I was a qualified aerobics instructor, always running about, and a size 10.

"I fell pregnant at 39 and naturally, towards the end, I wasn't able to be as active.

I started eating whole packets of chocolate biscuits

"When Azaria was born in 2006, I was about a stone heavier.

"Being a first-time-mum was hard work and I was often really tired, and this is when my bad snacking habits started.

"I started eating whole packets of chocolate biscuits, convincing myself I needed the energy.

"My meals were the same as before, but because I wasn't doing my usual exercise classes, I wasn't burning off the calories like I used to.

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"My bad habits continued after Elyas and Querida were born and, with each pregnancy, the weight piled on.

"I often moaned to my husband about my insecurities but I'd lie about the amount of junk I was eating when he wasn't around.

"I hid the sweet and biscuit wrappers before he got home, ashamed of how many I'd eaten."

Yvonne went from 12st and a dress size ten before her first child, to 17st and a size 22 at age 50.

However, Yvonne's wake-up call came when she started applying for new jobs in 2017 - and she lost all confidence.

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"Querida was starting at school and I felt ready to go back to work so I started to apply for jobs," she said.

"I went for interview after interview and kept not getting the job, and my self-esteem plummeted.

"I hated the way I looked and it got so bad I barely left the house.

"If I did, I'd watch Dominic play with the kids in the park or in the local pool, as I was too shy to get involved with them."

I hated the way I looked and it got so bad I barely left the house

At the end of that year, Yvonne was out for coffee with friends when they started chatting about Slimming World - which spurred her into joining the group.

"They'd each lost weight on the plan and something just told me I had to try this to be happy again," Yvonne said.

"I asked if they could pick me up on their way to Slimming World the following week and, although I was terrified, I knew that if I'd told them I was going, I couldn't pull out."

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Despite her initial fears, Yvonne says she found her first session "amazing".

And she decided to keep motivated by taking a photo of herself at her heaviest as a reminder to keep going.

"When I got home I asked my daughters to take a photo of me because I knew I'd never be that weight again," Yvonne said.

"I printed the photo and stuck it in the front of my Slimming World book as a reminder to keep going.

"And I did. I cooked healthy dinners every night from scratch, stating with Cajun chicken and wedges.

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Yvonne's diet before and after

BEFORE (20st)

Breakfast: Four slices of toast with butter and marmalade

Lunch: Ham sandwich with white bread, crisps and chocolate bar

Dinner: Curry with ready-made sauce, rice, naan bread, bhajis and chips

Snacks: Packet of chocolate biscuits, coffee with two sugars

AFTER (9st 11lb)

Breakfast: Fruit with quinoa and Quark yoghurt

Lunch: Jacket potato with low-fat natural cottage cheese, ham and salad

Dinner: Chicken tagliatelle

Snacks: Fresh fruit and fat-free natural yoghurt

"We ate together as a family and I made sure there were lots of leftovers I could enjoy the next day if I got a craving to reach for biscuits.

"I also snacked on fresh fruit and fat-free natural yoghurt."

Within six months, Yvonne had lost four stone and finally had some confidence back.

Yvonne then began working for a friend three afternoons a week and the weight continued to drop off.

She has since lost over ten stone and is now helping other women to follow in her footsteps.

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"After I'd lost 5st, I knew I wanted to help others the way I'd been helped, and in May 2018 I became a Slimming World Consultant," Yvonne said.

And Yvonne realised just how far she'd come when,17 years after her wedding day, she could again fit into her white size 10 gown.

She said: "Last year I dug out my wedding dress and when I fastened the zip to the top, I cried with happiness to be back to the woman I was all those years ago."

The rest is here:
Weight loss: 20st mum shed HALF her body weight after taking before photo for motivation - The Sun

Suicide has only gotten younger. These two families, bonded by loss, are taking action. – USA TODAY

Posted: March 7, 2020 at 7:41 pm

On average, there are more than 128 suicides per day in the United States, attempted by people with and without known mental health conditions. USA TODAY

Alec Murray was 13. He enjoyed camping, fishing and skiing. At home, it was video games, movies and books. Having just completed middle school with almost straight As, those grades were going to earn him an iPhone for his upcoming birthday.

Instead, he killed himself on June 8 the first day of summer break.

Caleb Stenvold was 14. He was a high school freshman in the gifted and talented program. He ran track and played defensive cornerback on his schools football team. Just two months into high school and four months after Alecs suicide Caleb killed himself on Oct. 22.

The teenagers, both from Reno, Nevada, didnt know each other. But their families now do, bonded by loss. Their parents are haunted by what they dont understand: why.

The parents of Alec Murray and Caleb Stenvold are moving past blame into action. Paige and Lee Murray are working with the Reno Behavioral Healthcare Hospital and other agencies to better coordinate local suicide prevention.(Photo: Lauren Casto for KHN)

They along with mental health experts, school leaders and researchers are trying to understand why suicide by children ages 10 to 14 has gone up and up. The suicide rate for that age group almost tripled from 2007 to 2017. Newly released 2018 data from the Centers for Disease Control and Prevention show a 16% increase versus the previous year.

While experts point to a host of explanations for the alarming rise, scientific proof about cause isnt conclusive. Some research shows correlations with social media use, cyberbullying and the internet, but studies citing them as a suicide cause are less decisive.

It's not a hotline, it's a 'warmline': It gives mental health help before a crisis heats up

The parents of Caleb and Alec believe impulsivity very common in teens because their brains arent fully developed played a role in their suicides.

Kerri Countess, Calebs mother, called his suicide totally unexpected and unimaginable. He was the youngest of her five sons.

Calebs parents, Kerri Countess and Storm Stenvold, created Forever14.org, a website dedicated to preventing youth suicide by promoting conversation and human connection.(Photo: Lauren Casto for KHN)

Paige Murray said son Alec showed no signs of mental distress or depression or anxiety.

We think it was an incredibly impulsive act by a hormonal young man, she said, noting that Alecs stellar grades were posted online the day of his suicide.

This wasnt a conversation that ever entered our house until June 8, but knowing what we know now, it should be. We were blindsided by it, Lee Murray says. Its hindsight. We could have done better, but how would you know?(Photo: Lauren Casto for KHN)

Experts suggest that our celebrity culture, where suicidal thoughts are sometimes romanticized or normalized, also plays a role. Alecs parents and Calebs parents say they need to speak out and warn other families.

When Caleb died, we wanted everyone to know he died of suicide because if it can happen to my child who was not bullied and did not fit into the reasons people kill themselves, it can happen to anyone, Countess said. It was an impulsive and immature act.

Suicide prevention: If you've ever had suicidal thoughts, make a safety plan

Amy Kulp, executive director of the Washington, D.C.-based National Center for the Prevention of Youth Suicide, said youth, in particular, have very few experiences with dealing with outside stressors and tend to be quite impulsive.

If they have a precipitating event like they are bullied or dont make a team or a friend stops talking to them or something is on social media that theyre embarrassed about, she said, they dont know they will get through it.

Kulp said the rise in suicide among the youngest adolescents has spawned prevention programs targeting elementary and middle schoolers, teaching things like resilience, wellness, self-care and coping behaviors.

Psychologist Mary Alvord said shes been seeing younger and younger kids in her practice.

At ages 6, 7 and 8, Im now seeing kids with depression, said Alvord, of Rockville, Maryland. It used to be suicide attempts were more in high school. Now, Im seeing more completed suicides in middle school and even upper elementary school.

The CDC data illustrates a steady consistent increase, that deserves our focus and our attention, said CDC statistician Sally Curtin. Its linear and has gone up every single year since 2010.

The CDC also monitors suicide attempts and self-inflicted injuries, based on data from emergency rooms. The latest CDC report published Jan. 31 found that from 2001 to 2016 such visits for those 10 and older increased 42%, with substantial increases occurring in younger age groups.

National Suicide Prevention Lifeline: What actually happens when you call

During the most recent study period, from January 2017 to December 2018, such visits increased more than 25%. For girls ages 10 to 14, data from 2009 to 2015 reflects almost a 20% increase in emergency visits for self-inflicted injury.

Youth today are much more familiar with death, said Jonathan Singer, board president of the nonprofit American Association of Suicidology, citing more than 20 years of mass shootings at schools among reasons.

Death has become public, he said. With the internet and social media, when somebody dies, its all over your newsfeed. Hundreds of millions knew within minutes that Kobe Bryant had died. Death is much more a part of their generation.

Kerri Countess, Calebs mother, called his suicide totally unexpected and unimaginable. He was the youngest of her five sons.(Photo: Lauren Casto for KHN)

Among those aiming to reverse the trend is the National Association of State Boards of Education, based in Alexandria, Virginia, which examined the 2017-18 school year and determined that 25 states and the District of Columbia required or encouraged school districts to develop suicide prevention policies.

According to the organizations policy review, author Megan Blanco said only three of 10 states with the highest youth suicide rates (ages 10-24) had a suicide prevention policy. The youth suicide rate for Nevada where Alec and Caleb lived is 14.4 deaths per 100,000, which is higher than the national average of 10.6 deaths per 100,000. Nevada was not among the 25 states with a prevention policy, she said.

Alvord, the psychologist, has conducted programs to promote suicide awareness as a joint effort of National PTA and the American Psychological Association. She also helped APA develop online advice for parents to talk to teens about suicide.

Dr. Kenneth Ginsburg, a pediatrician and an adolescent medicine specialist at the Children's Hospital of Philadelphia, co-founded the Center for Parent and Teen Communication.

Its never a mistake to ask a person about their emotions or whether [someone should] be worried about them, he said.

Paige Murray says son Alec showed no signs of mental distress or depression or anxiety. We think it was an incredibly impulsive act by a hormonal young man. Alecs stellar grades were posted online the day of his suicide, she says.(Photo: Lauren Casto for KHN)

People think depression is always seen as sadness, Ginsburg said. While sadness is a very important clue, adolescent depression can present with irritability, rage or anger, instead of just sadness. Physical symptoms such as headaches, fatigue, belly pain, dizziness, loss of weight these are all things that can present as having problems with mood or depression. Parents may miss the signals.

At age 14, Caleb Stenvold was a high school freshman in the gifted and talented program. He ran track and played defensive cornerback on his schools football team. Just two months into high school and four months after Alecs suicide Caleb killed himself.(Photo: Lauren Casto for KHN)

The day after his death, Calebs parents sought answers on his phone and computer, asking their 17-year-old son,Matthew, to search Calebs history back to middle school for possible clues. They found one thing: a search for suicide the day before Caleb hanged himself.

Nadine Kaslow, a professor of psychiatry and behavioral sciences at Emory University School of Medicine in Atlanta, said parents need to realize that kids communicate differently today and any thought of banning social media or phones isnt realistic or wise.

Parents often get mad at kids because theyre texting or Instagramming or Snapchatting, she said. I worry when kids are not doing those things. If they stop doing that, theyre not having fun.

Jean Twenge, a psychology professor at San Diego State University and author of the book iGen, has a darker view of the effects of media consumption and technology, based upon her research. Studies published in several journals in recent years including the Journal of Abnormal Psychology,Psychiatric Quarterly and Sleep Medicine found detrimental connections between the omnipresent smartphone, social media, sleep disruption and depression.

The mother of three (including a 13-year-old) believes technology should not be in a childs room overnight, and she doesnt believe anyone 10 to 14 absolutely needs a smartphone.

Twenge said its difficult to determine a reason other than technology for the suicide spike in recent years.

Phones and smartphones check all the boxes of possible causes, she said. Its something thats affected a very large number of people and affected their everyday lives. Its hard to think of anything else that fits that criteria.

Perhaps the most significant analysis supporting Twenges worries appeared last month in the Canadian Medical Association Journal. The evidence from cross-sectional, longitudinal and empirical studies implicates smartphone and social media use in the increase in mental distress, self-injurious behaviour and suicidality among youth. The review also found that social media can affect adolescents self-view and interpersonal relationships through social comparison and negative interactions, including cyberbullying; moreover, social media content often involves normalization and even promotion of self-harm and suicidality among youth.

A Pew Research Center report on cyberbullying released in 2018 found 56% of 13- to 14-year-olds had experienced cyberbullying; more than one-third said they had been the victim of offensive name-calling or false rumors.

Their parents said neither Alec nor Caleb were bullied. But many others are.

We dont know if bullying is the cause, or if kids who are depressed make better targets for a bully, said Justin Patchin, co-director of the Cyberbullying Research Center.

Henry Kautz, a professor of computer science at the University of Rochester in New York, sees a similar dynamic with technology.

People have been quick to point to studies that show increases in screen time and increases in depression. But its really unclear which way the causation goes, he said. Are people who are bullied and isolated seeking refuge in more screen time or is it the other way around?

The parents of Alec and Caleb are moving past blame into action. Calebs parents created Forever14.org, a website dedicated to promoting conversation and human connection in order to prevent teen suicide.(Photo: Lauren Casto for KHN)

The parents of Alec and Caleb are moving past blame into action. The Murrays are working with the Reno Behavioral Healthcare Hospital and other agencies to better coordinate local suicide prevention. Calebs parents created Forever14.org, a website dedicated to promoting conversation and human connection in order to prevent teen suicide. They have filed paperwork to create a nonprofit with the same mission.

Dont think its too young to talk to your kids about if they might feel like hurting themselves. You might think you have time to tell them, but you cant go back, Calebs father, Storm Stenvold, said. I dont know what pain he was in for that time that he felt he needed to do this. He decided on this very quickly. He was rarely alone. He was home less than three hours by himself.

Paige Murray agrees, which is why she and her husband, Lee, said they werent going to be silent about Alecs suicide.

Every family needs to have a conversation about suicide with their children starting very young. Dont just spring it on them when theyre 10, she said. It should be part of everyday conversation about loving yourself and making sure tomorrow is another day. Make sure it becomes a part of everyday knowledge.

This wasnt a conversation that ever entered our house until June 8, but knowing what we know now, it should be. We were blindsided by it, Lee Murray said. Its hindsight. We could have done better, but how would you know?

Kaiser Health News (KHN) is a nonprofit news service covering health issues. It is an editorially independent program of the Kaiser Family Foundation that is not affiliated with Kaiser Permanente.

If you or someone you know may be struggling with suicidal thoughts, you can call the National Suicide Prevention Lifeline at 800-273-TALK (8255) any time of day or night or chat online.You can also text HOME to 741741 to reach the Crisis Text Line.

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Suicide has only gotten younger. These two families, bonded by loss, are taking action. - USA TODAY

‘The Office’ Proposal Scene Between Jim and Pam Was Super Expensive to Film – Showbiz Cheat Sheet

Posted: March 7, 2020 at 7:41 pm

Dwight Schrute (Rainn Wilson), Andy Bernard (Ed Helms), and Michael Scott (Steve Carell) are just a few of the beloved characters from The Office. No characters or storyline will ever quite compare to Pam Beesly (Jenna Fischer) and Jim Halpert (John Krasinski). Viewers immediately began to root for them from season one.

Through the many twists and turns of the interesting plot the two characters continued to grow, and luckily, eventually, find companionship in one another. Jim and Pams relationship quickly became a fan favorite. Followers everywhere were enthralled with their dynamic.

In season five, fans finally got to see the beautiful moment between Jim and Pam when he proposes to her. It is no surprise that this particular scene stands out as one of the most memorable moments in the history of The Office.

However, fans and viewers may be surprised to learn how much the precious moment actually cost to film. Greg Daniels, the executive producer, claimed the characters lengthy journeys and storyline together deserved a scene that represented the momentous occasion.

Jim and Pams chemistry was so sweet and undeniable from the start. However, in the first few seasons, there was a slight problem of Roy (David Denman), Pams fianc.

The Offices earlier seasons depict a different kind of love story for Pam. For three seasons fans and viewers watched Pam struggle to make it work with Roy until the inevitable demise of their relationship.

Finally, in season four, fans finally were able to see the anticipated beginning of Pam and Jims relationship. It was even better than expected.

The season premiere that would eventually lead to Jims proposal was broken up into a two-part episode to kick-off the start of a new season. Weight Loss Part 1 focused on the challenge the characters take on to collectively lose weight together, while Jim struggled with Pam pursuing her passion for art in New York City.

Part two of the famous episode aired immediately after part one. The unique two-part season premiere should have clued viewers in that something special was coming up.

Weight Loss Part 2 begins with the comical footage of the characters as they continue to battle against the fellow Dunder Mifflin branches in a weight-loss challenge. Pam seemed to be adjusting to her new life in New York and even began making friends, but it was obvious that throughout the episode Jim was tense and in a state of unrest when it came to Pam.

As the days and weeks pass by the episode illustrates the annoyances and inconveniences that the couple endured as a result of dating at a distance. From family obligations to last-minute schedule changes, it became obvious that Pam and Jim were becoming frustrated with their current situation.

That was until one afternoon Jim asked Pam to meet for a spontaneous lunch. They agreed to meet halfway, and Jim proposed to Pam outside of a gas station in the pouring rain. The couples love for one another couldnt be contained, and despite deciding to wait, viewers got to see Jim propose to Pam unexpectedly in season five. The beautiful scene captured everything the viewers and fans loved about the popular couple.

Fans and viewers grew to love Jim and Pam overtime, but imagine being one of the people responsible for creating the show, characters, and storylines. Daniels implied that nothing would be held back when it came to getting the proposal scene just right.

That is probably why the whole scene cost about $250,000. Using the fake rain and designing a replica of the famous gas station that the couple has shared memories at in the past were two essential pieces of the proposal.

In order to have both of those elements present it cost about $250,000. Talk about an expensive scene!

When it comes to television series, it is safe to say that Jim and Pams love story is one for the books. The couples storyline meant a great deal to the fans and the teams of people who were dedicated to writing, producing, and filming the show. The famous proposal scene is representative of the beloved characters.

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'The Office' Proposal Scene Between Jim and Pam Was Super Expensive to Film - Showbiz Cheat Sheet

Last Word on teachers pay, March 7 – Daily Press

Posted: March 7, 2020 at 7:40 pm

Colonial Williamsburg, taking away of free access for one day, each year, to active duty military personnel and dependent family members is egregiously shortsighted. Yes, CW does provide free access to active duty (and military veterans) and dependent family members during Memorial and Veterans Day weekends. But that doesnt happen without a six-figure grant from Home Depot (Thank you, Home Depot!). Like last weeks writer, I understand many or most active duty visitors are either young, single or married service members with young children. They use their free day, other than the Memorial and Veterans Day weekends because they are, more likely than not, on duty, deployed or in the area for training during times other than the two designated weekends. CWs new CEO recently stated that: As our society grows more fractious and forgetful of its past, (CWs) mission to inform, educate and inspire only becomes more relevant and, I would argue, necessary. It seems to me that one free day, each year, just might provide a greater and immutable awareness of our historical relevance, that informs, educates and inspires and, I would argue, necessary.

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Last Word on teachers pay, March 7 - Daily Press

How to Lose Weight Fast: 3 Simple Steps, Based on Science – Healthline

Posted: March 7, 2020 at 7:40 pm

There are many ways to lose a lot of weight fast.

That said, many diet plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a diet.

However, not all diets have this effect. Low carb diets are effective for weight loss and may be easier to stick to than other diets.

Heres a 3-step weight loss plan that employs a low carb diet and aims to:

The most important part is to cut back on sugars and starches, or carbohydrates.

When you do that, your hunger levels go down, and you generally end up eating significantly fewer calories (1).

Instead of burning carbs for energy, your body now starts burning stored fat for energy.

Another benefit of cutting carbs is that it lowers insulin levels, causing the kidneys to shed excess sodium and water. This reduces bloating and unnecessary water weight (2, 3).

According to some dietitians, its not uncommon to lose up to 10 pounds (4.5 kg) sometimes more in the first week of eating this way. This weight loss includes both body fat and water weight.

One study in healthy women with obesity reported that a very low carb diet was more effective than a low fat diet for short-term weight loss (4).

Research suggests that a low carb diet can reduce appetite, which may lead you to eat fewer calories without thinking about it or feeling hungry (5).

Put simply, reducing carbs can lead to quick, easy weight loss.

Each one of your meals should include a protein source, fat source, and low carb vegetables.

As a general rule, try eating two to three meals per day. If you find yourself hungry in the afternoon, add a fourth meal.

Constructing your meals in this way should bring your carb intake down to around 2050 grams per day.

To see how you can assemble your meals, check out this low carb meal plan and list of 101 healthy low carb recipes.

Eating plenty of protein is an essential part of this plan.

Evidence suggests that eating lots of protein may boost calorie expenditure by 80100 calories per day (6, 7, 8).

High protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire to snack late at night by half, and make you feel full. In one study, people on a higher protein diet ate 441 fewer calories per day (9, 10).

When it comes to losing weight, protein is a crucial nutrient to think about.

Dont be afraid to load your plate with low carb vegetables. They are packed with nutrients and you can eat very large amounts without going over 2050 net carbs per day.

A diet based mostly on lean protein sources and vegetables contains all the fiber, vitamins, and minerals you need to be healthy.

See a full list of low carb vegetables here.

Dont be afraid of eating fats. Trying to do low carb and low fat at the same time can make sticking to the diet very difficult.

You don't need> to exercise to lose weight on this plan, but it will have extra benefits.

By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (11, 12).

Studies on low carb diets show that you can gain a bit of muscle while losing significant amounts of body fat (13).

Try going to the gym three to four times a week to lift weights. If you're new to the gym, ask a trainer for some advice.

If lifting weights is not an option for you, doing some cardio workouts like walking, jogging, running, cycling, or swimming will suffice. Both cardio and weightlifting can help with weight loss.

If you need to, you can take one day off per week where you eat more carbs. Many people choose to do this on Saturday.

Its important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, and fruit. If you must have a cheat meal and eat something unhealthy, do it on this day.

Limit this to one higher carb day per week. If you arent reducing carbs enough, you might not experience weight loss.

You might gain some water weight during your refeed day, and you will generally lose it again in the next 12 days.

Its not necessary to count calories as long as you keep your carb intake very low and stick to protein, fat, and low carb vegetables.

However, if you want to count them, you can use a free online calculator like this one.

Enter your sex, weight, height, and activity levels. The calculator will tell you how many calories to eat per day to maintain your weight, lose weight, or lose weight fast.

You can also download free, easy-to-use calorie counters from websites and app stores. Here is a list of 5 calorie counters to try.

Here are 10 more tips to lose weight faster:

For more tips on weight loss, read about 30 natural tips for losing weight here.

You may lose 510 pounds (2.34.5 kg) of weight sometimes more in the first week of the diet plan, and then lose weight consistently after that.

If you're new to dieting, weight loss may happen more quickly. The more weight you have to lose, the faster you will lose it.

For the first few days, you might feel a bit strange. Your body is used to running off carbs, and it can take time for it to get used to burning fat instead.

Some people experience the keto flu, or "low carb flu." Its usually over within a few days.

After the first few days, most people report feeling very good, with even more energy than before.

Aside from weight loss, the low carb diet can improve your health in many ways:

By reducing carbs and lowering insulin levels, youll likely experience reduced appetite and hunger. This removes the main reasons its often difficult to maintain a weight loss plan.

On this plan, you can likely eat healthy food until youre full and still lose a significant amount of fat. The initial drop in water weight can lead to a drop in the scales within a few days. Fat loss takes longer.

Studies comparing low carb and low fat diets suggest that a low carb diet might even make you lose up to two to three times as much weight as a typical low fat, calorie-restricted diet (38, 39, 40).

If you have type 2 diabetes, talk to your healthcare provider before making changes, as this plan can reduce your need for medication.

If you want to try a low carb diet, check out these 7 healthy low carb meals that you can make in 10 minutes or less.

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How to Lose Weight Fast: 3 Simple Steps, Based on Science - Healthline

How Intermittent Fasting Can Help You Lose Weight

Posted: March 6, 2020 at 3:49 pm

There are many different ways to lose weight.

One that has become popular in recent years is called intermittent fasting (1).

This is a way of eating that involves regular short-term fasts.

Fasting for short periods helps people eat fewer calories, and also helps optimize some hormones related to weight control.

There are several different intermittent fasting methods. Three popular ones are:

Body fat is the body's way of storing energy (calories).

When we don't eat anything, the body changes several things to make the stored energy more accessible.

This has to do with changes in nervous system activity, as well as a major change in several crucial hormones.

Here are some of the things that change in your metabolism when you fast:

Interestingly, despite what the 5-6 meals a day proponents would have you believe, short-term fasting may actually increase fat burning.

Two studies have found that fasting for about 48 hours boosts metabolism by 3.6-14% (12, 13). However, fasting periods that are longer can suppress metabolism (14).

The main reason that intermittent fasting works for weight loss, is that it helps you eat fewer calories.

All of the different protocols involve skipping meals during the fasting periods. Unless you compensate by eating much more during the eating periods, then you will be taking in fewer calories.

According to a recent 2014 review study, intermittent fasting can lead to significant weight loss. In this review, intermittent fasting was found to reduce body weight by 3-8% over a period of 3-24 weeks (2).

When examining the rate of weight loss, people lost about 0.55 pounds (0.25 kg) per week with intermittent fasting, but 1.65 pounds (0.75 kg) per week with alternate-day fasting (2).

People also lost 4-7% of their waist circumference, indicating that they lost belly fat.

These results are very impressive, and they do show that intermittent fasting can be a useful weight loss aid.

All that being said, the benefits of intermittent fasting go way beyond just weight loss. It also has numerous benefits for metabolic health, and may even help prevent chronic disease and expand lifespan (15, 16).

Although calorie counting is generally not required when doing intermittent fasting, the weight loss is mostly mediated by an overall reduction in calorie intake.

Studies comparing intermittent fasting and continuous calorie restriction show no difference in weight loss if calories are matched between groups.

One of the worst side effects of dieting, is that the body tends to burn muscle as well as fat (17).

Interestingly, there are some studies showing that intermittent fasting may be beneficial for holding on to muscle while losing body fat.

In one review study, intermittent calorie restriction caused a similar amount of weight loss as continuous calorie restriction, but with a much smaller reduction in muscle mass (18).

In the calorie restriction studies, 25% of the weight lost was muscle mass, compared to only 10% in the intermittent calorie restriction studies (18).

However, there were some limitations to these studies, so take the findings with a grain of salt.

In my opinion, one of the main benefits of intermittent fasting is the simplicity of it.

I personally do the 16/8 method, where I only eat during a certain "feeding window" each day.

Instead of eating 3+ meals per day, I eat only 2, which makes it a lot easier and simpler to maintain my healthy lifestyle.

The single best "diet" for you is the one you can stick to in the long run. If intermittent fasting makes it easier for you to stick to a healthy diet, then this has obvious benefits for long-term health and weight maintenance.

There are several things you need to keep in mind if you want to lose weight with intermittent fasting:

Most of the popular intermittent fasting protocols also recommend strength training. This is very important if you want to burn mostly body fat while holding on to muscle.

In the beginning, calorie counting is generally not required with intermittent fasting. However, if your weight loss stalls then calorie counting can be a useful tool.

At the end of the day, intermittent fasting can be a useful tool to lose weight.

This is caused primarily by a reduction in calorie intake, but there are also some beneficial effects on hormones that come into play.

Intermittent fasting is not for everyone, but may be highly beneficial for some people.

This article contains much more information about intermittent fasting: Intermittent Fasting 101 The Ultimate Beginner's Guide.

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How Intermittent Fasting Can Help You Lose Weight


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