Children learn about the world through the perspective of the caring adults around them. Educators warn children not to touch something, because its too hot. Parents tell children they are gorgeous, cheeky, silly or brave, and children quickly learn what is noticed about their behaviour, and what is ignored.

Using that understanding, it goes without saying that passing on a fear of gaining weight can negatively impact a childs body image and their relationship with food. Many early childhood educators would consider themselves to be inclusive but does this extend to food and body image?

Think about conversations held in earshot of children about diets, exercise, keto, and being so bad last night! by eating pizza. Conversations like these can set up food aversions, body image issues and harm their relationship with food.

As educators and caregivers, you have a critical role to play in a childs sense of self, identity and attitudes to the world and their bodies. Are you mindful of how you speak about food and your body in front or in earshot of children?

Leading by example

Its very difficult to expect a child to switch to healthy food if they are mimicking unhealthy food behaviours and attitudes they see around them from educators and families, or if they are relying on food as a way to combat boredom, loneliness, depression, anxiety or other negative feelings.

Children are impressionable and observing adults dealing with negative body image or food choices can in turn cause them to reject their own bodies.

3 no-nos when it comes to feeding children

According to the American Association of Paediatrics, three practices have been shown to be associated with excess weight gain:

A clinical psychologists perspective

Wholesome Child consulted with Romy Kunitz, a clinical and developmental psychologist to get her perspective on the most healthy way to manage food and body conversations with young children. She shared three insightful tips:

A sore tummy is most often where a childs feelings are expressed. When this happens and it seems clear to you that the tummy ache isnt due to constipation/diarrhoea or something they have eaten, attempt to talk about what the sore tummy looks like or feels like.

Ask the child to draw what they are feeling, for example, and then make the association for them that perhaps they are feeling angry, sad or anxious. Helping children make the connection between their feelings and appetite is an enduring gift and preventing force feeding is very important in these circumstances too.

Some dos when it comes to encouraging healthy eating behaviours:

And some donts

Speak negatively about food in terms of high and low calories

Speak negatively about your own weight or body dissatisfaction in front of children

Let children eat out of boredom or when theyre thirsty (thirst often presents as hunger).

I explore this topic in depth in chapter 5 of my book, and offer further guidance for educators in how to talk about food in our Nourish program.

To learn more about the Nourish program, specially tailored for early childhood services, please see here.

Follow this link:
Sticks and stones can break their bonesbut words used about food and bodies can hurt too - The Sector

When trying to lose weight it can be tempting to drastically cut certain foods your diet plan. While removing unhealthy foods can speed up weight loss, eating more of the right foods can actually give the best results. Having a diet high in protein can speed up weight loss, an expert explained.

It can be tempting to eat less when trying to lose a few pounds but this does not necessarily work.

Tucking into foods high in protein could give the best results, Elliott Upton, personal trainer at Ultimate Performance and Head of LiveUP Online Coaching, said.

He told Express.co.uk: Every meal should be built around a quality source of protein.

It helps to repair, rebuild and maintain muscle tissue, which not only improves body composition - the way your body looks - but also increases metabolic rate.

READ MORE: Gordon Ramsay: How did he shed 3st? TV chef on heartbreaking motivation for weight loss

Speeding up the metabolism makes the body burn more calories which leads to fat loss.

As well as burning fat more quickly, high protein foods reduce hunger so slimmers will probably eat less overall.

Elliot added: It is also satiating, so helps keep you fuller for longer, and the better you can control hunger, the more sustainable your diet will be.

High protein foods include meat, fish, dairy products, nuts, tofu and beans.

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Ultimately, the best diet is going to be one that is easy to stick to, the expert explained.

He added: There is no best diet or perfect diet to follow.

However, there is a best diet for you, that is always going to be the one that best fits your lifestyle and one that is going to be the most sustainable.

There is nothing overly complicated about dieting the challenging part is adhering to it consistently and long enough to see results.

Following a healthy diet plan can be paired with regular exercise for a weight loss transformation.

Elliot said full body compound exercises and resistance training are the best for burning fat.

Resistance training is the number one tool we use for weight loss and body composition change, alongside nutrition, the expert suggested.

Lifting weights helps to build muscle, lose fat and increase your metabolic rate.

The reason weight training is so efficient for fat loss is that there are so many variables we can change within the same one hour workout to keep challenging the body and progressing through progressive overload.

Some of the variables we can change are: reps, sets, weight, tempo or total time under tension, range of motion, rest, angles, machines vs. free weights, etc.

"This constant manipulation to key variables is the advantage weight training has over traditional cardio, where you essentially need to run further, longer, faster or more frequently to keep progressing and losing weight."

He explained compound exercises can help burn more calories than simply doing cardio.

Pairing exercise and diet can give the best results when trying to get into shape.

Original post:
Weight loss diet plan: The one food you should eat more of to help burn belly fat fast - Express

Prostate cancer is the second-most common cancer in men worldwide, yet approximately 70% of diagnoses occur in developed regions.1 In addition to the use of prostate-specific antigen (PSA) screening practices, one hypothesis to explain this global variation is differences in environmental and lifestyle factors. The established risk factors for prostate cancer are advanced age, ethnicity, and family history of the disease. Although some lifestyle factors, such as body weight, are thought to increase the risk of developing prostate cancer, the evidence for this theory is somewhat weak.

This study sought to determine if certain lifestyle choices, such as diet and exercise, are associated with prostate cancer using a method that is thought to effectively identify causal associations.1 Most epidemiological studies can identify associations, but they are typically considered hypothesis-generating and cannot support causal relationships due to unaccounted for or unknown confounders.2

Methods

The gold standard for identifying a causal association between an exposure and an outcome is a randomized, controlled trial; however, these types of studies are not always possible because they would be impractical, too costly, or unethical.2

The current study used Mendelian randomization (MR), which is an alternative method that was developed to identify causal relationships. MR uses genetic instrumental variables (GIVs) to enable randomization of subjects. A GIV is most commonly a genetic variant such as single-nucleotide polymorphisms (SNPs), and must fulfill 3 core assumptions: 1) reproducibly and strongly associated with the exposure; 2) not associated with confounders; and 3) only associated with the outcome through the exposure. In this study, the GIVs were SNPs identified from genome-wide association studies of each risk factor for prostate cancer that was included the study.2

MR uses alleles of the GIVs, such as SNPs, to randomly allocate subjects into groups.2 This approach exploits the natural random assortment of alleles within a population, and are therefore not typically associated with confounders. 3 As a result, any association observed between the GIV and the outcome is considered supportive evidence that the exposure is causally related to the outcome.2,3 In this study, the exposure was certain lifestyle choices, such as diet and exercise, and the outcome was prostate cancer.1

There are limitations to MR that can affect the interpretability of the data.3 For example, the GIV may influence the outcome independent of the exposure, which is called pleiotropy. In addition, some MRs may lack statistical power to detect a correlation.

In this study, the authors noted that there were only 2 SNPs that they could use for their allocation of physical activity by average acceleration, which could weaken the causal inference of this association. In addition, there were no known GIVs that could be used for some other risk factors, such as some vitamins, and thus, could not be used for MR evaluation in this study.

Link:
Lifestyle Choices and Prostate Cancer - Cancer Therapy Advisor

Some clinics offer lipotropic injections for weight loss. However, researchers have not comprehensively studied the efficacy and safety of these.

Lipotropes in lipotropic injections include a mix of different vitamins, minerals, and amino acids that people report help them lose weight and fat.

Keep reading to learn more about lipotropic injections, including the ingredients, cost, dosage, and possible risks.

Some people use lipotropic injections because weight loss clinics market them as treatments that promote fat burning. In combination with a healthful diet and regular exercise, people who use lipotropic injections should lose fat more easily.

Each clinic has its own specific type of injection, so the components may differ from clinic to clinic.

Lipotropes are substances that promote the removal of fat from the liver and reduce the production of fat. Some of the more common lipotropes that clinics use include:

Vitamin B-12 and methionine are important nutrients required for reactions in the body that regulate fat and protein metabolism. That said, researchers have not confirmed that taking doses of vitamin B-12 or methionine above the recommended amount will actually help a person lose weight.

Researchers from the Pennington Biomedical Research Center in Louisiana found that restricting dietary methionine in people with metabolic syndrome caused an increase in fat digestion. In this study, people in the control group and those restricting methionine lost the same amount of weight.

Another study showed that a combination of diet, myoinositol, and D-chiroinositol may have accelerated weight and fat loss in women with polycystic ovary syndrome. However, researchers need to conduct further studies to confirm the effects of inositol.

The substances in lipotropic injections may not be effective in reducing a persons weight or fat. Although, theoretically, these substances may have important roles in fat metabolism, researchers are still unsure if higher doses are beneficial for weight and fat loss.

Other clinics may introduce additional vitamins and amino acids that some practitioners believe provide additional weight loss support.

Although research into lipotropic injections is limited, researchers have studied the effects of plant-based foods as a source of lipotropes in rats. The researchers state that the major plant lipotropes include:

Other substances in plant foods such as fatty acids, fiber, and flavonoids may also have lipotropic effects. This study only explored the effect of lipotropic substances in the diet. The researchers did not investigate the effect of lipotropic injections in the test rats.

Clinical trials that have studied lipotropic injections are scarce. For this reason, some doctors may not recommend using them for weight or fat loss.

Weight loss clinics will establish the price of lipotropic injections, so the cost will vary from one weight loss clinic to the next.

One of the factors that may influence the cost they settle on is the components included in the lipotropic injection.

Vitamin B-12 injections alone may be less costly, but there is no scientific evidence around the cost of these injections.

Some clinics offer packages of injections, or they may include the cost of the injection in the price of a weight loss program.

The dosage depends on the ingredients in the injection. Also, each clinic may follow a different protocol and scheduling of the injections.

In some clinics, people receive lipotropic injections once weekly, whereas other clinics suggest more frequent injections.

As with cost, there is no scientific data to back any dosage claims that weight loss clinics make.

In one study, researchers administered 1,000 micrograms of vitamin B-12 intramuscularly to explore the effects on weight loss. Other clinics may choose different strengths of vitamin B-12 and other ingredients in their injection formulations.

People who want to use lipotropic injections should choose a clinic with a registered physician. Some clinics may not have doctors on staff, whereas others may have weight loss specialists who are also medical doctors.

Some lipotropic injections may not be appropriate for everyone. Before receiving their first injection, a person should check if any of the ingredients can be harmful in combination with their medications or a medical condition they have.

Apart from pain at the injection site, one of the risks of using lipotropic injections is that they may not work. People cannot rely on these injections to promote fat loss, so they should also try to adopt more healthful habits, such as exercising regularly.

Researchers have not studied the side effects of lipotropic injections. Information on side effects comes from anecdotal evidence from people who have used the injections for weight loss. Side effects may also vary from person to person.

People who want to lose weight can speak with a doctor or other healthcare provider to create a safe, effective, and individualized weight loss plan.

Doctors can help people find healthful ways to meet their weight, body mass index (BMI), and hip-to-waist ratio goals, which can promote overall health.

Before planning a weight loss regimen, people may wish to consider their current eating and exercise habits. Some questions they should ask themselves include:

Doctors, dietitians, and weight loss specialists can help answer some of these questions.

To lose weight and maintain the loss, a person may need to change lifestyle habits other than eating and exercise.

For example, weight loss programs that are safe and effective should also include:

People should try to avoid weight loss programs that are scams. They should report these to the Federal Trade Commission.

Some simple changes a person can make to their diet to promote more healthful habits include:

The 20152020 Dietary Guidelines for Americans provide nutrition and exercise recommendations. People who want to lose weight can follow these recommended guidelines, along with suggestions from their doctor.

Read about some other scientifically backed weight loss tips here.

Some people use lipotropic injections to aid fat loss and lose weight.

The purpose of these injections is to speed up the metabolism of fat. However, in order to maintain a moderate weight, people should also try to eat more healthfully and adopt regular exercise habits. Lipotropic injections are not a substitute for these healthful habits.

Researchers have not confirmed that lipotropic injections are effective.

Individual ingredients include some vitamins, minerals, and amino acids that may be involved in fat metabolism. However, most data on the success of lipotropic injections come from anecdotal evidence. Therefore, researchers should continue to study their effectiveness.

To lose weight and fat, a person should try to focus on lifestyle and diet.

Read more:
Lipotropic injections: Cost, dosage, and risks - Medical News Today

Excess fat poses a threat to your general health, irrespective of where it is found in the body, but abdominal fat spells particular trouble. The fat is located deep within your belly near vital organs, hiking your risk of developing metabolic conditions such as type 2 diabetes and heart disease. It is therefore imperative that you make healthy lifestyle decisions to stave off the threats posed by visceral fat build-up.

Engaging in regular exercise offers a surefire way to burn the harmful belly fat, and, while the benefits of engaging in aerobic exercise are well understood, research also backs using an overlooked gym equipment to attack visceral fat.

Research presented at the European Congress on Obesity revealed that vibration plates, if used optimally - in combination with a calorie restricted diet - were more successful at long-term weight loss and shedding the fat around their abdominal organs than those who combined dieting with a more conventional fitness routine.

A vibration plate or power plate is a machine that you stand on while it sends high-speed vibrations through your whole body.

The equipment is designed to stimulate your muscles at a much higher rate than normal, accelerating the strengthening and toning process.

READ MORE:How to lose visceral fat: A food group proven to burn belly fat and increase metabolism

Commenting on their findings, the study's leader, Dirk Vissers, a physiotherapist at the Artesis University College and the University of Antwerp in Belgium, said: "These machines are increasingly found in gyms across the industrialised world and have gathered a devoted following in some places, but there has not been any evidence that they help people lose weight."

He continued: Our study, the first to investigate the effects of vibration in obese people, indicates it's a promising approach. It looks like these machines could be a useful addition to a weight control package." said the study's leader, Dirk Vissers, a physiotherapist at the Artesis University College and the University of Antwerp in Belgium.

To evaluate the visceral fat-burning benefits of using these machines, Professor Vissers and his colleagues studied the effects of the Power Plate in 61 overweight or obese people - mostly women - for a year.

The intervention lasted six months, after which the scientists advised all the volunteers to do the best they could with a healthy diet and exercise regime on their own for another six months.

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Body measurements, including CT scans of abdominal fat, were taken at the beginning of the study and after three, six and 12 months.

The researchers divided the volunteers into four groups: one group was prescribed an individually calculated calorie restricted diet, a second group received the same diet intervention, with the addition of a conventional fitness regime, a third group got the diet intervention plus supervised vibration plate training instead of conventional exercise, and the fourth group received no intervention.

There were no significant differences between the groups in obesity and abdominal, or visceral, fat at the start of the study.

"Over the year, only the conventional fitness and vibration groups managed to maintain a five percent weight loss, which is what is considered enough to improve health," Prof. Vissers said.

However, the vibration group lost 47.8 square centimetres of visceral fat during the first six months and still had a loss of 47.7 square centimetres at 12 months.

A marked improvement over the conventional fitness group, which observed a visceral fat reduction of 17.6 square centimetres in the conventional fitness group in the first six months, but by the end of the year, it was only 1.6 square centimetres less than at the beginning.

Emphasising the benefits, the diet group had a visceral fat loss of 24.3 square centimetres after six months and 7.5 square centimetres after a year.

In his concluding remarks, Prof. Visser said: "These are very encouraging results, but it doesn't mean people trying to lose weight can ditch aerobic exercise and jump on the vibration plate instead."

Go here to read the rest:
How to lose visceral fat: The alternative exercise proven to reduce harmful belly fat - Express

By Judith Graham February 21, 2020

Do I know Im at risk for developing dementia? You bet.

My father died of Alzheimers disease at age 72; my sister was felled by frontotemporal dementia at 58.

And thats not all: Two maternal uncles had Alzheimers, and my maternal grandfather may have had vascular dementia. (In his generation, it was called senility.)

So what happens when I misplace a pair of eyeglasses or cant remember the name of a movie I saw a week ago? Now comes my turn with dementia, I think.

Then I talk myself down from that emotional cliff.

Am I alone in this? Hardly. Many people, like me, whove watched this cruel illness destroy a family member, dread the prospect that they, too, might become demented.

The lack of a cure or effective treatments only adds to the anxiety. Just this week, news emerged that another study trying to stop Alzheimers in people at extremely high genetic risk had failed.

How do we cope as we face our fears and peer into our future?

Andrea Kline, whose mother, as well as her mothers sister and uncle, had Alzheimers disease, just turned 71 and lives in Boynton Beach, Florida. Shes a retired registered nurse who teaches yoga to seniors at community centers and assisted-living facilities.

I worry about dementia incessantly. Every little thing that goes wrong, Im convinced its the beginning, she told me.

Because Kline has had multiple family members with Alzheimers, shes more likely to have a genetic vulnerability than someone with a single occurrence in their family. But that doesnt mean this condition lies in her future. A risk is just that: Its not a guarantee.

The age of onset is also important. People with close relatives struck by dementia early before age 65 are more likely to be susceptible genetically.

Kline was the primary caregiver for her mother, Charlotte Kline, who received an Alzheimers diagnosis in 1999 and passed away in 2007 at age 80. I try to eat very healthy. I exercise. I have an advance directive, and Ive discussed what I want [in the way of care] with my son, she said.

Lately, Ive been thinking I should probably get a test for APOE4 [a gene variant that can raise the risk of developing Alzheimers], although Im not really sure if it would help, Kline added. Maybe it would add some intensity to my planning for the future.

I spoke to half a dozen experts for this column. None was in favor of genetic testing, except in unusual circumstances.

Having the APOE4 allele [gene variant] does not mean youll get Alzheimers disease. Plenty of people with Alzheimers dont have the allele, said Mark Mapstone, a professor of neurology at the University of California-Irvine. And conversely, plenty of people with the allele never develop Alzheimers.

Tamar Gefen, an assistant professor of psychiatry and behavioral sciences at Northwestern Universitys Feinberg School of Medicine, strongly suggests having an in-depth discussion with a genetic counselor if youre considering a test.

Before you say I have to know, really understand what youre dealing with, how your life might be affected, and what these tests can and cannot tell you, she advised.

Karen Larsen, 55, is a social worker in the Boston area. Her father, George Larsen, was diagnosed with vascular dementia and Alzheimers at age 84 and died within a year in 2014.

Larsen is firm: She doesnt want to investigate her risk of having memory or thinking problems.

Ive already planned for the future. I have a health care proxy and a living will and long-term care insurance. Ive assigned powers of attorney, and Ive saved my money, she said. Eating a healthy diet, getting exercise, remaining socially engaged I already do all that, and I plan to as long as I can.

What would I do if I learned some negative from a test sit around and worry? Larsen said.

Currently, the gold standard in cognitive testing consists of a comprehensive neuropsychological exam. Among the domains examined over three to four hours: memory, attention, language, intellectual functioning, problem-solving, visual-spatial orientation, perception and more.

Brain scans are another diagnostic tool. CT and MRI scans can show whether parts of the brain have structural abnormalities or arent functioning optimally. PET scans (not covered by Medicare) can demonstrate the buildup of amyloid proteins a marker of Alzheimers. Also, spinal taps can show whether amyloid and tau proteins are present in cerebrospinal fluid.

A note of caution: While amyloid and tau proteins in the brain are a signature characteristic of Alzheimers, not all people with these proteins develop cognitive impairment.

Several experts recommend that people concerned about their Alzheimers risk get a baseline set of neuropsychological tests, followed by repeat tests if and when they start experiencing worrisome symptoms.

When it comes to thinking and memory, everyone is different, said Frederick Schmitt, a neurology professor at the University of Kentucky. Having baseline results is very helpful and allows us to more carefully measure whether, in fact, significant changes have occurred over time, he said.

Nora Super, senior director of the Milken Institute Center for the Future of Aging, watched her father, Bill Super, and all three of his siblings succumb to Alzheimers disease over the course of several years falling, she said, like a row of dominoes.

One of her sisters was tested for the APOE4 genetic variant; results were negative. This is no guarantee of a dementia-free future, however, since hundreds of genes are implicated in Alzheimers, Lewy body dementia, frontotemporal dementia and vascular dementia.

Rather than get genetic or neuropsychological tests, Super has focused on learning as much as she can about how to protect her brain. At the top of the list: managing her depression as well as stress. Both have been linked to dementia.

Also, Super exercises routinely and eats a MIND-style diet, rich in vegetables, berries, whole grains, nuts, fish and beans. She is learning French (a form of cognitive stimulation), meditates regularly and is socially and intellectually active.

According to a growing body of research, physical inactivity, hearing loss, depression, obesity, hypertension, smoking, social isolation, diabetes and low education levels raise the risk of dementia. All of these factors are modifiable.

What if Super started having memory problems? I fear I would get really depressed, she admitted. Alzheimers is such a horrible disease: To see what people you love go through, especially in the early stages, when theyre aware of whats happening but cant do anything about it, is excruciating. Im not sure I want to go through that.

Gefen of Northwestern said she tells patients that if [cognitive testing] is something thats going to stress you out, then dont do it.

Nigel Smith, 49, had a change of heart after caring for his mother, Nancy Smith, 81, whos in hospice care in the Boston area with Alzheimers. When he brought his mother in for a neuropsychological exam in early 2017 and she received a diagnosis of moderate Alzheimers, she was furious. At that point, Nancy was still living in the familys large home in Brookline, Massachusetts, which she refused to leave.

Eventually, after his mother ended up in the hospital, Smith was given legal authority over her affairs and he moved her to a memory care unit.

Now, shes deteriorated to the point where she has about 5% of her previous verbal skills, Nigel said. She smiles but she doesnt recognize me.

Does he want to know if something like this might lie in his future?

A couple of years ago, Smith said he was too afraid of Alzheimers to contemplate this question. Now hes determined to know as much as possible, not so much because Im curious but so I can help prepare myself and my family. I see the burden of what Im doing for my mother, and I want to do everything I can to ease that burden for them.

Kim Hall, 54, of Plymouth, Minnesota, feels a similar need for a plan. Her mother, Kathleen Peterson, 89, a registered nurse for over 50 years, was diagnosed with vascular dementia five years ago. Today, she resides in assisted living and doesnt recognize most of her large family, including dozens of nieces and nephews who grew up with Hall.

Hall knows her mother had medical issues that may have harmed her brain: a traumatic brain injury as a young adult, uncontrolled high blood pressure for many years, several operations with general anesthesia and an addiction to prescription painkillers. I dont share these, and that may work in my favor, she said.

Still, Hall is concerned. I guess I want to know if Im at risk for dementia and if there is anything I can do to slow it down, she said. I dont want what happened to my mother to happen to me. Probably, Hall speculated, shell arrange to take a neuropsychological exam at some point.

Several years ago, when I was grieving my sisters death from frontotemporal dementia, my doctor suggested that a baseline exam of this sort might be a good idea.

I knew then I wouldnt take him up on the offer. If and when my time with dementia comes, Ill have to deal with it. Until then, Id rather not know.

Kaiser Health News (KHN) is a national health policy news service. It is an editorially independent program of the Henry J. Kaiser Family Foundation which is not affiliated with Kaiser Permanente.

We encourage organizations to republish our content, free of charge. Heres what we ask:

You must credit us as the original publisher, with a hyperlink to our khn.org site. If possible, please include the original author(s) and Kaiser Health News in the byline. Please preserve the hyperlinks in the story.

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Have questions? Let us know at KHNHelp@kff.org

See the rest here:
Stalked by The Fear That Dementia Is Stalking You - Kaiser Health News

Find out about his favorite workouts, which foods he's been eating to stay in shape, and everything in between.

From working in an office to becoming a Navy SEAL named Jack Ryan, it took quite the transition for John Krasinski, who went from a 25% body fat to an outstanding 9% just in time for the film.

In this list, well take a look at the things he was doing not only to get in that shape but to maintain it. John admitted on the Jimmy Kimmel show that it really wasnt easy and most important of all, it took some serious commitment both in and out of the gym.

Well discuss some of his favorite workouts, which foods he was eating and everything in between. Enjoy the article and like always be sure to share it with a friend.

Here are 15 things John Krasinski does to stay in shape!

John admitted that prior to meeting his trainer, Jason Walsh, he wasnt even able to hit a single pull-up.

Well, his very same weakness turned into one of his strengths after months of serious training and dropping weight. That one tough pull up turned into 20 with absolute ease; he has some serious bodyweight power!

He sat down with Jimmy Kimmel, detailing some of the aspects of his rigorous diet.

John actually had dinner over at Jimmys during his body transformation; according to Jimmy, John was just pounding down waters all night while eating his usual foods which well detail a little later. Now thats some serious dedication!

It was a rude awakening for Krasinski, as he expected movements like the bench press when he first met his trainer. Playing the role of a Navy SEAL, Johns trainer incorporated lots of cardio drills.

Among the toughest, according to John himself, was the sled-pull, which is a grueling exercise both in terms of strength and endurance.

Now thats one way to keep things interesting, get in a workout with your fellow Hollywood peers. John did that a couple of times in the past with the likes of Dwayne Johnson and Chris Pratt.

It mustve been an honor for John to enter DJs gym, given that The Rock rarely allows anyone in there.

Related -15 Things Dwayne The Rock Johnson Does To Stay In Shape

According to Mens Health, John follows a three-day rotation, but well usually hit the gym 5-6 times per week.

During the three-day rotation, hell hit a push, pull and leg split. Push features chest, triceps and shoulders while the pull days feature back and biceps. And then, theres the dreaded leg day!

When asked on Jimmy Kimmel's show about how he burned so much fat and managed to turn it into muscle, The Office star pointed at salads as a big reason as to why, especially in terms of nutrition.

He was pounding down lots of greens, basically over and over again at a robotic pace.

Accompanying the salad on the norm was a chicken breast. Of course, a lean protein like chicken is part of any diet plan out there.

In order to fuel tough workouts, trainees like John must replenish, with lean protein sources like chicken, meant to build and repair.

As he detailed in his IG post with Chris Pratt, Krasinski doesnt shy away from training outdoors, neither does he shy away from going for a run. He detailed once of his rigorous Memorial Day sessions alongside Pratt;

1 mile, 100 pull-ups, 200 push-ups,300 air squats, and 1 mile. Who needs weight, right!?

According to Johns trainer via Mens Health, his workouts usually consist of different stages. One of them is dedicated to power, while the other works on Johns muscle endurance, which can be regarded as the fat burning stage of the workout.

Hell also mix in several bodyweight movements, including the previously mentioned pull-ups along with push-ups as well.

While getting shredded for 13 Hours, John hit the gas pedal when it came to his workouts.

He admitted to training twice a day at that point, one portion dedicated to weight training while the other session featured cardio only. All his hard work paid off not only for the film but with various magazines as well, such as Mens Health.

This is a personal preference for John, who loves the bench press. The actor stated that he loves the fact that the exercise constantly provides a challenge; hes always motivated to improve the lift.

Of course, he kept this exercise during his rigorous diet and training program on route to his performance as a Navy SEAL.

Unlike lots of trendy diets that feature no carbohydrates at all, John goes a different route by using them as a fuel source especially during his tough workouts.

Carbohydrates, if used properly, can be a great way to add gas to the engine during a grueling workout session.

Related -The Office: Every Prank Jim Pulled On Dwight, Officially Ranked

While getting in shape for the role, John was a regular at the gym, hitting up workout sessions between five and six times per week.

He usually had a rest day though it didnt involve much of a cheat meal and in truth, it was just hard work and consistency that caused the transformation.

As we stated earlier, a lot of Johns success in the weights room was all thanks to his bodyweight power which improved drastically over time.

Among his favorites included, of course, push-ups, which is a great chest builder. He also thrived on the pull-ups, and planks were used when sculpting his ripped abs.

John was a little embarrassed to reveal that he was once at 25% body fat, when starting off.

On the road to his role as Jack Ryan, the actor went all the way down to 9%. His secret? Flat out consistency. Staying consistent with both food and exercise, most of all.

Next -15 Ways Star-Lord Chris Pratt Stays In Shape

Sources Mens Health & YouTube

Next 20 Little Known Facts About Nicki Minaj's Husband, Kenneth Petty

Link:
15 Things John Krasinski Does To Stay In Shape | TheThings - TheThings

A DAD has been accused of "emotionally damaging" his nine-year-old daughter - after putting her on a gruelling diet and gym routine.

The unnamed father said he'd noticed his little girl had "started putting on weight", after he split up with her mum.

1

In a Reddit post he said he takes her to the gym four times a week and has started controlling her portion sizes.

He said he packs her "lean lunches" each day, to try and help her lose weight.

But the dad has faced a wave of backlash online, with many people claiming he's "body shaming" and "emotionally damaging" his young daughter.

Top dietitian Helen Bond told The Sun kids must be encouraged to develop a healthy relationship with food and exercise.

If not, she warned, it can pave the way for young children to develop eating disorders.

The dad told Reddit readers that he decided to kick-start his daughter's rigid regime after he noticed shehad put on weight following his separation from her mother.

He wrote: "She's not obese but seeing her in person, I've noticed she has a belly which hangs over her waistband, and she wears 12-13 clothes despite only being nine."

The dad claimed he raised it with his daughter's mother, who got "defensive".

He said her "skinny and healthy" mum pointed out that their daughter, who he refers to as 'M', eats the same diet as her and plays sport twice a week.

Despite this, the dad, who looks after 'M' on alternate weeks, still enforced his own routine and started taking his daughter to parent and child classes at the gym.

He also stopped letting her buy food and begun using a portion control plate.

he said he recently sent his daughter to a birthday party at the cinema with a bag of veggie sticks and hummus to show that "snacks can be healthy".

Despite this, he said he faced more backlash from his ex-partner.

He added: "Next day ex texts. I head over and ex isn't happy, M is upset and won't look at me.

"Apparently when they were sat waiting for the movie kids started comparing snacks.

"M told the other kids that they were gonna get fat and unhealthy because their parents gave them those snacks.

"She said she had to eat the veggies so she could lose weight, and she wasn't allowed any popcorn (I never said this).

"Then at their house after they ordered pizza for the kids - M refused to eat saying she was gonna get fat. The parents called ex and she came and got her.

"M was crying saying that she was scared if she ate anything bad she'd put on weight and everyone would hate her.

"She told ex about our diet and gym. I hadn't because it was my weeks and why should I divulge all our plans."

The dad claims his daughter's mum says she often refuses to eat and blamed the dad for giving her a complex.

He argued that if she was healthy she "wouldn't have a belly and be bigger than other girls", saying: "At least I care about what the girl puts in her mouth."

STUDIES show that weight training can beneficial for children especially those aged over 13 - but it's vital that they're supervised.

Some lifts can put too much pressure on developing joints and growing bones, which is why children and teens should never be allowed to train alone or push themselves.

Extra protein can be useful for a growing body, and protein shakes can help to get vital nutrients in to fussy eaters.

But if being served alongside an already balanced diet, there is a risk of overloading on protein.

This puts the kidneys under unnecessary strain. and excess protein can be turned to fat.

Letting kids take part in 5km runs can be safe - as long as they are going at a pace that is comfortable for them.

It's also vital to let youngsters have plenty of rest both after exercise and before their next session.

It led to the mum telling him that M was happier before he moved back to the area and she would stop letting him see her if he didn't stop "emotionally damaging" her.

The dad's revelation has sparked a heated debate on Reddit - with many claiming he was "body shaming" his daughter.

One wrote: "Don't body shame your nine year old daughter.

"There's a huge difference between living healthy and the s*** your doing. A nine year old shouldn't be concerned over eating a piece of pizza and becoming fat."

And another added: "If your daughter is crying about her weight and scared to eat then you have gone about this poorly. This is the definition of 'emotional damage'.

"You may have good intentions but something is going very wrong here. You're the a**hole for not taking that on board."

Registered dietitian Helen Bond is now urging parents to be "good role models" to kids when it comes to food and exercise.

She said it's OK to regulate portion size but added it should all be about balance and variation - and not referred to as a diet.

Its important that as parents, we be good role models

She told The Sun Online: "Eating and lifestyle habits are established early in life and sadly in todays society with huge social media influences to look a certain way, many children are growing up with eating disorders and unhealthy associations to food.

"So its important that as parents, we be good role models and help our kids develop a healthy relationship with food and exercise and encourage them to eat a healthy, varied diet keeping to child sized portions - to help ensure they obtain all the necessary nutrients they need for good health and optimal growth and development.

"It's certainly not a diet but a way of life that will lay down the foundations for their future good healthas adults."

Revealed

Despite this, leading fitness expert Daniel Herman, founder of sports nutrition brandBio-Synergy, believes children should be hitting the gym - with supervision.

He said: "There are plenty of types of exercise and activity that all children can participate in, whether that be competitively or for fitness or recreation.

"Depending on the age of the child, weight lifting may not be appropriate due to risk of injury, that said if properly supervised and structured it can certainly be beneficial."

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Dad accused of emotionally damaging his daughter, 9, with tough gym and diet routine - The Sun

When the transition to menopause starts, women can be plagued by uncomfortable symptoms such as hot flashes, night sweats, sleep problems, mood swings, weight gain, and vaginal dryness. The pharmacological approach to controlling menopausal symptoms (which occur when levels of estrogen, progesterone, andtestosteronedrop off in midlife) is hormone therapy (HT), medications with female hormones that replace the ones the body no longer produces. Lifestyle changes such as diet, exercise, layered clothing, smoking cessation, and vaginal moisturizers and lubricants have also been shown to be effective in coping with symptoms related to menopause.

RELATED: What to Eat and Avoid on a Plant-Based Diet, and a 14-Day Sample Menu

Many studies have looked at the positive effects of the Mediterranean diet (a diet rich in fruit, vegetables, whole grains, nuts and healthy fats) on these symptoms, especially hot flashes and weight gain. An Iranian study published in the journal of theNorth American Menopause Society (NAMS), Menopause, on February 19, 2020, looked at subgroups of fruits and vegetables to find which provide the biggest benefits. The study recruited 393 post-menopausal women between ages 40 and 76 years. Possible participants were excluded if they were overweight, smoked, had a medical history of cancer, diabetes, stroke, multiple sclerosis, dementia,hyper- or hypothyroidism, or had undergone hormone therapy in the previous six months.

Overall, participants who self-reported a higher intake of fruits and vegetables combined, total vegetables, or total fruits had more energy and physical activity compared with individuals who reported a lower intake. A previous study, published in June 2018 in Maturitas, looked at vegans, who do not eat animal products, and found that they report less bothersome vasomotor and physical menopausal symptoms than omnivores.

These results are consistent with other studies. The mechanism by which it works is not entirely clear, but we are assuming it is related to the antioxidant effects of the vitamin C, beta-carotene, and lycopene contained in the fruits and vegetables, said Neal Barnard, MD, author of Your Body in Balance.

RELATED: Coping With Hot Flashes and Other Menopausal Symptoms: What 9 Celebrities Said

The researchers also looked at specific subgroups of fruits and vegetables, including cruciferous vegetables, green leafy vegetables, dark yellow vegetables, berries, and citrus fruits.

In the results, the researchers found that in the vegetable groups, higher consumption of leafy greens and cruciferous vegetables led to a significant reduction in overall menopausal symptoms and specifically in physical symptoms.

Dr. Barnard, who is also the president of thePhysicians Committeefor Responsible Medicine, says, This study also fits a longer-term observation from years ago in Japan, when the diet was much lower in animal products and higher in rice and vegetables, and women rarely complained of menopausal symptoms. When the diet become more Westernized with more meat and dairy, menopausal symptoms were much more frequently reported.

RELATED: Vegetarian Diet Linked to Lowered Risk of Urinary Tract Infection

A higher intake of fruits across the board was found to have a slight impact on the psychological front, with high consumption respondents reporting somewhat less moodiness. Citrus fruits (oranges, limes, lemons, citrons, grapefruit, kumquats, ugli fruit) were also reported to help reduce overall menopause symptoms.

Acidic tomatoes and citrus fruits are known to act as bladder irritants. One concerning result from the study was that higher intakes of fruits and vegetable combined, total vegetables, green leafy vegetables, dark yellow vegetables, and citrus fruits were associated with higher urogenital issues, such as urinary tract infections (UTIs). However, further investigation is warranted to confirm the findings, wrote the researchers in the published papers.

RELATED: Home Remedies for Urinary Tract Infection (UTI) Symptoms

The researchers caution that the nature of Iranian society and characteristics of diet and food preparation there may limit the ability to generalize results to women worldwide. For example, frying as a method for vegetable preparation in Iran is very popular. Therefore, confirming the findings of the present study in different sociocultural and dietary behavior contexts will better illuminate the relationship between fruit and vegetable consumption and menopausal symptoms, wrote the researchers.

RELATED: Fitness After 40:Midlife Exercise Needs

This small cross-sectional study provides some preliminary evidence regarding the influence of fruit and vegetable intake on menopause symptoms. There is ample evidence that a healthy diet rich in fruits and vegetables has a beneficial effect on health in a myriad of ways, but additional study is needed to determine whether various menopause symptoms may be affected by dietary choices, said Stephanie Faubion, MD, the medical director of NAMS, and the Penny and Bill George Director at the Mayo Clinic Center for Womens Health in Rochester, Minnesota, in a news release about the study.

Barnard adds, This was not a randomized trial this was self-reported food intake, which makes it more likely that there was a [confounding factor]. However, the study does seem to be rigorously done. It suggests that the next step is to conduct a randomized trial in which people would be given a certain amount of food or asked to consume a certain diet, and [which would include] the presence of a control group.

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Foods That Help Ease Menopausal Symptoms - Everyday Health

By Jonny Lupsha, News Writer

A study published in the Journal of the American Medical Association on the JAMA Network website determined that the most effective diets can rarely, if ever, be determined by our DNA. Some studies have reported that genotype variation could predispose individuals to differential weight loss that varies by diet type, the study said. However, the diet-genotype interaction for weight loss was not statistically significant. The finding of no significant difference in weight loss in genotype-matched vs. mismatched groups in the current study highlights the importance of conducting large, appropriately powered trials such as DIETFITS for validating early exploratory analyses.

In other words, statistically speaking, matching a diet to your DNA rarely works and shouldnt be considered a winning method for weight loss. The relationship between your unique body physiology and the foods you eat determine your level of nutrition: Certain types of foods affect our cells on a molecular level, regardless of our genetic make-up.

What you eat will ultimately make up portions of your cells, skin, hair, blood transportation systems, muscle, fat, and more, said Dr. Michael Ormsbee, Associate Professor in the Department of Nutrition, Food, and Exercise Sciences and Assistant Director of the Institute of Sports Sciences and Medicine in the College of Human Sciences at Florida State University.

The nutrients you eat are not just being transported around throughout our digestive systems and in the blood; they are also an ingrained part of every cell tissue that makes us who we are and what we do. Our bodies are, to a significant extent, composed of the foods that we eat.

Dr. Ormsbee said that our cells bond together to make tissues, which make up our organs, which combine to make our entire bodies function properly. If your cells are not healthy, they will not work properly; and if the cells dont work properly, then the tissues wont work properly; and if tissues arent working, then the systems begin to fail, he said.

The best way to prevent this detrimental snowball effect is to keep our cells healthy by feeding them the right nutrients.

The structures of your cells are made up of fats, proteins, carbohydrates, vitamins, and minerals, Dr. Ormsbee said. The foods we eat every single day are made up of fats, proteins, carbohydrates, vitamins, and minerals. The foods you eat have a major influence on your cellular function because they ultimately become your cells.

If this idea seems a bit coincidental, there are several examples to shed light on the relationship between your diet and your cells. Dr. Ormsbee said that unsaturated fats are one such example. Cell membranes are semi-permeable, and this is due to the fluid structure of the fats, as he called it. Trans fats and saturated fats are more rigid than unsaturated fats.

They dont function the same way as the unsaturated fats, and they cause membranes to be much more rigid than is optimal, potentially limiting the functionality of the cells, Dr. Ormsbee said. Diets that are too high in one type of fatfor example, trans fatsmight lead to a rigid, brittle cell membrane that cannot communicate as well as if they were comprised of a better mix of fat types.

This is one reason why many nutritionists recommend eating all types of fats so that one type doesnt predominate in the diet and end up altering the optimal functioning of those cells.

So, even though our diets help determine who we are, that doesnt mean that our genotypes should determine our diets.

Dr. Michael Ormsbee contributed to this article. Dr. Ormsbee is an Associate Professor in the Department of Nutrition, Food, and Exercise Sciences and Assistant Director of the Institute of Sports Sciences and Medicine in the College of Human Sciences at Florida State University. He received his Ph.D. in Bioenergetics from East Carolina University.

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Fad of Matching Diet to DNA Ineffective, New Study Shows - The Great Courses Daily News