Anna Schuchman, 41, is a PT, nutritionist and owner of aceLIFESTYLE living in London

Growing up, I was always the chubbiest in the family and my mum was more careful with what she gave me to eat. As an adult, I decided to take control. I got into health and fitness in my twenties and found my happy weight was about nine and a half stone. But after the birth of my fourth child when I was 32 I felt like I had ballooned. I had really low blood-sugar levels and just ate and ate and ate the kind of hunger where you just inhale food. I put on nearly four stone and weighed 13 stone (81 kg). I hardly recognised my body as my own.

So I got back into fitness doing classes like body pump, which uses a light barbell, and body combat, where you punch and kick your way to fitness, once or twice a week.

At the time I was working in logistics, but I decided to use my maternity leave to retrain as a personal trainer, along with another year studying nutrition.

My professional training changed the way I personally ate and worked out, too. As I learned more about which types of exercise are most effective, I changed my workouts to focus on strength training, and made sure I incorporated much more protein into every meal, which is so important for building and maintaining muscle.

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I lost four stone by adding protein to every meal - The Telegraph

Dr. Miranda Lanning| For The Register-Guard

CDC relaxing its COVID-19 guidelines

The nation's top public health agency relaxed its COVID-19 guidelines Thursday, dropping the recommendation that Americans quarantine themselves if they come into close contact with an infected person. (Aug. 12)

AP

The start of the school year is just around the corner. As you stock up on new clothes and school supplies, its also a great time to call your pediatricians office to schedule your next well child check.

Infants, children and adolescents need regular well child checks. Infants are scheduled every two to three months and children 2 and older should be seen yearly by their pediatrician. Well child checks are covered as preventative care by Oregon Health Plan and commercial insurances. Yearly well exams are separate from sick visits and other office visits and are important to assess the health of the child. We include regular screenings like blood pressure, hearing and vision tests. At these visits, we also review important guidance about topics such as healthy eating, exercise, screen time, injury prevention, growth and development.

Another important component of well care is updating vaccines. We will make sure that your childs vaccines are up to date during their visit and check if youve missed any recommended immunizations. The Centers for Disease Control and Prevention recommends COVID-19 vaccination for everyone 6 months and older. If you would like your child to receive the COVID-19 vaccine, ask about it when you schedule a well child check as some clinics will have separate COVID-19 vaccine clinics. Remember that the Pfizer series for young children takes 13 weeks to provide maximum immunity so I recommend starting the series soon for optimal protection this fall and before holiday gatherings or travel.

Well child checks are also a perfect opportunity to complete your childs sports physical and to fill out a pre-participation form prior to sports this year. As we are filling out this form, its important to tell the doctor if your child has had a COVID-19 infection and particularly if any symptoms are ongoing. We want to make sure that your childs heart and lungs are healthy before participating in sports or physical fitness activities.

We know the COVID-19 pandemic has affected many aspects of our lives and I am noticing that many families missed regular medical or dental appointments over the past few years. Various families I work with are surprised to discover more than a year has gone by since their childs last appointment.

I have also seen many changes in my patients over the course of the pandemic. The effects of the pandemic have been far reaching and I have seen patients with everything from new vision problems or changing mental health concerns. We can identify and discuss these changes during a well child exam and create a comprehensive plan for follow up care.

No matter how long it has been since your childs last visit, were glad to see you and will do everything we can to help ensure that your child has a healthy start to the new school year.

Dr. Miranda Lanning is apediatrician with PeaceHealth Medical Group. PeaceHealth, based in Vancouver, Washington, is a not-for-profit Catholic health system offering care to communities in Oregon, Washington and Alaska. For more ways to stay your healthiest: peacehealth.org/healthy-you.

Excerpt from:
Back to school includes annual well child check - The Register-Guard

Participant characteristics

Seventy-nine children from years four, five and six (aged 10.30.8years) were recruited from two local primary schools (who had not previously implemented The Daily Mile) to participate in this quasi-experimental study, whereby one class from each school would complete either the exercise intervention (The Daily Mile; n=44) or act as the control group, who continued their habitual activities (n=35). A power calculation indicated that for the present study design and an effect size of 0.2 (reflective of the literature e.g. Ref.25), with two groups and two measurement points (=0.05), that a sample size of 68 was required. During familiarisation, participant body mass (Seca 770 digital scale, Hamburg, Germany), stature and sitting stature (Leicester Height Measure, Seca, Hamburg, Germany) were measured and subsequently used to calculate body mass index (BMI).

Ethical approval was received from the Nottingham Trent University Ethical Advisory Committee (application 692), with all methods undertaken thereafter performed in accordance with the relevant guidelines and regulations. Headteacher approval for the study to commence and written informed parental/guardian consent were obtained. Parents/guardians also completed a health screen questionnaire on behalf of their child/dependent, which was checked by a lead investigator to ensure there were no medical conditions (such as a congenital heart condition, or a blood-line relative that had died during or soon after exercise) that would prevent the participant from completing the study. Participant assent (willingness to participate) was also obtained.

Participants completed three data collection visits; including a familiarisation session, a baseline trial, and a follow-up trial (see Fig.1 for protocol schematic). In between baseline and follow-up trials, the intervention group completed 5weeks of daily participation in The Daily Mile, whilst the control group continued with their normal daily school routine. Follow-up data collection was completed within 48h of the final training session completed by the intervention group. Data collection was completed across two primary schools, the first completing the study between MayJuly 2021, and the second between OctoberDecember 2021. Each school had an intervention and a control group for whom baseline and follow-up testing occurred simultaneously, thus controlling for seasonal variations and overcoming limitations of previous work18.

Overview of study design.

During the familiarisation session, participants were introduced to all the procedures involved in the present study and were provided with the opportunity to ask any questions they had in relation to the study protocol. Participants were familiarised with The Daily Mile (to ensure they understood the core components of the physical activity; Ref.9) and the battery of cognitive function tests, which were practised twice to minimise any potential learning effects.

During the 24h prior to baseline and follow-up trials, participants were asked to refrain from strenuous physical activity and to record a food diary so that the same diet could be consumed prior to each assessment (baseline and follow-up). Participants were also asked to arrive to school following an overnight fast from 9pm the previous evening, with only water allowed to be consumed ad libitum during this time. Parents/guardians were contacted the evening prior to baseline and follow-up trials to remind them of the pre-testing requirements. The follow-up trial was scheduled 48h after the final Daily Mile session in the intervention group.

Upon arrival to school, participants were provided with a standardised breakfast (cornflakes, milk, and toast with butter), which provided 1.5g carbohydrate per kg body mass (as previously used, e.g.,26,27). Participants were allowed 15-min to consume breakfast, with water allowed ad libitum throughout. Thereafter, participants completed the battery of cognitive function tests, which commenced 30-min after the start of breakfast (for study timeline, see Fig.2). After the cognitive function test battery was complete, waist circumference, hip circumference and four skinfolds were taken for the assessment of body composition. On a separate day, within 48h, participants completed the multi-stage fitness test (MSFT) as a measure of cardiorespiratory fitness.

Timeline of measurements for baseline and follow-up trials.

The battery of cognitive function tests included the Stroop test (measure of information processing and inhibitory control), Sternberg paradigm (measure of visual working memory) and Flanker task (measure of attention and inhibitory control), which were completed in that order. Full details of each of these cognitive tests and are provided elsewhere16, which have previously been used successfully in a similar study population16 and the reliability reported28. The test battery was completed 30-min after the start of breakfast (Fig.2) and lasted~15-min. All tests were administered via a laptop computer (Lenovo ThinkPad T450, Lenovo, Hong Kong), with participants wearing noise cancelling headphones. During the cognitive function tests, participants also sat separately from one another and in a dimmed room, to minimise distractions. Verbal instructions of each test were provided by a lead investigator, which were followed by written instructions on screen for participants to read. Participants were reminded at the start of each test to answer correctly and as quickly as possible. Questions were encouraged and following confirmation all participants understood the test requirement, the battery of tests were undertaken.

Each test within the battery commenced with 36 practice stimuli, with feedback provided relating to whether the correct answer had been chosen. The practice stimuli allowed re-familiarisation with the test to further remove any potential learning effects. Outcome variables for each of the tests was the percentage of correct responses (%) and the response time (ms) to achieve each correct response. Each of the cognitive function tests included in the battery have previously been used successfully in a similar study population16.

For the assessment of body composition, participants had waist circumference, hip circumference, and four skinfold sites measured. Waist circumference was measured with a tape measure at the narrowest point between the xiphoid process and the iliac crest, whilst hip circumference was measured at the greatest diameter of the hip (both accurate to 0.1cm). The four skinfold sites included the tricep, subscapular, supraspinale and front thigh and were taken in accordance with The International Society for the Advancement of Kinanthropometry guidance by trained kinanthropometrists. Waist circumference, hip circumference and each skinfold were measured twice and the mean value used as the criterion measure. In the event that the initial two measurements were discrepant by>5%, a third measure was taken and the median used as the criterion value. In addition, from body mass and stature BMI (body mass/height2) and BMI percentiles (based on age and sex-specific British 1990 growth reference data29 were calculated.

Distance ran on the multi-stage fitness test (MSFT;30) was the chosen measure of cardiorespiratory fitness, as previously used in a similar study population16. In brief, participants completed 20-m progressive shuttle runs to the point of volitional exhaustion. The test commenced at a speed of 8.0kmh1 and then increased by 0.5kmh1 for each subsequent 1-min stage completed. During the test, participants were paced by an experienced member of the research team and verbal encouragement was provided to ensure participants reached the point of volitional exhaustion.

The Daily Mile requires participants to complete 15-min of informal, self-paced, outdoor physical activity around a pre-determined route9. During the exercise intervention, participants in the intervention group completed The Daily Mile every day (Monday through Friday) for 5weeks. The classroom teacher was responsible for administering The Daily Mile, in line with recommendations from The Daily Mile (to be completed each day at their chosen time, irrespective of the weather). Teacher implementation logs were recorded daily during the intervention. For any days The Daily Mile was not completed, information relating to the reasons for this were recorded. Fidelity (number of days completed/number of days available for implementation100; %) was recorded for each participant, as well as for the experimental group overall. Whilst the intervention group completed five weeks of The Daily Mile, the control group continued with their normal school routine and habitual physical activity.

All cognitive data were initially attended to in the open source software R (www.r-project.org). Minimum (<100ms) and maximum (10004000ms depending on task complexity) response time cut-offs were applied to eliminate any unreasonably fast (anticipatory) or slow (distracted) responses, and the distribution of remaining cognitive data were assessed. This method has previously been used in similar studies16,26,31,32. Statistical analyses were then performed using Statistical Package for the Social Sciences (SPSS; Version 26; SPSS Inc., Chicago, IL., USA). Analysis of covariance (ANCOVA) was used for all outcome variables, to examine the between group (intervention vs. control) differences at follow-up, while controlling for the baseline score (covariate) of that outcome. This approach is considered most appropriate and is recommended for experimental designs such as the one used in the present study33. For all variables, the mean and standard deviation at baseline and follow-up for each group are presented, as well as the adjusted follow-up means and 95% CI; effect sizes are calculated as Cohens d and interpreted as per convention (0.2=small, 0.5=medium, 0.8=large). Statistical significance was accepted as p<0.05.

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Effect of 5-weeks participation in The Daily Mile on cognitive function, physical fitness, and body composition in children | Scientific Reports -...

Switching off the television

Remember the old TV test card which signalled the end of television programming for the day, around midnight? Perhaps it was helping us live a healthier life. Watching blue light-emitting phones, tablets and televisions late into the night can play havoc with our sleep schedules and, in turn, our health. According to the Sleep Foundation, blue light is a portion of the visible light spectrum that can affect our alertness, hormone production and sleep cycles. Poor sleep has been linked to weight gain and an increased risk of cardiovascular illnesses and Alzheimers and dementia.

Journalling has enjoyed a resurgence in recent years thanks to several studies linking the practice to better mental health, including lower anxiety levels and less repetitive thoughts. Dr Elena Touroni is a consultant psychologist and co-founder of The Chelsea Psychology Clinic. She says: Journalling can be a way of pausing and reflecting on whats going on for us on a daily basis. It can help us better observe our experience, identify and process different feelings and more generally build up the part of ourselves that is able to see from the observers perspective. This can have a very positive effect on our mental wellbeing.

The pandemic and our increasing amount of time spent online has meant that were missing out on the in-person communication that comes from seeing people as we used to. Connection tends to be stronger when we see people face-to-face, says Dr Touroni. Its difficult for online connection to work on that same level. There are many things you miss out on when you dont have that level of contact with another person. Indeed, it has been clinically proven that people who socialise report higher levels of happiness, while the Global Council on Brain Health says that maintaining relationships with friends and family and taking part in social activities helps us stay mentally sharp as we age.

Forget Deliveroo and ready meals, preparing and cooking your meals has a huge array of benefits, from mental health improvements such as expanding creativity, building confidence and creating self-esteem to the physical ones. Youre in charge of how much salt, sugar and fat goes into your meal. There is a body of research which supports the benefits of cooking from scratch, says nutritionist Rhiannon Lambert, with one study suggesting that people who ate home-cooked meals more than five times a week were 28 per cent less likely to be overweight compared with people who did this less than three times per week.

Instead of an online shop or a click-and-collect supermarket order, shop locally. Not only does this directly financially help your community, but it also helps the environment and ones own physical health. Part of my approach is activity by stealth, with activity that fits seamlessly into everyday life, says Sarah Bolitho, a personal development coach. Walking to the local shops is an example, visiting the library for research instead of searching on the internet, cleaning the house to upbeat music, keeping baby change items in a different room or floor to increase incidental activity, even a five-minute dance after meals (particularly if a walk is not possible).

Get out the mop and bucket. A 2021 study by the University of Singapore found that doing a combination of light and heavy housework everything from washing up to cleaning the windows and scrubbing the floor is associated with sharper mental abilities and better physical capabilities in the over-65s. There are also links to better physical health, with participants also reporting better balance and co-ordination.

Remember when Sundays really were a day of rest, everything closed and Sunday lunch was sacrosanct? Well, there was a lot to be said for an old-fashioned Sunday. Not only is a bit old-school pre-screen boredom good for creativity, encouraging more imaginative ways of thinking, says research, an old-fashioned Sunday lunch offers numerous benefits too. A meal together is a good opportunity to connect with the important people around you, says clinical psychologist Marta Jendrzejewska. When were at a table together, without a TV or mobile devices, you can share experiences and the children have a time when they are getting positive attention and interacting with their family. Her stance is supported by research from the University of Oxford, which shows the more often we eat together, the more likely we are to feel happy and satisfied with our lives.

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The eight old-fashioned habits that could benefit our health - The Telegraph

Carrie Jose| Portsmouth Herald

Are there truly any exercises you should avoid once youre over 50? Over the course of my career, Ive worked with many folks over the age of 50 who are enjoying the same activities they did in their 40s - including surfing, playing tennis, hockey, running, hiking, etc. - so the short answer is No.

None of these activities are considered easy on the joints - and yes, you might have to make some modifications to continue enjoying them - but you certainly dont have to stop them if you dont want to.

So why is it that some folks see age as just a number, whereas others see age as a time to slow down and stop doing certain things?

Once youre over 50, the two most common reasons I see people avoiding activities they love is because 1) they fear pain could be causing damage to their body and 2) they were simply told to by a medical professional.

When it comes to musculoskeletal pain, the pain itself is typically not the biggest concern for most. People are willing and able to tolerate a certain amount of pain at the expense of doing what they truly love. We do it all the time in our 20s or 30s. But as we age, fear starts to set in when were in pain. We naturally become more cautious with activity and begin to question what the pain could be doing to our bodies. Plus, as you get older, it becomes harder to recover from injuries, leading some to rationalize for themselves that its better to just avoid certain activities altogether because its safer than getting injured.

So does pain mean were doing damage? Not necessarily. Pain is simply a signal from your brain that it wants you to pay attention to something. You shouldnt ignore it, but you dont have to fear it either. Oftentimes, pain just means you might have to adjust or modify something. Once you understand what your pain is telling you - you can take appropriate action. This is one of the secrets to being able to continue your favorite activities well beyond your 50s. Learn how to talk to your pain.

When were younger, were more likely to address pain with a wait-and-see approach. But as we age, pain becomes a bigger concern and were more likely to seek professional medical help sooner. While this would seem prudent, the problem is there are a lot of well-meaning medical professionals out there who arent always up to date with the latest research. The consequence? Mixed messages and old school advice for many of their patients.

For example, many doctors have come to rely on images (X-rays and MRIs) to base their diagnosis of musculoskeletal pain and subsequent treatment plan/recommendations. If your X-ray shows bone on bone arthritis, they start talking about joint replacements - and/or tell you to stop doing any activity that could damage your joint further. But the current research disputes this line of thinking, and says 70-80% of all musculoskeletal problems (even when youre over 50) can be solved without a procedure or surgery. How your pain behaves is what matters most. Not your age, arthritis, or images.

Heres a real life case study that illustrates what Im talking about.

Not too long ago, I met a 55-year-old woman (well call her Kate) who was having knee pain that interfered with her hiking and running. She was told by her orthopedic surgeon that knee replacement was her only option - because of the bone-on-bone in her knee. When Kate questioned the knee replacement and could she wait, her doctors response was to scale back on activity and stop running and hiking altogether. But just because Kates X-ray showed osteoarthritis in her knee, it doesnt mean its the cause of her knee pain. Research tells us this. Its entirely possible that Kates knee pain is due to something other than her bone on bone arthritis. Did she really need surgery? And did she really need to stop running and hiking? If she underwent a knee replacement without being sure if arthritis is truly the main cause of her knee pain, she not only risks unnecessary surgery, but would also be set back several months for recovery.

First, inactivity is one of the worst things you can do for arthritis. People who stay active with weight-bearing activities are shown to have less arthritis than those who avoid doing things that compress their joints. Second, during Kates movement exam, we were able to quickly turn her knee pain off and then on again. That means her knee pain could not be solely due to the arthritis in her knee - because you cant reverse bone on bone arthritis with movement and certainly not that quickly. You can, however, successfully address a mechanical joint problem with movement - which is exactly what was happening. Mechanical problems in your spine or joints wont show up on X-ray. So you dont want to rely on images alone to make decisions about your pain - and certainly dont rely on images alone to decide if you should have surgery or not.

If youre getting older, know that age related changes like arthritis are normal and nothing to be afraid of. Pain is also normal. Its an important signal that alerts us to take action. It doesnt always equal damage. Be sure to educate yourself about these topics and ask more questions if youre told to stop an activity just because, or that surgery is your only option because of an image.

Dr. Carrie Jose, Physical Therapist and Pilates expert, owns CJ Physical Therapy & Pilates in Portsmouth and writes for Seacoast Media Group. To get in touch, or request a free copy of her guide to knee pain, email her at info@cjphysicaltherapy.com or call 603-605-0402.

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Carrie Jose health and wellness column two reasons people over 50 avoid exercise - Seacoastonline.com

Carole Tanzer Miller

MONDAY, Aug. 22, 2022 (HealthDay News) -- Just like their humans, dogs are more often diagnosed with diabetes in certain places and times of year, new research reveals.

Diagnoses of type 1 diabetes in humans rise during the winter months and in northern latitudes of the United States. This new study, by researchers from the University of Pennsylvania School of Veterinary Medicine, revealed a similar pattern in dogs.

Though the findings don't explain why, the link with cold weather opens up areas for future study, researchers said.

This link is something that has been discussed in regard to humans with type 1 diabetes, but it's never been rigorously looked at in dogs, said senior author and veterinarian Dr. Rebecka Hess, a professor of internal medicine.

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"It's important to explore because dogs and people live in the same world," she said in a university news release. "If the environment -- cold temperatures and seasonality -- are important in this disease in both species, it gives us something to look at with further research."

The study included 960 U.S. dogs with diabetes. Their people provided information about their dog's age, place of residence and date of diabetes diagnosis.

Of 669 dogs whose diagnosis date was known, 33% were diagnosed in winter; 24% each in spring and summer, and 19% in the fall, the study found.

In all, 46% of dog diagnoses occurred in the Northern United States; 27% in the South; 15% in the center of the country, and 12% in the West. Surprisingly, many more dogs -- more than 31 million -- live in the South than in the other regions.

"To be honest, I was surprised we found this connection, even though it had been hinted at before. I was always skeptical of the data," Hess said. "But when I saw our results, it was quite clear. The findings were strengthened by the fact that diabetes diagnoses were more prevalent in both the winter and the North. Results would have been more difficult to interpret if, for example, we had found increased prevalence in the winter but also in the South."

Before their first birthday, 3% of dogs in the study developed diabetes. Similar to adult diagnoses, these juvenile-onset cases were more prevalent in the North and during the colder months but did not correlate to any particular breed.

In people, many factors, including vitamin D deficiency, diet, lifestyle and viral infections, have been proposed as potential links between diabetes diagnoses in colder, more northerly climates.

Hess said a link between diet, weather and diabetes diagnosis in dogs is unlikely. That's because most people feed their dogs commercially available kibble, no matter where they live or time of year. She noted that overweight and obese dogs don't have a higher risk of developing diabetes, so a connection with exercise, or lack it, seems unlikely.

Hess theorized that the body's metabolism of insulin or low vitamin D is involved. And as temperature falls, insulin sensitivity does, too. Some researchers have suggested a link to a viral infection that may be more common in colder climates.

Hess hopes to compare genetic differences in a vitamin D receptor and with diabetes risk. She said looking at dogs' previous viral infections may also be instructive.

The findings were recently published in the journal PLOS ONE.

Cornell University College of Veterinary Medicine has more about canine diabetes.

SOURCE: University of Pennsylvania, news release, Aug. 16, 2022

Originally posted here:
Cooler Weather Could Mean More Diabetes in Dogs - Journal Times

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Sarah Lindsay, celebrity PT and co-founder of ROAR Fitness, shares her go-to's.

So, youre keen to introduce weight training into your workout routine but a little apprehensive? Gym anxiety, we see you. Enter stage right, nine of the best weight lifting exercises, as recommended by certified PT and celebrity fitness go-to Sarah Lindsay.

So, why weight lifting? There are several reasons, explains the PT. As well as helping you to achieve those aesthetic goals and boost your confidence, strength training can improve your balance, boost your workout performance, and result in a higher metabolic rate, too, explains Lindsay.

The former triple speed skating Olympian continues: There are so many benefits of weight training. Its beneficial to everyone, no matter what your goals.

What about this workout? Theres a reason its her go-to. This rep-heavy full-body blaster will see you getting stronger week by week as you steadily increase the weight of your dumbbells, she continues.

Sarah, the queen of lifting to be lean, trains stars from Vogue Williams, to Pixie Lott, to Nick Grimshaw and swears by what she calls scientifically sound, progressive weight training combined with well-coached and well-executed nutrition principles.

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Keep scrolling for her go-to weight lifting exercises.

So, youve bought a gym membership or weights for at home, streamed a YouTube workout, and given strength training a go. Not noticed a difference in your strength or confidence levels as of yet? Lindsay reckons it may be because you havent got your technique nailed.

To continually increase strength, you need to progressively overload the muscles, she explains. To do this you need to increase both resistance and weight. The stronger you become, the more training intensity you can create, and the harder you are able to work so the quicker the results.

She adds: Once built, strength is far easier to maintain than results from a cardio workout so a weight training workout like this will benefit your training long term even if you take time off.

Your need-to-knows:

a. Grab your dumbbells and lower your hips back and down.

b. Lift your chest, retract your shoulders, and sit your hips back and down, all while holding both dumbbells.

c. Brace your core and drive evenly through feet to stand up.

d. Reverse the movement and lower your dumbbells towards the ground (but not quite touching it) with control.

Try this: Imagine youre shutting a car door with your bum, advises Lindsay.

a. Lie on a bench or chair with your knees bent. Hold your pair of dumbbells at shoulder height.

b. Set your shoulder blades back and down and press both dumbbells up to the ceiling.

c. Lower your weights slowly back to the starting point and repeat.

Try this: Target your pectoral muscles by bending elbows slightly and not locking out at the top, the PT recommends.

a. Start in a position with your chest high and your back straight.

b. Brace your core and lower yourself forward and down until your back knee is nearly on floor and your weight is almost all on front leg.

c. Drive through the front foot to lift yourself back up to start position, remembering to keep your weight on the front leg.

Try this: Struggling with balance? Use only your bodyweight before adding dumbbells, Lindsay says.

a. Sitting on a chair, hold a pair of dumbbells at shoulder height with your palms facing forward.

b. Brace your core and, with control, press both weights overhead.

c. Lower your dumbbells back to the start position and repeat.

Try this: Push your feet into the floor to create a solid base to push from, advises the pro.

a. Hold a dumbbell against your chest. Position-wise, you should be bending your knees and lowering your hips as if you were about to sit on a chair.

b. When you reach 90 degrees, drive back up to standing. Repeat.

Try this: Keep your chest up high and think about sitting your weight back into your heels as you drive up to avoid tipping forward, Lindsay advises.

a. Place one knee and one hand on the seat of a chair for support. Hold the dumbbell in the opposite hand and at arms length.

b. Row the dumbbell up and back towards your hip, squeezing your back muscles (lats) at top of the movement.

c. Slowly lower the dumbbell back to start. Repeat.

Try this: Rather than rowing your dumbbell straight up, imagine it moving in an arc towards your hip, says Lindsay.

a. Lie flat on the floor holding the two dumbbells straight above your chest.

b. Bend your elbows to slowly lower the weights towards your forehead.

c. Straighten your arms back up to complete the movement and repeat.

Try this: Keep your elbows tucked in and pointed forward do try and resist flaring out to the sides, recommends the PT.

a. Sit on a chair with a dumbbell in each hand.

b. Keeping your back flat against the back of the seat, curl the weights up to just below shoulder height.

c. Remember to contract your biceps at top of curl. Then, slowly lower the dumbbell back to the bottom of the position.

Try this: Dont lift the dumbbells too high at peak of rep, aka the top. Always aim to keep tension on your biceps, too, shares Lindsay.

Ready? Happy sweating.

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Weight lifting exercises: these are the 8 best to try, according to a top PT - Marie Claire UK

It's easy to think you need to train for hours if you want to build muscle and see results. But the truth is, it's more about how to train than for how long. That's why you can develop strength in just 15 minutes with this quick dumbbell workout.

Whether you're exercising at home or working out at the gym, all you'll need is a set of the best adjustable dumbbells. You can quickly change the load mid-workout, so you can find a weight that'll challenge you but keep your form intact.

It's no problem if you find yourself in front of a weights rack, thoughjust use these beginner strength training tips to find your ideal resistance. Then it's only a case of finding a bit of space when you have 15 minutes to spare.

The routine, developed by personal trainer Joe Wicks (also known by his handle, The Body Coach (opens in new tab)), packs 15 moves into a short workout. To fit it all in, you'll do each move for 45 seconds, take a 15-second rest, then start on the next exercise.

It's an intense way to train, so it is especially important to focus on your form to get the most from your workout and to avoid injury, a particular concern when working with weights. So, be sure to follow Wicks' demonstrations to practice your technique.

This exercise style is known as high-intensity resistance training (HIRT), which is similar to high-intensity interval training (HIIT) but with a focus on strength-building activities rather than cardio-based routines.

The aim is to train intensely for short bursts with only brief breaks between moves. This works your muscles hardespecially since Wick's routine has several compound moves which work several muscles at oncebut there are other benefits too.

Keeping the intensity high raises your heart rate, which replicates the effects of cardio exercise and helps burn energy during the session. In the longer term, this boosts your metabolism for all-day fat-burning results.

This is why a HIIT workout for fat loss can be effective if you want to lose weight. Unlike Wicks' routine, you don't need any equipment, and there are just five bodyweight moves in total for a heart-pumping workout that'll take just 25 minutes.

If you like the idea of HIRT workouts with weights, it's worth picking up one of the best kettlebells and learning how to do kettlebell swings. This multi-muscle compound exercise builds core strength, develops muscle, and burns fat in just a single move.

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Build full-body muscle in just 15 minutes with this dumbbell workout - Fit and Well

The gift will help expand the counseling center, launch an integrative approach to mental health and wellbeing, and create the Hillel Endowment Fund.

Congressman David Trone 77 has given $10 million to Furman University, with $8.5 million dedicated to student mental health services and $1.5 million to support Furmans Hillel, the Jewish Student Association. The gift makes Trone, a 1977 Furman graduate and a member of the Board of Trustees, one of the universitys largest living donors.

As a proud alumnus of Furman University, I am honored by the opportunity to give back in a meaningful way on an issue of great personal importance, said Trone, a Democratic U.S. representative from Maryland who also is founder and co-owner of the retail chain Total Wine and More.

The $8.5 million for mental health will transform services, enabling the university to reach more students in need of care earlier, and with new approaches, making Furman a model for mental and emotional health care what Trone calls mental health fitness in higher education.

Trone has championed many mental health and addiction initiatives in Congress. He co-led the U.S. Commission on Combating Synthetic Opioid Trafficking, is founder and co-chair of the Bipartisan Addiction and Mental Health Task Force, and has spoken publicly about his nephew Ian Trones death from a fentanyl overdose.

In this day and age, it is vital that we work together to break the stigma surrounding mental health, ensure tolerance in our diverse communities, and equip our students with the tools and resources to succeed, said Trone, who gave $3.5 million to Furman in 2013 to renovate and name the Trone Student Center. With this gift through the David and June Trone Family Foundation, I trust that Furman University will continue to positively impact and shape our nations future leaders.

The gift gets to the heart of The Furman Advantage and its emphasis on helping students create lives of purpose and impact, said Furman University President Elizabeth Davis.

The Furman Advantage helps students become resilient and adaptable to change in the face of adversity. Mental fitness is vital to developing these skills, ensuring our students are able to succeed academically, socially and emotionally, Furman University President Elizabeth Davis says. David and Junes generous donation clearly will make a significant difference in our students lives and in our campus community, now and for generations to come.

Mental health problems among college students have been on the rise in recent years. Several studies show that increase was made worse by the pandemic. A spring 2021 national Healthy Minds Network Study showed that 41 percent of college students screened positive for depression, and 34 percent had anxiety disorder. In a fall 2021 American College Health Association National College Health Assessment, nearly 73 percent of more than 33,000 respondents reported moderate to serious psychological distress.

In a recent survey of Furman students, 65 percent said the COVID-19 pandemic negatively impacted their mental health and 63 percent said it affected their loneliness and isolation.

The impact of the Trones gift will kickstart a more integrative approach to mental health and launch us on a trajectory of prioritizing wellbeing as part of a students educational pathway, said Vice President for Student Life Connie Carson.

With $1 million of the Trone gift, Furman will expand and renovate its counseling center to create more group space and areas to practice mindfulness, as well as provide more flexible space for the expansion of other services and programs. The space will be renamed the Trone Center for Mental Fitness.

Another $7.5 million will create the Trone Family Fund for Student Mental Health and Well-Being. It will fund positions to ensure a consistent level of professional staffing that adapts as methods for engaging in mental fitness change, starting with the hiring of a health and wellbeing coordinator. It also endows the position that oversees mental health and ensures the hiring of a diverse staff to reflect the student population.

But the rising need for mental health services cant be met by only hiring more counselors. The Trone gift will allow Furman to expand mental health and wellbeing services beyond the walls of a therapists office, integrating mental fitness into a variety of student activities, such as mentoring and advising. The goal is to help students develop lifelong healthy habits that promote mental wellbeing, while giving students tools and skills to help them build resilience when health challenges arise.

We want to be up front about the importance of wellbeing as foundational to a students success inside and outside the classroom, Carson said.

Programs could include peer mentoring, body image and disordered eating programs, continual screening of all student athletes, alcohol and drug prevention, sexual health, stress management skills and suicide prevention training for students, faculty and staff. Some of these can be integrated into the Pathways program, a two-year course of personal, academic and professional growth that every Furman student takes in the first and second years.

The remaining $1.5 million will create the Hillel Endowment Fund to provide permanent support to expand and enhance the Furman Hillel for a more robust Jewish life for all students and the broader community. The Hillel also provides important aspects of mental fitness by giving students a place where they feel welcomed and valued, and where they can satisfy their spiritual needs.

By creating The Hillel Endowment Fund, we are able to expand and enhance the Furman Hillel for a more robust Jewish life for all students and the broader community, June Trone said.

David and June have once again identified a tremendous need among our students, Davis said. We are grateful for their generous spirit and we applaud their leadership and their willingness to make a difference.

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Congressman David Trone '77 and wife June give Furman $10 million to support mental health, Hillel - Furman News

Hummus, also known as houmous, is a dish that originated in the Middle East and is made with chickpeas, tahini, garlic, and lemon juice. In the Middle East, hummus is garnished traditionally with olive oil, a few chickpeas, paprika, and parsley. Hummus has created a lot of buzz around the Internet, because of its health benefits. Here is all about the potential benefits of hummus, the hummus recipe, and more.

1. It is a nutritious food

Hummus's nutritional value is quite high, and a 100-gram serving of hummus provides:

Calories in hummus: 166

Protein in hummus: 7.9 grams

Manganese: 39 percent of the recommended dietary intake

Fat: 9.6 grams

Carbs in hummus: 14.3 grams

Fiber: 6 grams

Copper: 26 percent of the recommended dietary intake (RDI)

Iron: 14% of the recommended dietary intake

Folate: 21% of the recommended dietary intake

Thiamin: 12% of the recommended dietary intake

Phosphorus: 18% of the recommended dietary intake

Vitamin B6: 10% of the recommended dietary intake

Magnesium: 18 percent of the RDI

Potassium: 7% of the recommended dietary intake

It is a rich source of protein, and vitamins, and is an excellent option for people who are on a vegan or vegetarian diet.

Hummus contains protein that is required for muscle building and immune strengthening. Moreover, it also contains B vitamins, folate, iron, potassium, and thiamin, all of which are important for optimal health.

All in all, it is a great food to include in our diet.

2. It can help in weight loss

People who are trying to shed some pounds should add foods containing monounsaturated fats to their diet, the reason being these fats promote weight loss and may also help in reducing the risk of heart disease, inflammation, and so on.

Hummus is usually made with a sesame seed butter, which is also known as tahini. Sesame seed butter is packed with monounsaturated fats that help in reducing belly fat and promoting weight loss.

One must remember that all fats are not unhealthy, so do not eliminate healthy fats from your diet, and get a daily dose of nutritious fats by eating hummus, nuts, avocados, chia seeds, and so on. Make sure to avoid trans fats and polyunsaturated fats because these are the ones that can wreak havoc on your health and lead to weight gain.

3. It can help people dealing with anemia

Anemia is a health condition characterized by a lack of healthy red blood cells in the body. It can cause extreme fatigue, pale skin, headache, dizziness, inflammation, weak nails, and many more problems. Hence, it is essential to eat a diet rich in iron regularly.

Hummus is traditionally made with tahini and chickpeas, both of which are excellent sources of iron.

Getting sufficient iron is important for your body to prevent anemia, so consume hummus to relieve iron deficiency.

4. It can improve your digestion

One of the most amazing health benefits of hummus is that it keeps the gut healthy.

Dietary fiber is an important part of the food that can keep gut problems at bay and improve digestion.

Every 100 grams of hummus contains 6 grams of dietary fiber, which means you will get 24% of the daily fiber recommendation (for women) and 16 percent for men from eating a serving of hummus alone.

Also, as hummus is rich in fiber, it will keep you satiated for a longer period. Moreover, a diet rich in dietary fiber makes bowel movement smooth and regular and feeds the healthy bacteria in the gut.

Learn hummus recipes now and add the tasty dishes to your diet to reap all the benefits of this nutritious food.

5. It can help you maintain healthy blood sugar levels

Hummus has so much goodness of nutrition that it can even help you balance your blood sugar levels. Although it might not treat diabetes, it can for sure prevent it or help you manage it properly. So, it's not a cure for all, but it helps a lot as its rich protein content keeps you full and prevents food cravings.

6. It can be helpful for people with allergies

Many people are allergic to gluten, nuts, and dairy. For people with allergies, sometimes it can be hard to find something that you can eat freely without worrying about your allergies. Hummus is dairy-free, gluten-free, and nut free, so you can have it without any worry. Also, you can try making hummus with different flavors and satisfy your taste buds.

Once the base hummus is made, you can add your choice of fruits, herbs, vegetables, spices, or whatever you want to get the taste you wish.

7. It has antioxidant properties

One of the major benefits of hummus is that it is high in antioxidants that help to prevent various acute and chronic problems. Traditional hummus is made with chickpeas that are packed with antioxidants, and hence it makes for a great dish to consume regularly.

8. Hummus may reduce the risk of heart disease

One of the major health benefits of hummus is that it can lower the risk of heart problems.

Hummus is packed with vitamins, potassium, folate, and other important nutrients that help in reducing risk factors for heart disease.

In a study conducted for five weeks, healthy adults were asked to consume a diet with either added chickpeas or added wheat. After the study was completed, it was observed that adults who consume a diet with added chickpeas had 4.6 percent lower bad cholesterol (LDL cholesterol) levels.

Apart from chickpeas, hummus also contains olive oil which is an excellent source of healthy fats. Olive oil is one of the best oils for the heart which makes hummus a great food for all.

9. It is a great substitute for junk food

Although junk food tastes delicious, it is not good for anybody's health. It is okay to eat junk food once in a while, but consuming it regularly can lead to heart problems, digestive problems, inflammation, and so on.

Hummus is a food that you can use as a substitute for mayo. You can also mix it with water or broth and use it as a salad dressing. You can also use hummus as a dip for raw vegetables. There are many ways to use hummus as a part of your daily healthy eating routine.

10. It can help in reducing inflammation

Hummus has sesame seeds that help in reducing inflammation in the body.

Inflammation can cause arthritis, gut problems, and heart problems. Chronic inflammation in the body can also increase the risk of injuries and infections, so it is important to eat a diet rich in anti-inflammatory properties.

These were the top 10 health benefits of hummus that we must know about. But is hummus always healthy? The answer is no! Too much of anything can cause a threat to our bodies, so it is important to consume hummus in moderation and prevent its side effects.

1. It can increase sodium levels in the body

Eating a diet with too much sodium can increase your cholesterol levels, cause high blood pressure, and even stroke. Hummus has a large amount of sodium, so you should be careful while consuming it in excess. Some of the pre-made hummus available in the market contain higher salt content than what we should be eating daily, so check the hummus nutrient value before purchasing it.

In addition, if you have high blood pressure or heart problems, then you should refrain from eating hummus frequently.

2. It has high potassium levels

Too much of anything that you eat can cause problems, and the same goes for potassium. There are some medications, for example, beta-blockers that increase the levels of potassium in the body, so if you are taking such medications, you should limit the portion of hummus intake as it is high in potassium as well.

3. It may cause allergies

If you are allergic to chickpeas or tahini, then you should refrain from eating hummus.

If you experience abdominal discomfort, nausea, or itching after eating hummus, consult a doctor immediately.

4. Kidney stones

Hummus is most often made with chickpea, and chickpeas contain oxalates that get eliminated from our bodies through urine. Consuming too much hummus can cause oxalate levels to increase and if oxalate starts getting deposited in the kidney, it can cause kidney stones. So, if you have kidney problems, or are more prone to getting a stone in your kidneys, eat hummus moderately.

5. Weight gain

Hummus when eaten in moderation can aid weight loss, but tahini and olive oil used to make hummus contains fats. Although these are healthy fat when taken in high doses, they can make you gain weight.

Moreover, if you consume store-bought hummus, you should always check the label to see its nutrition content, because some ingredients in the pre-made hummus can cause weight gain.

6. IBS

One of the major components of hummus is chickpea, which can be difficult to digest for some people. Many people with IBS and weak digestion are not able to tolerate chickpeas well, so if you experience abdominal pain, nausea, vomiting, acid reflux, or bloating after consuming hummus, then see a doctor.

7. Excess iron and folic acid

Hummus contains iron and folic acid, and consuming both of these components in excess can cause a bitter taste in the mouth, bloating, nausea, sleep problems, trouble concentrating, constipation, vomiting, and dark stools.

8. Unhealthy ingredients

Hummus is a healthy food when consumed in moderation, but if you don't have the time and energy to prepare homemade hummus, and use store-bought hummus, then you must check the ingredients.

Each brand of hummus available in the market has its additional substances, and some of them have a high sodium content or a high sugar content that leads to various problems in the long run.

In addition, some brands also use preservatives, artificial additives, and flavors that make it an unhealthy snack. Traditionally, hummus is made with olive oil, but some brands use soybean or sunflower oil to prepare hummus that is not so healthy.

So while it is true that there are many health benefits of hummus, you should try making hummus at home to reap all its benefits.

Now that we know all about the hummus benefits and its side effects, let us take a look at an easy hummus recipe.

Learn to make homemade hummus with this best hummus recipe.

Ingredients to be used:

1 can of garbanzo beans, also known as chickpeas (drained, liquid reserved)

1 tablespoon of freshly squeezed lemon juice

1 tablespoon of extra virgin olive oil

1 clove garlic

1/2 teaspoon of ground cumin

1/2 teaspoon of salt

2 drops of sesame oil

Method

Take a garlic clove and crush it properly. Then, blend garbanzo beans, olive oil, garlic, salt, sesame oil, olive oil, and lemon juice in a food processor. Then, stream the reserved garbanzo bean liquid into the mixture as it blends until you get the desired consistency.

This is a simple, quick, and easy hummus recipe that you can try at home.

Hummus has high nutritional content, so add it as a part of your healthy eating routine. But, don't overindulge in it to avoid its side effects. Eat healthy foods, and stay happy and fit!

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10 Surprising health benefits of hummus, side effects and recipe - PINKVILLA