Bipasha Basu (Photo Credits: File Image / Instagram / Bipasha Basu)

Bollywood actress Bipasha Basu turns 41 on January 7, 2020. She has always been considered as one of the fittest and hottest female stars since she made her Bollywood debut in 2001. Fitness has always been the topmost priority of Bipasha Basu. The actress has always been in the best shape throughout her career. On occasion of Bipasha Basu's birthday, let us throw light on her workout and diet.Bipasha Basu Is Pregnant? Fans Speculate After She Makes a Stunning Appearance With Husband Karan Singh Grover (View Pics)

After winning a supermodel contest in the year 1996, Bipasha Basu pursued her career in the fashion industry. She later got a big break in Bollywood in Akshay Kumar, Kareena Kapoor and Bobby Deol blockbuster movie Ajnabee in the year 2001. The actress played a negative role in that movie and also bagged Filmfare Award that year for Best Female Debut. Bipasha later went on to give big hit movies like Raaz, Jism, Corporate to name a few. Now let us throw light on the Bollywood diva's exercise regime which helps her to maintain a well-toned body.Bigg Boss 13: Bipasha Basu Backs Arti Singh for Opening Up about Depression, Says Anyone Making a Mockery of It Is Insensitive

Bipasha Basu kicks off her workout session with Surya namaskar every morning. The actress spends about an hour on cardi which includes running on treadmill, cycling and cross-trainer on the elliptical machine. Apart from that, Bipasha Basu also does weight training, conditioning exercises along with core workout. The Bollywood actress highly concentrates on training her lower body where her major focus is on the quadriceps, gluteus and hamstring muscles.

Bipasha Basu's Core Workout

Bipasha Basu's High Intense Training

Bipasha Doing Yoga

Bipasha Basu's Conditioning Workout

Bipasha Basu starts off her day with lukewarm water with lime. The Raaz actress believes in having a nutritious breakfast. Her morning meal takes place, just an hour after her workout session which includes six egg whites, toast, porridge, a glass of skimmed milk and fresh fruits. Bipasha keeps her lunch simple which consist of dal, vegetable and wheat chapatti. In the evening she prefers tea with a digestive biscuit. While her dinner includes only grilled chicken or steamed fish with a green salad. The actress stays away from junk food and uses olive oil for cooking food.

The Jism actress Bipasha believes that discipline is the main key to achieve a healthy body. Apart from the good exercise and strict diet, it is necessary to follow a healthy lifestyle which should include eating meals at proper time. Also, after a rigorous workout session, the body needs rest to recover, the actress makes sure that she takes seven to eight hours of good night sleep. Bipasha Basu's fitness should inspire every woman to stay fit and do some physical activity. We wish Bipasha Basu a very Happy Birthday.

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Bipasha Basu Birthday Special: Workout and Diet of Bollywood Actress That Makes Her One of the Fittest - LatestLY

You're familiar with the fad diet cycle: Today's keto diet is yesterday's Atkins.

There's a near-constant rotation of weight loss plans that promise to supercharge your metabolism, tap energy stores, and ignite your fat burnersall in the name of a thinner, leaner you.

The GOLO diet is an exception only to the fad diet churn-and-burn cycle in that it builds itself around an expensive supplement. That pill, called Release, isn't FDA approved. The research GOLO uses to tout the power of Release isn't, well, all that powerful.

And there's more to it.

The GOLO diet suggests that spiked insulin levels are the cause of slow metabolism, which, in turn, is responsible for weight gain. GOLO argues that when you can control your insulin levels, you wont store excess sugar in your blood, which your body then stores as fat. Regulated insulin levels equal regulated weight.

The company makes this claim based on a team of doctors and pharmacists, though the company does not disclose the names and affiliations of these experts.

To its credit, the GOLO diet, unlike Whole30 or keto, does not prohibit or severely restrict you from eating entire food groups.

Instead, the GOLO diet focuses on whole, unprocessed, and unrefined foods. At mealtime, a dieter selects one to two servings from each categoryproteins, carbs, vegetables, and fats.

A GOLO dieter eats three meals a day, with breakfast and lunch meals larger than dinner. The diet permits snacks if you go longer than four to five hours between meals or if you exercise.

While this type of eating plan can work, this is where the GOLO diet starts to veer into questionable territory.

Supplement territory.

One of the core components of the GOLO diet is a supplement called Release. The company claims that Release will help kickstart your body's ability to regulate insulin, increase your metabolism, and burn more fat.

Here's what's in Release: magnesium (15 milligrams in 1 capsule), zinc (10 mg), chromium (70 micrograms)*, rhodiola root extract, inositol, berberine HCl, gardenia, banaba leaf extract, salacia bark extract, apple extract, vegetable cellulose, dextrin, glycine, silica, citric acid

*These three ingredients are the only three ingredients with amounts listed on the label. The amounts of these ingredients, however, are not disclosed because the formulation is patented.

And then there's the price.

One bottle (containing 90 capsules) costs $50. Buy three bottles and you'll reduce that fee to $99, but you can't shop around for Release anywhere cheaper because you can only buy the supplement through the company.

Approach with caution, says Abby Langer, R.D., founder of Abby Langer Nutrition.

First, there's the idea that eating certain foods can drastically improve your metabolic rate.

Theres nothing you can really eat to boost your metabolism to any degree that you will have a significant change in weight, Langer says. Your metabolism is dictated by genetics and muscle mass and, sure, hormones. But there are so many factors that something you eat wont radically change it.

Theories do exist linking increased insulin and weight gain, but scientists still arent certain which hormones control metabolism and weight.

Its a theory for a reason. It hasnt been studied a lot in humans, she says. We really dont know definitively if insulin resistance is responsible for increased body mass.

The GOLO diet centers on whole foods, and doesn't require you to eliminate food groups, which is a smart way to eatbut you don't need the GOLO diet to eat this way.

And you surely don't need a supplement, says Langer.

Release is just a supplement. While it may not be harmful physically, I dont recommend it," she says.

GOLO dieters have reportedly lost upwards of 100 pounds in just 12 months, and that can carry undeniable allure for someone looking to lose weight.

Except that that weight loss may have occurred not from GOLO's proclaimed ability to help regulate insulin, but instead from switching from processed foods to whole foods.

While GOLO leans heavily on the theory that insulin resistance slows metabolism, Langer cautions that there is no simple or accurate way to definitively measure a persons metabolism. As a result, there is no way to measure the GOLO diet's success.

This is the hallmark of a fad diet, Langer says. You give the followers an outcome that they cant measure.

And the research cited by the company?

The research studies done to support GOLOs claims were small, she says. The studies were done by the company. None of their stuff has been published in peer reviewed journals."

Rather than following one of these one-size-fits-all diets, Langer says the best path to an effective diet is to talk to a registered dietitian and carve out a plan tailored to you life, your goals, and your eating habits.

And consider this, as it pertains to all diets: If there was one diet on which everyone would lose weight and keep that weight off foreverwouldn't everyone already be on that diet?

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GOLO Diet and Weight Loss - Is Golo Safe and Effective - menshealth.com

wbur (Photo by Kelly Sikkema on Unsplash)

For months, Juna Gjata, the co-host of WBUR's new podcast, "Food, We Need To Talk," asked every eating expert she interviewed the same question: "If you could tell people to change only one thing that would have the biggest impact on their health for the rest of their lives, what would it be?"

Their expertise ranged from nutrition to metabolism to how super-tasty foods affect the brain. She expected them to answer with pointers like "eat more vegetables," or "increase your protein," or "cut down on the cheesecake."

But, limited to just one recommendation for lifelong health, none of them focused on food. All had the same answer: just exercise.

And several focused on one particular type: resistance exercise also known as strength training as the best benefit for the least amount of time.

So, with 2020 just around the corner, here's an edited preview of an upcoming episode of "Food, We Need To Talk," with the hope it might help inform your New Year's resolution thinking. Juna is joined by her co-host, Dr. Eddie Phillips, founder of the Institute of Lifestyle Medicine.

They begin by looking back at Juna's old misconception about exercise as simply a way to burn off calories on the treadmill. Eddie notes that actually, the most important thing about exercise is that it increases and maintains muscle mass.

Juna: I asked Dr. Wayne Westcott, director of the Exercise Science Program and Fitness Research Program at Quincy College, why is having high muscle mass so important?

Westcott: Great question. Muscle not only burns calories and uses energy when you're active; when you're at rest, muscle also burns lots of energy so much energy that it makes up about 30% of your resting metabolic rate. When you're sound asleep at night, your muscles burn 30% of your calories.

Juna: Your resting metabolic rate that's basically all the calories your body burns when you're doing nothing lying down, sleeping, breathing.

Eddie: Right, just keeping the lights on. And it becomes even more important as we get older, because the natural course of events is to actually lose muscle mass. Our metabolism just slows down. And the way that we raise our metabolism is not green tea supplements or apple cider vinegar shots there's no science backing them. There's lots of science, though, for good, old-fashioned exercise.

Juna: So we should hit the treadmill?

Eddie: Well, not so fast. Not all exercise is created equal. Cardiovascular exercise like on the treadmill is really great for your heart, your lungs, your brain and your stress levels. But if you actually want to build your muscles, you've got to do what we call resistance training. That's the scientific term for lifting weights, using bands, your body weight, anything that stresses your muscles. It's also called strength training.

Juna: Honestly, the reason that I never got into it was because it really doesn't look like it burns that many calories. Lifting weights just looked so chill. I didn't think it would do anything.

Eddie: If you're just counting calories, Juna, you're absolutely right. You're not burning a lot of calories to lift those weights. But your body actually has to remodel itself after you've stressed it, and that takes even more calories.

Juna: That was the coolest thing that I ever learned about exercise: Basically, a human being is an adaptation machine. We're meant to adapt to the stresses we put our body through. So if you go out in the sun, your skin gets tan to prepare for the next time you're in the sun. Or if you're doing really laborious work with your hands, they grow calluses. That's how fitness podcaster Sal Di Stefano talks about exercise, and it's what finally got through to me.

Di Stefano: When you do lots of cardio, where you just get on a treadmill and jog, jog, jog, or you get on an elliptical and go forever, the body is getting a couple of different messages. It's getting the message, "We need stamina and endurance." And it burns a significant amount of calories, so we probably want to become more efficient. We don't need much strength. So, a great way to become more efficient at calories is to pare down muscle.

Eddie: So if you're picturing who's going to win the next marathon, you know what they look like. They're going to be slim. They're going to have near zero fat on them. Small and just fast. They're not carrying a lot of extra muscle mass around.

Juna: Exactly. On the other hand, resistance training sends a pretty different message.

Di Stefano: Resistance training doesn't burn a ton of calories when you do it, but it is sending the signal to your body that's saying, "We'd better build more muscle and more strength to be able to handle this stress." Because when you lift weights, that's what you're doing: stressing the body. It's why you get sore. So your body's OK with becoming less efficient with calories. It's OK with speeding up its metabolism because you're constantly telling your body, "We just need to be stronger."

Eddie: And when you're doing that resistance training, it's not just building up the muscles. It's actually that the muscles that you have become even more metabolically active. Here's how Wayne Westcott describes it.

Westcott: People who don't strength train, if they run or walk or swim or bike, their muscles burn about six calories per pound per day, which is great. That's a lot. People who do strength training, their muscles burn, at rest, nine calories per pound per day, 50 percent more. Resting metabolic rate increases when people strength train by between 5% and 9%, the average being seven in almost all the studies. That's huge in terms of maintaining a better body weight, and sustaining your body weight, which is the biggest issue in the United States.

If we didn't have scales, just had full length mirrors, people would do a much better job of deciding what kind of exercise they should do or not do.

Eddie: Seven percent doesn't sound like a lot. But it adds up to about 250 calories a day. That still doesn't sound like a lot, but over the course of a year, it's 20 pounds' worth of calories.

Juna: And Wayne Westcott found in his studies that when people diet down and they're not doing any exercise, they're just dieting they'll lose muscle and fat. So you're not just losing fat. You're losing muscle, too. Now, if you're anything like me, your natural inclination when you diet is to also run your little butt off on the treadmill.

Westcott: It increases the fat loss. But guess what? It also increases the muscle loss significantly. It exacerbates the aging process of losing muscle. When they do strength training plus diet, they lose the least muscle and they lose the most fat.

Eddie: So resistance training is perhaps the best exercise to use if you're trying to lose fat.

Westcott: In our studies, the average person loses about one pound of fat per month when they strength train, and they add about one pound of muscle per month. So the body weight tends to stay the same. And people say, kind of surprised, "Well, I haven't lost weight, but I'm wearing different pant sizes, or dress sizes. You know, and my waist is smaller, my hips are smaller." Well, that's because muscle is more compact, more dense than fat. If we didn't have scales, just had full length mirrors, people would do a much better job of deciding what kind of exercise they should do or not do.

Eddie: But we're not just talking about resistance training. We still want everyone to be doing their 150 minutes a week of exercise that raises your heart rate. It's going to take care of other problems your risk of diabetes, of osteoporosis, of cancer are all going to plummet the more active you are. You're going to live longer and live better. And in the meantime, psychologically, there's no medicine like exercise.

Juna: That is what I find to be the best part about going to the gym, for sure. The stronger I feel in the gym, the stronger I feel outside the gym, too.

Eddie: Also, the physiologic effects of starting to lift weights actually come much quicker than just going on the treadmill. For patients who have obesity, we start with resistance exercise. And the psychological benefit comes very quickly when you realize that you can and will get better from a little bit of hard work. And you really don't have to do that much exercise to get the most results. Which is good news for a lot of us, because the time intrusion of exercise is still what gets most people not to start and not to continue. And remember, what we're trying to do is get people to change in small ways, and to commit to changes that they're going to enjoy and do for the rest of their lives. It's not a 12-week beach body challenge. And the research shows that with the resistance training that we've talked about, two or maybe three times a week is all you need. And a half hour at a time, you're going to see those dramatic results. It's almost like an inoculation. It's just enough to get your muscles moving.

Juna: So what's best to do at the gym?

Eddie: If you want a simple answer? Shameless plug: Listen to The Magic Pill [the previous season of this podcast.] But if you only had one exercise to do, I would say squatting. Get the proper form. Up and down off of your chair, just to strengthen your legs, get into your core. You're also going to work your arms, by doing a little bit of pushups. If you can't do them on the floor, do them against the the edge of a table. And you're going to work your core. If you do that, your life has already changed. If you're overweight, the best thing you can do to carry that weight until hopefully you lose it is to make your muscles stronger. That then is going to take the stress off of your joints. Get some guidance. This is not something that everyone knows how to do. So if you can, find a trainer or use YouTube videos.

Juna: And if you feel self-conscious about the gym, here's what Sal Di Stefano says:

Di Stefano: I'll tell you something right now: One of the most empowering things you could do is overcome a fear like that. Nobody knows what they're doing at first. Nobody cares. People who work out couldn't care less that there's other people working out at the gym. Just go to the gym, put your headphones on and go take care yourself and don't let anything stop you, especially fear. Start small. Go easy. Once you start to get used to going to the gym, you start to find yourself getting stronger. You're going to be a more empowered individual.

You can subscribe to "Food, We Need To Talk" here. The American College of Sports Medicine has a new infographic on resistance training here.

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A Funny Thing Happened When We Asked Nutrition Experts For One Piece Of Advice - WBUR

Intermittent fasting diets: Skipping breakfast and morning snacks and eating between 12pm and 8pm seems to be a popular choice. Photograph: iStock

Have you enjoyed the festivities so far? Hopefully, a soupon of hedonism hasnt gone amiss, with more to come on New Years Eve.

But New Years Day remains synonymous with the making of resolutions, especially health ones, so I thought this weeks column might look at some novel ideas on achieving a healthy lifestyle.

Health resolutions mostly involve exercise or diet. Yes, drinkers and smokers may naturally focus on these habits, but almost everyone considers eating less or differently at some point in their lives.

One of the latest dietary angles involves intermittent fasting: diets that either restrict food intake to certain hours of the day or limit intake several days each week. Alternate day fasting and the 5:2 diet (eating normally five days a week, with a much restricted calorie intake on the other two days) are well established and have an evidence base. But the one that caught my eye recently is time-restricted feeding.

According to an article published last autumn on medium.com, the ancient Romans were obsessed with digestion and were somewhat repulsed by breakfast. While it seems well removed from the usual caricature of glutinous feeding in those times, historians confirm that the Romans were not in favour of more than one meal a day.

They may have been the first to promote a time-restricted diet involving the compression of eating including all meals and snacks into a six to eight hour daily window. It makes sense from an evolutionary perspective: were not designed for constant chewing and grazing.

Krista Varady, an associate professor of nutrition at the University of Illinois at Chicago said that in the short term people who time restrict their intake but dont change the type of food they eat, still lose weight. She co-authored a 2018 study that found obese men who ate only between 10am and 6pm lost an average of 3 per cent of their body weight after three months. And their blood pressure readings also improved.

Interestingly, Varady confirmed both time-restricted feeding and alternate day diets produce similar metabolic and disease-lowering benefits.

The obvious attraction of intermittent fasting is that it takes us away from the (in my experience) soul-destroying counting of calories and the intense focus on cutting carbs or fat. Weightwatchers undoubtedly works for some people; frankly I found it depressing.

Apart from its novelty, what makes time-restricted eating particularly enticing is that it doesnt focus on the content of our meals. I reckon people will find it easier to develop a habit around picking an eating window that suits. Skipping breakfast and morning snacks and then eating between 12pm and 8pm seems to be a popular choice. And from the new year resolution point of view, it sounds like a diet that will continue beyond the first few weeks of January, thus avoiding the fear of failure emotion many of us experience at this time of year.

Is there any evidence that intermittent fasting diets benefit people who are healthy? Theres not enough to support their use on healthy adults yet. Although certain groups who practice intermittent fasting for religious reasons experience health benefits, such groups tend to lead notably healthy lifestyles anyway, meaning long-term research will be needed to overcome any bias.

But if you are overweight or obese what isnt in doubt is the promise shown by intermittent fasting diets. Subject to your doctors individual advice, its where I would focus my efforts if a new diet is part of your resolution-making in the next few days.

Finally, I would like to thank readers for following my column over the last 20 years. Its been an absolute pleasure writing and interacting with you since January 2000. Please continue to email and write!

With sincere wishes for a healthy and happy new year.

mhouston@irishtimes.com

Sign up for one of The Irish Times'Get Runningprogrammes (it is free!). First, pick the eight-week programme that suits you. - Beginner Course:Acourse totake you from inactivity to running for 30 minutes. - Stay On Track:For those who can squeeze in a run a few times a week. - 10km Course:Designed for those who want to move up to the 10km mark. Best of luck!

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Trying to lose weight? Consider time-restricted eating - The Irish Times

NEW YORK With people preparing their new years resolutions for 2020, the Alzheimers Foundation of America (AFA) is encouraging people of all ages to make healthy aging a priority in the new year.

When it comes to healthy aging, its never too soon to start, said Charles J. Fuschillo, Jr., AFAs president & CEO. Lifestyle choices like proper diet, exercise and staying mentally and socially active can all play a role in aging and brain health. Taking care of your body and brain is a resolution everyone should make, and keep, in 2020 and beyond.

AFA encourages individuals to take the following ten steps to promote good brain health and healthy aging: 1. Eat Well Adopt a low-fat diet high on fruits and veggies, like strawberries, blueberries and broccoli. Take daily vitamins. Limit intake of red meats, fried and processed foods, salt and sugar. In general, foods that are heart heathy are also brain healthy. Make sure to consult with your doctor about what is an appropriate diet based on your medical needs.

2. Stay Active Physical activity increases blood flow to the brain and can also help improve mood and overall wellbeing. Brisk walking benefits brain health, while aerobics can boost your heart rate, and weight training builds strength and flexibility. Try out different activities until you find one that works for you.

3. Learn New Things Challenge your brain by starting a new hobby like playing tennis, learning to speak a foreign language, trying a cooking class, or something you havent done before. Even something as simple as brushing your teeth with your non-dominant hand stimulates the brain by forcing it to think outside of its normal routine.

4. Get Enough Sleep Getting a consistent sleep every night is key; at least seven to nine hours is ideal. Having a good sleep environment is also helpful. Insomnia or sleep apnea can have serious physical effects and negatively affect memory and thinking. If you are having difficulty with your sleep, be sure to speak with your doctor about it.

5. Mind Your Meds Medication can affect everyone differently, especially as you age. Keep your doctor or local pharmacist updated on any changes with medications and have them review your drug list as medications can interact with each other.

6. Stop Smoking and Limit Alcohol Smoking can increase the risk of serious illnesses, while too much alcohol can affect memory, impair judgment and present safety issues.

7. Stay Connected Social interaction and maintaining an active social life are very important for brain health, cognitive stimulation and mood. Invite friends and family over for a meal, board games, or just to hang out. Engaging in your community and participating in group activities is also beneficial.

8. Know Your Blood Pressure Blood pressure can impact your cognitive functioning. Visit your physician regularly to check your blood pressure and make sure it is in normal range.

9. See Your Doctor Maintain checkups. Health screenings are key to managing chronic illnesses, such as diabetes, cardiovascular disease, and obesity, all of which can impact brain health. Speak with your physician about any concerns or questions you have about your health.

10. Get a Memory Screening Our brains need regular checkups, just as other parts of our bodies do. A memory screening is a quick, easy, non-invasive exam for our brains. Talk to your doctor about getting a screening as part of your annual wellness exam or call AFA at 866-232-8484. Additional information about healthy aging, brain health and wellness and memory screenings can be found on AFAs website, http://www.alzfdn.org or by calling AFAs Helpline at 866-232-8484. The helpline is open seven days a week.

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Make Healthy Aging a New Year's Resolution in 2020 - FOX 15

The popular new documentary The Game Changers, is highlighting the benefits of plant-based living. The film follows James Wilks, a Special Forces trainer and the Ultimate Fighter winner, as he searches for diets that benefit his training needs.

The message from the film touts the health benefits of a vegan diet. As the documentary moves along, it interviews Scott Jurek, Kendrick Farris and Dotsie Bausch about their vegan diets and how it has influenced their training for the better. The films message focuses on maximizing athletic performance with a plant-based diet.

Critics are calling out the film for picking and choosing science to show in the film. And they say it shows an extreme version of a lifestyleand that Game Changers is pushing a vegan diet over all other diets.

Of course a vegan diet can include processed foods that arent made for optimal performance. Sports nutritionist Barbara Lewin told Healthline that in order for a vegan diet to be healthy, it must be well-rounded. If youre living on crackers, vegan cheese, and other processed foods, its not a good choice. For a vegan diet to be healthy and to work for the elite athlete, it has to have a strong foundation in vegetables and fruits, legumes, whole grains, nuts, and seeds, says Lewin.

Any increase in plant-based eating will improve yourhealthand the planet. For those of you interested in eating more plant-based, we highly recommend downloading theFood Monster App with over 15,000 delicious recipes it is the largest meatless, plant-based, vegan and allergy-friendly recipe resource to help reduce you get healthy and strong!

In response to questions about plant-based eating, David Nieman,DrPH, FACSM, a professor of health and exercise science and director of the Human Performance Laboratory at Appalachian State University in North Carolina, told Healthline of the plant-based diet, Plant-based dietary choices are at the heart of all healthy eating patterns.

The film is executive produced by James Cameron,Chris Paul, Jackie Chan, Lewis Hamilton, Novak Djokovic, and Arnold Schwarzenegger. The movie is available on Netflix and iTunes.

Heres how to tell if youre getting enough protein, why healthy fats are important for athletes, and what carbs will serve you best.

Curious about other ways to get enough protein on a vegan diet? Check out the following resources:

Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health and more! Dairy consumption also has been linked many health problems, including acne, hormonal imbalance, cancer, prostate cancer and has many side effects. Learn aboutsome Common Health Concerns That May Disappear Once You Ditch Dairyand 10 Calcium Supplements For Healthy Living on a Dairy-Free and 10 Carrageenan-Free Non-Dairy Products!

Here are some resources to get you started:

For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to the One Green Planet Newsletter!Lastly, being publicly-funded gives us a greater chance to continue providing you with high quality content. Please consider supporting us by donating!

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Want to Get Really Strong on a Plant-Based Diet? Don't Forget to Watch Netflix Documentary Game Changers in 2020! - One Green Planet

With his straight-talking advice and digs at diet-industry fads, exercise guru James Smith has cultivated a huge online following. Zoe Beaty meets the Gordon Ramsay of personal training

I am lying face up, frog-legged and thrusting on a spongy blue block. It is Tuesday morning in a dimly lit gym in Queens Park, northwest London, and as a very deep voice rumbles next to me I raise my hips in time with his count: ... 10, 11, 12 . Im in the middle of a one-to-one session with one of the most sought-after personal trainers in the world, a big, brawny, blond 6ft bloke who has risen from nowhere (Gloucester), knocked current fitness It boy @JoeWicks for six and stolen the coveted crown of the fitness world: Instagrams Next Big Thing.

James Smith, as he attests, isnt just any personal trainer. Rather, the 30-year-old is the online PT with the fastest-growing following, known

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Meet James Smith, the personal trainer changing the way you think about fitness - The Times

After an indulgent period of festive feasting, many pledge to lose weight, exercise more and drink less when January arrives. But NHS medical director Professor Stephen Powis said fads such as diet pills, tea-toxes and appetite suppressants could at best be a waste of money and at worst pose a risk to our health.

He said: Its always a good time to try to get in shape, and new years resolutions are a great time to make a change, but the reality is theres a slim chance of success with diet pills and detox teas and people could end up doing more harm than good. Making new year goals and shifting a few excess pounds after Christmas can be a good idea but is much easier to maintain when done gradually and safely. Products claiming to help people lose weight quickly while reducing appetite and fatigue can have damaging side effects including diarrhoea, heart problems and even unplanned pregnancies caused by interference with oral contraception.

Prof Powis added: A good rule of thumb is: if it sounds too good to be true, it probably is.

Modern fads of detox teas, laxative drinks and appetite suppressant pills also promise the earth but can cost mind and body.

Get-fit-quick solutions can affect the digestive system and cause heart problems, as well as impacting mental health, by driving people towards seeking an idealised but unattainable body image.

The NHSs warning follows calls earlier this year for social media firms to crack down on influential celebrities posting misleading get fit quick" adverts.

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Kim Kardashian West was criticised in 2018 for advertising appetite-suppressing lollipops to more than 100 million followers on Instagram, in a post which was later deleted.

Instagram clamped down on diet and cosmetic surgery posts in September, announcing new rules that will see some hidden from under-18s and others promoting "miraculous" weight loss products removed.

With one in four young people saying their appearance is their top concern, Professor Powis warned that easy availability of quick-fix products online and on the high street including buy one get one free offers could exploit body image anxiety.

There is no doubt that some of us could benefit from shedding a few pounds, with two thirds of UK adults either overweight or obese.

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The most recent Health Survey for England found that just 28 per cent of adults and 18 per cent of children ate five or more portions of fruit and vegetables a day in 2018.

More than half of adults (56 per cent) were found to be at increased, high, or very high risk of chronic disease due to their waist circumference and BMI.

However, Prof Powis stressed the importance of losing weight safely using the tried and tested methods which have worked for generations: eating well and exercising often.

He added: Alongside cutting-edge treatments and improved access to care, the NHS Long Term Plan is helping people to stay in control of their own health, including the revolutionary Diabetes Prevention Programme which helps people to lose weight safely, while NHS.uk has helpful tips, including a 12-week weight loss plan, alongside recommended apps to help boost fitness.

The British Nutrition Foundation also urged people to ditch the January diet and keep healthy eating simple.

The foundations science director Sara Stanner said: Although many of us start the year with the best intentions to get healthy, in reality, following a complicated diet plan can often just be too time-consuming, and too expensive to keep up.

To make New Years healthy eating pledges last, you need to ditch the January diet, and take a step back to consider the basics of healthy eating.

For quick and simple healthy options, Stanner recommended stocking up on certain canned and frozen foods which can help you put together a balanced dish in a hurry.

She said: Despite frequent media attention around the importance of clean eating, healthy food doesnt have to mean expensive ingredients and cooking absolutely everything from scratch.

The term processed foods covers a wide range of different foods with varying nutritional qualities.

While some are not healthy choices, others, like canned pulses or frozen vegetables, can be part of a healthy diet, and can help you to cook balanced meals, even when youre in a hurry.

Cost can be a large barrier when it comes to improving your diet, but with some savvy shopping, healthy eating doesnt need to break the bank.

Economy ranges are usually great value, and nutritionally there is often little difference between them and the standard or branded versions.

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Britons warned AGAINST fad diets by top doc and NHS director Slim chance of success! - Express

It is very beneficial to keep your brain sharp and focused. You should check out our best brain health tips by clicking here.

While you might have heard years ago that humans only use about 10 percent of their brains, this has since been proven incorrect. In fact, most of the brain is active most of the time.

Our goal should be to keep our brain healthy and happy to keep it in good working order. We are here to help you with the best brain health tips, so you can keep your brain healthy for more years.

Continue reading this article as we go over important brain health tips.

1. Dont Underestimate Sleep

There has been a trend over the past few years that pushed people toward sleeping as little as possible. Stories about CEOs that woke up at 4 AM with only a few hours of sleep were showcased as being the smartest and most well functioning people in the business world.

More people are beginning to see the importance of sleep and how it plays into our brain function. Lack of sleep is no longer a badge of honor, but people are now noticing they can get more done on a good nights rest.

The brain doesnt go off when you sleep, but its hard at work making sure everything we learned throughout the day is neatly organized in our brains.

2. Take Time to Exercise

Exercise is good for much more than your physical body. Exercise helps your brain health and even makes you feel better emotionally.

As long as youre using good form and paying attention to any doctors orders, exercise is a free way to get many benefits for your brain and body without any adverse side effects.

Exercise helps your brain cells grow as well as helps with the connections between brain cells. The growth factors put off through exercise helps your brain in ways we understand but also in ways we have no idea about yet that may be even more powerful.

3. Stimulate Your Mind

Scientists spend years studying rodent behavior to learn how the brain works. One of the things they have discovered is that mental stimulation is key.

When you use your brain on different activities, you are going to stimulate new connections between nerve cells. The brain can even generate new cells when doing brainy activities.

Doing brainy activities can help you hedge against future brain cell loss, so to say these activities are important is an understatement.

4. Improve Your Diet

Eating well is one of the most important things you can do for your brain health. Vegetables should be in your diet when you want to help your brain health, so even if you dont love vegetables, you need to find a way to get these in your diet.

Oily fish are also helpful for the brain because of the omega-3 fatty acids that help with improved memory and overall brain function.

5. Manage Your Stress Levels

Stress will keep you from being able to learn because it prioritizes immediate information and gives you a shorter attention span.

When we try to learn and perform tasks under stress, we are not giving our work the best of our abilities, and we are hurting our brain health.

Learning what works for your stress management is essential if you want to have your brain working at its highest capacity and being able to maintain and even gain health.

Some people choose to medicate to help with stress levels, but there are natural means of managing stress if you dont want to use medication.

6. Learn Something New

If youre constantly doing the same things, your brain health can decrease. Keeping yourself busy learning new things will allow your brain to be at its best health.

Whether youre learning a new hobby, language, or skill, any new learning will help your brain. Even learning something small can help with your brain health, so dont be afraid to choose to go a different route to work, learn how to play a video game, or something similar.

7. Avoid Toxins

We come in contact with enough toxins we dont mean to come in contact with, but putting toxins in our bodies is anything but helpful.

Do you drink a lot of alcohol, or do you use tobacco? Taking these toxins in your body can affect your brain badly, and youll notice that your mood is off, your memory is decreasing, and you lack in cognition.

8. Develop Strong Relationships

Having strong relationships with different types of people challenges you to be more creative. Not only will you have to be creative to learn how to communicate with different people, but you are going to learn things you wouldnt have otherwise learned.

Learning through conversations with your friends and family is a good way to gain information and perspective.

9. Meditate

Our brains are constantly on, and oftentimes, we are fighting against them with our own agenda. Meditation is a great way to allow our brains to have some time to themselves.

Mindfulness and meditation help our mental and physical health. Research is now supporting that meditation improves concentration and memory.

Brain Health Tips for the Win

Now you know these important brain health tips and can keep your brain healthy for years to come.

Do you want to learn more about health, wellness, and other important topics? Our site is full of articles that can help you as youre working to keep your health and wellness on track.

Browse our site to find other health-related articles that can help you in your goals, drop a bookmark, and come back again soon.

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9 Brain Health Tips That Can Help You Stay Sharp and Focused - Thrive Global

As we continue through the holiday season, it is good to remember that experiencing the holiday blues can be normal especially after the Christmas season is over. There is so much excitement around the holidays, and after all of the anticipation, it feels like Christmas Day flies by in the blink of an eye. It is common to feel down after the holidays, but there are some self-care strategies you can use to combat it.

Self-care is defined as the deliberate engagement in an activity that promotes your own mental, emotional and physical wellness. Below are a few viable self-care tactics to use as we continue through the holiday season.

Spend time in nature

During winter, it can be hard to find the motivation or even the means to get outside as a result of cold, ice and snow but there are other ways to stay in touch with nature through the season. For instance, listening to nature sounds on your computer, such as the sounds of chirping birds or a running creek, can have a positive effect on your mood. Other ideas for incorporating the outdoors into your daily life include keeping plants in your home or office, displaying pictures of nature in your home or office, or even creating a personal sandbox full of texturized items that remind you of the outdoors.

Mindfulness

Another way to promote self-care is practicing mindfulness. A useful and more readily available mindfulness technique is the grounding technique that taps into the five senses. For instance, this could be spending a few extra minutes noticing the way your coffee looks, tastes, smells, feels and sounds as you drink it on your way to work. The primary goal is to remain present in the moment.

Acudetox

Acudetox (auricular acupuncture) is a method of self-care that is rooted in Chinese medicine. There are five specific points in the ear that are needled, each point corresponding to a different emotion and a different part of the body. Sessions generally last about 45 minutes, during which individuals are able to sit quietly without having to speak or listen. Some people draw, journal, sleep, meditate, pray or whatever quiet activity is preferable. Acudetox is proven to be effective for anxiety, cravings (drugs, alcohol, nicotine) and insomnia, as well as symptoms of post-traumatic stress disorder. Region Ten offers Acudetox free to the public from 1 to 2 p.m. Monday through Friday at 800 Preston Ave.

Saying no

It seems easier said than done sometimes, especially when there is a holiday event around every corner and just not enough time. But it is important to remember that it is OK to say no. Setting limits with family and friends is completely acceptable. Checking in with yourself and knowing when you are feeling overwhelmed is a great skill to learn, and it only gets better with practice.

Be kind to yourself

Finally, as we approach a new year, we are inevitably approaching resolution season. This is the time of year when people promise to diet, exercise, quit smoking, etc. Resolutions tend to carry an all-or-nothing ideology, as in, If I dont lose the weight, Ive failed. Instead of setting resolutions, try setting intentions for yourself. For instance, set an intention to practice patience with others, or to be open to new experiences. The reality is that we are all doing the best we can, so, please, be kind to yourself.

Additionally, if you or someone you know is struggling to the point that theres a concern about safety, please contact Region Ten Emergency Services at (434) 972-1800.

Colleen Hoover is an engagement specialist with Region Tens BOOST Wellness Program.

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Vital Signs: Commit to self-care during the winter months - The Daily Progress