Posts tagged with "weight loss"

health illustration for 360 Magazine

Level Up Your Gut Game

By: Sherry Torkos, B.Sc.Phm., R.Ph.

You’ve got guts. Gut instincts. Go with your gut. All of these familiar sayings suggest that your gastrointestinal (GI) tract is truly your body’s seat of power. Without a healthy gut, you won’t get the nutrients you need to function at your best. But your gut isn’t just part of an elaborate food processing system. It also helps eliminate toxins and protect against harmful bacteria and viruses that can trigger infection. That’s not surprising since up to 70 percent of your immune system lives in your gut.

The health of your GI tract also influences your blood sugar levels, heart health, mood, weight, and more. Now that you know why keeping your GI tract in top form is so important for optimizing your overall health and wellbeing, let’s discuss how to keep it, and you, at the top of your game.

Meet Your Microbiome

Your GI tract is home to more than 100 trillion bacteria that perform a wide range of critical functions. Collectively, this bacterial community is known as your microbiome. While your microbiome contains both beneficial and harmful bacteria, the ratio between the two matters. A healthy gut typically contains about 85 percent beneficial bacteria. The other 15 percent of your gut is made up of harmful bacteria, or pathogens, that are kept in check by your beneficial bugs.

Fostering a healthy microbiome isn’t just a numbers game. Diversity among your beneficial bacteria matters too. In fact, studies show that a more diverse your microbiome is, the better.1 The composition of the bacteria in your gut governs several things including your appetite, how your body regulates your blood sugar levels, and how well your body fights off infections. Having more strains of beneficial bacteria in your microbiome plays an important role in promoting better health. The types and amounts of bacteria also impacts your intestinal wall, which is a semi-permeable lining in your gut designed to let nutrients into your bloodstream while keeping harmful toxins, pathogens, and partially digested food particles out. A compromised intestinal barrier—often called a “leaky gut”—can contribute to a number of health problems like food sensitivities, inflammation, and even some autoimmune conditions.

Enemies of a Healthy Gut

There are lots of factors that can disrupt the balance and diversity of your microbiome–a condition technically known as dysbiosis. Here are the top five gut disruptors:

  • The standard American diet that is low in fiber and nutrients, and packed with refined sugar, gluten and chemical additives.
  • Alcohol overindulgence. Research suggests that even moderate drinking could lead to small intestinal bacterial overgrowth (SIBO) and subsequently cause gastrointestinal symptoms like bloating, gas, abdominal pain, constipation and diarrhea, according to the results of a new study unveiled today at the American College of Gastroenterology’s (ACG) 76th Annual Scientific meeting in Washington, DC. could lead to small intestinal bacterial overgrowth (SIBO) and subsequently cause gastrointestinal symptoms like bloating, gas, abdominal pain, constipation and diarrhea, according to the results of a new study unveiled today at the American College of Gastroenterology’s (ACG) 76th Annual Scientific meeting in Washington, DC.can lead to bacterial overgrowth and trigger bloating, gas, abdominal pain, constipation and diarrhea.
  • Overuse of medications like antacids, non-steroidal anti-inflammatory drugs and antibiotics.
  • Exposure to harmful chemicals, such as nicotine, mercury and mold.
  • Chronic stress which alters the gut’s nervous system.

The good news is that you can change these risk factors by simply making a few tweaks to your daily habits.

Boost the Good Bugs in Your Belly

Considering all the ways your microbiome keeps you healthy, it makes sense to give it some TLC every day. Here are some of the best ways to support the trillions of bacteria in your gut:

Eat more veggies. Fresh vegetables are loaded with the vitamins, minerals, and fiber your gut bacterium needs to thrive. Including high-fiber veggies on the daily also keeps you regular. Some great options include artichokes, asparagus, broccoli, kale, leeks, onions and spinach. These veggies also contain prebiotics.

Include fermented foods. Yogurt, kimchi, kombucha and miso provide some beneficial bacteria. Just be aware that some brands of commercial yogurt may not contain live, viable probiotics that contribute to a healthy microbiome.

Get your zzz’s. Studies show that shortchanging the amount of shuteye you get or having an erratic sleep schedule both may increase the risk of an imbalance in your microbiome called dysbiosis; and boosts the odds of gut inflammation. Try to get at least eight hours of high quality sleep each night.

Get moving. Researchers have found that physically active people have healthier, more diverse microbiomes. Plus, regular workouts help ease stress that can undermine a healthy gut.

The Power of Probiotics

One of the easiest ways to support a healthy microbiome is with a probiotic supplement. There are dozens of friendly bacterial strains found in probiotic supplements and they all help the body in different ways. For instance, Bifidobacteria bifidum strengthens gut immunity while Bifidobacteria breve reduces intestinal inflammation. Bifidobacteria longum works to counter antibiotic-resistant bacteria and reduce LDL (bad) cholesterol. Lactobacillus gasseri, on the other hand, produces vitamin K for healthier bones and arteries, as well as antimicrobial substances that help prevent indigestion, diarrhea, and vaginal yeast infections. Some studies also suggest that this particular probiotic strain may help reduce belly fat and lower your BMI.

While a comprehensive probiotic supplement can contain a variety of strains, some include prebiotics, too. Prebiotics are non-digestible fibers that promote the proliferation of your good gut bacteria. We do get some prebiotic fibers through our diet, however it is challenging to consume enough on a consistent basis to obtain the health benefits. Prebiotic fibers also play an independent role in good health by improving your gut’s immune response, normalizing your bowel movements and supporting healthy weight loss.

Discover the Secret of Synbiotics

Supplements that combine probiotics and prebiotics are known as synbiotics. Adding a comprehensive synbiotic like Pro+ Synbiotic  to your supplement regimen is a great way to improve your gut and immune health. Pro+ Synbiotic contains a proprietary a-gluco-oligosaccharide prebiotic designed to support bacterial diversity for a healthier gut. The right synbiotic also promotes a healthy immune response, supports a better mood, and helps to relieve constipation and bloating, while also enhancing the feeling of fullness. Together, these actions help support weight loss and better overall health.

Choosing a high-quality synbiotic is critical. Look for a synbiotic that contains a variety of well-researched probiotic strains and prebiotic fibers, and which documents that the bacteria can survive the trip through your stomach to arrive alive in your gut. Paired with the gut-friendly habits, an effective symbiotic can ultimately help you find belly bliss and better health. Trust your gut on this one.

References

  1. Deng F., Ying, L., & Zhao, J. The gut microbiome of healthy long-living people. Aging: Open-Access Impact Journal on Aging. 2019;11(2):289-290.

About Sherry Torkos, B.Sc.Phm., R.Ph.

Sherry Torkos is a pharmacist, author and health enthusiast with a passion for prevention. Sherry graduated with honors from the Philadelphia College of Pharmacy and Science in 1992. Since that time she has been practicing holistic pharmacy in the Niagara region of Ontario. Her philosophy of practice is to integrate conventional and complementary therapies to optimize health and prevent disease. Sherry has won several national pharmacy awards for providing excellence in patient care. As a leading health expert, she has delivered hundreds of lectures to medical professionals and the public. Sherry has authored 18 books and booklets, including, “The Canadian Encyclopedia of Natural Medicine,” “Saving Women’s Hearts,” and “The Glycemic Index Made Simple.”

Perfect Hydration illustration by Heather Skovlund for 360 Magazine

Hydration Benefits

The best ways to hydrate & the benefits of alkaline water.

We all know that water is foundational to our well-being. Our health and our life depend on it. Yet, an estimated 75% of Americans are chronically dehydrated, a figure that is exacerbated by the constant consumption of caffeinated beverages, alcohol and diets high in sodium. We’ve all experienced fatigue, irritability, headaches, or a foggy mind from dehydration. So why not pay more attention to how we hydrate? The simple act of drinking refreshing alkaline water, monitoring consumption, and developing better hydration habits can boost energy, support skin and immune health, and so much more. Here’s how you can get started.

What is Alkaline Water?

Alkaline water has a higher pH level, typically 8 or 9, as opposed to regular water which taps out around 7. Water with a higher pH can help balance the acid in your body, support a healthy immune system, keep things moving, and ultimately achieve a more premium state of hydration. For these and many other benefits, alkaline water has been deemed the go-to water option in achieving optimum hydration.

One brand we recommend is, Perfect Hydration (pH) Alkaline Water, which has a pH level of 9.5 and a unique blend of electrolyte minerals, without the sodium and chlorine used by most other water brands. Ultra-purified and ionized, pH’s 9 stage-filtration process also results in an incredibly crisp and refreshing taste, making it easier to consume higher quantities of water at a time.

Who should drink alkaline water?

Short answer – everyone! Alkaline is safe to drink at all ages and stages of life. Over the past year as many people transitioned to work from home due to the pandemic, alkaline water has become a popular choice for consumers looking to support their immune health, particularly those increasingly seeking solutions that can be easily incorporated into their daily routines.  

Alkaline water has also been adopted by many top tier athletes – including Julian Edelman (NFL Wide Receiver), Alfonzo McKinnie (NBA Player), Livlo Golding (Fitness Expert), Summer Fenton (Professional Snowboarder) and Sierra Blair Coyle (Professional Rock Climber) – who have all partnered with Perfect Hydration to keep their bodies in a peak, hydrated state for ultimate performance. Any athlete knows that water consumption to replace sweat loss is essential in thermoregulation and preventing cramps, heat exhaustion, heat stroke and more.

In the hot, summer months, hydration becomes even more important. Avoiding products with high sugar and sodium levels is key among health-minded individuals who are swapping complicated, sugar-dense beverages with functional beverages that serve the body.

What Alkaline Water Can Do For You

Beyond hydration and immunity, alkaline water is believed to have properties that aid in:

  • detoxifying the body
  • weight loss
  • cancer resistance
  • colon-cleansing
  • reducing bone loss
  • reducing headaches and inflammation
  • stress management
  • improving metabolism and digestion

Size Matters

In attempting to keep the body in an optimum state of hydration, consuming adequate quantities water is key. Recommended daily intake of water ranges from about 11-16 cups or 88-128 oz. But the average intake among Americans is about 3.9 cups per day, indicating that small sips from a glass throughout the day just isn’t enough. Keeping a liter or more on hand at all times allows you to track the amount of water you are consuming to ensure your hydration goals are met.

Perfect Hydration recently launched a 1.5 liter bottle and one-gallon bottle at select Ralph’s stores in southern California and CVS stores across the US. These new sizes are flying off the shelves as consumers call for function, value and convenience in every water product they purchase.

Currently Trending…

The alkaline water industry is catching on to consumer’s desire for packaging beyond plastic, pushing beverage leaders to think about their sustainability practices. This year, Perfect Hydration is launching their premium, enhanced water in 16.9 oz. recyclable aluminum cans to meet the growing demand for functionality, hydration, and sustainability. They are also converting their 1-liter, 1.5-liter and 1-gallon bottles to post-consumer recycled plastic (rPET) as a part of their commitment to serve the wellness of consumers and the health of the planet.

Unlike other brands that mine water sheds and mineral springs, pH uses US-based renewable water sources. They don’t have to ship water to or from remote locations across the globe, which means lower carbon emissions as a result of less freight. In addition, Perfect Hydration’s current bottles are made of BPA-free, 100% recyclable PET-1, which is the most commonly recycled plastic on the planet.

Perfect Hydration is also an Official Supporter of the American Red Cross, offering $250k in donations that benefit disaster relief and blood services programs. 

Their model proves proper hydration can be achieved in tandem with eco-conscious and community-based efforts.

A Bright Future

It may not surprise you that global sales and consumption of alkaline water continues to steadily rise, with sales growth consistent at more than 40% per year since 2013, according to a report by Zenith Global. Its benefits are wide reaching, and the crisp taste has consumers coming back for more.

Eating disorder illustration by Heather Skovlund for 360 Magazine

Eating Disorders × Covid-19

Eating Disorders and Covid-19

More than 30 million people in the U.S. suffer from eating disorders

COVID-19 can be a nightmare for thembecause of the following triggers:

  • Empty grocery shelves
  • Feelings of uncertainty and loss of control
  • Social media messages about avoiding the “Quarantine 15” pound weight gain are especially harmful to those with existing eating disorders.

A recent study conducted by the International Journal for Eating Disorders found that symptoms worsened across the board for people with anorexia, bulimia and binge-eating disorders nationwide since the lockdowns in March. Among respondents, 62% of people with anorexia have experienced more severe restriction and food fear during the pandemic, while 30% of those with bulimia and binge-eating disorder reported experiencing more binge-eating episodes, and a greater urge to binge.

Some of the facts about eating disorders are sobering:

  • 9% of the US population will suffer from an eating disorder in their lifetime
  • Almost 1% of us suffer from anorexia nervosa
  • Between 2-3% of us have bulimia nervosa
  • Binge eating disorder (BED) is experienced by between 2-3% of us
  • 10% of those with eating disorders lose their lives as a result
  • Eating disorders are second only to opioid overdose as the deadliest mental illnesses
  • About 26% of people with eating disorders attempt suicide

Eating Recovery Center is the nation’s largest eating disorder treatment center (with offices around the country, & virtual treatment options).  Eating Recovery Center provides comprehensive treatment for anorexia, bulimia, binge eating disorder, and other unspecified eating disorders.

Coffee illustration for 360 Magazine

Black Latte is A Tasty Drink

I want to tell you a short story about my journey of losing weight (capsula de slabit). 

I am 34 and a month ago I had 165 pounds. I was feeling ugly, my clothes were large and long, I had difficulties in making new friends and I was single.

From drinking 3 cups of coffee per day to drinking one glass of Black Latte

I want to start from the beginning. I love coffee and nothing compares to the cigarette next to it. It was my ritual for years to wake up in the morning and prepare a huge cup of coffee with condensed milk, sugar, syrup, cream and sprinkles.

In case you wondered if that was all of it, the answer is no. After drinking my cup of calories I used to cook an unhealthy (but delicious) breakfast: pancakes with syrup, toast with margarine and one fried egg and some muffins at the top of it. 

After eating my breakfast I used to drink one more cup of coffee, and in case I was getting bored during the day, a cup of coffee with chocolate syrup and sugar sprinkles was my treat. 

When I remember how awfully I used to eat I wonder how I am not obese. 

It was not in my program to start losing weight, even if my self-esteem was low and I didn’t feel pretty at all. I had my food that provided me a high level of dopamine. 

But, one day I came across to a forum Black Latte. I read some reviews and people were saying that it has a great taste and it makes you lose weight. 

To be honest, what convinced me to buy it was the part with delicious taste, but it turned out to be a perfect replacement for my hypercaloric cup of coffee with cream and sprinkles. 

I remember even now that was Wednesday when I started to drink Black Latte. It all started as a game, an experiment through which I wanted to see if I can quit drinking so much coffee.

Black Latte is prepared so easily. All you need is a glass of hot water. Mix 2 spoons of Black Latte with water and that is it. 

After I drank it my appetite was low. I didn’t feel the necessity of eating breakfast, but I knew that I had to. 

Only when I thought about the amount of sugar from pancakes, the fatness from margarine and the refined flour from muffins it made me feel sick and threw up. So, I started to eat healthy: a fruit (banana, apple, orange, avocado or something else) with oat porridge, boiled eggs with a salad, avocado toast, berry and yogurt smoothies or fruit salad. 

After eating my breakfast I didn’t feel the need for a second glass of Black Latte or coffee as in the past. 

And that’s how I managed to give up 3 cups of coffee a day. 

I started to enjoy my life because of Black Latte

After 15 days I lost 6 pounds.  

I wanted to see if other people  had the same results, so I accessed „black latte pareri”. I was impressed because there was people telling that Black Latte has helped them losing 20 pounds in a very short time without making changes in their eating habits. 

There is even a Black Latte forum where women are telling their stories with this amazing product. 

For me, Black Latte was a miracle. I didn’t want to lose weight because I thought that my life is all right, but it was not.

Now, after a course of 30 days with Black Latte I feel alive. I lost 15 pounds and I started to love myself. I changed my wardrobe, I began eating more vegetables, fruits, fish and steak. 

Why I recommend Black Latte?

First of all, Black Latte is 100% natural, with charcoal, dry coconut milk, omega-3 and l-carnitine. It is very safe for your health and besides that, it has an incredible taste.

If you want to make it tastier, you can replace the how water with hot almond milk or other nut milk. 

It gives you the feeling of long-term satiety and offers you the motivation to continue eating healthy due to the results that appear very quickly. Personally, it shaped my body very harmoniously and I had full energy every day.

It’s a good product, and without it I probably wouldn’t have been able to make any changes in my life.

Banana illustration by Mina Tocalini

3 Quarantine Nutrition Hacks

Are your clothes fitting more tightly on you than what you are comfortable with these days? If you indulged in “The Quarantine Diet” of added sugar, refined carbohydrates and more sugar, you are not alone. There isn’t a person on the planet who hasn’t been affected by the COVID-19 pandemic in some way. There are memes about Zoom meetings in pajamas. We’ve seen the jokes about annoyed pets who are ready for their owners to get back into the office. The most popular subject…drum roll, please… has been COVID weight gain, or “The Quarantine 15.” With some of us gaining upwards of 10 to 15 pounds at this point, these particular memes aren’t quite so funny anymore.

While some things are more difficult to control, like job loss, financial dips or getting sick, take advantage of the variables you do have control over. One of the easiest things you can master right now is your nutritional health. Making healthier food choices is more important than ever as we are collectively less active these days. Many places in the U.S. still have closed gyms and workout facilities, and home workouts aren’t for everyone. That leaves a lot of us with a perfect storm of weight gain, too little movement and too much snacking at home.

Life has disrupted us in a major way, and yet, there are still things we can do to reverse some of the damage. At 360 Magazine, we have rounded up 3 strategies from Los Angeles Nutrition Coach Natasha Maxwell to help get you back on track if the quarantine weight gain has claimed you as a victim. Nobody knows when COVID-19 lockdowns will end. If this is going to be the “new normal,” you will have to reincorporate the healthy habits from your old life into this new one. If you are totally new to nutritional habit building (the food choices practiced consistently in your daily life), these tips are still a great help. Stick with us through the end for a bonus summer recipe!

How to Reclaim Your Body during Quarantine:

  1. Drink More Water!: This one is often overlooked as a weight management tool although it is as equally as important as the food choices we make. According to Natasha, “As a nutrition coach, I cannot express the number of times I encounter new clients who scoff at the amount of water I suggest. That number should be at least half of your body weight; in the summer I recommend upwards of 100 ounces. Yes, that’s right, 100 ounces minimum. The lack of sufficient water is harmful to your body and can affect it in a number of ways including salty food cravings, waste buildup and digestion problems. That waste buildup can mimic true weight gain, also known as “water weight”. Bloating from dehydration is no fun either and is likely the reason that it’s sometimes hard to button your pants.” As Natasha stated: Drink your water, please!
  2. Be mindful of your sugar intake this summer!: What comes to mind when you envision summertime treats? Maybe it’s popsicles, banana pudding or key lime pie. These are all fine in moderation, but too much sugar can lead to weight gain and excess puffiness. For those looking to lose weight from our extended stay indoors, we will have to keep track of our sugar intake, even when lounging happily by the pool. Some ways around overindulging in sweets include substituting fruits for other sweets, avoiding sodas and packaged fruit juice and being more mindful of limiting foods with labels listing corn syrup, glucose, sucrose, etc.
  3.  Seek out new and healthier recipes!: The likelihood of entertaining guests during summer or being invited to someone else’s party or backyard BBQ is relatively high. Either way, food will be high on the list of priorities. Think produce, lean meats and fewer refined snacks when debating over a menu. Natasha especially urges the consumption of produce. Fresh vegetables and fruit are higher in water content, and an ample water supply can come in handy when you’re feeling a little dehydrated from the heat! Sliced cucumbers and carrots with a homemade dip are a win. Seafood and lean poultry options on the grill with veggies are also a great combo. For plant-based options, think stuffed pepper recipes, veggie hummus wraps and rainbow-colored salads with incredible ingredients and flavor. Who said healthy recipes can’t be tasty, too?

This pandemic is stressful and has affected us in a multitude of ways. Emotional eating is understandable, given our current circumstances. We don’t have to be rigid around everything we eat, but being more aware of what we are indulging in and how often is the key to weight maintenance and weight loss. Make a plan for your nutritional habits and find the balance that works best for you. We wish you luck!

As promised, here’s that bonus recipe you’ve been waiting on. It’s Summer Ceviche!

Let us know what you think with a comment down below!

Tips to Control Food Cravings When Stuck at Home

We’ve all felt hunger. It’s the sensation we get when we want to eat food. It’s a physiological mechanism designed to tell us when we need to have sustenance. However, in the Western world, food is in plentiful supply all around us and our interpretation of hunger has become confused.

Broadly speaking, hunger can be viewed in two ways. Firstly, physiological, also known as stomach or true hunger, is where you are genuinely hungry because you feel low in energy and haven’t eaten for a long time. In other words, your body needs food. Secondly, psychological, or mouth hunger, is where you fancy something to eat. This is when you have a craving.

What are cravings?

Cravings can lead to a preoccupation with food. We want food, especially ‘bad’ foods, more than we did before. When we restrict ourselves from eating the foods we desire, it can have a bad effect on our mood. This increases temptation and when you then eat something you’re craving, you enjoy it even more. This can cause a negative cycle of mood changes that lead you to want to snack more, and then you recognize the intense pleasure next time you have a craving. Cravings become harder to curb.

Food triggers

The trap continues. Just thinking about food triggers the behavior you want to avoid, i.e. eating. It’s especially hard as food is constantly around us, especially as we are spending more time than ever at home. It’s such an important part of our social lives, we see advertisements for tasty foods everywhere, and it’s frequently the topic of conversation. None of this is helped when your always around family and they may be snacking around you when you’re trying not to think about food. Harder still, we often use food as a reward. We treat ourselves, and junk food is a frequent reward of choice!

How to curb cravings

The nutrition team at Huel (Huel.com), the world’s best-selling complete nutrition brand, has put together a list of a few practical tips to help you curb your cravings. As you take control of your cravings, over time you’ll realize that you don’t actually need the food that you’re craving, it’s just a mindset. The frequency, duration and intensity of the cravings will soon diminish.

Eat regular meals and stick to a schedule – get into the habit of not skipping meals even if you are trying to be ‘good’ or because you feel guilty about what you ate earlier.

Listen to your body – eat regularly and only when you are genuinely hungry. Learn the difference between physiological and psychological hunger.

Identify what’s causing your cravings – keep food and feelings diary by jotting down what you eat and when, and how you feel before and afterward. This may help you identify triggers and problem times of the day, and to recognize if you’re snacking for comfort, boredom or loneliness.

Find a hobby or interest – if you are snacking for comfort, eating will not make the problem go away. Do something to occupy yourself to avoid nibbling. Try chatting with a friend, exercising, watching a movie, or having a relaxing bath.

Make eating a separate activity – many people snack while doing certain things, and consequently, the activity then becomes a signal for a craving. For example, watching TV and snacking, eating popcorn at the movies. To curb this, only eat at mealtimes, get out of the habit of eating while watching TV and when at home, confine eating to the kitchen or dining room.

Have regular drinks – this will help to keep you feeling full. Hot drinks are particularly useful as hot liquids empty from the stomach slower than cooler ones, and occasional sugar-free sodas can help to satisfy your taste buds.

If you get the urge to eat, look at the time and wait half an hour before having something.

Brush your teeth or use minty mouthwash after meals. The minty taste will help curb cravings. This is especially useful after your evening meal, as we often associate cleaning our teeth with the last thing we do with our mouth for the day.

Adopt an eating strategy to help with discipline and to maintain a routine. For example, some people find intermittent fasting useful as it minimizes the window for permitted eating.

Snack sensibly – fruit and berries are a great choice and will help curb sweet cravings. Sugar-free jello is also a great snack.

Don’t let a slip-up lead to more – if you do succumb to a craving, avoid the mindset “now that I’ve eaten that, I may as well make the most of it”.

New York Town Goes On Diet to Combat COVID-19

NEW YORK OFFICIALS ANNOUNCE FIRST-OF-ITS-KIND TOWNWIDE DIET TO STOP WEIGHT GAIN DURING QUARANTINE

A New York Town has become the nation’s first to be put on a diet to combat COVID-19, according to Obesity Specialist and Director of Bariatric Surgery at Northwell Health-Huntington, Dr. David Buchin, Suffolk County Legislature Health Committee Chairman Dr. William Spencer, and Town of Huntington Clerk Andrew Raia.  The first-of-its-kind Town-wide diet was announced at a news conference on Wednesday.

The diet will include a healthy lifestyle and exercise program to combat the weight-gain nicknamed the “quarantine-15” that residents may have experienced during the pandemic lockdown. Over a decade ago, the Borough of Brooklyn put residents on a diet.  The Town’s diet will be the first in America to do the same in the face of the coronavirus pandemic, with over 200,000 residents eligible to participate.

The rate of obesity in the United States now exceeds 35% in nine states and these obesity-related conditions are very serious risk factors in COVID-19. This initiative will work with local merchants who specialize in health and fitness, including a local fitness center.

Clips from This Sunday’s Episode of E’s Revenge Body with Khloe Kardashian Now Available

SHOW HIGHLIGHTS

 Thinnest “Revenge Body” Guy Tells Khloé Why He’s Afraid to Gain Weight After His Ex Cheating

Khloé Kardashian sits down with the “Revenge Body” participant to hear his story. Hear Eddie’s experience with heartbreak, loss of confidence & fear of gaining weight.

Amy Trains With L.A. Lakers Strength & Conditioning Coach Gunnar Peterson

Celebrity fitness trainer Gunnar Peterson meets Amy who has very high fitness expectations. See what Gunnar says about her “Revenge Body” goals.

“REVENGE BODY WITH KHLOÉ KARDASHIAN” AIRS SUNDAYS AT 9:00P ON E!

 

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Don’t Let Your Body Be A Bummer This Summer: 5 Tips To Detoxify

As summer winds down, some people who ditched their New Year’s weight-loss resolutions may re-dedicate themselves to looking good.

Even more important, though, is what we put in our bodies. What we eat and drink not only impacts how we look, but how we feel.

And to properly set the tone for the inner body and good overall health, it’s vital to get the bad stuff – toxins – out, and keep them out, says Dr. Suhyun An (www.drsuhyunan.com), an expert on regenerative medicine and co-author of Demystifying Stem Cells: A Real-Life Approach To Regenerative Medicine.

“People may want to look good, but being truly healthy on the inside is a year-round commitment,” Dr. An says. “And you need to start by detoxifying the body.

“Toxins can severely affect every part of the body. They’re in tons of every-day products.  Being aware of them and avoiding them are essential to good health.”

Dr. An provides five tips for cleaning out the toxins in your body:

Reduce the toxins you’re taking in. The first step to cleaning out toxins in your body is to cut back – or completely eliminate – things you put into your body that contain them. “When something is hard for the body to digest, it can slow down your metabolism and cause toxins to accumulate in your body,” Dr. An says. “Avoid these groups: red meat, gluten, refined sugar, processed food, alcohol, and caffeine.”

Be careful with household products. Household cleaners, soaps, and beauty products all can contain harmful toxins that are absorbed through the skin. “Choose these products carefully,” Dr. An says, “and always make sure you know what’s in them. There are many great natural cleaners and products that can help reduce the toxins your skin and body are exposed to.”

Drink plenty of water. “Water has a multitude of benefits for your body, skin, and organs,” she says. “Drinking enough water is extremely important in getting rid of toxins in the body. It helps boost metabolism and can literally flush out the harmful materials that have built up in your body.”

Add plenty of dietary fiber and antioxidants to your diet. Eating foods with plenty of fiber, such as organic fruits, vegetables and whole grains, will help your body move the toxins out. “Antioxidants help to fight free radicals and help to further remove harmful materials,” Dr. An says.

Sweat it out. Sweating is a very effective way for the body to get rid of toxins. “Achieving this through exercise also keeps your organs and systems working properly, which plays a key role in releasing toxins,” Dr. An says. “Aside from exercising, hopping into a sauna or hot bath can help, too.”

“Removing toxins is key to living a healthy life,” Dr. An says. “Just like many of us do in our homes by procrastinating and getting sloppy, our body stores junk. Get rid of it once and for all.”

About Dr. Suhyun An, DC, MSN, NP-C

Dr. Suhyun An (www.drsuhyunan.com) is the clinic director at Campbell Medical Group in Houston and an expert on regenerative medicine. She is co-author of Demystifying Stem Cells: A Real-Life Approach To Regenerative Medicine and travels the nation speaking on those topics. Dr. An received a BS in Biochemistry and Biophysical Science from the University of Houston, graduated cum laude from Parker College of Chiropractic, and got her master’s in nursing science from Samford University.

Can Stress Help Your Workout?

By Eddie O’Connor, Ph.D., CMPC

You don’t need this article to tell you the benefits of exercise on your stress levels (but I will reinforce them anyway). Physical activity increases endorphin production in the body. Those feel-good pain-relieving hormones. And it’s good for your brain. Physical activity increases blood flow, which increases our cognitive capacity and speed. So, we think better. Focusing on exercise means we are not focusing on our stress, so there is a fantastic mental break from stress too, plus the positive meditative effect of focusing on the exercise, in the moment, as we do it. Your self-confidence likely gets a boost with the earned results of a better, healthier body.

But while exercise helps stress, can stress help you exercise? Your experience is probably going to tell you “no.” Ever been too tired to go to the gym and skip it? Ever prioritize more work or responsibility over your workout? Or be so fatigued that you’d rather zone out in front of the TV or phone, maybe eat a snack to feel better instead? Of course, you have. In fact, it is more likely that stress actually hurts your workout. Besides the decreased motivation to go, there is the real fatigue you feel even if you attend, decreasing the quality of your workout—especially if you are not recovering well with adequate sleep. There isn’t one major organ or process in the body that isn’t enhanced by sleep, or impaired without enough of it. (Get at least 8 hours to help both regulate your stress and improve your workouts.) Stress can cause muscle tension, increasing risk of injury and slowing tissue repair—which leads to longer recovery times. Stress makes it harder to lose weight and can increase food cravings. Those extra pounds don’t help us move well.

But despite these facts, I can think there is one way that stress can help get you moving.

It’s this: Notice how bad feeling stressed out feels. Rather than repeatedly numbing out, or working harder and longer in futile attempts to escape it (do you ever really catch up on everything?), notice how you feel. It’s terrible. It’s unhealthy. It turns us into not-so-nice people, crabby and irritable with others. Our performance in everything declines. And our coping strategies of snacking, sleeping less, and sedentary “resting” just make it worse.

And then realize that you have a choice. There is something you can do. It won’t feel good at first. You will be tired and sore and you might sweat a lot. But if you don’t want to be stressed, working out (or any physical activity) WILL help you. This isn’t my opinion. Its science.

So, the question is, are you willing to choose some discomfort in service of decreasing your stress and getting healthier? Stress can motivate your workout if you realize that working out is one of the most effective ways to reduce stress, and then engage exercise with your whole heart and mind to beat it.

About Eddie O’Connor

Dr. Eddie O’Connor is a Clinical and Sport Psychologist at Mary Free Bed Sports Rehabilitation in Grand Rapids, MI. He is a Fellow and Certified Mental Performance Consultant through the Association forApplied Sport Psychology—the largest organization for sport psychology consultants and professionals.  

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