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In this article, we'll try to explain the basics of how to lose weight with fasting and also touch on what fasting is in the first place, is fasting safe, what can you eat when you fast and provide you with some fasting tips on how to start this type of diet, even today.

We can assume two things about people reading this article:

1. You are interested in fasting2. You would like to lose some weight

If it is the latter you are here, we also recommend reading our story on how to lose weight fast, which provide you with some handy tips about the topic. Let's not forget, we also covered keto diet basics with Bulk Powders before, as an alternative.

Exercising is also a great way to lose some excess weight and you've guessed it! we have things to say about that, too: we can help you to get into running with some super couch-to-5k training tips as well as resistance training plans, like our two-day push-pull plan or you can also try our beginner calisthenics workout plan.

Without further ado, let's get right into it.

IMPORTANT: if you have a history of eating disorders, have loads of extra weight, are pregnant or just concerned about starting fasting in general, please consult your doctor before you start fasting. it is always better to be safe than sorry, especially when it comes to health-related issues. Also, children are not advised to fast. Please be sensible.

Fasting is a type of cyclical diet regime

(Image credit: Getty Images)

To clarify, when we talk about fasting here, we mean intermittent fasting. Intermittent fasting is a cyclical calorie intake routine that alternates between periods of no food intake (a.k.a. fasting) and periods of calorie consumption (any other time outside the fasting period).

The most popular way of fasting is the 16 8 diet method, when you fast for 16 hours and only eat in an 8-hour window. There are other fasting techniques, like when people skip eating a day or two during the week and only drink. There are also more extreme versions which are not recommended for anyone who aren't familiar with the effects of fasting on their bodies and/or have health issues.

Fasting has been scientifically proven to be a useful tool for lose weight, if for no other reason, because you naturally eat less if you restrict your consumption for fewer hours a day. This will also give your body time to repair, since it's not preoccupied with the digestion and storage of food.

A balance diet is still very important, even if you aren't planning on fasting

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The most popular way of fasting is the aforementioned 16 8 diet method. This way, you reduce your calorie consumption window from infinity to 8 hours a day. For the remaining 16 hours, you can still drink water (and you should drink water, plenty of it), black coffee and green tea.

The easiest way to get into fasting is to introduce the concept to your body gradually. By not jumping right into it, you are more likely to stick with it and turn it into a habit, which will help you effectively keep down the lost pounds.

Start off by not eating anything from 8 PM until 8 AM the next day. With this, you are already limiting yourself to eat only for 12 hours a day, and even better, you will sleep through most of it.

Over a period of a week or two, gradually increase the fasting window from 8 to 12 hours, by adding an extra hour in either in the evening or the morning. The most common way is to do a 16-hour fast is to stop eating at 7-8 PM and finish it at 11 AM-12 PM the next day.

You can start fasting at any point, no need to wait until the 1 January. The sooner you start the process, the earlier you will see results. Easy as that.

Avoid processed food, bad carbs, unhealthy fats and added sugar

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It is recommended not to take in any calories during fasting, only liquids. Water is something you should drink anyway, but it is especially important to drink plenty of water when you fast. Black coffee and green tea are also permitted during the fasting phase, but don't overdo them. They both contain caffeine so over-consumption can lead to unwanted side effects.

As for outside the fasting window, there is no restriction of what you can or cannot eat, but it is recommended to avoid processed and fast food as well as excessive alcohol consumption. In general, try not to cut back on calories too much, especially at the beginning, to help your body adjust better.

Once you used to fasting, you can introduce other changes in your diet, like avoiding added sugar, food with high glycemic index, bad fats and so on. Try to plan ahead on what will you snack on when cravings arrive, because they will most definitely come at some point during the day. Protein and nutrition bars are a great way to combat cravings throughout the day.

Fasting is safe, especially if you don't go crazy from Day 1 (or ever)

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Fasting is safe as long as you don't overdo it. If someone go from a high-calorie and high-sugar diet to not eating for 16 hours, they will feel dizzy and jittery, due to the withdrawal effects from their previous dieting habits.

As with any diet, be sensible when you start fasting. As mentioned above, try gradually increasing your fasting window and try not to cut too many calories from one day to another. By not eating for 8-12 hours, you will naturally take in less calories, without any other restrictive factors.

Once you are comfortable with fasting, you can try and switch to healthier diet overall. The key is, as before, to be unhurried with the process, and swap bad things out one at a time.

For example, instead of having a Mars bar, have a protein bar in the afternoon or instead of having a triple shot vanilla latte with extra cream after lunch, have a smaller cappucino. And of course, instead of having a side of fries, have some baked potatoes or even better, baked sweet potatoes.

By cutting added sugar out of your diet, you can also avoid the highs and lows you feel when you eat the sweet white substance. We'll discuss this in another article.

Start with some light exercising at the beginning

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It is safe to work out after the initial transition period.

It is not recommended, however, to start working out heavily as soon as you start your new fasting diet. This is especially true to people who go from a high-sugar diet to fasting. The withdrawal symptoms from taking less sugar is not a safe way to start working with heavy weights.

Light exercising is permitted even at the beginning, let it be some jogging or easy cycling. Again, it is important not to put your body under too much stress.

If you are planning on gaining muscle mass, you can still benefit from fasting, but probably not the 16 8 diet method. You might want to try going a day or two without eating a week, to rid your body from toxins. Ideally, fast on your rest days so it won't effect your performance in the gym.

If you would like to work out on fast days, take some BCAAs to aid muscle repair. BCAA powders and pills contain no calories and therefore won't break your fasting period. Needless to say, mix it water and not milk or milk substitutes.

Supplements like creatine and Nitric Oxide pills (a pre workout that contains no stimulants) are also safe to consume during fasting since they contain no calories either.

Fasting is an excellent way to lose weight and to rid your body of toxins. Even better, you naturally lower your calorie intake by not allowing yourself to eat whenever you want to. This can not only help you lose weight without much effort, it will also help you practice some discipline over your own body, keeping your mind in control over your cravings.

As with all dieting methods, being sensible is key when it comes to fasting. Don't try to change everything too fast; allow your body to adjust to the different requirements. If you would like to further aid your weight loss, you can also introduce some light exercising when you begin fasting, like easy jogging or light cycling, which in turn will also release serotonin on your body.

At the end of the day, it is all about achieving and maintaining a balanced lifestyle and bodyweight and reap the long term benefits of being happier and healthier.

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Oct 16th, 2019 | Filed under Diet Effectively

Nowadays, more and more people are overweight. Overweight has become a serious problem for both kids and adults. It can cause heart disease, diabetes, even cancers. Are you dealing with losing weight? Would you like to know how to lose weight fast and effectively?

Sure, there are many perfect ways for you. Lets take a look at 10 tips for successful weight loss.

In order to lose weigh you need to:

1. Eat much protein and vegetables

To lose weight fast and effectively, you should eat high-protein food and vegetable. Because green vegetables are rich in nutrients, vitamins, and minerals while providing fewer calories for your body. Broccoli, spinach, tomatoes, kale, cabbage, cucumber are perfect for your daily meal.

Also, protein can help you lose weight and belly fat. Many researchers show that high-quality protein diets can help reduce cravings and obsessive thoughts about food.

Many foods contain protein such as salmon, eggs, tuna, trout, shrimp, beef, chicken, and more. For example, you can eat eggs for breakfast because breakfast with eggs can help you eat fewer calories for the next 36 hours.

2. Do regular exercise

When you want to lose weight, you need to burn more calories than consume. So it is vital to do exercise daily. Do regular exercise also improves your physical and mental health. You can improve mood, stronger bones, and a reduced risk of many chronic diseases. Moreover, you can also reduce stress. So every day you should spend time doing exercise.

Doing aerobic exercise is an effective way to burn calories. Besides, there is another exercise for weight loss, including walking, running, cycling, swimming, yoga, and more.

3. Drink a lot of water, especially before meals

Are you know? Drink water, especially before meals helps lose weight. According to the studies, every day we have to drink enough two liters of water. Drink water promotes metabolism, curb cravings and reduce the amount of fluid in the body.

Especially, when you drink water before meals, the feeling of fullness will help you eat less and consume fewer calories. Moreover, when you lose weight, your skin also undergoes a lot of changes and it will certainly need a lot of water to stay balanced.

4. Get a good nights sleep

Sleep plays an important role in physical health. Good sleep can help you eat less, exercise better and be healthier. Sleep deprivation or poor sleep can cause obesity.

Moreover, a poor-quality sleep slows down metabolism. When metabolism is less effective, the body may store unused energy as fat. One of the ways to get a good nights sleep is to comply with sleeping exactly 8 hours a day.

5. Avoid sugary drinks

If you want to lose weight, cut back on add sugar. Sugary drinks are the most fattening things you can put into your body. So make sure that limits consume them.

When you drink sugary drinks like soda, you consume a lot of calories. Remember protein in sugary drinks doesnt help to lose weight. The better way is that you drink water every day.

6. Eat plenty of fiber

Fiber is one of the effective weight loss ingredients. When you eat more fiber, you can increase satiety for a longer period of time and help you eat less. In addition, fiber foods are low in calories.

Fiber-rich foods include fruit and vegetables, peas, beans, and pulses, nuts and seeds, whole-grain breakfast cereals, pasta, bread, oats, barley, rye, and more. However, you should get enough fiber to lose weight effectively and healthier.

7. Choose the best diets to lose weight

As you know, healthy diets help improve your health and keep your heart healthy. Today there are a lot of diet options to choose from. Especially, to lose weight, you have to choose suitable diets.

You should eat diets that have fewer calories and carbs. Besides, choose a variety of foods for each group.

8. Eat more slowly

If you are trying to lose weight, eat slowly and concentrate to eat less. Recent research proves that the brain needs time to recognize that the body is no longer hungry. When you digest food quickly, your brain will not be able to keep track of the amount of food eaten and as a result, you will eat more than you need.

Many studies also show that eating slowly can help you eat less and increase the production of hormones linked to weight loss. Instead of focusing on food, engage in conversations with friends and relatives to slow down your food intake.

9. Dont eat much fast food

Eating fast food is the reason why you are overweight. When you eat fast food, you eat a lot more food than your body really needs.

Fast foods are rich in calories but wont fill you up for long. Over time, excess calorie intake can lead to weight gain. Besides, fast food contains bad cholesterol that increases your risk of diabetes and heart disease.

So to lose weight fast and effectively, you shouldnt eat much fast food such as fried pies, pastries, crackers, cookies, and more.

10. Drink green tea

Green tea is very good for weight loss. Green tea is loaded with powerful antioxidants called catechins, which are believed to work synergistically with caffeine to enhance fat burning.

Green tea also helps you control hunger, create a feeling of fullness and not crave snacks. Besides, a green tea extract supplement can help you lose weight.

In addition to healthy diets, 3- 4 cups of green tea per day will help you shorten your fat loss process. Green tea can help your body burn 100 calories a day. Drink 1-2 small cups before or after a meal from 30-45 minutes to promote the maximum benefits of green tea.

To sum up, with the above useful tips, we hope that you can lose weight successfully.

Sarah is a travel enthusiast and writer who likes to express her opinions and share her experience in all aspects of life, particularly self-improvement. She has a bachelors degree in International Relations. And most importantly, her dream is to travel the world, meet new people and give love to all the beautiful souls she meets on her journey. Also, she is working at couponupto.comwhich is a website for saving shopping online.

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Oct 16th, 2019 | Filed under Diet Effectively

Obesity can put an individual at a higher risk of multiple diseases. Unhealthy weight is the reason behind many deadly diseases. It can increase the risk of heart diseases, diabetes, stroke, liver diseases and many other medical issues. Maintaining a healthy weight is extremely necessary to keep the risk of multiple health issues at bay. Not just these diseases, a recent study has highlighted that obesity can increase the risk of many cancers as well. Researchers have found that being overweight before the age of 40 could increase the risk of various cancers in adults.

For the findings, published in the International Journal of Epidemiology, the research team wanted to find out how adult overweight (BMI over 25) and obesity (BMI over 30) increase the risk of different types of cancer. The researchers used data collected from 2,20,000 individuals. Data from health examinations, including information on height and weight, were linked to data from national cancer registries.

"Obesity is an established risk factor for several cancers. In this study, we have focused on the degree, timing and duration of overweight and obesity in relation to cancer risk," said study author Tone Bjorge, Professor at University of Bergen in Norway.

Weight gain: You need to choose the elements of your diet wisely to fight obesityPhoto Credit: iStock

According to the researchers, 27,881 individuals were diagnosed with cancer during follow-up, of which 9,761 (35 percent) were obesity-related. The study concluded that if you were overweight before age 40, the risk of developing cancer increases by 70 percent for endometrial cancer, 58 percent for male renal-cell cancer, 29 percent for male colon cancer and 15 percent for all obesity-related cancers (both in males and females).

"The risk increased by 64 percent for male participants and 48 percent for females," Bjorge added.

Also read:What Is Obesity? Primary Causes, Prevention, Treatment And Heath Risks Associated With It

You need to reduce body fat and fight obesity to stay healthy. If you are suffering from obesity you need an action plan to fight obesity and lose weight. Healthy habits should be developed from a young age to avoid the risk of obesity for a lifetime. Here are some ways to tackle obesity effectively. These methods can contribute to weight loss.

You need to understand the factors which can contribute to obesity. Some lifestyle habits can unknowingly affect your weight and lead to obesity. To maintain a healthy BMI follow healthy habits from the initial stage itself.

Keep checking your weight with time. Whenever you see a disturbance in your BMI, switch to healthy habits which can help you reduce weight before it becomes worse. Starting early can help you control the condition on time.

Also read:5 Lifestyle Mistakes That Can Put You At Risk Of Obesity

Regular exercise and a restricted diet is the key to maintain a healthy weight. You need to make exercise as a compulsory part of your daily routine to avoid obesity for a lifetime. Choose healthy calories which do not contribute to obesity.

Weight loss: Restricted diet and regular exercise can help maintaining a healthy weightPhoto Credit: iStock

You must also know the difference between the foods good for you and which are not. Choose good fats over bad ones and make healthy choices in your daily diet.

Sugar is hidden in many foods. Too much consumption of foods high in sugar can increase the risk of obesity. Not just direct sources, you must also eliminate indirect sources like packed fruit juice, cookies and many more.

Also read:Top Experts Give 8 Tips To Prevent Obesity

(With inputs from IANS)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Are You Overweight? It Could Increase Your Risk Of Cancer; Fight Obesity With These Tips - NDTV News

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Oct 16th, 2019 | Filed under Diet Effectively

The process of cycling in and out of periods of eating and not eating is known as intermittent fasting. This is less of a diet plan and more of a lifestyle choice to reap some incredible health benefits. It has various different fasting methods 5/2, east-stop-eat, 16/8, bullet-proof and more. There are many benefits of intermittent fasting. These are outlinedbelow. Take a look:

The body breaks down carbohydrates into glucose, which cells use for energy or convert into fat and store for later use. Insulin is a hormone that allows cells to take in glucose. Intermittent fasting may drive weight loss by lowering insulin levels. Insulin levels drop when a person is not consuming food. During the fasting period, the decreasing insulin levels cause cells to release the stored glucoseas energy. Regularly repeating this process, as with intermittent fasting, may lead to weight loss.

Also Read |Keto Diet: Pros And Cons Of Following The Ketogenic Diet In Daily Life

Intermittent fasting can also benefit a person suffering from type 2 diabetes. Being obese or overweight is one of the main risk factors for developing type 2 diabetes. Intermittent fasting is used for diabetes preventionas it can help weight loss. It also potentially influences other factors related to an increased risk of diabetes.

Also Read |Ketogenic Diet: Indian Vegetarian Keto Diet Plan For Quick Weight Loss

Researchers have found that intermittent fasting could improve aspects of cardiovascular health. The Medical News Todays review from 2016 reports that intermittent fasting could lead to a reduction in blood pressure. It is also said to reduceheart rate, cholesterol, and triglycerides in bothhuman and animals. Triglycerides are a type of fat present in the blood that have links to heart disease.

Also Read |PCOS Diet: Here Are The Food Items To Eat To Effectively Tackle PCOS

A study held by Medical News Today found that mice that were on an intermittent fasting diethad better learning and memory than mice who were not fasting. Further, research on animals suggests that intermittent fasting can suppress inflammation in the brain, which has links to neurological conditions. In addition, it was also found in the same studythat intermittent fasting can reduce the risk of neurological disorders, including Alzheimers disease, Parkinsons disease, and stroke. More research is necessary to investigate whether these findings apply to humans.

Also Read |Diabetes Diet: Know What Food To Avoid To Control The Disease

Research on animals, as reported by Medical News Today, suggests that intermittent fasting may help reduce the risk of cancer. A series of recent studies in animals indicate that intermittent fasting could delay the onset of tumours. As obesity is a risk factor for many different cancers, the weight-loss aspect of intermittent fasting could be responsible for the reduced cancer risk. However, no current studies have established links between intermittent fasting and cancer in humans.

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Oct 16th, 2019 | Filed under Diet Effectively

Diabetes is just one of the many chronic ailments that is so prevalent in the U.S. with millions of people suffering each year and thousands newly diagnosed by the same token.

And whether you have type 1 or 2 diabetes, making healthy lifestyle choices in the form of exercise (physical and mental), diet, and mental health management are vital for keeping this life-threatening illness at bay.

So, were going to focus on the exercise aspect of diabetes management because its a crucial component. But, well also briefly cover diet, and mental exercise (meditation, etc) because these factors all play a huge role in your overall well-being.

Diabetes is a disease that affects how the body uses blood sugar and it results from high blood glucose, or blood sugar levels. Now, glucose is supplied in our bodies from the foods we consume, and then its used for energy in the body with the help of the hormone insulin; which is produced by the pancreas.

But if this process does not occur efficiently due to several possible factors like lifestyle habits and even family history of the disease; diabetes results, which can then cause many health issues that can potentially affect the heart, kidneys, feet and nerves.

Whats The Difference Between type 1 and type 2?

The two forms are type 1 and type 2 with the former being more severe and the latter the most common form that people suffer from. Over 90% of people who have diabetes are type 2. (1)

Type 1 means the body no longer produces insulin, and it occurs more in children and young adults. But it results from the immune system attacking the cells in your pancreas which creates insulin. So, daily treatment is absolutely crucial. About 10% or so of people diagnosed with diabetes are type 1.

Type 2 means the body does not utilize insulin effectively or that it doesnt create it at all. This form is more common in middle-aged and older people but anyone can develop it.

And countless studies have proven the positive effects of exercise for the prevention and management of diabetes and insulin resistance. But, these effects are much more prominent in combination with making healthy lifestyle choices.

Lets talk about how exercise helps to manage and improve diabetes.

Stress affects nearly everyone and with the fast-paced, poor diet, and the high-expectation world we live in today, its no wonder were experiencing so much dis-ease in the body.

Stress causes hormones like adrenaline and cortisol to be released in excessive amounts, and when these hormone levels are sustained in the body, health and disease result. It also has a direct correlation with increased blood glucose levels and only exacerbates the issue. (2)

So, stress management is a must for the sake of your overall health. And exercise is a very necessary weapon in your stress-management arsenal because it not only helps to manage the disease but it also staves it off and can even help to improve it.

Exercise releases feel-good chemicals in the brain called endorphins which directly impact mood and distract from many of the typical stressors of life. But it also strengthens the heart, potentially lowers blood pressure, and gives you more confidence as well. (3)

Short-term stress is normal but long-term stress is deadly.

Check also the4 tips to lower stress.

Overweight and obese individuals on average at a higher risk of developing type 2 diabetes due to their physical condition.

David Marrero, PhD, president of health care and education for the American Diabetes Association has a very good saying when it comes to the relationship between weight and diabetes

If I suddenly take a bunch of gravel and throw it in the back of your car, you can still probably make 70 mph on the interstate. But youre going to make the engine work a little harder. If I put 1,000 pounds in your car, that effect increases. I can probably put enough weight in so, eventually, your car no longer can perform like it needs to.

He also explained

What we know in diabetes prevention, and in prediabetes, is that a very modest amount of weight loss has this huge reduction in risk. You lose 7% of your body weight, you cut your risk [of developing diabetes] by 60%. And, in fact, if youre over 65, its over 70%.

As you can see, exercise is not optional, but rather a necessity, especially if youre an overweight individual.

You want to be eating lots of dark leafy greens, very little meat (substitute), whole grains, healthy fats, good carbs, and some fruits. But, the greens should make up the majority of your diet while complex carbs, fruits, and fats should be consumed in smaller amounts. (4)

And you should avoid anything processed, refined, and high on the Glycemic Index Scale. But certain fats (saturated and trans fats) and even sodium should be on the lower side.

Check out this article on why phytonutrients are so important for chronic disease management.

Sometimes a healthy diet is a difficult thing to maintain with all of the delectable options and lack of nutritional knowledge.

But the good news is that exercise can lessen the impact of a bad diets effects on health, in a society where processed, fast-food options are the main source of nutrition for many. And a big reason is that it staves off chronic symptoms associated with certain ailments.

But, dont think you can just eat bad, then exercise and all will be well because it doesnt quite work that way.

A diagnosis of diabetes or any other chronic disease can be discouraging and it can certainly do a number on ones mental health. In fact, people suffering from diabetes are at increased risk for depression, anxiety, and even eating disorders. Then tack on the added responsibilities regarding the daily treatment schedule and its a real challenge for some individuals. (5)

But the illness itself can also bring on a mental disturbance in the previously mentioned forms due to the potential fluctuations of blood sugar levels; which when all added up together, can cause a condition called diabetes distress.

And many think that theres no use in trying to do anything to try and improve this condition due to feeling hopeless and helpless.

And therefore, mental health worsens from this doomed thought process. Well, the absolute truth of the matter is, exercise is just as important for your mental well-being as it is for physical health.

They go hand-in-hand and one without the other is always a recipe for disease. And that is why doing some form of aerobic and/or anaerobic exercise daily is crucial for sustaining your health and well-being.

A 12-week study found that regular aerobic activity has a significant positive impact on self-esteem and mental health which is directly connected with a better quality of life. (6)

So, whatever activity you choose, be consistent. Weight training, jogging, sports, pure cardio these are all very viable options. And based on research, all forms whether aerobic, anaerobic, or combined activities are equally good at improving HbA1c values. (7)

But dont forget about the mental exercise aspect of mental health management; like meditation, therapy, etc because without these, you could be fighting an uphill battle. Talking to someone and implementing cognitive strategies are going to make the biggest difference for your mental health.

Engaging in mindful/meditative activities will allow you to focus on the present moment and healing, rather than dwelling on the problem/s. And this is how many people combat depression, boost their immune system, and improve cognitive abilities.

This can obviously vary between individuals based on current physical condition. If you havent exercised in a while, start out very slowly as to not overwork yourself. If youve been exercising lightly then turn up the intensity little by little.

And if youre serious into fitness, well, good on you! Keep it up and remember, its a powerful weapon in your fight against diabetes.

The American Diabetes Association recommends starting off with a light walk for those who have sedentary for a while. But do it in a way that promotes a relaxing experience. For instance, listen to a calming audiobook and/or take a stroll through your favorite area with a loved one.

And for those more experienced with exercise, at least 30 minutes a day is sufficient. Also, strength training should be a part of your regime at least twice weekly to keep strong and manage blood sugar levels too. (11)

But, never overexert yourself and always make sure to bring a healthy carb source with you like some fruit or a healthy snack in case your blood sugar levels drop too low.

And always consult with your doctor before doing any exercise to ensure the process runs smoothly and for your absolute safety.

Theres no difference in the type of activities you can participate in when compared to someone who does not have diabetes. Do fun exercise thatll keep you inspired to keep up with your activities. But, try your best to not overdo it and stop when you feel decently tired.

Now, since weight training is very beneficial for maintaining a healthy, weve put together a little workout split that you can follow for at least a month before switching up your routine.

Make sure to warm up with lighter weight for a few sets before the working sets which are shown below, and avoid using really heavy weights (which is why weve chosen moderate rep ranges). But you should still train with at least moderate intensity to elicit results.

Heres an example weight training routine including the days and exercises adjust as needed.

Monday:

Tuesday:

Wednesday:

Thursday:

Friday:

Saturday:

Sunday:

Repeat the routine on Monday.

You can train your core 3-4 days per week as well by doing 3 rounds of front planks, and lying side hip raises to keep things simple starting out.

At least one to three hours after a meal when your blood sugar levels are likely relatively higher.

But, if you take insulin always make sure to check your blood sugar levels prior to, and following any type of physical activity. If your levels are below 100 mg/dL, eat something to bring it up because you can be at high risk for hypoglycemia.

If levels are over 250, then refrain from exercise for the moment, as it can potentially make the situation much worse.

Also, its important to check your levels following any form of activity to make sure youre within a healthy range and to avoid hypoglycemia.

Exercise is a crucial component for the management and improvement of diabetes.

You dont have to go ultra hard but you can definitely turn up the intensity a little without worrying about doing too much if you take all the necessary precautions beforehand. Diabetes may be an inconvenience in many ways but that doesnt mean you cant live your life how you want too.

And making it a priority to be active on a daily basis will allow you to stave off many of the potentially negative effects and symptoms. So, get into a routine and take control by doing whats necessary,

Diabetes or not, physical activity is a key component for promoting and maintaining optimal levels of health, both physically and mentally.

But you dont want to forget how vital diet and mental exercise (meditation, therapy, etc) are in a healthy regime for encouraging a better lifestyle as every preventative component should be up to par.

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Oct 16th, 2019 | Filed under Diet Effectively

The England rugby team should use player data in a more effective way, according to former England rugby union and Wasps star James Haskell.

Talking to the Pocket-lint Podcast, Haskell explained that technology use in the sport has grown dramatically, but hasn't always been utilised effectively:"I think technology has changed rugby dramatically. Whether it's for the better, I'm still open minded about that," he told us.

"My issue is that we have access to a lot of data, but we don't use it in the right way.

"I think data should lead to far more individualised training and should be much more focused on player health and welfare."

However, he admits that the new regime in charge of England's coaching setup is moving in the right direction: "I think Eddie Jones is different in his approach and has used data a lot more. I think that's pretty special," he added.

Haskell announced his retirement in August 2019, having earned 77 caps for England between 2007 and 2019.

During his playing career, data was captured but not necessarily effectively used afterwards. As he explained to us:"I used data throughout my career. I used data to track all my food, my diet, calories I was burning, distances I was travelling, my sleep patterns, heart rates and, for me, that's been a real feature. It massively pervaded all of my life.

"Did it make me a better player? Hmm no," admitted Haskell. "Because I don't think the data was used in the right way. If they had individualised training for me, it might have been different. They just never utilised the data, so it was pointless."

It's something that he believes younger players need to be much aware of: "In this country we are over-coached. I know Eddie [Jones] has said that a number of times. I think it's important to note that talent gets you so far, but it's just one picture. Stats give you another picture, and emotion and feel for the game is another. You have to combine all three and never lose sight that you have to use all three together."

And as for other tech in rugby, like TMO?

"I'm not a fan of slow motion. Slow motion creates more issues. I think it takes away the emotion," he revealed.

"Everything we do has emotion. We are humans. If a robot did a high tackle, then it's a fault with programming. If a human does that, was it emotion? Was it wrong? Was it mistimed? Was the guy ducking? Was he trying to milk a penalty?

"They are obviously trying to make the game safer, but you can't have it both ways. I've no problem with it as long as it's used in the right way and the people interpreting it are doing it in the right way."

You can listen the full interview on the latestPocket-lint Podcastout this Friday.

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Oct 16th, 2019 | Filed under Diet Effectively

By now were all used to being lectured by woke hypocritical celebs. But Lewis Hamiltons suggestion that we all turn vegan in order to save the planet takes the biscuit. This is a man who zooms around a track in gas-guzzling speed-machines for a living and he wants the rest of us to eke out an existence on kale and nuts in order to shrink humanitys carbon footprint? The gall is off the charts.

In an Instagram post, Hamilton said adopting a vegan diet is the only way to truly save our planet. He posted a heartfelt message saying the meat and dairy industries are leading to deforestation, animal cruelty [and] our seas and climate decaying on a daily basis. Whether he then went for a carbon-spewing spin in one of his incredibly expensive cars is unknown.

I mean, seriously. Formula One is known for its insane wealth and decadence and the copious amounts of fuel it burns. Sure, its cars have become more fuel-efficient in recent years and F1 bosses gab about the need to be eco-friendly. But this is undeniably a sport built entirely on the exploitation of fossil fuels to the end of thrilling big audiences who love fast cars.

And thats fine. Using natural resources to create vast sporting spectacles is okay with me. I just dont want these people then to turn around and tell the rest of us to give up steak and tuck into quinoa. Its like a king telling a pauper to tighten his belt.

Of course, in the increasingly irritating world of woke hectoring weve already had that scenario. Who can forget when Prince Harry gave a barefoot talk at a Google climate change summit in Sicily which he reportedly reached by private jet and helicopter?

That event was a veritable carnival of woke hypocrisy. The Italian press says 114 jets flew in for it. Super yachts were docked nearby. The filthy rich chatting about how to shrink the filthy impact that us eco-unfriendly mortals are having on the planet you couldnt make it up.

Weve also had luvvie Emma Thompson jetting from LA to London to take part in an Extinction Rebellion (XR) protest. When a reporter asked her if she at least flies economy class, which causes a smaller individual carbon footprint, she replied:

I bloody dont, no!

Dame Emma in coach perish the thought.

Then theres Benedict Cumberbatch, who last week plonked himself down at an XR protest in Trafalgar Square, which also happens to be the place he made an advert for a gas-guzzling motor made by MG in India.

And how about Olivia Colman, who we all love, I know. But seriously, to parade around in an Extinction Rebellion badge while also having appeared in British Airways videos is a bit much.

Just when you thought sleb hypocrisy couldnt get any more annoying, now these people are actually making a publicity stunt of their own hypocritical antics.

More than a hundred celebs, including Jude Law, Thom Yorke, Mel B and Cumberbatch, natch, have signed an open letter saying the media are right to call them hypocrites. But, it goes on, the stories that you write calling us climate hypocrites will not silence us. Oh great. Theyre never going to stop.

Strikingly, this missive from the hypocrites says to the public:

Like youwe are stuck in this fossil-fuel economy and, without systemic change, our lifestyles will keep on causing climate and ecological harm.

Wait. Hold up. Are you comparing your private-jetting, car-advertising, race-car-driving, lavish, decadent, well-travelled lives to our lives? You must be kidding.

Theres a colossal difference between the mum who has no choice but to emit carbon as she drives her kids to school and the celeb who farts out tonnes of the stuff as he jets over to Cannes for two days of partying and bullshit.

This new Yes, were hypocrites approach makes these people even more insufferable. Because what theyre effectively saying is that their message is so true and pure that it overrides even the small matter of their own sinfulness (as they see it).

Indeed, one of the worst things about eco-lecturing celebs is the way they go on about how many trees they plant and how much dosh they give to eco-charities in order to offset their polluting lives.

What theyre saying is they are so goddamn rich they can afford to clean up all the carbon they spew into the environment. Those of us who dont have oodles of cash to spare for the planting of a mini forest every time we take a weeks break in Spain are apparently lesser people.

These celebs are now effectively saying: Yes, were hypocrites, but were right and were rich and we really, really care, and therefore you must carry on listening to us.

No, thanks. The public doesnt take kindly to being told by extravagantly wealthy people that we must drive less, holiday less, eat less meat, and generally live lesser, smaller lives. Get stuffed.

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Lewis Hamilton and the unbearable climate change hypocrites - Spectator.co.uk

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Oct 16th, 2019 | Filed under Diet Effectively

As a high-school theater geek, and even while taking community dance classes and double-majoring in political science and women's studies at the University of British Columbia, Dorsey had no inkling of his potential in dance. He spent his time joining any social justice clubs he could find, and introduced the first recycling program at his high school.

Then, during his first year in Simon Fraser University's graduate program in community economic development, he started taking ballet in the evening. "My teacher said, 'Have you ever thought about being a professional dancer? I think you have what it takes.' My world just exploded."

Already in his mid-20s, he put his education on hold to enter a two-year modern dance program at a Vancouver dance school. His first piece of choreography, a five-minute queer-themed duet, got an enthusiastic response.

"The next day, the studio director sits me down and says, 'Your piece last night made people feel very uncomfortable,' which I knew wasn't true. In that moment, all the years of not seeing anyone like me, all the gendered stuff like costuming and bathrooms and changing rooms, came flooding in, and this light bulb went off. I just found my calling."

Dorsey realized that his art could advocate foreven demandequity for trans and queer people. "Although I never imagined that dance would be the vessel for my social justice work, it does make perfect sense," he says. "Dance is this visceral form of communication, and it can connect you deeply with an audience and lead to identification, empathy and compassion."

He headed to San Francisco, where he performed with Lizz Roman and Dancers for six years while choreographing and performing his own work as an openly trans dance artist. But like any pioneer, he had to break down barriers. "There were so many folks who would never pick up the phone to talk to me," he says. "As a trans artist, the assumption was that the craft would be poor, and there might be no audience or context. They were like, 'Oh, you mean drag.' "

With almost no one willing to produce his or other trans artists' work, he decided to do it himself. He launched the annual Fresh Meat Festival of trans and queer performance in 2002, and SDD two years later.

Melding abstract movement and theatrical dialogue, endearing humor and deeply personal storytelling, Dorsey's choreography offers an array of access points into challenging material. His first evening-length work was 2009's Uncovered: The Diary Project, based on the personal archives of trans pioneer Lou Sullivan. The Secret History of Love, about LGBTQ relationships in the years before gay rights, followed in 2012; then the AIDS-themed The Missing Generation in 2015 and Boys in Trouble, which unpacked toxic masculinity and white supremacy, in 2018.

Kegan Marling, Courtesy SDD

Sean Dorsey Dance in Boys in Trouble. Dancers, left to right: Will Woodward, Sean Dorsey, ArVejon Jones, Nol Simonse (top of head), Brian Fisher.

In performance, in conversation or in his equity work, Dorsey directly calls out racism, gender bias and privilege. "I'm so impressed that as powerful and staunch an advocate as Sean is, he always leads with warmth and love," says Christopher K. Morgan, executive artistic director of Dance Place in Washington, DC, which has co-commissioned three SDD works. "It's such an incredible way to effect change."

Those flawless people skillsalong with serious grit and strategic community engagementhave been one of Dorsey's most powerful tools.

"I work for months in advance with theater partners," he explains. "With The Missing Generation, I would help identify a local AIDS organization, an LGBTQ seniors organization and a trans-youth nonprofit. They get free tickets, you build relationships and that theater is getting a new audience, new volunteers, new donors. It all goes back to my background as an activistI'm thinking about that full arc."

On SDD's nationwide tours, Dorsey also leads dance workshops that support all genders, all abilities and sizes, and all races. "Almost everyone is there as their first dance class," Dorsey says. "They've never felt safe or supported enough to go into any kind of a dance-learning environment." After introductory meditation and body-positive affirmations, Dorsey teaches beginner-friendly movement and adapts it in supportive ways.

"They didn't let me sit on the sidelines," says Oliver Nepper, 28, who identifies as trans-nonbinary and uses a wheelchair. In Dorsey's workshop at the University of Wisconsin-Whitewater, "they were like, 'You can do this turn a little bit faster, or do it on this beat instead of that so you can get to the next step.' I gained a big confidence boost because of Sean's positivity and encouragement."

"Everyone feels a community bond instead of feeling othered," says Nicky Martinez, 25, who identifies as gender-fluid and Latine, and has taken two workshops in San Francisco. "As a person who is plus-sized, I always felt uncomfortable as a mover. Being seen and visible in that setting is really special."

Leading the workshops helps refuel Dorsey for the rest of his work. "It's this amazing space where being trans or gender-nonconforming is something to be honored," he says. "It's one of my absolute favorite things to do."

Courtesy SDD

Dorsey teaching a workshop in Boston

Even SDD's tech rider serves as an element of activism: It requires theaters to make their facilities all-gender during the company's run. As a result, many theaters have made their lobby restrooms and backstage facilities permanently all-gender.

At The Joyce, emcees now greet audiences with "Welcome, everyone" instead of "Welcome, ladies and gentlemen." "Every time I hear somebody say, 'Good evening, ladies and gentlemen' now, I want to cringe," says Linda Shelton, The Joyce's executive director.

Not all tour stops are as welcoming. In North Carolina in 2017, local "bathroom bills" and anti-trans activism meant Dorsey was often unable to use a restroom that was legally or physically safe for him. In one case, SDD member ArVejon Jones recalls, "I stood outside for him at an airport to make sure he was okay."

These days, presenters not only pick up the phone when Dorsey calls, they invest in his work: His next evening-length production, The Lost Art of Dreaming, is co-commissioned by ADF, Dance Place, 7 Stages in Atlanta, Velocity Dance Center in Seattle and San Francisco's Queer Cultural Center.

"It explores expansive futures for trans, queer and gender-nonconforming people," explains Dorsey, who will do movement research in DREAM LABS held during SDD touring residencies. "DREAM LABS are spaces where I ask local folks to creatively express what they most wildly want and dream of," he says.

Dorsey's vision for the future includes more professional-quality training for trans and gender-nonconforming dancers, inclusive dance curricula and trans teachers, and trans leadership in art institutions. He also wants to commission trans, gender-nonconforming and queer artists of color through his program Fresh Works.

And he'd eventually like to take a vacation with his partner of 18 years, the trans singer-songwriter Shawna Virago. "This is my heart's passion, but it's also super-exhausting," Dorsey admits.

Despite the challenges, he remains hopeful. "The wonderful part about the 'trans moment' is that it has afforded more trans literacy to presenters, programmers and funders," he says. "I know that the future is going to be better, because young trans people are able to see themselves reflected in arts and culture. They can finally imagine there's a place for them in that world."

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Oct 16th, 2019 | Filed under Diet Effectively

Updated on Oct. 16 at 12:20 p.m.

Welcome to Opinions commentary for the Oct. 15 Democratic presidential candidate debate in Westerville, Ohio. In this special feature, Times Opinion writers rank the candidates on a scale of 1 to 10: 1 means the candidate probably didnt belong on the stage and should probably drop out; 10 means its on, President Trump. Heres what our columnists and contributors thought about the debate.

Elizabeth Warren

Charles Blow (10/10) Elizabeth Warren is now the clear front-runner, even if the polls are not there. Everyone seemed to know it. She took fire from all sides. And she responded solidly, adroitly, even brilliantly at points.

Jamelle Bouie (7/10) To the extent that theres a front-runner, its Warren, and she was the target of virtually everyone. She had moments of weakness her answers on health care are a real vulnerability but she withstood the heat well enough.

Bianca Vivion Brooks (8/10) She had a weak explanation for how she would pay for Medicare for All but seemed to gain her footing when it came to taxing the wealthy. She was grounded, compelling and assertive.

Ross Douthat (6/10) Apart from her weird non-answers on Medicare and taxes, in her first front-runner debate, she was fine. But hardly untouchable, and not quite as great as her press coverage.

Michelle Goldberg (6/10) Im irritated by the demands that Warren give the right a talking point by saying shell raise middle-class taxes to pay for Medicare for All. But her inability to finesse those demands scares me to death.

Nick Kristof (8/10) Strong on wealth tax, evasive on Medicare financing, inevitably took hits as others ganged up on her as the new front-runner.

Daniel McCarthy (8/10) Bruised but unbeaten. Her health care plan attracted skepticism over how she intends to pay for it, but she kept her cool and knows what she wants to accomplish. Shes a candidate working-class America might go for, and she sounds like a Democrat.

Melanye Price (8/10) She is unsinkable. They were all attacking her. She stood up to them without breaking a sweat.

Mimi Swartz (8/10) She held her own again, didnt get flustered and didnt need to get lost in convoluted dodges. Thank you, President Obama did the job.

Tanzina Vega (6/10) She came across as an academic mired in her usual talking points.

Pete Wehner (4/10) In an era when politicians are despised shes showing us that shes a quintessential politician: evasive, canned, rehearsed. She feigned shock at the charge that shes punitive toward billionaires and corporations. Im not sure why.

Will Wilkinson (8/10) Her stoutly poised defense against relentless attacks solidified the perception that the race is now Warrens to lose. Refusing to say shed raise taxes to pay for M4A hurt her in the debate but will help her in the race.

Bernie Sanders

Charles Blow (6/10) Sanders is the dean of the stage. His legacy is secure. But it feels that his moment has passed. At times he felt like the Cal Naughton to Warrens Ricky Bobby from Talladega Nights: His answers served only to help Warren. Slingshot!

Jamelle Bouie (9/10) For a guy who just had a heart attack, Bernie was feisty, energetic and occasionally very funny. Not just the best performance of the night but probably his best debate performance thus far.

Bianca Vivion Brooks (9/10) He was the toughest and most genuine candidate. His frustration with the state of health care, climate change and wealth inequality reflected the frustration of average Americans who are desperate for radical change.

Ross Douthat (7/10) Seemed fit, vigorous, very much himself: More with it than Biden, more straightforward than Warren. And the AOC endorsement as the capper!

Michelle Goldberg (8/10) Its nice to see that after his heart attack hes exactly the same as ever.

Nick Kristof (6/10) Admirable passion and authenticity. But didnt resolve doubts about his age or stem the progressive drift to Warren.

Daniel McCarthy (7/10) He has the same passion, same energy, same disregard for policy details as before the heart attack. And he was right to highlight his cooperation with Senator Mike Lee against the Saudi war in Yemen.

Melanye Price (6/10) He needed to show Democratic voters that he was healthy enough to stay in the race. He did that by answering questions about his health head-on.

Mimi Swartz (7/10) Less crazy angry uncle and more kind angry uncle this time around. Sharper than Big Joe throughout.

Tanzina Vega (7/10) He appeared lower on energy though not on policy than usual.

Pete Wehner (6/10) This debate is the first time I think Ive seen him smile. He also actually struck a grace note, and it happened in response to a question about his heart attack. The rest of the time he was the old Bernie.

Will Wilkinson (8/10) Sanders did not seem a bit infarcted, made the case for tax hikes Warren studiously evaded, and drew blood in his dissenting account of Bidens record of getting things done.

Pete Buttigieg

Charles Blow (6/10) Buttigieg came raring for a fight. Sometimes he was smart and informed in his exchange with Warren on health care. But at other times he came across as condescending in his gun control exchange with ORourke. Buttigieg was the diet soda of the stage: a smart, responsible choice with an unpleasant aftertaste.

Jamelle Bouie (6/10) If Buttigieg wasnt as good as he was during the foreign policy segment this would be two points lower only because he lets people call him Mayor Pete onstage.

Bianca Vivion Brooks (5/10) He did himself a huge disservice by trying to portray himself as potential commander in chief he came across as cold, rehearsed and unnecessarily argumentative.

Ross Douthat (7/10) Much improved, picked an effective fight with Warren early, helped his (shaky) case to be included in the Top 4.

Michelle Goldberg (8/10) Not sure why he got into a heated exchange with Beto. But he dominated on foreign policy, and hes right about expanding the Supreme Court.

Nick Kristof (8/10) Dazzling at his best, uneven in other answers. Made an effective case to moderates.

Daniel McCarthy (7/10) Bizarre plan to pack the Supreme Court notwithstanding, he was the strongest Republican onstage. Not my kind of Republican, but the kind that Democrats might do well to welcome.

Melanye Price (3/10) Hes not the Democratic wunderkind anymore.

Mimi Swartz (6/10) He had to look like a grownup and did, for the most part. Smacked down Beto, sir, yes sir!

Tanzina Vega (8/10) Mayor Pete was on fire tonight.

Pete Wehner (10/10) He was terrific, from taking on Warren for her evasiveness to hammering ORourke, from his impassioned defense of American honor to his insistence that Democrats think beyond Trump. If Democrats were smart, theyd recognize the potential of his appeal. They probably wont.

Will Wilkinson (8/10) He went to the mat for moderation, waging precision attacks on pie-in-the-sky radicalism to his left. Gambling that good enough is good enough for Democratic voters isnt a bad bet.

Amy Klobuchar

Charles Blow (4/10) Still standing in the middle of the road watching the cars whiz by.

Jamelle Bouie (5/10) She loves jokes and thinks your plans arent going to work. A candidate for conservative Democrats and NeverTrump Republicans and no one else.

Bianca Vivion Brooks (4/10) She tried to paint herself as the perfect moderate but only appeared to want the world the way it is.

Ross Douthat (7/10) Probably her best night, albeit still with some cringe one-liners. If theres an opening for a credible non-Biden moderate, she helped herself. If.

Michelle Goldberg (8/10) This was her best debate, especially on opioids, anti-trust and abortion rights.

Nick Kristof (9/10) Her best debate so far. Feisty and effectively presented herself as a moderate alternative to Biden.

Daniel McCarthy (5/10) Shes running to be Bidens VP and made a good case for herself as a Democrat who can win red districts. She has more confidence and projects more competence than the other also-rans.

Melanye Price (1/10) She is working so hard to win Republicans and Independents that she is losing Democrats.

Mimi Swartz (7/10) Much livelier, much feistier. But wow, that death ray stare!

Tanzina Vega (6/10) She came out swinging, but she lacks that wow factor.

Pete Wehner (8/10) She had her best debate by far. She took aim at Warren and hit the mark; at the close she spoke movingly about Senator McCain.

Will Wilkinson (7/10) Klobuchar put in her strongest, liveliest performance to move up in the moderate lane. She gets a bit quavery when shes passionate, though.

Cory Booker

Charles Blow (5/10) I like Bookers high-mindedness, but his head gets so far up in the clouds that he forgets that the fight is on the ground.

Jamelle Bouie (5/10) Constantly admonishing the debaters about debating each other gets old very quick.

Bianca Vivion Brooks (5/10) He spent more time trying to make the stage a safe space than articulating a vision for America. If he believes that a politics of passivity and lets just all get along one-liners will keep him in the race, he is wrong.

Ross Douthat (6/10) Solid as ever, still in search of a clear justification for why voters should choose him.

Michelle Goldberg (9/10) He always excels at these things and it never seems to matter.

Nick Kristof (9/10) Eloquent and unifying, and gets credit for raising child poverty. He lifted the debate.

Daniel McCarthy (3/10) An echo, not a choice: outspoken on abortion, but no more so than others. He spent an inordinate amount of time lamenting the partys in-fighting, i.e., its real debate. Is he running for school counselor?

Melanye Price (5/10) Sometimes he seems more like a referee than a primary candidate.

Mimi Swartz (6/10) Mr. Inspirational. Mr. Hopeful. Mr. Conciliatory. But how does he get to the next level? The Office of Reproductive Freedom?

Tanzina Vega (5/10) He was both the peacemaker and the vegan.

Pete Wehner (4/10) Robert Bork is laughing in his sleep? What an awkward, unfortunate line. An office for reproductive freedom? Uh, no. He also sounded pained that Democrats are criticizing Democrats in a presidential primary, which they do every four years.

Will Wilkinson (6/10) Booker ably performed the role of very concerned debate guidance counselor.

Kamala Harris

Charles Blow (5/10) Something just isnt jelling. Harris always has a couple of zingers in her quiver, but they just didnt do it for me on this debate stage.

Jamelle Bouie (6/10) At her best, Harris is as sharp as a Hattori Hanzo blade. And there were moments where she cut through questions with ease. But her exchange about Twitter with Warren was inexplicable and a real low point.

Bianca Vivion Brooks (5/10) She thinks people of color are going to embrace her business-as-usual politics, vote against their own collective interests and forget her shameful prosecutorial record as long as she invokes Maya Angelou. She is misinformed.

Ross Douthat (4/10) Her attempt to shame Warren over the question of whether Twitter should suspend Trump was just another weird choice in her candidacys weird decline.

Michelle Goldberg (5/10) She didnt get nearly enough time, which made her decision to dwell on Trumps Twitter account all the more baffling.

Nick Kristof (5/10) Some great answers but lost me by picking a fight over Trump tweets.

Daniel McCarthy (4/10) When she spontaneously spoke out for abortion rights, she set herself apart with her passion and commitment. But mostly she sounds annoyed and affected. Discipline is her strength she commands her facts and figures but empathy is her weakness.

Melanye Price (4/10) She is performing a version of powerful leadership that I dont really buy.

Mimi Swartz (7/10) Even with sanded edges, she managed to hang tough. But like so many others, she needs a breakout issue.

Tanzina Vega (7/10) Her use of the she/her pronoun when referring to the future president was suave.

Pete Wehner (4/10) Good grief: She spoke as if kicking Trump off Twitter is now a national priority and the most important issue of her campaign. Her campaign continues to lose altitude fast.

Will Wilkinson (6/10) Harris showed flashes of strength, but her intensity can collapse into a casualness both charming and weird. Her attack on Trumps Twitter account was odd.

Joe Biden

Charles Blow (7/10) Bless his heart. It feels like hes just hanging on for dear life. At moments, it felt like he vanished, not just because it wasnt his time to speak but because his aura of invincibility is flickering like a candle in a hurricane. But he yelled in his closing, so theres that.

Jamelle Bouie (3/10) At the halfway point I had Biden at about a 5 or 6 but then he tried to claim credit for the Consumer Financial Protection Bureau and yelled at Warren about it. It was one of the most unbecoming moments of the primary thus far.

Bianca Vivion Brooks (3/10) Bidens unintelligibility proved that he remains a logical choice only for Americans who prefer a figurehead statesman to a truly effective leader. America is moving on.

Ross Douthat (5/10) Without the front-runners halo, he seemed to fade until a closing scrap with Sanders and Warren. Expect his poll numbers to be stable again.

Michelle Goldberg (6/10) Seeing him struggling to express himself is deeply anxiety-provoking, like watching someone walk a tightrope drunk. What does clipping coupons in the stock market mean?

Nick Kristof (5/10) Strong on foreign policy and always seems decent and honorable but also rambling and unfocused. Didnt fend off Senator Warren.

Daniel McCarthy (6/10) He doesnt drive the debate, doesnt stand out for his ideas, struggles with words and struggles to explain his sons foreign income. And the most shameful thing in recent foreign policy history would actually be the Iraq war that Biden voted for.

Melanye Price (3/10) He casts himself as an old-school prize fighter, but he comes off as just old-school.

Mimi Swartz (7/10) He stayed in the game until the fourth quarter for the first time, with no record player references. Fielded Hunter questions well enough, but his last stab at Warren translated onscreen as Listen here, little lady.

Tanzina Vega (6/10) His frustration with the current president was palpable. Its the Joe Biden that older centrist Democrats like.

Pete Wehner (5/10) He once again showed that he starts O.K. and gets worse more confused and louder. Also, the fact of the matter is that the fact of the matter is a phrase that shouldnt be used more than a dozen times in a debate.

Will Wilkinson (5/10) He was peppy but often tongue-tied. His petulance in the late exchange with Warren drew an unfavorable contrast with her stinging restraint.

Julin Castro

Charles Blow (4/10) He seemed chastened by the blowback from going after Biden in the last debate. But his non-confrontational style came across as cowed. He reverted to the cordial candidate I dubbed him when I interviewed him in December.

Jamelle Bouie (7/10) Castros answer on gun violence and police violence was one of the most sophisticated things Ive heard from a candidate. Hes been a solid, impressive debater, but too bad he isnt doing better in the polls.

Bianca Vivion Brooks (4/10) Castro was competent, clear and thoroughly uncompelling.

Ross Douthat (3/10) The most unmemorable performance on the stage.

Michelle Goldberg (7/10) Police violence is also gun violence was one of the more memorable lines of the night.

Nick Kristof (5/10) Always smart, but less relevant in this debate.

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Oct 16th, 2019 | Filed under Diet Effectively

Ginger for congestion: Read here to know the many benefits of using ginger for reducing cough, cold and congestion. This is a must-read as many of you might already be experiencing increased cough, wheezing and sneezing because of changing weather and slight dip in air quality.

Ginger has anti-inflammatory properties that can reduce bronchitis symptoms

With change in weather and air quality dipping gradually, incidence of chest congestion, cough and cold is likely to increase. For people who are already experiencing more cough and congestion, it is time you begin to take some precautionary measures and home remedies to get the situation in control before it gets too late. In this article, we are going to talk about ginger can help in reducing cough and congestion. For ages, ginger has been considered to be a medicinal spice for conditions like cough, cold and congestion.

Chest congestion occurs as a result of excess mucous formation, also known as phlegm. While some mucous is required by the body to defend against foreign invaders bacteria and viruses, excess of it can cause infections, flu or bronchitis.

Also read:From Weight Loss To Strong Immunity, Here Are The Amazing Health Benefits Of Ginger Tea

1. Not only does ginger act as a natural decongestant, it also has a soothing effect on your chest. It clears your chest of mucous and causes almost instant relief.

Ginger has a soothing effect on your chest and can reduce coughPhoto Credit: iStock

2. Ginger is anti-inflammatory in nature. You can prepare ginger infused tea and sip it warm. It has been found to be an effective remedy for reducing bronchitis symptoms.

3. You can also try a ginger wrap for both kids and adults. While kids should apply only for 2-3 hours before bed time, adults can leave it overnight. To make a ginger wrap, you need to combine honey and flour. Pour some olive oil and some grated ginger. Put a portion of the mixture in a napkin and wrap gauze around it. Tape it to your chest using adhesive tape. A ginger wrap can help in removing mucous from lungs and reduces cough effectively.

Ginger wrap and ginger tea are two effective ways to use ginger for treating cough and coldPhoto Credit: iStock

Also read:6 Health Benefits of Ginger For Your Body

4. It is because of antiviral and antibacterial properties of ginger that congestion is reduced effectively. It dries out any excess mucous and stimulates removal of its build-up. Lesser congestion means lesser wheezing, coughing and sneezing.

Apart from having ginger tea, you can also try and consume some grated ginger mixed with honey in the morning. Have warm water alongside. Ginger masala chai can have an amazing soothing effect on your chest, cough and cold. Try for a few weeks and let us know in the comments below how this home remedy works for you.

Also read:7 Miraculous Health Benefits Of Ginger Water

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

DoctorNDTV is the one stop site for all your health needs providing the most credible health information, health news and tips with expert advice on healthy living, diet plans, informative videos etc. You can get the most relevant and accurate info you need about health problems like diabetes, cancer, pregnancy, HIV and AIDS, weight loss and many other lifestyle diseases. We have a panel of over 350 experts who help us develop content by giving their valuable inputs and bringing to us the latest in the world of healthcare.

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Ginger For Congestion: Know How It Works And Ways To Use Ginger For Reducing Cough, Cold And Congestion - Doctor NDTV

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Oct 16th, 2019 | Filed under Diet Effectively