YAP, Micronesia, March 18, 2020 (SEND2PRESS NEWSWIRE) Schizophrenia may find a cure in individualized treatment. So says a new article in the science journal Holistic Nursing Practice. According to Dr. Daniel Helman, a researcher on the small island of Yap in Micronesia, long-term recovery is often possible, but appropriate studies are not being done.

Helman teaches at the College of Micronesia-FSM, in their division of education. He recently assessed the evidence-based literature related to schizophrenia. While there are promising avenues related to diet, exercise, and social roles that have some anecdotal support, treatment remains difficult because large, randomized trials are not being carried out.

[P]sychiatric medications include major health risks from effects that appear during long-term adherence, Helman writes, while many other non-medical treatments remain promising, awaiting further study. None of the existing studies of nonmedical treatment ideas are large enough to be conclusive. For example, having a [coach or personal trainer] help with 20 hours of exercise per week, the evidence base needs to be more complete so that funding for supports such as this can be instituted.

One rarely sees people suffering from the major symptoms of schizophrenia who have such an intensive exercise routine, according to Helman, so a path for future studies is likely to be useful.

Moreover, dietary interventions which could target autoimmune features, or vitamin or mineral deficiencies, or abnormal lipid metabolism, or gluten sensitivity await further study, and in the meantime long-term outcomes for those suffering from schizophrenia are not as good as they might be.

Helman has published several articles related to alternative and complementary treatments, but resistance, according to him, may be based on how medical practitioners think about the disease. Medications to mask the symptoms may be less effective in the long-term than finding a tailored solution to each patient by looking at them as an individual within a context.

Helmans Nonmedical Interventions for Schizophrenia: A Review of Diet, Exercise, and Social Roles is featured in the March/April 2020 issue of the peer-reviewed journal Holistic Nursing Practice which is part of the Web of Science. Read here: https://journals.lww.com/hnpjournal/Abstract/2020/03000/Nonmedical_Interventions_for_Schizophrenia__A.2.aspx

Follow Helman on Twitter at: https://twitter.com/HelmanDaniel

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News Source: Daniel Helman Ph.D.

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Treating Schizophrenia with Individualized Care - TippNews DAILY

The coronavirus has caused a big pause button to be pushed on our everyday lives.

Gyms are closing, workplaces and schools are closing, and the news coverage is focused on the virus 24/7. And a lot of people have been forced to stay at home to help limit the spread.

And all this is a disaster for your stress levels which is why exercise is important in times like these.

Editors note: The content on BarBend is meant to be informative in nature, but it shouldnt take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician if you have any concerns.

Stress is a state of mental, emotional strain or tension resulting from adverse or demanding circumstances basically anything that alters your homeostasis.

There is what some consider good stress, which is often called eustress. This is moderate stress that makes you feel more excited than distressed. An example would be when you ride a roller coaster or get some great news.

Then theres the bad stress, more clinically referred to as acute or chronic stress. While stress is a vast topic and we dont want to risk oversimplifying it chronic stress can be exacerbated by poor diet and sleep habits, for just two examples a lot of acute or chronic stress can come from changes to ones routine or life that cause distress or anxiety. Acute stress triggers the bodys stress response, but the triggers arent usually exciting or healthy.

Chronic stress can occur when you repeatedly face stressors that take a heavy toll on your sanity. Much like the current situation we find ourselves in now.

Chronic stress is a serious health problem thats associated with many physical and mental health ailments, particularly inflammation, which can lead to hart disease, cancer, diabetes, and Alzheimers disease to name just a few.(1) Its estimated that between75% and 90% of primary care physician visits are caused by stress-related illnesses.

[Related: How stress impacts your strength and muscle]

Exercise and other physical activities help produce endorphins in our brain that appear to act as natural painkillers, stress reducers, and they improve our ability to sleep.

The exact physiological mechanisms to explain this havent been proven. However, research indicates that exercise improves the way the body handles stress because of changes in the hormone responses, and the positive effects exercise has on the brain.(2)

Regular exercise increases the volume of certain brain regions, particularly the hippocampus, through better blood supply. That helps improve overall brain health..

The hippocampus is an area of the brain thats involved in memory, emotion regulation, learning and plays a crucial role in mental health. Theres evidence to suggest many mental health conditions are associated with reduced growth and development of nervous tissue in the hippocampus. (3)

Which makes exercise an important for your mental as well as physical health.

[Related:4 Research-Backed Ways Lifting Weights and Eating Right Improve Mental Health]

If you dont have access to a gym or youre stuck at home during this stressful time, its important to find ways to train to stay in shape, stay sane and not lose your hard-fought gains.

Here are some examples using your body and household items to keep on top of your health and cabin fever.

Do this training 2-3 days per week with 48 hours rest in between training. All of the exercises are timed sets. The work/rest periods you can pick from are as follows choose wisely.

This is a five-exercise circuit (one after the other). The exercises are:

You will complete two- four circuits (depending on how much you have in the tank on training day) for a total training time of between 10-20 minutes.

Note that other exercises can be included in the above categories. Its not an exhaustive list.

If you want something a little less intense, bodyweight tri sets work well.

Rest one minute after each circuit and do 3-5 circuits

Rest one minute after each circuit and do 3-5 circuits.

Walk for three minutes and then use the Tabata protocol (20 sec work/10 sec rest for six to eight rounds) with the following bodyweight exercises.

Find yourself some open space and get your Usain Bolt on.

Walk for three minutes and then sprint for 15 seconds (100 % effort) followed by a 15 second walk. Repeat for five work/rest intervals and then cool down with a three-minute walk.

Exercise is more than for vanity, especially during this trying time. Staying on top of your health and fight to hold on to your gains by using your body to crush stress.

Dont worry, gym time will be coming again soon.

Featured image viaShutterstock/prostock-studio

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How Exercise Reduces Cabin Fever (Plus Home Workouts to Get Started) - BarBend

People who use yogurt but find that it gives them digestive issues might benefit from something like kefir.

The benefits of kefir run deeper than the benefits you and I can yield. In fact, researchers are now finding that kefir can be a powerful food to add to a cancer survivors diet, especially post-workout.

Kefir is actually fermented milk and is very similar to yogurt. providing many health benefits. It was first created in the north Caucasus Mountains and is extremely popular across Northern and Eastern Europe. Other countries, such as Russia, have also been utilizing kefir for centuries. Many consider it to be a more powerful and healthier version of yogurt.

For starters, kefir is very easily digested and provides the body with protein, vitamins, minerals and healthy bacteria (probiotics). Using kefir as part of your diet can help build a healthy digestive system, improved immunity and promote regular bowel movements. Kefir can be found at just about any grocery store.

On average (depending on the brand), 6 ounces of kefir contains 100 calories, 7 grams of carbohydrates, 6 grams of protein and 4 grams of fat.

The benefits of exercise can improve the lives of everyone. However, for cancer patients and survivors, the treatments used often times leave them with digestion issues. This can make it extremely hard to consume products with dairy, including things like whey protein that includes lactose.

The good news is, those who suffer from lactose intolerances are generally able to tolerate kefir.

Some research is even touting kefir as being able to protect the body against certain forms of cancer. This can be especially important not only for those who already went through treatment, but also for the general public who are looking to be proactive and preventative.

Researchers came up with a beverage that they tested on 52 cancer survivors post-workout to see how their body reacted and if they could manage drinking the beverage containing kefir. The beverage also included things such as fruit, natural sweeteners and other natural ingredients to aid in post-workout recovery without the use of something such as whey protein. The participants were not initially told what all was in the beverage until after they first tasted the product.

When given the beverage, the cancer survivors were asked to rate the beverage on its appearance, aroma, taste, mouth feel, overall liking, their physical and psychological feelings and if they would purchase this beverage if it were made available for purchase. Following the initial tasting, the researchers then explained to the participants the benefits of kefir and asked them to sample the beverage again and answer the same set of questions as before.

The results of the study showed that the kefir-based drink was highly accepted and liked by all participants. They admitted that the beverage is something they would purchase if available. While the overall scores were a little higher in the second round of testing, the scores from the initial were still high and showed an overall liking of the beverage even without knowing what was in it and the health benefits associated with consuming a beverage with kefir.

One researcher mentioned: Kefir may be a great way for cancer survivors to enjoy a post-exercise dairy drink in the future. The beverage received high scores overall and, except for an improvement in overall liking, we observed no significant differences in physical and psychological feelings before and after participants learned that it contained kefir and had potential health benefits.

Most people will prefer to go to the store and purchase pre-made kefir, but it should be noted that you can make kefir at your home. It will take one or two days until the kefir is ready to consume, but it can be done if you prefer something homemade. There are many different ways and directions on how to make it that can be found online. Find one that sounds good to you and run with it.

Is kefir something you should include in your own personal nutrition plan? Absolutely. With all the benefits associated with kefir, Id recommend that everyone consider adding it.

Most of us arent worried about digestive health simply because it isnt something we can see. However, its extremely important and shouldnt be negated. Add kefir to your diet for a few weeks and see how you feel. The good news is, for those who eat yogurt, but arent thrilled with the feeling and/or discomfort they get from it, kefir is a great option to ease any bloating, gas or digestive discomfort.

Sources:

Elsevier. "Cancer survivors get a taste for kefir after exercise: Study shows kefir is a good way for cancer survivors to enjoy a fortifying post-exercise dairy drink without stomach upset." ScienceDaily, 12 July 2017.

K. O'Brien, C. Boeneke, W. Prinyawiwatkul, J. Lisano, D. Shackelford, K. Reeves, M. Christensen, R. Hayward, K. Carabante Ordonez, L.K. Stewart. Short communication: Sensory analysis of a kefir product designed for active cancer survivors. Journal of Dairy Science, 2017; 100 (6): 4349

Matt Weik, owner of Weik Fitness LLC, Lower Heidelberg Township, is a fitness expert and author. His work, featured in fitness magazines and many websites, can be found on http://www.weikfitness.com.

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Have digestive issues? Check out the power of Kefir [opinion] - Reading Eagle

Twelve Mohawk Valley women are joining the American Heart Association for the Go Red for Women BetterU program, a heart-healthy makeover from the inside out to help women protect their hearts.

The 12-week program is designed to remind all women of the need to make healthy lifestyle choices. It is being sponsored by First Source Federal Credit Union.

Each participant will receive a gym membership at Accelerate Sports with personal training, a baseline medical evaluation from the Mohawk Valley Health System, wellness and nutrition coaching, and smoking cessation help if needed. Among activities are workouts and food shopping field trips.

The American Heart Association asks each participant to make changes in her own life, as well as inspiring friends and family to do the same.

Supporting sponsors of the BetterU program include Standing Insulating Co.; Accelerate Sports; Gilroy, Kernan & Gilroy; MVHS; Townsquare Media and Lite 98.7; and Professional Media Services.

We invite all local women to join the BetterU participants in making healthy lifestyle changes. Talk with your healthcare provider, get moving with exercise, take advantage of programs offered in the community, and visit GoRedforWomen.org for helpful tips and recipes, said Jennifer Keida, 2020 Mohawk Valley Go Red for Women chairwoman. Our goal is to make heart health a priority for local women.

Heart disease is the No. 1 killer of women in the U.S., taking the life of one in three women. Thats one woman every 80 seconds. Research shows, however, that 80 percent of cardiac events in women are preventable with simple lifestyle choices involving diet, exercise and smoking.

The BetterU program will conclude in May. The participants will be recognized and share their stories at the Go Red for Women Luncheon on May 6.

The Mohawk Valley BetterU participants are:

April Arch-Espigares, Westernville April lost both of her parents to heart disease. She says she has spent the last two years mourning her mom and she doesnt want that to happen to anyone she loves.

Sonia Martinez, Utica Sonia applied for the program because she wants to help manage her diabetes and encourage her family to be healthier, as well. She also wants her son to see her as a hero.

Angy Medina, Utica Angy says she wants to learn new ways to get her heart pumping. Her number one goal is to feel better about herself.

Lynne Orendorf, Mohawk Lynnes mom had a quadruple bypass and Lynne says she sees herself going in the same direction. She has been a caregiver for several family members and says its time to take care of herself.

Christine Pandolf, Utica Christines number one goal is to lower her blood pressure. She says the time was right when a coworker encouraged her to apply. Christine says its time for her to focus on her own health.

Lina Perdomo, Utica Lina has high blood pressure and diabetes. She says this is her time. She wants to learn how she can get off medication with a healthy lifestyle as much as possible.

Barbara Pollard, West Winfield Barbara calls this opportunity a godsend. She says she has been taking care of everyone else and has suffered major losses in her life. Barbara says she applied to the BetterU program to mend her broken heart.

Kari Puleo, Utica Heart disease runs in Karis family. She wants to get healthier and take steps in her efforts to complete the Ride for Missing Children.

Lisa Provost, Clinton Lisa lost two family members to heart disease within a few months of each other. She wants to take care of herself and inspire others because she doesnt want to leave heart disease to chance.

Kathy Riolo, Marcy Kathys father is living with serious heart problems and Kathy knows she is at risk, too. She wants to be healthier no matter what that looks like and doesnt want to equate health with just weight.

Sandy Scholl, Whitesboro Sandy says as soon as she heard about the BetterU program, she knew it could change her life. Sandys number one goal is to break the cycle. She doesnt want to be on the list of family members who died of heart disease.

Brianna Wichowsky, Utica Brianna says she wants to be better for her son. She says she was an avid gym goer before her baby was born and wants to make the gym her happy place once again.

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Participants named in Go Red for Women heart-health makeover - Rome Sentinel

Although colorectal cancer is typically associated with older age-groups, a recent study has found that there is an increase in cases of colorectal cancer in young people between the ages of 20 to 49.

In Canada, colorectal cancer is the third most prevalent cancer among the population. Estimates are that over 12% of all cancers diagnosed in 2020 will be colorectal cancers. Most of the cases occur in people aged 50 or older, and the older a person gets, the greater their risk of contracting this disease. This is why doctors recommend colonoscopies, a test to examine the inside of a colon, as well as newer non-invasive tests for patients aged 50 and older.

There are many factors that have been shown to increase the risk of colorectal cancer in the general population. These include a family history of colorectal cancer, a family or personal history of polyps (non-cancerous growths), diet, exercise levels, smoking, and alcohol consumption. This means that there is a combination of genetic risk factors and environmental factors that can contribute to the growth of cancerous cells.

It seems that colon cancer may not remain a disease common only to older adults. A recent study from England has shown that there is an increase in the number of new cases of colorectal cancer in young adults.

Researchers examined documented cases of colorectal cancers over a 30-year period, from 1985 to 2015, using a database that keeps track of cancer cases in England. They looked at the ages of the affected patients and the location of their cancers, as well as the patients gender, geographic location, and their estimated socioeconomic status. In total, they examined over 1.1 million cases of colorectal cancers over the 30-year span. What they found is that there has been an overall increase in the trends of diagnoses of colorectal cancer in young adults.

The researchers then examined factors that could affect these trends across the population. They found that the incidences were similar between men and women, and did not change based on the geographic location or the estimated socioeconomic status of the patients. This surprised them, since a common risk factor for cancer is obesity, and there is often a higher incidence of childhood obesity in lower socioeconomic areas.

However, according to the researchers, there has been an overall increase in obesity among English youth, regardless of socioeconomic status. This could go a long way to explaining the increase in colorectal cancer diagnoses seen in young adults. Yet, this is only one of many risk factors, and it cannot fully explain the increased incidence.

For example, the researchers found that there was a slightly higher incidence in the South of England as compared to Northern England, despite the South of England benefiting from an overall higher socioeconomic status. The researchers believe this is due to the fact that the population of Southern England has slightly better access to medical services. This can lead to more cases being detected earlier in the patients lives and it would explain some of the differences in the age of diagnoses.

While there is no clear-cut answer as to why there has been an increase in colorectal cancer in young adults, the trend is definitely moving upwards, and medicine will have to adapt to this in order to respond to the needs of all future colorectal cancer patients.

Written by Nancy Lemieux

References:

1. Study reveals rising colorectal cancer rates among young adults. (2020). Retrieved 16 March 2020, from https://www.eurekalert.org/pub_releases/2020-03/w-sr031020.php

2. Chambers, A. (2020). Demographic trends in the incidence of youngonset colorectal cancer: a populationbased study. Retrieved 16 March 2020, from https://bjssjournals.onlinelibrary.wiley.com/doi/full/10.1002/bjs.11486

3. What is colorectal cancer? Canadian Cancer Society. (2020). Retrieved 16 March 2020, from https://www.cancer.ca/en/cancer-information/cancer-type/colorectal/colorectal-cancer/?region=on

Image by5688709fromPixabay

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Increase in cases of colorectal cancer in young adults - Medical News Bulletin

Weight loss is not easy to achieve but a diet and exercise plan will help kick start results. One woman lost a remarkable 10st 1lb and seven dress sizes after making a huge change to her lifestyle. What diet plan did she use?

Holly Hague, 27, had always struggled with her weight and would comfort eating to deal with insecurities.

Over the years, she noticed her weight creep up to 21st 5lb and she squeezed into a size 26.

Two years ago, the dieter decided enough was enough and signed up for her local slimming group.

Since then, Holly has transformed her diet and exercise regime and managed to drop an impressive 10 stone.

READ MORE: Best diet plan to boost your workout: From running to yoga, what to eat before exercise

She said: I know this is clich but at the end of 2017 I was in the mindset of new year new me.

"I knew I wanted fast weight loss that really would change my eating habits for good.

I spent my childhood being chunkier than others in my class and far too many years comfort eating to drown out the mean remarks. It was time I found my self-worth.

The dieter signed up for the LighterLife plan which focused on eating calorie-controlled meals.

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Holly added: The LighterLife Total Plan was perfect for me because it took food out of the equation.

I didnt have to obsess or worry over the number of calories or if Id unknowingly eaten the wrong thing.

Each day Id have four products which were around 800 kcal: breakfast was a Vanilla Shake with coffee, Chocolate Raisin Bar for lunch, followed by a Chicken Noodle FastPot for dinner and a Toffee Bar.

By changing her diet plan, Holly dropped to 11st 4lb and a slim size 10/12 in just one year. She has since kept the weight off.

Not only did healthy eating help her stay in shape, the slimmer has added exercise into her regime.

This past year Ive found this enjoyment for exercise which I never imagined Id have, Holly added. Ill be keeping up my gym membership!

After losing weight, Holly explained the transformation had helped boost her confidence as well as change her appearance.

She said: Since losing almost 10 stone I feel like a totally different person both physically and mentally.

Read more:
Weight loss transformation: Woman shed incredible 10st in 12 months - what did she eat? - Express

Diet and exercise are each vital components of a healthy lifestyle. While these components tend to be looked at separately, diet and exercise are actually interconnected.

According to the American College of Sports Medicine, adequate food and fluid should be consumed before, during and after exercise. Following that advice can help men and women maintain their blood glucose concentration during exercise, which allows them to maximize their performance and improves their recovery time.

Some people understandably may feel that eating before exercising seems counterintuitive, as food may contribute to feelings of sluggishness that would make it hard to maximize a workout. But what people eat, and drink, prior to working out is important, as the right foods can make a positive impact while the wrong foods can have the opposite effect.

The American Heart Association and the ACSM recommend hydrating with water prior to working out. The ACSM recommends drinking between two and three cups of water two to three hours before exercising. Adults accustomed to working out in the early morning can try to wake up earlier so they can give their bodies time to hydrate before they begin exercising. Its also important to continue hydrating during a workout, as the ACSM recommends drinking between 1/2 and one cup of water every 15 to 20 minutes during a workout (amounts can be adjusted based on variables such as the weather and individuals body sizes). After a workout, the ACSM recommends drinking two to three cups of water for every pound lost during the exercise session.

Food also plays a vital role in maximizing a workout and improving recovery time. The AHA recommends fueling up on healthy carbohydrates, such as whole-grain cereals, whole-wheat toast or low-fat or fat-free yogurt, two hours before exercising. Doing so might pose a problem for early morning exercise enthusiasts, and in such instances the AHA advises eating a piece of fruit such as an apple or banana five to 10 minutes before beginning a workout. Avoid saturated fats and a lot of healthy protein prior to working out, as it takes longer for these fuels to digest in the stomach. Until foods are digested, muscles may not get all of the oxygen and energy-delivering blood they need during a workout, so its best to stick with foods that the body can digest more quickly.

The Mayo Clinic notes that its also important to make food a part of your post-workout routine. Eating a post-workout meal that contains both carbohydrates and protein can aid muscle recovery and replace glycogen stores that help increase energy levels after working out.

The most effective way to exercise involves healthy foods, which can improve performance and lead to quicker post- workout recovery.

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The Relationship Between Eating and Exercise - Longview News-Journal

Eating can be a vibrant and therapeutic experiencewhen it isnt bogged down by a checklist of limitations. The most effective alternative to popular restrictive fads is The Volumetrics Dieta weight loss plan that operates best in the space between cravings and hunger.

When we adopt a regimen to address a specific health goal it becomes increasingly difficult to ward off temptations once said goal is achieved. Moreover, research has shown that abstaining from foods on principle typically increases our appetite for them.

No food groups are excluded in The Volumetrics Diet and even junk food is permitted a place on the table within reason. The diet works by maximizing calorie intake gained from healthy foods and negotiating trade-offs to allow for the not so healthy ones.All you need to properly adhere to the regimen is a journal and time designated for physical activity.

Developed by health experts at Pennsylvania State University, this diet stresses thinking of new, fun ways to eat more fruits and vegetables, and upping how much water you consume without thinking about it. Since its based on the volume of your meals, people often feel like theyre eating quite a lot, which is good fordieters who cant fight hunger pangs, nutrition reporter, Zee Krstic recently wrote of the regimen.

The Volumetrics Diet is made up of four distinctgroups ordered by energy density. Foods belonging to the lowest end can be consumed in excess while foods belonging to the highest end require moderating.

Group 1 is comprised of foods very low in energy that are able to be consumed at any time. Think non-starchy fruits and vegetables, nonfat milk and broth-based soups.

Group 2denotes foods that are calorically denser than those in group one which means moderate portion control needs to be employed. This group encompasses starchy fruits and vegetables, grains, breakfast cereal, low-fat meat, legumes, and low-fat assorted dishes

Group 3 refers tofoods that can be consumed if calorie trade-offs and exercise are enacted in kind. These foods include meat, cheese, pizza, French fries, salad dressing, bread, pretzels, ice cream, and cake, etc.

Group 4 is very similar to group 3 except they offer even less nutritional benefits and are typically higher in calories.

The goal of the diet is to ensure subscribers feel full after every meal. Many of the foods in groups one and two are high in water content which enables them to fill us up with very few calories. Water-rich produce can be consumed in excess with very little health drawbacks.

With the help of a food journal assign a daily calorie threshold based upon your BMI and age. If you are nearing the threshold consider either cutting elements from a meal later on in the day or set aside time for moderate to vigorous exercise.

By emphasizing whole foods and personalization of the diet rather than cutting out entire food groups or placing strict rules on food consumption, the Volumetrics diet is likely to be a more sustainable eating pattern than popular, quick-fix fad diets,The International Food Information Council reports. In addition to the food component, the Volumetrics diet provides specific plans for increasing exercise to at least 30 minutes per day most days of the week, an amount supported by the2018 Physical Activity Guidelines for Americans.

Not only did Stefani Sassos, MS, RD, CDN, a registered dietitianfrom the Good Housekeeping Institute, rank the Volumetrics diet as one of the best to try in 2020, previously conducted literature has identified the regimen as a preventive measure against Type 2 diabetes, obesity, breast cancer, and many cardiovascular diseases.

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A dietician says this is the best diet of 2020 (and it includes pizza) - Ladders

05 March 2020 5 ways to choose a diet that is right for you If you make a conscious decision to achieve a healthier weight, you will need to choose a diet that is right for you.

Someone is classified as obese when their body mass index (someone's weight-to-height ratio) is more than 30.

And while the body mass index has been criticised by medical experts in recent years as not being an accurate portrayal of someone's total health, an unhealthy weight can, however, take its toll on your health as it increases your risk for chronic diseases such as hypertension and diabetes type 2.

Unfortunately, losing weight isn't as easy as it sounds. We are inundated by so many fad diets and weight-loss products that it's easy to become confused. We also want to see quick results and tend to reach for anything that offers the promise of quick weight loss.

However, it's not only a healthy weight that is key to optimum health. Your lifestyle as a whole needs a complete overhaul.

Here are some pointers to help you choose the best lifestyle for you:

Unless you have chosen a diet or eating plan that you can follow indefinitely, you are likely to return to your bad old ways when you've reached your goal with the new diet. Before you know it, you will be back at your old weight.

What you really want is to start a diet that isnt really a diet at all, but rather a lifestyle change. Weight loss is very exciting and motivating, but once you get to weight maintenance, the novelty has worn off and it may become a challenge to stick to the changes you made.

Your new weight is only viewed as "permanent" once you have managed to keep it off for an entire year. The National Weight Control Registry is a long-term study which currently observes over 10 000 people who have lost a significant amount of weight and managed to keep it off. This is what they did to maintain their weight:

A "healthy diet" needs to adhere to a number of principles. The most important is that most of your food should be minimally processed (eaten as it is found in nature) and be predominantly plant based.

Here are some more practical suggestions to promote good health:

It's important to be able to maintain your diet, not only from a mental perspective, but also an economic one.

We tend to think that a healthy diet should consist of expensive superfoods. A healthy lifestyle can (and should), however, be cost-effective.

To save on your food budget, try focusing less on grass-fed, organic and "free from" foods (free from gluten/wheat/lactose etc.), and rather include minimally processed whole foods that are seasonal, that can be bought in bulk (and shared). You can also start a vegetable garden.

Small changes in your shopping list can have a significant effect on the weight of your wallet. Take for example swapping your fillet of salmon, for a few pilchards (the omega-3 content is similar). The cost per portion will drop from R40 to R3.50.

A similarly easy swap with very little impact on health outcome is swapping your olive oil (R150/L) for canola oil (R22/L).

Is your diet one that can only be followed if you dedicate all your time to preparing intricate meals? Is socialising difficult because of all your restrictions?

Although you may be able to follow a complicated and restrictive for a short period of time, eventually your need to socialise and be with others will take over and adherence to your diet will wane.

Find a way of eating that doesnt just suit you, but also your family, and allows you the flexibility to eat with others.

If the new diet you have decided to embark on has one or more of the following characteristics, you may be chasing a fad diet which is both unsafe and unsustainable:

If you need help on your journey to a healthier weight and lifestyle, our nutritional experts at Nutrition Solutions are there to help you. Ask them a question here, or visit their website.

Image credit: iStock

Jade Seeliger

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5 ways to choose a diet that is right for you - Health24

Two weeks after moving to Alaska in August 2014, Larry Daugherty, now 44, met well-known Iditarod musher Jim Lanier at a book signing.

Like Daugherty, Lanier trained at the Mayo Clinic and worked in medicine. They hit it off immediately. Daugherty considered it fatehed always dreamed of coming to Alaska and of dog sledding there. Lanier told him to stop by his kennel sometime. Daugherty went the next day, and kept showing up afterwards.

Almost six years later, on Saturday, March 7, Daugherty will compete in the Iditarod Trail Sled Dog Race for the fourth time. The event features the best mushers in the world in tandem with their teams of 14 dogs, and over the course of nine to 12 days, competitors traverse through nearly 1,000 miles of treacherous terrain from Anchorage to Nome (roughly the same distance as Los Angeles to Portland). To date, Daughertys best finish is 10 days, 18 hours, 29 minutes, and 10 seconds. This time around, Daugherty is running a B team from a larger kennel so those dogs can get some racing experience. Theyre on the younger side, but the hope is by next year, theyll be on the varsity squad for an Iditarod champion.

The Iditarod is just Daughertys warm-up. Three weeks after the race, hes planning on climbing Mount Everest. Hes no newbie climber, having summited peaks all over the world, including Denali, Elbrus, Aconcagua, Kilimanjaro, Alpamayo, and Lobuche. But this marks the second time hes tried for what hes dubbed the Iditarest, which means what you think it means. His first attempt in 2017 didnt go according to plan during its latter halfhe was turned around by dangerous weather an hour from the summit.

A photo of Daugherty.

In an interview with GQ, Daugherty explains what drives him to put his body through two physically demanding events back-to-back, and how he trains for wildly different athletic feats.

GQ: Youll have less than a month between the Iditarod and Everest. Whats your strategy to prepare for both of them?

Larry Daugherty: Part of what makes the Iditarest such a challenge is that the Iditarod is pretty much the last thing a climber would want to put their body through right before an 8,000-meter climb. My primary focus in training has been to get myself in the best shape of my life. The toll on my body is severe with a 1,000-mile dog sled race. But I wont run as punishing of a race as the elite mushers. Both in the interest of the dogs, as well as myself, I plan to run a conservative racemy goal is to finish. There is certainly a risk in the Iditarod of injury or other detriments to my body that would impact my Everest climb.

What is your fitness routine right now?

A typical training routine for me is two hours of cardio per day and one additional hour of strength training or core. I spend a lot of time at the Alaska Rock Gym. They have everything I need, from a StairMaster to a treadmill to weights. Then I reward myself after my workouts with some climbingits my treat for finishing my workout. Running on the treadmill facing the climbs is a motivator for me. I also do regular hikes in the mountains near my house.

What do you do for weight training?

Primarily legs and core. Tons of squats and crunches, which I do every day. I also do upper body a few times a week. I try to constantly do micro workouts. At work, every time I see a patient, Ill go into my office afterwards and do some curls before seeing the next patient. I also installed a pull-up bar in the clinic, so every time I walk by I do some pull-ups.

One thing I know about expeditions is that the food isnt exactly gourmet. What do you pack to eat to fuel yourself?

On the mountain there's a lot of meat and rice, some of which we get at tea houses on the way to base camp, and some of which our expedition cook makes. I bring plenty of snacks from home. Primarily things that give you energy. Im a big fan of peanut butter and Snickers bars. When the altitude starts to hit me, I find I cant choke down a Clif Bar or protein bar, so its usually softer stuff that Im taking in.

I assume that differs from your diet at home. Youre probably not eating Snickers every day?

Yeah, thats for sure. Ive been in training for the last year, so Ive really tried to clean up my diet a lot. I eat very little sugar. Mostly vegetables, lean meats, and protein shakes.

When youre mushing, youre responsible for feeding both yourself and the 14 dogs. How do you juggle that? Ive heard the dogs need roughly 10,000 calories a day when theyre racing.

On the Iditarod trail, I eat when the dogs eat. The dogs primarily eat beef and fish. Thats also how the dogs get a lot of their water content, because the protein is frozen, and we essentially make a goulash for them by heating snow until its melted and boiling. I cook their food in that. They usually eat four times a day. At that point, its easiest for me to heat vacuum-sealed meals for myself. Things like shepherd's pie, pasta, and soup. Im focused more on the dogs' nutrition on the trail.

Whats the biggest challenge associated with running in the Iditarod?

Sleep deprivation. Thats really the hardest part. I usually stop for six hours at a checkpoint, which is considered a large amount of rest; the elite mushers will take between two and four hours at a checkpoint. At least two hours of that time is spent taking care of the dogs and melting snow to get water. Taking care of each and every paw. Rubbing sore muscles. Just really obsessing over the health of the dogs so they can get you through this thousand mile adventure. You just don't get a lot of sleep. You also can't plan on storms that are going to hit and how that might affect your race plan.

How do you come down from events of this magnitude? A Netflix binge? A half-marathon?

Ill sleep for 12 hours a day for two or three days after the Iditarod. I feel like I cant get enough sleep and cant get enough food. I usually lose five to 10 pounds on the trail. And being a father of five whos gone for this event, coming down usually means reconnecting and spending meaningful time with my family.

Whats next after the Iditarest?

Im taking my daughter and her friends up Mount Rainier this summer. Then in June 2021, my son wants to climb Denali for his senior trip, and were training to do that together. Ive already climbed it once before. After that, I have a few more of the Seven Summits to do. From an adventure standpoint, those are my big goals right now.

This interview has been edited and condensed for clarity.

Real-Life Diet is a series in which GQ talks to athletes, celebrities, and everyone in-between about their diets and exercise routines: what's worked, what hasn't, and where they're still improving. Keep in mind, what works for them might not necessarily be healthy for you.

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Originally Appeared on GQ

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The Real-Life Diet of an Iditarod Musher, Who Eats When His Dogs Eat - Yahoo Lifestyle