Women who can exercise vigorously are at significantly lower risk of dying from heart disease, cancer and other potentially fatal health problems, according to research presented last Saturday at EuroEcho 2019, a scientific congress of the European Society of Cardiology. Exercise as much as you can. Fitness protects against death from any cause, said study author Jess Peteiro, a cardiologist at University Hospital A Corua in Spain.

The study included 4,714 adult women who were recommended to take treadmill exercise echocardiography a test that uses sound waves to create live images of your hearts activity because they had either known or suspected coronary artery disease. Participants walked or ran on a treadmill, gradually increasing the intensity, and continuing until exhaustion, the researchers reported.

Fitness was categorized as 10 metabolic equivalents (METs), the equivalent of walking fast up four flights of stairs or very fast up three flights of stairs, all without stopping. During a median follow-up of 4.6 years there were 345 cardiovascular deaths, 164 cancer deaths, and 203 deaths from other causes. After adjusting for factors that could influence the relationship, METs were significantly associated with lower risk of death from cardiovascular disease, cancer, and other causes, the researchers said.

The annual rate of death from cardiovascular disease was nearly four times higher in women with poor versus good exercise capacity (2.2% versus 0.6%). Annual cancer deaths were doubled in patients with poor versus good exercise capacity (0.9% versus 0.4%). The annual rate of death from other causes was more than four times higher in those with poor versus good, exercise capacity (1.4% versus 0.3%).

The average age was 64 and 80% were between 50 and 75. The results were the same for women over 60 and less than 60 although the group under 50 was small, Peteiro said. Good exercise capacity predicted lower risk of death from cardiovascular disease, cancer, and other causes. Patients with poor heart function during their exercises had a higher probability of death from cardiovascular disease during follow-up, but heart function during exercise did not predict the likelihood of death from cancer or other causes.

Also see: Half of older Americans fear that theyll develop dementia why most of their prevention methods are all wrong

However, another study suggested that even those who have had heart surgery should move around every 20 minutes during an eight-hour period of sitting to help prolong their life. Taking breaks and burning more than 770 calories per day can reduce your likliehood of dying sooner, said Ailar Ramadi, postdoctoral fellow in the Faculty of Rehabilitation Medicine at University of Alberta, Edmonton. People who have had heart surgery spend most of their waking hours sitting, lying down, but remaining sedentary for long periods could shorten their life, he suggested.

He suggested simple activities such as standing up and walking at a casual pace. There is a lot of evidence now that sitting for long periods is bad for health, Ramadi said. In that study, he enrolled 132 patients with coronary artery disease and an average age of 63 years; 77% were men. Participants wore an arm band activity monitor for an average of 22 hours a day for five days.

This is not the first doctor to effectively recommend walking your way to a longer life. Walking at an average pace was linked to a 20% reduction in the risk of mortality compared with walking at a slow pace, according to a study published last year in the British Journal of Sports Medicine. A similar result was found for risk of dying from cardiovascular disease.

That study was a collaboration between the Universities of Sydney, Cambridge, Edinburgh, Limerick and Ulster. It linked mortality records with the results of 11 population-based surveys in the U.K. between 1994 and 2008 in which participants reported their walking pace. Average pace walkers aged 60 years or over experienced a 46% reduction in risk of death from cardiovascular causes.

A separate Harvard University study concluded that you could add 10 years to your life by eating a healthy diet, exercising 30 minutes or more a day, maintaining a healthy weight a body mass index between 18.5 and 24.9 never smoking and drinking only a moderate amount of alcohol. It analyzed 34 years of data from 78,000 women and 27 years of data from 44,000 men.

Dont miss: Why the middle-aged dad bod could be deadly instead of sexy

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The old-fashioned approach to reducing your risk of cancer and heart disease is still one of the best, according to new research - MarketWatch

Back pain is a painful condition that affects everyone at some point in their lives. The pain felt in the back usually gets better on its own and can be managed by keeping mobile or taking over-the-counter-painkillers. There are a variety of ways one could try to help ease the pain they feel in their back.

Spinal manipulation

This method involves using the hands to adjust, massage or stimulate the spine.

The National Centre for Complementary and Integrative Health (NCCIH) state that spinal manipulation or chiropractic manipulation helps more with lower back pain.

Acupuncture

A traditional Chinese medicine, acupuncture can be used to help treat a variety of ailments from chronic diseases to chronic pain.

An overview of systematic reviews found that acupuncture may help restore function and relive pain is some people who have chronic lower back pain.

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Anti-inflammatory diet

Studies have shown that having higher levels of inflammation has a close connection to certain types of chronic pain.

Nonsteroidal anti-inflammatory drugs including ibuprofen, work well for some types of pain.

Research suggests that certain foods can help lower inflammation in the body and these include vegetables, fruits, nuts, fish and whole grains.

Weight loss

Being overweight can cause back pain due to increased pressure on the spine and strain of the back muscles.

One study found that obesity has links to high levels of low back pain and disability in men.

Correcting posture

Incorrect posture could be the cause of back pain for some people, so taking the right steps to correct it may bring some relief.

Studies have shown that incorrect posture contributed to low back pain in adolescents.

There are wearable devices that can gently pull the shoulders back, reminding a person to correct their posture.

Exercise

Studies have long supported the fact that exercise releases endorphins.

These natural brain chemicals help stop pain by binding to opiod receptors in the brain.

This has a mild effect similar to pain medications. Exercise strengthens the back and neck muscles and can help reduce the pain.

Stress management techniques

Stress causes a person to tense their muscles which makes the back pain even worse.

A study explains that stress can cause changes in the bodys perception of pain and those who experienced high levels of stress are highly recommended to find ways to help alleviate that stress so it doesnt negatively impact the body.

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Back pain: 10 proven ways to help alleviate back pain without surgery - Express

Obesity is increasing worldwide, especially among children and teenagers. More than 150 million children in the world are obese in 2019. These children have increased risk of heart disease, cancers and Type 2 diabetes.

Teenagers with obesity are likely to remain obese as adults. If these trends continue, 70 per cent of adults aged 40 years could be either overweight or obese by 2040.

I am a neuroscientist and my research investigates how diet changes the brain. I want to understand how unhealthy diets impact the developing brain, and also why young people today are so prone to developing obesity.

Adolescents are the greatest consumers of calorie-rich junk foods. During puberty, many children have an insatiable appetite as rapid growth requires lots of energy. Heightened metabolism and growth spurts can protect against obesity, to an extent. But excessively eating high-calorie junk foods and increasingly sedentary lifestyles can outweigh any metabolic protection.

The teenage years are a key window of brain development. Adolescence coincides with a new-found social autonomy and the independence to make personal food choices.

Read more: Your brain on sugar: What the science actually says

During adolescence, connections between different brain regions and individual neurons are also being refined and strengthened. The adolescent brain is malleable because of increased levels of neuroplasticity.

This means the brain is highly receptive to being shaped and rewired by the environment including diet. In turn, these changes can become hardwired when development is complete. So the adolescent brain is vulnerable to diet-induced changes, but these changes may endure through life.

Neuroscientists use functional brain imaging to examine how the brain responds to specific events. Brain scans show that the prefrontal cortex a key brain area for behavioural control and decision-making doesnt fully mature until the early 20s.

The prefrontal cortex controls and overrides urges triggered by events in the environment. Resisting eating a whole bag of candy or buying cheap junk foods can be particularly difficult for teenagers.

In contrast to the immature prefrontal cortex, the brains reward system the mesocorticolimbic dopamine system is fully developed at a much earlier age.

Teenagers are particularly drawn to rewards, including sweet and calorie-dense foods. This is due to increased numbers of dopamine receptors in the adolescent brain, so the feeling of reward can be exaggerated. Frequent stimulation of the reward system results in enduring brain adaptations.

During adolescence, these changes may cause long-lasting shifts to the balance of brain chemicals.

Taken together, the teenage brain has a voracious drive for reward, diminished behavioural control and a susceptibility to be shaped by experience.

This manifests as a reduced ability to resist rewarding behaviours. So its not surprising that teenagers prefer to eat foods that are easy to obtain and immediately gratifying, even in the face of health advice to the contrary. But what are the enduring brain consequences?

Functional imaging studies show brain activity during tasks or viewing images of foods. Brain circuits that process food rewards are more active in adolescents with obesity compared to those considered normal weight.

Interestingly, lower activity is seen in regions of the prefrontal cortex. This shows that obesity can both heighten activation of the reward system and reduce brain activity in centres that can override the desire to eat.

Importantly, successful weight loss in adolescents restores levels of activity in the prefrontal cortex. This provides critical knowledge that the prefrontal cortex is a key area of the brain for controlling food intake, and that diet interventions increase activity in brain regions that exert self control.

Transcranial magnetic stimulation (TMS), a way scientists can modify brain activity in the prefrontal cortex, can change inhibitory control of eating behaviour. Repeated TMS treatment could be a new therapy to restore cognitive control over eating, helping with long-term weight loss.

Excessively eating junk foods during adolescence could alter brain development, leading to lasting poor diet habits. But, like a muscle, the brain can be exercised to improve willpower.

Increased brain plasticity during adolescence means the young mind may be more receptive to lifestyle changes. Physical exercise boosts brain plasticity, helping to set in place new healthy habits. Identifying how the brain is changed by obesity provides opportunities to identify and intervene.

Functional brain imaging adds a new layer of information where clinicians can identify at-risk individuals and track brain changes during nutritional and lifestyle interventions.

Even more, TMS could be a new treatment approach to improve re-calibration of the young brain to prevent enduring changes into adulthood.

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How junk food shapes the developing teenage brain - The Conversation CA

The United States has high obesity rates, which are in part caused by access to fast food, eating highly processed meals, and sedentary lifestyles. However, some trendsetting companies are combating obesity by providing Americans with quality home fitness equipment, mobile work out classes, cheap gym memberships, and dieting plans.

Adding these three consumer discretionary stocks to your portfolio today could result in healthy returns and stronger finances in 2020.

Peloton (NASDAQ:PTON) shares are up more than 30% since its IPO in September 2019. It's currently trading around $32 and it has upside potential since more people want to have a convenient home workout. It has two main sources of revenue, including selling exercise bikes and treadmills starting at $2,245 each along with its monthly memberships.

Image Source: Getty Images

The monthly memberships start at $19.49 and enable users to stream live classes ranging from yoga to cycling via the attached Peloton monitors on bikes and treadmills or through iOs, Web, and Android platforms. Peloton mainly ships goods to the U.S., but is starting to add other countries like Canada, U.K., and Germany. Users can access the online classes from anywhere with Wifi. It has 1.4 million community members and over 500,000 paying monthly subscribers.

The monthly membership provides consistent, recurring income, despite the company not being profitable yet. While this company has great upside potential, it still has a negative free cash flow of $248.09 million. Peloton also has minimal debt compared to its assets, which are $0.48 billion and $2.48 billion, respectively. The minimal debt load and manageable debt to equity ratio of 0.30 prove this firm can manage funds successfully.

The holiday season and the new year are times when many consumers gift Peloton equipment to loved ones or buy them for themselves. This company's quarterly revenue increased to $228 million from $112 million a year ago. It's also projecting next year's revenue to be around $1.5 billion and that the subscriber count will increase to 895,000, up from 560,000 at the end of Q1 2019.

Peloton also lost $942 million in market cap on Dec. 4 due to a controversial commercial. Many users considered the ad to be sexist, confusing, and this demonstrates how volatile stocks that have recently IPO'd can be. Investors should consider the fallout from its tone-deaf ad along with Peloton's lack of profitability, before buying the stock. But it's razor and blade model and solid debt management make the company look geared up for a positive new year.

Going to the gym can be a hassle and expensive, with an Equinox membership costing over $200 per month! Planet Fitness (NYSE:PLNT) is a nationwide gym chain that offers high-quality equipment, personalized training, massages, and workout classes starting at just $10 per month. Its premium membership known as PF black, costs $22 per month and provides access to any location, tanning beds, and other perks.

Planet Fitness has over 1,800 locations spread throughout the U.S., Mexico, Canada, Puerto Rico, Australia, the Dominican Republic, and Panama. It currently has over 14 million members worldwide and the customer churn rate is 25% during the first five months. Luckily, this rate drops to around 2% once a membership has been active for at least a year. The membership growth rate is impressive considering there were 12.5 million members in April 2019.

This company's stock price has increased by a factor of four since its 2015 IPO. Its current price is approximately $75 and the three-year net annualized income growth of 68.14% is much higher than the industry average.

Planet Fitness is profitable and has a net profit margin of 17%. Despite these facts, this stock might be overvalued as it has a high P/E ratio of 55 and the trading price is near its 52-week-high of $81.90. Even though it has a high valuation, its earnings are increasing each year as the diluted EPS climbed from 0.50 in 2016 to 1.32 in 2019.

On Nov. 20, Planet Fitness announced it will approve a share buyback up to $500 million. This buyback program will reward shareholders through a higher percentage of ownership and increased earnings per share.

Diet is an extremely important factor for a healthy lifestyle as it's difficult to lose weight while eating highly processed foods. Many people try to count calories on their own, which is easier said than done. WW International (NASDAQ:WW) solves these problems by providing custom weight loss plans, point systems to keep users on track, more than 4,000 healthy recipes, and personalized coaching. Memberships are affordable, ranging from $3.07 to $12.69 per week.

WW has over 4.6 million members throughout the world and its customers are sticking with the process longer. For instance, more than 21% of members are signing up for the six-month plan, compared to 14% in August of 2017. More members are willing to try the program for longer terms, but this isn't a guarantee against subscriber decline. For instance, subscriber growth starts strong in the first quarter and gradually declines as users lose sight of their New Year's resolutions. The subscriber growth started at 4.6 million for Q1 2018 and fell to 3.9 million by year-end. Despite this, subscriber count usually fluctuates around 4.6 million.

It's trading around $41 and had a 2001 IPO opening price of $29.75. WW has a strong three-year net income annualized growth rate of 89.38% and a net profit margin of 9.5%. Despite these positive metrics, it had a rough start earlier this year due to branding issues along with competition from other diet apps like Noom and the keto diet.

Some branding issues include launching an app for kids called Kurbo, which has been controversial. Many critics spoke out against the app saying it promotes eating disorders, low self-esteem, and other mental health issues among youth. WW has had branding problems because it switched from focusing on dieting to overall wellness, losing the household name recognition when it made these drastic moves too quickly.

The keto diet has a wide reach as its global revenue is expected to hit $12.35 billion by 2024. Many companies like Perfect Keto, Sports Research, and Nestle are contributing to this large revenue figure. Noom is another start-up that offers a similar calorie point, color-coded system. Like WW, it also offers coaching and custom training programs, which could be a competitive threat to WW's growth.

Luckily, it differentiates itself by having partnerships with meditation app Headspace and meal-kit providerBlue Apron. These partnerships will help diversify revenue and prevent it from being commoditized like other weight loss apps.

Obesity is a problem in the U.S., but more Americans are taking the proper steps like exercising and eating healthier. These innovative companies help them achieve this goal and pump up portfolio returns.

Out of these options, Planet Fitness would be the best choice due to buy today to its quality, affordable gym memberships, diminished member turnover, solid profit margins, and impressive expansion over the last few years. You can exceed both your financial and fitness New Year's resolutions by investing in these fitness companies.

Read the rest here:
3 Fitness Stocks To Whip Your Portfolio Into Shape in 2020 - The Motley Fool

Princess Beatrice is the daughter of Sarah Ferguson, 60, and Prince Andrew, 59. Earlier this year, she announced her engagement to Edoardo Mapelli Mozzi, also known as Edo, and it has been confirmed they will marry next year. The royal has slimmed down in recent years, how did she do it?

In September this year, the couple announced their engagement and her sister, Princess Eugenie, quickly shared her excitement by posting pictures.

On Instagram, Princess Eugenie wrote: Beabea - wow! I'm so happy for you my dearest big sissy and dear Edo. It's been a long time coming and you two are meant to be.

She then shared a message from Beatrice and Edo about the news.

It read: We are extremely happy to be able to share the news of our recent engagement.

READ MORE: Weight loss: Top snacks to help you shape up revealed - which has fewest calories?

We are both so excited to be embarking on this life adventure together and cant wait to actually be married.

"We share so many similar interests and values and we know that this will stand us in great stead for the years ahead, full of love and happiness.

With the wedding confirmed for 2020, it is likely the Princess will already be making plans.

Many brides will go on a diet before tying the knot and this is something Beatrice might do as well.

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The royal has previously slimmed down by pairing a healthy eating plan with regular exercise, according to her personal trainer, Nadya Fairweather.

Speaking in 2014, Nayda explained she had been training Beatrice for five years and opened up about how the Princess stayed fit.

She said: Beatrice is in great shape. She eats, which helps. She eats really healthily but she eats, which is massive in a celebrity world full of people starving themselves and doing crazy fad diets which I just do not agree with.

"Beatrice has beautiful curves and she embraces that.

As well as eating healthy meals, the trainer explained Beatrice exercised regularly to stay slim.

When working out, Beatrice is said to enjoy outdoor workouts and doing circuit training.

We do a full body workout each time I see her. We fit loads into a one-hour session as she has an amazing recovery time between sets of exercises, Nadya added.

We start with the lower body first and work on the big muscle groups like your quads. I am a big believer in squats and lunges.

Visit link:
Princess Beatrice used this plan to slim - will she follow a diet for royal wedding? - Express

A quick search online will bring up many different diet plans all promising fast results. Knowing which one really works is not always easy but there are some key foods which can help dieters get into shape. Eating foods high in protein and counting calories can be the best way to slim, a personal trainer told Express.co.uk.

Diet plans offer a simple way for Britons to ensure they hit weight loss goals.

However, a structured plan is not always the best way to stay in shape, Harry Smith, nutritionist and personal trainer at Snap Fitness told Express.co.uk.

Instead, those hoping to lose weight can see results by watching what they eat.

He explained: There is no best diet for weight loss. Just best principles that suit the individual person.

READ MORE: Princess Beatrice used this plan to slim - will she follow a diet for her wedding?

Counting calories and choosing a sustainable diet plan will get the best results.

You need to be consuming less calories than you expend, Harry added.

The best way to know this is to eat based on the below principles and monitor your body weight weekly as well as tape measurements, if theyre decreasing youre in a caloric deficit.

You need to be able to stick with the diet for the long term.

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By counting calories, dieters can stay on top of what is in their food and make sure they don't overeat.

When picking what foods to eat, Harry explained a plan is easier to stick to when nothing is off limits.

All foods can be consumed when trying to slim down. There are no fattening foods.

All my clients enjoy all their favourite foods like chocolate and beer when they lose weight.

Obviously this is in some moderation, but you can still eat and drink your favourite foods and lose weight so long as you are consistently in a caloric deficit.

Although all foods can still be enjoyed when trying to slim, dieters can see results by eating more whole and non-processed meals.

He added: Eat mostly whole, non-processed foods like vegetables, grains and legumes and eat anywhere between two and five meals per day.

Whichever suits your lifestyle best and allows you to stick to the diet.

Eating foods high in protein is also recommended when trying to lose a few pounds.

Harry said: Id advise you consume mostly high protein foods from dairy, fish and meat sources and whole non-processed foods like fruits, vegetables, grains and legumes.

The general rules I have with most of my weight loss clients are to make sure they have at least two plants and one fist-sized protein serving with each meal. This does the trick nicely.

Steering clear of unhealthy snacks can also help slimmers keep their calorie intake low.

He added: To make things easier and to avoid big hunger cravings Id recommend moving away from processed sweet and salty foods like crisps, picnmix, chocolate etc. These foods are exceptionally tasty, and limiting the servings can be very challenging.

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Best weight loss: Eating more of this food can help you slim - what is it? - Express

Moughan is gathering research for a book to be published next year, which will explain the science behind weight loss and nutrient supply from foods in plain language. His aim is to free people from dieting hell and improve their health. Nutrition expert and endocrinologist Dr Robyn Toomath after 40 demoralising years of treating obesity in highly motivated clients concluded in her 2016 book Fat Science that yo-yo dieting ultimately just makes people fatter.

This is sadly true, but its not hopeless, says Moughan. What people need to do is forget about how much they weigh and instead concentrate on changing their body composition turning fat into muscle. That means consuming a higher proportion of protein in the diet and getting more exercise. You will feel fuller and more satisfied rather than deprived. The more muscle and lean body mass you have, the more you can eat without putting on weight. Muscle cells use energy provided you actually use them and are constantly being renewed, which uses even more energy, unlike fat cells, which are akin to inert storage units.

He is quick to add: I am certainly not recommending that you follow an Atkins-type diet of unlimited bacon and eggs to the exclusion of fruits, vegetables and grains. Just eat a higher proportion of good-quality protein, get lots of fibre, and do the right type of exercise regularly. Even half an hour of dedicated brisk walking three times a week is good. If you do that, you will probably automatically consume fewer fats, oils and refined [highly processed] carbohydrates. And dont worry if you weigh more in the short term. Muscle, on a per calorie basis, weighs more than fat.

Balance is important. We need fruits and vegetables to supply some of our vitamins [like vitamin C, E and K], fibre, carbohydrates and other components.

Counter-intuitively, vegetarian and vegan diets can be more calorific because you have to eat a much greater quantity to get the same amount of protein, and there is a tendency to consume more fats, oils and refined carbohydrates. This is especially true when aiming for higher protein intakes. Which is not to say that many vegetarians are not perfectly healthy, slim and fit, or that many meat eaters are not unhealthy and overweight.

However, it is not animal protein that has driven the obesity epidemic, according to Teresa Davis, professor of paediatrics-nutrition at Baylor College of Medicine in Houston. While giving a public lecture in Palmerston North during a 2018 visit, she reported that in the US, average daily calorie intake by adults increased from 2060 calories in 1970 to 2630 in 2008 a whopping 570 extra calories. Davis showed the extra calories have come mainly from oils, fats, flours and cereals, and interestingly not very much at all from extra sugar, which was already quite high in 1970.

Read more: The risks of removing entire food groups from your diet |

She said in Western countries, people derive two-thirds of their protein from animal sources; in developing countries it is the other way around they get two-thirds from plant sources. It is projected that by 2050 the demand for animal proteins from the developing world will likely double, as their middle classes grow.

Lisa Te Morenga, senior lecturer in Mori health and nutrition at Victoria University, says with the increasing use of social media in the last 10 years, there has been a rise in conflicting messages about what we should or shouldnt be eating. First it was high-fat diets, then paleo and now vegan and plant-based diets are dominating headlines. I worry about the impact of all this conflicting messaging on New Zealanders diets, and how this might affect population health long-term. Unfortunately, we have little idea of what New Zealanders are eating right now as we havent had a national adult nutrition survey since 2008/2009, and the last childrens survey was in 2002. Given that the Global Burden of Disease project cites poor nutrition as the number one risk factor for early death, this really is an urgent priority. We need to monitor the effectiveness of food and nutrition policy and research in New Zealand.

McNabb has caveats about changing diets. Our digestive systems have not evolved much in the last few thousand years. A switch to getting all your proteins from plants is challenging; it is quite a different nutritional scenario.

Riddet Institute postdoctoral researcher Lakshmi Dave, a vegetarian by upbringing and now by choice, says her biggest concern with modern diets is ultra-processed foods and drinks, especially sugary ones, and processed red meats. Dave is a strong advocate of dairy foods and having lots of in-season fruits and vegetables on the plate, including those that are available but for whatever reason are not commonly cooked and eaten. Neglected or minor crops New Zealand native puha, for instance are important for sustainable and climate-resilient food systems as they help diversify food production. They are also nutritionally significant since they tend to be rich in key micronutrients. Unfortunately, these crops tend to be marginalised due to inadequate research, unsupportive agricultural policies, and modern dietary patterns that rely on a very limited number of major crops, says Dave.

Newbie vegetarians and vegans must be careful with things like pulses and legumes, such as red beans, which must be properly soaked, germinated and/or pressure-cooked to reduce the levels of anti-nutrients that can compromise their nutritional value and digestibility. Frozen vegetables and cans of cooked chickpeas, red beans, etc, in water dont count as ultra-processed in my book, but you should aim to have a dietary pattern in which meals prepared from minimally processed ingredients are the mainstay. And dont starve your gut microbiota get enough fibre!

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Is the vilification of NZ's meat and dairy justified? - Noted

Ever since 2016, the GOLO diet has been the most sought-after weight loss plan. Developed by a team of physicians and experts, the diet focuses on managing insulin levels via diet, exercise, and supplements to promote weight reduction. Although it might be effective, it is considered challenging and pricey.

The GOLO diet plan comprises of three main components-the GOLO Release supplement, a guidebook, and an online community. While the guidebook includes tips on creating healthy, balanced meal plans based on your food preference and basal metabolic rate, the GOLO release supplement is enriched with minerals and plant extracts that help regulate blood sugar levels, reduce hunger, cravings and increase energy.

The diet plan includes a metabolic fuel matrix which lets you select from four different fuel groups- proteins, carbohydrates, vegetables, and fats. You will be allotted 1-2 standard servings of each fuel group for three meals per day. Exercising earns you additional points, which lets you consume extra portions or snacks throughout the day. The diet plan instructs you to refrain from consuming processed and refined foods including red meat, dairy products, and artificial sweeteners.

You are also allowed to take up short-term versions of the GOLO diet plan including the Reset 7 or the 7 Day Kickstart which the company suggests for eliminating toxins before following a regular GOLO eating plan.

Studies published on the companys website have reported about 14-15 kg weight loss in about 25-26 weeks upon following the GOLO diet plan which combined an exercise regimen alongside diet, behavioral changes, and the supplement.

However, it must be noted that these were only small studies that werent published in any peer-reviewed journals. And being funded and conducted by the makers of the diet plan, these studies might have a high risk of bias.

Moreover, it remains unclear about what contributed to the significant weight loss;whether the GOLO program and supplements or simply the combination of diet, exercise and lifestyle modifications.

Although the GOLO Diet might help some people lose weight, further research is required to find out if it is more effective than other diet plans.

According to the company, these are the things thatmake the plan exceptional:

The GOLO Diet plan for weight loss Photo: mojzagrebinfo, Pixabay

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How To Lose Weight Using The GOLO Diet Plan? - International Business Times

From wearables to fitness apps, new technological innovations have changed the way we exercise and associate with our daily fitness

December 7, 2019 4 min read

Opinions expressed by Entrepreneur contributors are their own.

You're reading Entrepreneur India, an international franchise of Entrepreneur Media.

Technology today has disrupted every business. It is strategically integrated into every industry and has helped advance it, be it health, education or automobile. Fitness industry is no exception.

New technological innovations are regularly changing the way we exercise, which then over time creates a transformation within the health and fitness industry. People today who work out are not satisfied by only knowing their weight, height, waist line etc. They are interested in knowing more about their day to day progress, food macro and calorie consumption, body-fat percentage, sleep quality, calories burned, heart rate, etc. It is exciting and motivating when then receive this knowledge about themselves. With continuously checking their cardio machines screens to calculate time and calories burnt, they want to keep a tab on themselves throughout the day, even when they are not at the gym or working out. These people are not only avid gym-goers, athletes or bodybuilders, but also include regular people who desire to be fit and exercise to maintain a balanced weight and active lifestyle.

To meet this demand, many technological innovations have disrupted the fitness industry and changed the way we exercise and associate with our daily fitness.

These are activity-trackers, they monitor fitness-related metrics that play a significant role in your fitness journey, such as distance covered in a run, the number of steps completed, heart rate, calories burnt, etc. They provide valuable data about progress and developments. These sync with your smartphone and store the collected data. They are usually in the form of wristbands or armbands and have gained immense popularity. Now even smartwatches possess the features of a fitness wearable and serve as a stylish accessory. Even when people are not working out they are using their fitness bands to track data.

Initially, these fitness wearable were expensive, but today several tech gadget brands are offering budget-friendly and powerful wearables to meet the demand of the consumers.

Various applications are the highlight of smartphones. You have likely heard the saying, There is an app for everything! that is because its true. These applications have taken smartphone usage to the next level and are giving people an experience that they demand. One such is the demand for fitness applications. From diet trackers to workout guides to drinking water reminders, people have been downloading and using such apps every day. They are seeking one-stop health and fitness apps that provide holistic information, help track fitness metrics, give nutrition and diet plans, be their fitness partner and also help them shop of fitness-related goods. Several gyms, fitness centers, sports apparel brands, etc. have now joined the league and launched their fitness apps.

With the demand for fitness wearables increasing, tech accessory brands are introducing AI-enabled wearable technology. It is developed to increase the functionality as well as end-user experience and to provide them with instantaneous metrics and insights while also guiding them towards making better fitness choices. This innovation is presently trending and will be utilized extensively in future. AI-assisted CRM software provides an added advantage to gymnasiums. It can help improve operational efficiencies, increase customer conversion, and improve personalization for the sales department and provide multiple other benefits. IoT has changed how people workout now, with continuously collecting and providing data, it is used to track personal growth.

One of the best ways the fitness industry has adopted IoT is through enabling group fitness activities. Here, such workout groups are using wireless IoT fitness trackers to showcase the progress of every participant and helping design training solutions as per the unique requirements by analyzing and visualizing them on equipment consoles or mobile devices.

Another offering of AI is the chatbot. With its convenience and features, it is now being used primarily in almost every business that communicates with their existing and potential customers online. Chatbots can serve as digital assistants and are one of the most important technological innovation developed for businesses. It has become a powerful tool and the fitness industry is utilizing it to enhance the experience for their customers. Here, chatbots can assist as nutritional consultants, workout partners, personal trainers and also as customer service redresser. It can resolve customers needs and create a personalized diet and fitness plan, schedule and deliver reminders to customers for their workout and food needs, serve as educational content providers and act as motivators for customers through encouragement.

These are some of the technological trends that are playing a pivotal role in the ever-evolving fitness industry. These will be utilized to its full potential in times to come. Businesses that are in the health and fitness domain are sure to benefit from technology and should welcome such advancement in the near future.

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How Technology Is Disrupting The Fitness Industry - Entrepreneur

01/4Try beetroot juice post-workout session

Most gym-goers stress about the kind of food they should eat before and after their workout session. This is because the diet and exercise you follow are both important when you aim to stay fit and healthy. Where on one hand, nutritious pre-workout food helps you perform better, on the other hand having a nutrient-dense food after a workout can help in speedy muscle recovery. There are plenty of food items that you can have after an intense workout session... but one drink that is like a wonder post workout drink is beetroot juice.

Beetroot juice is considered as "super juice" as it can improve athletic performance, regulate blood pressure, and increase blood flow. Packed with iron, magnesium, folate and antioxidant properties, beetroot juice is an excellent post-workout drink.

As per a study carried out by Northumbria University in England, drinking beet juice can help muscles recover faster than any other food item. The study was conducted on twenty people, who were divided into three groups. One group consumed 250 ml of beetroot juice, the second one had 125 ml of beet juice and the third group was provided a placebo. The participant had this drink 24 to 48 hours after performing 100 drop jumps.

In the end, it was found that the group who had the highest dosage of beetroot juice recovered faster. Beetroot juice contains nitric oxide that helps in faster muscle recovery and even reduces inflammation.

You can have beetroot juice either after your workout session or during intervals of repetitive exercises. Having this naturally sweet juice between your workout session can help to increase your performance. It has been found that having this juice before a marathon can help you run faster.

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Here's why beetroot juice is the best post-workout recovery drink - Times of India