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.

The Real-Life Diet of Shake Shacks Executive Chef, Who Taste-Tests Burgers Between Marathons

John Karangis wakes up at the crack of dawn to train, then heads into the office to invent new Shake Shack menu items.

Originally Appeared on GQ

Read the original post:
The Real-Life Diet of an Iditarod Musher, Who Eats When His Dogs Eat - Yahoo Lifestyle

Pets suffering with too much weight is a problem that stretches beyond the four-legged kind, a leading vet has revealed.

Daniella Dos Santos, President of the British Veterinary Association (BVA), said that she saw a large number of pet snakes with obesity issues whilst working as a small animal and exotics vet.

Daniella believes that this can be caused by a lack of space to exercise coupled with overfeeding.

Her concerns chime with a recent BVA survey of the profession which showed that vets estimated that almost half of exotic pets brought into their practice were not having their five animal welfare needs met.

The need for a suitable environment was the most common with 89% saying that that this was the most common need that was lacking.

Daniella said: Obesity in pet snakes can have a serious impact on their health and welfare, including leading to issues such as liver problems.

The perfect size of a snake enclosure will depend on the species but all pet snakes should have enough space to roam as well as a place to hide.

They also really benefit from enclosures with appropriate enrichment.

Accepted research and husbandry practice says that snakes should have enough room for physical activity.

An inability to maintain an appropriate body temperature means that snake enclosures should also be large enough to provide an appropriate environmental heat level.

Other research talks about the necessity for snakes to be able to stretch.

One such study, published in Vet Record followed some 2018 guidance issued by Defra on selling pet animals and the care of snakes.

A draft version contained an acknowledgement that all snakes should ideally be allowed enough space to stretch out in full.

However, this passage was later removed before final publication and remains controversial for some veterinary professionals.

Snakes are carnivorous, and their perfect diet will depend on the size and species of the snake.

Daniella added: Getting the diet right for a pet snake is essential in making sure that they are healthy, as well as ensuring an appropriate environment is provided.

It is worth bearing in mind that most types of common captive snakes can live to a minimum of 15 years.

The royal python can live up to 30 years and the corn snake, 20 years, so keeping them as pets is a long-term commitment.

I would urge anyone considering getting an exotic pet of any kind to really do their research around the animals needs and think carefully about whether they can realistically provide for these.

Your vet will be happy to help if you have any questions.

BVA recently published an action plan for vets to support them in tackling obesity in companion animals and says that obesity and overfeeding of pets was among their most pressing animal welfare concerns.

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Pet snakes pile on the pounds due to diet and lack of space to exercise, say vets - Deadline News

Ashley Paulson has a little more energy than most people. Ever since the mom of four from St. George, Utah, began training for Ironman triathlons and marathons 10 years ago, she has grown to embrace early-morning workouts, late-night treadmill runs, and afternoon doubles whenever she can squeeze them in.

I dont want to be a mom whos not involved, Paulson told Runners World. Even if that means waking up before my kids do and staying up late to greet my two 18-year-old daughters when they get home at night. Indoor training and early mornings arent a chore anymore.

By day, Paulson, 38, works as a coach for iFit, a virtual training app offered by NordicTrack. Her job allows her to get in her first workout of the day, then she usually supplements with another session on her own in the afternoon. A typical week of training for the athlete includes running between 70 and 80 miles, cycling 12 to 15 hours, and swimming five to six hours.

I run a lot more compared to most triathletes, because its my favorite, she said. When I get off the bike in an Ironman, Im like, Yay, now I get to run a marathon!

Last year, Paulson qualified for the 2020 Olympic Marathon Trials at Grandmas Marathon with a finish time of 2:44:50. Throughout the winter, she trained for Atlanta in a similar way that she prepares for Ironmans, maintaining the cycling and swimming load while increasing her running only slightly.

I dont run as much as other qualifiers, but I think biking and swimming keeps me just as fit and helps prevent injuries, she said. The hard work paid off: On Saturday, February 29, Paulson clocked 2:40:07 on the hilly and windy course at Trials, finishing 44th overall for women.

To keep up with the rigorous demands of her training and racing schedules, Paulson has to consume plenty of fuel. Here, she gives us the rundown of what she typically eats and drinks for a day of training.

On a day where I can sleep in a bit, Ill wake up around 6 a.m. and drop my first kid off at school at 7 a.m. If my morning workout is an hour or less, Ill do it fasted once I get home and eat breakfast afterward. If the workout is longer than an hour, Ill have toast with butter and jam and a shake blended with chocolate protein powder, peanut butter, strawberries, and a banana. I call it my PB&J smoothie. Im not a coffee person, so I add 65mg of caffeine to my shake.

On race mornings, I like having two packages of applesauce, toast, and a banana about three hours beforehand. Then an hour before the race, Ill eat a single-serving bag of Cheetos. It sounds crazy, but I tried Cheetos before Grandmas Marathon, and it sat really well and stocked me up on salt and carbs, so now its my lucky fuel. If Im hungry right before the race, Ill have an energy gel.

The biggest change Ive made to my training and racing over the years is adopting a better nutrition strategy. In my first Ironman, I only had 200 calories over the course of the race, and I learned that fueling during a race will make or break you. Now, I have 200 calories per hour of exercise. If Im running or doing a hard bike workout, Ill take in calories in liquid formenergy gels. If its a long ride, simple carb-and-salt combos work. My personal favorite ride snacks are puffed Cheetos and apple fritter doughnuts.

Plant-Based Chocolate Protein Powder

Im a sandwich junkie. For lunch, Ill usually make a big sandwich with avocado, turkey, lettuce, tomato, and mayo, and have that with water mixed with amino acids, which help with recovery. I typically leave at least four hours between my first and second workoutsthat way, my legs can recover and my food settles. About an hour before my second workout, Ill have a G2G bar. Im not a protein bar person, but these bars taste amazing.

Four times per week, Ill have a basic combo of chicken and rice, and during the weekends, Ill eat pizza with my family, or well go out to dinner. My usual weeknight bowl consists of grilled chicken cooked in our backyard smoker and white ricewhich I make using coconut milk to make it extra creamywith Ranch dressing and Wingers sauce on top. Its maybe not the healthiest, but it packs in carbs, protein, and salt, which I need a lot of.

The Right Way to Carb-Load Before a Big Race

The day before a race, I usually avoid fiber altogether to lower my risk of stomach issues. My biggest meal the day before is breakfastIll load up on pancakes, eggs, and other carbs. For dinner the night before, Ill have chicken, rice, and a baked potato with salt about two hours before bed.

Im obsessed with candy. On a non-race day, I prefer bringing jelly beans or Swedish fish as workout fuel instead of an energy gel. If my kids are having cake or ice cream at home, Ill eat some with them. I try to keep my sugar tooth in check, but I firmly believe that you can have everything in moderation.

Continued here:
Prerace Cheetos Helped Ashley Paulson Tackle the Olympic Marathon Trials - Runner's World

Bollywood fittest actress Malaika Aroras Instagram profile is a proof that it takes a lot to get a perfect figure. You dont just need to wake up, indeed you have to work very hard for that. As the actress posts a workout video or any yoga pose of her, she takes the fitness goals up a notch. 45 year actress flaunts her perfect figure flawlessly, which slenders her waist, toned arms and legs that make us want to sign up for the neighbourhood gym right away.

We had a look on the actress's social media accounts a little to spill the beans on her fit and fab body.

Here's her workout and diet plan for her perfect fab abs and toned body.

Workout Plan

By looking at the actress body, it is clear that the Malaika is a hardcore workout enthusiast. Not a single day goes, on which she didnt hit the gym or indulge in any form of physical activity.

Cardio

Malaika starts her day with a 20 minutes cardio session. Cardio is best for boosting metabolism and burning fat. Malaika never misses out on her cardio session.

Yoga And Pilates

After doing Cardio, Malaika is also a die hard yoga and pilates fan.She performs yoga for around 30-60 minutes three days a week. She keeps on posting videos of her doing differnt styles of pilates on instagram profile.

Malaika Arora Diet Tips

Malaika prefers eating clean and fresh. Although she loves cooking, she cooks food at home only. According to the actress, right diet is the key to the perfect body. Here are her key takeaways from healthy diet plan:

Start The Day On A Healthy Note

Actress starts her day with a wholesome breakfast, and she makes sure that her breakfast is healthy and heavy. Malaika believes im having six healthy meals a day.

No Fat Diets

Malaika being a fittest actress stays away from fat diets. She eats healthy and does exercise accordingly. Which means no dieting that buzz on the internet.

Eat Mindfully

Malaika being a watchful eater, prefers food grown and cooked at home over processed and junk food. She is very much cautious about her meals and its timings, she wraps her last meal of the day by 7:30 pm.

Thus, Actress's diet and workout routine is a proof that fitness is on her priority list.

Image Source: instagram /malaikaaroraofficial

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Original post:
Malaika Aroras diet and workout plan: Actress Revealed Her Secret For Fab Abs And A Toned Body - SpotboyE

Why do we hear so much about bad cholesterol and so little about good cholesterol?

Its mostly because your good cholesterol level is largely determined by genetics, says Dr. Jose Mejia, an Excela Health primary care physician.

That means theres only so much you can do about it, he says. Theres more you can do to regulate your bad cholesterol level through diet, exercise and medications and thats why it gets more press, so to speak.

To review, the body needs blood cholesterol, a waxy, fatty substance made by the liver, for important tasks like making hormones and digesting fatty foods.

Cholesterol travels through the blood on two types of protein, called lipoproteins.

LDL (low-density lipoprotein), the bad cholesterol, makes up most of the bodys cholesterol. HDL (high-density lipoprotein), the good cholesterol, absorbs cholesterol and carries it back to the liver, to be flushed from the body. While high levels of LDL cholesterol raise the risk of heart disease and stroke, high levels of HDL cholesterol can lower the risk.

According to the 2018 guidelines published in the Journal of the American College of Cardiology, the ideal HDL number for an adult is 60 or higher, while the LDL number should be less than 100. Total cholesterol number should be less than 200, and the lower the better.

Good cholesterol is a protective form, so having a higher number is beneficial, Mejia says.

Risks and benefits

Because the body makes all the cholesterol it needs, health experts recommend limiting cholesterol in the foods we eat.

Mejia says that there are medications that can boost good cholesterol, but the risk of side effects and the cost can outweigh the benefits.

Its easier to bring down the bad cholesterol numbers with medication with fewer side effects or risk, he says.

While optimum cholesterol numbers are a good guideline, Mejia says, they arent set in stone for everyone. Thats why its important to consult with a health provider who knows your total health history and can help you address other issues that can affect cholesterol levels.

In general, he says, it benefits everyone to follow a diet based on fruits, vegetables and lean protein and low in saturated fats which means limiting favorite indulgences like cheese and ice cream.

Individuals will respond differently to dietary intake, so it is recommended to keep dietary cholesterol intake to 200 (milligrams) or less per day, since there is not a test available to determine who responds to dietary cholesterol intake, says Ian Hunter, a clinical dietitian with The Well Being Center at Excela Health.

Boost your numbers

Hunter offers these recommendations for boosting good cholesterol:

Exercise Physical activity can help elevate HDL cholesterol and help promote a healthy weight that can help lower your risk for high cholesterol.

Embrace fiber Fiber binds to cholesterol in your diet and can act as a way to lower LDL and total cholesterol. Good sources of fiber are whole forms of fruits/vegetables and whole grains. Choose whole grain options such as oatmeal or bread that have 100% whole grain or whole grain flour listed as the first ingredient. If choosing a fiber supplement, look for one with psyllium or methylcellulose fiber.

Stop smoking smoking is linked to increased LDL cholesterol and decreased HDL. This is even more prevalent in women.

Choose plant sterols and stanols These compounds can help combat total and LDL cholesterol levels. Small amounts of these are found naturally in whole grains, oils made from vegetables, nuts and seeds. Food manufacturers also will fortify food such as orange juice, breakfast bars and spreads with plant sterols/stanols.

Reduce saturated fat Studies have shown a correlation of decreased total and LDL cholesterol levels by replacing saturated fats, found in animal products like butter, whole fat dairy and fatty meats, with unsaturated fats. Saturated fat should make up 7% or less of your total daily calorie intake.

Choose healthy fats This includes foods such as salmon, walnuts and flax seed that contain Omega-3 fatty acids.

Choose low fat or fat-free dairy options These include 1% milk, non-fat yogurts and reduced-fat cheeses.

HDL-friendly foods

Adopting a Mediterranean-style diet can help with cholesterol levels. The following foods are HDL cholesterol-friendly:

Olive oil Use extra-virgin olive oil in cooking (but keep the temperature low, since extra-virgin olive oil breaks down at high heat), salad dressings and sauces. Drizzle over cooked foods to add flavor. Add olives to salads and other dishes. Dont go overboard, though, as olive oil is high in calories.

Whole grains Bran, cereals and brown or wild rice may lower LDL and total cholesterol, which boosts HDL percentage. Whole grains contain soluble fiber, which is shown to help lower LDL.

Beans and legumes Black beans, black-eyed peas, kidney beans, navy beans, lentils and others are packed with soluble fiber. Beans also have folate, a heart-healthy B vitamin.

High-fiber fruit Nosh on prunes, apples and pears, for example, to lower LDL level and raise HDL level.

Fatty fish Eat two servings per week of fish such as salmon, mackerel, albacore tuna, sardines and rainbow trout. If you dont like fish, consider a fish-oil or krill-oil supplement to supply those omega-3 fatty acids.

Avocado The creamy green fruit is having a moment, thanks to the avocado toast craze. Avocados are high in folate and monounsaturated fat, which lowers LDL and reduces the risk of stroke, heart attack and heart disease. Theyre also high in fiber.

Nuts Theyre also high in fiber and contain those plant sterols that block the absorption of cholesterol. Snack in moderation, as nuts also are high in calories.

Soy While soy itself may not specifically reduce bad cholesterol, people often add it to their diet as a meat substitute. This and other healthy food choices can up good cholesterol levels.

Ground flax seed and chia seed Theyre also high in omega-3 fatty acids.

Source: healthline.com

Shirley McMarlin is a Tribune-Review staff writer. You can contact Shirley at 724-836-5750, smcmarlin@tribweb.com or via Twitter .

TribLIVE's Daily and Weekly email newsletters deliver the news you want and information you need, right to your inbox.

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Out with the bad, in with the good cholesterol, that is - TribLIVE

In all matters of the heart, Brooklyns NYU Langone Hospital has never skipped a beat. Its ranked among the top hospitals in the country for cardiology and heart surgery by U.S. News & World Report and its Brooklyn location boasts world-class surgeons that have been at the forefront of cardiovascular care for over 35 years.

On Tuesday, Feb. 25, NYU Langone launched the second season of its popular series of lunch-and-learn lectures revolving around topics such as heart health, mens health, pulmonary issues and weight loss, with all talks taking place at the Gallery at the Landing at 220 36th St. in Industry City.

The informative inaugural 2020 session, New Buzz on Heart Health, attracted about 25 people who came to hear NYU Langone cardiologist Dr. Archana Saxena and registered dietician and nutritionist Sarah Galanis discuss the best ways to maintain a healthy lifestyle through diet, exercise and medicine.

Last fall, we launched our educational series here at Industry City, Paulina Koudellou, assistant vice president for hospital operations, told this paper. We targeted womens health and it went really well for us, so we decided to start off the new year with heart health, added Koudellou.

Saxena began by explaining that the goal was to talk about cardiovascular disease prevention. She broke the topics down into four sections: cholesterol management, the benefits of fish oil, the negative effects of vaping and calcium scoring.

She emphasized the importance of knowing the components of cholesterol. For your total cholesterol theres the HDL, which I term the good or happy cholesterol and the LDL, which is the bad cholesterol or what I call lousy cholesterol to make it easy to remember, said Saxena.

The LDL is the one linked to causing atherosclerosis. It can damage the arteries, and thats how atherosclerosis starts. And that is what causes a heart attack, and the thing about plaque is that it builds up and can cause a narrowing of the arteries, with shortness of breath being one of the signs, she added.

Saxena explained that fish oil, recently approved by the FDA for people who have had heart attacks, can be a beneficial supplement along with a diet consisting of two weekly servings of fish.

She also emphasized the dangers related to vaping with respect to maintaining heart health and the importance of having a calcium screen which allows doctors to picture the heart and see how much plaque is present.

Galanis picked up the thread and focused on the benefits of eating a healthy diet in order to maintain heart health. The Mediterranean diet has been around forever, said Galanis. Its mainly a bunch of leafy green vegetables, fruits, nuts, seafood and olive oil. Another good choice is the vegetarian and vegan diet which eliminates meat products by substituting more fruits and vegetables, she added.

Galanis also stressed the importance of being able to maintain a diet once youve started it and explained that the keto and Atkins diets are harder to maintain and offer risks, especially to those with high cholesterol.

Also speaking at the forum was Jason Sherwin, associate director of virtual health at NYU Langone. Our virtual urgent care is available to adults as well as children ages five or above for simple preventative measures for coughs for example, especially now during flu season, explained Sherwin. You can book an appointment online in minutes to schedule a virtual visit with one of our doctors.

Upcoming lectures in the lunch-and-learn health series include Mens Health on Tuesday, March 17; Vaping, Cigarettes, and Your Lungs on Tuesday, April 21; and What You Need to do to Maintain a Weight Loss, on Tuesday, May 19.

Excerpt from:
NYU Langone offers 'New Buzz on Heart Health' in Industry City - Brooklyn Reporter

The ab wheel is a core exercise that challenges your strength as well as your balance.

Credit: Westend61/Westend61/GettyImages

Your core is aptly named: It's at the core of every move you make. When you walk, run, stand, twist, bend over, reach to the side or lift weights, the muscles in your abdomen initiate and stabilize the movement.

And yet core workouts are often reduced to what they can do to help you sculpt six-pack abs. (Not that there's anything wrong with wanting those muscles to pop, but there's just so much more to your midsection beyond imitating a washboard.)

So let's take some time to appreciate the unsung hero of your ab workouts. Below, discover the muscles that make up your core, how to tell if they're weak and the best workouts and stretches to target the area.

When your core is strong, you'll move better and feel better.

Credit: Westend61/Westend61/GettyImages

Your core includes all the muscles of your trunk from your chest and upper back to your glutes and lower back.

"It's layers of deep muscles that help support your pelvis, spine, butt, back, hips and stomach," Katie Dunlop, CPT, tells LIVESTRONG.com, adding that your core muscles are responsible for keeping your posture tall and allowing you to move.

When your core is weak, it can lead to poor posture (or pain when trying to correct it), back pain you can't pin to a specific activity and balance issues, Dunlop says. Knowing the muscles of your core can help you identify your problem and incorporate the best core exercises into your workout routine.

A strong core lets you perform everyday tasks and workout-specific moves with ease.

Credit: Raphye Alexius/Image Source/GettyImages

If you haven't caught the gist by now, having a solid midsection is incredibly important for pain-free functional movements.

Your core keeps your spine stable and protected, which allows and helps the body to do everyday tasks like lifting heavy bags or picking up your dogs and kiddos, says Bethany Lyons, founder of Lyons Den Power Yoga.

And for those struggling with back pain (about 80 percent of Americans, according to the American Chiropractic Association), developing core strength can provide much-needed relief. A 2015 study from the Journal of Back and Musculoskeletal Rehabilitation found exercises that target your trunk helped patients with chronic low back pain manage their symptoms.

Many yoga poses like Upward Facing Dog help you stretch your core.

Credit: hobo_018/E+/GettyImages

"Your core contains some of the hardest-working muscles in the entire body [that] are often overlooked when it comes to stretching," Lyons says. But stretching those overworked muscles is crucial, she adds, for posture, mobility, flexibility and for decreasing your risk of pain and injury.

While you might be able to loosen up other body parts with a single stretch, you can't rely on just one movement to keep your core limber because it contains several different muscles.

Opposing stretches like Child's Pose and Upward Facing Dog ensure that you're not overlooking any core muscles by working the front and back of your body.

Planks are one of the best and most accessible exercises for strengthening your entire core.

Credit: Westend61/Westend61/GettyImages

"You should do something that strengthens your core every single day," says Nike master trainer Alex Silver-Fagan. "Since the core supports every other part of the body and stabilizes your spine, it's important you give it a lot of attention."

That doesn't mean you're doing intense or high-impact moves every day, however. Silver-Fagan suggests choosing four or five exercises (forearm planks, side planks, dead bugs and bird dogs are some of the best), doing each of them for 45 to 60 seconds with a 30- to 60-second rest in between and completing 2 to 3 sets total.

Don't waste your time doing standard crunches. Add a stability ball or medicine ball to activate more muscles.

Credit: spyderskidoo/E+/GettyImages

Back in 2001, the American Council on Exercise (ACE) published definitive research answering the question, "What's the best ab exercise?" The group ranked 13 of the most common moves and found that bicycle crunches created the most activation of the rectus abdominis (those six-pack muscles).

Third place belonged to stability ball crunches. Incorporating this tool into your workouts has benefits for your whole core by targeting the entire functionality of the trunk, including rounding and arching your back, side-bending and rotating, according to the ACE.

But there's more to a flat belly than doing endless reps of ab exercises. You'll need the total core-strengthening benefits from the exercises above, full-body strength-training exercises (because they also recruit your abs), cardio workouts and a healthy diet to reduce body fat and show off those chiseled abs.

Excerpt from:
The Best Core Exercises and Strengthening Workouts - LIVESTRONG.COM

"Eggs are NOT bad for your heart: Thirty-year study finds eating one a day does not raise the risk of stroke or heart disease," reports the Mail Online.

While we know eggs contain many nutrients, they are also quite high in cholesterol. Because of the link between cholesterol and heart disease, doctors once thought eggs might raise heart disease risk. Later research showed that cholesterol in the diet is not such a problem. Studies into eggs and heart disease have had conflicting results, perhaps because people who eat a lot of eggs might have a less healthy diet overall.

In a new study, researchers used dietary information from 215,618 people in the US, dating back to 1980. They found no evidence that people eating an egg a day had a higher risk of heart attack or stroke than people who rarely or never ate eggs, once their overall diet and lifestyle was taken into account. The researchers pooled their study results with those of 27 other studies from around the world. The pooled results also found no increased risk of heart attack or stroke for people eating eggs.

You can reap the benefits of the nutrients of eggs, while reducing any risk posed by cholesterol, by cooking them without adding salt or fat and avoiding frying them. Frying eggs in oil can increase their fat content by around 50%.

Read more about the healthy way to eat eggs.

The researchers who carried out the study were from the Harvard TH Chan School of Public Health in the US. The study was funded by the US National Institutes of Health. It was published in the peer-reviewed British Medical Journal on an open-access basis, meaning it is free to read online.

The UK media sources that carried the story provided reasonably accurate and balanced reports about the research.

This was a prospective cohort study, using 3 large ongoing cohorts of healthcare professionals in the US. Cohort studies are good ways to find links between risk factors (such as regularly eating eggs) and outcomes (such as heart attack and stroke). However, they cannot prove that one directly causes the other. There may be other factors that affect both egg consumption and heart disease, which have not been fully taken into account.

The research was carried out in 2 parts: a cohort study and a meta-analysis.

The researchers used information from 3 large cohort groups of healthcare professionals, which ran from 1980 to 2012, 1991 to 2013 and 1986 to 2012.

2 of the studies included only women and 1 contained only men. At the start of each study, people filled out questionnaires about their health and lifestyle, including dietary questionnaires. These were repeated every 2 years. People were also asked about diagnoses of heart attack, diabetes and stroke. Deaths from heart disease or stroke were also recorded.

Researchers grouped people according to how many eggs they ate, from fewer than 1 per month to at least 1 each day. They then looked to see how likely people who ate varying amounts of eggs were to have had a heart attack or stroke, or to have died from heart disease, compared to people who ate fewer than 1 egg a month. They also looked at the risk of adding 1 extra egg a day to the diet.

Because they had regular data on diet, the researchers were able to keep updating the information, so they accounted for any change in diet. They adjusted their figures to take account of a wide range of possible confounding factors, including:

The researchers wanted to see how their results fitted with other studies. They searched for other prospective cohort studies that also looked at egg consumption and heart attack or stroke. They then pooled the results of all the studies they found with their own study results, to get an overall picture of the state of evidence. They compared the risks of heart attack and stroke between the people who ate most and least eggs and looked at the risk of 1 additional egg per day.

What were the basic results?

In the cohort study, 14,806 of 215,618 (6.8%) people had a heart attack, stroke, or died from heart disease or stroke, during 22 to 32 years of follow up.

After taking account of potential conflicting factors the study found:

In the systematic review, 139,195 people (8%) from 28 studies had a heart attack or stroke or died of heart disease, out of a total 1,720,108 people.

The pooled results found:

The results varied from study to study, however. The researchers said the variation was most noticeable between studies carried out in Asia (including a big study from China) and those from Europe or the US.

The Chinese study found people who ate more eggs had a lower risk of heart attack or stroke. They say this could have been because eating eggs regularly suggested a better standard of living overall, for this population.

The researchers said: "The results from our cohort study and updated meta-analysis show that moderate egg consumption (up to 1 egg per day) is not associated with cardiovascular risk overall." They added that most of the people in the studies ate fewer than 1 egg a day, so the results should be interpreted with caution.

Overall, this study suggests that eggs can be part of a healthy, balanced diet. The researchers did not find any evidence that eating eggs raises the risk of heart attack or stroke, once you take into account a person's overall diet and lifestyle.

However, they did find that people who ate a lot of eggs tended to have less healthy diets overall. They were more likely to be overweight, did less exercise and were more likely to smoke. They also ate more red meat, processed meat (such as bacon), refined flour, potatoes and sugary fizzy drinks.

This highlights the problems with looking at just 1 food in someone's diet it only makes sense if you look at what else they are eating, and their general lifestyle. People should not take this study on eggs as a green light to have a full fried breakfast every morning.

There are a few issues that mean we should be cautious about the results. The cohort study was carried out in the US, among healthcare professionals who were all well-educated and healthier than average. It's possible the results would not hold true for other population groups.

The results could be affected by unmeasured confounding factors, although the researchers did take a wide range of these into account. Dietary questionnaires rely on people reporting what they ate accurately, which is not always the case. In addition, variation in study findings in the meta-analysis are not completely explained, which makes the results a little less reliable.

Overall, the study supports advice to eat eggs in moderation as part of a balanced diet. Find out more about a eating a healthy diet.

Analysis by Bazian Edited by NHS Website

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Eating an egg a day does not increase chance of heart attack or stroke - NHS Website

India confirms a total of 28 coronavirus cases

The coronavirus outbreak has affected a total of 70 countries around the world. India reportedtwo fresh cases of coronavirus on Monday, one in Delhi and the other in Telangana. With the biggest jump in numbers, Indiareportsa total of 30 cases as of today. A group of 15 Italian tourists who traveled Rajasthan last month tested positive. Union health minister Harsh Vardhan told the media that the positive case reported in Delhi interacted with his family of six members in Agra. All six members are infected from the virus.

COVID-19 can spread easily from an infected person. It can cause symptoms like cough, shortness of breath, fatigue, sore throat and some may experience difficulty in breathing. Currently, there is no vaccine to prevent the spread of coronavirus. it is important to avoid any panic situation insteadfollow the right prevention methods to fight the spread of coronavirus.

A strong immune system can help you fight the infection naturally. Lifestyle coach Luke Coutinho sharessome amazingtips to boost one's immunity to stay safe during thisoutbreak.

"A virus can impact someone with low immunity. So if you have a low immune system, viruses, bacteria, infections are more likely to affect you as compared to those with strong immunity," Luke explains. In the video, he stresses on the importance of a strong immune system and explains that if you maintain a strong immune system, you can possibly prevent a viral infection. Even if you get it, a strong system can help you fight against it effectively.

Avoid public gatherings to prevent coronavirus spread Photo Credit: iStock

Several foods can help you boost immunity but Luke highlights that foods alone will not boost your immune system. It has to be combined with sleep, exercise, stress management and many other factors.

Also read:Delhi Reports First Case And One More In Telangana; WHO Guidelines On How Use Masks To Protect Against Coronavirus

1. Ginger has strong immunity-boosting properties. Include it in your foods or prepare ginger tea.

2. Spinach, not in the raw form can also help you boost immunity. Steam or boil it lightly as it to prepare an immunity-boosting recipe.

3. Yogurt is great for your gut health. A healthy gut promotes strong immune system.

4. Almonds are loaded with nutrients. A handful of almonds or 8-10 almonds can be consumed daily.

5. Turmeric is one of the best options you must add to your diet for better immunity. But it should be combined with black pepper and good fat like coconut oil or pure ghee. Take a half tablespoon of turmeric, one tablespoon of ghee or coconut oil and a small amount of pepper. It will boost the absorption of turmeric.

6. Green tea is a healthy beverage. You can drink up to 2-3 cups of fresh green daily.

7. Add more fruits to your diet. Fruits like papaya, berries and kiwi are some great immunity boosters.

8. Add more protein to your diet. A virus affects the tissues and can destroy cells and protein helps in repairing tissues. Make sure that you add a small amount of protein to every meal.

9. Sunflower seeds and pumpkin seeds are also great immunity boosters.

10. Garlic is also loaded with immunity-boosting properties. Consume raw garlic or boil some garlic and ginger in hot water to prepare a tea.

11. A healthy soup with a combination of cabbage, broccoli, cauliflower, spinach, tomato, onion, garlic, ginger, pumpkin and turmeric.

Add more immunity boosting foods to your diet Photo Credit: iStock

Also read:Coronavirus Outbreak In India: Samples Taken From 6 People In Noida Test Negative

Other tips to boost immunity-

Luke suggests you must combine other healthy practices with a diet loaded with immunity boosters. Some of these include-

1. Proper sleep

2. Regular exercise- at least 30 minutes of exercise

3. Wash your hands more often or use a sanitiser

4. Try deep breathing or pranayam to supply more oxygen to the body

5. Beat stress with yoga, meditation, exercise or other activities you like

Also read:Flu Shots Can Prevent Coronavirus - This And Other Myths Busted

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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India Confirms 30 Coronavirus Cases; Do Not Panic But Boost Your Immunity With These Amazing Expert Tips To Fight It - NDTV News

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As news of the novel coronavirus dubbed COVID-19 by the World Health Organization makes headlines as it spreads through China and the rest of the world, most attention has been directed towards prevention and quarantine. While properly washing your hands and avoiding crowds is a good idea if you live near an area that has reported cases, its important to also take steps to boost your immune system in case you actually come in contact with the virus so the body can effectively fight back.

The immune system is designed to fight off infection and disease. It has a number of ways to detect and destroy anything it recognizes as foreign to your body, including bacteria, viruses, fungi, parasites or unhealthy cells such as cancer cells.

Viruses need the cell machinery in order to produce their own proteins. They are intracellular parasites that can only replicate inside cells, which is one of the reasons theyre not considered to be alive. The most effective mechanisms of the innate response against viral infections are mediated by interferon and by the activation of natural killer (NK) cells.

The strength of the immune system varies from person to person and, whats more, from day to day because its ability to fight off infection fluctuates depending on many factors. Here are a couple of things you can do to keep your immune system in check during the COVID-19 outbreak.

With all the daily headlines sowing doom and gloom about the novel coronavirus, its easy to stress over it. Some are so panicked that theyve begun stockpiling basic goods and food. Its a good idea to be prepared for any major emergency and this includes a viral outbreak however bear in mind that stress hormones tax the immune system, making its response to viral infections less effective.

In short supply, the stress hormone cortisol can boost immunity by limiting inflammation. But, once it crosses a certain threshold, too much cortisol in the blood opens the door for more inflammation. Stress also negatively impacts the production of lymphocytes the white blood cells that are the bodys first line of defense against infection putting you at risk of viral disease.

During this particularly stressful period, try not to panic because youll only make matters worse. Remember, the effects of stress are cumulative, meaning even ordinary, day-to-day activities can eventually lead to more serious health issues.

We already know that, for the vast majority of people that are already healthy, this is really more of an inconvenience to a lot of them than something that can be fatal or life-threatening, said Dr. Caroline Sokol, an immunology researcher at Massachusetts General Hospital.

To relieve stress, take breaks when you feel burned out and try to practice some relaxation techniques such as mindfulness, meditation, or positive thinking.

Regular exercise promotes cardiovascular health, lowers blood pressure, helps control body weight, and offers protection against diseases. Exercise also improves blood circulation, allowing immune system cells to move through the body more freely and do their job more effectively.

Although scientists have yet to establish a direct link between exercise and immune system health, its reasonable to presume that moderate regular exercise can help prevent disease by promoting overall health.

However, intense exercise can cause inflammation in the body that may send the immune system into overdrive. So, try not to take things overboard especially during times of seasonal viral outbreaks.

The immune system is the bodys natural defense system, and like any army, its warriors need sustenance. Its rather well established that people who live in poverty and are malnourished are more vulnerable to infectious diseases.

Although there are have been few studies that tie the effects of nutrition directly to the development of infectious diseases, there is evidence pointing to the fact that various micronutrient deficiencies such as those of zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E can alter the immune response in animals.

Make sure you eat a balanced diet with fruits and vegetables in order to receive the right proportion of micronutrients.

Smoking tobacco has several effects on immune system health, such as:

Studies show that people who dont get quality sleep or enough sleep are more likely to get sick after being exposed to a virus.

When we sleep, the body releases proteins called cytokines while sleep deprivation decreases their production. Cytokines are paramount during times of infection or inflammation. Whats more, the production of antibodies and immune cells is reduced when you dont get enough sleep.

The optimal amount of sleep for most adults is between 7 and 8 hours. However, school-aged children and teenagers might need up to 10 hours of sleep.

A note on supplements. Although youll find bottles of pills and herbal supplements claiming to promote immunity or otherwise boost the immune system, there is no evidence that they actually bolster immunity.

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How to the boost immune system against coronavirus - ZME Science