The question of how to lose belly fat is one that resounds around the internet. It's actually a slightly meaningless questioning, because targeting 'belly fat' is laregly impossible outside of surgical procedures it's more of a matter of knowing how to lose weight in general some of which will be around your belly. If you want to burn belly fat and get fit, this is our 'six-pack' ho ho of tips, cheats and strategies. Although there's no magic bullet, there are ways to burn visceral fat or belly fat that are tried, trusted and true.

Important note here, everyone: Belly fat these days is often referred to as visceral fat because that sounds scarier. If you really need to shed visceral fat because it's endangering your life, that is an area where you should probably be seeking medical advice. This is about slimming down a bit.

Our lose belly fat tips aren't necessarily quick, and this is not about telling you how to get six pack abs although we have a few articles on that topic. No, this is just a six pack of tips to getting a healthier life and feeling comfortable with the girth of your mid-riff. We're not looking to fat shame anyone here or totally bro out, we're just offering advice.

We've got some great tips, a few cheeky shortcuts and key strategies to lose belly fat quickly, healthily and sustainably. As we just said, there are no quick fixes here; we want you to develop habits that ensure you'll stay trim for good.Weve also got the lowdown on the best exercises to lose belly fat, and all the gear youll need to get started although, of course, the most important 'gear' is the bit between your ears.

There's no hard-and-fast rule for slim-down success: the best way to lose belly fat is the way that works around your lifestyle. If you follow an unsustainable plan, you won't last: it's as simple as that. In this article we lay out six principles that are applicable to everyone, whether you're a total beginner starting your weight-loss journey or a seasoned pro who fell off the wagon over Christmas.

These guiding lights will keep you on the straight and narrow, whether you've got time to hit the gym every day or a shift worker looking to manage your schedule. Dont try to take on more than you can reasonably fit into one day. And, despite the name of this feature, don't fixate on 'belly fat'. It's important to reduce visceral fat, which does tend to lurk around the belly area, but that is best achieved by trying to slim down and tune up overall.

Here are six strategies to help you start losing weight.

(Image credit: Getty Images)

The short answer to the question of how to lose belly fat is to burn more calories than you consume on a regular basis. In the fitness world, this is known as achieving a "calorie deficit".

If this sounds like a waking nightmare, there's a trick to it: what you need to do is ensure youre eating the correct kind of food to make sure you feel full and sated, even when consuming fewer calories than you're burning off. Certain foods are "empty calories" while others release energy slowly, keeping you fuller for longer.

But before that, you'll need to find a good way to track your calories burned and calories taken in. The free MyFitnessPal app is one of the best ways to record your calorie intake, but to track your calories burned, you'll need a dedicated fitness tracker. If you already own a smartwatch, most will offer calorie tracking as standard, but for those yet to make the plunge, the Fitbit Versa Lite is the best activity tracker you can buy right now. Check out the deal below.

Oh, and staying hydrated is crucial, as well

Fitbit Versa 2 | was 199.99 | now 159 at AmazonThe Fitbit Versa 2 is getting regular price cuts for the new year and is currently 40 off at Amazon and various other fine online retailers. The Versa 2 features advanced cardio tracking as well as the usual steps and sleep stuff, and has Alexa built in. It's also unusually stylish for a Fitbit.View Deal

Fitbit Versa Lite | was 149.99 | now 124.95 at AmazonThe Fitbit Versa Lite is the best affordable fitness tracker or smartwatch you can buy.It tracks deep and light sleep, steps, distance and calories, but that is barely scraping the surface of its capabilities. Via Fitbit's excellently presented app and sprawling ecosystem, you can use it as the basis of a complete fitness and diet programme. You can also enter your meals to log calories consumed, so you can have all your dietary data in one place.View Deal

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S'Well Marble Drinking Water Bottle | now 25.00 at John LewisIn this case beauty is more than skin deep. This bottle is vacuum sealed, which means it should be able to keep liquids warm for 12 hours and cold for 24 hours. Its stainless steel, has a capacity of 500ml and requires handwashing, and its definitely one for one-upping your co-workers boring flasks and supermarket specials.View Deal

BEEFit Biltong, 10 x 30g bags | now 16.99 on AmazonLooking for a calorie-dense but highly nutritional snack? Swap your bag of crisps or chocolate bar for biltong, a cured meat snack now in handy 30g bags, to keep yourself fuller for longer. It's packed full of protein to help build muscle after a workout, and comes in either BBQ or chilli flavour.View Deal

Intermittent fasting is becoming more and more popular. It involves significantly cutting calories or abstaining from food altogether for a portion of the day or week, and then cramming all your calories into a much shorter time window.

The best-known intermittent fasting plan is the 5:2 diet, where you eat as you normally would (although hopefully a bit healthier) for five days a week, then scoff no more than 600 calories two days a week.There are also variants of this diet where you consume almost no calories, two days per week. This is much more doable than it sounds, so long as you are in good general health, but it's not exactly fun.

However, for trainees who are serious but not that serious, there's the 16:8 diet. With this diet you have only 8 hours a day to fit all your meals in, but can only drink water (and maybe some black coffee, if you're feeling naughty) within a 16 hour fasting period outside of those 8 hours. Most choose to eat from 10am to 6pm, but as long as you stay within an eight hour window, you can start and finish at any time of the day. This isHugh Jackman's strategy, so if you have ever wanted to be in Wolverine shape

Why try fasting, though? Well, during the fasting period the body will run out of sugar to run on, and so will start eating up the bodys fat stores. The big negative is the adjustment period: if you're used to a big breakfast or an early dinner, a 16-hour fast feels tough at first, especially if you're exercising. You're going to get seriously cranky.

Soylent Nutrition Shake, Cacao (Chocolate), 12 Pack | now 35.00 on AmazonMarketed as a 'complete meal in a bottle' soylent is a perfect on-the-go quick feed for breakfast or lunch. With 20g of plant protein - to keep you going and slow-burning carbs to help you stay full, Soylent is vegan, gluten free, nut free, dairy free and low GI. At under 3 a shake, it's an ideal replacement to your usual hurried, bland supermarket meal deal.View Deal

Weight training is a great way to tip your muscle-fat ratio the right way

(Image credit: Getty Images)

Dead set on having chips? An air fryer can deliver a lot of the delicious taste with less of the not-quite-so-delicious oil

(Image credit: Future)

If you eat fried food all the time, switching to an air fryer will definitely cause you to lose weight unless buying one causes you to start eating loads of chocolate because you've reduced your fat intake. No, it doesn't taste as delicious as proper fried food of course not but it turns out meals with a good fried/roasted taste, but with up to 80% lower fat content.

If you don't eat fried food all the time but like to treat yourself now and then, switching to an air fryer could still help with you to lose weight. Even with a solid balanced diet and a good workout ethic, there will come a time when your willpower will falter and you'll want to fall back on your old favourites, like fried chicken, fish, chips and all the other foods you love normally dripping with grease. If you schedule in cheat days and do this in a controlled way, it's good to know you're cooking these foods in a way that still helps you hit your goals.

Enter the air fryer. The best air fryers are revolutionary pieces of kit that use hot air combined with a teaspoon of oil (as opposed to the gallons of oil found in the deep-fat variety) to cook your crispy favourites. If kitchen space and budget is no object, you can cook a whole chicken in the Philips Airfryer XXL, but if you're after something a little more economical, Ninjas AF100UK Air Fryer is lightweight, compact and versatile, perfect for portion control. Check it out below.

Ninja AF100UK Air Fryer | was 119.00 | now 89.00 at AmazonFry food guilt-free using comparatively very little oil and a blast of hot air. If you're a junk food addict, it's one of the best ways to arrange your cheat days so that you're still having guilt-free food while fitting your macros, calorie count or diet of choice. The Ninja model is lightweight, compact and versatile, also capable of roasting, dehydrating and reheating food in addition to the air fry function.View Deal

This is just one way to have your (fried) cake and eat it too. Swapping high-calorie pints of ice cream to the low-calorie versions like Halo Top or Oppo, or switching out cholesterol-laden butter for a healthier olive spread, are other easy ways you can make relatively simple lifestyle choices and still keep weight off.

There are two main types of exercise: cardio training and weights, otherwise known as resistance training.Although cardio burns a lot of calories while you do it, weight training builds muscle which burns more than fat as you go about your day. The more muscle mass you have, the more calories you'll burn even when not working out.

Resistance training may seem scary if you're doing it for the first time, especially in the gym when the area's dominated by serious lifters, but you dont have to start adding big plates to the bar right now. There's plenty of ways to get started at home with smaller weights such as dumbbells, kettlebells and even medicine balls.

Were not going to list every single lifting exercise, so why not pick the body part you want to start toning up and check out some of our muscle-building how-tos. One you've done that, grab one of the best dumbbell sets on the market. They're not just for arms: you can use a dumbbell to work your core, shoulders, and even your legs with combination movements. Once you're comfortable in your own home, you can move on to more advanced equipment at the gym.

BodyPower 20 kg Cast Iron Spinlock Dumbbell set | was 59.99 | now 39.99 from Fitness SuperstoreYou just can't beat a good old pair of cast iron weights, and a testament to this is the fact they can be found under the beds of dads and granddads up and down the country. Get your own and they will last a lifetime and for all of their noisy, palm-chafing downsides, there is a kind of nostalgic loveliness to the spin collar set-up.View Deal

All of this aside, dont neglect cardio, as regular cardio workouts are important for fitness and stamina.

Electric Muscle Stimulation can help your muscles recover faster

(Image credit: PowerDot)

It may seem gimmicky when you unwrap your new six-pack vibrating belt, complete with a picture of Ronaldo on the box, but don't roll your eyes just yet. While you can't just sit there eating crisps and expect to get ripped, Electric Muscle Stimulators can help as part of a controlled dietary and exercise plan.

EMS can cause the muscles to contract, essentially tensing and untensing rapidly. During downtime post-workout, you can continue to encourage muscle growth with EMS, while the right bit of kit can also encourage faster recovery, allowing you to get back in the gym all the quicker. According to the Journal of Strength and Conditioning Research, EMS stimulates the muscle in the same way as a massage, prepping it for the next go-round.

It's not a bona fide shortcut to a six-pack, but it can speed up the muscle-building process with regular use.

(Image credit: Sixpad)

Our top choice is always SIXPAD as used by Cristiano Ronaldo, a man who takes great pride in his body. Perhaps a little too much pride, the unkind or jealous might say. Amazon also sells all manner of abs belts by brands we have never heard of, for about 20. Needless to say we dont recommend these.

PowerDot 2.0 - Smart Electric Muscle Stimulator | now 185 at AmazonAlternatively, the PowerDot 2.0 is a smartphone-controlled muscle stimulating monster.This neat muscle stimulator works from your phone, allowing you to control intensity, stimulation and goal. Reduce your recovery time and increase muscular performance, as the PowerDot working to support your gym schedule. This model has two stimulators, but you can scale up to four for 325View Deal

Planks are a tough abs workout and a great end-of-workout finisher

(Image credit: Taco Fleur from Pixabay)

As well doing both muscle-building and cardio exercises, if you want to lose belly fat its also important to switch up the pace of your workout.

Every time you workout, you should exercise using both steady state (working hard but not at max capacity, such as during brisk jog) and high intensity (going flat out, like sprinting) to torch your abdominal fat.

Steady state or aerobic exercises include cycling, running or uphill hiking.Its a crucial part of losing belly fat because it burns through your fat stores. However, it also uses your sugar stores for energy first, so you need to do steady-state for long enough to use up all that sugar before it eats into your fat reserves.

High intensity workouts use mainly sugar for fuel, so they don't hit the fat right away, but it does help in building muscle, which will help you torch fat even on days you're not exercising. Explosive weight lifting, sprinting and HIIT-friendly exercises like mountain climbers are all great high-intensity exercises.

A good fitness tracker will help you to gauge the intensity of your workout by monitoring your heart rate. For overall fitness trackers, check out the Fitbit Versa Lite above, but for a dedicated running watch, you can't beat the Garmin Forerunner 645, the best on the market right now.

Find out more about heart rate zone training

Garmin Forerunner 645 | now 276.93 at AmazonGarmin dominates the running/fitness watch category so totally, it's almost embarrassing for the competition. The most recent addition to their premium line, the Garmin 645, incorporates GPS and wrist heart-rate tracking, which is good for monitoring your resting and all-day rates. The 645 crunches a lot of data to suggest recovery times, make a decent stab at estimating your VO2 Max, tell you how optimal your training load and lots, lots more.View Deal

FitBit Aria 2 smart bathroom scale | was 119.95 | now 105.00 on AmazonThis clever scaletells you your weight, BMI and body fat percentage which is all a lot of people want. It then reports this to your Fitbit account, so you can monitor your weight trends and use it alongside your Fitbit wearable's daily calorie-burn estimates. Add MyFitnessPal or Fitbit's own dietary features and you can then sync your meal-plans, daily calories consumed and weight goals, if you want.View Deal

The most important thing to bear in mind is this: losing weight takes time. You'll have setbacks and slip-ups, but if you stay committed to your goal, you'll be fitter and healthier in 2020, building up great habits for many years ahead.

Need some help to get started? Check out all the latest deals on the kit you'll need to get fit in 2020.To start with, you'll need a killer playlist and a good set of workout headphones to listen to it on:

Beats By Dre Powerbeats Pro | now 219 on AmazonPowerbeats Pro are a 'game changer' for Beats; the quality of them is over and above anything the brand has produced before. Designed for workouts and running, the clever design of these true wireless buds means they stay still in your ears during even the most arduous physical jerks. Battery life is way better than most true wireless buds at 8-9 hours and they recharge incredibly fast.View Deal

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How to lose belly fat: burn visceral fat, feel fitter and reveal your abs in 2020 - T3

Cardiac Rehabilitation Market Size USD 1.37 billion in 2018, CAGR of 6.6%, Cardiac Rehabilitation Industry Trendsfree fall in healthy living lifestyle, multiple global initiative and government policies.

New York, March 02, 2020 (GLOBE NEWSWIRE) -- According to the current analysis of Reports and Data, thecardiac rehabilitation marketwas valued at USD 1.37 billion in 2018 and is expected to reach USD 2.29 billion by the year 2026, at a CAGR of 6.6 %. Cardiac rehabilitation is a healthcare program that guides people who have survived a heart attack, transplant surgery, or any other heart disease to live a healthy lifestyle. They provide counseling to the patients about diet, exercises, stress management, etc. so that the person lives an optimal quality of lifestyle. Moreover, Cardiac rehabilitation also offers different programs to people with different medical histories.

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The rising number of heart surgeries due to various diseases such as cholesterol, metabolism syndrome, diabetes, and other lifestyle disorders is a critical factor for market growth. According to the Center for Disease Control and Prevention (CDC), nearly 71 million adults have high cholesterol consisting of low-density lipoprotein, a common cause of heart disorders in the US. Patients suffering from cardiac diseases such as arrhythmia and cardiomyopathy are also expected to fuel the market widely. Atrial fibrillation, a prevalent type of arrhythmia, has widely affected the population in the US. For instance, the Center for Disease Control and Prevention (CDC) estimated that about 2.7 million people in the US have atrial fibrillation, and this number is further expected to increase in the near future.

Furthermore, the elderly population is quite prone to heart disorders due to aging effects, becoming a critical factor for the cardiac rehabilitation market. Regionally, Asia Pacific is expected to give the highest share in the market due to the presence of a vast elderly population in the area considering China and India. The exchange also provides a massive opportunity for technological advancements in the healthcare sector. New devices are generated, such as hand devices that track heart rate, blood pressure, count footsteps, etc. to improve lifestyle, which is expected to propel the market growth. However, high cost of cardiac rehabilitation devices, frequent product recalls, and high costs involved in the technology behind the products are expected to be a significant restraint for the market. Moreover, rising awareness could reduce the prevalence of such diseases leading to a decrease in market growth.

Further key findings from the report suggest

To identify the key trends in the industry, click on the link below: https://www.reportsanddata.com/report-detail/cardiac-rehabilitation-market

For the purpose of this report, Reports and Data has segmented the Cardiac Rehabilitation market on the basis of device type, application, end use and region:

Device type Outlook (Revenue in Million USD; 20162026)

Application Outlook (Revenue in Million USD; 20162026)

End Use Outlook (Revenue in Million USD; 20162026)

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Regional Outlook (Revenue in Million USD; 20162026)

Browse more similar reports on Diagnostics category by Reports And Data

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In-Vitro Diagnostics (IVD) Quality Control Market - https://www.reportsanddata.com/report-detail/in-vitro-diagnostics-ivd-quality-control-market

Point of Care (PoC) Diagnostics Market - https://www.reportsanddata.com/report-detail/point-of-care-poc-diagnostics-market

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Cardiac Rehabilitation Market To Reach USD 2.29 Billion By 2026 | Reports and Data - Yahoo Finance

Metabolism is the set of chemical reactions that break down the food we eat into energy and muscle.

Though many people think that they will lose weight if they speed up their metabolism, this isn't necessarily true. Here's what you need to know about the complicated relationship between metabolism and weight-loss.

When people refer to metabolism being "fast" or "slow" what they are really referring to is a measure of Basal Metabolic Rate (BMR). BMR determines the number of passive calories that you burn these are the calories that your body uses up while at rest.

A popular misconception is that adding muscle will help you metabolize calories faster and while this is partially true, muscles at rest actually burn very few calories. Most of the metabolizing energy you expend is through your brain, heart, kidneys, and other organs that are constantly at work keeping you alive and healthy.

There is evidence that cardiovascular exercise can help boost your metabolism for a short period after you work out, but this effect only lasts for an hour or so and is not usually enough to cause significant weight loss.

There's also the myth that eating certain foods will speed up your metabolism. But the reality is that even if certain foods can affect your BMR it's not nearly enough to make a noticeable difference in your weight.In order to lose weight, you must create a deficit between the calories you consume through food and the calories you burn through a combination of diet, physical activity, and passive metabolic processes that are largely out of your control.

The sad truth is that it's hard to change your BMR in any significant way. The fact that some people naturally have a faster BMR than others is largely due to genetics.

A review, published in 2011 in Molecular Genetics and Metabolism, that examined 9 twin studies and 19 family studies found that metabolic syndrome and some of the symptoms associated with it including obesity, high cholesterol, and insulin resistance are common among families, suggesting a significant heritability factor.

The exception to this rule comes up only for rare illnesses like Cushing's syndrome or hypothyroidism, which both slow metabolism.

As you age, your metabolism becomes less efficient, or what we think of as "slowing down," says Heather Seid, a registered dietician and Bionutrition Program Manager at ColumbiaUniversity.

There are many reasons your metabolism slows down, including losing muscle mass and changes in your cells. But the main reason for metabolism change is that people become less active as they get older.

Unfortunately, you can't completely stop your metabolism from slowing down as you age but exercise may give you a boost. Studies show that keeping active as you grow older can help curb a metabolism slowdown.

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How metabolism works and why you can't speed it up to lose weight - Insider - INSIDER

Visceral fat, also known as belly fat, is easily overlooked because, unlike subcutaneous fat (the type of fat you can pinch), it lies close to vital organs. Its inconspicuous nature doesnt make it any less threatening, however. On the contrary, a build up of visceral fat can interfere with vital bodily processes, raising your risk of deadly conditions, such as heart disease.

Luckily, visceral fat can be fended off by making positive dietary decisions, and an encouraging body of literature makes the case for eating particular food groups.

One key food group is soluble fibre, the type that mixes with water to form a viscous gel-like substance.

Research investigating its properties shows that it helps slow down the delivery of digested food from the stomach to the intestines.

When soluble fibre reaches the colon, its fermented by gut bacteria into short-chain fatty acids. These fatty acids are a major source of nutrition for colon cells.

READ MORE:How to lose visceral fat: The exercise proven to banish the dangerous belly fat

It has also been suggested that this may also help reduce visceral fat by suppressing your appetite.

For example, studies show that short-chain fatty acids help increase levels of fullness hormones such as cholecystokinin, GLP-1 and PYY.

They can also help reduce levels of the hunger hormone ghrelin, notes research.

Whats more, a study in 1,114 people found that simply increasing soluble fibre intake by 10 grams daily reduced the risk of visceral fat gain by up to 3.7 percent.

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To pack your diet full of fibre, try eating more flaxseeds, sweet potatoes, legumes and grains.

Protein-rich foods have also been shown to activate processes that lead to weight loss.

Research attributes its effect to increasing levels of the fullness hormones GLP-1, PYY and cholecystokinin.

Like fibre, it can also help reduce levels of the hunger hormone ghrelin.

Whats more, studies have shown that protein can help boost your metabolism as well, which in turn promotes weight loss and visceral fat loss.

In addition, many studies show that people who eat more protein tend to carry less visceral fat.

One notable study in 23,876 adults showed that a higher protein intake was linked to a lower body mass index, higher good HDL cholesterol and a smaller waist circumference, which is a marker of visceral fat.

HDL cholesterol is a healthy type of fat found in your blood that flushes a harmful fat called LDL cholesterol out of your system - a key preventative measure against heart disease.

Protein is naturally found in meat, fish, eggs, dairy, legumes and whey protein.

For optimal results, however, a healthy, balanced diet should be combined with regular exercise.

Harvard Health advises engaging in regular moderate-intensity physical activity at least 30 minutes per day (and perhaps up to 60 minutes per day) to control weight and lose belly fat.

Moderate-intensity exercise is anything that gets your heart pumping, such as running, cycling or swimming.

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How to get rid of visceral fat: Increase your intake of these two foods to reduce fat - Express

THEY'RE WORKING WITH KIDS FOUR YEARS OF AGE AND OLDER. THE GOAL IS TO INSTILL THESE VALUES YOUNGSO AS THEY GET OLDER, PROPERLY DEALING WITH STRESS BECOMES SECOND NATURE. "IF YOU LOOK AT THE WAY KIDS ARE GROWING UP THESE DAYS, IT'S A DIFFERENT WORLD THAN THE WORLD WE INHERITED WHEN WE GREW UP. IT'S FASTER, IT'S MORE COMPLEX, IT'S CHANGING." AND TO COMBAT THOSE CHANGESGOELITZ AND HIS TEAM AT THE HEART MATH INSTITUTE DEVELOPED THE 100 THOUSAND COHERENT KIDS INITIATIVE. TEACHING KIDS HOW TO MANAGE THEIR STRESS. "THAT INCLUDES THINGS LIKE HEART HEALTH, WHAT IS THE HEART? GOOD SLEEP, GOOD DIET, A LOT OF EXERCISE, BUT ALSO VERY IMPORTANTLY EMOTIONAL HEALTH." EMOTIONAL HEALTH TO THE WARD FAMILY IS EVERYTHING..AYDEN IS JUST NINE YEARS OLD AND HE SAYS HE FEELS A LOT OF PRESSURE DURING CLASS. "IT'S ALL THE TESTS AND BEING GOOD ENOUGH." "I THINK IF I LOOK INTO THE FUTURE, THE SCHOOL'S TEACHING THEM HOW TO DO MATH AND ENGLISH AND READING AND EVERYTHING ELSE, BUT THERE'S NOT A LOT OF TEACHING THEM HOW TO BE HAPPY AND HOW TO DEAL WITH THE STRESS THAT'S IN THE WORLD TODAY AND THE CHAOS AND THE CHANGE." CHILDREN TAKING THE COURSE WORK AT THEIR OWN PACELEARNING THROUGH FUN ACTIVITIES. ALSO PRACTICING BREATHING TECHNIQUES. "IT'S JUST ABOUT GETTING IN YOUR HEART AS MUCH AS YOU CAN, AND WHEN YOU'RE NOT IN THERE, REALIZING IT AND TRYING TO GET BACK IN. AND THE TECHNIQUES ARE AS SIMPLE AS ANY TECHNIQUE CAN BE." AYDEN SAYS IT HELPS WHEN HE'S NERVOUS ABOUT A TEST. "I ASKED TO GO TO THE BATHROOM, AND I TAKE A BREATHER AND DON'T ACTUALLY GO THE BATHROOM." "IT FEELS VERY SATISFYING BECAUSE WE KNOW WE'RE REACHING KIDS WHERE THEY NEED TO BE REACHED. WE'RE GIVING THEM SOME UNIQUE SKILLSETS AND IDEAS THAT ARE SO VITAL FOR THEIR WELLBEING." NOT ONLY HAS THE PROGRAM BEEN LAUNCHED HERE ON THE CENTRAL COAST..... IT'S ALSO BEING USED IN PLACES LIKE ENGLAND AND SOUTH AFRICA. THE BEST PART IS IT'S FREE AND AVAILABLE ONLINE FOR EVERYONE. IF YOU WOULD LIKE TO SIGN UP FOR THE PROGRAM, YOU CAN VISIT OUR WEBSITE FOR MORE INFORMATION AT KSBW DOT COM.

100,000 Coherent Kids Initiative teaches importance of physical, emotional and mental health

Goal is to teach kids to properly deal with stress

Updated: 10:51 PM PST Mar 1, 2020

The HeartMath Institute in Boulder Creek has launched the 100,000 Coherent Kids Initiative. An online educational program that works with children, teaching them the importance of physical, emotional and mental health. Working with kids 4 years of age and older, the goal is to instill these values young so as they get older, properly dealing with stress becomes second nature."That includes things like heart health, what is the heart? Good sleep, good diet, a lot of exercise but also, very importantly, emotional health," explained Jeff Goelitz, director of education at the HeartMath Institute. "If you look at the way kids are growing up these days, it's a different world than the world we inherited when we grew up. It's faster, it's more complex and it's changing."Emotional health to the Ward family is everything. 9-year-old Ayden Ward said he feels a lot of pressure during class."It's all the tests and (feeling) good enough," said Ayden."I think if I look into the future, the school's teaching them how to do math and English and reading and everything else, but there's not a lot of teaching them how to be happy and how to deal with the stress that's in the world today," said Ayden's father, Owen Ward. "They know some of (these ideas) already, but they're resistant to (my wife and I) trying to teach them. But you put it onto their iPad in an engaging way where there are characters and exercises, and they just seem more open to it."Children take the coursework at their own pace, learning through fun activities and breathing techniques. "It's about getting in your heart as much as you can. When you're not in there, realizing it and trying to get back in. The techniques are as simple as any technique can be," said Ward.Ayden said these techniques help him when he's nervous about a test."I ask to go to the bathroom, and I take a breather. I don't actually go the bathroom," said Ayden."It feels very satisfying because we know we're reaching kids where they need to be reached," said Goelitz. "We're giving them some unique skillsets and ideas that are so vital for their wellbeing."Not only has the program been launched on the Central Coast, it's also being used in places like England and South Africa. It's also free online and available for everyone. For more information on how to sign up, you can visit the HeartMath Institute's website.

The HeartMath Institute in Boulder Creek has launched the 100,000 Coherent Kids Initiative. An online educational program that works with children, teaching them the importance of physical, emotional and mental health. Working with kids 4 years of age and older, the goal is to instill these values young so as they get older, properly dealing with stress becomes second nature.

"That includes things like heart health, what is the heart? Good sleep, good diet, a lot of exercise but also, very importantly, emotional health," explained Jeff Goelitz, director of education at the HeartMath Institute. "If you look at the way kids are growing up these days, it's a different world than the world we inherited when we grew up. It's faster, it's more complex and it's changing."

Emotional health to the Ward family is everything. 9-year-old Ayden Ward said he feels a lot of pressure during class.

"It's all the tests and (feeling) good enough," said Ayden.

"I think if I look into the future, the school's teaching them how to do math and English and reading and everything else, but there's not a lot of teaching them how to be happy and how to deal with the stress that's in the world today," said Ayden's father, Owen Ward. "They know some of (these ideas) already, but they're resistant to (my wife and I) trying to teach them. But you put it onto their iPad in an engaging way where there are characters and exercises, and they just seem more open to it."

Children take the coursework at their own pace, learning through fun activities and breathing techniques.

"It's about getting in your heart as much as you can. When you're not in there, realizing it and trying to get back in. The techniques are as simple as any technique can be," said Ward.

Ayden said these techniques help him when he's nervous about a test.

"I ask to go to the bathroom, and I take a breather. I don't actually go the bathroom," said Ayden.

"It feels very satisfying because we know we're reaching kids where they need to be reached," said Goelitz. "We're giving them some unique skillsets and ideas that are so vital for their wellbeing."

Not only has the program been launched on the Central Coast, it's also being used in places like England and South Africa. It's also free online and available for everyone. For more information on how to sign up, you can visit the HeartMath Institute's website.

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100,000 Coherent Kids Initiative teaches importance of physical, emotional and mental health - KSBW Monterey

A new guide has been launched that can help nurses to advise female patients on reducing their risk of developing cancer through leading a healthier lifestyle.

The guide has been developed with the aim of empowering women at different stages of their lives to develop healthy habits to reduce their risk of cancer and other health conditions.

The World Cancer Research Fund (WCRF), which funds research on the prevention of cancer through diet and lifestyle, has launched a new booklet titled theWomens Health Guide.

The guide covers a number of different health factors that can affect a womans cancer risk throughout her life

Jacqui Walker

The booklet promotes the message that women can make small changes to their health and lifestyle that can reduce their risk of developing cancer.

It contains information on cancer prevention, symptoms and screening as well as practical tips on healthy weights, keeping active, breastfeeding, eating well during pregnancy and the menopause.

The guide has simple to use interactive activities such as a quiz, a food diary and an exercise calorie calculator, noted the charity.

It suggested the concise and informative guide was helpful in encouraging behaviour change with patients by making conversations between health professionals and female patients easier.

The positive message is that women can make small changes to their health and lifestyle that can reduce their risk of developing cancer, the charity highlighted.

If we all lived healthy lifestyles, which includes not smoking, eating a healthy diet, being physically active and maintaining a healthy weight, around 40 of cancer cases could be prevented, it said.

Jacqui Walker, an advanced nurse practitioner and general practice nurse in Falkirk, said: Womens Health Guide has lots of useful tips and advice for health professionals to use with female patients.

I find it helpful in encouraging behaviour change with my female patients as it makes conversations between them and myself easier, she said.

The guide covers a number of different health factors that can affect a womans cancer risk throughout her life and the simple changes she can make in order to reduce that risk.

Rachel Clark, nutritionist and health promotion manager at WCRF, said: There are so many things that can affect our health on a daily basis that we might not always think about.

For example, having a poor diet, drinking alcohol and not exercising enough can all increase our risk of cancer. However, making small changes can make a huge difference to our overall health and cancer risk.

As a woman and mum, I find it important to be aware of what can affect my overall health so that I can make informed decisions about my lifestyle, said Ms Clark.

This guide has tips for everyone from breastfeeding to eating well and exercising, Id recommend it to all women who want to improve their health, she added.

This guide has tips for everyone from breastfeeding to eating well and exercising

Rachel Clark

To reduce cancer risk, the guide recommends commons sense advice such as maintaining a healthy weight, exercising more, eating more fruit, veg, beans and grains and voiding junk food.

It also promotes drinking less alcohol and avoiding sugary drinks, not relying on supplements, breastfeeding babies if possible and not smoking.

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Guide aims to empower women to adopt 'habits to reduce cancer risk' - Nursing Times

Taking a siesta has been shown to improve the brains ability to learn. Photograph: Adie Bush/Getty Images/Cultura RF

Think of wellness and you may well think of Gwyneth Paltrows brand, Goop: modern, exclusive, quite possibly rubbish. But a lot of what would fall under that banner dates back centuries and has its roots in Europe, not California.

There is a unique wellness culture in Europe, says Beth McGroarty, the director of research at the Global Wellness Institute, a US nonprofit group. It dates as far back as Roman spas and the ancient Greek focus on preventing sickness, not merely treating it. Europe has its own ancient medical thinking and wellness traditions and we dont seem to pay any attention to them.

The continent is also home to some of the happiest, healthiest countries in the world, although the UK doesnt trouble the top 10. So, what can we learn from European wellness practices and traditions?

The siesta, a short afternoon nap, is believed to have evolved in Spain to allow farmers time to rest during the hottest hours of the day. The tradition persists in the country, with work hours extending later to accommodate the break.

A large study in 2007 found that heart diseases were less prevalent among people who regularly took a 30-minute nap, while research in 2010 discovered that an afternoon snooze could improve the brains ability to learn.

Even just slowing down for a short period of time allows you to disconnect from the world and subsequently boost energy, focus and creativity, says Paul Joseph, the founder of the travel company Health and Fitness Travel.

Iceland consistently ranks highly in metrics such as life expectancy and blood pressure, placing third in Bloombergs 2019 healthiest country index, behind Spain and Italy.

The Nordic diet shares some similarities with the life-extending Mediterranean diet, although it is lower in fruit and vegetables, advocating moderate consumption of fat and protein along with canola oil (a type of rapeseed oil), wild berries and root vegetables.

A diet high in fresh fish, and therefore omega-3 fatty acids, is considered key to a healthy diet in Iceland. Haddock, herring and cod including the cheeks and tongues, the most prized parts are all dietary staples. Fermented shark is a national dish.

It is also common for Icelanders to take a daily supplement of cod-liver oil during the winter months, when it is difficult to get enough vitamin D from sunlight alone. The benefits of fish oil and omega-3 are contested, but their proponents say they relieve joint stiffness associated with arthritis and improve the condition of teeth, nails, hair and skin.

Although the use of mud as a beauty treatment was documented in ancient Egypt, with clay from the banks of the Nile being applied to the face and skin to improve appearance and texture, it was popularised in Italy during Roman times fango is Italian for mud.

From there, fangotherapy spread with the Roman empire; mud treatments and wraps remain a common spa treatment across Europe and further afield.

While different types of mud (mixed with mineral or thermal water) are said to have different properties, fangotherapy is most effective as a gentle cleansing treatment and has relaxing, anti-stress effects. These should not be sniffed at: chronic stress affects the immune system and causes high blood pressure, fatigue, poor mental health and even heart disease.

Is there anything the Mediterranean diet cant do? It draws together common food types and healthy habits from several southern European countries, including Greece, Spain, southern France, Portugal and Italy. As such, there is no single definition, but it is typically high in fresh fruit and vegetables, wholegrain cereals, olive oil and unsaturated fats, with moderate dairy intake.

Its benefits have been found to be remarkably wide-ranging: it has been associated with longer life expectancy, a healthier gut, better heart health, protection from disease, lower risk of depression, diabetes prevention and alleviation and even improved athletic performance.

Sauna culture exists across Europe, but it is deeply ingrained in Finland, where there is one facility for about every two people, the Finnish Sauna Society says. The traditional experience is to push yourself to your limit in a communal sauna with a very high temperature, then to immerse yourself in cold water or snow and repeat.

The cold experience is crucial, says McGroarty, with the contrast between hot and cold thought to bring health benefits. She says: It seems to have a strong impact on cardiovascular health.

This is Europe is a new stream of Guardian journalism that investigates the big challenges that transcend national boundaries, and seeks out the solutions that could benefit us all. These are testing times, and crises are not limited by national borders. But then neither are we.

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Scientific studies have found that the effectiveness of this contrast therapy (such as for treating athletes injuries) is questionable, but the physiological effects are such that it persists regardless. As no one knows better than the Finns, it feels good to be really hot, then really cold. As such, icy plunge pools and snow rooms are popular as a chaser to heated or humid experiences at spas worldwide.

Sophrology, a practice of dynamic relaxation, was developed by a Colombian neuropsychiatrist in the 60s, but it took root in France and Switzerland, where it remains wildly popular.

It combines eastern and western influences, meditation, breathing techniques, gentle movement, positive psychology and visualisation to give a sense of being calm and in control.

Although the practice is said to be more dynamic than mindfulness, it has similar benefits, and is said to be helpful in stress management, self-development, preparing for public speaking or even childbirth. French studies have recorded positive effects in helping cancer patients to manage their anxiety, stress and fear.

In the UK, sophrology is taught at clinics in London for about 100 an hour. In France and Switzerland, it is widely covered by health insurance, used by corporate high-flyers and professional athletes (including, reportedly, the French national rugby team) and taught in schools and hospitals.

It is gemtlich in German and gezelligheid in Dutch; in English, you might say smelly candles. But it was the parallel Danish concept of hygge that launched a global lifestyle phenomenon in 2016, with concerted cosiness the suggested solution to a turbulent year of Brexit and Donald Trump.

Hygge relates to a level of cosiness and conviviality that incites a feeling of wellbeing, says Joseph. The core of the practice is to live in the everyday moment and appreciate everything around you streaming the ideas of eastern mindfulness.

There is no easy English translation, but the Dutch word uitwaaien refers to spending time in wild, windy weather usually by going for a walk or a bike ride. By replacing bad air with good air, it is believed to leave you feeling clear-headed and refreshed.

It feels exhilarating wind is distracting, so its sort of meditative, in the sense you cannot think about anything else, says McGroarty.

Many northern European countries have an equivalent of the Japanese term shinrin-yoku (forest bathing), which refers to the restorative effects of spending time in woodland or parks.

Time spent outdoors in any capacity has recorded benefits, such as increasing vitamin D levels, improving mood and focus, encouraging incidental exercise and possibly reducing pain. A 2018 study found that exposure to green space can reduce the risk of type 2 diabetes, cardiovascular disease, premature death, pre-term birth, stress and high blood pressure. Even as little as two hours a week may have an effect.

Comparable to the western coffee break, fika is another simple Scandinavian wellness philosophy that involves slowing down to prioritise social interaction. It is a meal or a meeting allowing for social interaction and stronger relationship bonds, increasing feelings of positivity, calm and creativity, says Joseph.

The meeting can happen at any time of day and preferably several times a day, advises the Swedish government. Although baked goods or sweets are often served, the key purpose is the social interaction.

This factors into other areas of life in Sweden. Herman Rutgers, a co-founder of the nonprofit organisation EuropeActive, notes that group exercise is popular in the country: They like to do things in groups, to be social and to drink coffee afterwards. The country has one of the highest rates of gym membership in the world 21% of the population are signed up to a fitness club.

Building a social component into exercise, by taking a fitness class or working out with a friend, has been shown to increase motivation and accountability and even improve performance. A University of Aberdeen study in 2016 found that people exercised more when they did so with a friend, due to the emotional support.

The concept of wellness tourism, valued by Bloomberg at $639bn, began in Europe centuries ago, says McGroarty. She points to the 200-year-old German tradition of the kur: a commitment to taking a longer break for the purpose of wellness.

From the late 18th century until the second world war, it was common to retire to a sanatorium or a spa for a weeks- or months-long programme of rest, fresh air, bathing and steam. McGroarty likens the best-known of these destinations Baden-Baden and Bad Ems in Germany, Bad Gastein and Bad Ischl in Austria, Bath in the UK to our Las Vegas of health: the places to be and to be seen. Composers and authors would go there to work, while others would go to recover from or avoid illness.

Even today, a two- or three-week-long kur can be prescribed and even paid for through the German (and Austrian) healthcare system, in recognition of the fact that healthy, rested workers are more productive.

The idea of taking a longer break just to be well is at odds with the modern fashion for shorter, high-impact holidays but the pendulum will need to swing back, says McGroarty. She predicts a trend for wellness sabbaticals, as people retreat for longer to recover from the busy world.

Read more:
From siestas to saunas: the 10 European wellbeing traditions everyone should try - The Guardian

was surprisingly nervous when I attended St Michael's Hospital in Dun Laoghaire, Dublin, for my first appointment with my diabetic consultant last week. I had been diagnosed with type 2 diabetes in mid-August of last year and although, as those of you who have read my previous columns know, I made lots of changes to my lifestyle and diet, I wasn't entirely sure it was going to be good enough.

I was also conscious that the blood test which would be central to this visit measures your blood sugar levels over the previous three months; three months that included Christmas and my birthday. On both occasions, while not going entirely mad, I did break some rules. There was some chocolate and some pudding and some custard and some cake. Oh, and some of the most delicious dessert on the planet - the chocolate bombe. My weight loss of just over a stone-and-half had stalled over the festive season and so I was bracing myself to be told that although I had done well, I would need to go back on medication to ensure my blood sugars were kept in line.

Before being ushered into the audience with his holiness the consultant, I saw the archangel Anne, the diabetes nurse who has been so helpful and supportive. Before she even took my weight or blood pressure, she congratulated me, telling me that I had "knocked it out of the park". My blood-sugar levels were excellent. And I cried, just a little bit.

The relief of knowing, definitively, that my hard work had paid off was enormous. And so, I more or less floated into the consulting room where his holiness was flanked by two trainee doctors, one on each side. It was like arriving before a very serious interview panel, when you already had it on good authority that you had the job. But then he told me something that I really didn't expect to hear. I have successfully put my diabetes into remission and all that's needed from now on, is a six-monthly visit to my GP for a blood test to ensure that I am keeping up the good work.

My cholesterol has gone up, however, so I need to take statins, as with my weight loss and healthy diet, it is assumed that this is genetic and not something I can manage alone. But this fact didn't overshadow my great joy and relief. It was a good day.

Unfortunately, putting my diabetes into remission doesn't mean that I can return to being the dessert-diva-cum-couch-potato that I was. My new lifestyle is for keeps, something I realised right from the start.

Looking back over the last five months, I realise that my 'journey' wasn't about a diet or exercise plan. It wasn't about wearing a yoke that told me to move, or counted my steps. It wasn't about signing up for a boot camp or any other punishing-sounding activity. It wasn't even about following any particular diet plan, be it fasting or keto or whatever and yes, I did research them all. No, the secret was finding what worked for me and what I felt I could do forever. The advice of the dietician and archangel Anne was all I needed.

Cutting 'obvious sugar' was straightforward. No more scones, cakes, desserts, sweets and chocolate. But learning that carbohydrates were also a source of sugar was a revelation. I love pasta, rice and potato and my portion sizes were mental, the blame for which I lay at the feet of my brothers who, when we were growing up, never seemed to have enough on their plates.

Too much carbohydrate combined with my allergy to exercise was disastrous. So, from the get-go, I halved the amount of pasta, rice and so on that I was consuming.

Changing my eating habits wasn't easy. The biggest obstacle I had to overcome was my attitude to food, which more accurately could be described as my food obsession. I thought about food a lot. I comforted and rewarded myself with it. It is no longer high up on my list of life priorities.

I also had to recognise the difference between being hungry and experiencing a craving. For example, old me rarely had a lonely coffee. Coffee was always accompanied by little sugary something, which sometimes weren't so little. I have learned to appreciate the taste of good coffee, which up to now had been masked by the luscious delight that accompanied it.

I had been living in total denial about my weight, my fitness and my clearly unhappy body. I had gotten away with it for decades, but I was becoming increasingly unhealthy. Some of the symptoms of my body's unhappiness, such as my sore knees and ankles, were due to my weight and not, as I thought, my age. I was beginning to avoid doing certain things because I couldn't and that bothered me. I nearly got stuck in a bath in Copenhagen two years ago but still I didn't take steps to get fitter. I had great intentions but I never followed through. And now I look back and realise that while some of that was due to laziness, it was also due to fear. Fear of failure. It's much easier to say "I am not bothered" than do the hard work involved in getting healthier.

Diabetes delivered me the kick in the ass I needed and I am determined to keep it at bay. But since sharing my story I have been baffled by a number of people who have been in touch because of a loved one who won't take the disease seriously. Type 2 diabetes is a serious disease. Perhaps because it doesn't have any really obvious symptoms that we don't give it the respect it deserves. I think many of us think that sure it's grand, you take some medication and you will be fine.

But unmanaged diabetes leads to too much sugar in your blood which impacts organs. And that damage is irreversible. By the time you have problems with your eyes or kidneys or heart, it's too late.

I mentioned before that I was a 'happy fatty' but now I wonder. I wasn't too bothered about how I looked because I have always relied more on my 'big' personality. But I wasn't happy when my weight caused me to be breathless when walking, or meant that I avoided stairs and low chairs that I couldn't heave myself out of easily.

But the magical thing is that as soon as I made real, lasting changes towards a healthier lifestyle my body reacted positively and the benefits become apparent.

We went away to a spa for my birthday and for the first time I didn't request an extra-large robe. And getting off the low beds in the relaxation room was not something I had to make a few attempts at. I like this new me. This new life.

I met an old friend last week who I haven't seen in months who said, "I can see old Barbara again" and he was referring to the 1980s version. That will do me just fine.

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'Diabetes gave me the kick in the ass I needed' - Independent.ie

Try something new each week preferably based on a healthy lifestyle such as hiking, visiting a new farmers market, watching a live music performance

As a part of my series about 5 Lifestyle Tweaks That Will Dramatically Improve Ones Wellbeing, I had the pleasure of interviewing Stella Metsovas.Stella Metsovas is a former competitive athlete, clinical nutritionist, speaker, author, and specialist in food science and human nutrition, with over fifteen years of experience in the health and fitness industries. Stella is the founder of Love Live Wild, a lifestyle brand that helps people elevate their everyday with soul-nourishing rituals.www.lovelivewild.com/press

Thank you so much for doing this with us! Our readers would love to get to know you a bit better. Can you share with us the story about how you first got involved in fitness and wellness?

Around 15 years old while training at the elite level for USA Swimming. I realized nutrition would make or break my performance in the pool after having indulged in a donut party before a big swim meet. I recall feeling tired and bloated all day, not knowing what caused this since the day before I turned one of my best time splits in the 100-meter breaststroke. Through trial and error, we realized the high carbohydrate swimmers diet from mostly processed foods was the culprit to performance issues.

Can you share the most interesting story that happened to you since you started your career?

I have worked as a consultant to food brands and commodity groups whove invited me to travel to their locations and learn more about the product. The Norwegian Seafood Council welcomed me to explore their fisheries in beautiful Tromso, Norway. I enjoyed the food and culture very much so!

Can you share a story with us about the most humorous mistake you made when you were first starting? What lesson or take-away did you learn from that?

Sitting in my first office, circa 2006, fresh out of college, wondering how do I market my business I was fortunate to have thrived from referrals early on, but the first few years were tough. Resilience and networking are the formulas to success in any industry. Also, finding a mentor is key.

Can you share with our readers a bit about why you are an authority in the fitness and wellness field? In your opinion, what is your unique contribution to the world of wellness?

The combination of my athletic background, and advocating the Mediterranean diet and lifestyle especially for optimal gut health and wellness. Ive lived the ancestral Mediterranean way every summer in the villages of Greece since I was a little girl. Ive been able to provide my clients and followers an effortless approach on how to integrate these practices no matter your geographic location.

None of us are able to achieve success without some help along the way. Is there a particular person who you are grateful towards who helped get you to where you are? Can you share a story about that?

First and foremost my swim coaches. They instilled a strong work ethic that has helped me professionally in more ways than one. Also, my literary agent, Chris Tomasino, for believing in the authentic Mediterranean way as championed through my book, Wild Mediterranean (Penguin Random House, 2017) that promotes a blueprint of wellness, backed by research.

Ok thank you for all that. Now lets move to the main focus of our interview. We all know that its important to eat more vegetables, eat less sugar, exercise more, and get better sleep etc. But while we know it intellectually, its often difficult to put it into practice and make it a part of our daily habits. In your opinion what are the 3 main blockages that prevent us from taking the information that we all know, and integrating it into our lives?

Firstly, our modern living environment has made the convenience of food both good or the absolute worst attribute to health. You can never replace whole unprocessed foods to easily packaged varieties that make bogus health claims. Also, processed foods change the way you taste the food, making unadulterated meals quite bland on the palette.

Can you please share your 5 Non-Intuitive Lifestyle Tweaks That Will Dramatically Improve Ones Wellbeing? (Please share a story or an example for each, and feel free to share ideas for mental, emotional and physical health.)

Know your water. The consumption of quality water is essential to your health, including our gut microbiome. Unfortunately, a reverse osmosis system can do very little if your tap water is treated with various chemicals. See more here:https://www.who.int/water_sanitation_health/dwq/cmp130704chap8.pdf?ua=1

Take adaptogens for both the body and mind. My top recommendation is to include Lions Mane and Siberian Ginseng.

Try to rise and sleep with the circadian rhythm of the sun and moon. Our hormones depend on quality sleep.

Vary your workouts and try to get outside as often as possible if weather permits.

Try something new each week preferably based on a healthy lifestyle such as hiking, visiting a new farmers market, watching a live music performance

As an expert, this might be obvious to you, but I think it would be instructive to articulate this for the public. Aside from weight loss, what are 3 benefits of daily exercise? Can you explain?

Natural detoxification through breath and sweat that occurs while exercising. Also, depending on the form of exercise, youll feel a sense of stress relief and most likely better sleeping habits throughout the night. Lastly, maintaining leanness throughout the body helps promote a healthy gut microbiome. Since the gut and brain are considered connected, its important to have a balance between the two.

For someone who is looking to add exercise to their daily routine, which 3 exercises would you recommend that are absolutely critical?

Daily sit-ups and pushups. No matter your fitness level, both forms of exercise are imperative to body conditioning. Im also a fan of early morning sun for vitamin D absorption; try to get outside for a hike or jog.

In my experience, many people begin an exercise regimen but stop because they get too sore afterwards. What ideas would you recommend to someone who plays sports or does heavy exercise to shorten the recovery time, and to prevent short term or long term injury?

Soreness after a workout could be an indication of a circulatory deficit. This is why I like to promote movement throughout the day. Training in a gym for 45 minutes and then sitting for the rest of the day and night is not a good preventative formula if you wish to lead a long, healthy life. You might have heard that sitting is hazardous to health since other lifestyle habits come along with sedentary behaviors, such as type 2 diabetes.

There are so many different diets today. Can you share what kind of diet you follow? Which diet do you recommend to most of your clients?

The ancestral Mediterranean diet as presented in Wild Mediterranean. I encourage the value of intermittent fasting for gut health and a diet that is heavy on plant-based fibers, combined with quality meats and fats, with prebiotic fibers mainly from ancestral grains.

Is there a particular book that made a significant impact on you? Can you share a story?

The Zone Diet by Dr. Barry Sears. One of the most influential nutritional concepts of the 21st century. Dr. Sears is a prolific researcher when it comes to hormones especially insulin and dietary attributes that trigger inflammation. He pioneered the basic formula 40:30:30, which is still respected in dietetic research today. This book sparked my curiosity 15+ years ago to think beyond a calorie is just a calorie, and to realize that our bodily systems are far more complex than basing a diet off of heat units (i.e., caloric measurements in food).

You are a person of enormous influence. If you could start a movement that would bring the most amount of good to the most amount of people, what would that be? You never know what your idea can trigger.

Elevate your every day through body and mind rituals harvested by Mother Nature. The idea here is to support your internal ecosystem the best way you can.

Can you please give us your favorite Life Lesson Quote? Do you have a story about how that was relevant in your life?

My sports medicine professor: Live long die long; live long die short. You choose. Live long, die long means that you are living longer, but the quality of your life or dying long is not the goal.

We are very blessed that some of the biggest names in Business, VC funding, Sports, and Entertainment read this column. Is there a person in the world, or in the US whom you would love to have a private breakfast or lunch with, and why? He or she might just see this if we tag them

Gary Vaynerchuk. I love his enthusiasm that spreads far beyond a digital media company.

What is the best way our readers can follow you on social media?

Instagram: love.livewild

Twitter: /stellametsovas

Thank you for these fantastic insights. We wish you only continued success in your great work!

Thank you!

More:
5 Lifestyle Tweaks That Will Dramatically Improve One's Wellbeing, with Dr. William Seeds & Stella Metsovas - Thrive Global

Weearnacommissionforproductspurchasedthroughsomelinksinthisarticle.

Every year thousands of us make the pledge to be healthier.

With Lent just around the corner as well, theres another opportunity to ditch the chocolate and snacks, and make healthier food decisions if you want to. But what about a dog diet plan for our furry friends?

If youve never put your dog on a diet plan, now might be the time.

It turns out that as were snacking, our dogs are snacking too. Research conducted by Natural Instinct, the premium pet food brand, revealed that a staggering 90 per cent of us feed our dog food scraps and leftovers. And its not just occasionally, apparently we pass nibbles down from our plates an average of 11 times a month!

As much as this happens because of their big brown eyes and expectant faces, the research reveals another reason. A third of us dont really know what our dogs can and cant eat, and 1 in 3 of us have little understanding of what size meals to feed their dog.

MORE:Is your dog depressed? These are the subtle signs to look out for

This means that without even knowing why, our dogs are piling on the pounds leading to conditions such as heart disease, type 2 diabetes and cancer.

A spokesperson for Natural Instinct says, The last five years has seen a concerning increase in pet obesity, with an astonishing 51 per cent of dogs overweight. It has never been more important to look after our canine friends.

So if youre one of the hundreds of people who want to improve the health and wellbeing of your dog, youre in luck weve got the perfect doggy diet plan.

MORE:What do these different dog sounds mean? Heres what your pooch is really trying to tell you when they make these noises

Just like humans, if your dog needs to lose some weight for the good of their health, its going to be a calories in versus calories out situation. That means lowering their calorie intake and upping the exercise.

Heres what Natural Instincts Doggy Diet Plan advises

Kate Bendix is the author of The Dog Diet. She says, Feed them roughly 2 to 3% of their bodyweight per day making sure the food they get is what they need, not what those begging eyes want.

This means that if your dog weighs 70lbs (roughly the size of a retriever), then you should only be feeding them a maximum of 1.95lbs of food every day.

And that food needs to be healthy. Put away the sausages and bacon, as these types of food are high in fat and salt the two things that will lead to weight gain and health problems for your dog.

Instead, opt for a whole food diet. But importantly, check with your vet for advice on how to safely transition your dog to a whole food diet before making any changes.

If possible, feed your dog raw meals rather than cooked. Raw meals, including meats, are better as they contain plenty of whole proteins, good fats and carbohydrates.

Or if you want to buy whole food for your dog and kick-start their diet plan, why not try store-bought whole food like this Beef and Chicken?

Every dog needs a boneand a treat once in a while!

Credit: Getty

Bones are great for dogs. They help to relieve stress and prevent boredom, as well as help maintain healthy teeth and gums. But remember to choose the right size bone for your dog, always supervise them when feeding and separate any rowdy dogs to prevent them squabbling.

There are some foods that dogs should never eat. While some will just give them an upset stomach and you give you the subsequent clean up, others contain toxins will can be fatal.

When it comes to fitness, going out for a 20-minute walk around the block and letting your dog meander and sniff every lamppost is the best thing, especially if youre strapped for time. Our expert Kate Bendix says, Sniffing is extremely for good mental health, as is the physical exercise and fresh air. Go at their pace and take a moment for yourself too.

Other easy ways to get your dog exercising include:

At the end of the day, as long as there are less calories being consumed by your dog and more calories being burnt off, theyll lose weight!

Continued here:
Has your dog piled on the pounds? Heres how they can lose weight - goodtoknow