Bart Swings Sunday at the International Openingswedstrijden in Inzell, as the third ended up in the 3,000 meters. Swings recorded a time of 3:41.54. This is the training camp for two weeks, with the Belgian national team in the South of germany schaatsoord off.

The victory of the training are often driven for three miles was made to the Norwegian Sverre Lunde Pedersen is in a strong 3:39.79. The Dutch veteran, Douwe de Vries was second in 3:40.23.

the day after her first 500 meters in under forty-five seconds, and ended Stien Charles the ninth, in 40.17. Designer Purse, the age of thirteen, has improved her best time to 40.64. The victory went to the Dutch Ireen Wst is at 38.74.

In the 1,500 meters, brought Charles to a personal performance of 2: 04.26 (xiv). Even here, the victory will go to schaatslegende Wst in 1:54.79. In the 3,000 meters was a Bag of the seventeenth in 4:16.88, also a personal best. The Dutch, Melissa (Female, won in 4:01.07.

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Bart Swings schaatst the prices, and set a new personal best for the talented and Stien Vanhoutte - Wire News Fax

The Reset This PC feature has been around since Windows 8, but its changed a lot since then. Microsoft keeps making it better and better, and its easy to miss all the improvements. Cloud Download is just the latest, most visible one.

The Reset This PC feature makes it almost like you just opened your PC for the first time, according to Microsofts Aaron Lower, a project manager in charge of Recovery at Microsoft, in a Windows Insider webcast. If youre selling or giving away your PC, you can erase your files and even wipe your drive so your data cant be recovered. If youre experiencing a PC problem or just want a clean Windows system, youll get that fresh Windows OS.

When resetting your PC, you can choose to either keep your personal files or have them removed from your PC. Either way, Windows will remove your installed programs and give you a fresh operating system.

To reset a PC, head to Settings > Update & Security > Recovery or choose the Troubleshoot > Reset This PC option in the Advanced Startup Options menu. This menu opens if you have problems booting your PC, but you can also open it by holding the Shift key while you click the Restart option in the Windows Start menu or on the login screen.

Under the hood, Windows will gather the files it needs and basically create a new Windows installation. It will migrate your personal files, if you choose, as well as hardware drivers and preinstalled applications to the new system.

RELATED: Everything You Need to Know About Reset This PC in Windows 8 and 10

Windows Recovery goes a long way back. Recovery partitions began in Windows XP and were also used by Windows Vista and Windows 7. These were separate partitions containing a compressed copy of Windows and the manufacturers customizations, and you could restart your PC and boot into them to restore.

On Windows 8, the Reset This PC feature exposed the recovery feature in a standard wayPC manufacturers didnt have to build their own recovery features. While Windows 8 didnt use a recovery partition, it supported recovery images that it restored from. You could even replace the recovery image with your ownfor example, uninstalling

On Windows 10, the Reset This PC feature has always worked differently from how it did on Windows 8. Windows 10 uses imageless recovery. Instead of having a recovery image take up space on the drive, Windows 10 creates a fresh copy of Windows by assembling files present in the Windows installation. This means no storage space wasted on a separate recovery partition. Also, any installed security updates are preserved and not discarded, so you dont have to update everything after going through the recovery process, as you did on Windows 7.

Fresh Start is now integrated into Reset This PC. This lets you restore a Windows 10 PC without restoring all the manufacturer-provided softwaresome of which might be useful, but much of which is definitely bloatware that clutters and slows down your PC.

Previously, this feature was hidden. You had to go through Windows Security to find it. Lower said this project was a parallel effort alongside Reset This PC at Microsoft. It uses the same recovery tech as Reset This PC under the hood but doesnt restore those manufacturer-provided applications.

To use this, youll be able to go through the Reset process, access additional options, and deactivate the Restore preinstalled apps? option. This will make Windows perform a Fresh Start without the manufacturer provided softwarelike reinstalling Windows.

Microsofts Lower called the Windows Security option a secret squirrel entry point and said Microsoft would be discontinuing it. It makes sense for Fresh Start to be integrated into Reset This PC rather than being buried in Windows Security, which is an almost entirely separate application.

For now, the Fresh Start option is still available at Windows Security > Device Performance & Health. Click Additional Info under Fresh Start and click the Get Started button.

RELATED: How to Easily Reinstall Windows 10 Without the Bloatware

Starting with the October 2018 Update, Windows 10s recovery environment can now uninstall quality updates. These are the smaller updates Windows installs on Patch Tuesday, for example. If an update caused a problem and your PC cant reboot, you can use the Troubleshoot > Advanced Options > Uninstall Updates option in the Advanced Startup Options menu to restore it rather than digging through a Command Prompt window and looking for the most recent installed KB.

The Uninstall latest quality update option will uninstall the last normal Windows Update you installed, while Uninstall latest feature update will uninstall the previous major once-every-six-month update like the May 2019 Update or October 2018 Update.

This feature may sound pretty technical, and few people may use it, but theres some good news: Windows will automatically use it when it detects a problem with an update. So, if an update renders your Windows 10 system unbootable or causes another major issue, Windows 10 will automatically uninstall that quality update when it goes through the restore process. You dont even need to know this feature exists.

Before this automatic feature, only seasoned administrators who knew what they were doing could uninstall updates from the recovery environment.

Cloud Download is the latest exciting feature. As Lower writes on Microsofts blog, the standard imageless recoverynow known as Local Reinstallcan take more than 45 minutes and cannot always repair Windows if the installation is in a really bad state or is too corrupted.

The new Cloud Download feature will let you reinstall Windows from the cloud rather than using your local copies of files. If you have a fast internet connection, it can be faster than using Local Recoveryand it can be a more reliable way of recovering Windows, too. Its just like using the Media Creation Tool to download Windows onto a USB stick and restore your OS, but its built right into Windows 10, and you can do it in a few clicks.

To use this feature after Windows 10s 20H1 update becomes stable, head to Settings > Update & Security > Recovery > Get Started. After selecting either Keep my files or Remove everything, youll be prompted to choose Cloud download or Local reinstall.

Lower explains how it works in more detail on Microsofts blog. It works like you might expect it to. Windows will download the files it needs from Microsofts servers, create a new root operating system folder, migrate files like drivers from your current installation, and then swap the operating systems root folder.

RELATED: Microsoft Explains How Cloud Download Reinstalls Windows 10

In the future, Microsofts Lower said that Microsoft would be simplifying the overall interface by removing those secret squirrel entry points like the Fresh Start button in Windows Security.

Also, he said he hoped to do more with Cloud Downloadrather than using the machines local hardware drivers during the reinstallation, he would like Windows to download the latest, freshest hardware drivers instead. Thats just an aspirational goal, and theres no guarantee Microsoft will do this.

Lower also said hed be interested in whether people would want Cloud Download to let them upgrade to newer builds or downgrade to older builds, so thats another possible feature for the future.

Whatever Microsoft ends up doing, Windows recovery has already come a long way from even the days of Windows 7, when you had to use a manufacturer-provided recovery partition or just reinstall Windows from scratch.

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How Windows 10s Reset This PC Has Gotten More Powerful - How-To Geek

Behind the gates of Wat Yannawa temple, barefoot monks emerge, their saffron robes a pop of color in the early morning light. From the youngest to the oldest, they do this same routine every day: collect alms, or offerings, from the Buddhist faithful.

In metal pails that sway near their hips as they walk, they collect food, drinks and the occasional cash donation for the temple. They pray with the person who offers it, and then return home to prepare the meal with what they've been given.

More than 90% of Thailand's population follows Buddhism and the monks here are held in high regard, but there is growing concern about their health: Thailand's monks are gaining too much weight.

Thailand's National Health Commission Office says there are nearly 349,000 monks in Thailand, and almost half are considered overweight or obese.

There are several factors, but it largely centers around the morning routine -- and the changing nature of the offerings placed into the monk's pails.

The monks aren't able to control their own diet -- it's at the mercy of the offerings they receive each morning. Traditionally, those alms are calorie-rich foods, either processed or homemade -- with the Buddhist faithful wanting to offer something of high value and taste.

The monks are also forbidden from eating anything after 12 p.m., having only one or two meals a day between the hours of 6 a.m. and noon.

This means it's hard for monks to change their diet.

Professor Jongjit Angkatavanich, a pharmacist, dietician, and nutritionist who has been studying the health of Thailand's monks for the past eight years, describes the situation as a "ticking time bomb."

"When we look at the obesity rate, it's kind of like the first landmark that we used as an indicator," Jongjit said.

The monks are experiencing conditions such as diabetes, high blood pressure, eye issues and osteoarthritis in knees, but they know very little about them.

For example, one of the most shocking things Jongjit has seen is monks with amputated toes and feet because of diabetes, but the monks had no knowledge of the condition -- many had never even heard of diabetes.

A taste for soda

Obesity rates among Thailand's monks are higher than the wider population -- 48% of them are obese compared to 39% of the Thai male population, according to Jongjit's research. While people might think the monks are simply eating more, Jongjit said that isn't the case. The monks consume 150 less calories than Thai men.

So what's happening to Thailand's monks?

"After midday, they have to rely on a drink or beverage," Jongjit explained. "It has changed over time, from the ancient time -- right now, it is a soda, a soft drink, a sweetened beverage."

What's more, she said, is the monks often consume the sugary drinks on an empty stomach. "The sugar in the liquid is absorbed faster," she said. "It means the effect or consequence of the added sugar is even worse for a monk."

To complicate matters even further, the monks aren't supposed to exercise -- it's considered vain. Navigating those restrictions is an important part of the long-term solution.

Somdet Phra Mahathirajarn is the Abbot of Yannawa temple -- its highest-ranking monk. He's been leading the charge in implementing changes suggested by Jongjit and her team, including finding a way around the exercise restrictions and healthier menu options for the novice monks' midday meal, as the novices get one meal prepared by the temple before noon in addition to the morning alms.

"We consider their intention" when it comes to exercise, he said, allowing exceptions for health reasons. "My department has to coordinate with the government to dispatch mobile medical units to educate the monks, so they can learn about proper exercise, proper rest and proper living."

Keeping track

One of the mobile medical units arrived later that day. A fleet of health workers armed with scales and blood pressure cuffs descended on Yannawa temple, measuring and tracking the health of the youngest novice monks. From blood sugar levels to weight and body mass index, the numbers are recorded and entered into a database -- no small task, considering the sheer number of temples and monks in Bangkok alone.

"We started this health check-up for the monks in temples all over Thailand, and especially in Bangkok," said Dr. Somchai Teetipsatit, director of the Health Promotion Division for the Bangkok Metropolitan Administration. "We have 454 temples in Bangkok, with about 16,000 monks."

To cover everyone, both public and private healthcare clinics are involved, spurred on by a unique health charter implemented by the government and the National Health Commission Office in 2017. The goal is to teach not only the monks, but the public, about proper nutrition, so they can take care of each other.

Phupha Srichalerm is a 17-year-old novice monk from a province in southern Thailand. He's been studying at Yannawa temple for nearly five years, and now his Buddhist education also includes nutrition.

"It's good because it makes me aware about diet," he said. "I've changed my dietary habits." For starters, he's begun swapping out the sugary afternoon drinks in favor of water. Otherwise, he now understands that the risks of obesity and the diseases that come with it are serious.

In the eight years since Jongjit first started this work, she has seen some progress.

"We started small," she said. "But we have to spread [the message]. Now we call it 'one temple, one hospital.' And with this national health strategy, we will distribute our [educational] media to at least 11,000 hospitals in Thailand -- from the main hospitals in the provinces to the primary care district hospitals, the roots of our community" -- going to the root of the community, to help the heart of the community.

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Why Thailand is putting its Buddhist monks on a diet - CNN

STATEN ISLAND, N.Y. -- An alleged Lucchese soldier planned to escape federal jail with the help of some unusual tools: Kool-Aid, dental floss and a high-fiber diet, according to the New York Times.

Christopher Londonio, 45, of the Bronx, started plotting his escape while awaiting trial in a 2013 murder case, according to the published report.

Londonio was planning on using dental floss to cut through the glass of his cell, which his mother smuggled into Metropolitan Detention Center in Brooklyn, and a diamond-tipped hacksaw blade to remove the steel guarding in front of the window that he was able to get through a sympathetic priest, according to the Times.

But in order to be able to fit through the home-made hole, Londonio figured he needed to lose weight -- hence a diet high in fiber and an exercise-regiment of plenty of sit ups, the Times wrote.

The thoroughly-planned escaped was detailed in an FBI report first obtained by Jerry Capeci of Gang Land News, the Times wrote.

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Report: Alleged Mafia soldier planned to escape jail with the help of floss, a priest and a fiber diet - SILive.com

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

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

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

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

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

Whats The Difference Between type 1 and type 2?

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

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

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

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

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

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

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

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

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

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

Check also the4 tips to lower stress.

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

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

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

He also explained

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Monday:

Tuesday:

Wednesday:

Thursday:

Friday:

Saturday:

Sunday:

Repeat the routine on Monday.

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

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

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

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

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

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

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

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

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

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

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Why Exercise Is Non-Negotiable For People With Diabetes - FitnessVolt.com

Gregg Wallace is a television host known for presenting Masterchef and appearing on Strictly Come Dancing. He has been on the small screen helping a family make healthier choices on the BBC show Eat Well for Less?. It is clear the television presenter has also taken the health tips into his personal life as he has recently transformed his figure. Gregg has revealed a three stone weight loss in the past - what did he do to shape up?

In a recent Instagram post, Gregg treated fans to a picture of his six pack abs captioned getting there.

One fan questioned: Well done, what does your diet consist of?

The presenter replied to the comment: less fat n booze. (sic)

Another asked if he had a personal trainer to which the presenter replied yeah.

Gregg recently used his social media account to share his fitness stats, revealing in an Instagram story he had slimmed down to 12st 3lb.

The presenter also told fans he had slimmed down to have a body fat percentage of just 18 per cent.

In the past, the Masterchef host has opened up about his weight loss and explained he made healthy versions of his favourite meals to shape up.

Speaking to The Sun, he said: "Im a huge fan of curries, chillies and stews and it is still possible to lose weight and eat hearty meals.

Think about cooking with meats such as chicken and pork all the things that dont have much fat.

Use lean mince to make chillies, fill up with tasty stews stuffed full of healthy, low-calorie veg.

See the article here:
Gregg Wallace weight loss: TV host used this diet plan to shed 3st - what did he eat? - Express

A lot of us are guilty of reaching for pasta or binging on bread.

But science is showing two-thirds of Australian adults are overweight or obese - and carbohydrates are often the culprit.

Watch the full story above.

After revolutionising our diets with his best-selling cookbooks, CSIRO scientist Professor Grant Brinkworth is here to give us a health overhaul.

More on 7NEWS.com.au

"The evidence is there now," Brinkworth said.

"At the CSIRO, we're all about delivering evidence-based programs," Brinkworth said.

"And the evidence shows that dietary plans that are lower in carbohydrates and higher in protein and healthy fats is not only an effective weight loss strategy, but much better for improving your blood glucose and heart health, and also reducing the amount of diabetes medication that you require."

"A lot of people really want to follow this sort of plan, but they're time-poor," Brinkworth said.

"So what we've done is create 100 new delicious recipes that are focusing on quick and easy options - so recipes that can be cooked and prepared in less than 30 minutes.

"There's also recipes that include less than 10 ingredients, so you can throw them together and make them really quickly."

"We know from evidence that all fats aren't equal," Brinkworth said.

"While some saturated fats still cause an increased risk of heart disease, it's actually the healthy fats - the mono and polyunsaturated fats like olive oil, avocado and oily fish - that can actually help to reduce your risk of heart disease."

"Our recommendation is still to exercise for about 30 minutes a day," Brinkworth said.

"But what we've shown with our research is increasing the amount of resistance exercise is a really effective approach to do with the CSIRO low-carb diet to improve your health."

Find out more about the CSIRO Low-Carb Diet: Quick and Easy recipe book here.

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CSIRO reveals why a low-carb diet and resistance exercises are the key to good health - 7NEWS

About one in eight U.S. women (approximately 12%) will develop invasive breast cancer over the course of her lifetime, according to BreastCancer.org. Even though it is common, there are steps women can take to help lower their risk of developing breast cancer.

This content is sponsored byMedStar Washington Hospital Center.

About one in eight U.S. women (approximately 12%) will develop invasive breast cancer over the course of her lifetime, according to BreastCancer.org. Even though it is common, there are steps women can take to help lower their risk of developing breast cancer.

There are certain lifestyle modifications that can help reduce womens risk for getting breast cancer, said Dr. Ami Chitalia, a medical oncologist at MedStar Washington Hospital Center. The lifestyle changes include eating a healthy diet, exercising regularly and maintaining a normal weight all of which have been linked to breast cancer risk, she said.

A healthy diet is one that includes whole grains, fruits, vegetables and lean meats. Still, allfoods are OK in moderation, Dr. Chitalia said.

So far, there is no clear link between breast cancer and red meat intake or sugar intake, she said.

When it comes to exercising to help reduce the risk of breast cancer, Dr. Chitalia recommends at least 30 minutes of aerobic exercise four or five times a week.

Limiting tobacco and alcohol consumption can also be a good choice when it comes to reducing the risk of breast cancer, Dr. Chitalia said. A study has shown an increased risk of breast cancer with smoking, but in premenopausal women only; however, other studies have shown this may not be true. Still, Dr. Chitalia says tobacco use is linked to other cancers and can complicate healing after a breast surgery.

Heavier consumption of alcohol, considered to be four or more drinks per week for women, has been associated with some breast cancers as well, Dr. Chitalia said.

In addition to lifestyle modifications, its also important for women to perform breast self exams and schedule routine mammograms.

Screening mammograms will not reduce a womans risk of developing a breast cancer, but it may help find a cancer at an earlier stage where treatment may be easier to go through and there is a better chance of curing the cancer.

Dr. Chitalia recommends that women perform breast self-exams on a monthly basis, ideally when their breasts are less tender and there are fewer changes to them like during a menstrual cycle.

Women who have a family history of breast cancer or a genetic mutation that may predispose them to breast cancer may want to do more to make sure breast cancer is not in their future. Women with a family history of breast cancer should talk to their physician about when to start screenings because they may be recommended at an earlier age than most women.

Women who carry a genetic mutation for an increased risk of breast cancer should work with their physician to determine the best screening and monitoring strategy for them. Also, they should get information about risk reduction surgeries.

There have been numerous patient success stories that Dr. Chitalias practice has been a part of, she said. Often women visit their primary care doctor or Ob/Gyn if they find a lump in the shower or during a breast self-exam. The doctor usually recommends the women get a diagnostic mammogram, an ultrasound, instead of a screening mammogram to expedite the process. And from there, the women are referred to Dr. Chitalias practice.

MedStar Washington Hospital Center can help reduce a patients risk of breast cancer with innovative technology and expert staff, Dr. Chitalia said.

We offer state-of-the-art equipment and imaging techniques including MRI guided biopsies, which are sometimes needed and are only offered at select imaging centers. In addition, we offer comprehensive care so that in case something is found, such as a breast cancer, we have a large multidisciplinary team including nurse navigators, radiologists, surgeons, radiation doctors and medical oncologists who focus on breast cancer such as myself, she said.

We also have dedicated breast radiologists who have expertise in reading breast imaging such as mammograms and ultrasounds. Above all, our nurses, technicians and staff are kind and caring and aim to make a patients experience as smooth and comfortable as possible.

Read more and listen to a podcast with Dr. Chitalia here.

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How women can reduce their risk of getting breast cancer - WTOP

Paul Hollywood is currently a judge on the cooking show, The Great British Bake Off, which he has appeared on for nearly ten years. Kicking off his career as a teen in his dads bakery, Paul has since worked as the head baker in a number of hotels. Although he samples cakes and pastries for a living, the successful chef has managed to slim down in recent years. He explained cutting back on alcohol and exercising regularly helped him get into shape.

Opening up about his transformation, Paul explained his weight loss journey began with plans to improve his health and shed two stone.

He opened up about how cutting back on alcohol and increasing his water intake helped him slim.

Speaking to The Sun, Paul explained: I don't have to go out now, I just drink water all day. I promise. It's helped shift a few pounds too.

As well as replacing alcohol with water, he changed his lifestyle by adding in exercise and trying to cut back on calories.

Paul revealed how getting the help of a personal trainer encouraged him shake up his diet and fitness routine.

In 2016, he told the MailOnline: Im on a healthy eating spurt right now. Im not thin but Im on my way there.

Its not a diet, Im just reducing my calorie intake and Im seeing a personal trainer and boxing and weightlifting about three times a week.

He previously spoke out to say he mixed boxing three times a week with weight training to stay fit.

However, the baker explained he did not completely cut out treats when changing his routine.

I dont like people who say you shouldnt eat cake or bread if you want to lose weight, he added.

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Paul Hollywood weight loss: Bake Off judge used this trick to slim - what did he do? - Express

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

We can assume two things about people reading this article:

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

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

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

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

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

Fasting is a type of cyclical diet regime

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Start with some light exercising at the beginning

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

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

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

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

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

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

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

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

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

Originally posted here:
How to lose weight with fasting: intermittent fasting can help you lose weight fast - T3