Organic groceries can cost you more than twice as much as conventional groceries. For example, you could get a basket filled with conventional chicken, eggs, milk, zucchini, carrots and apples for $10.68. But if you bought the organic versions of those same products, you might pay $24.21, according to Consumer Reports. Yet many people would like to buy organic, either for the health of their families or the health of the planet.

"When my family began this adventure in eating whole and natural foods, we experienced sticker shock," said Chrissy Pate who runs the savings website BeCentsable.net. "So, I did some research and found that great benefits could be had from making some smaller changes in the right areas."

Pate found that you don't have to spend your "whole paycheck" to go organic. Instead you can graze through a variety of strategies and do quite well. There are simple, practical ways to get deep discounts on organic products. Here are 10 methods:

1. Prioritize your organics.

The Consumer Reports' Food Safety and Sustainability Center says produce is the highest priority thing to buy organic, to avoid pesticide residues. But even within that category you can cut costs with this loose guideline: If a fruit or vegetable has a protective peel that you do not eat, buying organic is less important.

Consumer Reports says organic poultry, meat and dairy are of medium to high importance, to avoid antibiotics and hormones and to get the most nutritious benefits. Lowest priority are packaged foods, since they are highly processed even if they're organic.

2. Try a regular store.

You don't have to go to a specialty store for organics. Conventional grocery chains like Safeway and Giant have devoted more and more space to organic foods as their popularity has surged. Their organic prices are often fairly close to their regular prices, but shop and compare to make sure. Also watch out for conventional and organic produce that are displayed next to each other, as store misters could spread pesticide residue from one to the other.

3. Try a small store.

When Consumers Checkbook shopped for organic produce, for example, it found that prices at Mom's Organic Market were eight percent lower than those at other Washington-area grocery stores. Trader Joe's stores are small but carry many organic foods. When MarketWatch compared Trader Joe's prices with those of three other stores, it said "Trader Joe's was by far the cheapest."

Produce guide: The dirty dozen and clean fifteen

4. Try a big store.

Costco boasts that its Kirkland Signature Organics line will save consumers 20 percent. Walmart is now the biggest seller of organics in America, and since it's known for its rock-bottom prices, it's worth a look. Target stores, especially Super Targets, have also made a huge investment in organics.

5. Shop online.

I tested online grocers for a "Dr. Oz Show" segment and found that Thrive Market was promising. A month's worth of snacks for a family of four was $46, compared to $61 at a specialty grocery store. An intriguing newcomer is called Brandless.com. Brandless sells page after page of organics and every product is $3! As you can guess from the name, the products are simply packaged, no-name items.

6. Go generic.

Regardless of whether you are shopping at a conventional, big, little, or online store, generic organics are another way to save. For example, Safeway has it's "O" brand and Whole Foods' house brand is called "365." Consumers Checkbook found that often these generic organics were cheaper than the equivalent name-brand conventional foods. The website Cheapism.com found 200 Whole Foods 365 foods that were less expensive than equivalent products at regular grocery stores.

7. Use coupons.

Yes! Organic coupons do exist. "Don't be fooled into thinking you can't get coupons on these types of items," said Pate. "There is a growing customer base for organic foods and, as a result, companies are competing harder to get your business!"

Most coupons offered for things like spaghetti sauce are good for the company's conventional sauces or organic sauces, even if the conventional sauce is the one pictured on the coupon.

The other trick is to simply search the name of an organic brand you like and the word "coupons" and see what's out there. I found five different coupons for Annie's Homegrown products this way and even a coupon to receive $1 off of Earthbound Farms organic lettuces. You can also sign up for your favorite organic brands' newsletter. They often contain generous coupons. Bonus tip: Create a separate email address just for shopping to avoid clogging up your main email account.

8. Save on nonfood groceries.

Get other products for little or nothing and then spend the money saved on organics. This is possible if you match coupons with sales or stack multiple coupons together. Thanks to websites that find the deals for you, it's not hard.

For example, as I write this you can get shaving cream and deodorant for free at CVS, shampoo and Kleenex for free at Target, and Band-Aids and tape for free at Walmart. Several of these deals even allow you to make a profit by combining coupons and sales and getting cash back.

9. Go natural.

There are three tips within this tip. The first is to shop seasonally because produce, in particular, is far less expensive when it's in season. Second, why not grow your own? This year I spent $31 on seeds for my small garden, and I estimate it's generated many times that in organic veggies. The third idea is to join a CSA, which stands for Community Supported Agriculture. You are basically subscribing to a local farmer and usually go to a central location weekly to pick up a box of organic food. I once compared a local CSA's prices with grocery store prices and found they paid $11 less for their box of nine vegetables.

10. Know your labels.

Finally, make sure the food you are buying is all you hope it is. The reliable labels to look for are "USDA Organic," "Certified Organic" and "100% Organic." "Made with organic ingredients" means a product has to be only 70 percent organic. Terms like "cage-free" aren't tightly regulated, so you have to rely on the producer's integrity. Even the terms "natural" and "all-natural" are misleading because they have no government force behind them.

Here's the proof that it works: I put together an all-organic grocery list that included milk, three yogurts, peanut butter, eggs and lettuce mix. If I paid full price, my tab would be $35.55. But by combining several of the strategies above -- warehouse buys, generics and coupons -- I was able to get this basketful of food for just $22.80. That's a 36 percent savings -- and a relief.

Leamy is a 13-time Emmy winner and 25-year consumer advocate for programs such as "Good Morning America" and "The Dr. Oz Show."

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10 ways to save on organic groceries - Chicago Tribune - Chicago Tribune

By Katy AskewKaty Askew , 07-Aug-20172017-08-07T00:00:00ZLast updated on 08-Aug-2017 at 11:21 GMT2017-08-08T11:21:12Z

The European Commissions Joint Research Centre (JRC) has developed a new metabolomics fingerprinting methodology that, the researchers say, could be used to authenticate organic food products.

The JRCs findings were based on a multi-year field study of comparative metabolomics combined with chemometry applied to carrots originating from different agronomic environments. Over a four-year period, JRC scientists performed a biochemical analysis on untargeted liquid chromatographymass spectrometry (LCMS) metabolomics of conventional and organic carrots.

Carrot samples of Nerac and Namur varieties were collected directly from fields in the Walloon region of Belgium. The extracts from the carrot samples were analysed using high-performance liquid chromatography coupled with mass spectrometry.

Using what the JRC describes as a strict quality control scheme, the data was subsequently exported for multivariate statistical analysis.

Compounds were identified following guidelines of the Metabolomics Standards Initiative and, with the use of chemometry, the JRC said it was possible to classify samples according to agricultural practices and predict the origin of unknown samples.

Several markers related to carbohydrate metabolism and plant defense mechanism were identified as responsible for the differences between organic and conventional agricultural systems, the researchers concluded.

This is the first time that a metabolomics approach has been used for organic food authentication purposes in a long-term field study and, by using external validation sample sets, to predict the origin of unknown samples.

According to data from organic trade body IFOAM EU, the total value of the EU organic retail market doubled from 11.1bn in 2005 to 24bn in 2014.

Expansion of farmland cultivated under organic standards has not kept pace with consumer-driven demand growth. In 2014, 10.3m hectares of farmland was managed organically, which corresponds to 5.7% of the total utilised agricultural area in the EU. But the annual growth of organically managed land slowed down to 1.1% in that year, IFOAM revealed in a recent research report, Organic in Europe, prospectsand developments 2016.

This imbalance of supply and demand, coupled with the premium consumers are willing to pay for organic products, have the potential to encourage fraudulent organic sales, the JRC warned.

The overall challenge faced by the organic sector is to ensure a steady growth of supply and demand,while maintaining consumers' trust. An element to be considered is the pressure of demand that also increases the risk of fraudulent behavioursor other intentional violations. Not only do they harm consumers' interest and cause economic damages distorting competition, but they can also negatively impact on reputationof organic operators that are complying with the rules, the JRC said.

The European Union is targeting increased traceability in the organic sector in order to combat potential fraud. Earlier this year, a new system to electronically certify imported organic food and ingredients came into effect, with the aim of reducing fraud and collecting reliable data on the sector.

UK-based trade body the Organic Trade Board stressed that organic products are already highly trusted and "welcomed" any efforts to further decrease the risk of food fraud. Organic is one of the most highly regulated areas of the food industry, which gives consumers huge levels of reassurance that what they buy is what they are expecting. We would, of course, welcome anything that can uphold the integrity of the food industry but the certification process for organic itself already makes food fraud an unlikely occurrence,"Anna Rosier, OTB director, told FoodNavigator.

While the researchers noted that further studies are required, they suggested that a pan-European study including greater variability, such as the inclusion of different geographical locations with different pedo-climatic conditions, could allow for the development of robust classification models to be ready for use in food authentication control practices.

Source: Food ChemistryVolume 239, 15 January 2018, Pages 760-770, doi: 10.1016/j.foodchem.2017.06.161"Metabolomics for organic food authentication: Results from a long-term field study in carrots"Authors: E. Cubero-Leon, Olivier De Rudder, et al

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EC battles organic food fraud with 'fingerprinting' test - Food Navigator - FoodNavigator.com

When consumers buy organic, they buy fresh fruits and vegetables.According to a July research report from Mintel, 50% of U.S. consumers say they are most likely to purchase organic fresh produce compared to other food categories like meats/poultry/seafood (41%), juice (39%) and dairy (38%).Nearly one-third (32%) of consumers say half or more of the groceries they buy are organic, while just 29% say they do not typically buy food with an organic or natural claim. As one would expect, the research showed that price was a main deterrent to organic purchase, with 62% saying they would purchase more organic foods if they were less expensive.However one troubling statistic shows a lack of trust in the U.S. Department of Agricultures certified organic seal. Just over one-quarter (26%) of consumers say they trust organic food labels, while just 13% agree that organic foods are highly regulated.Our research shows that organic brands appeal to younger consumers, but there is significant effort required to persuade older generations of the value of organic or natural claims, said Billy Roberts, Senior Food and Drink Analyst at Mintel.Consumers say they purchase organic foods and beverages most often at a supermarket (55%) or mass merchandiser (36%). And 27% agree they would purchase more organic foods if there were more organic options from major brands.

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Fresh produce is the choice for organic shoppers - ProduceRetailer

Have you ever thought about how much time you spend in your car?

On average, Americans face a 50-minute round-trip drive each day just for their jobs, and nearly three-quarters of commuters drive alone. In suburban and metropolitan areas, the commute can be much longer. Even in Aiken, the average commute time is about 23 minutes. When you include driving to work, taking the kids to school, and doing errands, sitting in a car can easily account for an hour or more each day.

You are probably very aware of the time you spend in the car. What you may not know is that sitting in your car can also have negative effects on your health and happiness. This is the conclusion of several studies that examined the relationship between commuting time and indicators of health. One of these studies suggests that vehicle miles traveled is a strong predictor of obesity. In another study, commuting a greater distance was associated with lower levels of physical activity and fitness as well as a higher waist circumference and blood pressure.

This makes sense because spending more time sitting in your car means you have less time to dedicate to being physically active, something we know is good for your health. Add to that the fact that driving is sedentary. There is accumulating evidence that spending more time sitting in the car, at work, or at home is a predictor of poor health, regardless of how active you are the rest of the day.

It gets worse. Many people eat in their cars during long commutes. Much of the time these meals consist of fast food and other prepackaged foodsnot many people eat salads while they drive! Since these foods are typically of questionable nutritional quality and high in calories, this alone can contribute to poor health. The combination of inactivity and eating behind the wheel can easily shift the balance toward weight gain.

Beyond the direct impact on health through eating and activity behaviors, commuting alone in a car is a form of social isolation. Research suggests that this can lead to depression, itself an important factor leading to poor health.

The problems with long commute times are well established and easy to appreciate. Unfortunately, the solutions are not. Most people cant move so they have a shorter commute, and relying on public transportation isnt practical or even possible for many people especially in our area. Replacing driving a car with active modes of transportation simply isnt practical.

Aside from the time requirement, our environment doesnt adequately support active travel imagine how long a 25-minute drive would take on a bike or on foot! Being able to walk or bike requires access to safe bike lanes and sidewalks that connect peoples homes to work, school, and other destinations. Even public transportation increases activity over driving and enhances social connections. Sadly, this infrastructure doesnt exist in most communities (including ours), which were built to support cars, not people.

But we can take steps to undo some of the damage that so much driving can cause. Making activity at other times of the day a priority is a good start. This could include exercise at the gym, going for a walk, or even yard work or housework. When possible, replace car trips with walking or biking. Planning these activities with others can strengthen social connections as well as improve health and fitness. Finally, act as an advocate for changes in the community that will make active transportation more realistic.

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HEALTH AND FITNESS: Driving can have negative impact on health - Aiken Standard

Fasting is not a new concept to humans nor are the benefits newly recorded. Virtually all major religions include periods or elements of fasting throughout the year within their rituals. Many religions use fasting as a means to cleanse not only the body but also the mind.

Many modern-day advocates refer to this process as cleansing or detoxing. Hippocrates (the father of modern medicine), Plato and Aristotle all wrote about and extolled the virtues of fasting.

One of the earliest modern-day investigations into the benefits of intermittent fasting was conducted by the Spanish physician Eduardo Vallejo, who conducted a three-year study of healthy elderly men, some of whom followed a fasting protocol, and who were subsequently compared to others who did not fast. He discovered that those who fasted were healthier on several important health markers.

In 2005, researchers from the Pennington Biomedical Research Center in Louisiana conducted the initial alternate day fasting protocol in a strict clinical setting. These researchers noted that alternate day fasting increased fat burning and promoted weight loss. However, they also noted that hunger did not decrease with alternate day fasting and therefore it may not be effective as a long-term strategy.

Several researchers have introduced low caloric intake on intermittent fasting days such as in one study wherein overweight subjects consumed 320 to 380 calories every other day and consumed a normal caloric intake on the alternate days.

These subjects exhibited significant weight loss, burned more fat and had improved quality of life measures over control subjects who did not adopt the intermittent low calorie fasting days. Other studies have compared both calorie restriction as well as intermittent fasting as tools for weight loss and found that both strategies are equally effective for weight and body fat loss accompanied with metabolic health measures including improved measures of cardiovascular health.

Intermittent fasting is not starvation or a fad diet. If it properly performed, intermittent fasting can be an extremely beneficial and sustainable method to achieve optimal body fat loss and improve metabolic markers. It is important on fasting cleanse days to stay hydrated with water, tea or unsweetened herbal tea. As well, if using calorie restriction days be sure to include high fiber foods to help move things along and help you feel full.

Changing your food intake in terms of quality and quantity is the most important step that you can take to reduce your body fat.

Ive told my clients many times throughout my career that they can exercise until they are blue in the face, but if they dont get their diet under control they wont realize the results that they wish for.

Sure, you will get stronger and fitter, have better balance and endurance and flexibility if thats what you are training for, but to be lean and fit, you need to address the food component and eat for success.

On the flip side, typically when individuals lose weight and dont exercise, but just change their dietary habits, up to a quarter of the lost weight comes from lost lean body mass that is, muscle!

So, by strategically eating, using proven methods such as calorie restriction, intermittent fasting and incorporating a comprehensive exercise program you can achieve an optimal body mass/fat ration that will minimize muscle loss and maximize fat loss. This strategy is also a proven strategy for long-term maintenance.

The exercise component should have both a resistance component as well as a cardio component in order to maximize fat loss and muscle retention.

Cardiovascular training helps you burn more visceral (belly) fat. This is the most dangerous type of fat that exist internally, lodged around the organs and increasing the risk of chronic disease states associated with metabolic syndrome.

Resistance training can help build additional muscle mass and therefore raise the metabolic rate. Muscle requires more energy (calories) and is metabolically more active than fat so your overall daily calorie burn is higher if you develop more body muscle mass. Other aspects of training such as flexibility and balance work round out a comprehensive approach.

Being truly healthy and fit does not come by accident; it takes a concerted effort and requires a lifetime of devotion to ones own well-being and fitness. I urge you to take responsibility for your own health and life your life to the fullest!

Dr. Jane Riley, EdD., is a certified personal fitness trainer, nutritional adviser and behavior change specialist. She can be reached at janerileyfitness@gmail.com, 212-8119 cell/text and http://www.janerileyfitness.com.

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Intermittent fasting, nutritional cleansing - Thegardenisland.com

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This undated photo provide by Jamie Hess shows Jamie and George Hess working out together in New York City. It's tempting to blow off a workout, but getting sweaty with your significant other makes a workout more fun and ups the intensity ante.(Jamie Hess via AP)

FORT LAUDERDALE, Fla. (AP) It's hot and sticky outside, all your friends are at the beach or at brunch. It's tempting to blow off a workout, but getting sweaty with your significant other definitely ups the fun factor and makes it easier to stick to. We asked some of our favorite swolemates (that's internet speak for soul mates who like to get swole, as in muscular or swollen, together) about the creative ways they sneak in a workout and how it has improved their relationships.

GEORGE AND JAMIE HESS FIND NEW FRIENDS THROUGH FITNESS

Fitness has always been the foundation of the Hess' relationship. He even proposed on the treadmill at Barry's Bootcamp class. The couple, who are public relation execs, chronicles their fitness journey to 25,000 Instagram followers through @NYCfitfam as a side gig. They say working out has helped them both lose weight and discover new things. They ran their first 5K three years ago and fell in love. Last year, they ran the NYC Marathon together.

George: "Our date nights are now date days. While most people hire a baby sitter in the evenings, we hire ours on weekend mornings so we can head outdoors and share some fitness time and then grab a quick healthy bite on the way home. It's so much more gratifying for us than having a "date night" dinner where we eat indulgent food and then regret it when our pants don't fit the next morning."

Jamie: "I would recommend finding something you love to do together, like a boot camp or spin class, and then sign up for that a few days a week. Not only does the routine help with consistency, but another cool by-product is making friends as a couple. Now that we have to juggle childcare (meaning they have to trade off mornings at the gym), we set aside time on Sunday nights to go over our schedule for the week to make sure we both get in all the workouts we need. The most important thing is scheduling the workouts and then making them non-negotiable."

GIUILIANA AND BILL RANCIC-MAKE IT FUN

A post shared by Bill and Giuliana Rancic (@billandgiuliana) on Dec 13, 2014 at 4:50pm PST

The Rancics started working out together 11 years ago when they started dating and have been sweating together ever since. Their Instagram feed is full of cute photos of them water skiing, boating, golfing and carb loading at their restaurants RPM Italian in Chicago and Washington, D.C.

Giuliana: "Bill and I recently started playing Pickleball regularly and (we) love it. It's like tennis meets pingpong and is a great workout and can get very competitive as well. We play it on outdoor courts, which is perfect for us since we both love being out in the sun. We also love to hike together or go to the gym together when the weather isn't great outside. He's the best workout partner I could ask for."

In this July 21, 2017 photo provided by Giuliana Rancic, Bill and Giuliana Rancic pose for a photo in Harrison, Idaho after winning a Mixed Doubles Pickleball Tournament. (Giuliana Rancic via AP)

Bill: "Working out as a couple is another way to be together while doing something that is good for you. Even if your workweek is too busy, plan to set aside an hour each weekend to either go to the gym, play a sport or take a hike. At the very least, a walk around the neighborhood is a great way to get some exercise and reconnect."

CELEB TRAINER ANNA KAISER AND HUSBAND CALL A BABY SITTER, SCHEDULE A WORKOUT DATE

She's a fitness trainer to stars like Ryan Seacrest, Kelly Ripa and Shakira. Kaiser and her husband, Dr. Carlos Wesley, who are new parents, love to stay active, especially when they travel. They've been spelunking in Riviera Maya, hiking through the Amazon rainforest; have paired up for a relay mini-triathlon in Montauk, New York, and created their own running tour of Paris and London.

Carlos: "Last Sunday, my mom came over to watch the baby and we headed into Central Park together for 45 minutes. We created an interval workout that alternated between short runs and a series of four exercises. (Run for seven minutes, then pushups, burpees, side planks, teasers, each exercise performed for one minute, then run for six minutes and perform each exercise for 45 seconds and so on.) I monitored the time and Anna led the workout sections. We had the best time and came back to the apartment better parents than when we left."

Anna: "We are new parents and we don't have much time outside of work and baby duties. So it can get frustrating not to get time to focus on ourselves, or one another. Working out not only gets us out of the house, but it helps us get physical together, push ourselves harder than we would if we were solo, and achieve a short-term goal that we have to work toward together. Plus, I think it's sexy to see him work out and push himself."

MIKE AIDALA AND CHELSEY KORUS SAY WORKING OUT TOGETHER IMPROVES TRUST AND IMTIMACY

Don't be intimidated by their crazy impressive moves like one-armed handstands. These stunt masters met on the set of a photo shoot in New York's Central Park and say they are each other's toughest trainers and biggest cheerleaders.

Chelsey: "Mike and I love to keep it playful and completely immerse ourselves in the environments we are in. If we happen to be strolling through the woods, we turn it into a free-running obstacle course. A quick dip in the reservoir turns into a long distance swim to the other side. An afternoon in the city turns into a game of 'can you handstand here?' Living this way together keeps the moment alive with possibilities, not to mention a great workout."

This undated photo provided by Peter Cooper shows Mike Aidala and Chelsey Khorus working on a skill called a Figa in New York's Washington Square Park. (Peter Cooper via AP)

Mike: "When we work out together, especially doing high-risk acrobatic trust moves, it requires us to lean on each other's strength, awareness and flexibility which naturally fosters a closer relationship. She's my teammate. ... Thebiggest benefits of training with your partner are the mental and emotional gains not the physical ones."

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'Swolemates': Fit couples share tips on working out together - Lincoln Journal Star

In the fitness world, the word miracle gets thrown around like a two-pound dumbbell. But when it comes to high-intensity interval training (HIIT), a very short workout, the benefits youve heard about are both legitimate andwell say itmiraculous.

HIIT is a combination of brief, very-high intensity bursts of cardio exercise followed by equal or longer periods of rest. Think 30 seconds to a minute of sprinting, followed by a minute or two of walking or slow jogging. Repeat this cycle for just 10 minutes, and youll complete a HIIT workout.

We now have more than 10 years of data showing HIIT yields pretty much the exact same health and fitness benefits as long-term aerobic exercise, and in some groups or populations, it works better than traditional aerobic exercise, says Todd Astorino, a professor of kinesiology at California State University, San Marcos, who has published more than a dozen study papers on HIIT.

Whether your goal is to improve your fitness, lower your risk for cardiovascular disease, lose weight, strengthen skeletal muscle or help get your blood sugar under control, a few minutes of HIIT seem to be as effective as much longer periods of moderate-paced running, cycling, swimming or other forms of traditional cardio. For well-trained athletes, HIIT may be the best way to elevate your physical performance.

MORE: The TIME Guide To Exercise

One small study of healthy but sedentary people found just one minute total of HIIT performed three days a week for six weeks was enough to significantly improve blood sugar scores and aerobic capacity, a measure of physical fitness. The study participants completed 10- to 20-second bouts of all-out cycling on a stationary bike, each broken up by a couple minutes of rest. The total workout time, start to finish, was 10 minutes.

Other research finds that HIIT may outperform traditional cardio when it comes to fat loss. A HIIT-induced surge in your bodys levels of growth hormones and other organic compounds can increase fat burning and energy expenditure for hours after exercise, says study author Stephen Boutcher, an associate professor of medical sciences at the University of New South Wales in Australia.

It doesn't just work for the young, fit and healthy. Among people with heart disease, HIIT improves cardiorespiratory fitness nearly twice as much as longer stretches of moderate-intensity running, cycling or other aerobic exercises, one review study concluded.

MORE: Why You Dont Have to Exercise Every Day

How can HIIT do so much good in so little time? During very intense exercise, the heart cannot pump enough blood to satisfy all the muscles, says Ulrik Wislff, a HIIT researcher and head of the cardiac exercise research group at the Norwegian School of Science and Technology. This lacking oxygen delivery to the muscles starts a cascade of molecular responses in most organs of the body that produces a greater training response than more leisurely bouts of exercise, he says.

Exercise of any intensity switches on genes that increase the growth of mitochondriathe power generators of the cellsand triggers all of the other beneficial biological changes linked with physical fitness, says Astorino. But to activate these genes with traditional cardiovascular exercises, you have to do fairly large or long bouts, he says. With HIIT, it appears that even very short bouts of training can switch on those genes, so it's an efficient workout.

HIIT can work for a wide range of people. But how you should practice it depends on your fitness level.

The key to HIIT is pushing your heart rate up above 80% of its maximum, Astorino says. Subtract your age from 220 to estimate your maximal heart rate, he says. (A heart rate monitor can provide an accurate assessment. But if youre really sucking wind after pushing yourself, you've probably hit your target, Astorino says.)

MORE: 7 Surprising Benefits Of Exercise

If youre fit, try sprint interval training. After walking or slow jogging for a few minutes to warm up, sprint as hard as you can for 30 seconds, then recover for four minutes by walking or jogging slowly. Complete four to six sets of this sprinting-recovery program. (For an even faster version, keep the warmup, then complete three sets of 20-second sprints, each separated by two minutes of recovery, Astorino says.)

If youre overweight or obese and you havent exercised in months, sprinting isnt necessary (or safe for your joints). Instead, 30 seconds to four minutes of brisk walking on an inclined treadmill or hill should be enough to push your heart rate up into the HIIT zone, Astorino says.

You can also practice these programs with a stationary bike, rowing machine or in the pool. Any form of cardio can push your heart into the HIIT zone, Wislff says. (This fact sheet from the American College of Sports Medicine offers more in-depth details on how to design a HIIT program.)

And yes, HIIT is safe. Wislff and colleagues analyzed nearly 50,000 hours of HIIT data collected from cardiovascular disease patients in Norway. In seven years of data, he turned up just two instances of (non-fatal) cardiac arrest.

He says people with unstable angina or serious heart issues should speak with their doctor first. But, in general, its much more dangerous not to perform HIIT than to perform it, he says.

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Don't Have Time to Exercise? Do This for 10 Minutes - TIME

Instead of neglecting our workout (and the mood-boosting benefits that come from it), we schedule ourselves a little one-on-one workout time with YouTube. The workouts are time-flexible, accessible and expert-led. In other words, its basically a treasure trove of fitness.

A quick search unearths everything from yoga to Pilates to HIIT training routines; whatever type of sweat session you prefer, YouTube likely has it. Thats why we decided to put together a list of our favorite online fitness channels just to help you narrow your search a little bit.

YOGA WITH ADRIENE.Adriene Mishler is the light-hearted yogi behind this YouTube channel. Her yoga videos range from targeted practices for anxiety, depression, sleep and pain (like this one for neck and shoulder relief) to power flows for strengthening and lengthening. Her goofy yet calming presence is enough to make you change into comfortable clothes, drink a cup of tea and relax into a yoga routine.

CASSEY HO OF BLOGILATES.Cassey Ho has been a mainstay on the YouTube fitness scene since she started uploading Pilates videos in 2009. Her website, Blogilates, provides fitness and nutrition advice, along with body-positive inspiration and sporty merchandise.

She specializes in workouts that build and tone muscle using nothing else but your own body weight. The workouts are hard but fun. Her bubbly and outgoing personality almost makes you forget your arms are screaming in the middle of a 15-minute workout (almost). Stay dedicated to her videos, try your best, and youll see real change.

TARA STILES.Although she does have videos fit for beginners, chances are that youll love Tara Stiless yoga videos if youre an intermediate or advanced yoga devotee. Her no-frills approach is quieting, calming and strengthening for both the body and mind. (If youre not super into yoga, check her videos out anyway, because they might majorly inspire you; shes the most graceful human being weve ever seen).

JEANETTE JENKINS.Jeanette Jenkins is a celebrity personal trainer (responsible for training A-listers such as Kelly Rowland) who posts a variety of different workouts designed to increase strength. Many of her videos are extremely short think no longer than 30 seconds just so she can show a few reps of effective moves. Then, depending on how much time you have, you can make it an extended workout, or just do a few circuits. Take this Zumba video, for instance. Its solely concentrated on planks and high knees for an intense cardio sweat.

THE TONE IT UP GIRLS.Karena Dawn and Katrina Scott started their Tone It Up empire to share workout, nutrition, and even lifestyle advice. Many of their workouts take place in front of a beautiful backdrop of the Pacific ocean, so you can kind of feel like youre working out while on a SoCal vacation (better than working out at home, right?).

Theyre also regular Byrdie contributors. Check out all of their stories. (Personally, we love this piece on the 5 exercises you should do if you sit all day).

XHIT DAILY.XHIT Daily is a YouTube channel that regularly posts workout videos ranging from Crossfit to Pilates. The three hosts are incredibly knowledgeable, reminding their viewers how to correct their form and get the most from their workouts throughout.

THE RUN EXPERIENCE.Weve covered yoga, Pilates, and strength training workouts, but this one is for any runners out there. The Run Experience has almost 70,000 YouTube subscribers, to which it shares motivating running tips, tricks, and advice. They have videos on everything from hydration and nutrition to race-day prep. Regardless if youre a runner or not, they share super-effective targeted workouts that are great for doing on the go.

WHITNEY SIMMONS.Simmons posts regularly on YouTube, so youll never be without a new workout to try. The best part? You dont need a ton of equipment. Many of her videos use your body weight, and maybe a dumbbell or two to target specific muscle groups. Plus, she produces videos on healthy meal prep, to keep you going throughout a busy week.

Get the latest celebrity beauty news, runway trends, health and fitness tips, as well as product suggestions from the experts at Byrdie.com.

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FRIDAY, Aug. 11, 2017 (HealthDay News) -- The early life of a very premature baby can be a hectic and stressful time for parents. But once the child is grown, parents are as satisfied with life as those whose babies were born at full term, new European research finds.

"Parents of very premature or very low birth-weight children did not differ in quality of life 27 years later compared to parents who had children born healthy and at term," said the study's lead author, Dieter Wolke.

"This is a testament to resiliency and coping," added Wolke, a professor of developmental psychology and individual differences at Warwick Medical School in Coventry, England.

A very premature baby is one born before 32 weeks' gestation. A very low birth weight is fewer than 3.3 pounds.

Being born very prematurely or with a very low birth-weight is linked to a higher risk of death, long-term health problems and higher costs, according to the study's authors.

These children may have trouble in many areas of life including motor, thinking and memory skills. Some may be unable to live independently as adults. They're also less likely to have a steady job or romantic partner, the researchers noted.

How these factors might affect the parents' quality of life hadn't been well-studied.

To get a better idea of how parents fare as very premature babies grow up, the researchers reviewed a whole-population study done in Germany. They looked at all births between January 1985 and March 1986.

Families of 219 very premature or very low birth-weight babies completed questionnaires for the study, along with the families of 227 babies who were born full-term.

When the children were grown -- average age 27 -- parents completed a quality-of-life survey designed by the World Health Organization.

The researchers found that parents of very premature or very low birth-weight babies were as happy by the time their kids reached adulthood as parents of full-term babies. Among the factors that didn't affect parents' quality of life included a child's disability, academic achievement or how good the parent-child relationship was during childhood.

But the child's mental health and peer relationships while growing up were crucial.

"We found that having good mental health and good peer relationships in childhood makes parents have a more satisfied life. Expressed simply, parents are happy if their children were happy in childhood and have friends," Wolke said.

Another factor seemed to matter a lot to parents, he said, and that was support.

"Families of [preemies] grew stronger together as they needed more help from grandparents, siblings, uncles and friends. Most described how this bonded the family closer together. It is likely this social support helped," Wolke said.

The findings are important for counseling parents, he said.

"There is light at the end of the tunnel they often cannot see with the initial shock and completely appropriate worries of the future at the beginning of their very premature or very low birth-weight child's life," Wolke said.

Dr. Pinchi Srinivasan is director of neonatology at New York-Presbyterian Queens hospital in New York City. He reviewed the study's findings.

"This study is reassuring for parents. Stress is generally in the first year, but we have a lot of support systems now, like early intervention programs and parental support groups," he said.

Both experts said it's unclear if these results would be replicated in the United States. Germany has universal healthcare, they pointed out, so parents there wouldn't have the same stress over medical costs that American parents might.

The study was published Aug. 10 in the journal Pediatrics.

Another recent study, published in JAMA Pediatrics, also had good news for parents of premature children.

It reported that kids born prematurely seem to do just fine in school. Two-thirds were ready to start kindergarten on time, and nearly 2 percent achieved gifted status. Babies born at 25 weeks and later scored only slightly lower on standardized tests than kids who were born full-term.

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Parents of Preemies End Up Just Fine: Study | Health, Medicine and ... - Sioux City Journal

I'm simply saying that there is a way to be sane. I'm saying that you can get rid of all this insanity created by the past in you. Just by being a simple witness of your thought processes.

It is simply sitting silently, witnessing the thoughts, passing before you. Just witnessing, not interfering not even judging, because the moment you judge you have lost the pure witness. The moment you say this is good, this is bad, you have already jumped onto the thought process.

It takes a little time to create a gap between the witness and the mind. Once the gap is there, you are in for a great surprise, that you are not the mind, that you are the witness, a watcher.

And this process of watching is the very alchemy of real religion. Because as you become more and more deeply rooted in witnessing, thoughts start disappearing. You are, but the mind is utterly empty.

Thats the moment of enlightenment. That is the moment that you become for the first time an unconditioned, sane, really free human being. Osho

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Osho Quotes (Author of Courage)