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If youve tried and failed to follow the Paleo diet because a) you dont do CrossFit and b) so many rules , you might be intrigued by its hunter-gatherer cousin, the primal diet.

The primal diet is based on the Primal Blueprint, an eating plan developed by Mark Sisson in 2009. Sisson, a former elite athlete, was searching for a way to stay healthy once his competitive days were over (but without having to endure a ridic training schedule).

He was also focused on healing the chronic inflammation he experienced after years of rigorous training. Through his research, Sisson determined that eating more like our ancient ancestors did might be the key to living a healthy and fit lifestyle.

That meant avoiding sugar and other processed foods while focusing on the high quality stuff, like protein, fiber, and healthy fats.

Our ancient ancestors probably survived by eating foods they could hunt and gather a seasonal menu, if you will. And research has found that this style of diet may help lower the risk of many diseases often associated with poor diet quality.

The main focus of the primal diet is high quality whole foods that are minimally processed (if at all) and organic (when possible). The primal diet encourages eating only the foods our primal ancestors may have had access to, including:

Processed foods are out (sorry, no burgers and fries in the wild), along with grains (like wheat and corn) and low fat dairy products.

The primal diet is not that different from Paleo, but it is for sure less rigid (were listening).

Both the Paleo and the primal diet are built on the idea that our modern-day food habits, particularly in Western cultures, are anything but good for us.

They both insist we wouldnt have so many chronic health conditions running rampant if we simply avoided processed foods (yes, even the healthy processed foods). And both claim that if we ate more like our hunter-gatherer ancestors did, wed be way healthier.

While primal has some flexibility, Paleo is definitely more strict in its rules. Here are the biggest differences between the two plans:

In general, going primal means eating low carb (or at least lower carb). On this diet you completely eliminate foods like bread, pasta, cereals, baked goods, snack foods, and other packaged foods.

The primal diet focuses on minimally processed, whole foods, including fruits, vegetables, protein, raw and fermented dairy, and healthy fats.

Dont worry there is room for some indulgence (although a reservation at Carbone may not be an option). Alcohol is allowed, as is dark chocolate (70 percent cacao or higher).

Heres whats on the EAT list when going primal:

The original primal diet eliminated all processed foods, grains, and legumes. But the opinion on beans and legumes has since changed, and theyre now recommended in moderation.

Anything that comes in a can or box or has a shelf life longer than we do is out too.

Heres whats on the DO NOT EAT list:

So, what can you expect from this diet? Here are the deets on the good and the bad of going primal.

With a focus on whole foods, the primal diet feeds you high quality, minimally processed foods with plenty of antioxidants. In fact, eating like our ancestors may provide serious health benefits.

A small 2009 study found that this way of eating may help improve blood pressure and decrease LDL cholesterol (the bad kind) and triglycerides but this study included only nine people. A 2014 study of 70 postmenopausal women with obesity also found that a Paleo-style diet improved cholesterol levels.

And according to a 2015 study, this type of diet may also help regulate blood sugar levels in people who have type 2 diabetes.

Theres no calorie counting, weighing, or measuring here, which means no stressing out over grams of anything.

This diet is all about flexibility (and its guidelines sometimes change). The goal here is to live that 80/20 lifestyle. If you (and your diet) are on point 80 percent of the time, the other 20 percent is reserved for a few conscious deviations from the plan.

The primal eating plan can be pricey and inconvenient, and the necessary foods may not be easily accessible to everyone. Foods like grains, beans, and legumes are often inexpensive diet staples for folks with a smaller food budget.

While some people might think saturated fat is A-OK, full fat dairy is controversial and may not be a great option for everyone to eat on the regular. Too much saturated fat can be bad news for your cholesterol and could be harmful to those with heart disease.

How much saturated fat is too much?

The American Heart Association still recommends consuming less than 10 percent of your total daily calories from saturated fat. Thats 20 grams or less of saturated fat on average. If youre a primal diet fan, its a good idea to consume saturated fats in moderation.

While the diet has changed its tune on legumes since the original plan came out in 2009, those who follow the initial recommendations may unnecessarily eliminate good-for-you nutrients like B vitamins and fiber.

Raw dairy is the biggest caution sign here. Raw milk may carry harmful bacteria that would have otherwise been killed off in the pasteurizing process.

Those looking to lose weight and keep it off will fare well on the primal plan.

The higher protein and fiber intake from high quality animal protein, fruits, vegetables, nuts, and seeds means primal diet followers tend to feel satisfied on less food. The natural tendency toward consuming less means fewer calories and more potential weight loss.

Those with type 2 diabetes may also find this way of eating beneficial. Again, the focus on high quality protein and increased fiber naturally lends itself to consuming fewer calories (and thus weight loss) and to eating fewer starchy carbohydrates. Both of those changes can help lower blood sugar and improve insulin sensitivity.

Really, though, anyone who wants to eat more whole foods can benefit from this plan. If you currently eat a lot of processed and packaged foods, this is a great way to introduce more high quality foods.

A day of primal eating

So, what might a day of eating be like on the primal diet? With a focus on fruit, vegetables, high quality protein, and healthy fats, lets take a look at what a typical menu could look like:

Breakfast: Two-egg omelet cooked in 1 tablespoon of cold-pressed extra-virgin olive oil and filled with spinach, mushrooms, and onions. Top it off with 1 to 2 tablespoons of shaved Parmesan. Need more fuel? Add a side salad of tomato and cucumbers.

Lunch: Spaghetti squash Bolognese over wilted Swiss chard

Optional snack: Full fat yogurt mixed with berries and a little almond butter

Dinner: Roasted salmon topped with pesto and a side of roasted broccoli and roasted sweet potato fries

Optional dessert: If dessert is your thing, you can grab a cup of berries or a square or two of 75 percent cacao dark chocolate or sip on a glass of red wine.

The primal diet, similar to its predecessor Paleo, promotes eating more like our hunter-gatherer ancestors did.

Eating this way helps you cut out processed foods and eat more whole, unprocessed foods like fruit, vegetables, lean protein, nuts, seeds, and other healthy fats.

Unlike Paleo, the primal diet is fluid and intends to be a guide for healthy living instead of a rigid rule book.

Some possible downsides of the plan are its reliance on saturated fats (like full fat dairy) and the lack of some foods that have beneficial nutrients like fiber, vitamins, and minerals.

The diet emphasizes good-for-you fats. But if you have high cholesterol or any type of cardiovascular disease, you may want to talk to your healthcare provider before trying the primal diet since it includes some high fat foods.

Its a good idea to check with your healthcare provider before starting any new diet to make sure its the best plan for you. A registered dietitian can help tailor the diet to your specific needs and health conditions.

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What Is the Primal Diet? Food List and Day of Eating - Greatist

Ginnie Maurer

Falling Waters

As we continue to live through this pandemic, some may be wondering when the next one will hit. We've already experienced several in the 21st century, so we might as well get used to these events. But how can we each individually take responsibility for our own health so the effects of a widespread outbreak don't affect us and our loved ones with great intensity.

First, we need to know what a healthy being looks like. One who takes dozens of pills daily is most likely treating symptoms and not underlying causes. By starting with underlying causes, we can build our health one step at a time-or more appropriately one vegetable, grain, fruit, bean, and nut at a time. Yes, healthy eating is the cornerstone of a healthy body. Twinkies and potato chips, sodas (diet or otherwise) do not support our wellbeing. In fact these and many other foods do just the opposite. But our health care system seems to be okay with that as few health care professionals are taught much about human nutrition though that is the one thing their patients rely on daily to live.

Additionally, our healthcare system treats diseases after they occur instead of nurturing healthy living so that many of these diseases can be avoided. We have a medical model that supports the use of pharmaceuticals to cure all ills, when in fact those very same pharmaceuticals may be masking underlying causes and may even create illnesses of their own. Pharmaceutical companies don't make money if you can get your "medicine" from the produce aisle or farmers market, so they are invested in getting you hooked on all sorts of pills, potions, and procedures.

We learned the sad truth that tobacco kills long after many people died from smoking-related diseases; do we have to wait years to learn how deadly animal-based foods are to our lives, do thousands/millions need to die before we realize that three times a day we are actively destroying ourselves? No pill can do what you need to do for yourself which is to embrace a plant-based program of eating. In numerous, long-term studies with thousands of participants, plant-based eating has been shown to slow the progress of or reverse our major killers: heart disease, cancer, diabetes, among others No pill can cure you of these diseases but eating a plant-based diet can go a long way in easing symptoms and possibly reversing them. But why wait until you get one or more of these diseases? Start eating a plant-based diet today and you may not be living your life on the edges of health. And while you're healing yourself, you will also be educating your health care professionals on an alternative to pharmaceuticals.

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Healthy eating is the cornerstone of a healthy body - Martinsburg Journal

Submitted by Whatcom Family YMCA

For 40 years, the Lynden YMCA has taught children to swim, developed youth sports skills and teamwork, improved the health and well-being of the community, and built a place of acceptance and fellowship. Though the YMCA remains committed to healthy living, youth development, and social responsibility throughout Whatcom County during these unprecedented times and beyond, the Y has determined it is not financially viable or prudent to reopen the Lynden location for the foreseeable future.

Over the past few years, due to the rising costs of operating the pool and building, this facility has run at a deficit.Unfortunately, the economic impact from the COVID-19 pandemic has made these losses insurmountable, at least until the pandemic has passed.

It is with profound sadness we announce that we are not able to reopen the Lynden YMCA at this time, said Bill Ziels, CEO of the Whatcom Family YMCA. We respect the City of Lyndens desire to reopen the site and understand they may explore leasing the building to other operators. We sincerely hope a solution is found that will enable the facility to reopen and serve the community.

While the Y will not be able to provide a central location in Lynden currently, they are exploring ways to offer programs and services when COVID restrictions are fully lifted.

We know the Y is needed now more than ever to help our communities endure and recover from this crisis. The Y is more than just a placewe are a movement, said Ziels. We greatly appreciate the help and support we have received from the City of Lynden, and we value our long-term relationship.

The YMCA has been a part of the Whatcom community for over a century andis grateful for support during this critical period. Today, they continue to provide vital services such as much-needed childcare and youth enrichment, food delivery to those in need throughout the county, in-person and virtual healthy living classes, and more.

To learn more about the Y, please visit whatcomymca.org.

Original post:
Whatcom Family YMCA Announces that the Lynden YMCA Will Not Reopen - whatcomtalk.com

At Northern Arizona University, in-person courses will resume Aug. 31 with students alternating between remote and in-person classes as determined by theprofessor.(Photo: Northern Arizona University)

The spread of COVID-19 in Arizona is much wider than it was in March, when Arizona colleges shifted to online classes mid-semester to help curb the diseases spread.

But all intend to go back to school in person at some point in the coming months.

Arizonas COVID-19 situation started spiraling, making it a new hotspot and stretching hospital resources thin. In the past few weeks, Arizonas cases and hospitalizations have declined slightly, but arestill at very high levels.

Already, Grand Canyon University and Northern Arizona University have pushed back their in-person fall start dates to allow case numbers to decline. They will start the semester online, then move to in-person classes later.

Arizona State University, the University of Arizona and the Maricopa Community Colleges are starting their semesters in person, with offerings of online, in-person and hybrid courses.

All colleges will look different than they did last fall, before COVID-19 was widespread in the United States. Students and faculty can expect to see social distancing, masks, limited class sizes and extensive sanitizing of common areas.

These colleges face pressures of all kinds in decisions to reopen financial, educational, political and societal. Enrollment in some cases may be lower than expectations, crunching budgets. NAU and UA have had layoffs and planned furloughs in response to potential shortfalls.

Some students say they want to return to campus and that they learn better in person, while others have said theyre too concerned about safety measures to take classes in person. Faculty and staff, who are often older than traditional students and could have higher risk for complications if they contract the virus, have said theyre worried about safety as well.

Arizona colleges have worked on return-to-campus plans for months. Here are the basics of major colleges plans for fall classes.

ASU announced health guidance for the university in June, which includes mandatory face coverings on campus, daily health screenings and social distancing.(Photo: The Republic)

When do classes start: Aug. 20 is the first day of the fall semester. Fall break, which was originally scheduled for Oct. 12-13, was canceled to reduce travel risk, according to the university website.

Online or in person options:Classes will be taught in three waysin-person, ASU Sync and online.

University officials said the majority of all courses offered in the fallwill bea blend of in-person and ASU Sync, meaning students will alternate between attending class in-person and through a live lecture via Zoom.

About 2% of all fall courses, including labs, clinical experiencesand hands-on fine arts courses, that are not conducive to remote learning will be offered exclusively in-person. Courses with more than 100 students enrolled will only be offered via ASU Sync,the university said. As of Wednesday, that amounted tofewer than 4%of courses, they said.

What safety precautions are being taken:ASU announced health guidance for the university in June, which includes mandatory face coverings on campus, daily health screenings and social distancing. Face coverings are mandatory for all students, employees and visitors to the university in all indoor spaces and outdoor spaces where social distancing is not possible, such assidewalks, bike racks, parking garagesand public transportation, ASU officials said.

In addition to cleaning classrooms daily, hand sanitizer and disinfectant wipes will be available to students in classrooms. All on campus students, faculty and staff will receive a "Community of Carekit" with a thermometer and two face masks, the university said in its announcement of CARES Act funds distribution plans.

"Individuals or groups choosing to ignore the rules not only jeopardize their own health, but the health of others and will be subject to a range of appropriate disciplinary action under the Student Code of Conduct," the university said Wednesday."We need all members of the ASU community to do their part and adhere to public health guidelines in order to have a successful semester."

On-campus social gatherings that are not in compliance with health guidance for the fall semester are not allowed, the university said, adding that they also plan to take action against any off-campus social guidelines that are "purposefully designed to disregard public health protocols." It's a policy that has been in place at the university since before the COVID-19 pandemic, they said.

Testing plans:ASU offers a free saliva-based COVID-19 test to all students and employees. University officials said results are typically available in about 24 to 48 hours.

There is no limit currently as to the number of free tests a person can get, they said.

What's happening with dorms: About 15,000 students are currently signed up to live in on-campushousing, university officials said. It's a number they say is in line with previous years.

Early move-in for residential assistants and other arrangements will begin Aug. 1. Maricopa County-based students willbegin move-in the week following, on Aug. 5-9.

The university announced Thursday that all students living in university housing will need to test negative for COVID-19 with a PCR test prior to move-in. They are requiredto upload proof of the test via the ASU Services Patient Portal at least 48 hours prior to their scheduled move-in time, the university said. All other students are encouraged, but not required to get tested for COVID-19 before returningto campus.

Visitors will not be allowed in residence halls and both indoor and outdoor community spaces may be restricted depending on local conditions, ASU said.

On-campus dining will be takeout only with prepackaged, disposable utensils. Touchless payments, physical distancing in lines, Plexiglass barriers and extended hours will also be implemented in dining halls, according to the university website.

ASU also plans to maintain vacant rooms in residence halls for isolation. The university said they will communicate directly with students about isolation requirements, medical advice and information on their recent activities and contacts. The school will then check-in with students who have tested positive at leastdaily, they said.

What school leaders are saying:ASU President Michael Crow saiduniversity officials have worked around the clock to ensure all ASU campuses are prepared to transition into the upcoming academic year.

Crow cautioned that a "dramatic shift" in the virus could change operational plansand said university is prepared to "adapt and pivot," if needed.

"Campus life will look different in many ways and we will all need to make adjustments," Crow said last week. "But with the cooperation and care of every member of the ASU community, I am confident that we will have a successful fall semester."

When do classes start: Aug. 24, 2020 is the first day of the fall 2020 semester at University of Arizona. Though, UA President Robert Robbins said Thursday in a weekly reentry briefing that only about 5,000 students will attend in-person classes in the first week.

Robbins said the university plans a staged launch of in-person classes. In the first week of classes, he said only students in essential in-person classes, such as labs or fine arts courses, as well as classes scheduled to be held outdoors will start in-person instruction. All other classes will be online, he said.

The following week, in-person or flex in-person courses with 30 or fewer students will start in-person courses. Robbins said the university expects about 14,000 individuals to be on campus in week two.

All remaining in-person and flex in-person courses will start in-person instruction in the third week of the semester, he said.

All classes will end the semester online after Thanksgiving break, according to the university's website.

Online or in person options:The university plans to offer classes in four ways: in-person, flex in-person, live online and iCourse.About 50% of courses in each department are expected to be offered in-person, according to an university official.

Information about how each course will be offered is published online for students via their university web portal, they said.

Testing:Theuniversity is implementing a plan called Test, Trace, Treat,which details plans for COVID-19 testing, contract tracing and treatment.

Three different tests are available at UAto diagnose and track the virus: an antibody test, Polymerase Chain Reaction (PCR) test and an antigen test.The PCR test, which is the most accurate test for current presence of COVID-19, will be used for individuals showing symptoms of the virus. The antigen test, which also tests for current presence of COVID-19, will be used to test as many students, faculty and staff as possible when they return to campus. The antibody test is currently available for essential workers, but the university plans to have the test available to students and faculty soon, according to the university website.

What safety precautions are being taken:UA has multiple campus reentry working groups who have workedto develop a variety of safety precautions and procedures, according to the university website.

Face coverings are required on-campus in buildings and outdoor spaces where physical distancing is not possible, the university said. Modified traffic flows, one-way indoor pathways and a reduction of students in classrooms by at least 50% also were implemented to increase social distancing, they said.

The university has also engineered improved air filtration and increased fresh air ventilation in classroom, according to the website. All classrooms will be cleaned at least five days a week and disinfectant and hand sanitizer will be available throughout campus, they said.

University officials acknowledged at a June 16 campus reentry meeting thatthere were concerns voiced about students following necessary public health measures. They said student ambassadors from multiple health departments and programs at the university will lead efforts to educate, inform and encourage peers to follow guidelines.

What's happening with dorms:Move in will start Aug. 14 and last through Aug. 22, according to the university website.

UAPresident Robert C. Robbins said Thursdayabout 5,500 students are still planning to live on campus, about 1,100 fewer students than Robbins said had made deposits for university housing during a June 16 briefing.

The university announced Tuesday that students who have already paid their deposit have three options:living on campus for the full academic year, late arrival and canceling their housing application.Students also have the option to defer their enrollment, the school said.

All students who elect to live on campus are required to take a free, on-campus antigen test, which will be administered upon check-in. If a student tests negative, they will then be allowed to move-in to their dorm. Any student who tests positivewill go to an isolation dorm for a 10-day isolation, the university said.

What school leaders are saying: Robbins continued to emphasize Thursday thatthe university willto monitor public health conditions and adjust reentry plans, if necessary.

"We have a plan and we have confidence that our students, faculty and staff will carry it out," Robbins said in UA's weekly reentry meeting. "But if we see noncompliance or if the public health conditions require it, we will shut this down."

People who don'tfeel comfortable returning to campus will not be forced to do so, he added.

"There are some people who don't want to come back to campus and I understand that," Robbins said."We are not forcing anyone to come back on campus. If you choose to do it, we welcome you and these are the guidelines we will use going forward."

When do classes start: Aug. 12 online, Aug. 31 in person. Northern Arizona University originally planned to resume in person instruction on Aug. 12, but pushed back the start date in reaction to input from a range of stakeholders regarding the universitys reentry plans, according to the schools July 24 announcement.

Online or in person options: Remote delivery through NAUFlex, which features live online lectures through Zoom or Collaborate Ultra, will be the primary mode of instruction through Aug. 28, NAU said in theFriday announcement.

In-person courses will resume Aug. 31 with students alternating between attending class remotely via NAUFlex or in-person based on a schedule determined by theprofessor. Students who want to remain remote for the entire semester will need to submit a NAUFlex Full Remote Request form available on the universitys website by Aug. 3.

Some classes might have required in-person elements. Professors will decide how much in-person instruction is necessary for their classes, the university said.

What safety precautions are being taken: NAU is asking students to complete a daily self-screening checklist, answering questions about potential symptoms for COVID-19. Ifthey answer"yes" to any of the questions on the checklist, they are expected to stay home and attend class remotely.

The school also is asking students to wear a mask in buildings, physically distance, wash hands frequently and complete an online training about a safe return to campus.

Most public spaces will be disinfected at least daily, in accordance with the universitys updated cleaning procedures. Dining areas, for example, will be cleaned at least three times daily.

Testing plans:Campus Health is offering on-campus nasal swab COVID-19 tests, but they are only available to individuals who are symptomatic or who have potentially been exposed, according to the university website. Fees for the test are dependent on the individuals health care provider, NAU said.

The university announced Friday that all students should be tested for COVID-19 prior to arrival and all students who plan to live on-campus will be required to test negative prior to move-in.

Whats happening with dorms: The university pushed back move in dates after announcing the delay of in-person courses. The new move-in dates are Aug. 19 to Aug. 30.

Students will receive an email by July 29 to select a move-in appointment window. Prior to move in, students are required to prove that they tested negative for COVID-19 after July 24. They are then expected to quarantine from the day they test to the day they arrive on campus with a minimum of 10 days in between, according to the university website. The university says it is in the process of creating a portal to submit test results.

Students who plan to live in on-campus housing and who are unable to get tested for COVID-19 prior to move-in will need to quarantine in their residence hall upon arrival until they receive a negative test result.

NAU also is attempting to decrease density in on-campus housing. Triple rooms are no longer available. Most students will share a room with one other person.

What school leaders are saying: NAU President Rita Cheng in her July 24 update acknowledged some people might be disappointed in the adjustment of plans for the start of the fall semester, but emphasized that the health and safety of students, faculty, staff and the community is the universitys priority.

In these complex and challenging times, we are committed to our educational mission and we are prioritizing a healthy living and learning environment that will allow our students to realize their aspirations at NAU, Cheng said.

When do classes start: Sept. 8 online, Sept. 28 in person. Grand Canyon University originally planned to start classes on Aug. 24, but pushed their in-person start date back to give Arizona time to reduce its COVID-19 cases.

Online or in person options: Students will start courses Sept. 8 and spend the first three weeks of school online until transitioning to in-person classes. In-person classes will be a "physically distant blended model of instruction" until the end of the semester, Dec. 18, GCU said in mid-July.

Students cant start online then switch to in-person classes later in the semester, though. GCU said the face-to-face classes have a physical distancing requirement that decreases class sizes which cant be overridden.

GCU has a robust online class offering already because most of its students attend classes online regardless of the pandemic.

GCU is on pace to have its largest incoming class, with more than 8,000 students associated with the Phoenix campus newlystarting this fall and 24,000 overallstudents associated with the campus, GCU spokesman Bob Romantic said. Students have the choice to go to in-person classes, blended learning or online, he said. A few thousand of those traditional students may choose to go online-only for the fall semester, he said.

What safety precautions are being taken: GCU has had 11 work groups formulating its plans for the past few months, Romantic said.

The university is making its own personal protective equipment, including masks.

Cloth masks are required in classrooms, campus restaurants, indoor community spaces and outdoor settings where distancing of at least 6 feet isn't possible, Romantic said.

GCU expects dorms to be near capacity, so the campus hotel may operate as additional housing for those who become ill. The GCU Hotel closed on July 1 to the publicand has already been in use to house students who are required to quarantine when they arrive on campus, Romantic said.

Shared spaces and events will be scaled down or distanced, and class sizes will be reduced to allow for spacing.

In a typical semester, thousands of GCU students would attend a weekly chapel service in the GCU Arena. This semester, the service will be spread among four venues, Romantic said. Starting later also allows for more outside events since the weather is not as hot, he said.

Testing plans:The university canconduct 10,000 COVID-19 tests per month,Romantic said.

Students who are symptomatic or identified through contact tracing as a high-risk exposure to a positive case will be tested, Romantic said. Students can also voluntarily request a test. The university may do surveillance testing if theres a high concentration of positive cases in a particular area, like a dorm floor.

Once students arrive on campus, the university will be able to conduct diagnostic and antibody tests with quick turnaround times, Romantic said.

Whats happening with dorms: Dorms are expected to be near capacity. Move-in dateswill be during the week of Sept. 21 and by appointment.

Students will get an email by Aug. 5 telling them how to pick a move-in appointment. Once they arrive on campus, a group of two to three student leaders will show them their room and check them in. If they want, the leaders can help with unloading and bringing items to a students room.

Fall semester housing costs will be pro-rated to account for the later move-in date, GCU said. Students can also reduce their meal plans, if theyd like.

What school leaders are saying: In July updates to students, GCU said it was working to make sure students were safe, while balancing educational and financial considerations.

Pushing the in-person start date back made sense for those reasons, GCU said.

With the surge of positive coronavirus cases, hospitalizations and deaths in Arizona during the past 30 days, it is incumbent on the University to become part of the solution that puts our state in a better place, a July 22 update said. We also want to ensure our students have the best possible experience once they arrive on campus, and we think we can better accomplish that with the adjusted fall semester timeline. The modified dates will have a significant financial impact on GCU, but in times like these, everyone must make sacrifices for the greater good and the University must do its part.

Reach reporter Rachel Leingang by emailat rachel.leingang@gannett.com or by phone at 602-444-8157, or find her on Twitter and Facebook.Contact Grace Oldham atgrace.oldham@arizonarepublic.comor on Twitter at@grace_c_oldham.

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Arizona's major universities will reopen soon. Here's what they plan - AZCentral

Suppose your goals are to lose weight and to control metabolic health, endurance, and time management. This is a must read!

High-intensity interval training, or HIIT, is a cardio session arranged as short bursts of tough work. To qualify as true HIIT, youll need to push yourself to the max during every set. Numerous studies have shown that working your hardest is vital when it comes to boosting endurance, increasing metabolism, regulating insulin levels and losing body fat. During the intervals, you exit your exercise comfort zone. Heart rate spikes. Breath hitches. HIIT can feel challenging, and this type of workout may require some coaching at first.

HITT is a great all-around activity because it:

Can burn a lot of calories in a short amount of time.

Can improve oxygen consumption.

Tones muscles and builds strength.

Builds endurance, muscle strength and cardiovascular fitness.

In the 1924 Olympic Games, Paavo Nurmi, a Finnish athlete, used interval training in his preparations leading into the games, where he won several gold medals. In the 1930s, we saw the creation of fartlek training from Swedish coach Gosta Holmer. Fartlek was a different type of interval training but still had very similar principles in that it allowed individuals to work at higher intensities. In the 1970s, Sebastian Coe used interval training as part of his preparations. More recently, and probably the most famous protocol which sold HIIT to the industry, was the creation of Tabata training, first used by Olympic speed skaters, in 1996 by professor Izumi Tabata. Tabata would have athletes working flat out for 20 seconds, followed by 10 seconds rest. This was repeated for 4 minutes (eight rounds).

Tyler Ramey, group exercise instructor at the Greater Kingsport Family YMCA, said one of the best things about a HIIT workout is that it is not only super effective but also modifiable, which means it is appropriate and applicable for any fitness levels. The HIIT training style can always be fresh by changing the timing, format, music, etc. to make sure it never gets boring. The nature of easy format changes in HIIT workouts is not only better for the brain but also better for the body. Too often we find ourselves training in the same way, but a HIIT workout is sure to get you out of your comfort zone in more ways than one. Tyler is one of the instructors who teaches HIIT several times per week at the YMCA. For more information and to join the class, visit ymcakpt.org.

With that being said, Healthy Kingsport would like to ask you this question: If your doctor gave you a prescription that would improve your mood, improve energy, keep you mentally sharp, help you manage weight, reduce your risk of disease and injury, extend your life span, and cost little to nothing, youd probably say, Say what? Healthy Kingsport would say a prescription is immediately available and you dont need a doctor to write it for you. HIIT is where its at!

Exercise Almanac is not finished. Next weeks column will discuss weight training. The benefits/downsides and the good-to-knows.

Healthy Kingsport is a nonprofit organization dedicated to creating a community that actively embraces healthy living by promoting wellness, enhancing infrastructure and influencing policy. Aiesha Banks is the executive director. She can be reached at abanks@healthykingsport.org.

Link:
Healthy Kingsport column: HIIT improves fitness by pushing you to your limit - Kingsport Times News

Have you ever wished it was possible to take your favorite fitness class from your living room? Youre not alone according to a recent survey conducted by Samsung Electronics, 76% of respondents say that, since social distancing measures were put in place, they have either started exercising from home or increased the time they had previously spent exercising at home.

Thats why this May, Samsung Electronics launched the Samsung Health Smart TV app, which allows users to utilize their televisions as portals to help keep their minds and bodies healthy from home.

So, what helpful and innovative features does Samsung Health offer on your Smart TV? Samsung Newsroom followed a day in the life of a mother and daughter to see firsthand how the Samsung Health Smart TV app was able to keep them moving and motivated from sunrise through sunset. Weve shared some of the highlights from their day below:

Since they started using Samsung Health, this mother and daughters morning routine has been completely transformed. Instead of rushing around from the moment they wake up, they now start each day with a yoga flow. Thanks to Samsungs routines feature, theyve set a daily alarm which triggers a pop-up message at their preferred time to help them maintain consistent with their practice. With a simple click of the start now button, users can begin their chosen content without the need for further input.

On days they wake up feeling energized and want a bit more intensity, they simply open the Samsung Health app to see a host of top-tier recommendations. Samsung Health provides free access to various content from several premium fitness brands, such as barre3, Fitplan, Jillian Michaels, ob fitness and Echelon. Whats more? The suggested programs are systematically classified and organized on the screen, making choosing the right workout program quick and simple, even for beginners.

After a quick 30- minute yoga routine, theyre ready to start their day.

The daughter returns home, excited to share her workout data with her mother and turns on the TV. With Samsung Health, users can quickly and conveniently display their daily data, which includes total step count, daily activities, and total calories consumed, on the large screen of their Smart TVs. Users can also view these stats on their mobile devices anywhere, at any time, keeping motivated on the go.

Its been a hectic morning full of work, so when a reminder pops up for the pairs meditation break its a welcome one. Samsung Health offers mindfulness content in partnership with the world-renowned wellness app Calm, which offers audio content to guide users into blissful meditation, sleep or relaxation.

Its time for their mother-daughter fitness challenge! For the past week, the duo has been competing against each other to see who will win the muscle endurance training program. Using the Challenge Program feature, users can motivate themselves by comparing their workout stats with their family members and friends. This particular competition ends with the mother claiming a razor-thin victory.

When not competing against each other, their favorite workout of the day is the Balancing Exercise. Because they set stretching as their preference, todays recommended content is the Balancing Your Body program. Samsung Health provides recommendations that are tailored to the users preferred workouts. Whether they want muscle training, dance workouts, mindfulness content or cardio/HITT programs, Samsung Health has the exercise program for them with over 250 instructive videos from an array of premium fitness brands. When it comes to muscle training and stretching, the user can additionally select from beginner, intermediate and advanced versions of the workouts.

Starting with morning meditation through to their evening exercise challenge, the mother and daughter have had a full day of healthy living. Before going to bed, they review their workout stats on the TV and, together, plan for the days ahead.

Their Smart TV displays stats that include daily step count, number of calories consumed and number of active hours. It was easy to meet their personal goals today thanks to Samsung Health providing reminders and easy access to content they need in order to stay healthy. On the days they dont, Samsung Health showcases the stats they should focus on for improvement. As they go over each others stats, they go to bed proud and determined to make tomorrow a healthy day as well.

For more information on Samsung Health, please visit: https://www.samsung.com/us/samsung-health/tv/.

See original here:
Staying Fit at Home With Samsung Health on Your Smart TV - Samsung Global Newsroom

Message from the Director

As NIDDK celebrates its 70th anniversary, we look back on decades of scientific advances and forward to what we will achieve in the decades to come. Discovery and innovation are at the core of our institute, the result of the dedication and talent of our staff and grantees. Our achievements together have led to better ways to prevent and treat conditions among the countrys greatest public health concerns, including diabetes, obesity, kidney diseases, and many others in our diverse mission. I invite you to read about some of these advances in the links below and to follow the development of our strategic plan, which will guide how NIDDK will maximize public investment in research and amplify efforts where needed the most.

This year weve faced remarkable challenges, as a global pandemic upended life as we know it. NIDDK staff, grantees, and trainees have risen to that charge at every step, joining the search for ways to combat COVID-19 or pioneering solutions to keep operations running smoothlydespite many uncertainties. With a strengthened spirit of community, we embark on the next 70 years with compassion and determination to preserve and advance public health.

- Griffin P. Rodgers, M.D., M.A.C.P.

Click anywhere on the NIDDK social media messages below to then like and share the posts on your Facebook and Twitter pages

Download our NIDDK 70th Anniversary Social Media Graphics (ZIP, 749.08 KB) and content to post on your Instagram , Facebook, and Twitter pages.

Over the past 70 years, NIDDK has made substantial scientific research advancements and our scientists have been honored with prestigious awards for their work to improve public health. Looking forward, we strive to discover better ways to help manage and treat diseases central to our missions. Learn more about NIDDK and its advances in the NIH almanac.

October 16, 1968 Dr. Nirenberg of the National Heart Institute shared the Nobel Prize in Physiology or Medicine with two other scientists. Dr. Nirenberg reported his celebrated partial cracking of the genetic code while an NIAMD scientist.

October 1972 Dr. Afinsen, chief of the Institutes Laboratory ofChemical Biology, shared the Nobel Prize in Chemistry with twoother American scientists for demonstrating one of the mostimportant simplifying concepts of molecular biology: that the threedimensionalconformation of a native protein is determined by thechemistry of its amino acid sequence. A significant part of theresearch cited by the award was performed while Anfinsen was withthe NIH.

November 1982 Dr. Neufeld, chief of the NIADDKs genetics andbiochemistry branch, received the Albert Lasker Clinical MedicalResearch Award. She was cited, along with Dr. Roscoe O. Brady ofthe then-named National Institute of Neurological andCommunicative Disorders and Stroke, for their contributions to theunderstanding and diagnosis of inherited diseases calledmucopolysaccharide storage disorders.

September 2010 Dr. Friedman, a NIDDK grantee and formergrantee Dr. Douglas Coleman won the Albert Lasker Basic MedicalResearch Award for discovering the hormone leptin, which plays akey role in regulating energy intake and energy expenditure.

September 21, 2012 Dr. Starzl, a longtime NIDDK grantee, receivedthe Lasker-DeBakey Clinical Medical Research Award, shared withanother scientist for his work developing liver transplantation, anintervention that has restored normal life to thousands of peoplewith end-stage liver disease.

September 2016 Dr. Semenza, a NIDDK grantee, shared the AlbertLasker Basic Medical Research Award with NIH grantee Dr. WilliamG. Kaelin Jr. and another scientist for their discovery of the pathwayby which cells from humans and most animals sense and adapt tochanges in oxygen availabilitya process essential for survival.

October 7, 2019 NIDDK grantee Dr. Semenza shared the Nobel Prizein Physiology or Medicine with NIH grantee Dr. William G. Kaelin Jr.and another scientist for their discoveries of how cells sense andadapt to oxygen availability.

Chronic liver disease can result from many causes, the two most common being viral hepatitisincluding hepatitis B, C, and Dand nonalcoholic fatty liver disease (NAFLD). NIDDK-supported research has yielded important knowledge that has improved the lives of people with many forms of chronic liver disease.

Over the past several decades, NIDDK has supported research to improve our understanding of Inflammatory Bowel Disease (IBD) through development of new approaches to study IBD and genetics, gut microbiome research, and personalized treatments for patients with IBD.

An estimated 37 million American adults have Chronic Kidney Disease (CKD), and kidney diseases are the ninth leading cause of death in the United States. NIDDKs continued development and testing of new detection strategies, therapies, and community education helps support the health and quality of life of people with CKD.

Nutrition plays a fundamental role in sustaining health and preventing disease. The NIDDK supports an extensive and collaborative portfolio in nutrition research, including clinical studies of diet and nutrition, microbiomes, and precision approaches to dietary recommendations.

Obesity has risen to epidemic levels in the United States and it is a major public health challenge. NIDDK-supported research has improved our understanding of body weight regulation and yielded new treatment approaches for people with obesity.

NIDDK-funded research has made important strides in developing new treatments for diseases like Sickle Cell Disease and understanding anemia. Recently, research into how cells detect oxygen and react to low oxygen levels was selected as the 2019 Nobel Prize in Physiology or Medicine.

NIDDK-supported research has led to critical knowledge in areas of intensive glucose control, preventing type 1 diabetes and improving longevity of people with the disease.

NIDDK research seeks to reduce the burden of this serious and all too common disease with findings shown to prevent, delay, and treat T2D in high-risk people or those living with the disease. NIDDK research also focuses its efforts in gestational diabetes studies and T2D in special populations.

The Healthy Moments celebration of NIDDKs 70th anniversary features five talks with NIHDirector, Dr. Francis Collins.

Episode 1: Creating Medical Devices to Improve Treatment of Type 1 Diabetes

Episode 2: Using Genetics to Improve Treatment of Type 2 Diabetes

Episode 3: Fighting Kidney Disease with Precision Medicine

Episode 4: Decoding the Burden of Inflammatory Bowel Disease

Episode 5: Making Obesity Treatment More Personal

Healthy Moments is a weekly broadcast that provides listeners reliable, science-based,healthy lifestyle tips, actionable suggestions, and other important health informationfeaturing Dr. Griffin Rodgers, Director of NIDDK. View more Healthy Moments episodes.

Follow this link:
NIDDK 70th Anniversary (1950-2020) | NIDDK - National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK)

Tuolumne County Public Health

Sonora, CA Tuolumne County health leaders are celebrating this years National Public Health Week by highlighting local programs.

To kick off the week, public health department officials will head to Tuesdays (April 6) Tuolumne County Board of Supervisors meeting to request it adopt a resolution proclaiming April 5-11, as Public Health Week in the county.

During the first full week of April each year, the American Public Health Association (APHA) recognizes the contributions of public health initiatives, agencies and workers, and spotlights issues that are important to improving the nations health. This years theme, Building Bridges to Better Health, emphasizes the importance of coming together, even if only virtually in this time of COVID-19, to help make communities healthy and safe.

All next week APHA online celebrations will take place and the lineup of free talks and activities can be viewed by click here and then the Events Page. http://www.nphw.org/Events

Back at the local level, the week will be celebrated by public health sharing activities and messages that support healthy living and spotlight the departments program, which the department provided below:

activity. Contestants who submit photos of themselves exercising will be entered into a drawing for healthy prizes.

such as physical activity; fruit, vegetable, and water consumption; social engagement; and relaxation/mindfulness.

Written by Tracey Petersen.

Report breaking news, traffic or weather to our News Hotline 532-6397. Send Mother Lode News Story photos tonews@clarkebroadcasting.com. Sign up for our FREE myMotherLode.com Daily Newsletters by clicking here.

Visit our Health Section, under the Community tab or keyword: health. All of our Coronavirus updates are here.

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Building Bridges to Better Health - MyMotherLode.com

The novel coronavirus pandemic may have worsened an existing loneliness epidemic.

Image Credit: LumiNola/E+/GettyImages

Mental health professionals were concerned about loneliness well before we all started social distancing to help contain the spread of the novel coronavirus.

"We were in the middle of a loneliness epidemic before COVID-19, and having to further distance from the world ultimately can be detrimental to our overall mental health and wellbeing," says Nina Vasan, MD, MBA, clinical assistant professor of psychiatry at Stanford University and chief medical officer of Real, an on-demand therapy platform.

Loneliness is a state of mind of being alone or separated from others. It should not be confused with social isolation, which is physical separation from other people, commonly associated with living alone.

"In that sense, it is possible to experience loneliness with others around, and it is possible to be alone but not feel lonely," Dr. Vasan says.

Here's a closer look at loneliness and the startling ways it can affect your health.

The Dangers of Loneliness

Mental health professionals are learning that loneliness can pose significant risks to your health.

1. Loneliness Is Linked With Depression

While loneliness is distinct from depression, it has been associated with depressive symptoms.

Researchers found that social disconnectedness is a unique risk factor for loneliness, which predicted higher depressive symptoms in individuals, according to a January 2020 study in the Lancet. The study also supported the reverse: People with depression were also more likely to feel isolated.

2. It's Connected to Inflammation

There seems to be a link between loneliness and inflammation, according to a December 2015 study in the Proceedings of the National Academy of Sciences. Research suggests that loneliness may weaken the body's immune response to cause more inflammation, which can in turn increase risk for chronic disease.

A July 2020 report in the Perspectives on Psychological Science found that interpersonal stressors, such as loneliness, are connected to increased risk of diseases, including respiratory viruses, evoking the possibility of greater vulnerability to SARS-CoV-2, the virus that causes COVID-19.

"Loneliness can be harmful for long-term immunity, making you more susceptible to pathogens like bacteria and viruses," Dr. Vasan says.

"It is possible to experience loneliness with others around, and it is possible to be alone but not feel lonely."

3. It's Tied to Higher Chances of Heart Disease

Loneliness may increase a person's odds of developing heart problems, too. A May 2016 study in Heart found about a 30 percent higher chance of stroke or heart disease among people who scored poorly on measures of social relationships.

The researchers attribute this link to a variety of behavioral, biological and psychological factors, such as behaviors like smoking or physical inactivity that are more common among individuals who are lonely.

4. Loneliness Is Linked to High Blood Pressure

People who experience loneliness may be more susceptible to high blood pressure, according to a first-of-its-kind March 2010 study in Psychology and Aging. Still referenced widely today, the research linked levels of loneliness with greater increases in systolic blood pressure over a four-year period among a diverse group of people.

The mechanism behind this link is not completely understood, but it points to how loneliness may be associated with earlier or more dramatic changes to the arteries, the authors note.

5. It's Associated With Cognitive Decline and Dementia

Loneliness can pose unique challenges to older adults, according to a February 2020 National Academies of Sciences, Engineering and Medicine report, due to risk factors like living alone or the loss of family and friends.

That's particularly problematic because older adults are also already at higher risk of certain loneliness-linked health conditions, such as cognitive decline and dementia.

An August 2019 study in the International Journal of Environmental Research and Public Health used data from the Chinese Longitudinal Healthy Longevity Survey to investigate the association between loneliness and cognitive decline among older men and women in China. The researchers concluded that loneliness was a significant risk factor for cognitive impairment among older men, but not women.

Earlier, loneliness was linked with a 40 percent increased risk of dementia in an October 2018 Journal of Gerontology: Psychological Sciences study analyzing data from 12,000 participants collected over 10 years, the largest sample for this topic.

"If aging adults are living in environments with limited social interaction, their dementia can worsen over time," Dr. Vasan says.

5 Ways to Cope With Loneliness

Adopting a pet or spending time with your furry friends can help replace feelings of loneliness with feelings of warmth.

Image Credit: Alex Potemkin/iStock/GettyImages

1. Join a Recurring Class, Club or Activity

Sign up for something you enjoy with others to help you meet people who have similar interests as you. When it becomes a regular event, you'll have something to look forward to.

Start with your existing skills and interests whether it's art, drama or gardening and use this as an opportunity to advance to the next level.

"Engaging in activities can help distract you from loneliness and isolation," Dr. Vasan says. "With most of us now unable to engage in traditional in-person activities, I recommend getting creative with virtual interactions, such as live-streamed group classes, watch parties on Netflix or Prime, arts and crafts and online game or trivia nights."

2. Find Ways to Give Back to Your Community

Selflessly caring for others will not only optimize their wellbeing, but also your own. Helping people can deliver meaning to your life in the face of loneliness.

Start with a task you can do from afar, like making and sending cards for people going through cancer treatment with a group like Chemo Angels. If you're comfortable giving back in person, consider volunteering at a local food bank.

"Getting involved in helping people not only feels good, but you connect with others who have a heart of service," says educational psychologist Roseann Capanna-Hodge, EdD, LPC.

3. Surround Yourself With What Gives You Warmth

Engage in activities that bring you joy and spend time with people who deliver warmth.

This looks different for different people: For you, maybe that means strengthening an existing connection with a loved one, adopting a pet or even taking a short afternoon nap. Experiencing these little joys can fight loneliness by helping you reconnect with yourself.

"Be good to yourself by finding small things that bring you joy," Dr. Vasan says. "Enjoy online retail therapy, a warm bath, reconnect with an old friend the smallest things can mean the most at this time."

"Loneliness feels awful, and one can get stuck in those sad and hurt feelings, but focusing on the future gives you hope, purpose and direction," Capanna-Hodge says.

To help you plan ahead, she suggests putting aspirations and unfulfilled wishes onto a virtual or real-life vision board.

"Creating a vision board is a powerful way to get clear on what is important in your life, as well as what your future goals are," she says.

It's OK to start small: Cultivate excitement about cooking a new cuisine or visiting a new local park in the coming weeks or months.

5. Get Professional Support

In some cases, it may be helpful to seek therapy to process and work through loneliness. Mental health professionals can suggest beneficial coping mechanisms that might work best for your individual situation.

"The most important thing you can do for yourself is asking for help when you need it," Dr. Vasan says. "Medical professionals are out there and want to help you get better. If you feel lonely, it may be helpful to contact a psychiatrist or therapist or connect with a therapy hotline or app."

Read more stories to help you navigate the novel coronavirus pandemic:

Read this article:
5 Health Risks of Loneliness and How to Cope When You Feel Alone - LIVESTRONG.COM

by

( Graphic / Zenith Shrestha )

Tomiwa Akintode

Staff Writer

Troy Universitys Nutrition Club will be holding a food drive for the Childrens Rehabilitation Services and its employees in October.

The Childrens Rehabilitation Service (CRS) is a statewide organization that helps children with special needs though rehabilitation, medical and educational support services.

The group employs dietitians, occupational therapists, audiologists, speech-language pathologists, physical therapists, social workers, nurses and physicians to provide exceptional care to the children.

The supplies will be sponsored by the Nutrition Club and those donations will help everyone who works in the clinic.

The CRS is an organization that addresses issues with children who have childhood and feeding needs, said Natalie Barrows, a junior exercise science major from Alabaster, Alabama, and president of the club.

They have 17 or 19 locations all over the state and they supplied us with a wish list of things that they need and we help supply them with those things that make what they do easier.

Barrows said that the food drive is an opportunity for students to make an impact by getting involved in school and also learning more about nutrition.

Our whole passion is giving students a kind of outlet to learn more about nutrition, but to also get more involved in these programs that a lot of college students dont know about, she said.

Usually, we partner with the Cancer Research Center, and we are able to kind of help them with supplies or we do a food drive for the School Kitchen, she continued.

Other departments and student organizations have been involved in providing materials to be donated to the clinic.

Right now, the Art Department has agreed to make place mats, said Catherine Daniel, a junior exercise science major from Holtville, Alabama, and the clubs vice president. And even off-campus, the sowing ministry at Southside Baptist Church has agreed to make bibs which would be donated.

It is literally like the whole community coming together. And we really hope a lot of people will be willing to help because it really is an important ministry and service to help these children out.

Some other items, which can be donated, include blankets, high tables, booster seats and baby food items.

These donations will be distributed to the Rehabilitation Clinic in Montgomery, as well as the other locations across the state.

Anyone interested in participating can send donations to Troys Kinesiology Department in Wright Hall, Room 209 before from now until Oct. 2 at 5 p.m.

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Club focuses on healthy living The Tropolitan - Troy Tropolitan

So read ahead to know some tips and tricks that can help you promote a healthier lifestyle:

1. Set An ExampleImage: Shutterstock

Kids are mini versions of you. If they see you lazing around the house, having junk food, always into your phone or it can be as simple as not maintaining hygiene. Children learn by examples, so teach your kids by setting an example of your own. Indulge in healthy eating habits, bond together and exercise with them. Once they notice the amount of importance you place on a healthier and conscious lifestyle, they will slowly develop the habits as their own.

2. Cook And Exercise Together

If they help you in cooking meals, it can be as little as setting the table or handing you the ingredients, they will consider them a part of the whole process and will most likely eat the food they have help made. Similarly, put down your devices together and indulge in some offline detox before you sleep.

3. Snack Smart And Fix A Schedule

Now, we are all involved in having healthier main meal options, but interim snacks tend to get super unhealthy. Instead of unhealthy snacks, make tasty yet healthier options. You can make and store granola bars, make sandwiches or wraps from leftover veggies. Also, you can fix up a schedule for some cheat meals. Cheat meals once or twice a week are better than dedicating a day completely to cheat meals. Make an eating schedule beforehand for the week. Include their favourite options, light snacks, sugar treats, and healthy bites and let them decide which day they want what to eat!

4. Hide And Seek

Guise healthy ingredients in their favourite dish. Mask the flavour with a mix of ingredients to let them know they are having their favourite dish. For example, switch soy with potatoes in burger patty to make it healthier. Crush dry fruits and seeds and add them in the milk.

5. Balancing Is The Key

Enjoy ice lollies before a meal on a hot day, binging on nachos on movie night is okay. Don't get over paranoid or too strict. You don't want your kids to be deprived of these little joys and pleasures. Strike a balance with healthy food and treats, lazy Sundays and active on-the-go Tuesdays.

6. Talk It Out

Your kids must know the importance of a healthy lifestyle. And they shouldn't learn it from the science book, but you should introduce the importance at home. Simple things like sitting straight, brushing at night, having a proper sleep routine will help them in the longer run. Don't induce feat but talk about all the benefits they will reap in both the short and long run.

7. Be Patient With New Foods

When a child is growing, they are still trying to figure out their patterns, their appetite, taste, likes and dislikes. Sometimes they might not like something in the beginning but develop a taste later, so keep patient when experimenting or introducing new foods. Serve new foods along with your child's favourite foods. Keep serving your child healthy choices until they naturally form a part of his/herlikes.

Also Read:Expert Speak: Right Guidance To Child Care And Development

More:
7 Tips & Tricks To Indulge Your Child Towards Healthy Eating And Living - Femina

August 3, 2020, 12:39 PM

5 min read

Had a long day of homeschooling or working from home? Instead of hopping in the car and hitting the drive-thru, these two four-ingredient recipes offer quick, simple and healthy options to fast food.

Registered dietitian Dawn Jackson Blatner joined "Good Morning America" to help turn lazy day "cooking" into "putting together" meals that taste good and are good for you.

"You can have a balanced and nutritious meal on your plate ASAP," said Blatner, whose motto is "healthy living, hold the boring."

Here, she shares recipes for kale pizza and an egg roll bowl.

Yield: 1 serving

Ingredients:

2 teaspoons olive oil

2-4 kale leaves, stemmed and chopped (about 2 cups)

1 garlic clove, minced

1/4 teaspoon crushed red pepper flakes

One 10-inch sprouted whole grain tortilla

1/4 cup marinara sauce (no added sugar/mostly tomatoes)

1/4 cup shredded mozzarella cheese

Directions:

In a 10-inch skillet, heat the oil over medium heat. Add kale, garlic and crushed red pepper. Cook, stirring so the garlic doesn't burn, for about 4 minutes, until the kale is wilted. Transfer the kale to a plate and set aside.

Wipe the skillet to remove the oil and set it back over medium heat. Add the tortilla and heat until the bottom is crisp, 3-4 minutes. Flip it over so the crisp side is up.

Spoon on some marinara, put on the kale and cheese. Cook for another 3-4 minutes until the cheese starts to melt & the bottom of the tortilla is crisp.

Nutrition (1 pizza): 380 calories, 21g total fat, 34g carbs, 8g fiber, 16g protein

Ingredients:4 oz. of grilled chicken, chopped cup of brown rice2 cups of coleslaw mix2 tablespoons of sesame ginger dressing (coconut aminos or soy sauce, rice vinegar, toasted sesame oil, ginger, garlic)

Directions:Start with organic ground chicken sauted with coconut aminos (or soy sauce), rice vinegar, toasted sesame oil, fresh grated ginger, fresh chopped garlic, and salt and pepper to taste.

Once the chicken is fully cooked, mix in some handfuls of eggroll veggies: shredded coleslaw mix, shredded purple cabbage, shredded multicolored carrots, chopped green onion and cook until they all soften a bit. Time saver: Buy bags of pre-shredded coleslaw, purple cabbage and carrots.

Next, fill a bowl with more of the fresh egg roll veggies to add some crunch and a little brown rice for some whole grains. Top it all off with the chicken, and sprinkle on some green onions and a sesame ginger dressing.

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4-ingredient lazy meals that are healthy and still delicious - ABC News

The last week in Houston has been the physical embodiment of the "It's not just the heat, it's the humidity" meme.

According to Space City Weather, the daily high temperature was 98 degrees or higher on 15 days in August.

Though stores, malls and restaurants have reopened, it's still important to stay distanced from people who don't live in your household. You can safely go to the mall, but it's not the air-conditioned safe haven that we have come to rely on in summers past.

Follow these tips to survive the heat until the first cool front of the season (whenever that will be):

HYDRATION

Drinking water is an important part of surviving a Houston summer.

According to the Centers for Disease Control and Prevention, water helps your body keep a normal temperature, get rid of wastes through urination, perspiration and bowel movements, lubricate and cushion your joints and protect sensitive tissues.

On RenewHouston.com: Here's your sunscreen guide for Summer 2020

Daily water intake recommendations vary by age, sex and whether youre pregnant or breastfeeding.

The CDC recommends men consume 3.7 liters, or 125 ounces, each day through a combination of food and liquids, while women should consume 2.7 liters, or 91 ounces. But even that should be increased for those planning to exercise.

Drink water throughout your fitness routine if you can, and add in electrolytes via sports drinks like Gatorade, Powerade, or Pedialyte, which was initially created for sick children but is now marketed to active adults.

SUN SAFETY

Plan your outdoor activities during the morning or evening hours, and check the weather forecast for heat advisories or excessive heat warnings issued by the National Weather Service.

If you're outside when the sun is up, wear sunscreen with SPF protection of 30 or higher. And remember to take breaks in your workout.

On RenewHouston.com: Here's your sunscreen guide for Summer 2020

Never assume that youre invincible, said Space City Weather meteorologist Matt Lanza. While we can adapt and adjust to the hot climate during Houston summers, its important to realize that its still really hot which can have negative consequences on the human body.

Choose a mineral-based sunscreen that contains zinc oxide or titanium oxide. These are the only ingredients that are proven safe for human use, according to the Environmental Working Group.

Two scientific studies published last year showed that after a single application, all non-mineral sunscreen ingredients are absorbed through the skin and could be detected in our bodies at levels that could cause harm, the EWG found.

SWEAT

Sweating, while it can be annoying, is definitely good for us on 100-plus degree days.

The main reason that humans sweat is we need to regulate our body temperature; its actually a really beautiful system, said Dr. Rajani Katta, clinical assistant professor of medicine at Baylor College of Medicine and a board certified dermatologist. When we overheat, our sweat glands produce more sweat. When it evaporates, it cools off our temperature.

On HoustonChronicle.com: Summer of sweat: Could 2020 be Houstons sweatiest year?

Humidity does not make us sweat more, she said, but it does raise our body temperatures, which causes us to sweat more. Some bodies acclimate better to the heat and dont sweat as much as others.

Older people sweat less than younger people, which puts them at an increased risk for heat exhaustion and heat stroke, Katta said.

When exercising outside, watch out for signs of heat-related illness: headache, skin that is cool to the touch and a lack of sweat. If you experience these, stop what youre doing, find shade and drink water.

Its really not just about sweat, but hydration and how you motivate yourself to stay hydrated, said Shelby Saylor, association director of healthy living at the YMCA of Greater Houston. Sweat all you want, just replenish it.

julie.garcia@chron.com

Twitter.com/reporterjulie

Renew Houston: Get the latest health and wellness news

Originally posted here:
If you haven't melted yet, here's how to beat the heat in Houston. - Houston Chronicle

Exclusive

Teddi Mellencamp Arroyave Shows Us What's Inside Her Fridge

It seems that every time Teddi Mellencamp Arroyave invites fans to ask her anything on Instagram, the questions about clean eating come flooding in. And that certainly makes sense: A tried-and-true fitness buff herself, Teddi's made it her business to whip clients into shape via her coaching business, ALL IN by Teddi. And now, two of Teddi's top coaches, Chelsea Elder and Mary Cofran, have compiled some of their go-to healthy recipes in a new cookbook.

Titled ALL IN in the Kitchen, the tome includes recipe suggestions for family breakfasts, lunches, dinners, and snacks. The meals are designed to pack the most flavor possible without relying on hard-to-find or expensive speciality ingredients, and each recipe churns out the portion sizes that ALL IN coaches recommend.

The cookbook also comes with tips for grocery shopping and meal prep, and for staying on track when you're traveling or otherwise veering from your daily routine. (As The Real Housewives of Beverly Hills viewers know, Teddi's a stickler for that last point: In a recent episode, we saw her wake up early to squeeze in a workout on the group trip to Rome.)

Available digitally as an instant download, the book has 56 recipes for everything fromveggie tacos wrapped in lettuce leaves tocucumbers stuffed with guacamole, healthy breaded chicken, and more.

Want moreRHOBH? New episodes air every Wednesday at 8/7c or catch up on this season through theBravo app.

Bravos Style & Living is your window to the fabulous lifestyles of Bravolebrities. Be the first to know about all the best fashion and beauty looks, the breathtaking homes Bravo stars live in, everything theyre eating and drinking, and so much more. Sign up to become a Bravo Insider and get exclusive extras.

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Teddi Mellencamp Arroyave Announces the ALL IN in the Kitchen Cookbook - Bravo

Juicing, pulping, squashing, preparing jams, candies or pickles out of fresh fruit is indeed a creative and intelligent way or preventing food wastage. Read here to know more.

Juicing fruits can rob of them of their fibre and antioxidant content

Do you prefer eating a fresh fruit or do you like juicing it? The practice of juicing fruits and vegetables may be preferred when you want a detox or simply when you trying to cut back on your calorie intake. But, it may not be the best thing to do. Juicing fruits and vegetables robs them of their fibre and antioxidants. Nutritionist Rujuta Diwekar, in a recent Insta post, elaborates on the reason she is against juicing and the few times that the practice should be preferred.

According to Diwekar, it is okay to juice fruits in the following three cases:

Citing the example of plums, she goes on to add how that there are always a few plums that get squeezed or "pachko", as she calls it, when you buy a bunch of them. These squeezed plums are usually the ones which no one wants to eat, irrespective of the fact that they are still safe for consumption and are juicy, but fall out of flavour.

To juice or not to juice - It's the season of plum and we celebrated it with a glass of plum juice today. But aren't juices unhealthy?' Read on - When you buy fresh plums, you invariably have some which pachko. And when they do, no one wants to eat them. They are still good, safe and juicy but fall out of favour. What do you do then? Well, you simply channelize the grandmother inside you, and you squash the whole thing into a juice. Because pran jaye but food wastage na hoye. And you quickly drink together as a family before it discolours. Because fresh fruit, rich in antioxidants, will discolour within few minutes of air exposure. (Fruit going bad is a good sign). On the other hand, bottled juices in cafes, tetra-packs, detox packages, spas, etc., are only business as usual. These juices don't go bad which means they are not good to begin with. They are simply monetising the narrative that a juice is healthy. But, for a big section of the population, even the freshest juice is not. E.g. for people with diabetes, PCOD, obesity, heart disease, etc., it can quickly upset blood sugar regulation and deprive them of essential nutrients that would otherwise be available with proper chewing of fresh fruit/ vegetable. To summarise, juicing is fine only in the following cases 1. When it prevents food wastage for the family 2. When someone is having a tough time to chew 3. When there is a general loss of appetite P.S. - In Indian kitchens juicing, pulping, squashing, making jams, candies, pickles out of fresh fruit was a creative and intelligent way of preventing food wastage. #eatdontjuice

A post shared by Rujuta Diwekar (@rujuta.diwekar) on Jul 31, 2020 at 11:40pm PDT

Also read:Fruit Juice Vs Whole Fruit: Here's Everything That Is Wrong With Juicing

This is one situation where there is no harm in juicing plums or any other fruit. Not only will it prevent food wastage, it will also provide you with some nutrients from the fruit, without any artificial flavour or sugar.

The same cannot be said for bottled juices in cafes or tetra pack juices of detox juices. Not only do they contain added colour and flavour, they are also loaded with sugar (even if they claim to be healthy).

Even the freshest juice is not healthy for people with diabetes, PCOD, obesity and heart disease among others, informs Diwekar. The "can quickly upset blood sugar regulation and deprive them of essential nutrients that would otherwise be available with proper chewing of fresh fruit/ vegetable," she explains in her post.

Juicing, pulping, squashing, preparing jams, candies or pickles out of fresh fruit is indeed a creative and intelligent way or preventing food wastage, acknowledges Diwekar in her post.

Also read:Expert Opinion: This Is The Best Time To Eat Fruits

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(Rujuta Diwekar is a nutritionist based in Mumbai)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

DoctorNDTV is the one stop site for all your health needs providing the most credible health information, health news and tips with expert advice on healthy living, diet plans, informative videos etc. You can get the most relevant and accurate info you need about health problems like diabetes, cancer, pregnancy, HIV and AIDS, weight loss and many other lifestyle diseases. We have a panel of over 350 experts who help us develop content by giving their valuable inputs and bringing to us the latest in the world of healthcare.

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Is Juicing Fruits Healthy? Nutritionist Explains - Doctor NDTV

Some unhealthy habits can affect your health negatively when working from home. Read here to know such habits you need to avoid for better health.

Sitting for too long is linked with several health issues

Work from home is the new normal. It has now become a part of everyone's life. It has affected your daily routine in several ways. When working from home, lack of physical activity and snacking too often has also become a part of the schedule. Many don't know but these unhealthy habits can harm your health in several ways. Unknowingly these habits may take a toll on your health and may increase the risk of several health conditions. These can affect your mental health too. Here's a list of you should ditch today for a healthy work from home routine.

Skipping exercising when at home is more harmful than you think. To counter the side effects of sitting all day you must exercise regularly. Starting your day with exercise is one of the best options. You can start with simple exercises. Enjoy your workout with your favourite music. You can also do your workout with your family that will keep you motivated.

Start your day with exercise for optimum energy levels throughout the dayPhoto Credit: iStock

While working many forget to maintain the right posture. Poor posture can lead to excessive stress on your muscles. It can lead to back pain and pain in neck and back. Poor posture is also linked with poor digestion, frequent headaches and weight gain.

Frequent snacking can lead to the consumption of unhealthy calories. It can also make you skip major meals. You should fix your meal timings. Also, choose healthy snacks loaded with fibre. These will also help you maintain a healthy weight.

Fix a healthy sleep schedule to reduce unnecessary stressPhoto Credit: iStock

A complete change in schedule has affected the sleep schedule as well. Too much screen time before bed or late night working has lead to inadequate sleep. You should sleep for at least 7-8 hours. Regular exercise will also help you sleep well.

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During these times you can socialise with your friends and loved ones virtually. This will help you reduce stress. Talking to your loved ones is beneficial for your mental health.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

DoctorNDTV is the one stop site for all your health needs providing the most credible health information, health news and tips with expert advice on healthy living, diet plans, informative videos etc. You can get the most relevant and accurate info you need about health problems like diabetes, cancer, pregnancy, HIV and AIDS, weight loss and many other lifestyle diseases. We have a panel of over 350 experts who help us develop content by giving their valuable inputs and bringing to us the latest in the world of healthcare.

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Stay Healthy When Working From Home: Ditch These 5 Mistakes Today - Doctor NDTV

Hair care tips: A healthy is play a role in maintaining hair health. Several vitamins can boost hair growth and help you fight hair issues. Here's a list of vitamins you should add to your diet to fight hair problems.

Hair care tips: Eat a nutritious diet to support hair growth

Healthy hair needs proper nourishment. Using different hair care products is not enough to fight multiple hair problems you might face. Increased pollution, unhealthy diet, poor lifestyle, medical conditions and exposure to chemicals present in products can cause hair damage. These can lead to hair fall, frizzy hair, dryness, split ends and much more. Diet plays an important role in promoting hair health. It provides the right nourishment to your hair and controls the issues you might be facing. If you are also dreaming of healthy hair, here are some essential vitamins you must add to your diet.

Vitamin C is quite popular for its benefits for the immune system. Vitamin C is also beneficial for your skin. Not many know that vitamin c is beneficial for your hair too. Vitamin C's collagen production is beneficial for hair growth as it increases blood circulation and promotes denser hair. Citrus fruits are one of the best sources of vitamin C including lemons, orange, grapefruit and much more.

Also read:Benefits For Vitamin C For Your Skin, Hair And Face: Know All About It

The beauty benefits of vitamin E are quite popular. It has natural antioxidants. Vitamin E works wonders for your hair and boosts hair growth. You can add vitamin E to your diet. Some of the vitamin E sources are wheat germ, soybean oil, almonds, peanuts and green leafy vegetables like spinach. Vitamin can also be applied topically. You can mix the extract of vitamin E capsules to your hair mask.

Hair care: Vitamin E can help you boost hair growthPhoto Credit: iStock

Biotin is a B vitamin. The deficiency of this vitamin results in hair fall and lifeless hair. Several products in the market are loaded with biotin. Some food sources are - eggs, fish, meat, seeds, nuts, and certain vegetables such as sweet potatoes.

Also read:Skincare: Can Biotin Help You Fight Skin Problems? Here's The Answer And Some Best Food Sources

The sunshine vitamin is responsible for the absorption of calcium from the diet consumed. It offers several other benefits to your health. Vitamin is also beneficial for your hair. It promotes the health of hair follicles and its deficiency could lead to hair fall too. Sunlight is the best source of vitamin D. Mushroom, egg yolks, salmon and fortified foods are some food sources of vitamin D.

Hair care: The sunshine vitamin is beneficial for your hair tooPhoto Credit: iStock

Another vitamin that can work well for your hair is vitamin A. This vitamin promotes the production of sebum that helps promote hair health. It can promote hair follicle health. Vitamin A food sources include- salmon, tuna, hard-boiled egg, sweet potato, kale, carrot and spinach.

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Also read:Vitamin E For Hair Growth: Here's How It Works

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

DoctorNDTV is the one stop site for all your health needs providing the most credible health information, health news and tips with expert advice on healthy living, diet plans, informative videos etc. You can get the most relevant and accurate info you need about health problems like diabetes, cancer, pregnancy, HIV and AIDS, weight loss and many other lifestyle diseases. We have a panel of over 350 experts who help us develop content by giving their valuable inputs and bringing to us the latest in the world of healthcare.

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Hair Care Tips: 5 Vitamins You Must Add To Your Diet For Those Healthy Locks - Doctor NDTV

Around menopause, many women have at least occasional difficulties when it comes to sleep. Experts often attribute this to changing hormones or to the stress and anxiety that may accompany midlife.

A new study adds another potential factor to the mix: endocrine-disrupting environmental chemicals (EDCs), especially phthalates.

Related:11 Natural Insomnia Aids That Will Give You Sweet Dreams

This study is important because endocrine-disrupting chemicals are everywhere, says Stephanie Faubion, MD, a womens health physician at the Mayo Clinic in Jacksonville, Florida, and the medical director for the North American Menopause Society (NAMS). It provides additional evidence of potential sex differences in endocrine disrupting chemical exposure (in this case, phthalates) and impact on health.

The study was published on July 29, 2020, in the NAMS journal Menopause.

RELATED:10 Ways to Beat Menopausal Belly Fat

Researchers at the University of Illinois used information from the Midlife Womens Health Study. This major clinical trial was conducted between 2006 and 2015 with women ages 45 to 54 in the Baltimore region, to assess risk factors for hot flashes in women not taking hormone therapy. Because the women were tracked closely for so many years, others researchers have subsequently mined its health data to shed light on other issues surrounding menopause.

For this study, data from 760 premenopausal and perimenopausal women were assessed. Questions the women had answered about sleep, among other things, were matched with concentrations of chemical phthalates in their urine.

The scientists focused on phthalates because a previous study had suggested increased exposure to the chemicals significantly increases a womans risk of hot flashes. Animal studies have also shown its influence on hormones associated with sleep.

Related: Fight Menopausal Sleep Problems With Light Therapy, Study Suggests

The results confirmed that the frequency of sleep disruptions in midlife women is associated with higher concentrations of phthalates in the body.

The relationship proved to be complex, however, and may be affected by other factors, especially smoking. Because smoking is known to impact both sleep and hormones, women with the same levels of chemicals who were former smokers reported different effects on their sleep than nonsmokers. This suggests that smoking history influences the relationship between phthalates and self-reported frequency of disrupted sleep, the authors write.

Still, anything that sheds light on possible reasons for sleep disturbances will be welcomed by many midlife women.

Up to 60 percent of women in their menopause transition report sleep issues, the study authors note. They also point out that women who have trouble falling asleep are at increased risk of developing depression.

Because this was an observational study and not a randomized clinical trial, and because of the confounding influence of smoking, additional study is needed investigating the complex relationship between endocrine disrupting chemicals, hormones, and sleep, mood, and menopause symptoms, Dr. Faubion says.

She also notes that other factors known to impact sleep were not measured in the study, including caffeine intake and stress, which may have influenced the results.

Whats more, the underlying mechanisms by which EDC exposure impacts sleep in midlife women still need to be uncovered, the researchers write.

RELATED: Why Sleep Is an Important Womens Health Issue

Even before that research is done, though, experts say its smart for all women, including those in midlife, to minimize phthalate exposure as much as possible. The chemicals appear to concentrate more in women than men, the study authors note.

Phthalates are common EDCs that are used in a wide array of industrial products to increase their performance, explains Nneka Leiba, MPH, vice president of healthy living science at the nonprofit Environmental Working Group in Washington, DC.

RELATED: 10 Toxic Household Items You Should Throw Away Now

They can be found in plastics and food packaging, Leiba says. A key way midlife women come into contact with them is through skin-care products.

Phthalates are used as ingredients in personal care products, including skin-care products, perfumes, and colognes, she says. And since they are typically part of any products fragrance mixtures, you are also likely to encounter them in anything with an aroma, from candles to detergents to trash bags, she says.

Black women may be at higher risks than white women for exposure to these chemicals. EWGs research indicates that Black women use more personal care products than other demographics, and there are fewer productsmarketed specifically to Black womenthat are free from chemicals, Leiba says.

RELATED: What Are 'Natural' Skin-Care Products, and Are They Actually Better for You?

Due to their pervasiveness, it isnt possible to avoid phthalates completely. Even limiting your exposure would mean knowing which products theyre hiding in, something that is difficult because manufacturers are not required to label these ingredients, Leiba says.

Given that phthalates are often used in fragrances, Leiba suggests avoiding products that bear the catch-all label of fragrance. Instead choose products that disclose specific fragrance ingredients. You can even contact a manufacturer to ask about their use of phthalates in your favorite products, she advises.

EWGsSkin Deep database identifies many skin-care options without these and other ingredients of concern.

For any product, if you come across a brand labeled phthalate-free, choose it to help lower your risk of EDCs, advises the medical organization the Endocrine Society.

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Can Toxic Chemicals Trigger Sleep Trouble? - Everyday Health

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Study suggests dairy could lower heart risk

SEATTLE - Nutritionists and dietitians for years have been advising that people lower their dairy inake. However, a large international study just released, shows a link in a high consumption of dairy, especially whole-fat varieties, with lower risk of diabetes and heightened cardiovascular disease risk or metabolic syndrome.

Dr. Drew Oliveira, the Senior Medical Executive Director with Regence Blueshield says,Those people who had two or more helpings of full-fat not low-fat dairy products a day had a lower incidence of metabolic syndrome and diabetes.

The study took place over 9 yearsand followed more than 150,000 people over 21 countries.

Dr. Oliveira says while more research is needed, the results were pretty notable,Some of the reductions were fairly significant, those with the higher fat dairy intake had a 24% lower incidence of metabolic syndrome after 9 years and about a 12% reduction in the prevalence of diabetes at that 9 year mark.

There are some issues though as people with these conditions already may not necessarily benefit from the adjustment, as dairy products are a major source of saturated fats. Dr. Oliveira says,People with diabetes have a higher risk of heart disease, we typically recommend a lower fat diet.

While the study was not able to show dairy was the cause of the outcomes, there was in fact a link. So now, you may be wondering are you supposed to add more full-fat dairy products into your diet. Dr. Oliveira says not so fast,Not something that we would jump to making a clinical recommendation on diet but certainly something we need to look into further from a research perspective.

To read the full study, click here.

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With all the available information and awareness of organ donations, why are there more than 120,000 Americans currently waiting for life saving donations? Why are so many of our neighbors, friends and family remaining on rosters and dialysis?

The simple answer is that there are not enough deceased donor kidneys to stave off the growing number of people in need.

Enter Kristi Barkley.

Barkley is just like most women in Dickinson. She is happily married, a mother of two, a hard working business woman and a adamant believer in Christian principals of giving to others in need. While this sounds like she could be Mrs. Everywoman, Barkley is unique in that she made the conscious decision to give what many call the greatest gift one of her kidneys to a complete stranger.

On Sunday, July 26, after a long nine-month process filled with tests and evaluations amidst a global pandemic, Barkley traveled with her husband to Sioux Falls, S.D. to have her left kidney surgically removed before being transferred to Ohio and given to a complete stranger in dire need of the organ.

I am considered a non-directed donor, Im not paired with anybody Im anonymous and I dont know who gets it, Barkley said. There's no skin in the game for me. It's not that Im helping a family member or friend, I am just helping a human.

It is very amazing how were designed. And we only need one (kidney) and (God) gave us two, Barkley added. I think there was a reason for that. I think there is an ultimate design like that.

In early October, Barkley was at home watching American Ninja Warrior when she saw a man telling the story of how he donated his kidney to his best friend. The man now participates in the course while wearing a shirt with the caption share your spare, with images of people in need of kidneys. From that moment, Barkley experienced a paradigm shift in the way she viewed herself and her extra organ.

I really felt led to be like this is something that you can do, Its not going to hurt you, Barkley said. It doesn't really hurt your risks I think my risk of dying in surgery is one in 10,000. And my risk of having renal disease later in life only goes up by 3% of the average person, so theres really no risks for me, and it could save a life.

According to Transplants.org, 95% of people on waiting lists are in need of a kidney or liver and more than 468,000 Americans are currently in dialysis.

Every 10 minutes, another name is added to the list and another 20 will die each day awaiting some hope that a donor is out in the ether and a match. While the majority of the people donating organs do so after death, statistics show that over 7,000 living Americans donated an organ in 2019.

Barkley opted to keep the decision only to her husband and kids for a long time. It was not until the end of last week when Barkley decided to announce to Facebook her decision. While some were supportive of her decision from the start, such as her husband and children, others needed more convincing.

Ive had some friends that are super supportive and some that are like, why would you want to do that? And I always say, well, why not? Why not me? Barkley said. Its been a mixed bag of reviews. My parents do support me because they love me, but they are terrified about me doing something I shouldnt do they asked are you still doing that thing, next week? They wont even say what it is.

Numerous studies confirm that while a deceased transplant is highly beneficial, an organ from a living donor is far and away more beneficial to the organ recipient. The benefits coming from a living donor include cutting down the amount of time needed for the organ to function in the recipients body. Living donor organs typically begin to function within minutes following surgery, compared to deceased organs which may need some time to begin functioning. Termed sleepy kidneys, deceased organs present unique challenges not typically found in living donations.

According to the University of Minnesota, the risk of those that need to go to dialysis after the transplant to less than four percent in living donations.

Barkley said that doctors estimated the probability of the receiving patient surviving for at least one year after their transplant is at 98.53%, while life expectancy of patients in need can be extended by 16-20 years from most healthy living donations.

Barkley was informed by the doctors that her donation started a chain in which a minimum of 10 other lives could be saved, based on her own contribution often when others hear of her story and make their own decisions to follow suit.

Donating organs is by and large something people do to help others, but for the Barkleys family the decision does come with a few added perks.

I learned that as a non-directed kidney donor, with my one kidney left, if I happened to have renal disease or renal failure in the future, I go to the top of the list to get a new kidney, she said. And I can write down five family members, that if they were to need a kidney transplant, like my father, they would move higher up on the priority because I gave something that I didnt have to at that time.

For Barkley, the process was far from easy and took months to prepare. After taking the first application and questionnaire in early October, Barkley opted to go to do the operation Sioux Falls, the closest location to Dickinson. From there, Barkley had telephone conversations with social workers,verifying she was mentally stable and able to partake in the operation.

After finishing a series of urine tests, to make sure her blood and sugar levels were healthy, and a few blood tests at Sanford West, Barkley and her daughter drove to Rapid City, S.D. in February which Barkley met her team, minus the doctor, and also provided 23 vials of blood for testing.

Throughout this whole process, I just kept praying if a door was going to shut, then I knew it wasnt going to happen, Barkley said. But its just been so smooth and so peaceful, that I never doubted it or questioned it.

After months of tests and applications and questions, Barkley was finally approved for the procedure to take place in May then the global COVID-19 pandemic.

Like the rest of the rest of the world, Barkleys operation was shut down.

It was very disappointing, because in my mind people are dying. Or, even if theyre not dying, theyre not living a full life, Barkley said. Then in June, they called me and said were back on if youre willing, and I said, absolutely.

After nine-months filled with literal blood, sweat and tears, Barkley departed for South Dakota with two kidneys and will return with one.

This is nothing compared to the people that have to go through dialysis, she said. The biggest take away from all of this would be the significance that one person can make a huge difference for someone else. Even if its just you and that recipient, you can still make a world of difference.

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Giving the gift of life: Local woman's charity helps against expanding kidney donation needs - The Dickinson Press