Month: October 2020
Did COVID-19 Cancel Thanksgiving? What to Know About Holiday Travel During the Pandemic
- In 2019, around 115 million Americans traveled during the holiday season. This year, that number is expected to drastically drop.
- But some people are still traveling — even planning to fly home for the holidays.
- We talked to experts about what you should know about traveling this holiday season.
The holidays are typically the busiest time of year for travel. According to AAA, a record 115.6 million Americans were expected to travel in the 2019 holiday season.
But amid the threat of COVID-19, flight reservations on major U.S. carriers for this Thanksgiving are down by as much as 89 percent, according to research released in late September by travel data firm OAG.
Airlines have been ramping up safety measures to try to convince passengers — many who haven’t seen their families all year — that it’s safe to fly.
Here’s what to expect from holiday travel this year, along with guidance from experts on how to have the safest celebrations possible.
Safer flying protocols
Without many COVID-19 health and safety mandates from the federal government, each airline has been developing its own strategies to help protect passengers from contracting the coronavirus.
You should plan to wear a mask if you’re traveling by air for the holidays. It’s a requirement for boarding and flying on every major carrier.
Social distancing on flights varies quite a bit by airline, though, and you may want to think carefully about who you fly with.
Early research from the MIT Sloan School of Management suggests that a traveler has a 1 in 4,300 chance of contracting SARS-CoV-2 on full flights, compared with a 1 in 7,700 chance when middle seats are blocked.
Delta Airlines is the only major airline that has promised to keep middle seats empty throughout the winter holidays.
Middle seats will remain blocked through Nov. 30 on Southwest, and Oct. 31 on Alaska (with some exceptions), while JetBlue has vowed to sell fewer than 70 percent of seats on flights through Dec. 1.
United and American airlines, however, have allowed flights to be booked to capacity, according to Travel + Leisure.
COVID-19 testing is slowly becoming available ahead of select flights, mostly long-haul international routes or trips between the continental United States and Hawaii.
The roll out has been extremely limited so far, and whether or not testing will become available on more routes by the holidays remains up in the air, said Dr. David Nash, internal medicine physician, founding dean emeritus of Thomas Jefferson University’s College of Population Health, and chief health advisor of the Philadelphia Convention & Visitors Bureau.
“I hope testing will be expanded. If we had widespread rapid turnaround antigen testing, we would be in a much better place,” Nash said.
Reducing risk at holiday celebrations
Getting tested for COVID-19 before seeing family can give you some extra peace of mind.
Obviously you should isolate and cancel travel plans if you test positive. But a negative test doesn’t mean you’re in the clear, said Raymond.
“There’s a period of time where your body is not yet producing enough of the virus to be detected by tests, but you still have it,” he explained. “You can be tested today but have the virus show up tomorrow.”
Instead, focus on making your family gatherings as safe as possible. Self-isolate before you get together with family outside your immediate bubble if you can, Nash said.
If you’re traveling, consider staying at a hotel rather than with relatives, unless everyone in the group is very low risk and has plenty of space to spread out, said Dr. Andrés Henao, internal medicine physician, infectious disease specialist, and director of the UCHealth Travel Clinic at the University of Colorado Anschutz Medical Campus.
And keep your celebrations small, said Nash.
Talk with your family about all the details ahead of the celebrations, from who will be at the table and where you’ll gather, to whether you’ll wear masks and even bring your own individual meals from home to avoid sharing serving utensils.
“Between the cold weather, pandemic fatigue, and the holidays, it’s going to be a very difficult season to maintain vigilance,” Nash said. “If families make a plan and spend the time and energy to talk it through, they’ll feel better about it.”
Cardio Yoga: Benefits, Guide, and How It Compares
Cardio yoga is a popular style of exercise that combines yoga with cardiovascular, or cardio, exercises.
It has become increasingly popular among those who enjoy the relaxation benefits of yoga but demand more intensity.
This article explains everything you need to know about cardio yoga, including its benefits, specific workouts, and how it compares with other forms of cardio.
What is cardio yoga?
Rooted in Indian philosophy, yoga focus on poses, breathing techniques, and meditation practices to enhance consciousness and relieve anxiety
The practice has become increasingly popular throughout the world as a means to relieve stress, improve sleep, boost mental and emotional health, and relieve general low back and neck pain
While there are many types of yoga, Hatha yoga is the most commonly practiced, referring to any type of yoga that teaches physical postures
Most yoga classes — ashtanga, vinyasa, and power yoga — are hatha yoga.
While these types of yoga differ in the series, movement, and pace of the physical postures, they generally aren’t thought of as cardio or aerobic exercise
This is because they focus on breathing techniques, body flow, and postures, rather than dynamic movements that ramp up the intensity and elevate your heart rate.
Conversely, cardio yoga workouts involve performing yoga-inspired movements at a quicker pace and with continuous flow to engage more muscles and challenge your cardiovascular, or circulatory, system.
Specific cardio yoga workouts
Because there’s not an accepted definition of cardio yoga, instructors may mix in their own favorite movements and movement sequences.
While yoga is generally safe, make sure you’re on a flat surface and don’t have any conditions that may interfere with balance, such as neuropathy or orthopedic-related limitations
Here are a few moderate-intensity cardio yoga workouts to try that work all your major muscle groups, including your arms, chest, back, and legs
Surya Namaskar (Sun Salutation)
Surya Namaskar, commonly known as the Sun Salutation, is a series of postures performed in a sequence
Here is the sequence:
- Samasthiti. Start standing up straight with your feet together and weight evenly distributed. Your shoulders should be rolled back and your hands should be hanging by your side with your chin parallel to the ground.
- Urdhva hastasana. Inhale and bend your knees slightly, raising your arms over your head. Bring your palms together and look at your thumbs.
- Uttanasana. Exhale and straighten your legs. Bend forward from the hips and bring your hands down. Relax your neck.
- Urdvah uttanasana. Inhale and lengthen your spine, looking forward and opening your shoulders.
- Chaturanga dandasana. Exhale and jump or step your feet back. Bend your elbows and keep them tucked into your sides. Lower your body. You may either keep your knees off the floor, or modify the exercise by bringing your knees to the ground.
- Urdhva mukha svanasana. Inhale and point your toes away from your body. Lift your chest while your knees stay off the ground. Open your shoulders and look up to the sky.
- Adho mukha svanasana. Exhale and tuck your toes under, lifting your hips and bringing your shoulders down. Look at your navel. You may wish to stay in this position for up to five deep breaths.
- Urdhva uttanasana. Inhale and jump or step your feet together between your hands, lengthen the spine and look to the front while opening your shoulders (same as step 4).
- Uttanasana. Exhale and lower the crown of your head toward the ground and relax your neck (same as step 3).
- Urdhva hastasana. Inhale and bend your knees, raising your arms over your head and bringing your palms together while looking at your thumbs (same as step 2).
- Samasthiti. Exhale and straighten your legs, bringing your arms to your sides (same as step 1).
Complete this sequence at a relatively quick pace and repeat it for 20 minutes with no rest in between to keep your heart rate elevated.
Other movements
Here are other movements that you can do as part of a sequence:
- Child’s pose pushup. Starting in a kneeling plank position, perform a kneeling pushup then sit back onto your heels with your arms extended in front (child’s pose). Bring your body forward into the kneeling plank position and repeat.
- Leg lift pigeon sequence. Starting in plank pose, slightly lift your hips as you raise your left leg toward the ceiling. Slowly pull the left leg back down and through, tucking your knee in toward your chest. Lift your left leg again toward the ceiling, and this time as you pull your left knee through, allow the outer portion of your left leg to rest on the floor as you lower your left glute down. Return to the starting position and repeat with your right let.
- Walk downs. Starting from a standing position, bend at the hips and walk yourself down to a plank position. Push yourself into downward facing dog by pushing your hips to the sky. Hold this position for 1–2 seconds. Slowly walk yourself back, maintaining hand contact with the floor. Return to the standing position and repeat.
Perform each movement 10–15 times before moving onto the next exercise.
You can separate these movements with 30-second activities like jumping jacks, air squats, and stationary lunges to keep your body moving and heart rate elevated.
5 Diets That Are Supported by Science
While many diets may work for you, the key is finding one you like and can stick to in the long run.
Here are 5 healthy diets that are scientifically proven to be effective.
- Low-carb, entire food diet
The low-carb, entire food diet is ideal for individuals who need to get in shape, streamline wellbeing, and lower their danger of infection.
It’s adaptable, permitting you to adjust your carb admission relying upon your objectives.
This eating routine is high in vegetables, meat, fish, eggs, natural products, nuts, and fats however low in starches, sugars, and prepared nourishments.
- Mediterranean eating routine
The Mediterranean eating routine is a great eating regimen that has been completely considered. It’s especially powerful for coronary illness counteraction.
It stresses nourishments that were ordinarily eaten around the Mediterranean locale during the twentieth century and prior.
Accordingly, it incorporates a lot of vegetables, natural products, fish, poultry, entire grains, vegetables, dairy items, and additional virgin olive oil.
- Paleo diet
The paleo diet is a mainstream diet that is successful for weight reduction and general wellbeing improvement. It’s right now the world’s most mainstream diet.
It fixates on natural nourishments accepted to take after those accessible to a portion of mankind’s paleolithic predecessors.
- Vegetarian diet
The vegetarian diet has gotten progressively well known in the previous decade. It’s connected to various medical advantages, including weight reduction, improved heart wellbeing, and better glucose control.
The eating regimen depends only on plant nourishments and disposes of every single creature item.
- Sans gluten diet
The sans gluten diet is basic for individuals who are prejudiced to gluten, a protein that is found in wheat, rye, and grain.
For ideal wellbeing, you should zero in on entire nourishments that are normally sans gluten. Sans gluten shoddy nourishment is still low quality nourishment.
The main concern
Endless weight control plans exist that it can feel overpowering to just locate a solitary one to attempt.
Nonetheless, note that some eating designs have more logical support than others. Regardless of whether you’re hoping to get in shape or just lift your general wellbeing, attempt to discover consumes less calories that are upheld by research.
The five models recorded above are a decent spot to begin.
Why The Japanese women Never Get Fat And Live The Longest!
Japanese women hold the record for the longest living women worldwide for almost the last 30 Years! The average lifespan of a Japanese woman is 84 years old! Even though they live the longest they still manage to look the youngest and are very resilient to the natural process of aging.
Luckily, you can also learn their simple and amazing secret for a long life and youthful look.
The Japanese book “Japanese women don’t get old or fat” is written by Naomi Moriyama. In this book, she reveals the secrets of the Japanese cuisine and ancient remedies for a young and healthy look.
The writer claims that the traditional Japanese cuisine incorporates foods that seem to prevent aging, some health issues, and weight gain. With the daily consumption of these foods, such as rice, seaweed, fish, green tea, soy and fruits, you are slowing down and the aging process while keeping a healthy weight.
Japanese people, in general, consume mostly home cooked meals which include soup, fruits, rice, grilled fish, and vegetables.
They are one of the world top fish consumers. Almost 10% of all the fish consumed worldwide is by Japan, and they only account for 2% of the world’s population.
People in Japan consume rice with almost every meal. Just like some cultures in Europe eat bread with meals. They go by the saying that the breakfast is the most important meal of the day, and in Japan, it consists of various foods and drinks omelets, fish, young garlic, green tea, steamed rice, tofu and similar foods.
Sugary foods are not very popular in Japan and when they decide to eat something that contains sugar, they eat it in small portions.
Japanese people also rely on physical activity as well. Exercise is a daily routine in Japan in order to maintain a healthy lifestyle. Biking, trekking, walking, and hiking are very popular in Japan.
This Simple Exercise Removes Back and Belly Fat
This article does not offer you some kind of miraculous potion or wraps, but a simple and effective exercise that will make your dreams come true!
Remember- we are not saying it’s going to be easy- we are saying that it’s definitely going to take only 4 minutes of your time a day!
In only 28 days, you will reduce body fat, and dramatically boost your strength and endurance. The difference after this period will be huge!
We are presenting the Plank Challenge, which involves planking for 20-45 seconds daily during the first week, all the way up to 3-4 minutes by the end of the challenge.
The effects of this exercise are due to the fact that it is a full body workout, and the engaged muscles are located in various body parts. However, make sure you do it correctly!
This is the plan:
Hold the plank for 20 seconds during the first two days, and increase up to 30 seconds on the 3rd and 4th days. Then, aim for 40 seconds on the 5th day.
Rest on the 6th day, and then continue planking for 5 seconds on the 7th and 8th day.
Hold the position for a minute in the next two days.
On day 12, you should plank for full 90 seconds, and the next day, make a break.
Continue planking for a minute and a half on the 14th and 15th day. In the next two days, you should try to hold the plank position for 2 minutes.
Plank for 150 seconds on the 18th day, and then make a day break. Resume with 150 seconds planking in the next couple of days, and hold for 180 seconds on the 22nd and 23rd day. The next day, plank for 210 seconds, again make a break for a day and hold the plank for 210 seconds on the 26th day as well.
Hold the plank for 240 seconds on day 27, and on day 28, try to endure it as long as you can!
As soon as you finish the challenge, the effects will be visible and you will be amazed! Yet, do not stop here, and enjoy the miraculous results of this short exercise!
Try these 6 exercises and loos that underarm flab easy.
The excess fat on the back is an extremely embarrassing part of your body that can make you feel unconfident even though you look great in some clothing.
Actually, the underarm and back fat are considered as the most challenging parts of the body to burn fat. The extra fat triggers mental distress in many people.
Fortunately, there is a way to effectively get rid of the excess underarm and back fat. By having a balanced diet and doing specific exercises you will be able to eliminate the extra fat and tone your muscles.
However, it is very important to know that you should make a real effort so you can achieve your goals and get the desired results.
HERE ARE THE BEST 6 EXERCISES TO BURN UNDERARM AND BACK FAT:
These exercises target all the muscles in the upper body. You should perform them for a few weeks in order to get rid of the underarm and back fat and tone your arms and back. What is more, you will not need any equipment to do these exercises.
1. T-Y-I Exercise
Even though this exercise is very simple and easy, it can effectively strengthen your muscles and improve your posture. This exercise will strengthen all of your back muscles including upper back and lower back muscles.
T: Lie on the floor with the face down. Extend your arms and form the letter “T” with your palms turned toward the ground. Then, lift them and make sure to squeeze your shoulder blades. Hold this position for 7 seconds then return back to the beginning position. Do 2 sets of 20 repetitions.
Y: Lie on the floor with your face down. You should move the arms into a Y position. Slowly lift your arms and squeeze your should blades together. While doing the exercise, make sure to keep your arms straight. Then, return back to the beginning position. Do 2 sets of 20 repetitions.
I: You should remain in the lying position and extend your arms above the head. Move your arms into a position of I then lift your arms straight up while squeezing your shoulder blades and pushing them in a direction to your lower back. Do 2 sets of 20 repetitions.
2. Prone Reverse Fly
This powerful exercise effectively targets all small spots in your upper back.
Lie on the floor with your face down with your arms at side. Gradually lift your head and chest off the ground. Make sure that the back part of your hands is facing the ceiling. Also, make sure to squeeze between your shoulder blades. Do 3 sets of 15 repetitions.
3. Snow Angels
Lie on the floor with your face down. Extend your arms to the sides with your palms facing down. Lift your arms above the head while keeping the head down.
Also, keep your back straight and your feet a few inches from the wall. Then, you should lower the arms back to the sides, making sure to keep them straight. Perform 3 sets of 10 repetitions.
4. Superman Exercise
Lie on the floor with your face down. Stretch your arms over the head and gradually lift your arms, legs, and chest off the ground. Do 3 sets of 10 repetitions.
5. Plank Drops
This exercise will significantly improve your body posture and strengthen all of your back muscles. It is very easy and simple to perform, and will effectively eliminate the back fat.
Get down on your feet and forearms with your legs wide apart. Make sure not to move your hips while lowering your chest down. Squeeze your shoulder blades together and hold for at least 10 seconds. Do 2 sets of 20 repetitions.
6. The Bird-Dog Exercise
This is a classic core exercise which can elevate core strength in your abs and back. It will enhance your balance, stability and blood flow and tone your back, arm, and shoulder muscles.
You should start on all fours with your knees under the hips and your hands underneath your shoulders. Keep your back straight. Extend your left arm and your right leg and hold this position for a few seconds. Switch sides and repeat the same procedure.
The best thing about these exercises is that you will not need to visit a gym. You can perform the exercises at your own home. Perform them regularly and after a few weeks, you will notice significant improvements. Enjoy!
Ketogenic Diet – 7 Day Ketogenic Diet Meal Plan
The ketogenic diet (often called keto diet ) dates back to the 1920s and was created by endocrinologist Dr. Henry Geyelin to treating epilepsy. In 1921 Geyelin found that kind of food which he recommended has a positive effect on how the body processes nutrients, leading to fewer attacks in patients. It is very similar to the Atkins diet. Actually phase induction with the Atkins diet is ketogenic diet. Basic principle behind ketogenic diet is to reduce the carbohydrates intake and replace them with healthy fats and protein. In this article we will present you example of 7 day ketogenic diet meal plan.
7 DAY KETOGENIC DIET MEAL PLAN
DAY 1
Breakfast – Eggs, bacon and tomato
Lunch – Chicken salad with olive oil and feta cheese
Dinner – Salmon with asparagus cooked in butter
DAY 2
Breakfast – Eggs, tomatoes, goat cheese and basil
Lunch – Peanut butter, almond milk, cocoa butter and milkshake with stevia
Dinner – Meatballs with vegetables and cheddar cheese
DAY 3
Breakfast – Keto milkshake
Lunch – Salad of prawns with avocado and olive oil
Dinner – Pork shops with broccoli, parmesan cheese and salad
DAY 4
Breakfast – Omelette with avocado, peppers, onions, spices and salsa
Lunch – A handful of nut and celery with guacamole and salsa
Dinner – Stuffed chicken with cheese and vegetables
DAY 5
Breakfast – Omelette with cheese and tomatoes
Lunch – The remains of the last dinner
Dinner – Eggs, steak, mushrooms and salad
DAY 6
Breakfast – Omelette with ham and vegetables
Lunch – Ham and cheese and a handful of nuts
Dinner – White fish with eggs and spinach cooked on coconut oil
DAY 7
Breakfast – Eggs with bacon and mushrooms
Lunch – Hamburger with salsa cheese and guacamole
Dinner – Beef steak with eggs and salad
KETO SNACKS
If you get hungry between meals, try to reduce hunger with these snacks :
- Cheese with olives
- 1-2 hard boiled eggs
- Dark chocolate with 90 % cocoa content
- Celery with salsa and guacamole
- A handful of nuts and seeds
- Yogurt mixed with cocoa butter and pecan butter
- Milkshake with a low content of sugar and carbohydrates, cocoa butter and pecan butter
5 Simple Fitness Tips for a Better Lifestyle
Living a healthy lifestyle can be difficult especially with so much going on in our lives. It is easy to forget about ourselves and look after our body, so we have come up with a few simple tips that will help you live a healthier lifestyle and get you fitter!
Hopefully you can try a few out and see if they work for you. Rome wasn’t built in a day, so don’t except your body to change overnight and remember being fit is always more important than looking fit. Getting a better lifestyle improves your health which in turns will give you more energy and positively affect your attitude.
5 top Fitness Tips
Hydration is the key!
Drinking fluids in general will help you keep healthy. A hydrated body delivers more energy, improved stamina and alertness. If weight loss is your particular goal, drinking ice water burns extra calories due to the body having to warm up to counter temperature change. Avoid drinking fizzy drinks as much as possible; a lot of people are unaware actually how much sugar is in them, which is subsequently stored by your body if you do not have an active lifestyle.
Variety is the spice of life
Combining cardio and weight training is a very effective way to keep healthy. Cardio training is the best way to burn fat during activities but effective weight training creates an after burn effect, which means your body burns calories even after you’ve finished exercising.
Interval training
Finding enough time to work out can be an issue. Interval training is based on higher intensity work for shorter periods of time. This method is far more time friendly and can offer better results than steady workouts done at one particular speed.
Procrastination kills
If you wait for the perfect conditions you’ll never get started, equally you need to enjoy your exercise if it’s going to become a permanent part of your lifestyle. Remember there is no one set path to achieving your goal. Find what works best for and stick with it! The most important thing is getting started, ‘80% of success is showing up’ – Woody Allen
What motivates you?
Find a workout partner to train with, interaction with people whilst exercising can distract the brain from the activity and help you go for longer. Set yourself realistic goals over specific periods of time.
Living a Healthy Lifestyle
Nutrition and Food
- Balance your meals. Have protein, healthy carbohydrate, fat and vegetables and/fruit at each meal.
- Healthy Carbohydrates include brown rice, whole wheat breads, pastas and crackers, starchy vegetables like sweet potatoes, parsnips and potatoes, quinoa, millet, amaranth.
- Eat three meals plus snacks. Eating three meals plus snacks ensures that you will eat on a schedule and get enough calories and nutrients. The metabolism functions best on a similar schedule daily. Eating every 4-5 hours guarantees plenty of energy and an efficient metabolism.
- Snacks are important if you get hungry in between meals. They consist of a protein and/or fat + a carbohydrate (refer to snacking handout). Snacks keep your energy going until meal time and reduce your chances of over eating at meals.
- Proportion your plate to visually have about ½ vegetables and/or fruit, ¼ protein, ¼ healthy carbohydrate and some fat at each meal.
Body Maintenance: Be nice to your body and pay attention to what it needs
Eat enough every day — not eating enough tells your body to conserve calories and energy, and so the next time you eat more of the energy will be retained rather than being properly used.
Hydrate – Dehydration makes you feel tired. Caffeine and alcohol are very dehydrating. Balance caffeine or alcohol consumption with non-caffeinated, non-alcoholic fluids.
Sleep – Sleep deprivation increases appetite (and often body weight) and decreases brain function. So proper sleep helps your energy, weight maintenance and your ability to think and concentrate.
Exercise – Try to exercise at least 30 minutes a day, three times a week – it can even be split up into 10 minute walks. The effects of brief physical exertion last much longer than those of caffeine, and exercise decreases stress rather than increasing it! Finding a physical activity that you really like to do will make exercise more fun and something to look forward to as well as help to keep you healthy throughout life. So try something new or something that has always appealed to you.
How do I look?
If we all looked the same the world would be a very boring place.
Genes (not jeans) have a lot to do with body shape — there is no “right” weight for someone of a certain height. If you are eating and acting healthily, your weight is probably fine.
Shaped like a pear? Fat around the hips, butt, and thighs is usually estrogen dependent, meaning that it doesn’t go away through exercise and healthy nutrition. Torso fat, on the other hand, is associated with poor health.
Repeated dieting can actually lower metabolism and thus make your body retain more of what you put into it. Increasing exercise while not giving your body more food to compensate can also increase body fat storage. Dieting also increases heart disease risk, when compared to simply gaining a little weight. If you really need to lose weight, the most effective way is to increase exercise and cutting only a little food, while concentrating on fruits, veggies, and high fiber foods.
Healthy Lifestyle Key Attributes
- Eat Healthy
- Exercise
- Hydrate
- Sleep
- Think Positive Thoughts