Can You Shrink A Waist In Seven Days?

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We don’t usually do this sort of video, but it seems timely before the new year. The exercises shown here are very good, and the small dietary tweak is what makes it work:

The method

Firstly, the small dietary tweak is: abstaining from foods that cause bloating, such as flour and dairy. She does say “брожение” (fermentation), but we don’t really use the word that way in English. On which note: she is Ukrainian and speaking Russian (context: many Ukrainians grew up speaking both languages), so you will need the subtitles on if you don’t understand Russian, but a) it’s worth it b) the subtitles have been put in manually so they’re a respectable translation.

Secondly, spoiler, she loses about 2 inches.

The exercises are:

  1. Pelvic swing-thrusts: sit, supporting yourself on your hands with your butt off the floor; raise your pelvis up to a table position, do 30 repetitions.
  2. Leg raises in high plank: perform 20 lifts per leg, each to its side.
  3. Leg raises (lying on back): do 20 repetitions.
  4. V-crunches: perform 30 repetitions.
  5. V-twists: lean on hands and do 25 repetitions.

These exercises (all five done daily for the 7 days) are great for core strength, and core muscletone is what keeps your innards in place, rather than letting them drop down (and out).

Thus, there’s only a small amount of actual fat loss going on here (if any), but it slims the waistline by improving muscletone and simultaneously decreasing bloating, which are both good changes.

For more on all of these plus visual demonstrations, enjoy:

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Want to learn more?

You might also like to read:

Visceral Belly Fat & How To Lose It

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  • Yoga that Helps You on the Loo

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    How This Video Helps You Poo

    When you’re feeling a bit bloated, Yoga With Bird’s 10-minute yoga routine promises to help you release…your gas. And, perhaps, more.

    From a tabletop flow to soothing twists, each pose allows you to sync your breath with movement, helping to promote organic relief.

    With options to modify with pillows for extra support, this video (below) caters to everyone needing a digestive reset.

    Other Toilet Tricks

    If yoga isn’t your thing, or you’re interested in trying to use different methods to make your visits to the bathroom a bit easier, we’ve spoken about the ways to manage gut health, and use of probiotics or fiber, and even the prevention of hemorrhoids.

    Namaste and goodbye to bloat!

    How was the video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!

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  • For many who are suffering with prolonged grief, the holidays can be a time to reflect and find meaning in loss

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    The holiday season is meant to be filled with joy, connection and celebration of rituals. Many people, however, are starkly reminded of their grief this time of year and of whom – or what – they have lost.

    The added stress of the holiday season doesn’t help. Studies show that the holidays negatively affect many people’s mental health.

    While COVID-19-related stressors may have lessened, the grief from change and loss that so many endured during the pandemic persists. This can cause difficult emotions to resurface when they are least expected.

    I am a licensed therapist and trauma-sensitive yoga instructor. For the last 12 years, I’ve helped clients and families manage grief, depression, anxiety and complex trauma. This includes many health care workers and first responders who have recounted endless stories to me about how the pandemic increased burnout and affected their mental health and quality of life.

    I developed an online program that research shows has improved their well-being. And I’ve observed firsthand how much grief and sadness can intensify during the holidays.

    Post-pandemic holidays and prolonged grief

    During the pandemic, family dynamics, close relationships and social connections were strained, mental health problems increased or worsened, and most people’s holiday traditions and routines were upended.

    Those who lost a loved one during the pandemic may not have been able to practice rituals such as holding a memorial service, further delaying the grieving process. As a result, holiday traditions may feel more painful now for some. Time off from school or work can also trigger more intense feelings of grief and contribute to feelings of loneliness, isolation or depression.

    Sometimes feelings of grief are so persistent and severe that they interfere with daily life. For the past several decades, researchers and clinicians have been grappling with how to clearly define and treat complicated grief that does not abate over time.

    In March 2022, a new entry to describe complicated grief was added to the Diagnostic and Statistical Manual of Mental Disorders, or DSM, which classifies a spectrum of mental health disorders and problems to better understand people’s symptoms and experiences in order to treat them.

    This newly defined condition is called prolonged grief disorder. About 10% of bereaved adults are at risk, and those rates appear to have increased in the aftermath of the pandemic.

    People with prolonged grief disorder experience intense emotions, longing for the deceased, or troublesome preoccupation with memories of their loved one. Some also find it difficult to reengage socially and may feel emotionally numb. They commonly avoid reminders of their loved one and may experience a loss of identity and feel bleak about their future. These symptoms persist nearly every day for at least a month. Prolonged grief disorder can be diagnosed at least one year after a significant loss for adults and at least six months after a loss for children.

    I am no stranger to complicated grief: A close friend of mine died by suicide when I was in college, and I was one of the last people he spoke to before he ended his life. This upended my sense of predictability and control in my life and left me untangling the many existential themes that suicide loss survivors often face.

    How grieving alters brain chemistry

    Research suggests that grief not only has negative consequences for a person’s physical health, but for brain chemistry too.

    The feeling of grief and intense yearning may disrupt the neural reward systems in the brain. When bereaved individuals seek connection to their lost loved one, they are craving the chemical reward they felt before their loss when they connected with that person. These reward-seeking behaviors tend to operate on a feedback loop, functioning similar to substance addiction, and could be why some people get stuck in the despair of their grief.

    One study showed an increased activation of the amygdala when showing death-related images to people who are dealing with complicated grief, compared to adults who are not grieving a loss. The amygdala, which initiates our fight or flight response for survival, is also associated with managing distress when separated from a loved one. These changes in the brain might explain the great impact prolonged grief has on someone’s life and their ability to function.

    Recognizing prolonged grief disorder

    Experts have developed scales to help measure symptoms of prolonged grief disorder. If you identify with some of these signs for at least one year, it may be time to reach out to a mental health professional.

    Grief is not linear and doesn’t follow a timeline. It is a dynamic, evolving process that is different for everyone. There is no wrong way to grieve, so be compassionate to yourself and don’t make judgments on what you should or shouldn’t be doing.

    Increasing your social supports and engaging in meaningful activities are important first steps. It is critical to address any preexisting or co-occurring mental health concerns such as anxiety, depression or post-traumatic stress.

    It can be easy to confuse grief with depression, as some symptoms do overlap, but there are critical differences.

    If you are experiencing symptoms of depression for longer than a few weeks and it is affecting your everyday life, work and relationships, it may be time to talk with your primary care doctor or therapist.

    A sixth stage of grief

    I have found that naming the stage of grief that someone is experiencing helps diminish the power it might have over them, allowing them to mourn their loss.

    For decades, most clinicians and researchers have recognized five stages of grief: denial/shock, anger, depression, bargaining and acceptance.

    But “accepting” your grief doesn’t sit well for many. That is why a sixth stage of grief, called “finding meaning,” adds another perspective. Honoring a loss by reflecting on its meaning and the weight of its impact can help people discover ways to move forward. Recognizing how one’s life and identity are different while making space for your grief during the holidays might be one way to soften the despair.

    When my friend died by suicide, I found a deeper appreciation for what he brought into my life, soaking up the moments he would have enjoyed, in honor of him. After many years, I was able to find meaning by spreading mental health awareness. I spoke as an expert presenter for suicide prevention organizations, wrote about suicide loss and became certified to teach my local community how to respond to someone experiencing signs of mental health distress or crisis through Mental Health First Aid courses. Finding meaning is different for everyone, though.

    Sometimes, adding a routine or holiday tradition can ease the pain and allow a new version of life, while still remembering your loved one. Take out that old recipe or visit your favorite restaurant you enjoyed together. You can choose to stay open to what life has to offer, while grieving and honoring your loss. This may offer new meaning to what – and who – is around you.

    If you need emotional support or are in a mental health crisis, dial 988 or chat online with a crisis counselor.The Conversation

    Mandy Doria, Assistant Professor of Psychiatry, University of Colorado Anschutz Medical Campus

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • The Gym For Your Mental Health

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    Getting The Most Out Of Therapy

    If you’ve never had therapy, what image do you have of it? Perhaps you imagine a bearded and bespectacled man in a suit, impassively making notes on a clipboard. Perhaps you imagine an empathetic woman, with tissues and camomile tea on standby.

    The reality is: the experience of therapy can vary, a lot.

    In its results, too! Sometimes we may try therapy and think “well that was a waste of time and money”. Sometimes we may try therapy and it’ll change our life.

    So… Is there any way to make it less of a lottery?

    First: knowledge is power

    And while the therapist-client relationship certainly shouldn’t be a power struggle, you do want to be empowered.

    So, read about different styles of therapy, and also, read some how-to guides for self-therapy. We’ve recommended some before in previous editions of 10almonds; you can check those books out here:

    This will serve two purposes:

    • You’ll know what to expect out of a therapist
    • You can more efficiently “get to work” in therapy

    It also, of course, could help you already, without even going to therapy!

    Second: begin with the end in mind

    A person who does not know what they want to get out of therapy, will likely not get much out of therapy. Or rather, their first task will be to figure that out. So, figure it out in advance, if you can.

    Maybe you have a problem that has a specific name, for example poor self-esteem, anxiety, stress, depression, trauma, neuroticism, phobia, etc.

    This isn’t Alcoholics Anonymous, and in this case you don’t want a lifetime of “Hello, my name is ______ and I have ______”, if you can help it.

    So, what do you want?

    • Maybe you want to be able to go to social events without feeling anxious
    • Maybe you want your relationship(s) to be more secure and fulfilling
    • Maybe you want to no longer have nightmares about that traumatic thing
    • Maybe you want to be able to greet each day’s tasks with confidence and without overwhelm

    …etc.

    A good therapist will help you to set such goals (if you haven’t already), and attain them.

    If you’re going the self-therapy route, then this is your job now!

    It will probably start with the question: imagine that everything currently troubling you is now healed.

    What would that look like, to you?

    Third: get a good match for you

    Unless you are going entirely the self-therapy route (which can work for some), you will want a therapist who’s a good match for you.

    It may take a degree of “suck it and see” trial runs before you find the right one, but that takes time and money, so you’ll want to streamline the process as much as you can. If you do this well, you may be able to find a good therapist for you first time.

    For this, personal recommendations (such as from friends) may help more than exmaining academic and institutional affiliations.

    Yes, you want a well-qualified therapist who is a member in good standing of a respectable regulated body… but whether your therapist is easy for you to “get on with” will matter at least as much as whether their approach is psychodynamic, or 4th wave CBT, or IFS, or whatever seems popular in your time and place.

    Bear in mind:

    • Some therapists are specialized in helping with some kinds of things and not others. It will obviously help if the therapist you choose is specialized in the thing you are seeking help for.
    • Some therapists may be able to relate to you better (or not), based on simple factors of who they are. To this end, while your therapist certainly doesn’t have to be a mirror image of you, factors like age, gender, race, etc can be relevant and may be worth considering, depending on what you are seeking help with, and what factors impact that thing.

    Prefer keeping things to yourself?

    Therapy isn’t for everyone, but having a good relationship with oneself definitely is. You might want to invest in one of the books whose reviews we linked above, and you might also get value from previous Psychology Sunday articles, which you can find in our archive (every seventh edition here has a Psychology Sunday main feature):

    Click Here To Check Out The 10almonds Archive

    To borrow the catchphrase of Dr. Kirk Honda (a therapist and therapy educator with decades of experience):

    ❝Take care of yourself, because you deserve it; you really, really do.❞

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  • Good to Go – by Christie Aschwanden

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    Many of us may more often need to recover from a day of moving furniture than running a marathon, but the science of recovery can still teach us a lot. The author, herself an endurance athlete and much-decorated science journalist, sets out to do just that.

    She explores a lot of recovery methods, and examines whether the science actually backs them up, and if so, to what degree. She also, in true science journalism style, talks to a lot of professionals ranging from fellow athletes to fellow scientists, to get their input too—she is nothing if not thorough, and this is certainly not a book of one person’s opinion with something to sell.

    Indeed, on the contrary, her findings show that some of the best recovery methods are the cheapest, or even free. She also looks at the psychological aspect though, and why many people are likely to continue with things that objectively do not work better than placebo.

    The style is very easy-reading jargon-free pop-science, while nevertheless being backed up with hundreds of studies cited in the bibliography—a perfect balance of readability and reliability.

    Bottom line: for those who wish to be better informed about how to recover quickly and easily, this book is a treasure trove of information well-presented.

    Click here to check out Good To Go, and always be good to go!

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  • Blackberries vs Blueberries – Which is Healthier?

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    Our Verdict

    When comparing blackberries to blueberries, we picked the blackberries.

    Why?

    They’re both great! But the humble blackberry stands out (and is an example of “foods that are darker are often more nutrient-dense”).

    In terms of macronutrients, they’re quite similar, being both berry fruits that are mostly water, but blackberries do have 2x the fiber (and for what it’s worth, 2x the protein, though this is a small number obviously), while blueberries have 2x the carbohydrates. An easy win for blackberries.

    When it comes to vitamins, blackberries have notably more of vitamin A, B3, B5, B9, C, and E, as well as choline, while blueberries have a little more of vitamins B1, B2, and B6. A fair win for blackberries.

    In the category of minerals, blackberries have a lot more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. Blueberries are not higher in any minerals. Another easy win for blackberries.

    Blueberries are famous for their antioxidants, but blackberries actually equal them. The polyphenolic content varies from one fruit to another, but they are both loaded with an abundance (thousands) of antioxidants, especially anthocyanins. Blackberries and blueberries tie in this category.

    Adding up the sections makes for an easy, easy win for blackberries—but diversity is always best, so enjoy both!

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  • How many vegetables influence brain waves and control brain states?

    Is it OK if my child eats lots of fruit but no vegetables?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Does it seem like most vegetables you serve your children end up left on the plate, or worse, strewn across the floor? But mention dessert, and your fruit skewers are polished off in an instant.

    Or maybe the carrot and cucumber sticks keep coming home in your child’s lunchbox untouched, yet the orange slices are nowhere to be seen.

    If you’re facing these struggles with your child, you’re not alone. Many children prefer fruit to vegetables.

    So if your child eats lots of fruit but minimal or no vegetables, is that OK? And how can you get them to eat more veggies?

    Children have an innate preference for fruit

    The Australian Dietary Guidelines’ recommended daily intakes for vegetables and fruit depend on a child’s age.

    A chart showing the serving amounts of fruit and veg for ages 4-18.
    Fruit and vegetable serving sizes by age. The Conversation.
    National Health and Medical Research Council, CC BY-SA

    Consumption among Australian children falls well below recommendations. Around 62.6% of children aged over two meet the recommended daily fruit intake, but only 9% meet the recommended vegetable intake.

    This is not surprising given children have a natural preference for fruit. At least in part, this is due to its sweetness and texture, whether crispy, crunchy or juicy. The texture of fruit has been linked to a positive sensory experience among children.

    Vegetables, on the other hand, are more of an acquired taste, and certain types, such as cruciferous vegetables, can be perceived by children as bitter.

    The reason children often prefer fruit over vegetables could also be related to the parents’ preferences. Some research has even suggested we develop food preferences before birth based on what our mother consumes during pregnancy.

    Balance is key

    So, a preference for fruit is common. But is it OK if your child eats lots of fruit but little to no vegetables? This is a question we, as dietitians, get asked regularly.

    You might be thinking, at least my child is eating fruit. They could be eating no veggies and no fruit. This is true. But while it’s great your child loves fruit, vegetables are just as important as part of a balanced eating pattern.

    Vegetables provide us with energy, essential vitamins and minerals, as well as water and fibre, which help keep our bowels regular. They also support a strong immune system.

    If your child is only eating fruit, they are missing some essential nutrients. But the same is true if they are eating only veggies.

    Fruit likewise provides the body with a variety of essential vitamins and minerals, as well as phytochemicals, which can help reduce inflammation.

    Evidence shows healthy consumption of fruit and vegetables protects against chronic diseases including high blood pressure, heart disease and stroke.

    Consumed together, fruit and vegetables in a variety of colours provide different nutrients we need, some of which we can’t get from other foods. We should encourage kids to eat a “rainbow” of fruit and vegetables each day to support their growth and development.

    What if my child eats too much fruit?

    If your child is eating slightly more fruit than what’s recommended each day, it’s not usually a problem.

    Fruit contains natural sugar which is good for you. But too much of a good thing, even if it’s natural, can create problems. Fruit also contains virtually no fat and very little to no protein, both essential for a growing child.

    When overindulging in fruit starts to displace other food groups such as vegetables, dairy products and meat, that’s when things can get tricky.

    6 tips to get your kids to love vegetables

    1. Get them involved

    Take your child with you when you go shopping. Let them choose new vegetables. See if you can find vegetables even you haven’t tried, so you’re both having a new experience. Then ask them to help you with preparing or cooking the vegetables using a recipe you have chosen together. This will expose your child to veggies in a positive way and encourage them to eat more.

    2. Sensory learning

    Try to expose your child to vegetables rather than hiding them. Kids are more likely to eat veggies when they see, smell and feel them. This is called sensory learning.

    3. Have fun with food

    Use colourful vegetables of different sizes and textures. Make them fun by creating scenes or faces on your child’s plate. Add edible flowers or mint for decoration. You can even serve this with a side of veggie-based dip such as hummus or guacamole for some bonus healthy fats.

    4. Teach them to grow their own

    Teach your child how to grow their own vegetables. Evidence shows kids are more inclined to try the food they have helped and watched grow. You don’t need to have a big backyard to do this. A windowsill with a pot plant is a perfect start.

    5. Lead by example

    Your child learns from you, and your eating habits will influence theirs. Ensure they see you eating and enjoying veggies, whether in meals or as snacks.

    6. Practise persistence

    If your child refuses a particular vegetable once, don’t give up. It can take many attempts to encourage children to try a new food.The Conversation

    Yasmine Probst, Associate Professor, School of Medical, Indigenous and Health Sciences, University of Wollongong; Olivia Wills, Accredited Practising Dietitian, PhD candidate, University of Wollongong, and Shoroog Allogmanny, Accredited Practising Dietitian, PhD candidate, University of Wollongong

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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