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Researchers Identify Natural Remedies To Reduce Belly Fat

07.21.14 (11:28 am)   [edit]
Do you want to reduce your 'pot' belly or rather belly fat? Researchers say increasing physical activity and eating meals rich in grapefruit, avocado, beans, garlic, apples, green tea, green chillies, whole grains, among others can ensure flatter tummy and reverses the damages caused by protruding belly. CHUKWUMA MUANYA writes. * Condition makes people four times more likely to suffer memory loss, diabetes, heart disease, cancer, others

MORE 'pregnant' men are emerging in Nigeria. Men with pot-belly, high body fat around their abdomen, visceral fat. The women are not left out. More women are also turning out with bulging stomach, 'pregnant' but not with babies inside.

However, more and more studies have shown that packing on too much belly fat can harm one's health and raise the risk of many major health problems including heart disease, diabetes, metabolic syndrome, memory loss and certain types of cancer.

Sometimes referred to as "abdominal obesity," excess belly fat often results from overeating, lack of exercise, and slowdowns in metabolism that tend to occur in middle age.

The Nutrition Society of Nigeria (NSN) warns that women with a waist measurement of more than 35 inches and men with a waist measurement of more than 40 inches may have an increased risk for obesity-related diseases.

However, several new study findings found that certain natural solutions including exercises, grapefruit, green tea, avocado, whole grain, apples, beans, garlic, tomatoes, among others may help reduce belly fat. Researchers say overall weight loss is not the only known way to fight abdominal obesity and protect against obesity-related diseases.

According to the researchers at Wake Forest Baptist Medical Centre, vegetables, fruit and beans contain more soluble fibre and will help reduce visceral fat, or belly fat, around the midsection. They found that for every 10-gram increase in soluble fibre eaten per day, visceral fat was reduced by 3.7 per cent over five years. In addition, increased moderate activity resulted in a 7.4 per cent decrease in the rate of visceral fat accumulation over the same time period.

The results are published in the June 16 online issue of the journal Obesity.

Assistant professor of internal medicine at Wake Forest Baptist and lead researcher on the study, Kristen Hairston, said: "We know that a higher rate of visceral fat is associated with high blood pressure, diabetes and fatty liver disease. Our study found that making a few simple changes can have a big health impact."

The researchers examined whether lifestyle factors, such as diet and frequency of exercise, were associated with a five-year change in abdominal fat of African Americans and Hispanic Americans.

At the beginning of the study, which involved 1,114 people, the participants were given a physical exam, an extensive questionnaire on lifestyle issues, and a Computed Tomography (CT) scan. Five years later, the exact same process was repeated.

The researchers found that increased soluble fibre intake was associated with a decreased rate of accumulated visceral fat, but not subcutaneous fat.

Hairston said: "There is mounting evidence that eating more soluble fibre and increasing exercise reduces visceral or belly fat, although we still don't know how it works."

Indeed, research has shown that people who carry a lot of fat around their middles are three and a half times more likely to develop memory loss and dementia in old age.

Scientists have found that people with a lot of abdominal fat have lower levels of the protein that also controls how the liver metabolises fat.

Called PPARalpha, it controls fat metabolism in the liver, but it also resides in the brain's memory centre - the hippocampus - and controls memory and learning.

When people are overweight, they initially just have depleted PPARalpha levels in their livers but eventually in their whole bodies, including their brains.

The research was published in the journal Cell Reports.

Neurological scientists at the Rush University Medical Centre, in Chicago, United States, in collaboration with the National Institutes of Health (NIH), believe their finding could lead to the development of an injection to improve learning and memory in people with dementia.

Dr Kalipada Pahan from Rush University Medical Centre said: "We need to better understand how fat is connected to memory and learning so that we can develop effective approach to protect memory and learning.

"While PPARalpha deficient mice are poor in learning and memory, injection of PPARα to the hippocampus improves learning and memory."

Pahan said: "Further research must be conducted to see how we could potentially maintain normal PPARalpha in the brain in order to be resistant to memory loss."

Researchers found people with a lot of abdominal fat have lower levels of the nuclear regulator PPARalpha in their livers and brains making them 3.6 times more likely to develop dementia.

Previous research has suggested that passive smoking, sleep apnoea, drinking and taking drugs, type 2 diabetes and heart disease can all also increase a person's risk of dementia.

Top on the list of natural remedies to reduce belly fat is exercise.

Exercise, removal of belly fat 'reverses cognitive decline in obese mice'

Previous research has associated both obesity and diabetes with cognitive decline. But a new study from the Medical College of Georgia at Georgia Regents University, United States, found that regular exercise or the surgical removal of belly fat reverses this effect in mice.

The findings were recently published in The Journal of Neuroscience.

According to the research team, including study author Dr. Alexis M. Stranahan, past studies in animals and humans have shown that obesity and diabetes can triple the risk of mild cognitive impairment and increase the risk of Alzheimer's disease.

To find out more, the investigators conducted a mice study to determine how fat, and inflammation in the brain's hippocampus as a result of diabetes, affected cognitive impairment.

On analyzing mice that were single-gene altered to become obese and diabetic, the investigators found that the mice had significantly high levels of inflammatory cytokines- small proteins that target pathogens and trigger the body's immune response.

The researchers hypothesize that the cytokines see excess fat tissue as an external pathogen and this prompts an immune response.

Stranahan explains: "These obese diabetic mice have very high levels of inflammatory cytokines and I think it's because their bodies are reacting to the invasion of fat into tissues where it does not belong."

Once the body has been cleared of pathogens, cytokine levels should naturally decrease. But the researchers found that in the obese diabetic mice, the fat appeared as the "chronic invader," therefore levels of the cytokine interleukin-1 beta and inflammation remained high.

The investigators explain that in the brain, interleukin-1 beta causes microglia - microphages that act as the first form of defense in the central nervous system - to "eat up" neuronal synapses. These synapses are crucial to the communication of brain cells.

The researchers found that when mice ran five to 10 kilometers a week for three months, or around 15 to 20 per cent of their body weight was surgically removed, their weight and levels of interleukin-1 beta reduced, meaning their synaptic function was repaired.

Researchers found that exercise and removal of belly fat reversed cognitive decline in obese diabetic mice.

Furthermore, the researchers discovered that a drug already used to treat rheumatoid arthritis helped the obese and diabetic mice to restore their cognitive abilities.

Although Stranahan said that exercise is the best option for overweight and obese patients, he notes that a similar pharmacological intervention could be an alternative for people who are unable to exercise, such as elderly and frail individuals.

He pointed out that liposuction is not likely to be a viable option for patients, as the mice in this study had significantly more belly fat removed than what humans would have with the procedure.

The investigators said they plan to initiate similar studies in mice with diet-induced obesity, as the mice in this study were desensitized to leptin - a hormone that triggers satiety. This meant they were always hungry.

Indeed, exercise is a good starting point. A Duke University, United States, study found that people who exercised the equivalent of walking or jogging 12 miles per week put on no visceral fat, and those who exercised the equivalent of jogging 20 miles per week lost both visceral and subcutaneous fat.

Aromatherapy massage

Results of recent study published in PubMed and Taehan Kanho Hakhoe Chi. suggest that Aromatherapy massage could be utilized as an effective intervention to reduce abdominal subcutaneous fat, waist circumference, and to improve body image in post-menopausal women.

The study by researchers from the Department of Nursing, Wonkwang Health Science College, Korea, led by H. J. Kim is titled "Effect of aromatherapy massage on abdominal fat and body image in post-menopausal women."

The purpose of the study was to verify the effect of aromatherapy massage on abdominal fat and body image in post-menopausal women.

A Non-equivalent control group pre-post test Quasi-experimental design of random assignment was applied. All subjects received one hour of whole body massage as treatment by the same researcher every week for six weeks.

Participants also massaged their own abdomen two times everyday for five days each week for six weeks. The two groups used different kinds of oil. The experimental group used three grapefruit oil, cypress and three other kinds of oil. The control group used grapeseed oil.

According to the study, abdominal subcutaneous fat and waist circumference in the experimental group significantly decreased after aromatherapy massage compared to the control group. Body image in the experimental group was significantly better after aromatherapy massage than in the control group.


According to Wikipedia, grapefruit is an excellent source of many nutrients and phytochemicals that contribute to a healthy diet. Grapefruit is a good source of vitamin C, contains the fiber pectin, and the pink and red hues contain the beneficial antioxidant lycopene.

Studies have shown grapefruit helps lower cholesterol, and there is evidence that the seeds have antioxidant properties. Grapefruit forms a core part of the "grapefruit diet", the theory being that the fruit's low glycemic index is able to help the body's metabolism burn fat.

It has been shown that increasing the intake of grapefruit juice and seed extract lower blood sugar, fats, heart disease, urinary tract infections, testicular damage and obesity risk.

Nigerian researchers have found that methanol seed extract of grapefruit (Citrus paradise) Macfad lowers blood glucose, lipids and cardiovascular disease risk indices in normal Wistar rats. The study was published in Nigeria Quarterly Journal of Hospital Medicine by Adeneye A. A. of the Department of Pharmacology, Faculty of Basic Medical Sciences, Lagos State University College of Medicine (LASUCOM), Ikeja, Lagos.

Until now, alcoholic decoction of grapefruit seed, which belongs to the plant family Rutaceae is traditionally used for the management of diabetes mellitus and obesity by the natives of South-West Nigeria. Despite its ancestral use, scientific validations of its therapeutic uses in the management of these conditions are lacking.

However, a previous study had suggested that a substance in grapefruit could prove to be the key to fighting obesity and diabetes. The substance, a flavonoid called "naringenin," is a naturally occurring compound in all citrus fruit, but especially in grapefruit, giving it its characteristic bitter taste.

Grapefruit is a tropical and subtropical citrus tree grown for its fruit which was originally named the forbidden fruit of Barbados. Phytochemical analysis indicates that grapefruit seed extract contains high levels of Vitamin C, Vitamin E and the polyphenolic flavonone glycosides hesperidin, neohesperidin, nariratin and naringin.

These compounds have been shown to be powerful antioxidants individually and collectively. Grapefruit seed extract has therefore since been regarded as one of the most powerful natural antioxidants.

The preliminary study by LASUCOM researchers was undertaken to evaluate blood glucose and lipid lowering effects as well as cardiovascular disease risk factor-reducing effect of Citrus paradisi Macfad (100 per cent methanol seed extract) in male Wistar rats.

The rats were divided into groups I - V, with six rats in each group, were gavaged at the dose levels of 10 ml/kg/day of distilled water, 10 ml/kg of body weight/day of dimethyl sulphoxide (DMSO), 100, 300, and 600 mg/kg of body weight/ day of the extract dissolved in 10 ml/kg DMSO, in that order for 30 days.

On day 31, blood samples obtained were assayed for fasting plasma glucose (FPG), total cholesterol (TC), high density lipoprotein (HDL-c), low density lipoprotein (LDL-c), and very low density lipoprotein (VLDL-c) using standard procedures. HDL-c is termed good cholesterol, while LDL-c is called bad cholesterol.

Cardiovascular disease risk assessing factors such as obesity or body mass index (BMI), atherogenic index (AI), coronary risk index (CRI) were calculated. Results showed significant dose related lowering effects of the extract on FPG, cardiovascular disease risk assessing indices and lipid parameters except HDL-c fraction, which was significantly elevated. The extract also induced significant dose related weight loss in the treated rats in the latter 15 days of their treatment

The researcher concluded: "These results, therefore, lend support to its therapeutic potentials in the management of suspected type 2 diabetic patients."


A new research suggests that one-half of a fresh avocado with lunch may satisfy hunger in overweight individuals, reducing their need to snack after a meal. This is according to a study published in the Nutrition Journal.

The research team, led by Dr. Joan Sabaté, chair of the Department of Nutrition at Loma Linda University in California, says their study also suggests that avocados may help regulate blood sugar levels - a finding which could have important implications for diabetes sufferers.

The avocado is a fruit from a tree native to Mexico and Central America. The fruit is commonly used in salads, and is the main ingredient in guacamole - a Mexican dip.

According to the Hass Avocado Board (HAB), who funded the study, a whole fresh avocado contains around 250 calories and 23g of fat.

Although the fat content of avocados is high, they contain naturally good fats. One in particular is monounsaturated fat. Studies have shown this type of fat can reduce levels of bad cholesterol in the blood, as well as reduce the risk of stroke and heart disease.

Eating half of a fresh avocado with lunch increased satiety in healthy, overweight individuals, and reduced their need to snack for up to five hours after their meal.

Medical News Today recently reported on the health benefits of avocados. Previous research has linked avocados to better weight management and lower body mass index (BMI), and has even suggested the fruit may protect against cancer.

For their study, the researchers wanted to see how avocado consumption impacted a person's satiety, blood sugar and insulin response, and food consumption following a meal.

The investigators recruited 26 healthy, overweight adults. Over five sessions, participants were required to eat their normal breakfast followed by one of three lunch test meals.

These were:

*A standard lunch with no avocado

*A lunch containing avocado (the avocado replaced other foods), or

*A standard lunch with half of a fresh avocado added.

*Half a fresh avocado 'reduced food consumption and increased satiety'

*Results of the study revealed that participants who ate half of a fresh avocado with their lunch reported a 40 per cent decreased desire to eat during the three hours after their lunch, and a 28 per cent decreased desire to eat five hours after, compared with individuals who ate a standard lunch with no avocado.

The group who ate half of a fresh avocado also reported feeling 26 per cent more satisfied after their lunch, compared with those who ate no avocado.

Furthermore, the researchers note that although adding avocado to lunch increased participants' calorie and carbohydrate intake, they showed no increase in blood sugar levels compared with those who ate a standard lunch with no avocado.

"This leads us to believe that avocados' potential role in blood sugar management is worth further investigation," say Sabaté.

Nikki Ford, director of nutrition at the HAB, says these findings provide support for emerging health benefits for avocados. She adds: "These results further complement our research efforts in weight management and diabetes, as well as our continued work to explore the many benefits that fresh avocados have to offer when consumed in everyday healthy eating plans."

The research team notes that although their study provides positive results for avocado consumption, further research is needed to determine whether their findings are applicable to the general population.

A sure and smart way to keep hunger at bay is to take just a slice of a fresh avocado, which will give one about 15g of fiber. In addition, just quarter cup of avocado is enough to reward you with a full serving of monounsaturated fatty acids (MUFAs), which help burn belly fat. Do not wait. Just give it a try!


Taking soy supplements may reduce belly fat in obese postmenopausal women, according to a small study published in the American Journal of Obstetrics and Gynecology in 2010. For the study, researchers assigned 39 postmenopausal women to three months of treatment with either soy supplements or a placebo. Results revealed that soy helped reduce belly fat and interleukin-6 (a marker of inflammation), but failed to improve blood-sugar metabolism and increase levels of leptin (a hormone involved in fat metabolism).


A 2010 study from the European Journal of Clinical Nutrition showed that probiotics may help reduce belly fat. Every day for 12 weeks, 87 study participants drank either seven ounces of a fermented milk enriched with a probiotic strain called Lactobacillus gasseri SBT2055 (LG2055) or the same amount of fermented milk made without LG2055. Compared to the control group, those who consumed the LG2055-enriched fermented milk showed a greater reduction in belly fat and body weight.

Green Tea

Green tea, which has been shown to speed up metabolism in preliminary studies, is sometimes touted as a natural remedy for abdominal obesity. However, in a 2007 study from the Journal of the American College of Nutrition, researchers found no difference in belly fat between overweight women treated with green tea extract for 12 weeks and study participants given a placebo for the same time period.

Green tea can play a very important and effective role in burning fat. It contains antioxidants, which can help in stabilizing one body weight. Take two cups of tea on a daily basis for better results.


They not only taste great but also reduce hunger. Oats contain healthy fiber, which makes one feel full, so one can resist eating more food than needed. This helps in stabilizing the levels of cholesterol in the body, which in turn means less fat, which is likely to accumulate as belly fat.


Eggs are readily available at least for a majority of the population. They are the rich sources of proteins and low in calories. Eggs help to build the muscles and develop the good cholesterol. Eggs also contain vitamin B12, which helps the body break down those dreaded belly fat cells. This breaking down of fat cells also occurs in other parts of the body


Apples are packed with fiber, which makes the belly feel full. But the crunchy fruit also demands lots of chewing- making one think they have eaten more than the body needs. Apples are enriched with powerful antioxidants and other supplements. Most importantly it contains Pectin, which helps to reduce the fat cells in the body including the abdomen.


Beans get a bad rap as gas donors, but are amongst the best belly fat burning foods. They help fire off fat, develop muscle and regulate digestion. Beans help one feel full so it is less likely that they over-indulge. Beans help keep one to look regular, which reduce the ugly bloated belly look.

Several studies have shown that eating beans regularly knocks down high blood sugar, lowers blood pressure and cuts the risk of heart disease by a respectable eight percent.

Beans are high in protein and can help flatten your belly and reduce belly (omentum) fat - the toxin-filled flab that threatens your vital organs.

Beans are a great source of the blood pressure-controlling minerals potassium and magnesium. They are also packed with chemicals called phenols that protect cells throughout the body from oxidative damage, which helps explain the mighty bean's reputation for lowering risk for some forms of cancer and reducing odds for heart disease. Getting into the bean habit also can cool off chronic, bodywide inflammation - another way they help lower the odds for diabetes, heart disease, cancer and more.

Chilies/hot pepper

Green chilies contain Capsaicin, which helps to develop the body growth cells and burns the belly fat and calories in the whole body in quick time. According to a study published in the May issue of Digestive Diseases and Sciences, capsaicin could play a role in the future of weight management.

In addition to their high vitamin C and beta-carotene content, red chillies also contain a group of chemicals called capsaicinoids, and their sister compounds capsinoids, which are believed to play a beneficial role in weight management. These chemicals are found in the white membrane in the chilli and are what give the pungent pod its "heat". They bind to a receptor called TRPV1, a pain nerve cell located underneath the top layer of the tongue, causing that familiar burning sensation.

The TRPV1 receptor also detects and regulates body temperature, according to registered dietitian Charmain Tan from Seventeen Nutrition Consultants.

According to a 2012 study carried out by researchers Stephen Whiting, Emma Derbyshire and B. K. Tiwari, capsaicinoids fight flab in three ways: by boosting the body's fat-burning abilities, speeding up the metabolism and reducing energy intake by suppressing hunger pangs.

Regular consumption of chillies was specifically observed to reduce abdominal fat, which is known to increase one's risk of heart disease.

A University of California at Los Angeles study conducted in 2010 also found that, when included as part of a low-calorie diet, chillies push the body to burn stored fat as fuel and aid weight loss by raising body temperature, a process called thermo-genesis.

And in yet another 2010 study performed by researchers in Korea, capsaicinoids were shown to have a significant inhibitory effect against the build-up of body fat.

How these compounds work is not understood, but it is thought that they act on the TRPV1 receptor to decrease hunger, increase satiety, reduce insulin, and increase energy expenditure.

Is your stomach sensitive to large amounts of chilli? You do not have to overdose on the stuff to enjoy its effects. Brian Leung, a naturopathic doctor from the Integrated Medicine Institute says that consuming one-fiftieth of an average-sized red chilli per day can burn 60 to 120 calories. For something less spicy, go for green chillies, which also boast some fat-fighting properties.

Capsaicinoid supplements may produce negative side effects such as stomach discomfort, heartburn and ulcers, so do not take these without consulting your doctor.

Despite their impressive fat-burning and appetite-reducing powers, chillies are not the magic bullet for weight loss, says Daphne Wu, a British state-registered dietitian and Hong Kong PhD researcher. Weight loss occurs when you expend more calories than you take in.

The Whiting study found that regular consumption of chillies burned about 50 calories a day, resulting in a significant weight loss after one to two years.

But Wu says that you can shed the same number of calories by drinking one-third less of a can of cola or walking one kilometre a day.

But there is no denying that, as part of a healthy and balanced diet, this small, fiery fruit can play an active and important role in weight management.


Honey is one of the best foods that aid in burning fat without much struggles. Add honey in warm water and take it daily in the early morning and the results will be quite amazing.


Garlic contains allicin, which has anti-bacterial properties that helps us to reduce the belly fat in addition to fighting away the bad cholesterol.


Studies have shown that taking tomatoes in the diet regularly helps people stay away from cancer but one other great ability of the tomato is that it helps people to burn unwanted fat in the shortest time possible.


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05.28.14 (3:13 pm)   [edit]


"To build muscle we do hypertrophy sessions which basically involves lifting reasonably heavy weights for four sets of 12-15 reps. If you do more than the standard ten reps you build more lactate and tear more muscle fibres which causes the muscles to grow bigger."


"Lifting weights slowly and carefully is the best way to size up. If you just want power, lifting the weights more quickly will develop your fast-twitch muscle fibres. But if you want to bulk up, you need to use slow, controlled reps to spark real muscle growth."


"We only do two gym sessions a week at this stage of the year as our bodies are in such a state, but generally in pre-season we do five or six gym sessions a week. Regular training brings results. To get into a good routine I recommend going to the gym in the morning because you will get up, do your training and get it out of the way. As the day goes on, you will get more tired and start to find excuses not to go."


"The best way to put on size is to attack one area of your body a day. Go hard out on your legs one day, then focus on your upper body, then your arms etc. When you isolate different body parts you can work them to the max."


"Squats are great for building leg muscle. Do four sets of 10-15 squats but try elevating your heels (by putting weight plates under them.) This allows you to squat a lot deeper which will cause more muscle growth. If you struggle with squats, try doing Bulgarian squats by elevating one leg behind you on a bench and squatting down with dumbbells in your hands."


"Our conditioning coach at Northampton says the bench press works your shoulders more than your chest. So it's better to do chest flies (lie down and lift two dumbbells in an arc over your body, with your elbows steady, instead of just lifting the weights up and down as in a chest press). Aim for 20 reps of those for some really good gains."


"The best workout for bulking up your guns is '21s'. It's a routine which works your biceps in different ranges of motion to develop them more fully (do 7 x biceps curls, raising the dumbbells from your waist until your forearms are parallel to the floor; then do 7 more, this time starting with your forearms horizontal and finishing with the weights at your shoulders; and finish with 7 reps which cover a full range of motion, by lifting the weights from your waist to your shoulders.) Make sure you do your reps properly and don't swing your body about. To build up your triceps as well, I recommend triceps pull-downs with a rope pulley, or overhead triceps extensions with a dumbbell."


"A really good exercise for getting that wing-shape look around your upper back is the pull-up. But adapt it by using a wider grip than normal. It is much harder to do but it really isolates your lats to build that V-shape."


"If you are looking to gain muscle you need to eat as much protein as you can - not just through your three meals a day but with little snacks in between meals too. For breakfast I have Weetabix or porridge with milk which is high in calcium and protein; lunch might be spaghetti carbonara with the protein coming from ham and chicken; and dinner might be chicken and chili on rice with coleslaw. For snacks in between meals I will have a MaxiNutrition Promax bar or protein shake, some jerk chicken or some beef carpaccio."


"A nutritionist once told me: 'If you want to bulk up, eat as much as you would eat if you were the size you want to be, not the size that you are now.' So the key is to eat a lot! Increase your portions but be careful not to just add fats or you won't see any muscle definition. It is better to bulk up your meals with extra protein and vegetables instead."

Courtney Lawes is an ambassador for MaxiNutrition - the sports nutrition product of choice for elite and amateur athletes. Visit #feedyourmuscles


Is My Diet Soda Addiction A Problem?

05.21.14 (2:55 pm)   [edit]

It's 6:30 a.m. and I've already had my first drink. I wait until the end of the day or early morning to put my daily empties in the recycling bin. If colleagues see me, I casually say that I'm just cleaning up my office, as if my collection of bottles had accumulated over a broader span of time. I get anxious if I don't have a drink next to me when I am driving or if I don't have a bottle in the house. Glancing in the back seat of my car, it tugs at my conscience to see my kid in the car seat, with my empty plastic bottles on the floor. It's time to do something about this addiction, and the time is now. But the road is going to be tough, because I've been drinking the stuff for almost 40 years.


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I've been drinking diet sodas since I was a young teen and obsessed with my weight. At age 14, I started drinking TAB, a diet drink of my era, to try to keep the pounds off. By college and law school, I had a can of soda (Diet Coke, Diet Pepsi or TAB) with me at each class, along with my pen and paper notebooks. Now I always have a bottle of diet soda in my art studio and by my computer.

I've noticed that the amount of soda I have been drinking over time has gotten bigger as the size of the bottles has grown. In college and law school I went to each class with a can of diet soda. But then it was 12-ounce cans. Then the size of the drinks had gotten bigger. Cans disappeared, replaced first by 16-ounce bottles, then 20-ounce, then 24-ounce. To me, all of them were a single serving.

In 2007, I was at an art workshop at "outsider" artist Susan Shie's home in Wooster, Ohio, and I laughingly suggested using My Diet Soda Addiction as a subject for one of our daily fabric paintings. I went on to paint a series of quilt paintings discussing my stories with different types of diet sodas and how I would claim that I had a diet soda addiction so people would not need to look any deeper to find some fault or character flaw.

Since then, I have found myself more concerned about my diet soda consumption and seriously wondering about any health side effects. I have gone through cavities, crowns, root canals, bridges, dental implants and an osteopenia diagnosis. I am not a doctor or scientist, so I can't make positive connections, but I do wonder about potential connections. It could just be age? And after all, the drinks are FDA approved. And I did Internet research to make sure that the amount I drink is not problematic for lab rats.

Do you find yourself or someone you love to have a "diet soda addiction"? Has diet soda had good or bad results for you?

So I created a video to encourage public discussion of this question. It features me in my first performance piece, in a gown I made from diet soda labels and fabric. I had fun using the detritus of my diet soda addiction to make this art piece. It was a nice surprise that the dress had such a flattering fit since I'm more of a painter than a seamstress. Then, with the help of Jessica Wallach of Portrait Playtime, we crafted this video to get a dialogue going.

I have learned that diet soda does not make me skinny. I seem to just crave it all of the time.

After working with my addiction through my artwork, I have decided to make a healthy choice myself and drastically reduce my diet soda consumption to 0-2 drinks a day. I'd love your suggestions on how to do this.


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05.13.14 (9:20 am)   [edit]
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A Course Outline For The City's New Schools Chancellor

03.11.14 (2:56 pm)   [edit]

Amazingly, Carmen Fariña is the first schools chancellor since Rudy Crew in 1995 who does not require a waiver from the state for lack of educational credentials as a school administrator. Ms. Fariña's forty years of experience in education fulfill a promise made by Mayor Bill de Blasio to appoint leaders in his administration who will deliver progressive change and re-examine some of the troubling changes implemented by the former administration.

I am confident that Ms. Fariña will lead our city's 1.1 million children, 1,800 public schools, 75,00 teachers, and 6,100 school administrators to the best of her abilities. As a public school parent of three and an elected representative of the most diverse Council district in New York City, I would like to offer some suggestions for the Chancellor to consider during her tenure.

Establishing high standards in New York State with the Common Core Curriculum is a positive step. However, the new state tests crowd out all meaningful instruction when they become tools to evaluate teachers, principals, chancellors, and mayors. Incessant test preparation has deadened instruction and made the standardized test a ceiling rather than a floor in too many classrooms. Parents have serious concerns about how constant test preparation detracts from art, music, and physical education. Let's put parents back in public education. Unfortunately, the disconnect between the Department of Education (DOE) and the families at local schools has developed into an abyss. Parent involvement and input at all levels of the system should be valued. We must treat teachers as true partners. Our teachers need to be held to high standards. Teachers should be evaluated with a broad-based accountability system that does not give undue emphasis to students' test scores. Instead, we need comprehensive tools to assess our schools and the professionals who work in them. Teachers can be evaluated based on classroom observations and schools can be judged on a combination of visits by education experts, surveys from parents and frequent engagement by the superintendent. Educators at each level also need high-caliber professional development so that they can raise student achievement and help every child to thrive. We need to re-empower superintendents and re-establish Community Schools Districts to function as the state legislature intended when it secured their role in statute. The role of the superintendent was created to provide principals with resources, support, and guidance. Cities like Cincinnati have transformed schools into community learning centers that provide not only typical after-school activities like homework help, but also on-site health clinics. Establishing similar centers in troubled schools in New York City would represent a long-needed step away from piecemeal programs and toward serious, comprehensive reform. Shuttering schools should be the last resort, not the first. Instead, let's provide extra resources to struggling schools. New York City has 160,000 pupils classified as students with disabilities. Students with disabilities graduate at a rate of 31 percent, less than half the overall 66 percent high school graduation rate in New York City. Special education students must never be allowed to fall through the cracks. The DOE must implement effective special education reform to improve the academic performance and life prospects of students with disabilities. Lastly, our schools must fully integrate 21st-century technology into every classroom. In today's global economy, failure to do so would constitute educational malpractice. Furthermore, using technology to engage parents will go a long way toward improving schools. Directing funding to technology for schools is an investment in the strength of our local economy in the years ahead.

Establishing mayoral control twelve years ago was important for establishing accountability, but its implementation under the former administration too often failed to lift up students and usually just berated teachers. In addition, parents were cut out of the education system at every turn. Now that we, as a city, are considering the path our school system will take in the years to come, let us make sure our actions match the sage advice we often give to our children: learn from mistakes and make tomorrow better than today.

Mark S. Weprin is a member of the New York City Council; he serves the 23rd Council District in Queens. He serves as chairman of the Subcommittee on Zoning & Franchise, and is a member of the Education, Technology, Economic Development and Transportation committees.


The comments section is provided as a free service to our readers. Gotham Gazette's editors reserve the right to delete any comments. Some reasons why comments might get deleted: inappropriate or offensive content, off-topic remarks or spam.


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The 5-Minute Workout Even The Busiest Of Girls Can Make Time For

10.30.13 (2:41 pm)   [edit]

Can you spare five minutes? Of course you can. This workout is just five basic exercises, 20 reps of each, done three times a day. Pick three times that work for you such as before getting in the shower in the morning, right before eating lunch at noon, and before hopping into bed at night. That's all, and you'll soon notice a difference in strength in your entire body.

1. Push-Ups Come into plank position with your arms and legs straight, shoulders above the wrists. If this is too difficult, do this exercise with your knees on the floor. Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep. Complete 20. 2. Superman Lifts Lie facedown on your stomach with the arms and legs extended. Keep your neck in a neutral position. Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated "u" shape with your body - your back arches and the arms and legs lift several inches off the floor. Hold for two seconds, and lower back down to complete one. Do a set of 20. 3. Ab Pass Grab a block, and roll onto your back. If you don't have a block, use your shoe, or use nothing at all. Engage your core, and actively press your spine toward the floor. Place the block between your feet, and on an exhale, slowly and simultaneously lower your hands and feet toward the floor, making sure your back is flush with the floor the entire time. If you find this is too difficult, bend your knees slightly. Stop once your hands and feet are a few inches from the ground, then inhale as you slowly raise them back up, reaching for the block. Grab the block with your hands, flex your feet, and lower your hands and feet again until they are a few inches from the floor. Rise back up, and pass the block to your feet. This counts as one rep. Complete 10 reps (which means lowering the legs 20 times).

Keep reading to see the rest of this five-minute workout.

4. Side Plank Leg Lifts Start in a side plank position with the right hand and outside edge of the right foot pressing into the floor, flexed feet stacked. Either rest your top hand on your upper hip or extend it in the air. Keeping your spine lengthened and your abs engaged, slowly lift your left leg up just higher than your top hip. Then slowly lower it back to your bottom leg. Do 10 reps on each side for a total of 20 reps. 5. Sumo Squats Stand with your feet wide, toes pointing out. Hold your hands comfortably in front of your chest to help you stay balanced, and exhale to bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep weight back in your heels Inhale to rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise. This counts as one rep. Complete 20. For an added punch, do 20 pulses in the lowered position.

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