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Chicago Cubs Nutritionist, Dawn Blatner’s Bikini Body Ready Recipes — Watch

Summer’s here, and it’s time to get fit and ‘cut the crap’ as Dawn Jackson Blatner would say! She EXCLUSIVELY told HL how to prepare the proper meals for those six pack abs you’ve been dreaming about! But, you CAN still eat what you want! Say, what? — Watch the magic happen, here!

Bikinis and barbecues don’t mix for a lot of people. How can you look your best while scarfing down burgers and pounding beers? If you’re 21, of course. That’s the dreaded, double-edged sword that gets us every summer season, or at least for me it does. But, there’s a solution to your summer body struggles. [Be sure to watch the above video for more tips and exactly how to prepare the tastiest summer meals that you can actually enjoy!] EXCLUSIVELY spent some time with Dawn Jackson Blatner — Chicago Cubs nutritionist, registered dietician and author — where she shared her bikini body secrets. In her new book titled, The Superfood Swap, Dawn teaches readers to eat what they crave without the C.R.A.P. — chemicals, refined sugar and flour, artificial stuff, and preservatives.

Side note: Dawn is the person behind the incredible bodies of entire roster of the Chicago Cubs, guys. Just let that sink in. And, she told me that she even has a World Series ring. But, today, it’s all about you, ladies! So, let’s get started!

According to Dawn, the key to changing your unhealthy eating habits and step up to optimal health is not deprivation, but a new way to eat what you crave, called the “SuperSwap”. What does that mean? — It’s exchanging fake foods for delicious, wholesome, high-quality foods-superfoods. Dawn’s process is a 4-week plan, as explained in her book.

As seen in the video above, Dawn featured numerous recipes that you can swap with:

1. No-bake prune energy balls: Guys, they are delicious! And, they only have a few ingredients, all with natural sugar. You can get the recipe right here, from Sunsweet and watch us prepare them in the video. Not to mention, did you know that prunes are amazing for your bones? Dawn said to eat a few prunes each morning to improve bone density. Fun fact: Prunes have 3g of fiber per serving, and only 100 calories!

2. Pumpkin spice and ginger berry smoothies with Sunsweet prunes. [For the recipe you can pick up Dawn’s book and open up to page 177]

3. DROP: Burger buns/breads – SWAP: Grilled potato rounds

4. DROP: Classic BBQ sides (potato salad/pasta salad/chips) – SWAP: Grilled carrot green bean fries

5. DROP: Bottled salad dressing – SWAP: high flavor cheese + vinegar

6. DROP: High calorie cocktails [if you’re 21] – SWAP: Hibiscus sangria

On set in the @ketchumpr NYC offices. Talking #Sunsweet Amazin’ Prunes and The Superfood Swap with @hollywoodlife ⬅️follow along on their stories.

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Ramadan 2017: Important Health Tips For Ramadan

For Muslims, Ramadan is a holy month dedicated to prayer, Quran recitation, introspection and fasting during the sunlight hours. Ramadan is a month of the Islamic calendar in which Prophet Muhammad is said to have revealed their holy book – the Qu’ran – to Muslims.

Here are some things you must do for Ramadan:

Eat in moderation – The breaking of the fast should traditionally include dates which provide a burst of much-needed energy. Include fibre-rich foods that will digest slowly and release energy throughout the day. Make room for vegetables, lentils and whole grains along with fruits such as apricots, prunes and figs.

Get adequate rest – Get a good night’s rest during Ramadan. You should ideally sleep for 6 to 8 hours a day. You might not be able to accomplish that during the night, since you have to up before the crack of dawn for Suhoor. Stay cool and rest during the hottest part of the day to avoid dehydration and thirst.

Stay hydrated - It is easy to fall victim to the heat during Ramadan. Drink at least 8 glasses of water from Iftar to Suhoor. Keep track of the water you drink by using a measured water bottle. Include soups, milk and fruit juices in your meals along with plenty of fruits and vegetable. Try and avoid caffeinated drinks such as coffee, tea or cola as these are diuretic and can lead to fluid loss.

Exercise lightly – Your fasting should not be an excuse to give up your exercise. Rather than a gruelling regimen at the gym, opt for things like yoga or walking that do not tire out the body, yet allow you to relax and de-stress.

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Safe summer grilling tips

Follow me on Twitter @RobShmerling

It’s nearly June and the start of the summer season is upon us in New England. That means taking advantage of the warm weather to hit the beach or a hiking trail, and of course, it’s the season of the backyard barbeque.

Grilling is a great way to enjoy tasty outdoor meals. However, research has found that two harmful chemicals can form during the grilling process. Heterocyclic amines form when proteins (amino acids and creatine) found in meat are cooked over high heat, such as grilling or broiling. Polycyclic aromatic hydrocarbons (PAHs) form when fat and juices from meat drip down to the heat source of the grill, resulting in smoke. The smoke contains PAHs. As the smoke rises up past the food, the PAH compounds can be deposited on the surface of the meat.

How strong is the cancer-grilling link?

In 2007, The World Cancer Research Fund released its expert review Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective. It recommended that people avoid eating burned or charred foods frequently or in large quantities. And that makes sense, because epidemiological studies (using questionnaires about diet) suggest a link between eating a lot of overcooked, fried, and grilled meats and certain types of cancer.

Four steps toward healthier grilling

Step one: make veggies the main attraction. Kebabs are a great way to increase vegetable intake. Try skewers of colorful bell peppers, onions, and small pieces of chicken or lean meat. Smaller pieces of meat take less time on the grill. You can add fruit (such as pineapple, papaya, and/or mango) to skewers, too.

Step two: if you’re grilling meat, prep it first. Trim all visible fat. If you’re grilling chicken, remove the skin before cooking. Visible fat chars easily, especially when flames “lick” the food. Marinate fish and chicken. Marinades cut down on the smoke that sticks to the surface of the meat. Thin marinades are best, especially if they contain vinegar and/or lemon. Thicker, commercially prepared marinades have more of a tendency to char, possibly increasing exposure to carcinogenic compounds. If you’re using a marinade that contains honey, sugar, or tomato products, apply it in the last minute or two of grilling to avoid burning or charring.

Step three: limit the time food is on the grill. Precook meat in the microwave on high for 60 to 90 seconds, then discard the juices. Less juice will drip down to the heat source, which is the source of PAHs. You’ll also cut down on cooking time, thereby reducing potential exposure to chemicals formed in the grilling process. Don’t grill frozen meat; thaw it first to reduce the amount of time needed to cook it. Avoid charring or overcooking meats. Cut off and throw away any parts that become charred.

Step four: keep smoke to a minimum because that’s where PAHs are concentrated. Avoid “smashing” or flattening burgers while they are cooking on the grill. This leads to higher levels of dripping juices and more unwanted smoke. Grill burgers at a lower heat and flip them once per minute until cooked. Researchers at Livermore National Laboratory in California determined that frequent flipping prevents juices from dripping down to the heat surface, leading to less smoke. In addition:

  • Food should be at least six inches from the heat source — more if possible.
  • Grill fish and chicken on top of a piece of aluminum foil that has a few small holes. This barrier will keep juices from dripping down and creating additional smoke.

Other safety tips

Paying attention to how you cook meat is important, but there are other ways to make grilling safer.

  • Keep uncooked meat, poultry, and seafood separate from vegetables and other foods. The USDA has other tips for safe food preparation.
  • Keep your grill bristle-free. While it’s uncommon, there have been reports of internal injury following accidental consumption of stray grill cleaning bristles. Replace your grill cleaning brush each year, and after you use a brush to clean the grill rack, wipe it down with a towel.


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US Charges Four With Trading Insider Tips on Health-Care Policy

Federal prosecutors filed insider-trading charges against one of Wall Street’s best sources of tradable information from the government, accusing him of relaying a series of tips from an obscure bureaucrat inside a key health-care agency to traders at a New York hedge fund.

The tips concerned information about government-funding levels for cancer treatments and kidney dialysis from 2012 to 2014, according to prosecutors. Christopher Worrall, a senior technical adviser to the Centers for Medicare and Medicaid Services,…

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3 heart health tips for women

METRO – Heart disease may be something most commonly associated with men, but it can be deadly for women as well. According to the Centers for Disease Control and Prevention, heart disease is to blame for one in every four female deaths in the United States. Americans’ female neighbors to the north also are not immune from heart disease, which is the leading cause of death for Canadian women.

Recognizing the threat that heart disease poses is a great first step for women who want to avoid becoming one of the hundreds of thousands of women who lose their lives to heart disease each year. The U.S. Food and Drug Administration offers the following advice to women looking to prioritize their heart health.

1. Consume a heart-friendly diet.

Thanks to food labels, it’s easier than ever for women to consume heart-healthy diets. When examining labels, look for foods that are low in sodium and sugar. When planning meals, avoid foods that are high in trans fats. In 2015, the FDA ruled that trans fats were not recognized as safe for use in human foods and gave manufacturers three years to remove them from their products. At press time, no such ban exists in Canada, though information regarding trans fats must be included on Canadian food labels. The Cleveland Clinic advises consumers to check labels for “partially hydrogenated oils,” which are a hidden source of trans fats. In addition, the Cleveland Clinic notes that foods such as cakes, pies, cookies, biscuits, microwavable breakfast sandwiches, and many types of crackers contain trans fats.

2. Take existing conditions seriously.

Certain conditions can increase a woman’s risk for heart disease. While women may not be able to turn back the clocks and prevent these conditions from developing, they can take them for the serious threat they are and do their best to manage them. High blood pressure, diabetes and high cholesterol can increase a woman’s risk for heart disease. Take medications as directed, monitor blood sugar levels if you have diabetes and routinely have your blood pressure and cholesterol tested to ensure any preexisting conditions are not increasing your risk for heart disease.

3. Discuss aspirin intake.

The FDA notes that many physicians prescribe aspirin to lower patients’ risk of heart disease, clot-related strokes and other problems related to cardiovascular disease. However, there are risks associated with long-term aspirin use, and such risks should be discussed with a physician. According to the FDA, bleeding in the stomach, bleeding in the brain, kidney failure, and certain types of stroke are some of the potential side effects of long-term aspirin use. Such side effects may never appear, but the risk that they might makes discussing the pros and cons of aspirin well worth it.

Women can learn more about heart disease by visiting

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HEALTH: Summertime safety tips


At the top of this Memorial Day weekend, our hearts beat with respectful pause in honor of our brave men and women who have given the ultimate sacrifice, their lives, to preserve our rights. For many of us, special plans are underway as we gather with friends and family in remembrance and gratitude to each who have taken action to protect our country. And according to the American Automobile Association (AAA), more people will be taking to our highways and scenic byways this Memorial Day weekend to enjoy our communities throughout our nation – estimating more than 39.3 million Americans are traveling (up almost 3% over last year). It is a special time as we step out into our country’s great outdoors – and too, we welcome what has become synonymous with this weekend, the first days summer.
This shift to our warmer, longer days brings a new season of opportunities for enjoyment – but the facts are it is a time that often spikes in injuries and accidents. Also, there are recent reports from the Center for Disease Control and Prevention (CDC) issuing some new warnings with respect to the rise of warning about Tick-borne diseases on the rise. Here are some important reminders as you plan your summer activities:

Dr. Nina’s What You Need to Know: Important Tips for a Healthy Safe Summer

Dehydration Our sweat glands play a critical role in thermoregulation—the process that allows our body to maintain its core internal temperature. When we sweat and the sweat evaporates into the environment, heat gets transferred out of our body—thereby allowing us to cool down. However, this can quickly lead to dehydration if we are not conscious of the fact and take efforts to replenish with fluids.
• Make sure to drink plenty of water and avoid sugary and energy drinks or alcohol to hydrate
• Know the signs of dehydration—they include headaches, dizziness, confusion, and a fast heart rate. One of the first signs of heat exhaustion is leg cramping. Use it is an indicator that it is time to take a “time out” and seek medical treatment.

Driving safety Memorial Day Weekend is one of the busiest times of the year for drivers, and, also one of the deadliest. The National Safety Council estimates that more than 400 people may be killed on the road this year (data shows that from 2010 to 2015 there were an average of 364 deaths over the Memorial Day holiday period). Some safety tips include:
• Buckling up. Experts agree that this is one of the most effective measures we can take to protect ourselves and those riding with us. In fact, it is estimated that every year seat belts save over 13,000 lives in motor vehicle accidents and can decrease the risk of moderate-to-critical injury by 50%.
• Don’t drive distracted. Distracted driving is defined as any activity that causes a driver to take their eyes off the road or hands off the wheel and includes using a cell phone, eating, drinking, grooming, reading (including maps), operating a navigation system, or watching a video. Accidents can happen in nanoseconds. Statistics show that it contributes to well over a million car crashes and 16 percent of fatal accidents every year.
• Don’t drink and drive. If you choose to enjoy an alcoholic drink, designating a driver who is not drinking should be as automatic as buckling our seat belts. Annually, there are over 10,000 completely preventable, unnecessary, and tragic deaths due to drunk driving.

Water safety Nearly 3,000 Americans die from drowning every year.
• Always use the buddy system when swimming; even at a public pool or beach where there is a lifeguard.
• Young children should never, ever, EVER be left unsupervised around water. Kids can drown before we know it. In fact, studies show that most children who drown were out of their parent’s sight for less than 5 minutes!
• Do not jump into anything you cannot see. Hitting a submerged rock or shallow bottom can cause tragedy, including paralysis or drowning after becoming unconscious
• Do not swallow pool water or waterpark playgrounds and always rinse off in the shower before getting in or out of a pool – outbreaks of diarrhea linked to cryptosporidiosis parasites have been on the rise according to the CDC. As well, don’t swim or let a family member swim if sick with diarrhea (wait two weeks).

Food safetyMemorial Day barbecues and get-togethers are a tradition for millions across the nation. But be aware that improperly cooked or stored foods can make us sick to our stomachs
• Cook meat products such as hamburgers and hot dogs thoroughly
• Wash your hands with soap and water before handling food and after touching raw meat
• Use separate utensils, dishes, and cutting boards for raw/uncooked meats to avoid cross-contamination of bacteria
• Refrigerate perishable foods within two hours and keep products with mayonnaise (salads, coleslaw) out of the sun for longer than 15 minutes
Grill safety There is a saying that “You can’t buy happiness but…you can BBQ and that’s kind of the same thing.” But, did you know that outdoor grilling is responsible for an average of 8,900 home fires every year (according to The National Fire Protection Association)? Here are some safety tips:
• Use outdoor grills, outdoors. And, too, do not use them in a garage, breezeway, carport; under overhanging branches; or near other surface that can catch fire.
• Keep your grill clean. Memorial Day Weekend is often the first time of the year that Americans fire up the outdoor grill—make sure to do a thorough cleaning before using. Uncontrolled fires can occur from grease on the grill or blockages in tubes that lead to the burner from insects or grease. Also, check and replace connecters that can lead to a gas leak.
• Never leave a lit grill unattended

Sun Safety The CDC states that the sun’s ultraviolet rays can damage your skin in as little as 15 minutes! Sun damage is responsible for premature skin aging such as wrinkles and spots and increases our risk for skin cancer. There is research showing that getting sunburnt, just once every 2 years, can triple your risk of melanoma skin cancer! So let’s make sure to protect ourselves (and our kids) by:
• Using barriers—sunglasses, wide brim hats, protective clothing
• Seek out the shade
• Apply broad-spectrum sunscreen with an SPF of 30 or greater and reapply every 2 hours or immediately after swimming or excessive sweating.

Ticks/Lyme disease Tick-borne diseases overall are on the rise, and prevention should be on everyone’s mind. The bacteria causing Lyme disease is transmitted to humans by tick bites; and ticks are most active between the months of April to September. The good news is that with proper precautions, Lyme disease can be prevented.
• When possible, avoid bushy or wooded areas with high grass and leaf litter. If you cannot, make sure to walk in the center of a trail; wear protective clothing such as long-sleeved shirts and pants that can tuck into our socks; and use 20-30 percent DEET (repellant) on clothing and exposed skin.
• After returning from outdoor hiking or even routine backyard excursions, conduct a full-body tick check. If you have been bit by a tick, don’t panic—it takes between 36-48 hours to transmit the bacteria. Remove the tick promptly with tweezers and seek medical treatment if you observe symptoms (e.g., bull’s eye rash, fatigue).
• Also in traveling to the Northeast and Great Lakes area, there has been in an increase of Powassan, a tick-borne illness. People with severe Powassan often need to be hospitalized to receive respiratory support, intravenous fluids or medications to reduce swelling in the brain. There’s no vaccine to prevent Powassan – prevention in protecting yourself is vital.

May this weekend be a beautiful time of remembrance – and start of a great, safe summer season.

Copyright © 2017 The Washington Times, LLC. Click here for reprint permission.

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5 Tips for a Healthy Vacation

Planning your next beach vacation? While having fun in the sun, consider these five tips to make sure your trip is a healthy one.

Avoid Tanning, Be Sun Safe

Thinking about getting a “healthy tan” over vacation? Think again. Any increase in skin pigment (called “melanin”) is a sign of damage. Ultraviolet radiation from the sun can cause wrinkles and dark spots among other problems—and tanning puts you at higher risk for skin cancer. Plus, sunlight reflecting off of sand or water increases exposure to UV radiation and increases your risk of developing eye problems.

But sunny days can still figure into your trip. Here’s how to be sun safe.

  • Use sunscreen. Wear a broad spectrum sunscreen that protects against UVA and UVB rays, and choose an SPF of 15 or higher. You need at least one ounce of sunscreen lotion (the size of a golf ball) to cover your body. Reapply at least every 2 hours, or every 40 to 80 minutes when swimming or sweating, according to the directions on the product label. And limit the time your skin is exposed to the sun between 10 a.m. and 2 p.m.
  • Wear sunglasses. Certain sunglasses can help protect your eyes. Choose sunglasses labeled with a UVA/UVB rating of 100% to get the most UV protection.
  • Wear protective clothing. Consider wearing a hat and clothing that covers skin exposed to the sun. Try to stay in the shade under an umbrella or limit your time in the sun—especially between 10 a.m. and 2 p.m., when the sun’s rays are most intense.
  • Understand the facts about tanning beds. You may be tempted to “pre-tan” before a beach vacation. But don’t. The lamps in these beds emit ultraviolet radiation that can be more intense and harmful than the sun. The FDA recommends carefully reading the instructions and warnings before using these beds. Also note that tanning pills and accelerators are not approved by the FDA.
  • Beware of spray tans and bronzers. Know that spray-on tanning or bronzing products are not UV protective.

Check Medications Before You Go

  • Know what medications you’ll need while on vacation. Check that you have enough to last the trip.
  • Also, review the instructions for taking medications. Look for warnings about interactions your medicines might have with certain foods or drinks and any other side effects. For instance, some medications can make you more sensitive to sunlight. Talk to your healthcare provider about concerns or questions you have about your medications before you go. Don’t skip doses, don’t share medication, and don’t take more than the suggested dose.
  • Keep your medicine with you when traveling. (If you’re flying, you don’t want to land in Cancun and have your prescriptions land in Cleveland.) And keep a detailed list of what you’re taking and note the phone number of your health care provider. If you need to seek medical care while you’re away, this information will be helpful.

Be Careful With Contact Lenses

  • If you wear contact lenses, be sure you have the supplies you need to last the trip. To avoid problems such as eye infections and corneal ulcers, make sure your contacts are prescribed by an eye care professional. Skip colored or decorative lenses sold in beauty supply stores or at the boardwalk, since they can damage your eyes.
  • Wash your hands before touching lenses, and use sterile solution. Never expose your lenses to saliva or non-sterile water, including that from the tap, bottle, or ocean. (Non-sterile water can put you at risk for an eye infection.) So remove your contacts before swimming or getting in the hot tub and follow your eye care professional’s other care and removal instructions.
  • Also remember to bring glasses in case your eyes become irritated. If your vision changes, your eyes get red, you have lots of tears, or your eyes hurt or feel itchy, take out your contact lenses and seek medical attention.

Think Twice About Getting Tattoos or Henna on Vacation

  • Tattoo and henna shops are often found on boardwalks and other areas around the beach. Whether you consider something non-permanent (like henna) or an actual tattoo, think before you ink. Getting a tattoo can put you at risk for serious infections like HIV or hepatitis if you are exposed to unclean tools, practices, or products. Plus, tattoo inks can cause allergic or otherwise bad reactions.
  • The FDA has not approved any inks for injecting into the skin and, as a general matter, does not actively regulate tattoo parlors. The FDA also hasn’t approved henna or hair dye for skin use, and some people have reported serious problems after using henna, including allergic reactions such as rashes and scarring.

Stay Hydrated and Eat Healthy

  • Dehydration happens when your body does not have as much water and fluids as it should. It can be mild, moderate, or severe. So avoid getting dehydrated. For instance, when you spend a late afternoon at the beach (remember sun safety!) bring water and drink even before you feel thirsty. That said, beware of ice or tap water in places where the water isn’t safe to drink. (Learn more about causes and symptoms of dehydration via the U.S. Library of Medicine.)
  • Along with staying hydrated, try to make healthy food choices. If you’re at a buffet, you can follow the dietary guidelines, for instance, by first filling your plate with fruits, vegetables and whole grains and then adding the protein source.

This article appears on the FDA’s Consumer Updates page, which features the latest on all FDA-regulated products.

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3 Tips For Fixing Your ‘Sugar Belly’





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Health Dept. issues tick advisory and bite prevention tips

With temps creeping up this week, summer is on the doorstep and the ticks are out in full force.

In Watertown, tick bites have been increasing year over year since 2012. Watertown Public Heath Director Deb Rosati said that’s despite better education and prevention measures by the public.

Rosati cautions that we are in prime tick season, with the highest risk of biting from deer ticks running from May through July, although there will be tick activity through the summer. 

She said residents are advised to take precautions against ticks and be diligent about checking themselves after spending time outdoors and particularly after vacationing in or visiting higher-risk areas such as the Cape and Islands. 

“Ticks may be found right in the backyard particularly if grass and brush is not cut or maintained or there is no buffer to a wooded area,” she said. “Deer ticks, in particular, favor wooded, shaded areas with cooler temperatures.  Cutting low lying bushes, whenever possible, to allow sunlight in, will help deter them from that area.”

There are three types of ticks found in Massachusetts – dog, deer and lone star ticks. Deer ticks cause 80 percent of Lyme disease cases.

Although ticks carry many diseases, Lyme is the most commonly reported tick-borne disease in the United States, accounting for more than 95 percent of all reported cases.

Each year, about 300,000 people in the U.S. catch it.

“In Watertown, the number of Lyme Disease cases in 2012 was 3, increasing to 20 to 30 cases per year since then, with 25 reports in 2016,” she said. ” Improvements in diagnostic testing and a heightened awareness of the symptoms of Lyme Disease and other tick-borne illnesses has resulted in increased testing for Lyme, and thus an increase in positive diagnoses.”

The Health Department’s Public Health Nurse, Wil VanDinter, has also received a couple of reports of babesiosis and anaplasmosis over the last several years, which he said were not necessarily contracted in Watertown, but nevertheless affected Watertown residents who may have traveled out of the area.

Warning signs that you may have contracted Lyme Disease include a rash that resembles a “bulls eye”, aches and pains in your muscles and joints, headache, fatigue, fever, and chills.

According to the Massachusetts Heath and Human Services Deptartment, ticks can also spread babesiosis, anaplasmosis, tularemia, and Rocky Mountain spotted fever.

In early May, a West Barnstable man contracted the Powassan virus, a deadly tick-borne illness that causes encephalitis, or swelling of the brain.  Powassan is carried by deer ticks and woodchuck ticks.

Powassan is rare. The Centers for Disease Control reports just 75 cases in the United States over a 10-year period.

Eight infections were reported in Massachusetts. The symptoms can include headache, high fever, vomiting, confusion, loss of coordination, speech difficulties and seizures. Many people who are infected don’t develop any symptoms, according to the CDC. Approximately half of the survivors have permanent neurological damage and the disease can also affect the central nervous system.

There are no vaccines or medications to treat or prevent Powassan. Those who might have hit should see a doctor right away.

Rosati said protection against ticks is most important – in wooded areas, wearing long sleeves and pants, tucking pant legs into boots or socks, using the appropriate repellents on clothing and skin, and checking pets for ticks.

“Ensuring that everyone checks themselves and their children for signs of a tick is very important,” she said. “Deer ticks are very small, the size of a head of a pin, and are more difficult to detect.  The prime biting season for deer ticks is May through July.”

According to the Massachusetts Department of Public Health, if you cannot avoid areas likely to have ticks, the most important thing you can do to reduce your chances of getting sick is to check your entire body for ticks after returning indoors and to remove any attached tick as soon as possible. 

The CDC advises people to use tweezers only to remove the whole tick and to save the tick in a sealed bag or container if it’s needed for testing.  Available tick testing services as well as other helpful information is listed on the East Middlesex Mosquito Control Project website at

The Department of Public Health advises people to pay particular attention to areas between the toes, back of the knees, groin, armpits, neck, along the hairline, and behind the ears. They also recommend using repellents that contain DEET (safe for the skin) or permethrin (safe only to apply to clothing) before you go outside to reduce the risk of tick bites.

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​Shredded Australian Military Commander Shares Tips For Tearing Up Your Core

First off, he echoed something that an old high school football coach of mine used to say; maybe you too had it shouted at you as you did up-downs: Your mind telling you to quit is its own biggest hurdle.

“Exercise is physically and mentally challenging, no question about it,” he said to The Daily Mail Australia. “But you’ve got to take ownership and quit the excuses—it’s you versus you. Be accountable for your own actions. Forget motivation, you need discipline. Without good discipline, you won’t stick to anything.”

Also, like a true military man, he thinks it’s essential that you get outside your comfort zone in order to push your body to the brink. “I believe you need to increase your body’s ability to withstand pain and get comfortable with being uncomfortable. Try lifting and carrying odd objects, complete agility circuits, do whole-body functional exercises and get outside of your comfort zone,” he said.

He later added, “Your body is capable of 20 times more than your mind will let it, you just have to believe. If you want to have a body that performs as well as it looks, you need to build a mind as strong as a Special Forces soldier.”

If you can handle that motivation, then most of the other stuff should come pretty easy. Like, for instance, dieting. After all, if you’re motivated it shouldn’t be too hard to pick tuna or a chicken breast over microwavable mac-and-cheese.

Evennett’s nutritional guidelines are pretty basic. He suggests downing fish, chicken, eggs, peanut butter (the natural kind), leafy greens, avocado, sweet potatoes, coconut oil/protein powders, basmati rice, and (for a boost) bulletproof coffee. When it comes to what foods to avoid, well, they’re pretty much the opposite. He says steer clear of soda, refined sugars, energy drinks, simple carbs, fast food, low fat products, vegetable oils, processed foods and (except for rare occasions), yes, alcohol.

If you do eat well you have a much better shot at seeing your abs pop because, like many other people have stated many times over, abs are made in the kitchen. “You could have the best training program of all time, but if your diet sucks, so will your abs,” Evennett said. Harsh, but almost universally true.

Finally, he added that your body type will dictate the pace at which you can carve up your midsection. “Your shape dictates the pace at which you can develop abs and lose fat accordingly. It is vitally important to gather data from your own body and adapt your diet plan accordingly,” he said.“If you’re trying to train for the killer six pack, quit the thousands of ab crunches or fancy ab machines and start incorporating gymnastics/calisthenics, heavy compound, multi-joint total body movements. It’s these that will promote more total fat loss and a bigger muscle-building response.”

Best of luck out there, people.

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