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The 10 Best Abs Workout at Home Without Equipment

September 29, 2024 by Power of Positivity

Ready to shape your abs at home? No gym, no problem—tone your midsection quickly and easily. Whether you’re short on time, space, or equipment, getting a toned midsection at home is entirely doable. In this article, I’ll walk you through the best abs workout at home without equipment that will leave your core burning and your confidence growing.

Ab workouts do more than improve your looks—they also boost your body’s stability and strength. And the best part? You don’t need fancy gear to make it happen. You just need consistency, determination, and the right moves.

Let’s start a simple, effective workout you can do in your living room—no weights needed!

Why No Equipment is Effective for Abs

Bodyweight exercises boost core strength by using multiple muscle groups without extra equipment. The primary reason bodyweight exercises work so well for your abs is their versatility and accessibility.

By using just your body weight, you challenge your core muscles to stabilize your entire torso during movements, which builds functional strength.

Plus, you can do bodyweight exercises anywhere, from your living room to a park. There’s no need for fancy machines or gym memberships.

🧘‍♂️ Improved Balance: Exercises like planks enhance stability, vital for sports and daily tasks.
🏋️‍♀️ Functional Strength: Exercises like mountain climbers strengthen your abs and other body areas, improving coordination.
⏳ Endurance: Holding exercises like planks boosts core endurance over time.

10 Best Ab Exercises Without Equipment

Plank

How To: Position your forearms on the ground, and contract your abs, keeping your body in a straight line from head to toe. Hold the position without letting your hips sag.
Benefits: Strengthens the core, improves stability, and supports posture.
Reps/Sets: Hold for 30-60 seconds, 3 sets.

Bicycle Crunches

How To: Lie on your back, bring knees to a 90-degree angle, hands behind your head, and alternate bringing your elbow to the opposite knee.
Benefits: Targets both upper abs and obliques, enhancing rotation and core definition.
Reps/Sets: 15-20 reps per side, 3 sets.

Leg Raises

How To: Lie flat, legs extended. Raise legs to the ceiling, slowly lowering them without touching the ground.
Benefits: Primarily works the lower abs, improving lower core strength.
Reps/Sets: 10-15 reps, 3 sets.

Russian Twists

How To: Sit on the floor with your knees bent, lean back slightly, and twist your torso from side to side, touching the ground with your hands.
Benefits: Engages obliques and improves rotational core strength while toning the entire midsection.
Reps/Sets: 20 twists per side, 3 sets.

Mountain Climbers

How To: Start in a plank position and quickly alternate, bringing one knee toward the chest.
Benefits: Adds cardio to core training, burning calories while strengthening the abs.
Reps/Sets: 30 seconds, 3-4 sets.

Flutter Kicks

How To: Lie on your back with legs extended and hands under your hips. Lift your left leg and then your right alternately, slightly off the ground, and kick them up and down in a controlled manner.
Benefits: Focuses on the lower abs, improving strength and endurance, while also engaging the hip flexors.
Reps/Sets: 30 seconds of kicking, 3 sets.

Hollow Body Hold

How To: Lie on your back with arms overhead and keep your legs straight and extended. Engage your core, lifting your arms and legs off the ground while keeping your lower back pressed into the floor
Benefits: Builds core stability and overall strength, challenging the entire core, especially the lower abs.
Reps/Sets: Hold for 20-30 seconds, 3 sets.

➡️ Best Stretches for Lower Back Pain Relief

Dead Bug

How To: Lie on your back with arms extended toward the ceiling and legs in a 90-degree angle. Lower one arm and the opposite leg toward the ground, then return to the starting position and switch sides.
Benefits: Enhances core stability and coordination while working both the upper and lower abs.
Reps/Sets: 10-12 reps per side, 3 sets.

V-Ups

How To: Lie flat on your back with arms extended overhead. Simultaneously lift your legs and upper body to form a “V” shape, reaching for your toes. Lower back down slowly.
Benefits: Engages both the upper and lower abs, as well as the hip flexors, for a full core workout.
Reps/Sets: 10-15 reps, 3 sets.

Side Plank

How To: Start in a side plank position, resting on one forearm with your body in a straight line. Hold the position, keeping your core engaged, then switch sides.
Benefits: Targets the obliques and helps build stability in the entire core.
Reps/Sets: Hold for 30-45 seconds per side, 3 sets.

➡️ What Happens to Your Body When You Do Side Planks?

At-Home Abs Workout Routine (15-20 Minutes)

Warm-Up: 2-3 minutes

Jumping Jacks: ~1 minute
High Knees: ~1 minute

Circuit: Repeat 3-4 times based on fitness level

🏋️ Exercise	📏 Reps/Time	⏱ Rest
🧘 Plank	Hold for 30 seconds	15 seconds
🚴 Bicycle Crunches	15 reps per side	15 seconds
🏃‍♂️ Mountain Climbers	20 reps per leg	15 seconds
🔄 Russian Twists	20 twists per side	15 seconds
⬆️ Leg Raises	15 reps	15 seconds

Cobra Stretch: 30 seconds
Child’s Pose: 30 seconds

Progressive Overload & Frequency

Progressive Overload

Progressive overload is a key concept in building muscle and improving core strength.

It involves gradually increasing the intensity of your workouts to continually challenge your muscles, preventing a plateau and encouraging growth. For core workouts, this could mean:

Increasing Reps/Sets: Start with a moderate number of reps (e.g., 10-15) and gradually increase the volume as your core strengthens.
Increasing Time Under Tension: In exercises like planks, increase the hold time by 10-15 seconds over time.
Adding Variations: Introduce more advanced versions of each exercise. Move from a regular plank to side planks or plank-to-push-up variations.

Frequency

For optimal results, core exercises should be performed 3-4 times per week, allowing time for recovery between sessions. O

Overloading the core daily without rest can lead to strain. It’s essential to give muscles time to heal and adapt to the increased challenge.

Including core exercises in a balanced fitness routine with strength training and aerobic activities can enhance overall results.

This combination of progressive overload and structured frequency will ensure that your core muscles continue to grow stronger and more defined over time.

Cool Down and Stretching

Cooling down and stretching after a core workout is essential for aiding recovery and preventing injuries. Cooling down allows your heart rate and breathing to return to normal, while stretching helps prevent muscle tightness and soreness.

Static stretching (holding a stretch) after your workout is most effective for relaxing the muscles, improving flexibility, and reducing the risk of strains.

Incorporating stretches like the cobra stretch and child’s pose targets your core, lengthening the muscles you’ve just worked and promoting better recovery.

FAQs

Can I get six-pack abs without using any equipment?

Yes, you can achieve six-pack abs without equipment by following a consistent workout routine that targets your core muscles, such as planks, bicycle crunches, and leg raises. Combine this with a balanced diet and proper nutrition to reduce body fat, as visible abs are largely dependent on fat loss.

How long does it take to see results from ab workouts?

Results vary depending on factors like body fat percentage, workout consistency, and diet. Typically, with regular workouts (3-4 times a week) and a healthy diet, you may start seeing improvements in your core strength within 4-8 weeks. Visible abs, however, depend on reducing overall body fat.

Should I do ab exercises every day?

No, it’s important to give your muscles time to recover. Doing ab exercises 3-4 times a week is sufficient. Recovery days allow your muscles to heal and grow stronger, preventing overuse injuries and improving overall results.

What’s the best time of day to do ab workouts?

The best time to do ab workouts depends on your personal preference and schedule. Some people prefer working out in the morning for a fresh start, while others find evening workouts more convenient. As long as you’re consistent, the time of day doesn’t significantly affect your results.

Final Thoughts

Achieving strong, defined abs takes consistency and a bit of perseverance. Keep showing up, keep pushing yourself, and remember that results come from steady effort over time.

But don’t forget—abs aren’t just built in the gym (or living room). Nutrition plays a crucial role too. A balanced diet, rich in whole foods, fuels your progress and helps reveal those hard-earned muscles.

So, stay patient, keep your focus, and most importantly—enjoy the journey. Your core is calling, and it’s ready for greatness!

Food Truck Driver Makes Free Meals for Drivers Stuck on Highway

September 28, 2024 by Power of Positivity

Get inspired by another cheerful story of a food truck driver making free meals for tired drivers.

Tropical Storm Imelda made the record books as the fifth-wettest tropical cyclone recorded in the U.S. She left devastating, widespread flooding in southeast Texas in her wake. The eleventh tropical cyclone and ninth named storm of the 2019 Atlantic hurricane season, Imelda, formed from a low-pressure system that moved westward in the Gulf of Mexico.

It didn’t develop into a tropical storm until it neared the Texas coastline. There, it stalled and dumped massive amounts of flooding rain on southeast Texas and southwestern Louisiana. It made landfall on September 17, 2019, near Freeport, Texas, as a weak tropical storm.

Imelda brought life-threatening flooding to Texas and Louisiana, causing 5 deaths. Rainfall reached over 43 inches in parts of Texas. Many residents swore that the storm was worse than Hurricane Harvey. The worst rains occurred within just 36 hours in most places. Unfortunately, this intense rain led to unprecedented flooding. Rescue workers made dozens of water rescues as flooding forced residents out of their homes and to abandon their cars.

Food Truck Heroes

Despite the tragedies that occurred due to this devastating storm, there were plenty of people willing to reach out to others during their time of need. One such person was Reggie McCoy, a truck driver headed to Beaumont, Texas, with food delivery. He, along with 200 other vehicles, got stranded on I-10 in Chambers County for 36 hours due to massive flooding on the interstate. This flood may cause damage to the truck. Exploring work trucks for sale in San Diego would be a great option for those looking for an affordable and good-performance unit.

Since his truck was full of food and couldn’t make it to Beaumont, McCoy asked his boss if he could give the food away to other stranded drivers. His boss agreed wholeheartedly since the food would otherwise go to waste.

The truck contained items such as water, milk, grape tomatoes, chicken wings, and toilet paper, all of which were invaluable to all the unfortunate souls stranded on the interstate.

McCoy then met another stranded soul–a cook named Kenny. Together, they found a grill and cooked food for people on the side of the highway. McCoy and Kenny cooked the chicken from the truck, which fed 30 to 40 starving, thankful people.

Law Enforcement Efforts

Deputies continued to save stranded drivers along the interstate. In total, Imelda led to thousands of water rescues. Police and other rescuers moved those stranded in Chambers County to a nearby shelter in Winnie, Texas.

Aside from police and other state officials, plenty of citizens brought their boats out to perform high-water rescues. People used social media to alert friends and family they would be bringing their boats out to help. Without a doubt, the actions of these everyday people saved countless lives.

Roads and some communities found themselves drenched in 2-3 feet of water after days of heavy rain from Imelda. The storm spawned several isolated tornadoes and will likely cause millions of dollars in damage. The government declared six Texas counties disaster areas following the storm. The counties that qualified for government assistance were Chambers, Harris, Jefferson, Liberty, Montgomery, and Orange Counties.

Final Thoughts on the Kindness of the Man Driving the Food Truck

While Tropical Storm Imelda left a trail of devastation and heartbreak, it also revealed the incredible strength and compassion of those who stepped up in the face of adversity. The story of Reggie McCoy, the food truck driver, serves as a powerful reminder that even in the darkest moments, acts of kindness can shine through. McCoy’s decision to share his truck’s supplies with stranded drivers, alongside the efforts of people like Kenny and the countless others who risked their safety to help, exemplifies the best of humanity.

In times of crisis, it’s these selfless acts that restore our faith in the resilience of the human spirit. McCoy’s story is not just about a man handing out meals; it’s about the community that was formed on that flooded highway, where strangers became friends and despair was met with generosity. Such moments remind us that we all have the power to make a difference, no matter the circumstances.

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4 Ways To Deal With Insensitive Comments

September 27, 2024 by Lakeisha Ethans

Learn new, effective strategies to help you deal with insensitive comments.

Insensitive comments are painful and often shocking to hear. They can make you feel terrible and unsure about how to proceed. Of course, one deserves to listen to such statements.

But how can you go about handling these remarks and protecting yourself against them? Here are 4 effective strategies to help you deal with insensitive comments and 3 ways to build resilience on top of that.

Effective Strategies To Deal With Insensitive Comments

1 – Decide Whether You Want To Respond

Ideally, we’d live in a world in which responding to insensitive comments always nets positive results, but that’s not the case. Knowing the repercussions of speaking out could lead you to stay silent, while certain comments directed at you and a group you belong to are more likely to compel you to speak, says the Southern Poverty Law Center.

When making your decision, consider the following things:

The type of comments
Who made the comments (A person with authority? A child? A family member? A friend?)
How were the comments made (Online? In person? To a large group? In front of children? At work?)
What were the circumstances of the comments? (At work? In front of children?)

These questions will ultimately be made based on your judgment and how you gauge the next step. If you decide to let it go, determine the boundary at which you will speak up. If you decide to speak up, will you do so now or after you have some time to think? Use your best judgment.

Remembering that letting go and deciding others aren’t worth your time and effort is also a valid strategy for dealing with insensitive comments.

2 – Set Boundaries

Positive interpersonal boundaries are crucial to maintaining good relationships with all the people in your life, from family members to colleagues and from friends to authority figures. This isn’t just about physical wellbeing, but about mental and emotional wellbeing, too.

Setting positive boundaries will show others what is and isn’t acceptable for comments about you and those around you. When someone crosses a line you’ve drawn, quickly point them back in the right direction.

Here are some tips for setting boundaries:

Start by determining your needs, including what constitutes basic respect.
Take into account the way others prefer.
Be clear and direct when naming your limits with others, and be equally clear and direct when you correct someone for crossing one of your boundaries.
Be assertive; don’t be afraid of being as fierce and stern as those trying to break your boundaries.
If you find it difficult to be assertive, start small and work your way up.
Understand that you deserve to have your boundaries respected and stand by them.

3 – Use Humor

In situations where you want to correct someone for insensitive comments but don’t want to jeopardize yourself, humor is a great go-to. Lean into the awkwardness created by that insensitivity and make a joke out of it.

When used in balance, humor helps relieve tension while offering a subtle correction. However, be careful not to use it too much, as that can become unpleasant and worsen the situation again. The goal is to offer a light-hearted, resilient response to the individual who made the insensitive comment and then, as quickly as possible, use that humor to move on to the next subject.

With any luck, the person the humor is targeted at will get the picture and take the hint not to make the same mistake again next time. If they don’t take the hint, though, you’ll need to buckle up with positive thinking and either start ignoring them or be more assertive.

4 – Be Understanding

A key strategy for dealing with insensitive comments is to understand the other person. It allows you to humanize them and understand that their remarks don’t define them, allowing you to handle these comments better.

Here are some ways to do this:

Try to see where the person is coming from and put yourself in their shoes. What is making them say this? Have they learned before that they shouldn’t? What message are they trying to get across?
Don’t stoop to the levels of those who are insensitive. Two wrongs don’t make a right, so don’t make bad comments to get back at them. This is an educational opportunity, not one to turn into a cycle of anger.
Surprise them with kindness. Learning to react with compassion first can be difficult, but it can also be rewarding. People are more likely to respond in a positive way to kind correction than angry antagonism.

Three Effective Ways To Build Resilience After Hearing Insensitive Comments

1 – Stop Catastrophizing

Catastrophizing is the act of exaggerating your experiences, making them world-ending scenarios instead of seeing them as the actual, realistic situations they are. This is a common feature of those with anxiety and can lead to decreased positive thinking and extremely high stress levels.

Events can be stressful or seem very severe when they happen, and insensitive comments from people you care about can seem disproportionately life-ending sometimes. After all, the people you trust have said something negative—something you never expected out of their mouths! It’s jarring, and it can be overwhelming.

Building resilience to this involves learning to stop the cycle of catastrophizing. These people are human and don’t always know that what they’re doing is harmful. It doesn’t mean they’re bad people or that you have to cut ties with them. And even if you do have to, think about the future! This will hardly matter in the long run, and one lost relationship isn’t the end of the world.

When you learn to stop catastrophizing, you learn to take control of your emotions, think critically about the things affecting you, and, ultimately, overcome the anxiety that may be holding you back. It’s an important trait for anyone!

2 – Practice Forgiveness

Holding a grudge can often involve repressing or hanging onto certain emotions that might be harming you more than you might expect. Not everyone is ready to forgive right away, but it’s a goal that you should work towards.

Research indicates that the act of repressing feelings or emotions is significantly worse for the mind and body. Still, forgiveness following reflection can lead to boosted positive thinking, more feelings of control, and more empathy overall.

First, acknowledge the incident that hurt you and how. In this case, you’d be acknowledging the insensitive comment, why it was insensitive, and how it affected you and may continue to affect you.

Next, commit to the act of forgiveness. You’d learn to think of the act of letting go as one that is performed for your own sake, and you need to take steps forward, slowly, toward this commitment.

Looking for the silver lining

Finally, seek the positive in the experience. What have you learned in this process? How can you grow from it? Will it ultimately strengthen your relationship with someone, or will it show you who your real friends are? Will it show others that your boundaries can’t be messed with? Why was this experience so important?

Many trauma survivors make it clear that forgiveness isn’t necessary, and that’s somewhat true, but not in the way you might think. Learning to forgive on your part—meaning to let go of the resentment and hatred towards someone who has wronged you—is an act that benefits you and is done only for your own sake. This is positive and necessary and builds resilience in the long run.

However, conveying to another person that you have forgiven them is unnecessary, and you can still decide not to continue a relationship with someone after you, personally, forgive them. It’s up to you if you still want to have a relationship with someone who continually makes insensitive comments towards you and others, but forgiving them in your heart is needed either way.

3 – Practice Mindfulness Meditation

Mindfulness is a technique that involves living in the moment. It means letting go of past pain and future worries and focusing on the here and now. Unsurprisingly, this is a big part of resilience – the ability to take each day one step at a time and plan for the future without drowning in anxiety over it or being weighed down by the past.

Emotions are the key factors that stand between you and achieving mindfulness. The feelings that you experience can be overpowering. This doesn’t just apply to receiving insensitive comments, but to everything in general that can happen in your life.

Here are some ways insensitive comments can lead to a need for mindfulness:

Again and again, you think about the humiliation you felt for being on the receiving end of the insensitive comments.
You regret how you handled receiving the comment and wish you’d been more successful in convincing the other person to stop.
You regret not speaking up when you heard the comment because you feel like you let them walk over you or like you failed to be an ally to another group of people.
You’re worried about having to deal with similar comments in the future.
You’re worried that your relationship with this person might be damaged if you say anything.

These painful thoughts shouldn’t be allowed to continue to dictate the future, but they can crop up in all sorts of scenarios in your life. But when you bring yourself back down to earth with mindfulness, you might realize that these things aren’t as bad as you thought.

Mindfulness meditation can boost positive thinking and relieve stress among many different groups of people, and it builds resilience because it makes you more aware of yourself and your body. You learn to trust your instincts, make healthy decisions, and avoid things that will harm you without worrying about the past or agonizing over the future.

Those who practice mindfulness have even been found, in studies, to experience lower levels of negative emotion when they look at things they’re afraid of. Their mindfulness keeps them grounded, so their thoughts don’t become overwhelming. That kind of resilience is tough to build but worth it in the end!

Final Thoughts On How To Deal With Insensitive Comments and Build Resilience

It’s always awful to receive insensitive comments, but the good news is that you get to control how you respond to them. By learning to proactively handle insensitive comments and building your resilience against them and other external factors, you’ll enjoy a happier, less stressful life.

70-Year-Old Grandma Returns to Lifeguard Duty to Save Lives

September 26, 2024 by Kristen Lawrence

Take inspiration from this 70-year-old grandma who returned to lifeguard duty and continues to save lives.

Amid the nationwide labor shortage, a 70-year-old grandma decided to rejoin the workforce as a lifeguard. Robin Borlandoe, lovingly nicknamed “Lifeguard Grandma” by her community, felt that all kids deserved a safe place to swim.

However, Philadelphia city pools didn’t have enough lifeguards to reopen for the summer safely. Desperate for workers, the city appealed to the public, urging anyone with lifeguard experience to apply.

When Borlandoe heard the cry for help, she felt compelled to answer it. According to an interview with Fox 29 Philadelphia, she first became a lifeguard in the late 1960s. Just 16 years old then, she served the Kingsessing neighborhood in southwest Philadelphia.

While she hadn’t been on a lifeguard stand in 54 years, Borland had fond memories of the job as a teen. Knowing her city needed help, she grabbed her whistle and swimsuit without hesitation. She may have been a bit rusty, but that didn’t deter her from filling out an application.

“I decided to finally do it to do something for our kids, our community,” Borlandoe told the news outlet.

According to another interview with The Philadelphia Inquirer, she had enjoyed a fulfilling career in the health field. After retiring, she kept busy caring for sick relatives and didn’t plan on looking for another job. However, she changed her mind when she saw the Parks and Recreation Department’s recruiting campaign for lifeguards.

City officials rushed to fill positions before opening Philadelphia’s community pools this summer. Nationwide, many other cities have a critical shortage of lifeguards due to the pandemic and booming economy. The strong labor market may encourage young adults and teens who typically take lifeguard jobs to seek other employment.

Lifeguard Grandma Steps Up To Help Her Community

Despite labor challenges, cities throughout the U.S. have tried to recruit as many lifeguards as possible. Philadelphia city officials seemed to have a winning strategy, as they had enough workers to open 50 of 65 pools. In addition to a successful recruiting campaign, the city offered higher wages than in previous years.

“It’s been a journey,” Borlandoe said. “The call of what’s been going on in the city. We’re in a bad spot and I just wanted to do something.”

However, adjusting to lifeguard duty after a 54-year hiatus proved more brutal than she’d imagined. She discovered that training involved more physical demands than in her teenage years.

Lifeguards in Philadelphia must pass a challenging exam that includes one new requirement. In addition to swimming laps and treading water, lifeguards must recover a brick from the bottom of the pool. If applicants complete these tests, they automatically qualify for the position.

Borlandoe felt slightly overwhelmed by the new lifeguard test, but she wouldn’t back down from the challenge. She wanted to help children and families have a fun summer and ensure their safety. And it seemed other older adults shared that sentiment as well.

Including Borlandoe, 16 seniors aged 50 and older reported for lifeguard duty to help Philadelphia open more pools. Borlandoe’s loved ones supported her decision and felt that the “Lifeguard Grandma” was perfect for the job.

“Anyone that knows me would not be surprised that I’m going to do this,” she said.

Several younger people who read her story felt annoyed that news outlets put so much emphasis on her age. However, Borlandoe didn’t mind since it showed the public how the elderly could serve their communities. She said it provided a chance to put a positive spin on aging and demonstrate how elders can uplift young people.

70-Year-Old Grandma Hopes Her Story Will Inspire Others

Even though lifeguards in Philadelphia received a sizable pay raise, Borlandoe didn’t sign up for the money. She mostly felt motivated to rejoin the workforce so that children would have a safe environment during summer. For many children and families, pools provide a fun, affordable way to cool off in scorching temperatures.

However, the lifeguard shortage made it harder to access places to swim.

“They have no place to go,” she explained. “Pools are closed all around.”

Borlandoe believes that keeping pools open doesn’t just provide recreational opportunities. It also gives children a safe place to play and shelters them from increasing violence in Philadelphia.

Tragically, at least a hundred children under eighteen were shot in the city in 2022. One of these shootings happened outside Borlandoe’s home, killing three young boys.

“When you see it, it’s scary, and it’s very sad,” she said.

After witnessing the tragic event, Borlandoe felt motivated “to do something, no matter how small, to help out.” She hopes her story will encourage others to consider lifeguard positions in their cities.

“I’m very much committed to this,” she said. “This is my reputation. This is my community.”

Borlandoe takes her position seriously and doesn’t just think of it as a summer job. She knows cities need lifeguards more than ever to protect children from violence on the streets.

“We need to do something,” she declared. “We need to save our youth; save our future.”

If you have experience lifeguarding, perhaps this story will motivate you to serve your community! The American Lifeguard Association estimates that staffing shortages affect over 30% of U.S. pools. So, check with your local pools to see if they have open positions. Chances are they probably need you!

Final Thoughts on the Lifeguard Grandma Who Was Ready to Save Lives

Robin Borlandoe, a 70-year-old Philadelphia native, decided to come out of retirement to save lives. After seeing a recruitment campaign for lifeguards amid unprecedented staffing shortages in the city, she wanted to help. The retiree didn’t plan on reentering the job market but couldn’t ignore the city’s desperate call for lifeguards.

A shooting involving three children outside her home also influenced her decision. She wanted to ensure kids had a safe place to play during the summer and protect them from violence. Borlandoe hopes others will also consider filling lifeguard positions to keep their city pools open.

Al Roker Thanks Kind People Who Helped Him When Stranded

September 25, 2024 by Kristen Lawrence

Al Roker’s shared story once again proves that kind and generous people exist.

The Today Show weatherman Al Roker and his wife, Deborah Roberts, found themselves stranded after their car wouldn’t start one evening. They’d just finished dinner at the Blue Plate restaurant in Chatham, New York, and realized their car battery had died.

However, with it being a Friday night, many people were around to ask for help. So, they took their chances and asked a stranger to jump-start their car. Luckily, the first people they asked had jumper cables and showed them some kindness.

Both Al Roker and Deborah Roberts shared the story on their Instagram accounts. Al even took a picture with the kind people who saved their day. The generous couple stood in the background while Al gave a big thumbs up over the opened hood of the car.

Al Roker Thanks Generous Strangers for the Kindness

“I left the lights on [in] our car during dinner and the battery died,” shared Al Roker on his Instagram. “But these nice folks gave us a jump!! Jump started our weekend!!”

Roberts also shared her version of the evening on her Instagram page.

View this post on Instagram

A post shared by Al Roker (@alroker)

“The kindness of strangers,” Roberts wrote in a post. “After a nice dinner, a bummer. The car battery was dead. What to do? I took a chance and approached a stranger for jumper cables. And Phil and his sweet family came to the rescue! No 5-mile walk for us tonight! Yay, Phil. Thanks for the #kindness @alroker.”

One person commented that the couple had angels watching over them, while another said, “Kindness still exists.” Another person wrote, “Good things happen to good people!!”

Maybe they just happened to be in the right place at the right time. Or, perhaps fate intervened and urged the positive people to cross paths with Al Roker to fix his car. The universe works in mysterious ways sometimes, but luckily, it seemed to work in their favor that evening.

While Al Roker exercises regularly, he was thankful he didn’t have to walk five miles back home that night. If the kind strangers hadn’t come along, he might have had no other options. At least he learned a valuable lesson about turning off the car lights to save the battery!

He Jumped Right Back to His Routine the Next Day

After driving home that Friday night, Al Roker returned to his exercise regimen over the weekend. He posted an Instagram video of him and his wife walking Sunday morning as part of the Today 30-day walking challenge.

“And look who’s out on the road already. It’s Deborah Roberts,” Roker said in the video clip, giving his wife a high-five as she ran past him.

“Look at her go. There she goes. She’s going a lot faster than I’m going, but it’s not how fast you go. It’s what you get done, right?” he added.

Alluding to Friday night’s events, one Instagram user jokingly commented, “No jump-start needed this morning?”

Al Roker made sure to pay the act of kindness forward just a week later. On a Today Show episode, Adrienne Patterson drove 655 miles specifically to see Al in celebration of her 65th birthday.

Unfortunately, Al Roker took the day off to help his son pack for college. However, the meteorologist still called in to thank the woman for driving such a long distance to meet him! He also wished her a happy birthday during the call.

Al Roker Helped Others in Their Time of Need

In another Today show episode in April 2020, the popular weatherman surprised R3 food bank workers in San Antonio, Texas. The food bank worked hard to supply citizens with groceries and supplies during the pandemic. Many people had lost their jobs and relied on local food banks to put food on the table.

Al Roker reached out to two workers who had been delivering meals to needy people. Juan Ramos and Angela Williams worked tirelessly to ensure their community had enough to eat during a difficult time.

Al connected with them on a video chat, saying, “The things that you have been doing for your communities just kind of blew us away when we heard about it, so we wanted to do something for you to help you continue your mission.”

He told them to open their front door to reveal their surprise. The Today Show donated thousands of dollars worth of groceries to help keep the food bank stocked. Groceries lined the street in front of Juan and Angela’s homes, a moving sight in uncertain times.

Al Roker also ensured that some of the groceries and supplies would go to Angela. When he learned that she’d lost her job and relied on food banks to survive, he wanted to help however he could. She was touched by the gesture and invited the team over for dinner if they ever came to San Antonio.

Juan also thanked Al and the Today team for the heartfelt donation. He said that the R3 food bank had served at least 4,000 meals since the outreach program began. In an interview with Today, he said, “It’s not an option not to do what we’re doing. We’re going to do this. We’re going to help people.”

Perhaps we can learn a valuable lesson from Al Roker and the strangers who helped him. When we give to others unconditionally, the universe always returns the favor when we need it most.

Final Thoughts on Kind People Helping Al Roker

The heartwarming story of strangers helping Al Roker and his wife went viral on social media. After going out for dinner, the couple tried to start their car and realized the battery had died.

Desperate for help, they asked people around them if they could jump-start the car. Sure enough, a kind couple had jumper cables and quickly got the car back up and running.

Sometimes, we stumble upon the perfect people to help us in a difficult situation. Al and his wife expressed their gratitude for the couple’s help, and Al made sure to pay it forward.

WHO: Sugar Substitutes Stop Weight Loss

September 24, 2024 by Deborah Tayloe

Find out more about sugar substitutes that may be stopping you from losing weight.

In a recent press release, the World Health Organization (WHO) unveiled its latest non-sugar sweeteners (NSS) guidelines. They now recommend against sugar substitutes for weight control or to reduce the risk of noncommunicable diseases (NCDs).

This recommendation stems from a thorough analysis of available evidence. The data study indicates that the long-term use of NSS does not yield significant benefits for reducing body fat in adults and children.

Additionally, the review suggests that prolonged consumption of NSS could potentially lead to adverse effects. These harmful impacts include increased susceptibility to type 2 diabetes, cardiovascular diseases, and adult mortality.

Francesco Branca, the WHO Director for Nutrition and Food Safety, issued the following statement:

“Replacing free sugars with NSS does not contribute to long-term weight control. Individuals should explore alternative methods of reducing their intake of free sugars, such as consuming naturally occurring sugars found in fruits or opting for unsweetened food and beverages. NSS are non-essential dietary factors with no nutritional value, and people should strive to reduce overall sweetness in their diets from an early age to improve their overall health.”

This WHO recommendation applies to all individuals except those with pre-existing diabetes. It also encompasses all synthetic, naturally occurring, or modified non-nutritive sweeteners. These are not classified as sugars in processed foods and beverages. It also includes sweeteners sold individually for consumer addition.

The observed link between NSS and disease outcomes in the evidence may be affected by the baseline characteristics of study participants and their complex NSS use patterns. Because of this, the recommendation is conditional according to the way WHO develops guidelines.

Thus, policy decisions based on this recommendation may require substantial discussion within specific country contexts. WHO advises that health policymakers must consider factors like the extent of NSS consumption in different age groups.

The WHO’s guideline on NSS is part of a comprehensive set of existing and upcoming guidelines on healthy diets, aiming to establish lifelong healthy eating habits, enhance dietary quality, and reduce the global burden of NCDs.

What Are the Sugar Substitutes WHO Warns Against Consuming?

Common examples of NSS include the following: acesulfame K, aspartame, advantame, cyclamates, neotame, saccharin, sucralose, stevia, and stevia derivatives.

It’s worth noting that all of these passed regulatory guidelines and research, gaining approval for use in our foods. But that does not mean they are helpful for your body. Let’s take an up-close look at each of those non-sugar sweeteners.

Check your food labels for these sugar substitutes:

Acesulfame K

Acesulfame potassium, or acesulfame K, is a calorie-free sweetener approximately 200 times sweeter than sugar. It is heat-stable and appears in a variety of food and beverage products. The body does not metabolize Acesulfame K and passes through the system unchanged.

Aspartame

Aspartame is a low-calorie artificial sweetener commonly used as a sugar substitute. It comes from two amino acids, phenylalanine, and aspartic acid, and is approximately 200 times sweeter than sugar.

Aspartame is broken down into components during digestion and contributes a few calories. It has been extensively studied and approved for use by regulatory agencies. Still, it may pose risks to individuals with a rare genetic disorder, phenylketonuria (PKU), who cannot metabolize phenylalanine.

Advantame

Advantame is a non-caloric sweetener chemically similar to aspartame but much sweeter. It is used in various food and beverage products. Advantame metabolizes into its components in the body, and studies have shown it to have a low toxicity profile. However, as it is a relatively new sweetener, further research is ongoing to ensure its safety.

Cyclamates

Cyclamates are artificial sweeteners that were once widely used in the past. But today, several countries have banned them due to concerns about their potential carcinogenic effects. They often appear in combination with other sweeteners to enhance sweetness.

The National Cancer Center notes that while some early studies suggested a possible link to bladder cancer in rodents, more recent research and re-evaluations have provided mixed findings, and their safety remains a subject of debate. For that reason, cyclamates are not approved in the United States.

Neotame

Neotame is an artificial sweetener that’s chemically related to aspartame. It is approximately 7,000 to 13,000 times sweeter than sugar and has a similar taste profile. The body cannot metabolize neotame and excretes it unchanged.

Saccharin

Saccharin is an artificial sweetener that has been in use for over a century. It is approximately 300 to 500 times sweeter than sugar. While early studies linked saccharin to bladder cancer in rodents, subsequent research has not provided consistent evidence of its carcinogenicity in humans.

Sucralose

Sucralose is an artificial sweetener chemically modified from sugar. It is roughly 600 times sweeter than sugar. The body does not metabolize sucralose. Instead, the sugar substitute passes through without providing any nutrition or calories.

Stevia

Stevia is a natural, zero-calorie sweetener derived from the leaves of the Stevia rebaudiana plant. It is significantly sweeter than sugar. Its extreme sweetness comes from natural compounds called steviol glycosides. Stevia has been used for centuries. In the past decade, it has gained popularity as a sugar substitute.

Stevia Derivatives

Stevia derivatives are compounds derived from stevia that have undergone further processing and modification to enhance their sweetness or taste profile. Some common stevia derivatives include rebaudioside A (Reb A), stevioside, and steviol glycosides.

These derivatives are extracted from the stevia plant and undergo purification processes to isolate the sweet compounds. They are used as high-intensity sweeteners and are several hundred times sweeter than sugar.

Reb-A is one of the most widely used stevia derivatives, known for its clean, sugar-like taste. It has been extensively studied and approved as a food additive by regulatory authorities. Stevioside is another stevia derivative that is slightly less sweet than Reb A but still provides a significant sweetness. Steviol glycosides encompass a group of compounds found in stevia, including Reb A and stevioside.

These Sugar Substitutes Often Appear in Toothpaste and Body Care Products

It is essential to note that this guideline does not extend to personal care and hygiene products containing sugar substitutes, such as toothpaste, skin creams, and medications. Furthermore, this recommendation does not affect low-calorie sugars and sugar alcohols (polyols), which contain calories and are therefore not classified as NSS.

Natural Alternatives to Sugar Substitutes

So if WHO believes those sugar substitutes will sabotage your dieting efforts, what should you eat? You will need to find your favorite natural sweetener.

Natural sweeteners are not non-caloric. But they do not contain sugar substitutes’ chemicals (or controversy). So if you do wish to sweeten things up once in a while, you can try these. And if you look for organic products, you can be sure you’re skipping the preservatives and artificial ingredients.

Natural sugar substitutes:

Honey

Derived from bees, honey is a natural sweetener with numerous nutritional benefits. It contains trace amounts of vitamins and minerals, including vitamin C, calcium, and iron. Honey also possesses antioxidants and antimicrobial properties. Also, honey is known to soothe coughs and sore throats and may have wound-healing properties when applied topically.

Maple Syrup

Maple syrup is a popular natural sweetener. It contains small amounts of minerals like manganese and zinc. Maple syrup also contains antioxidants and has a lower glycemic index than refined sugars. That means it causes a slower rise in blood sugar levels. It adds a distinctive flavor to dishes and is excellent as a recipe topping or ingredient.

Coconut Sugar

Obtained from the sap of coconut palm trees, coconut sugar is a natural sweetener. It has a pleasing, caramel-like flavor. It contains small amounts of nutrients such as iron, zinc, and potassium.

Coconut sugar also contains inulin, a dietary fiber supporting digestive health. While it is still a form of sugar, and you must eat it in moderation, coconut sugar has a lower glycemic index when compared to refined sugar.

Date Sugar

Date sugar is a natural sweetener rich in fiber, vitamins, and minerals. It’s made from dried and ground dates. It retains the nutrients of whole dates, including potassium, magnesium, and iron. Date sugar has a distinct flavor. You can substitute it for brown sugar in baking and cooking. Due to its high fiber content, it has a lower impact on blood sugar levels compared to refined sugars.

Please note that these natural sweeteners offer some nutritional benefits but still contain calories. Thus, you must consume it in moderation as part of a balanced diet. Individuals with specific health conditions or certain dietary restrictions should consult a healthcare professional before incorporating these sweeteners into their diet.

Final Thoughts on WHO Warning Against Sugar Substitutes

In light of the World Health Organization’s (WHO) recent guidance on non-sugar sweeteners (NSS), it is crucial to reconsider our choices regarding sugar substitutes. The WHO’s recommendation against using NSS for weight control highlights the need for alternative approaches to achieve our health and weight loss goals.

While natural alternatives like honey, maple syrup, and other sweeteners derived from nature may seem appealing, it is essential to know that they are still sources of calories to enjoy in moderation. Incorporating these natural sweeteners can add flavor to our meals and satisfy our cravings while minimizing the overall intake of added sugars.

It is imperative to prioritize a balanced and diverse diet, including whole foods. Think of fruits and vegetables, which provide essential nutrients and naturally occurring sugars. These whole foods offer a range of health benefits and can contribute to weight management when consumed as part of a well-rounded diet.

Remember, achieving weight loss goals requires a comprehensive approach that includes regular physical activity, portion control, and mindful eating habits. Relying solely on sugar substitutes, whether natural or artificial, is not a guaranteed solution. Instead, it is crucial to cultivate a sustainable lifestyle that supports long-term health and well-being.

By embracing the WHO’s guidance and adopting healthier alternatives, we can progress toward our weight loss goals while enjoying the occasional indulgence in natural sweeteners. Let’s choose wisely, savor the flavors of natural alternatives in moderation, and embark on a journey of improved health and balanced nutrition.

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