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Ever wonder what top trainers tell their best clients? Personal trainers excel in mapping out individualized exercise programs. And they also offer insights that can help fitness buffs stay motivated. Here are some of their best tips: Remember the cliche “Rome wasn’t built in a day” and take a long-term view of your goals. Just as you can’t lose 10 pounds overnight, it will take time to develop muscle and get you closer to the body you desire. It’s great to have an image of more defined pecs or glutes in your mind; just give yourself time to get there. Don’t rush through your workouts. That leads to bad form, which is not only ineffective but a setup for injury. If you’re not sure how to do an exercise, don’t waste time struggling — get one-on-one instruction. Working with a personal trainer, for even just a session or two, may be worth the fee. Think of it as an investment in your long-term health. Recognize that on some days you may not be able to do your entire routine because of a time crunch or just because you’re tired. That doesn’t mean you have to forgo all exercise that day. Shorten your planned workout or find ways to get in 5 minutes here, 10 minutes there. Use apps, online videos and tried-and-true DVDs to learn… read on >

If you’ve made a financial commitment to athletic shoes, no doubt you want your money’s worth. But it’s important to replace them when you see specific signs of wear. Doing so will help prevent injury and allow you to work out at peak performance. According to the American Academy of Podiatric Sports Medicine, there are four main shoe components that can break down or wear out. When any of the following signs of wear occur, it’s time to replace the shoes: The tough outer sole on the bottom of the shoe has worn through to the midsole or is worn down more on one side than the other. The midsole, the layer between the outer sole and the upper, has worn out and no longer provides cushioning and stability. You might see creasing or unevenness when you look at this area at eye level on a flat surface. The heel counter — a stiff piece of material at the back of the shoe above the midsole — feels flexible when pressed side to side or leans to one side. This means that it probably won’t provide essential foot and ankle support. You see signs of wear along the shank. That’s the area between the front of the sole and the heel. Check it and all parts of your shoes after every workout. Surprising as it… read on >

Want to reduce your risk of dementia? Take care of your heart. That’s the takeaway from a new study that suggests good heart health in middle age could lower your odds for problems with thinking and memory later in life. The study included nearly 7,900 British adults who did not have heart disease or dementia at age 50. Over an average 25-year followup, 347 cases of dementia were diagnosed among participants. Average age at diagnosis: 75. After taking other factors into account, researchers linked a higher score at age 50 on seven healthy habits outlined in the American Heart Association’s “Life Simple 7” with a lower risk of dementia later in life. The Life Simple 7 assesses smoking, diet, physical activity, fasting blood sugar, blood cholesterol, blood pressure and body mass index (a measure of body fat based on height and weight). Dementia rates were 1.3 per 1,000 person years among participants who had high scores on heart healthy habits, compared to 3.2 per 1,000 for low-scorers, according to the study published Aug. 7 in the BMJ. A better score at age 50 was also associated with higher overall brain and gray matter volumes in MRI scans 20 years later. Though the study could not prove that heart-healthy living actually caused dementia risk to drop, the researchers said their findings support public policies to improve… read on >

For parents of a child with autism, communication is often the No. 1 hurdle. But what if there were a simple way to help them get their youngster talking? A new study suggests there just might be. It’s called “pivotal response treatment” (PRT). And those who have tried it say it can open up a whole new verbal world for kids with limited speech and inhibited social skills. “My son was having meltdowns all the time because he couldn’t express what he wanted or needed,” said Heidi Pim, a kindergarten teacher in Palo Alto, Calif., whose son James, 8, was diagnosed as a toddler with autism and speech delays. “We would try our best to figure out what he wanted or needed, so we could give it to him, but often we couldn’t,” she said. “Because he didn’t have any vocabulary. And his frustration and aggression would just turn into situations everywhere I would take him. At shopping malls, airports, everywhere.” James was already undergoing standard “applied behavioral analysis” (ABA) treatment. Considered the gold standard among autism interventions, it aims to teach social skills through heavy monitoring, repetition and positive reinforcement of good behavior, typically in a clinical setting. PRT has roots in ABA. But it aims to keep the child in his or her usual setting, and relies on techniques that are easy for… read on >

(HealthDay News) — A registered dietician can partner with you to develop a safe and realistic eating plan, says the Academy of Nutrition and Dietetics. Whether you want to lose or gain weight, or to simply maintain your health, there are many reasons to seek the help of an RDN. They include: You need help managing a chronic disease, such as diabetes. You have digestive problems. You have had gastric bypass surgery. You need to gain or lose weight. You are pregnant, trying to get pregnant or a new mom.

So-called “conversion therapy” can trigger depression, post-traumatic stress disorder, and suicidal thoughts and attempts, and it should be banished in the United States, medical experts say in a new report. Conversion therapy is used in an attempt to change a person’s sexual orientation or gender identity, most typically to turn someone who is gay into a “straight” person. Electroshock therapy, chemical drugs, hormone administrations and surgery are among the methods that have been used in conversion therapy, noted a team of experts reporting Aug. 8 in the New England Journal of Medicine. While the use of such extreme methods has declined, other types of conversion therapy can still harm U.S. children, teens and adults, according to the report. Only 18 U.S. states have banned conversion therapy for people younger than 18, and no states have banned conversion therapy for adults. “As a result of the lack of regulation on these ‘therapies,’ many adults and children continue to be defrauded, harmed and traumatized in the U.S. every day,” said report lead author Dr. Carl Streed, Jr. He is a primary care physician at Boston Medical Center (BMC) and an assistant professor of medicine at Boston University School of Medicine. “In addition to the health problems associated with conversion therapies, these practices also carry serious economic burdens for LGBTQ [Lesbian, Gay, Bisexual, Transgender, Queer and Questioning] people… read on >

If you have migraines, one or two cups of coffee a day may be okay, but three or more could raise your risk of an attack, a new study concludes. “Interestingly, despite some patients with episodic migraine thinking they need to avoid caffeine, we found that drinking one to two servings/day was not associated with higher risk of headache,” said study principal investigator Dr. Suzanne Bertisch, of the Division of Sleep and Circadian Disorders at Brigham and Women’s Hospital in Boston. “More work is needed to confirm these findings, but it is an important first step,” she added in a news release from Beth Israel Deaconess Medical Center. In the study, Bertisch and her colleagues tracked data from 98 adult sufferers of episodic migraines. Each patient had an average of five migraines a month, 66% had one to two servings of caffeinated beverages a day, and 12% had three or more servings a day. For the purposes of the study, one serving of caffeine was defined as eight ounces (one cup) of caffeinated coffee, six ounces of tea, a 12-ounce can of soda or a 2-ounce can of an energy drink. Over the six-week study period, the participants had an average of 8.4 migraines. All reported having caffeinated beverages on at least one day during the study, with an average of 7.9 servings per week.… read on >

(HealthDay News) — The human papillomavirus (HPV) is transmitted through sexual or skin-to-skin contact. Because there may not be symptoms, both men and women can contract HPV without even knowing it, says the U.S. Food and Drug Administration. To reduce your risk of contracting HPV, the FDA suggests: You can choose not to have sex. If you have sex, limit the number of partners you have. Choose a partner who has had no or few sex partners. The effectiveness of condoms in protecting against HPV isn’t clear, the agency says.

Leeks may look like scallions grown out of control, but they can add subtle flavor to many dishes, from soup to sides. Leeks are part of the onion and garlic family and are a good source of nutrients, including antioxidants. But unlike their cousins, leeks aren’t usually eaten raw. The first step in any leek recipe is to properly clean them. Cut off and discard the very dark green tops or place them in your compost pile. Thinly slice the leeks and place them in a large bowl of cold water. Toss the slices thoroughly to loosen any dirt or sand that might be caught between the layers and then drain them. Dry the leeks before proceeding with this or any recipe, unless noted otherwise. Here’s how to make a rich leek and potato soup that’s perfect hot or cold. Leek and Potato Potage 3 tablespoons olive oil 4 leeks, trimmed, sliced and rinsed 1 teaspoon dried herbs, such as rosemary, thyme and oregano 1/2 teaspoon salt 1 pound baby potatoes, such as Red Bliss or Creamer, quartered 1 quart no-salt-added vegetable or chicken broth Freshly ground black pepper to taste 4 tablespoons chopped chives (optional) Place the oil in a large stockpot and warm over medium heat. Add the leeks, dried herbs and salt. Cook 4 to 5 minutes, stirring often until the leeks… read on >

Are you craving a seafood bonanza but can’t get to the beach? Here’s how to make a clambake right in your own kitchen. Traditional clambakes serve up more than clams. This special one-pot meal typically includes other seafood, such as lobster and mussels, plus hearty sausage, potatoes and corn. This may look like a decadent meal, but the seafood is very low in calories while high in protein. Plus, the clams and mussels contain high amounts of the important nutrient vitamin B12. Stove-Top Clambake 2 tablespoons olive oil 1/2 pound chicken sausage, cut into 1-inch thick slices 2 large sweet onions, such as Vidalia, chopped 1/2 pound small potatoes, any variety 2 ears corn, cut in half 1 dozen littleneck clams, scrubbed 1 pound mussels, cleaned 2 lobster tails 1/2 teaspoon kosher salt 1/4 tablespoon freshly ground black pepper 1 cup dry white wine 1 cup unsalted vegetable or chicken broth Warm the oil in an 8-quart stockpot over medium heat. Add the sausage and cook 4 to 5 minutes until the slices start to brown. Scatter the onions on top and cook 4 to 5 minutes more until tender. Layer on the remaining ingredients, starting with the potatoes, then the corn, clams, mussels and lobster tails. Sprinkle with the salt and pepper. Pour in the wine and broth and cover. Increase the heat to… read on >

Weekly Gravy

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All Sauce from Weekly Gravy:

Personal Trainers’ Top Tips

When to Replace Athletic Shoes

Heart-Healthy Habits Good For Your Brain

Unlocking Speech for Kids With Autism

Health Tip: When to Consult a Dietician

Doctors Come Out Against Gay Conversion Therapy

How Much Coffee Is Too Much for Migraine Sufferers?

Health Tip: Reducing Your Risk of HPV

Get to Know Luscious Leeks

Dig Into a Stove-Top Clambake