4 Best Arizona Cities To Retire on $2,500 a Month

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4 Best Arizona Cities To Retire on $2,500 a Month

Sam DiSalvo – November 30, 2022

tonda / Getty Images/iStockphoto
tonda / Getty Images/iStockphoto

With warm weather and relatively affordable living costs, Arizona has long been a popular destination for retirees. While the average monthly costs of the necessities (rent, groceries, healthcare and utilities) total $2,626 across the U.S., there are several cities in Arizona where you can live on even less.

GOBankingRates has identified the Arizona cities where not only could you live on $2,500 a month in retirement, but where you could also live well. Only cities with livability scores of 65 or higher (on a scale of 1 to 100) were considered. These are the best Arizona cities for retirees to live on $2,500 a month.

Shutterstock.com
Shutterstock.com
Phoenix
  • Total monthly expenditures: $2,397
  • Livability score: 65

Although Phoenix is the most expensive city on this ranking, it’s still relatively affordable compared to other places in the U.S. At $341, the average monthly cost of groceries for a person age 65 or older is less than the national average of $350. And healthcare is also more affordable — the average monthly cost for this age group is $512 in Phoenix, while the national average is $556.

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Thunderbird Conservation Park lo / Shutterstock.com
Thunderbird Conservation Park lo / Shutterstock.com
Glendale
  • Total monthly expenditures: $2,369
  • Livability score: 73

Affordable housing and groceries make Glendale a smart choice for retirees on budgets. The average rent for a one-bedroom is $1,196, while the average monthly cost of groceries for those age 65 and older is $339.

benedek / Getty Images/iStockphoto
benedek / Getty Images/iStockphoto
Tucson
  • Total monthly expenditures: $2,063
  • Livability score: 65

Tucson is the most affordable city on this list: The average rent for a one-bedroom is $962, the average monthly cost for groceries is $335, the average monthly cost for healthcare is $453 and the average monthly cost for utilities is $313. However, the No. 1 city has Tucson beat in terms of livability, as well as the percentage of the population that’s 65 and older, which is 14.8% here.

DenisTangneyJr / Getty Images
DenisTangneyJr / Getty Images
Mesa
  • Total monthly expenditures: $2,456
  • Livability score: 77

Although Mesa is not the cheapest city on this list, it has the highest percentage of people age 65 and older at 16.6% and the highest livability score. There’s no shortage of things to do in Mesa, with Wild West towns for history lovers, mountains and lakes for those seeking outdoor adventure, museums, restaurants, shopping, golf courses and more.

Why It’s So Important to Get Enough Magnesium

Men’s Health

Why It’s So Important to Get Enough Magnesium

Emilia Benton – November 30, 2022

close up of human hands he is taking pill
The Health Benefits of MagnesiumMStudioImages – Getty Images

When it comes to getting the vitamins and minerals your body needs to function, chances are you’re familiar with the big ones, like iron, vitamins C and D and calcium. You’ve probably also heard about magnesium but probably haven’t been sure if you really need to prioritize it. Experts will be quick to tell you it’s important.

According to New York City-based Bianca Tamburello, RDN, a registered dietitian in New York City, magnesium plays an important role in many body functions, including regulating blood pressure and blood sugar, creating energy, and maintaining optimal bone health. That’s why it’s important to ensure you’re getting enough.

Why is magnesium important?

While magnesium deficiency isn’t common among healthy individuals, you want to be sure that you have the optimal amount. Research has shown that low magnesium intake can lead to an increased risk of type 2 diabetes, high blood pressure, inflammation, heart disease, stroke, migraine headaches, asthma, and colon cancer. According to Tamburello, getting enough magnesium is also important in aiding the body in proper absorption of calcium and potassium, two other important minerals.

Can you take too much magnesium?

It is possible to get too much of a good thing, which is why it’s important to seek counsel related to your individual needs before starting to take a magnesium supplement, Tamburello says. Getting too much magnesium through a supplement can cause symptoms such as diarrhea, nausea, and stomach pain.

“Taking a magnesium supplement is not for everyone, so you should talk to your doctor before starting one,” she says. While high magnesium levels seem to have some beneficial effects—they’ve been associated with a decreased risk of osteoporosis and diabetes, and the lessening of lessen migraine symptoms (if your magnesium levels were low), explains Tamburello, there are risks of getting too much. It can be toxic, she says. According to the National Institutes of Health, adults should take no more than 350 mg of a magnesium supplement daily. Additionally, the Dietary Guidelines for Americans recommend that men 31 and older aim for 420 mg of magnesium per day through food alone or through food and a supplement combined.

“It’s important to note that the magnesium supplement daily limit (350 mg) is lower than the overall recommended daily magnesium intake (420 mg from foods, beverages, and supplements),” Tamburello explains. “This is because the body reacts differently to concentrated amounts of minerals and vitamins found in supplements.”

Can you get enough magnesium through food?

You can, especially if you fill up on magnesium-rich foods including pumpkin seeds, chia seeds, salmon, almonds and almond butter, peanuts and peanut butter, raisins, and chickpeas, Tamburello says. Fruits such as guava, banana and dried figs are also high in magnesium, as are vegetables including spinach and Swiss chard.

If you’ve confirmed with a health care professional that you do need more magnesium, Tamburello recommends trying to bring your levels up through food first, rather than through supplements. Natural sources provide other key vitamins and minerals as well as magnesium.

The bottom line: Talk to your doctor if you think you may have a magnesium deficiency. A healthcare provider can help you determine if you can get back on track by simply tweaking your diet, or if adding a supplement can be beneficial.

Winter holidays bring more heart attack deaths than any other time of year

New Media Wire

Winter holidays bring more heart attack deaths than any other time of year

November 30, 2022

(NewMediaWire) – November 30, 2022 – DALLAS The joy of the winter holiday season is often marred for many as research shows that more people die from heart attacks during the last week of December than at any other time of the year. The American Heart Association, the world’s leading voluntary organization focused on heart and brain health for all, says being aware of this annual phenomenon and taking a few important, heart-healthy steps may save lives.

“The holidays are a busy, often stressful, time for many of us. Routines are disrupted; we may tend to eat and drink more and exercise and relax less. We’re getting too little sleep and experiencing too much stress. We also may not be listening to our bodies or paying attention to warning signs, thinking a trip to the doctor can wait until after the new year,” said American Heart Association Chief Clinical Science Officer Mitchell S.V. Elkind, M.D., M.S., FAHA. “While we don’t know exactly why there are more deadly heart attacks during this time of year, it’s important to be aware that all of these factors can be snowballing contributors to increasing the risk for a deadly cardiac event.”

Scientific research finds an uptick in cardiac events during the winter holiday season. A study published in Circulation, the flagship journal of the American Heart Association, reported that more cardiac deaths occur on December 25 than on any other day of the year; the second largest number of cardiac deaths occurs on December 26, and the third largest number occurs on January 1.

Winter weather has been noted as a trigger for increased heart attack risk due to restricted blood flow though constricted vessels causes by cold temperatures. However, another study published in Circulation found that even in the mild climate of Los Angeles County, about a third more heart attack deaths occur in December and January than in June through September. These findings were supported by a study published in the Journal of the American Heart Association by researchers in New Zealand, where the December holidays fall during that area’s summer season.

“Research also shows that the biggest increases in these holiday heart attack deaths are among people who are not in a hospital. This highlights the importance of recognizing symptoms and seeking immediate medical care. Don’t ignore heart attack warning signs because you don’t want to spoil the holidays, the consequences could be much worse,” Elkind said. “It also calls attention to the need for increased awareness of knowing how to perform hands-only CPR. You could be out holiday shopping, enjoying an office party or spending time at a family gathering and witness someone having a heart attack and going into cardiac arrest. Starting CPR immediately and calling 9-1-1 could be the difference in life or death in those situations. Hands-only CPR is something nearly everyone can learn and do.”

Elkind notes that while it’s important to live heart-healthy all year long, there are a few tips you should gift yourself and your loved ones as we approach the holiday season:

  • Know symptoms and take action: Heart attack signs vary in men and women and it’s important to recognize them early and call 9-1-1 for help. The sooner medical treatment begins, the better the chances of survival and preventing heart damage.
  • Celebrate in moderation Eating healthfully during the holidays doesn’t have to mean depriving yourself, there are still ways to eat smart. Look for small, healthy changes and swaps you can make so you continue to feel your best while eating and drinking in moderation, and don’t forget to watch your salt intake.
  • Plan for peace on earth and goodwill toward yourself: Make time to take care of yourself during the busy holiday. Reduce stress from family interactions, strained finances, hectic schedules and other stressors prevalent this time of year, including traveling.
  • Keep moving: The American Heart Association recommends at least 150 minutes of physical activity per week and this number usually drops during the hustle and bustle of the holidays. Get creative with ways to stay active, even if it’s going for a family walk or another fun activity you can do with your loved ones.
  • Stick to your meds: Busy holidays can cause you to skip medications, forgetting them when away from home or not getting refills in a timely manner. Here is a medication chart to help stay on top of it, and be sure to keep tabs on your blood pressure numbers.

The American Heart Association has more on ways to live heart-healthy during the holidays and all year long at heart.org.

Why Is My Pee Cloudy? Surprising Reasons for Cloudy Urine, According to Doctors

Prevention

Why Is My Pee Cloudy? Surprising Reasons for Cloudy Urine, According to Doctors

Madeleine Haase – November 30, 2022

Why Is My Pee Cloudy? Surprising Reasons for Cloudy Urine, According to Doctors

If you see something that looks off in your toilet bowl after urinating, don’t be too quick to flush away your worries (and the contents). While cloudy urine isn’t always cause for concern, it’s important to pay attention to what’s in your toilet bowl—there is a chance something more serious is at play.

When you think of normal, healthy urine, it’s typically transparent, no matter the color. Cloudy urine, on the other hand, can appear white, flaky, and greenish. But it’s mostly described as murky—as in you can’t see through it, says S. Adam Ramin, M.D., urologist and medical director of Urology Cancer Specialists in Los Angeles.

So if you’re asking yourself, why is my pee cloudy? Read on to find out what the reason might be behind your cloudy urine and how to treat it.

Causes of Cloudy Urine
Dehydration

When you’re putting less water into your body than what’s leaving it, you can become dehydrated which can lead to less-diluted, cloudy urine. People can usually correct early dehydration simply with more water consumption.

Other symptoms of dehydration may include:

  • Thirst
  • Dry mouth
  • Decrease in urination
  • Dry skin
  • Low blood pressure
  • Muscle cramping
  • Constipation
  • Fatigue
  • Headaches
Urinary Tract Infections

Urinary Tract Infections (UTIs), also known as bladder infections, can also cause cloudy urine, says Dr. Ramin. Urinary tract infections are one of the most common causes of cloudy urine. The cloudy look of the urine typically comes from a discharge of either pus or blood into the urinary tract. It could also be a buildup of white blood cells that indicates the body is trying to eliminate invading bacteria.

According to the U.S. Department of Health and Human Services, females are more likely than males to get UTIs. In fact, around 50–60% of women will experience a UTI in their lifetime.

Other common UTI symptoms include:

  • Pain, burning, or stinging when you pee
  • A strong urge to pee all the time, but peeing doesn’t bring relief
  • Cloudy, bloody, or discolored urine
  • Strong-smelling urine
  • Pressure, cramping, or pain around your bladder/pelvis
  • Extreme fatigue
  • Fever
Prostatitis

In men who have prostate infections, the prostate can start making secretions that could be milky, white milky fluid, says Dr. Ramin. “So sometimes with prostate infections, men can have a cloudy appearance to their urine.”

Vaginitis

Another kind of infection that can result in cloudy urine is vaginitis, or an inflammation of the vagina that can result in discharge, itching, and pain. The most common types of vaginitis include bacterial vaginosis, yeast infections, and trichomoniasis. Bacterial vaginosis results from an overgrowth of the bacteria naturally found in your vagina, which upsets the natural balance. Yeast infections are usually caused by a naturally occurring fungus. Trichomoniasis is caused by a parasite and is often sexually transmitted.

Other important vaginitis signs and symptoms can include:

Sexually Transmitted Infections

Some common sexually transmitted infections, or STIs, such as gonorrhea and chlamydia may cause cloudy urine.These diseases prompt the immune system to produce white blood cells that, when mixed with urine, give it a cloudy appearance.

Possible symptoms of STIs other than cloudy urine include:

The best way to prevent the spread of STIs is to use protection during sexual activity. Regular testing for STIs can help people receive an early diagnosis and treatment.

Kidney infection

UTIs can lead to a kidney infection, a serious type of infection in the kidneys. An untreated kidney infection can lead to permanent kidney damage. It is rare for kidney infections to cause cloudy urine, but it still happens, says Dr. Ramin.

Symptoms of a kidney infection may or may not include those of a UTI and may also include:

  • Chills
  • Fever
  • Pain in your back, side, or groin
  • Nausea
  • Vomiting
  • Cloudy, dark, bloody, or foul-smelling pee
  • Frequent, painful urination

People should see their doctor as soon as possible if they are experiencing these symptoms for proper diagnosis and treatment. Early treatment of a UTI can help relieve discomfort and prevent complications.

Kidney Stones

Kidney stones can also cause a cloudy appearance to the urine, says Dr. Ramin. Small stones may pass without incident, but larger stones can block the urinary tract and cause a UTI. The most common symptom of passing kidney stones is severe pain below the ribs, generally near one side or the lower back. The pain may radiate to the lower abdomen or groin.

Other symptoms include:

  • Pain during urination
  • Fever
  • Chills
  • Bloody, or dark-tinged urine
  • Foul-smelling urine

Some kidney stones do not require treatment and will pass on to the urinary tract independently.

Proteinuria

Some patients who have cloudy urine may have higher levels of protein in their urine, a condition known as proteinuria, says Dr. Ramin. Causes may include relatively harmless symptoms, including dehydration or intense exercise, or more serious, including kidney disease or immune disorders. Patients with proteinuria “typically have some kind of kidney failure, diabetes out of control, or high blood pressure out of control, that causes protein to spill into the urine,” explains Dr. Ramin.

Certain kinds of food

This is a more rare scenario, but some foods can be responsible for your cloudy urine. Beets, in particular, can make urine look cloudy pink or red, says Dr. Ramin.

Medications

According to Dr. Ramin, cloudy urine can also be a result from certain chemotherapies and antibiotics.

How to treat cloudy urine

Cloudy urine is only a symptom, not a disease, says Dr. Ramin. “So once a person has cloudy urine, we have to determine what the source of the cloudy urine is.”

This typically means that a urologist will do a urinalysis with a urine culture, a test to check for bacteria or other germs in a urine sample. “If the culture grows bacteria, then we will prescribe antibiotics that are targeted towards the specific bacteria grown in urine,” says Dr. Ramin.

Sometimes we find there is no infection, says Dr. Ramin. “In which case, a urinalysis can let us know if there is protein in the urine…If we find a high concentration of protein in the urine, then we have to work up and find out why.” As stated before, these patients typically have some kind of kidney failure, or prolonged high blood sugar or high blood pressure, that causes protein to spill into the urine.

Aside from a urine culture and urinalysis, there are other tests that might be done to diagnose the reason behind your cloudy urine. Those tests may include a pelvic ultrasound, a prostate ultrasound, or a kidney ultrasound, says Dr. Ramin. He adds that “sometimes we may need to do a CT to get better imagery and understand the situation better.” Moreover, he notes that sometimes urologists also perform cystoscopies to physically look inside the urethra, the prostate, and the bladder to determine the source of the problem.

How to prevent cloudy urine

The best way to prevent cloudy urine is to stay hydrated, says Dr. Ramin. “Drink a lot of fluids, including water and electrolytes.”

However, if a person is having cloudy urine for a long time, “it’s very important that they see a medical professional to make sure it’s not a sign of something more serious,” he warns.

When to see a doctor

If your cloudy urine was a one-time occurrence and it has cleared up on its own, and if you are not experiencing any other symptoms, then you are most likely fine and seeing a medical professional is not necessary, says Dr. Ramin.

However, “if it’s a continued process, that each time you urinate you are seeing cloudy urine over a day or two, it’s important for you to go see a doctor,” says Dr. Ramin. In addition to that, he notes that “if you’re having other symptoms such as burning with urination, urgency with urination, frequent urination, pain in the pelvic area, fevers, and/or blood in the urine, those are all signs that they should immediately seek medical attention.”

NATO ups Ukraine aid, says Putin using cold as ‘weapon’

Reuters

NATO ups Ukraine aid, says Putin using cold as ‘weapon’

November 29, 2022

STORY: NATO has pledged to boost its support to Ukraine.

It announced on Tuesday that it would help Kyiv rebuild energy infrastructure that’s been heavily damaged by Russian shelling.

That’s after NATO’s chief said Moscow was using the winter cold as a “weapon of war”.

“Russia is using brutal missile and drone attacks to leave Ukraine cold and dark this winter.”

Russia has been carrying out heavy attacks on Ukraine’s power grid almost weekly since October.

Kyiv says it’s a deliberate campaign to harm civilians and calls it a war crime.

British Foreign Secretary James Cleverly accused Putin of trying “freeze the Ukrainians into submission.”

“I don’t think it’ll be successful. In fact, I know it won’t be successful because they’ve shown a huge amount of resilience and we will continue to support them through these difficult months.”

Russia acknowledges attacking Ukrainian infrastructure, but denies deliberately seeking to harm civilians.

Meanwhile, soldiers on the ground in Ukraine say they’re starting to struggle as winter begins to bite.

Heavy rain and falling temperatures are making conditions even grimmer along the frontlines.

“What can I tell you? We’re more or less okay, but it’s a bit harder now because of the rain and a light frost. It’s a swamp. You can see it yourself. It’s dried a bit today… But it’s okay, we’re holding up.”

Some military analysts say they expect Ukraine will try to keep up the pressure on Russian forces over the winter to prevent them from digging in and settling.

Uneasy calm grips Ukraine as West prepares winter aid

Associated Press

Uneasy calm grips Ukraine as West prepares winter aid

Jamey Keaten – November 29, 2022

The Ukrainian flag flatters at half mast near the Ukrainian Motherland monument in Kyiv, Ukraine, Tuesday, Nov. 29, 2022. (AP Photo/Bernat Armangue)
The Ukrainian flag flatters at half mast near the Ukrainian Motherland monument in Kyiv, Ukraine, Tuesday, Nov. 29, 2022. (AP Photo/Bernat Armangue)ASSOCIATED PRESS
A rescue worker makes tea for children at the heating tent "Point of Invincibly" in Bucha, Ukraine, Monday, Nov. 28, 2022. (AP Photo/Evgeniy Maloletka)
A rescue worker makes tea for children at the heating tent “Point of Invincibly” in Bucha, Ukraine, Monday, Nov. 28, 2022. (AP Photo/Evgeniy Maloletka)
First Lady of Ukraine Olena Zelenska, right, is greeted by Rishi Sunak's wife Akshata Murty outside 10 Downing Street in London, Monday Nov. 28, 2022, during her visit to the UK. (Yui Mok/PA via AP)
First Lady of Ukraine Olena Zelenska, right, is greeted by Rishi Sunak’s wife Akshata Murty outside 10 Downing Street in London, Monday Nov. 28, 2022, during her visit to the UK. (Yui Mok/PA via AP)
A boy kisses a dog while he charges his phone at the heating tent "Point of Invincibly" in Bucha, Ukraine, Monday, Nov. 28, 2022. (AP Photo/Evgeniy Maloletka)
A boy kisses a dog while he charges his phone at the heating tent “Point of Invincibly” in Bucha, Ukraine, Monday, Nov. 28, 2022. (AP Photo/Evgeniy Maloletka)
A woman speaks to his colleague at the heating tent "Point of Invincibly" in Bucha, Ukraine, Monday, Nov. 28, 2022. (AP Photo/Evgeniy Maloletka)
A woman speaks to his colleague at the heating tent “Point of Invincibly” in Bucha, Ukraine, Monday, Nov. 28, 2022. (AP Photo/Evgeniy Maloletka)
People warm themselves and charge their electronic devices in the heating tent "Point of Invincibly" in Kyiv, Ukraine, Monday, Nov. 28, 2022. (AP Photo/Evgeniy Maloletka)
People warm themselves and charge their electronic devices in the heating tent “Point of Invincibly” in Kyiv, Ukraine, Monday, Nov. 28, 2022. (AP Photo/Evgeniy Maloletka)
People stand in front of the heating tent "Point of Invincibly" in Kyiv, Ukraine, Monday, Nov. 28, 2022. (AP Photo/Evgeniy Maloletka)
People stand in front of the heating tent “Point of Invincibly” in Kyiv, Ukraine, Monday, Nov. 28, 2022. (AP Photo/Evgeniy Maloletka)
Residents do repair works on a recently damaged building during a Russian strike in the southern city of Kherson, Ukraine, Sunday, Nov. 27, 2022. Shelling by Russian forces struck several areas in eastern and southern Ukraine overnight as utility crews continued a scramble to restore power, water and heating following widespread strikes in recent weeks, officials said Sunday. (AP Photo/Bernat Armangue)
Residents do repair works on a recently damaged building during a Russian strike in the southern city of Kherson, Ukraine, Sunday, Nov. 27, 2022. Shelling by Russian forces struck several areas in eastern and southern Ukraine overnight as utility crews continued a scramble to restore power, water and heating following widespread strikes in recent weeks, officials said Sunday. (AP Photo/Bernat Armangue)

KYIV, Ukraine (AP) — An uneasy calm hung over Kyiv on Tuesday as residents of the Ukrainian capital did what they could to prepare for anticipated Russian missile attacks aiming to take out more energy infrastructure as winter sets in.

To ease that burden, NATO allies made plans to boost provisions of blankets, generators and other basic necessities to ensure Ukraine’s 43 million people can maintain their resolve in the 10th month of fighting against Russia’s invasion.

Ukraine’s first lady implored the West to show the same kind of steadfastness that Ukrainians had shown against Russian President Vladimir Putin’s military campaign.

“Ukrainians are very tired of this war, but we have no choice in the matter,” Olena Zelenska, the wife of President Volodymyr Zelenskyy, said in a BBC interview during a visit to Britain.

“We do hope that the approaching season of Christmas doesn’t make you forget about our tragedy and get used to our suffering,” she said.

A two-day meeting of NATO foreign ministers in Bucharest, Romania, was likely to see the 30-nation alliance make fresh pledges of nonlethal support to Ukraine: fuel, generators, medical supplies and winter equipment, on top of new military support.

U.S. Secretary of State Antony Blinken was to announce substantial U.S. aid for Ukraine’s energy grid, U.S. officials said. Targeted Russian strikes have battered Ukraine’s power infrastructure since early October in what Western officials have described as a Russian attempt campaign to weaponize the coming winter cold.

NATO Secretary-General Jens Stoltenberg said at the outset of the Bucharest meeting that Russia “is willing to use extreme brutality and leave Ukraine cold and dark this winter. So we must stay the course and help Ukraine prevail as a sovereign nation.”

About a third of Ukraine’s residents faced power supply disruptions, Ukraine’s state grid operator said, both because of increased demand due to colder temperatures and the emergency shutdown of power units at several plants since Monday morning.

“The overall deficit in the energy system is a consequence of seven waves of Russian missile attacks on the country’s energy infrastructure,” electricity system operator Ukrenergo said.

Kyiv saw continued interruptions to its electricity, heat and water supply, Mayor Vitali Klitschko said Tuesday, leading authorities to “consider the option of partial evacuation of the capital’s residents to the suburbs.”

Blinken reminded everyone it was not the first time that Russia had targeted helpless civilians in this war and insisted only strong support would impact the Kremlin.

Russia’s Black Sea fleet already bombarded Ukrainian cities and towns and bottled up vital grain shipments for the rest of the world in Ukrainian ports. Blinken said the U.S and NATO’s resulting military buildup in the strategic waterway would only intensify.

“We’re not going to be deterred,” he told reporters, in one of his more forceful statements of the day. “We’re going to be reinforcing NATO’s presence from the Black to the Baltic seas.”

Bogdan Aurescu, foreign minister of Romania, another Black Sea nation, said that Romania would be pushing the two-day NATO meeting to up the military presence further still.

The Ukrainian government was putting up defenses too — both for troops and for civilians. The government rolled out hundreds of help stations, christened Points of Invincibility, where residents facing the loss of power, heating and water can warm up, charge their phones, enjoy snacks and hot drinks, and even be entertained.

“I had no electricity for two days. Now there’s only some electricity, and no gas,” said Vanda Bronyslavavina, who took a breather inside one such help center in Kyiv’s Obolon neighborhood.

The 71-year-old lamented the uncertainty about whether Russia will simply resume its strikes after infrastructure gets fixed, a frustrating cycle of destruction and repair that has made wartime life even more uncertain.

Kyrylo Tymoshenko, the deputy head of the Ukrainian president’s office, said Russian forces overnight fired on seven regions in Ukraine’s south and east, employing missiles, drones and heavy artillery. At least one civilian was killed and two wounded.

Tymoshenko said that as of Tuesday, power had been restored to 24% of residents in the hard-hit southern city of Kherson.

On the battlefields in eastern Ukraine’s Russia-annexed Luhansk region, Ukrainian forces were continuing a slow advance, pushing toward Russian defense lines set up between two key cities, Gov. Serhiy Haidai said. He acknowledged in televised remarks that the onset of winter was compounding a “difficult” military situation.

The prospect of any peace remained remote. The Kremlin reaffirmed Tuesday that negotiations could only be possible if Ukraine meets Russian demands. Kremlin spokesman Dmitry Peskov told reporters that “it’s impossible to hold any talks now because the Ukrainian side strongly rejects them.”

He noted that “political will and readiness to discuss the Russian demands” are needed to conduct negotiations.

Russia has demanded that Ukraine recognize Crimea as part of Russia and acknowledge other Russian gains. It also has repeated its earlier demands for “demilitarization” and “denazification,” albeit with less vigor than in the past.

Ukraine wants Russia to withdraw from Crimea, which it annexed in 2014, and other Ukrainian territory, face prosecution for war crimes and rebuild Ukraine, as well as other demands.

Jill Lawless in London and Lorne Cook in Bucharest contributed to this report.

‘We the People’ at heart of White House holiday decorations

Associated Press

‘We the People’ at heart of White House holiday decorations

Darlene Superville – November 28, 2022

Cross Hall of the White House is decorated for the holiday season during a press preview of holiday decorations at the White House, Monday, Nov. 28, 2022, in Washington. (AP Photo/Patrick Semansky)
Cross Hall of the White House is decorated for the holiday season during a press preview of holiday decorations at the White House, Monday, Nov. 28, 2022, in Washington. (AP Photo/Patrick Semansky)
The Green Room of the White House is decorated for the holiday season during a press preview of holiday decorations at the White House, Monday, Nov. 28, 2022, in Washington. (AP Photo/Patrick Semansky)
The Green Room of the White House is decorated for the holiday season during a press preview of holiday decorations at the White House, Monday, Nov. 28, 2022, in Washington. (AP Photo/Patrick Semansky)
The East Colonnade of the White House is decorated for the holiday season during a press preview of holiday decorations at the White House, Monday, Nov. 28, 2022, in Washington. (AP Photo/Patrick Semansky)
The East Colonnade of the White House is decorated for the holiday season during a press preview of holiday decorations at the White House, Monday, Nov. 28, 2022, in Washington. (AP Photo/Patrick Semansky)
The White House Christmas Tree is on display in the Blue Room of the White House during a press preview of holiday decorations at the White House, Monday, Nov. 28, 2022, in Washington. (AP Photo/Patrick Semansky)
The White House Christmas Tree is on display in the Blue Room of the White House during a press preview of holiday decorations at the White House, Monday, Nov. 28, 2022, in Washington. (AP Photo/Patrick Semansky)
A gingerbread replica of the White House and a sugar cookie replica of Independence Hall are on display in the State Dining Room of the White House during a press preview of holiday decorations at the White House, Monday, Nov. 28, 2022, in Washington. (AP Photo/Patrick Semansky)
A gingerbread replica of the White House and a sugar cookie replica of Independence Hall are on display in the State Dining Room of the White House during a press preview of holiday decorations at the White House, Monday, Nov. 28, 2022, in Washington. (AP Photo/Patrick Semansky)
Depictions of Willow, bottom left, and Commander, the Biden family's cat and dog, are part of decorations in the Vermeil Room of the White House during a press preview of holiday decorations at the White House, Monday, Nov. 28, 2022, in Washington. (AP Photo/Patrick Semansky)
Depictions of Willow, bottom left, and Commander, the Biden family’s cat and dog, are part of decorations in the Vermeil Room of the White House during a press preview of holiday decorations at the White House, Monday, Nov. 28, 2022, in Washington. (AP Photo/Patrick Semansky)
Cross Hall and the Blue Room of the White House are decorated for the holiday season during a press preview of holiday decorations at the White House, Monday, Nov. 28, 2022, in Washington. (AP Photo/Patrick Semansky)
Cross Hall and the Blue Room of the White House are decorated for the holiday season during a press preview of holiday decorations at the White House, Monday, Nov. 28, 2022, in Washington. (AP Photo/Patrick Semansky)
Former President Barack Obama's portrait is on display alongside decorations in the Grand Foyer of the White House during a press preview of holiday decorations at the White House, Monday, Nov. 28, 2022, in Washington. (AP Photo/Patrick Semansky)
Former President Barack Obama’s portrait is on display alongside decorations in the Grand Foyer of the White House during a press preview of holiday decorations at the White House, Monday, Nov. 28, 2022, in Washington. (AP Photo/Patrick Semansky)
The Blue Room of the White House is decorated for the holiday season during a press preview of holiday decorations at the White House, Monday, Nov. 28, 2022, in Washington. (AP Photo/Patrick Semansky)
The Blue Room of the White House is decorated for the holiday season during a press preview of holiday decorations at the White House, Monday, Nov. 28, 2022, in Washington. (AP Photo/Patrick Semansky)
Ornaments containing self-portraits of students from across the country hang from a tree in the State Dining Room of the White House during a press preview of holiday decorations at the White House, Monday, Nov. 28, 2022, in Washington. (AP Photo/Patrick Semansky)

WASHINGTON (AP) — “We the People” is Jill Biden’s holiday theme with White House decorations designed for “the people” to see themselves in the tree ornaments, mantel displays, mirrors and do-it-yourself creations that have turned the mansion’s public spaces into a winter wonderland.

“The soul of our nation is, and has always been, ‘We the People,’” the first lady said at a White House event honoring the volunteers who decorated over Thanksgiving weekend. “And that is what inspired this year’s White House holiday decoration.”

“The values that unite us can be found all around you, a belief in possibility and optimism and unity,” Jill Biden said. “Room by room, we represent what brings us together during the holidays and throughout the year.”

Public rooms are dedicated to unifying forces: honoring and remembering deceased loved ones, words and stories, kindness and gratitude, food and traditions, nature and recreation, songs and sounds, unity and hope, faith and light, and children.

A burst of pine aroma hits visitors as they step inside the East Wing and come upon trees adorned with mirrored Gold Star ornaments bearing the names of fallen service members.

Winter trees, woodland animals and glowing lanterns placed along the hallway help give the feeling of walking through snow.

Likenesses of Biden family pets — Commander and Willow, the dog and cat — first appear at the end of the hallway before they are seen later in the Vermeil Room, which celebrates kindness and gratitude, and the State Dining Room, which highlights children.

Recipes contributed by the small army of volunteer decorators spruce up the China Room’s mantel. Handwritten ones — for apple crisp and pizzelle, an Italian cookie — are family recipes shared by the first lady.

Aides say she was inspired by people she met while traveling around the country and by the nation’s founding documents, the Declaration of Independence and the Constitution.

A copy of the Declaration of Independence is on display in the library, while the always-show-stopping 300-pound (136 kilogram) gingerbread White House this year includes a sugar cookie replica of Philadelphia’s Independence Hall, where the documents were signed.

The executive pastry chef used 20 sheets of sugar cookie dough, 30 sheets of gingerbread dough, 100 pounds (45 kilograms) of pastillage, 30 pounds (14 kilograms) of chocolate and 40 pounds (18 kilograms) of royal icing to create the gingerbread and sugar cookie masterpiece.

A new addition to the White House collection this year is a menorah, which is lit nightly during the eight-day Jewish festival of Hanukkah. White House carpenters built the menorah out of wood that was saved from a Truman-era renovation and sterling silver candle cups.

Some 50,000 visitors are expected to pass through the White House for the holidays, including tourists and guests invited to nearly a month’s worth of receptions. Among them will be French President Emmanuel Macron, who will meet with President Joe Biden at the White House on Thursday and be honored at a state dinner, the first of the Biden administration.

More than 150 volunteers, including two of the first lady’s sisters, helped decorate the White House during the long Thanksgiving holiday weekend.

The decorations include more than 83,000 twinkling lights on trees, garlands, wreaths and other displays, 77 Christmas trees and 25 wreaths on the White House exterior. Volunteers also used more than 12,000 ornaments, just under 15,000 feet (4,500 meters) of ribbon and more than 1,600 bells.

Some of the decorations are do-it-yourself projects that the first lady hopes people will be encouraged to recreate for themselves, aides said. They include plastic drinking cups turned into bells and table-top Christmas trees made from foam shapes and dollar store ramekins.

Groupings of snowy trees fill corners of the East Room, which reflects nature and recreation, and scenes from four national parks are depicted on each fireplace mantel: Grand Canyon, Yellowstone, Great Smoky Mountains and Shenandoah.

In the Blue Room, the official White House Christmas tree — an 18 1/2-foot (5.6-meter) Concolor fir from Auburn, Pennsylvania — is decorated to represent unity and hope with handmade renderings of the official birds from all 57 territories, states and the District of Columbia.

The State Dining Room is dedicated to the next generation — children — and its trees are decorated with self-portrait ornaments made by students of the 2021 Teachers of the Year, “ensuring that children see themselves” in the décor, the White House said.

Hanging from the fireplace in the State Dining Room are the Biden family Christmas stockings.

“We the People” are celebrated again in the Grand Foyer and Cross Hall on the State Floor, where metal ribbons are inscribed with the names of all the states, territories and the District of Columbia.

As part of Joining Forces, her White House initiative to support military families, Jill Biden was joined by National Guard leaders from across the country, as well as National Guard families. Her late son, Beau Biden, was a major in the Delaware Army National Guard.

She met before the event with children from National Guard families, telling them she wanted to hear their stories because “you have served right alongside of your parents and you deserve to have your courage, and your sacrifice, recognized, too.”

The White House noted that the holiday guide book given to visitors was designed by Daria Peoples, an African American children’s book author who lives in Las Vegas. Peoples is a former elementary school teacher who has written and illustrated a series of picture books to support children of color, including those who have experienced race-based trauma.

U.S. warns California cities to prepare for fourth year of drought

Reuters

U.S. warns California cities to prepare for fourth year of drought

Sharon Bernstein – November 28, 2022

FILE PHOTO: California farmers aim to recharge aquifers by diverting floodwaters to fallowed land
California farmers aim to recharge aquifers by diverting floodwaters to fallowed land
FILE PHOTO: California farmers aim to recharge aquifers by diverting floodwaters to fallowed land

SACRAMENTO, Calif. (Reuters) – Federal water managers on Monday urged numerous California cities and industrial users to prepare for a fourth dry year, warning of possible “conservation actions” as drought conditions continue despite early rains.

The U.S. Bureau of Reclamation said water storage is near historic lows in the reservoirs it operates in the state, which serve the Central Valley breadbasket as well as the cities of Sacramento and San Francisco.

Shasta Reservoir, the state’s largest and the capstone of the federal Central Valley Project, is currently at 31% capacity, the agency said.

While the rainy season, which generally begins in October and continues through March or April, may yet bring more precipitation, it would be prudent for cities and industrial users to prepare for the possibility that less water will be available than the agency had contracted to provide them.

“If drought conditions extend into 2023, Reclamation will find it increasingly difficult, if not impossible, to meet all the competing needs of the Central Valley Project without beginning the implementation of additional and more severe water conservation actions,” the agency said.

Initial water supply allocations for its customers would be announced in February, the agency said.

(Reporting by Sharon Bernstein; Editing by David Gregorio)

At Protests, Guns Are Doing the Talking

The New York Times

At Protests, Guns Are Doing the Talking

Mike McIntire – November 26, 2022

Kimber Glidden, who resigned as the library director for  Boundary County, Idaho after her library became a cause célèbre for conservatives, in Spokane, Wash. on Oct. 28, 2022. (Rajah Bose/The New York Times)
Kimber Glidden, who resigned as the library director for Boundary County, Idaho after her library became a cause célèbre for conservatives, in Spokane, Wash. on Oct. 28, 2022. (Rajah Bose/The New York Times)

Across the country, openly carrying a gun in public is no longer just an exercise in self-defense — increasingly it is a soapbox for elevating one’s voice and, just as often, quieting someone else’s.

This month, armed protesters appeared outside an elections center in Phoenix, hurling baseless accusations that the election for governor had been stolen from the Republican, Kari Lake. In October, Proud Boys with guns joined a rally in Nashville, Tennessee, where conservative lawmakers spoke against transgender medical treatments for minors.

In June, armed demonstrations around the United States amounted to nearly one a day. A group led by a former Republican state legislator protested a gay-pride event in a public park in Coeur d’Alene, Idaho. Men with guns interrupted a Juneteenth festival in Franklin, Tennessee, handing out flyers claiming that white people were being replaced. Among the others were rallies in support of gun rights in Delaware and abortion rights in Georgia.

Whether at the local library, in a park or on Main Street, most of these incidents happen where Republicans have fought to expand the ability to bear arms in public, a movement bolstered by a recent Supreme Court ruling on the right to carry firearms outside the home. The loosening of limits has occurred as violent political rhetoric rises and police in some places fear bloodshed among an armed populace on a hair trigger.

But the effects of more guns in public spaces have not been evenly felt. A partisan divide — with Democrats largely eschewing firearms and Republicans embracing them — has warped civic discourse. Deploying the Second Amendment in service of the First Amendment has become a way to buttress a policy argument, a sort of silent, if intimidating, bullhorn.

“It’s disappointing we’ve gotten to that state in our country,” said Kevin Thompson, executive director of the Museum of Science & History in Memphis, Tennessee, where armed protesters led to the cancellation of an LGBTQ event in September. “What I saw was a group of folks who did not want to engage in any sort of dialogue and just wanted to impose their belief.”

A New York Times analysis of more than 700 armed demonstrations found that at about 77% of them, people openly carrying guns represented right-wing views, such as opposition to LGBTQ rights and abortion access, hostility to racial justice rallies and support for former President Donald Trump’s lie of winning the 2020 election.

The records, from January 2020 to last week, were compiled by the Armed Conflict Location & Event Data Project, a nonprofit that tracks political violence around the world. The Times also interviewed witnesses to other, smaller-scale incidents not captured by the data, including encounters with armed people at indoor public meetings.

Anti-government militias and right-wing culture warriors such as the Proud Boys attended a majority of the protests, the data showed. Violence broke out at more than 100 events and often involved fisticuffs with opposing groups, including left-wing activists such as antifa.

Republican politicians are generally more tolerant of openly armed supporters than are Democrats, who are more likely to be on the opposing side of people with guns, the records suggest. In July, for example, men wearing sidearms confronted Beto O’Rourke, then the Democratic candidate for Texas governor, at a campaign stop in Whitesboro and warned that he was “not welcome in this town.”

Republican officials or candidates appeared at 32 protests where they were on the same side as those with guns. Democratic politicians were identified at only two protests taking the same view as those armed.

Sometimes, the Republican officials carried weapons: Robert Sutherland, a Washington state representative, wore a pistol on his hip while protesting COVID-19 restrictions in Olympia in 2020. “Governor,” he said, speaking to a crowd, “you send men with guns after us for going fishing. We’ll see what a revolution looks like.”

The occasional appearance of armed civilians at demonstrations or governmental functions is not new. In the 1960s, the Black Panthers displayed guns in public when protesting police brutality. Militia groups, sometimes armed, rallied against federal agents involved in violent standoffs at Ruby Ridge, in Idaho, and in Waco, Texas, in the 1990s.

But the frequency of these incidents exploded in 2020, with conservative pushback against public health measures to fight the coronavirus and response to the sometimes violent rallies after the murder of George Floyd. Today, in some parts of the country with permissive gun laws, it is not unusual to see people with handguns or military-style rifles at all types of protests.

For instance, at least 14 such incidents have occurred in and around Dallas and Phoenix since May, including outside an FBI field office to condemn the search of Trump’s home and, elsewhere, in support of abortion rights. In New York City and Washington, D.C., where gun laws are strict, there were none — even though numerous demonstrations took place during that same period.

Many conservatives and gun-rights advocates envision virtually no limits. When Democrats in Colorado and Washington state passed laws this year prohibiting firearms at polling places and government meetings, Republicans voted against them. Indeed, those bills were the exception.

Attempts by Democrats to impose limits in other states have mostly failed, and some form of open carry without a permit is now legal in 38 states, a number that is likely to expand as legislation advances in several more. In Michigan, where a Tea Party group recently advertised poll watcher training using a photo of armed men in camouflage, judges have rejected efforts to prohibit guns at voting locations.

Gun-rights advocates assert that banning guns from protests would violate the right to carry firearms for self-defense. Jordan Stein, a spokesperson for Gun Owners of America, pointed to Kyle Rittenhouse, a teenager acquitted last year in the shooting of three people during a chaotic demonstration in Kenosha, Wisconsin, where he had walked the streets with a military-style rifle.

“At a time when protests often devolve into riots, honest people need a means to protect themselves,” he said.

Beyond self-defense, Stein said the freedom of speech and the right to have a gun are “bedrock principles” and that “Americans should be able to bear arms while exercising their First Amendment rights, whether that’s going to church or a peaceful assembly.”

Others argue that openly carrying firearms at public gatherings, particularly when there is no obvious self-defense reason, can have a corrosive effect, leading to curtailed activities, suppressed opinions or public servants who quit out of fear and frustration.

Concerned about armed protesters, local election officials in Arizona, Colorado and Oregon have requested bulletproofing for their offices.

Adam Searing, a lawyer and Georgetown University professor who helps families secure access to health care, said he saw the impact on free speech when people objecting to COVID-19 restrictions used guns to make their point. In some states, disability-rights advocates were afraid to show up to support mask mandates because of armed opposition, said Searing, who teaches public policy at Georgetown University.

“What was really disturbing was the guns became kind of a signifier for political reasons,” he said, adding, “It was just about pure intimidation.”

Armed Speech

The Armed Conflict Location & Event Data Project has been tracking such incidents in the United States for the past few years. Events captured by the data are not assigned ideological labels but include descriptions and are collected from news sources, social media and independent partners such as the Network Contagion Research Institute, which monitors extremism and disinformation online.

The Times’ analysis found that the largest drivers of armed demonstrations have shifted since 2020. This year, protesters with guns are more likely to be motivated by abortion or LGBTQ issues. Sam Jones, a spokesperson for the nonpartisan data group, said upticks in armed incidents tended to correspond to “different flashpoint events and time periods, like the Roe v. Wade decision and Pride Month.”

In about one-fourth of the cases, left-wing activists also were armed. Many times, it was a response, they said, to right-wing intimidation. Other times, it was not, such as when about 40 demonstrators, some with rifles, blocked city officials in Dallas from clearing a homeless encampment in July.

More than half of all armed protests occurred in 10 states with expansive open-carry laws: Arizona, Georgia, Kentucky, Michigan, North Carolina, Oregon, Pennsylvania, Texas, Virginia and Washington. Three of them — Michigan, Oregon and Texas — allowed armed protesters to gather outside Capitol buildings before President Joe Biden’s inauguration, and in Michigan, militia members carrying assault rifles were permitted inside the Capitol during protests against COVID-19 lockdowns.

Beyond the mass gatherings, there are everyday episodes of armed intimidation. Kimber Glidden had been director of the Boundary County Library in Northern Idaho for a couple of months when some parents began raising questions in February about books they believed were inappropriate for children.

It did not matter that the library did not have most of those books — largely dealing with gender, sexuality and race — or that those it did have were not in the children’s section. The issue became a cause célèbre for conservative activists, some of whom began showing up with guns to increasingly tense public meetings, Glidden said.

“How do you stand there and tell me you want to protect children when you’re in the children’s section of the library and you’re armed?” she asked.

In August, she resigned, decrying the “intimidation tactics and threatening behavior.”

A Growing Militancy

At a Second Amendment rally in June 2021 outside the statehouse in Harrisburg, Pennsylvania, where some people were armed, Republican speakers repeatedly connected the right to carry a gun to other social and cultural issues. U.S. Rep. Scott Perry voiced a frequent conservative complaint about censorship, saying the First Amendment was “under assault.”

“And you know very well what protects the First,” he said. “Which is what we’re doing here today.”

Stephanie Borowicz, a state legislator, was more blunt, boasting to the crowd that “tyrannical governors” had been forced to ease coronavirus restrictions because “as long as we’re an armed population, the government fears us.”

Pennsylvania, like some other states with permissive open-carry laws, is home to right-wing militias that sometimes appear in public with firearms. They are often welcomed, or at least accepted, by Republican politicians.

When a dozen militia members, some wearing skull masks and body armor, joined a protest against COVID-19 restrictions in Pittsburgh in April 2020, Jeff Neff, a Republican borough council president running for the state senate, posed for a photo with the group. In it, he is holding his campaign sign, surrounded by men with military-style rifles.

In an email, Neff said he had since left politics, and expressed regret over past news coverage of the photo, adding, “Please know that I do not condone any threats or action of violence by any person or groups.”

Across the country, there is evidence of increasing Republican involvement in militias. A membership list for the Oath Keepers, made public last year, includes 81 elected officials or candidates, according to a report by the Anti-Defamation League. Most of them appear to be Republicans.

Another nationwide militia, the American Patriots Three Percent, recently told prospective members that it worked to support “individuals seeking election to local GOP boards,” according to an archived version of its website.

More than 25 members of the Oath Keepers and Three Percenters have been charged in the Jan. 6, 2021, attack on the U.S. Capitol. Those organizations, along with the Proud Boys and Boogaloo Boys, make up the bulk of organized groups in the armed-protest data, according to the Times’ analysis.

Shootings were rare, such as when a Proud Boy was shot in the foot while chasing antifa members during a protest over COVID-19 lockdowns in Olympia last year. But Jones said the data, which also tracked unarmed demonstrations, showed that although armed protests accounted for less than 2% of the total, they were responsible for 10% of those where violence occurred, most often involving fights between rival groups.

“Armed groups or individuals might say they have no intention of intimidating anyone and are only participating in demonstrations to keep the peace,” said Jones, “but the evidence doesn’t back up the claim.”

Competing Rights

In a landmark 2008 decision in District of Columbia v. Heller, the Supreme Court held that the Second Amendment conveyed a basic right to bear arms for lawful purposes such as self-defense at home. It went further in a decision in June that struck down New York restrictions on concealed-pistol permits, effectively finding a right to carry firearms in public.

But the court in Heller also made clear that gun rights were not unlimited and that its ruling did not invalidate laws prohibiting “the carrying of firearms in sensitive places.” That caveat was reiterated in a concurring opinion in the New York case.

Even some hard-line gun-rights advocates are uncomfortable with armed people at public protests. Alan Gottlieb, founder of the Second Amendment Foundation, told The Washington Times in 2017 that “if you are carrying it to make a political point, we are not going to support that.”

“Firearms serve a purpose,” he said, “and the purpose is not a mouthpiece.”

But groups that embrace Second Amendment absolutism do not hesitate to criticize fellow advocates who stray from that orthodoxy.

After Dan Crenshaw, a Republican congressman from Texas and former Navy SEAL, lamented in 2020 that “guys dressing up in their Call of Duty outfits, marching through the streets” were not advancing the cause of gun rights, he was knocked by the Firearms Policy Coalition for “being critical of people exercising their right to protest.” The coalition has fought state laws that it says force gun owners to choose between the rights to free speech and self-defense.

Regardless of whether there is a right to go armed in public for self-defense, early laws and court decisions made clear that the Constitution did not empower people, such as modern-day militia members, to gather with guns as a form of protest, said Michael Dorf, a constitutional law professor at Cornell University who has written about the tension between the rights to free speech and guns.

Dorf pointed to an 18th-century Pennsylvania Supreme Court ruling that a group of protesters with firearms had no right to rally in public against a government tax. Some states also adopted an old English law prohibiting “going armed to the terror of the people,” still on the books in some places, aimed at preventing the use of weapons to threaten or intimidate.

“Historically,” said Dorf, “there were such limits on armed gatherings, even assuming that there’s some right to be armed as individuals.”

There is no evidence that the framers of the Constitution intended for Americans to take up arms during civic debate among themselves — or to intimidate those with differing opinions. That is what happened at the Memphis museum in September, when people with guns showed up to protest a scheduled dance party that capped a summerlong series on the history of the LGBTQ community in the South.

Although the party was billed as “family friendly,” conservatives on local talk radio claimed that children would be at risk. (The museum said the planned activities were acceptable for all ages.) As armed men wearing masks milled about outside, the panicked staff canceled all programs and evacuated the premises.

Thompson, the director, said he and his board were now grappling with the laws on carrying firearms, which were loosened last year by state legislators.

“It’s a different time,” he said, “and it’s something we have to learn to navigate.”

How to lose fat and build muscle in 3 simple steps, according to personal trainers

Insider

How to lose fat and build muscle in 3 simple steps, according to personal trainers

Rachel Hosie – November 26, 2022

Couple doing planks
Resistance training is important for body recomposition.Getty
  • Losing fat and gaining muscle simultaneously, known as body recomposition, can be tricky.
  • Eating a high-protein diet in a small calorie deficit, strength-training, and sleeping enough are key.
  • Body recomposition is easier to achieve if you’re new to resistance-training, experts told Insider.

Personal trainers have broken down what it takes to to lose fat and build muscle at the same, to achieve what is known as body recomposition.

As a general rule, to lose fat a person needs to eat fewer calories than they burn, known as being in a calorie deficit, while building muscle requires a surplus.

However, there are certain contexts that make body recomposition easier to achieve, according to Nick Shaw, personal trainer and founder of RP Strength, the official nutrition coaching platform of the CrossFit Games:

  • If you are new to strength training
  • If you are returning to strength training after time off
  • If you have changed your diet to hit the right calories and protein for the first time

Body recomposition is “not the norm” as it’s tricky to achieve, Shaw told Insider.

It may be more difficult for some people due to potential barriers such as their genetics, socio-economics status, or mental health, Dr. Mike Molloy, founder of M2 Performance Nutrition, told Insider. But it’s theoretically possible for anyone to lose fat and gain muscle.

Here’s what personal trainers said you need to nail to give yourself the best chance of achieving body recomposition.

Eat a high-protein diet

Consuming a high-protein diet while in a slight calorie deficit will give you the best chance of holding on to, or even building, muscle while losing fat, research suggests. Don’t drop your calories too low though, or you will be more likely to lose muscle, Emily Servante, a certified personal trainer at Ultimate Performance Personal Training, previously told Insider.

One small 2016 study found that men who consumed more protein while also resistance training and doing high-intensity interval training lost more fat and built more lean body mass, which is everything except the fat.

Another small 2018 study of women found that those who ate a high-protein diet while resistance training lost more fat and built more muscle than those who consumed less protein.

Protein helps muscles recover from workouts and is satiating so keeps you feeling full. It also has a higher thermic effect of food than carbs and fats, meaning the body uses more energy to digest it.

Eating at least 0.7 grams per pound of bodyweight daily is enough to maximize strength gains, according to a meta-analysis published on September 4 in Sports Medicine Open, Insider’s Gabby Landsverk previously reported.

Strength-train

Resistance training is key for body recomposition.

“Most people focus entirely on the weight loss aspect when trying to recomp,” Molloy said. “However, I would argue that most people need to spend as much if not more time putting energy into building muscle mass as well.”

While cardio has many benefits for overall health, and any type of movement burns calories, it’s not essential for fat loss, Molloy said.

2015 meta-analysis found that overweight people who strength-trained lost more fat than those who did cardio.

Another study published in 2021 found that people who mostly did strength-training were less likely to become overweight than people who mostly did cardio.

This is because strength-training causes the body to burn more calories outside of workouts, Molloy said.

Shaw recommends training “like a bodybuilder.”

“Make sure you are training with higher volumes in the gym,” he said, meaning enough reps, sets, and weight. Shaw suggests sets of 8-12 reps of each exercise with weights that are heavy enough to be challenging.

Continue challenging yourself and stimulating muscle growth by applying progressive overload, which means gradually increasing the reps or weights, he said.

Sleep enough and manage stress

As well as eating well and strength training, recovery is also key, Molloy said.

Molloy recommended sleeping for eight hours a night and keeping stress levels down.

2004 study suggested that two nights of less than six hours’ sleep could lead to a 25% increase in hunger, and a 33% increase in cravings of ultra-calorie dense food. This is because ghrelin (known as the “hunger hormone”) increases when a person is sleep-deprived, the researchers found.

Be patient

Body recomposition is not a fast process, so patience is required, the experts said.

“Unlike weight loss that can be very rapid (demonstrated with the prevalence of hardcore crash diets), building muscle is a notoriously slow process, and, therefore recomping is no different,” Carpenter said.

Seasoned gym-goers may get better results in the long-run by having dedicated phases of fat loss or muscle gain, Shaw said.

“Trying to do both can be counterproductive as the best way to lose fat is by eating less and the best way to gain muscle is by eating more,” he said.

It’s also not possible to choose which body parts you lose fat from, as this largely comes down to genetics.

“People tend to have stubborn areas that, even by training those areas with weights, will still be the last place that you lose fat from,” Shaw said. “The best idea is to just slowly get leaner and eventually that stubborn fat will come off.”