Category Archives: Diet And Food

The Hmong American Farmers Association (HAFA) is helping to feed kids in East St. Paul child-care programs by delivering fresh, healthy produce that connects them to their culture.

HAFA wanted to help children in child care, many of whom come from low-income families, by providing healthful dietary choices. The program also benefited them in another way, familiarizing the kids with Hmong culture by including Hmong staple foods such as mustard greens, pea tips and mugwort.

"Their children would go home and would say, 'I want Tshuaj Hmong hau ntsug Qab,'" HAFA Executive Director Janssen Hang said, referring to the traditional Hmong postpartum soup. "'I want what Mama Mai created.'"

Following the Vietnam War, thousands of Hmong, mainly from Laos, settled in the Minneapolis-St. Paul area. In an effort to build intergenerational wealth, many of them took up farming. They often face a lack of access to resources, including land, markets, credit and capital.

Hang grew up working on one of these farms. His parents believed the key to success in the United States was through education, an attitude they instilled in their children. They wanted their kids to have careers more stable than farming. To help their parents pay for their private school tuition, Hang and his siblings spent summers tending crops in the scorching heat. After returning to school in the fall, they envied classmates who spent their summers relaxing or going on vacation.

Their hard work and devotion to education turned out to be worth it. Hang and his siblings all graduated from college. His family continues farming to this day. The economic struggles faced by his family and the rest of the Hmong farming community inspired Hang and his sister, Pakou Hang, to start HAFA in 2011.

One way HAFA helps farmers is by introducing them to new markets. Hmong farmers in Minnesota primarily sell produce to farmers markets, which can make income unpredictable. HAFA partners with M Health Fairview through a program called Veggie Rx to help Hmong immigrants with chronic illnesses such as diabetes and cardiovascular disease. Through Veggie Rx, patients who cannot afford to buy culturally appropriate, fresh foods receive produce from Hmong farmers. The program provides benefits for both producers and consumers by opening up new markets for farmers. It also helps patients incorporate healthier, more familiar foods into their diets.

After its success with Veggie Rx, HAFA started a similar program with child-care providers in East St. Paul managed by Hmong people. HAFA noticed many of these providers were eligible for the federally operated Child and Adult Care Food Program, which reimburses providers for the meals they serve children. This program aims to help children by introducing them to fresh produce, which may encourage them to form healthy diets in the future.

As the child-care providers started receiving boxes from HAFA, the program showed another, unexpected benefit. By showing the children how to prepare the produce they received, providers introduced them to traditional dishes in Hmong culture they didn't know about.

In addition to eating the dishes, the children also helped prepare them by washing and cutting the produce.

"Providers are really engaging the [children] with how to use a produce," Hang said.

HAFA now wants to expand these programs outside the Hmong community, specifically to Karen and Somali communities in the Twin Cities. Hang said some produce, such as collard greens, are eaten by both Hmong and Somali people.

"Food is medicine, and food connects us all," Hang said.

ThreeSixty Journalism

These stories were written by ThreeSixty Journalism's summer 2022 News Reporter Academy high school students. The Academy and its theme of holistic health equity were supported by Center for Prevention at Blue Cross Blue Shield of MN, which connected students with story topics and sources.

ThreeSixty Journalism is leading the way in developing multicultural storytellers in the media arts industry. The program is a loudspeaker for underheard voices, where highly motivated high school students discover the power of voice and develop their own within ThreeSixty's immersive college success programming. Launched in 1971 as an Urban Journalism Workshop chapter, since 2001 the program has been part of the College of Arts and Sciences at the University of St. Thomas. To learn more about ThreeSixty Journalism, visit threesixty.stthomas.edu.

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Connecting Hmong kids to culture through food - Star Tribune

Maria Balhara, 16, will present her research on teen eating habits at the American Heart Association's Hypertension Scientific Sessions on Saturday. (Photo courtesy of Maria Balhara)

Explaining her research, Maria Balhara sounds like a typical scientist: She had a hypothesis. She recruited participants to evaluate. She analyzed the data. Soon, she'll present her work at major scientific conferences.

This might be routine stuff for a professor or graduate student. For a 16-year-old high schooler, not so much.

Balhara, a senior at Cooper City High School in South Florida, will present her work, "Proposing a New 'Gateway Food Model' for Adolescent Eating Behavior and Its Implications for Modifiable Hypertension Risk Factors," on Saturday at the American Heart Association's Hypertension Scientific Sessions in San Diego.

Her research was conceived as she thought about how "gateway" drugs can lead people to try others. She thought something similar might happen with ultra-processed food in teens' diets.

"That hypothesis proved correct," said Balhara, who found that increased consumption of candy, prepackaged pastries and frozen desserts was associated with increased consumption of other ultra-processed foods. The findings are considered preliminary until the full results are published in a peer-reviewed journal.

It's not the only research she'll be presenting this fall. In October, she'll appear at an American Academy of Pediatrics conference in Anaheim, California, to present another analysis from the same data set. Meanwhile, other offshoots will be featured at conferences in the U.S., Europe and Japan.

Her work had its start in her high school's AP Capstone classes, a two-year program that culminates in a research project. She continued the work while dually enrolled in a human nutrition course at Broward College.

She spent about six months designing and completing the study. The initial plan, though, did not envision all those conferences. "It was just, you know, make some sort of questionnaire or survey," then communicate it in a paper.

When she did her analyses, her father, who works as a consultant in the pharmaceutical industry, sparked the idea to submit it. She was eager to do that. "I think that a lot of times, teenagers place these restrictions on themselves, and they say, 'No one wants to read my research. No one will care.'" She hopes to help others overcome that kind of thinking, and follow in her footsteps.

Clearly driven and a self-described perfectionist ("I'm also a night owl, which is a bad combination") Balhara is poised and cheerful as she discusses how she got here. It's not like she started reading scientific journals as a child, she said. She considers herself "shockingly average," someone who enjoys classic movies "Back to the Future" is a favorite and trail hiking, when she can find time.

But it's true that she's long been fascinated with nutrition. Maybe a little obsessed.

"My friends and family tell me all the time, 'God you never shut up about food,'" she said, laughing. "I say, 'Well, it's important.'"

A lot of her interest stems, she said, from her multicultural background. Her father is from India; her mother, who wanted to be a biologist but ended up working in logistics, is from Brazil.

"Those are very different cultures, you know, very different foods," said Balhara, whose parents divorced when she was in elementary school. She was fascinated by the differences she saw in the two sides of her family and at school, where her lunch had things like Brazilian chicken when the kids around her were eating ham and cheese sandwiches.

So her first nutrition "research" was asking basic questions about what she was seeing. "You know, what kind of nutrients are in this food, or that food?" she said.

She also found herself thinking about how food and culture are entwined. "If you tell an Indian person who eats traditional Indian food that they have to start eating raw vegetables three times a day, they'll scoff at you," she said. "Because in Indian cuisine, vegetables are usually never eaten raw. You always have to cook them in some sort of curry." But Brazilian culture, she observed, was more open to uncooked foods.

Balhara has always had traits that set her apart, even among gifted children, said teacher Michael Jones. He teaches sociology and history at Cooper City High, but he also was her teacher in fifth grade.

Not surprisingly, he expects great things from her. "Maria is a very, very, very driven and motivated young lady," he said. "If you talk to her for more than five minutes, you'll get that sense. She has been like that since the first time I met her."

But Balhara, he said, isn't driven by external factors such as winning awards or approval from teachers. She cares about the work she's doing. The research, he said, is something she finds important, rather than just a useful way to achieve her academic goals.

She spent her summer in Boston, where she interned in a pediatric endocrine lab at Massachusetts General Hospital. Next year, she's hoping to get accepted to a university with a strong sciences program. Beyond that, she's interested in medical school and a career in research. But she's keeping her options open.

Meanwhile, Balhara hopes others might follow up on her work. And if some of those researchers are fellow teens so much the better, she said. "Adolescent eating habits are definitely an important subject, but it's one that adolescents themselves don't usually have the ability to contribute to in the scientific fields."

If you have questions or comments about this American Heart Association News story, please email [emailprotected].

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Her research is getting worldwide attention. But for now, she needs to finish high school. - American Heart Association News

Were all capable of slowing down the effects of a warming Earth, and it could be as simple as how we stock our pantries.

An international team of scientists has evaluated the environmental impacts of more than 57,000 food products the stuff you typically find as you wander the aisles of your local grocery. If this type of information is made easily available to the public, they say, it could not only enable the transition to a more sustainable food system, but chances are it could also improve peoples health.

The goal is to have a simpler, and more rigorous quantitative way to inform consumers about the tens of thousands of different items they might buy in a grocery store, said ecologist David Tilman, a professor at UC Santa Barbaras Bren School of Environmental Science & Management, and also at the University of Minnesotas College of Biological Sciences. Tilman is a co-author of a study that appears in the Proceedings of the National Academies of Science.

According to the researchers assessment, beef and lamb take the greatest toll on the environment, with impacts far outpacing those of other proteins such as chicken, fish and seafood and nuts, which also are on the higher end of the environmental impact scale.

Many people consider beef to taste good, and I understand why, but it is a very inefficient way to create food for humans, Tilman said. Meanwhile, processed drinks such as soda and energy drinks were rated at the lowest impact level of food products evaluated, sharing space with plant-based grocery foods such as rice and flatbreads.

A Decade of Studying Food ProductsWhile much research has gone into the environmental impacts of food commodities such as fruits, wheat and beef, most food products contain many different ingredients, each of which have taken their own routes to become part of that product. This lifecycle data, which informs the total environmental impacts of producing, harvesting, transporting and processing of said ingredients, are largely invisible to the consumer, as are the proportions of ingredients. According to the study, this information gap exists because the exact amount of each ingredient and their supply chain in each food product are often considered a trade secret. The sheer number of food products and their variety makes the assessment a daunting task for food companies and for retailers aiming to reduce their carbon emissions.

To overcome these limitations, the researchers, led by first author Michael Clark of Oxford University, used prior knowledge from ingredient lists to infer the composition of each ingredient. They then paired this information with environmental databases to gauge impacts across four indicators: greenhouse gas emissions, land use, water stress and eutrophication potential (the magnitude of excess nutrients from production that can pollute surrounding environment and waterways).

This is the result of a decade since Mike and I started working on this, said Tilman, who is Clarks former advisor. It started with doing some of the lifecycles ourselves, then using many of these lifecycles that were published. And then we started critically evaluating the quality of lifecycle data available for each of the major food commodities. They consulted previously published papers, conducted further analyses and used their approach on 57,000 food products found in Tesco supermarkets, a major grocery chain in the United Kingdom and Ireland.

Food graded by environmental and nutritional impact

Photo Credit: PNAS

You go to a grocery store in Europe and it doesnt look very different from a grocery store in the United States, Tilman said. While humans around the world dont have the exact same taste preferences, he added, we tend to have to similar tastes, which results in more or less the same kind of food products in our stores.

These tastes tend to gravitate to foods that contain high levels of sugar. Its a commodity that is both cheap and produced in abundance, with effects that have led to increased rates of obesity, diabetes and other conditions related to overconsumption of highly processed foods that often contain high fructose corn syrup.

Thats what happened with the Green Revolution, Tilman said of an unintended consequence of the worlds move in the 1950s and 60s toward high-yield, industrial farming processes that include pesticides, fertilizers and monocultures. Sugar is cheap. Fats are cheap and salt is cheap. People love salty, fatty and sweet kinds of foods; thats what our taste preferences are. They made total sense during our evolutionary past, and now that these foods are so cheap and readily available, we eat them in excess.

Healthy Choices = Healthy EarthIn a previous study, Tilman and Clark found that in general, diets that included healthy, less-processed foods were also healthier for the environment. We know theres a relationship there, and we wanted to apply this for individual foods, Tilman said. As a result, the researchers current study also ranks grocery foods by nutritional impact, with plant-based, less processed foods on the healthier end of the scale for both humans and the environment, and highly processed grains and dairy products toward the less-healthy end.

The healthiest diets that we know of are variants on the classical Mediterranean diet, which has many servings of fruits and vegetables a day, and whole grains, Tilman said. Whole grain has the advantage of having fiber, which helps slow the rate at which starch becomes sugars. The main meat is fish, he added, with other meats used as flavoring and on special occasions. Other environmentally friendly and nutritious diets include vegetarian and pescatarian diets, provided hydrogenated fats and sugars are kept to a minimum. There isnt enough scientific data yet to put the vegan diet in the same group, but Tilman suspects it belongs there as well.

Still, more work needs to be done to refine the researchers assessment. Theres a lot of variability in the proportion and type of ingredients in similar grocery store foods that can lead to differences in health and environmental impacts, and there are also alternative processes to consider, Tilman said. But the hope is that this information becomes widely available, empowering consumers to make better food choices for the health of both their bodies and the environment.

I hope this information ends up on packages, Tilman said. And I hope because its on packages that companies that make different foods will willingly tell us the exact ingredients and amounts in their foods, so we can give the most rigorous, honest evaluation of their product.

More here:
A Nutrition Label for Earth | The UCSB Current - The UCSB Current

The funny thing about building a business -- or building a career, or building great relationships, or basically doing anything -- is that we typically know what to do.The hard thing is actually doing it, day after day after day.

The problem isn't knowledge. The problem is willpower.

Last year a friend wanted to get in better shape, so he embarked on the Hard 75 Challenge.

If you aren't familiar, Hard 75 involves following a diet (you get to pick the diet), working out twice a day for 45 minutes each session (one workout has to be outdoors), drinking a gallon of water, reading (not listening to) 10 pages of a nonfiction personal development book, and taking a picture of yourself.Every day. For 75 straight days.

Fail to complete any of the above on any given day? Start over.

In many ways,Hard 75 is similar to a diet. (In fact, it includes a diet.) As anyone who has tried knows, following a specific diet -- keto, Mediterranean, low-carb, Atkins, whatever --is hard. Temptation. Availability. (Try staying keto when you're on the road andit's 11 p.m. and the only place open is a Taco Bell.) Consistently making the right choices is hard.

The sameis true for exercising outdoors. It's hard to force yourself to go for a run when your day got away from you and it's 8 p.m. andrainingand 35 degrees. If you can pull off the Hard 75, that's awesome.

And it was really hard for my friend.

He started, got disappointed, summoned up the determination tostartover, got disappointed, forced himself to startover... while he got in a little better shape, he didn't make the progress he hoped for.

Then he took a different approach. Instead of following a strict diet, he just created a few rules. He wanted to eat healthier, so he cut out all "white" foods (breads, white rice, potatoes, crackers, added sugar). When he went out to eat, he avoided failing to find the "right" food by just choosing the healthiest option available. (At Taco Bell, maybe that's the "fresco style" burrito with chicken.)

And instead of following a specific exercise program, he just decided that he would always work out for at least 20 minutes every day. Most of the time he did longer workouts, but in a pinch he just needed to do 20 minutes of something. Situps, push-ups, and burpees in a hotel room. A light jog in the morning. Hustling up and down steps at the airport during a long layover.

While his workouts were almost always more extensive, still: The only rule he had for himself was that he would work out for at least 20 minutes a day. That wayhe never"failed," never got disappointed... and never felt like he had to start over. As long as he got his 20, he was good.

The same approach applies to business. Say you wantto spend more time with your employees. Don't create a complicated schedule; just make it a rule that whenever you run into an employee in the hallway, you'll stop and chat for a moment.Some of those chats will lead to longer conversations. Some won't. Either way, you'll come a lot closer to accomplishing your goal.

Or say you want to build a stronger network. Make it a rule that you'll send a note of praise, or encouragement, or advice, or something helpful and positive to one person -- someone you know, or someone you don't know-- every day before you beginyour work day. Do that, and you'll naturally make new connections, and build stronger ones.

In my case, I decided I needed to drink more water and less soda. So I decided I would always drink water with meals. Within a couple days, that habit became automatic.

Bottom line? Diets suck. Having to rely on willpower sucks even more.

Rules, on the other hand, are easy.

And great,especially when those rules help take you to the place you someday want to be.

The opinions expressed here by Inc.com columnists are their own, not those of Inc.com.

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Want to Be More Successful? When Willpower Won't Help You Achieve Your Goals, Create a Few Simple Rules Instead - Inc.

Anything that changes the way individuals and medical professionals view nutrition is undoubtedly going to be reflected in other areas. And an obvious one, no doubt, is the food industry. Whatever the real difference gene variations make in terms of health, the reality is this: The more that's discovered, the more reactions are going to be experienced in different ways, and on different levels.

It's already the case that foods are sold that are enriched in some way, or it's highlighted how they're rich in certain nutrients. At the same time, foods for specific diets, such as keto, to treat certain ailments are also available. As nutrigenomics advances, nutrition plans can be created for certain genetic groups (viaIndian Journal of Horticulture).

There have long been diets and food products targeted at specific health conditions keto is aimed at lowering blood sugar levels and tackling type 2 diabetes, for example (perHealthline). This is whereby a variant of one gene has led to a disorder of some kind and there's a direct connection. However, nutrigenomics is more expansive, and more complex perhaps, as it may be that a number of genetic variations impact a number of different responses to nutrition. It's when these multiple changes are combined that they create an outcome.

The result is food that's created to deal with these differences. A University of Auckland study, highlighted in aHealthy Food Guidearticle, focuses on a gene-diet factor in why Crohn's disease is higher in New Zealand, and one area in particular. The guide explains, "The research team is studying the link between foods eaten by people with Crohn's disease and different variations of the disease-related genes. Information about lifestyle and symptoms are also collected to learn more about the disease and potentially to allow tailoring of foods to genetic type."

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How Nutrigenomics Explores Links Between Nutrition And Genes - Health Digest

Gout is an inflammatory form of arthritis that affects the joints, often the big toe. An estimated 36% of men and 12% of women per year in Western countries experience gout.

This condition occurs when a waste byproduct known as urea builds up in your body, leading to hyperuricemia. Its caused by overproduction of urea or an inability to excrete it through urine.

While genetics play a large role in gout, other factors can also increase your risk, such as your diet and, potentially, your weight.

You may wonder, then, if you should attempt to lose weight to help manage your gout.

This article tells you all you need to know about gout and weight loss.

Gout is caused by hyperuricemia, or high urea levels.

Certain hereditary and lifestyle factors can increase your risk of hyperuricemia, such as:

While these factors may play a role, gout is hereditary, which means you may still develop it regardless of your lifestyle habits or weight.

The American College of Rheumatology currently recommends that people with overweight or obesity who have gout lose weight to help manage the condition and reduce their risk of flare-ups.

One large study found a link between body mass index (BMI) and gout incidence and flare-ups. Over the course of 7 years, people with obesity were significantly more likely to develop gout than people with normal BMIs (less than 25 kg/m2).

In addition, those whose BMIs decreased by 5% had 39% lower odds of gout flare-ups, while those whose BMIs increased by 5% had a 60% increased risk.

Another study that included 11,079 people also found a relationship between obesity and gout. Study participants who had obesity throughout adulthood and those who gained weight in adulthood had an 84% and 65% increased risk of gout, respectively.

A review of 10 studies on gout and weight loss found that losing 7.7 pounds (lbs.) (3.5 kg) or more may reduce gout attacks.

However, the authors argue that most studies on this topic are small and low quality, and they suggest that we need larger, higher quality clinical trials.

Further, a large 27-year study among 44,654 men found that 77% of gout cases may have been prevented through strategies such as maintaining a normal BMI, following a nutritious eating pattern, and limiting alcohol and diuretics.

In particular, the study found that excess adiposity, or fat stores, was one of the largest risk factors. Interestingly, adopting healthier lifestyle habits did not seem to be beneficial in men with obesity if their weight was not also reduced.

Ultimately, it appears that weight loss, and particularly fat loss, may help people with obesity and gout manage their symptoms.

If you want to lose weight to help manage gout symptoms, its important to do so in a safe and healthy way. That means its best to skip fad diets, which can lead to mental health challenges, nutrient deficiencies, weight gain, metabolic issues, and other effects.

For sustainable weight loss, try to adopt habits that you can continue to follow in the long term. Consider:

You may also wish to work with a registered dietitian, who can make personalized recommendations based on your medical history, food preferences, and budget.

In addition, its important to make sure youre staying active when you can.

The Centers for Disease Control and Prevention recommends getting at least 150 minutes of moderate-to-vigorous physical activity per week, but any increase in physical activity is a great starting point.

Getting proper sleep and doing your best to manage stress are also important for well-rounded health and may support weight loss, if you choose to pursue it.

For most people, its generally safe to lose around 12 lbs. (0.450.9 kg) per week from a calorie deficit.

While losing weight may help with gout symptoms, there are other tips you can follow to manage the condition:

Gout is an inflammatory form of arthritis that can result from genetics or lifestyle factors.

While genetics play a large role, overweight or obesity can increase your risk of developing gout and experiencing recurring flare-ups. Thus, losing weight may be beneficial for some people.

However, keep in mind that gout is hereditary and may not be related to your weight or lifestyle habits.

If you want to manage your gout symptoms, there are other things you can do besides losing weight, such as eating a nutritious diet, limiting foods high in purines, avoiding alcohol, and managing any other chronic conditions you may have.

Its best to work with a healthcare professional such as a physician, as well as a registered dietitian, who can make personalized recommendations for your treatment including a nutritious, culturally appropriate eating pattern that can help you manage gout.

See original here:
Gout and Weight Loss: What You Need to Know - Healthline

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An online survey of dietary quality during complementary feeding; associations with maternal feeding self-efficacy and adherence to dietary...

On the cusp of turning 30, Peter Do felt dissatisfied with his body. He set out to get lean and toned, losing 40 pounds in the process. He told Mens Health how he did it:

I was on a family trip back to Vietnam, waiting in line for a roller coaster. Just as my brother and I were set to enter the front cart, an attendant told me that I couldnt rideI was too fat. I was so angry, upset, and embarrassed. It was humiliating. And it made me decide to change.

The decision had been coming for a while. I knew Id been carrying extra weight; physically I felt so big. I didnt feel comfortable in my clothes; sometimes I would stretch out my T-shirts just so that they were looser. Wearing bigger clothes was a trick I played on myself to feel smaller in my mind. I was self-conscious and unhappy with how I looked; I didnt want to take my top off at the beach, even surrounded by my friends and family.

After the roller coaster incident, I resolved to get into a shape that helped me be happier. I decided to enroll in a transformation at Ultimate Performance Manchester. My trainer, Kylie, believed when I signed up that I could lose more than 13 pounds and go from 179 pounds to 165 pounds, while also honing my muscles. She believed I could achieve more than my goal, and I was excited to get started.

Getting my diet under control was a priority. Before starting this transformation, Id start every day by eating a lot of sugary breakfast cereals, then keep snacking throughout the day, because I didnt feel full. I'd have some fast food for lunch, and then, most nights, Id have takeout for dinner. Id rarely cook, because its just too easy to order food online while I was on the way home.

So I started with a meal prep setup from Ultimate Performance, which I did for a few weeks to understand the basics of eating healthy and sizing my portions. Later on, I shifted to making my own meal preps at home. It was a real eye-opener, just thinking about how and what I was eating. I learned that good, healthy, nutritious food doesnt need to be complicated to be enjoyable, and it keeps me full longer. Tailoring my diet kept me at a calorie deficit without feeling like I was starving. Even when I ate more than I should, it was easy to get back on track.

Prior to this, I hadnt done much weight training. I had tried some conditioning classes, and done a little bit of strength training, but outside of that I didnt really know what I was doing in the gymI was just jogging on the treadmill and running outdoors.

I went from that to strength training three times a week. Each session, Id learn what muscle group I was working, and how that fit into my overall progress. On off days, Id go on a 30-minute walk in the morning to elevate my heart rate, and generally try to move more during the day. I wanted to target my stomach, and even though I didnt do any ab-specific exercises, by the end I could really see my core. I also got good results in my back and thighs.

My biggest challenge was staying focused and determined. There were times when I went off plan, and Kylie would remind me to ask myself why? As in, Why am I doing this? Why did I sign up? And I would just have a talk to myself to get my head together. Another trainer gave me some great advice: The body can change quickest, but its your mind that takes time to change.

After six months of training, Id dropped from 29.4 percent body fat to 11.7 percent. My muscle mass stayed about the same, but I lost 42 pounds. My friends and family were really supportive; my twin brother now says, We dont look like twins anymore! Customers pretended not to recognize me, saying, Wheres Peter? Theyre amazed how much Ive changed, and when they ask for my secret, I just say, Good food and a great personal trainer.

Its been a truly positive journey. Ive come out of it happier and more energetic. My clothes fit better. Im much more confident and comfortable in my own skin. Ive also been on more dates, which is always a plus!

I remember sitting at work and saying to myself: OK. I am going to get the body that I want when am 30. I cant believe all this hard work has paid off. This is a big achievement in my life, and Ive done it myself! No surgery. No fad diets. Just simply following a plan and making it a daily habit and thats what my trainer Kylie has taught meto make better choices towards the foods at I was eating, picking out food that would keep me fuller for longer and would be nutritionally better, and also to be motivated, disciplined, accountable, positive (even at times when I wasnt) and, most of all, patient.

From here I want to get bigger and stronger. I want to improve my strength and focus on my current weak points. Im still working on and learning about the different muscle groups, so I can really understand how they all work together.

People ask me how to get started, and I say, honestly, if you really want that change, then go out there and do it! Even if you cant get a personal trainer, there are so many tools that can help you in your fitness journey. Dont compare yourself to other people. Your fitness journey is different. Find a way that you enjoy, recognize that the journey is yours, and dont compare yourself to other people. Be patient and believe in yourself.

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How One Man Lost 40 Pounds with Meal Prep and Weight Training - Men's Health

Question: Youve been seeing clients for many years and youre an accomplished elite mountain athlete. What are three themes you see folks getting wrong in their approach to endurance nutrition?

As a sports nutritionist who works with athletes on a daily basis, I can tell you that Ive seen it all. And that should not be surprising our world is flooded with (mis)information on a daily basis.Eat this! Dont eat that! This food is healthy! This food group is unhealthy! This diet is the key to performance! Take this supplement, promise it will make you run as fast as Killian!

Humans are faced with making over 200 decisions about food every day, and yet most of us cant even decide what to make for dinner tonight. Combing through the hefty amount of food information thrown in our faces everyday through social media, the news, athletes we admire, and our peers can be overwhelming and stressful, even for a trained nutritionist.

As a general consumer of media and an athlete myself, I totally get it. Because of that, I have the utmost amount of empathy for my athletes who come to me feeling totally lost about what they should and shouldnt eat, and what they can do to improve their performance through nutrition.

Thats why I started taking close notes on some of the most common questions from my endurance athlete clients. Here are three of the most common nutrition issues I see:

The biggest issue I see is athletes not eating enough. Training and life are huge stressors, and even though most of my athletes have really good intentions of eating enough, they are often unaware just how much they really do need to eat to account for these stressors.

There are so many things that can complicate this, such as a change of appetite post-run, underfueling during runs, or just the sheer amount of hours spent on your feet, which can take away from time spent eating. It can be really hard to eat enough, so athletes need to devote as much time, effort, and attention into eating as they do to training, or to comparing the specific details of how the Hoka Speedgoat 5 is different from the Speedgoat 4.

Chronic undereating, whether purposeful or accidental, can lead to a variety of hormonal changes that can negatively affect your immune system, put you at higher risk for injury, and negatively affect your performance.

I always tell my athletes that, when in doubt, eat more! Its rare that an athlete will eat too much, even if they really try. Double up your servings, add extra snacks, eat more food before, during, and after runs, always eat dessert, and keep fun foods around the house these things can help an athlete reach their daily calorie intake.

Personally, Im a huge fan of adding avocado to anything and everything I can tacos, toast, crackers, rice bowls, even smoothies. Theres not an easier and more delicious way to boost calories, micronutrients, and healthy fats. Or my personal favorite: pint of ice cream a night tradition, which is by far the most fun and tasty way to get an extra 1,000 calories!

Just like you cannot outrun a bad diet, you cannot take a bunch of supplements to override poor food choices. Ive seen athletes with a supplement list longer than my weekly grocery list.

While it might seem like the easy route, it will not always replace the benefits that come from eating real, nutrient-dense foods. While there are some exceptions for athletes on restrictive diets, and those with health issues, it can be possible for a person to get all of the nutrients they need from a balanced, nutrient-rich diet. For example, vegans might increase their dietary iron intake by making chili, which combines iron-rich beans with tomatoes. The vitamin C found in tomatoes can boost iron absorption in these non-heme, iron-rich food sources.

RELATED: A Nutrition Therapist and Professional Runner Discusses Link Between Food, Mood, and Running

Supplements like fancy green powders, mega doses of multivitamins, and meal replacement powders are attractive due to their ease, but they are often just a short-term solution with short term benefits. Nutrient-dense, real foods will be much better absorbed and tolerated since real foods contain an array of things like vitamins, minerals, fiber, and antioxidants. These work synergistically to provide your body with what it needs to function well and efficiently.

More isnt always better, either. When we take certain types of supplements, we run into the risk of toxicity, especially in terms of fat-soluble vitamins (A, D, E, and K) and iron. This can harm internal organs and lead to severe, long-term damage.

If we take high levels of water-soluble vitamins (B vitamins and vitamin C), were really just making some really expensive urine, as we pee out everything that our body doesnt need. Either way, were probably just throwing money down the toilet (literally) or setting ourselves up for potential future health problems. We are much less likely to reach these toxic levels when we are able to consume these nutrients through food, and your body will utilize them a lot better.

You name it, Ive seen it. Ive seen athletes follow restrictive diets like keto, paleo, and gluten-free, even diets as outrageous as the grapefruit-and-bacon diet, in hopes that this magical diet will easily help them achieve their 50K PR with the snap of their fingers.

Most often, an athlete has been influenced by a pro athlete following that same type of diet, or maybe someone in their run group has found success while following one of them. And while Im sure that there are some individuals out there who have found success following a specific, restrictive diet, it is by no means the secret to unlocking your potential or improving your performance.

RELATED: 5 Running Nutrition Myths To Bust Right Now

Food plays many roles for us physical, emotional, social and its role on our physical and mental health is multifaceted. If we restrict foods (and therefore happiness!) with the hope of increasing our performance, our performance will undoubtedly suffer in the long term. If mental stress impacts our body the same way physical stress does on the cellular level, then stress related to restriction and dieting will negatively contribute to our overall health, affecting our performance and longevity in the sport.

Ive said it before, and Ill say it until the day I die a real food diet full of nutrients and moderation, and one that brings us both physical and emotional satisfaction, is the secret to performance.

Alex Borsuk Hasenohr, M.S., is sports nutritionist and professional trail runner for Dynafit. She is passionate about helping athletes reach their full potential through the use of practical nutrition, and she can be contacted through her website.

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I'm A Sports Nutritionist And These Are By Far The Three Most-Common Issues I See With My Athletes. - Trail Runner Magazine

Are you attempting to lose weight in order to improve the appearance of your body? Well, one of the main factors that might lead to a number of health issues is being overweight. People consume a lot of sugar and carbohydrates in today's society, which often leads to overeating. However, it contains a number of issues that have the power to ruin anyone's life. It is crucial to keep healthy in order to address this issue.

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Protetox living might be the most dependable, natural, and effective weight loss buddy in this situation. According to studies, using this product is a painless way to lose weight in a healthy way. This is a fantastic remedy for those who are struggling with obesity in fat persons. Protetox living may be the best option for you if you also want to lose weight safely. Several topics relating to this fantastic product will be covered in this essay.

What is Protetox?

Protetox is the most efficient weight-loss supplement. You might also think of it as a trustworthy product for weight loss. This fat-burning pill was developed using the ketogenic diet. It is not necessary to follow a healthy diet in order to take this supplement. BHB ketones, which your body makes when it enters ketosis, help to increase fat loss. No matter what diet you follow, your body will continue to burn fat.

Are the ketogenic diets recommended by these supplements effective in real life? How well does it work? Learn more details about this weight-loss supplement. Let's start by concentrating on the key elements of this supplement.

By encouraging fat burning, this weight loss vitamin helps people lose weight quickly. It is regarded as one among the modern era's top fat-burning supplements. This product focuses on all-natural health supplements. Supplements that Promote Weight Loss This supplement gives the body exogenous ketones to help keep and deepen ketosis.

Chemical substance known as ketone is produced by the liver. Ketones are essential to the state of ketosis because they serve as an additional source of energy for different body organs. With this supplement, your body will receive the nutrients it needs to burn fat. You'll experience a rise in energy and a reduction in body fat. Even if you don't consume a ketogenic diet, this pill offers these benefits.

Benefits of Protetox

You will gain a lot of benefits from regular use. The following are some benefits:

Without a prescription, you can buy this supplement directly from the manufacturer's website.

This product is all-natural and has little chance of having negative side effects.

As a result, rapid and significant weight loss is accomplished.

Many claim that it improves their attention span, focus, and mental clarity.

With this supplement, blood glucose levels can be avoided and stabilized.

Numerous heart illnesses can be avoided by improving blood flow.

It is said that you will feel better about your body and yourself.

By enhancing blood flow and nutrient absorption, this supplement says it will boost immunity.

The absence of stimulants in this supplement ensures that you and your family will have a restful night's sleep. As a result, it helps a person relax and get a good night's sleep.

Active Ingredients Used in Protetox

This product contains no chemicals and is made up entirely of natural, tried-and-true ingredients that will never affect your health. The following is a discussion of some of the key components: -

Vitamin D: It increases your stamina, immunity, vitality, and ability to stay active for extended periods of time.

Calcium: This BHB ketone type helps you lose weight quickly by accelerating the process of ketosis in your body.

Oil: powder works to reduce excess body weight and aids in a healthy fat burning process.

Caffeine: It boosts metabolism and aids in the healthy loss of extra body weight.

The development of your muscles is enhanced and your age and joint health are maintained by hydrolyzed collagen.

Magnesium, potassium, brown rice flour, zinc, potassium, and gelatin are among the additional constituents in this mixture. You shouldn't use this recipe if your health is a concern.

What are the Side-effects of this Weight Loss?

There are no adverse effects in taking Protetox as this formula is a clinically tested medication and many doctors endorse it due to its safe operating. This formula is a chemical-free product, and you can test this formula without any hesitation.

This formula is safe till you eat the appropriate dose of this product, and if you consume an excess of it, you will encounter adverse effects. You can confront minor keto symptoms like headache, dizziness, vomiting, and more, and they all will get over within a brief duration.

You must talk with your doctor once before starting utilizing this formula, and you will receive benefits also.

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Summary

You can lose weight with Protetox. The metabolic process of converting fat into energy produces ketones as a byproduct. Utilizing both components that promote ketosis and fat loss, this supplement. Additionally, it lessens the unfavorable effects of the keto diet.

Ingredients in this supplement have been shown to reduce body fat. The supplement contains full-spectrum beta-hydroxybutyrate ketones (BHB) ketones, which when ingested cause your body to enter ketosis. The metabolic state of ketosis depends on BHB ketones.

Disclaimer: The views and opinions expressed in the above article are independent professional judgment of the experts and The Tribune does not take any responsibility, in any manner whatsoever, for the accuracy of their views. This should not be considered as a substitute for medical advice. Please consult your physician for more details. Protetox is solely liable for the correctness, reliability of the content and/or compliance of applicable laws. The above is non-editorial content and The Tribune does not vouch, endorse or guarantee any of the above content, nor is it responsible for them in any manner whatsoever. Please take all steps necessary to ascertain that any information and content provided is correct, updated, and verified.

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Protetox (!WARNING) Reviews Shocking Results 100% Safe or Scam & Where to Buy? - The Tribune India