Category Archives: Diet And Food

Youve probably heard of or tried the Whole30 diet. The elimination diet seriously restricts your food intake for 30 days with the goal of identifying food sensitivities and poor nutritional choices. Even with so much buzz around the diet, there is still one major thing health professionals and the general public cant seem to agree on: Is this diet actually any good for you? Enter: Doctor Mikes Whole30 experiment.

Doctor Mike, the internet celebrity doctor who gained popularity for his combination of smarts and good looks, recently took on the Whole30 challenge and documented the results on YouTube. His experience and professional thoughts might make you rethink the diet.

Doctor Mike is known for not endorsing elimination diets, of which Whole30 definitely is. He says in the video that they can fuel eating disorders and possibly lead to nutritional deficiencies by cutting out food that likely isnt the cause of any problems.

Whole30 has some intense restrictive rules: no added sugar, no grains, no legumes, no dairy, no alcohol, no MSG or sulfites, and no junk food.

I can cut out bread. Thats no problem Ive done that before when I was gluten-sensitive in the past, Doctor Mike says in the video. But the fact that I had to give up brown rice, quinoa, things that I eat as part of a healthy dietWhy would you eliminate some foods like black beans that can be so healthy to the majority of people?

The doctor is clearly not impressed and thats not the end of his problems with Whole30.

"Why would you eliminate some foods like black beans that can be so healthy to the majority of people?"

Doctor Mike happened to take on the challenge during Thanksgiving and the beginning of the Christmas holiday season, which made the rules even more difficult to follow. At Thanksgiving, Doctor Mike reports he could only eat turkey and peas. Thats it.

Aside from the elimination struggles, Doctor Mike also began to struggle in the gym. He says he noticed his bench starting to go down almost immediately.

Normally when Im working out, Im benching 225 to 255 255 was becoming a huge challenge for me, Doctor Mike says in the video. When I stepped on to the basketball court, after one game, I felt like I was exhausted.

Doctor Mike says this sluggish performance was probably due to underrating his usual caloric intake, which is something that just naturally happened on the diet.

When you do an elimination diet like Whole30, its very easy to under eat calories, Doctor Mike says. This is probably why a lot of people lose weight.

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Once he hit day 30, he started to reintroduce foods to note their potential negative impacts, which is the main point of the diet. But Doctor Mike says this is one of the things he dislikes most about Whole30, saying the time frame of adding back in foods is not enough to properly track their individual impact on the body.

Its not really scientific, he says. If you put in legumes on the first day, then two days later add in sugars, then two days after that grains, its not scientific. If were doing a proper elimination challenge in the medical setting, we do a 90-day elimination.

Doctor Mike also reports his digestive system, took a hit during Whole30, leading to bloating and dirreahea. After reintroducing foods, he reports his body returned back to normal.

Overall, Doctor Mike wasnt impressed with Whole30, though he did admit there was something reward to following such restrictive rules successfully. While the competitive crowd might agree, the doctor says Whole30 is probably not a good idea.

At the end of the day, nutritional advice should be individualized," he says. "Its a very restrictive diet, and it can cause some serious problems. Theres definitely some research showing that theres some crossover with eating disorders. Most of the time, [Whole30] is unnecessary.

Original post:
Here's What Happened When a Doctor Tried the Whole30 Challenge - menshealth.com

Life with cancer is filled with ups and downs, but how do you deal with the roadblocks that are placed in your way? We recently asked CUREs social media audience how they coped with setbacks in their cancer journey. Here are some of their responses.

Everyone is different. So is their journey. VL

Keep things in perspective. Things that are controllable are your responses to the roadblocks, not the roadblock itself. Practicing gratitude and mindfulness are helpful, as clich as it may sound. The mind is a powerful tool. KW

Ask for help; create a team of caregivers; don't be afraid to see a therapist or mental health professional; go to the movies as often as possible; surround yourself with people that make you laugh. LHH

Our metastatic online support groups are awesome and helpful. MJB

Keeping a positive attitude as much as possible. Working through the bad days, no matter how hard it seems. MM

Knock them over. Drive around them. Face them head on. But never go in reverse. This ****storm called cancer will either make you or break you. Dont let it be the latter. BA

Set up goals for your future dreams and then keep yourself focused on that horizon as much as possible. That will help to maintain hope, which gives you strength to get through the toughest parts. RO

Just keep on living. Spend time with the people and doing the things that bring you joy. Live without regret. DV

One's cancer journey is not meant to be a solo journey, but needs a support system medical professionals, family, others with a cancer diagnosis history and making use of all the material that is available for everyone. There are many excellent materials available including the CURE publication, which I describe as that with up-to-date information on a professional level but written in the laypersons language One should not hibernate from the cancer but become involved with learning all one can. LSS

Stay positive, talk with people that know what it's about, and pray. JI

I continued to make new friends and keep my hobbies and interests. I have cancer but I don't have to make it my identity. JK

Never back down. AN

Celebrate the little victories/successes. Then when you have a roadblock you have some positives to reflect on. Use your support system. Dont be afraid to ask them for help. My mom and I were reminded once by a medical social worker its OK to cry. A little cry can help let go of some emotions so that you are able to move forward. KBK

Staying positive is what got me through it. I never had a doubt that I wouldnt be OK. As hard as it got and as much as chemo sucked, I had my husband and family by my side and my positives thoughts in my head ... and here I am. DDG

My spouse is my rock! Without her, I do not know what I would do. I share all my thoughts and feelings with her. She may not have the answers, but it feels good to talk about my fears, etc. BR

When I was diagnosed, I got angry. I made up my mind that it wouldnt defeat me. That was my attitude about cancer the entire time. It worked for me. SGD

Be kind and gentle to/with yourself. Treat yourself like you would treat someone you care about. CL

Read the rest here:
How Do You Deal with Roadblocks on the Cancer Journey? - Curetoday.com

When I went off to college, Huy Tran says, I became an eating machine. Up until then, hed been an average kid, fairly active. He played sports and biked all over down. Yet when he went to college he hoovered up whatever food was available, in huge amounts. Reflecting on it now, the 33-year-old lab scientist and photographer says, I believe that I had developed a binge eating disorder and was addicted to food.

He gained 70 pounds in about a year and a half, and he carried that weight with him. At his heaviest he was 264 pounds and felt awful, with tight hamstrings and persistent back pain. Hed sweat if he had to walk too far. He couldnt fit into his suit jacket for a friends wedding; he had trouble getting down the stairs for a night-time drink of water. I was 31 years old and my body was falling apart, he says. Enough was enough.

He started by taking pictures of himself. Then he downloaded MyFitnessPal, setting a calorie goal that would drop one pound a week. He ditched the fast food and starting prepping meals of salads, roasted veggies, and lean protein. Sugary drinks went out the window, and he began using a food scale.

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As a motivator, he signed up for a 5K race he vowed to complete in the spring, then enrolled in a couch-to-5K program. The first few weeks were hell, he says. I could barely jog for 60 seconds at a time and my legs were constantly sore. He fought through that, and when he could run a 5K he got a gym membership and started lifting, beginning with full-body and then going into a PPL (Push-Pull-Legs) split. He didnt have a trainer, but his friends kept him motivated and accountable.

After a year, hed lost 35 pounds; now, two years later, hes down 46 pounds but has also gained a lot of muscle. I don't think that I have ever been this fit in my entire life, he says. He can lift nearly twice his bodyweight in most lifts, and his 5K time is under 27 minutes. He feels more confident in himself, and in control of his body. Hes much more disciplined; his mental toughness has increased. I get comments from people nearly every week saying something about how different and good I look or how they are so proud of me, he says. He thinks he might lose another 15-20 pounds. I want to keep going and be the best version of myself that I can be.

Losing weight and becoming healthy has to become a lifestyle and not a fad if you want to be successful and have it stick, he says. Fad and crash diets can feel like punishment, and are hard to stick to. Instead, he says, find exercise you enjoy and a sensible diet. Eat healthier and move more, he says. It goes a long way.

See original here:
Small Diet Changes and a Push-Pull-Legs Routine Helped This Guy Drop 50 Pounds - menshealth.com

Alexis Ohanian, known as Serena Williams' husband,father of their daughter Alexis Olympia, and oh, yes, co-founder of Reddit, has a new podcast about being a dad, called "Business Dad," that examines the bigger questions about balancing work and fatherhood, and also the big existential questions about the purpose of work, the definition of success, and how to live a better life. He also decided to shake uphis diet and recently told GQ.com that he went plant-based to be healthier.

It all started after watching an early cut of The Gamer Changers documentary (he was asked to be an executive producer and lept at the chance). Then he tried an Impossible burger and liked it so much, he invested in the company. Now Ohanian has gone full-tilt on the plant-based lifeand is finding that for his health, his ability to focus and his performance in his day-to-day tasks, plant-based is working for him.

Marriage and fatherhood can change even the most hardened bachelor, steak-lover and high-flying executive. To hear Ohanian talk abouthis daughter Alexis Olympia, on his podcast, it's clear that she has had a powerful effect on his life. Other than asking the big seeking questions about the meaning of work, the details matter. For him, that includes eating plant-based. For the sake of his focus, his ability to work effectively and see the fruits of his labor, Ohanian tells GQ that he adopted a plant-based diet. It's all in service of being a more successful human, which is a way of finding more purpose in his work, and the goals he sets for himself and his company. Here is what he has to say to GQ about his recent diet changes.

Ohanian tells GQ that it all came together for him when Serena got pregnant, and he realized he needed to make some changes as well."I don't want to be an unhealthy, lethargic dad when Olympia wants to practice soccer in the backyard,"Ohanian shared.

"I spent all of my 20s focused single-mindedly on my workI made sacrifices to myself physically and mentally in the pursuit of that. Previously, there were weeks where I'd order a ton of steaks on Instacart and put some spinach leaves on the side as my side salad. I'd eat that three, four, five times a week. Easy."

That all changed when he watched thedocumentaryThe Game Changers, which for Ohanian wasindeed a game-changer. The makers of the film asked him if he wanted to be an executive producer, and since so many of the subjects are large male athletes, "big dudes" like me, he thought, it made a lot of sense. Those big dudes only ate plants and made the argument that it helped them build their strength, stamina and endurance, which cutting down on their recovery time and injuries. Around the same time, Ohanian tried his for Impossible Burger, and "I was like, Damn! This is good! he told GQ. He invested in the company and jumped on the plant-based bandwagon.

Being Married to a GOAT Tennis Star Has Its Benefits Too?Serena taught Ohanian the benefits of working out on an empty stomach to burn more fat and get more afterburn. He tells of how we used to eat before workouts and now, he follows his wife's lead and waits to refuel after. Serena is on a "whole other level" when it comes to working out and fueling up, Ohanian told GQ's Alex Shultz.

For the full story on GQ.com and all the other stars from sports, business and the restaurant and food worlds check out theGQ story here.

Go here to see the original:
Alexis Ohanian Embraces the Plant-Based Life, Tells GQ It's to Be a Better Dad - The Beet

Submitted by Kwiaht

For a third year, salmon researchers from the Lopez Island-based nonprofit Kwiaht will be staffing winter Blackmouth fishing derbies to help clean fish, collect gut contents, and learn more about the diet and health of these iconic resident Chinook salmon.

Smaller and fewer Blackmouth salmon is a concern for Southern Resident Killer Whales as well as our fishing community, says Kwiaht director Russel Barsh, who has been studying the changing diet of Chinook salmon for over a decade. We want to find the bottleneck in the food web so that it can be addressed while there is still a good chance for Blackmouth recovery.

Blackmouth sampled at derbies in 2018 and 2019 had mainly eaten Pacific herring, Barsh says; nearly four-fifths by dry weight of what we found in 324 Blackmouth. All other fish made up barely three percent of the diet. When they did not find herring, Blackmouth sampled in 2018-2019 mainly ate shrimp. Few squid were found in gut contents, although Blackmouth were hitting lures that mimic squid. We were surprised to see hardly any Pacific Sand Lance in these salmon, Barsh adds. Sand Lance can be almost half the diet of juvenile Chinook in the islands, but it looks like they eat proportionately more herring as they grow larger.

Results of the first two winters of this study indicate that Blackmouth depend on schools of juvenile herring that swarm around the islands nearshore waters for two or three years before migrating into deeper ocean waters to mature. Herring numbers in the Salish Sea have declined for decades and spawning biomass varies greatly from year to year. Juvenile herring abundance in the islands last peaked in 2016 according to Kwiaht monitoring data. What we are seeing now is prey restriction, Barsh says. Blackmouth are scouring the islands for balls of small herring and often finding balls of shrimp instead, which are more work for fewer calories.

Barsh says there is some hope that Blackmouth will take advantage of Northern Anchovies and other greasy schooling fish that are colonizing the Salish Sea as it grows warmer. Whether they will recognize these fish as food remains in question. In January 2019, Blackmouth feasted on a rare school of Capelin in the islands for several days. We were just incredibly fortunate that there were anglers there to collect specimens for us, or this hopeful event would probably have been missed completely.

Kwiahts research is supported by grants from the National Fish and Wildlife Foundations Southern Resident Killer Whale Conservation program, and collaborators at NOAA, the University of Washington, Long Live the Kings and Washington Department of Fish and Wildlife.

Blackmouth fishing derbies in our area this winter include the Resurrection Salmon Derby Anacortes, Feb. 1-2, Friday Harbor Classic, Feb. 6-8, and the Roche Harbor Classic, Feb. 13-15. Look for researchers with green Kwiaht ASK ME caps at derby weigh-in stations, and write to info@kwiaht.org for further information on participating in Blackmouth research.

Go here to read the rest:
Fishing derbies support salmon... - Journal of the San Juan Islands

Superfoods for 2020 are about as simple as can get, from local vegetables to whole grains.

Highlights

To diet or not to diet - that is the question. As the year begins and our minds begin to wander away from our New Year Resolutions, we look for easy and healthy alternatives that we can sustain rather than fad diets which we can barely attempt to. In the quest for such options we started to explore the superfoods of 2020, or the foods which are nutritionally rich and work miracles for the body. Though there is no specific qualifying criteria about what constitutes a superfood; the main reason why superfoods are recommended is that their health benefits exceed beyond just one or two.

What exactly is a superfood? Dr. Anju Sood, a Bangalore-based nutritionist, says, "Superfoods provide us a nutrient which is generally lacking in your diet - they could be rich in antioxidants, anti-inflammatory properties, contain omega 3 fatty acids and helpful in burning fat. They are basically foods that are catering to ex-metabolic syndrome problems such as lifestyle problems."

Superfoods can give your diet the additional push.

As we spoke to nutritionists and other experts, it turned out that most of the superfoods that we can expect to trend in the year 2020 have been around forever. It's only recently that their nutritional value has begun to be appreciated. Consultant Nutritionist Dr. Rupali Datta, believes that the trend had begun last year and will continue well into 2020. "The importance is of going local and returning to regional foods and cuisines. It is all about rediscovering your roots this year. For example, instead of broccoli, why not have the simple cauliflower?" advises Dr. Datta.

Having local produce and hyperlocally sourced vegetables is something that cannot be emphasised enough in 2020. For instance, spinach is a leafy green that is packed with vitamins and minerals and contains anti-inflammatory properties and antioxidant flavanoids too. Spinach is great for maintaining overall bone and heart health. Macrobiotic Nutritionist and Health Practitioner Shilpa Arora ND suggests, "All the green leafy Saags cooked in ghee and a dollop of white butter loaded with vitamin K can be great for assimilation of vitamin D in the body."

(Also Read:8 Lesser Known Greens We Should All Be Eating)

Dr. Rupali Datta emphasizes the need for inclusion of locally grown fruits in the diet, as much as vegetables. Fruits are one of the most underrated superfoods that have existed in the Indian diet since times immemorial. They are now slowly making a comeback this year due to their inherent nutritive properties. For instance, Guava actually has more Vitamin C content than, say, even an orange. "Seasonal fruits such as papaya can work wonders for the diet, " says Dr. Datta.

There is a strong trend which sees an increasing return towards whole grains such as Kuttu, Ragi and Jau, our experts say. These whole grains can be easily used to replace sooji, besan, or even oats. The reason behind this is that they are rich in micronutrients such as zinc, magnesium and calcium. These are nutrients that the Indian diet traditionally does not have enough of, but can work miracles for overall health. Grains such as Rajgiri, aka Amaranth, as recommended by our nutritionists are also wonderful for their detoxifying and cholesterol-controlling properties.

(Also Read:Why Whole Grains Are Good For You? 7 Benefits To Look Out For!)

2020 is all about the seeds - basil seeds, pumpkin seeds, sunflower seeds are the superfoods this season. Rather than simply having Chia or Flaxseeds, use Basil seeds," recommends Dr. Rupali Datta. These seeds can be had as a snack or included as a topping on any dish. The nutrients such as protein, fiber, iron, vitamins, and omega-3 present in all kinds of seeds promote healthy skin and hair and support cardiovascular well-being.

Seeds and nuts need to be in your diet if they already aren't.

The importance of spices for nutritional benefits is also quite understated, as 2020 is about the return of traditional Indian spices such as cinnamon, saffron, turmeric and fennel seeds. Dr. Anju Sood says, "Cinnamon powder contains aldehyde which is a chemical compound that helps bring down blood sugar level and maintain metabolic levels." Similar benefits can be stated for fennel seeds, also known as saunf, which contain antioxidants and can also help fight pollution. Turmeric too has a number of health benefits such as being anti-inflammatory and helping in boosting immunity.

To conclude, superfoods for 2020 are all about going regional and rediscovering the roots. To quote Shilpa Arora ND, "Superfoods for 2020 have to be simple and not fashionable."

Excerpt from:
5 Expert Recommended Superfoods To Look Out For In The Year 2020 - NDTV Food

Taking vitamins is part of the daily routine of millions of people worldwide.

Though directions for safe dosing are listed on most supplement bottles, its common practice to take more than whats recommended.

Consumers are bombarded with health information telling them that taking high doses of certain vitamins can benefit their health in many ways. However, taking too much of some nutrients can be dangerous.

This article reviews the safety of taking vitamins, as well as the side effects and potential risks associated with consuming high doses.

The 13 known vitamins are divided into 2 categories fat-soluble and water-soluble (1).

Water-soluble vitamins are readily excreted from the body and not easily stored in tissues. There are more water-soluble vitamins than there are fat-soluble ones (2).

Water-soluble vitamins include vitamin C, plus eight B vitamins:

Because water-soluble vitamins arent stored but rather excreted through urine, theyre less likely to cause issues even when taken in high doses.

However, taking megadoses of some water-soluble vitamins can lead to potentially dangerous side effects.

For example, taking very high doses of vitamin B6 can lead to potentially irreversible nerve damage over time, while taking large amounts of niacin typically in excess of 2 grams per day can cause liver damage (3, 4).

Unlike water-soluble vitamins, fat-soluble vitamins do not dissolve in water and are easily stored in your bodys tissues (2).

There are four fat-soluble vitamins:

Given that fat-soluble vitamins can accumulate in the body, these nutrients are more likely to lead to toxicity than water-soluble vitamins.

While rare, taking too much vitamin A, D, or E can lead to potentially harmful side effects (5).

Alternatively, taking high doses of non-synthetic vitamin K seems to be relatively harmless, which is why an upper intake level (UL) has not been set for this nutrient (6).

Upper intake levels are set to indicate the maximum dose of a nutrient thats unlikely to cause harm for nearly all people in a general population (7, 8).

Water-soluble vitamins are readily excreted from the body, while fat-soluble vitamins can be stored in tissues. Fat-soluble vitamins are more likely to cause toxicity, although water-soluble vitamins can do so as well.

When consumed naturally through foods, these nutrients are unlikely to cause harm, even when consumed in large amounts.

Yet, when taken in concentrated doses in supplement form, its easy to take too much, and doing so can lead to negative health outcomes.

When taken in excess, some water-soluble vitamins can cause adverse effects, some of which can be dangerous.

However, similarly to vitamin K, certain water-soluble vitamins have no observable toxicity and hence no set UL.

These vitamins include vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B5 (pantothenic acid), vitamin B7 (biotin), and vitamin B12 (cobalamin) (9, 10, 11, 12, 13).

Its important to note that while these vitamins have no observable toxicity, some of them may interact with medications and interfere with blood testing results. Therefore, caution should be taken with all nutritional supplements.

The following water-soluble vitamins have set ULs, as they can cause adverse side effects when taken in high doses:

Note that these are side effects that healthy people may experience when taking large doses of these vitamins. Individuals with health conditions can experience even more serious reactions to taking too much of a vitamin.

For example, though vitamin C is unlikely to cause toxicity in healthy people, it can lead to tissue damage and fatal heart abnormalities in those with hemochromatosis, an iron storage disorder (19).

Because fat-soluble vitamins can accumulate in your bodys tissues, they can cause much more harm when taken at high doses, especially over long periods.

Aside from vitamin K, which has a low potential for toxicity, the remaining three fat-soluble vitamins have a set UL due to their potential to cause harm at high doses.

Here are some side effects related to the overconsumption of fat-soluble vitamins:

Although vitamin K has a low potential for toxicity, it can interact with certain medications, such as warfarin and antibiotics (6).

Both water- and fat-soluble vitamins can cause side effects when taken in high doses, with some causing more severe symptoms than others.

Although its extremely rare to die from a vitamin overdose, there have been reported instances of death related to vitamin toxicity.

For example, hypervitaminosis A can be caused by taking one large dose of over 200 mg of vitamin A, or chronic use of more than 10 times the recommended daily intake (23).

Vitamin A toxicity may lead to serious complications, such as increased spinal fluid pressure, coma, and potentially fatal organ damage (23).

Additionally, taking megadoses of vitamin D more than 50,000 IU daily over long periods can lead to high blood levels of calcium (hypercalcemia), which can lead to death (24).

Overdosing on other vitamins can likewise cause potentially fatal side effects, such as liver damage.

A case report found that taking very high doses of over 5 grams of extended-release niacin can lead to metabolic acidosis, a buildup of acid in body fluids, as well as acute liver failure both of which can be fatal (25).

Keep in mind that these potentially deadly side effects are associated with taking exceptionally high doses of vitamins. Even so, caution should always be taken when consuming any dietary supplement.

In rare cases, taking extremely high doses of certain vitamins may lead to fatal complications.

The best way to get the nutrients you need is by consuming a well-rounded diet. However, many people need to supplement with vitamins for a variety of reasons.

Age, genetic disorders, medical conditions, and diet are all factors that can increase the need for certain nutrients.

Fortunately, vitamins are typically safe to take as long as they are used responsibly.

The following chart outlines both the recommended daily intake (RDI) and tolerable upper intake levels (UL) for fat-soluble and water-soluble vitamins (6, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 20, 21, 22):

Due to potential toxicity, its not recommended to consume more than the tolerable upper intake levels set for the nutrients listed above.

Keep in mind that in certain circumstances, your healthcare provider may recommend that you take more than the UL for certain nutrients to correct a deficiency.

For example, vitamin D deficiencies are often treated with high-dose vitamin D injections or supplements that deliver over 50,000 IU of vitamin D, which is much more than the UL (26).

Though most supplement bottles provide recommendations regarding how much of a vitamin to take per day, needs can vary from person to person.

If you have questions regarding vitamin dosing, its best to consult a medical professional.

Some vitamins have set ULs to prevent potential toxicity. Its best to consult your healthcare provider if have questions regarding proper vitamin dosing.

Although vitamin supplements are safely consumed by many people on a daily basis, its possible to take too high of a dose, which can result in adverse side effects.

Overdosing on certain vitamins can lead to serious complications and, in rare circumstances, even death.

For these reasons, its important to use vitamins responsibly and consult a trusted health professional if you have questions about proper dosing.

See the article here:
Can You Overdose on Vitamins? - Healthline

Pregnancy marks a special time in every womans life, but it is not without its complications. There are a number of natural processes that take place in the mothers body that could lead to serious complications later, if not kept in check. Many specialists across the world call this period as a natural stress test for the body. During this time, some of the changes that occur include a significant rise in blood flow that leads to extra pressure on the heart, often causing temporary strikes in blood pressure or blood sugar levels. These are healthy and natural changes that take place in order to provide nourishment to the growing fetus. These are completely normal, and for many women, these issues die down post-delivery. But for a growing number of women, these changes could lead to an increased chance of cardiovascular disease, and even diabetes. If they remain unchecked, chances of passing on these issues to fetus increase drastically. While facing heart trouble during pregnancy, expecting mothers may experience symptoms similar to a heart attack. These include:-An increased heart rate-Shortness of breath-Chest pain-Fatigue-Dizziness

To avoid these conditions, or make them more manageable, the pregnant women must take care not to overexert themselves, while following a healthier lifestyle. Some of the ways of doing this is by adopting a balanced meal plan and carrying out regular exercise.

Foods to include:Zinc - While meat and shellfish are great sources of zinc, vegetarians and vegans must especially ensure they receive the necessary amount of zinc through their diets, as they are generally low in protein, which is necessary for zinc to bind with. Legumes like chickpeas, lentils, and beans, along with seeds and nuts, are great alternative sources of zinc.

Folic Acid - All women who are of childbearing age require 400 micrograms (0.4 mg) of folic acid every day, found in eggs, nuts, beans, citrus fruits, leafy vegetables, fortified breakfast cereals, and specific vitamin supplements. Besides helping reduce the risk of birth defects of the brain and spinal cord, Folic acid is also extremely necessary during the first 28 days after conception, when risks of neural tube defects are the highest.

Iron - Having a healthy iron intake helps build iron stores in the body to prepare it for the needs of the fetus during the pregnancy. Meats, poultry, fish, legumes, and leafy green vegetables are rich in iron and must be included in a pre-pregnancy diet.

B Vitamins B vitamins are miraculous supplements that are essential for the healthy development of the fetuss mind and body. These are eight different vitamins that help the body in a variety of ways; some of which include healthy growth and function of organs, promotion of healthy skin, nerves, and digestion, breaking down of carbohydrates to generate energy, creation of red blood cells and reduction of birth defects. Foods like whole grains, green vegetables, chicken, egg yolks, milk and fish are good sources of B Vitamins and should be included in the diet.

Exercise:In a healthy pregnancy, regular physical activity is allowed and encouraged. Physical activity does not increase the risk of miscarriage, low birth weight, or early delivery. However, it is important for expecting mothers to discuss exercise with their obstetrician during their early prenatal visits. If the health care professional gives the OK to exercise, they can discuss what activities they can do safely. Exercise is important, as it provides the following benefits to both mother and child:

-Decreases back pain-Alleviates constipation-May lessen the risk of gestational diabetes, preeclampsia, and cesarean delivery-Boosts healthy weight gain during pregnancy-Enhances overall general fitness and strengthens heart and blood vessels

Read this article:
Foods and exercises to avoid heart problems during pregnancy - Times of India

Each dog is unique and can vary in size even within their breeds. The "average" weight for a cockapoo is impossible to determine. Each breed has its own unique physical characteristics. While the breed standard weight of two breeds could be 45 pounds, the breeds could side by side look completely different. The only way to know if your dog is at a healthy weight is knowing their bodyweight and their Body Condition Score. Designer dogs have no known breed standards and one mutt is as loved as another and even within litters, some dogs favor one parent or the other. Vets use a weight target formula that covers all breeds and size of dogs by knowing their body weight and their body condition score (BCS). Your Schnoodle may not be even fat, he may just be fit for a full-size Schnauzer bone structure if you look under the fur and check his BCS in comparison to his weight.

The Body Condition Score is widely used to determine a dog's percentage of body fat to lean mass. The BCS for dogs is evaluated on a 9-point scale. A healthy body condition is defined as having a BCD+S between 5 or 6. If a dog is outside this range, a dog is considered underweight or overweight. Dogs scoring only 3 or less are considering underweight and are lacking the minimal fat and necessary lean muscle mass for health. 6- and 7-point earning canines are overweight. Dogs can even be obese and score an 8 or 9. The morbidly obese dog is very rare but not unseen in vets offices and a morbidly obese dog can achieve a score above nine.BCS evaluates the dog's physical conditioning based on the criteria of the canine waistline, the abdomen, and ribs using both touch and visual appearance.An owner should be able to feel a dog's ribcage with soft pressure. The ribs should be covered by a thin layer of fat. When viewing the dog from directly above and using a birds-eye, a dog should have a visible waistline. The waistline is seen as slight indentation inward on a curve behind the ribcage. A healthy body condition in a dog is also shown with the dog having a visible upwards curvature of the midsection behind the ribs. This is called the "abdominal tuck." For very furry dogs or dogs with long hair, it can be harder to see these but these curves should be able to be felt when gently running your hands over your dog's body to determine the BCS if you did not get a number from the vet or are doing a BCS calculation or update at home.Dogs that are overweight have ribs that the ribs cannot be felt at all or only one or two may be felt at all due to fat being underneath the skin there. Obese dogs have a protruding rounded or drooping belly instead of an abdominal tuck and there will be no indentations or visible waistline. A fat pup can even protrude in the sides and be wider in the middle than at the ribcage in that area when viewed from above.An underweight dog has a skeletal appearance and the bones of the body are also easily felt. They feel like loose thin fur over bones. The ribs are easily seen with a low BCS dog, but the pelvic bones, hip, and knee joints and the spinal vertebrae are visible and able to be palpated (felt) in an underweight dog. There will be a strong obviously exaggerated abdominal tuck and waistline

Once you have your dog's BCS and have used the numbering charts available from multiple pet care resources, you can use that BCS number to calculate the target weight for your individual dog. The University of Liverpool and Royal Canin created the mathematical formula used.

The following example is how to calculate the ideal weight of a morbidly obese dog. The dog weighs 50 lbs. and scored 9 on his BCS.

Target Weight: 35.7 pounds

If a dog's BCS changes, the weight changes. If your dog is not anywhere near the target number, then making an appointment with your vet and consulting the experts for professional care and advice is the responsible thing to do, along with annual well-pet visits and always protecting your pet with up to date vaccines and spaying and neutering non-breeding animals. Flea, tick, and worm infestation prevention are also necessary for your pet's safety.Vet visits for underweight pets can help make sure that there is treatment provided to a medical cause such as a metabolic or chronic health condition that has led to. Dental disease can also make eating very painful and avoided. Parasites can likewise contribute to weight loss and need to be treated. Even a new spouse, new house or stress can cause a dog to lose their appetite.If you have a chubby puppy, the vet can check for metabolic issues and help you provide a balanced and complete nutrition diet and increased activity to help your dog lose weight safely and gradually. By having a target weight, you can reduce your dog's calories but still ensure they get the macro and micronutrients needed. Monthly visits to have a dog weighed are usually free veterinary services.Knowing how to calculate your companion animals BCS to calculate their target weight and doing so protects your dog's health and allows you to enjoy a better and quality of time with your pet.

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Finding Your Dogs Healthy Weight - Patch.com

American College of Physicians, Washington, DC (R.B., K.R.)

Oregon Health & Science University and Portland Veterans Affairs Medical Center, Portland, Oregon (T.G.C.)

Louisiana State University Health Sciences Center, New Orleans, Louisiana (L.S.E.)

Financial Support: Financial support for the development of this position paper came exclusively from the ACP operating budget.

Disclosures: Authors have disclosed no conflicts of interest. Forms can be viewed at http://www.acponline.org/authors/icmje/ConflictOfInterestForms.do?msNum=M19-2410.

Editors' Disclosures: Christine Laine, MD, MPH, Editor in Chief, reports that her spouse has stock options/holdings with Targeted Diagnostics and Therapeutics. Darren B. Taichman, MD, PhD, Executive Editor, reports that he has no financial relationships or interests to disclose. Cynthia D. Mulrow, MD, MSc, Senior Deputy Editor, reports that she has no relationships or interests to disclose. Jaya K. Rao, MD, MHS, Deputy Editor, reports that she has stock holdings/options in Eli Lilly and Pfizer. Christina C. Wee, MD, MPH, Deputy Editor, reports employment with Beth Israel Deaconess Medical Center. Sankey V. Williams, MD, Deputy Editor, reports that he has no financial relationships or interests to disclose. Yu-Xiao Yang, MD, MSCE, Deputy Editor, reports that he has no financial relationships or interest to disclose.

Corresponding Author: Renee Butkus, BA, American College of Physicians, 25 Massachusetts Avenue NW, Suite 700, Washington, DC 20001.

Current Author Addresses: Ms. Butkus and Ms. Rapp: American College of Physicians, 25 Massachusetts Avenue NW, Suite 700, Washington, DC 20001.

Dr. Cooney: Oregon Health & Science University, 3181 SW Sam Jackson Park Road, Portland, OR 97239.

Dr. Engel: Louisiana State University Health Sciences Center, 1542 Tulane Avenue, New Orleans, LA 70112.

Author Contributions: Conception and design: R. Butkus, K. Rapp.

Analysis and interpretation of the data: R. Butkus, K. Rapp, T.G. Cooney, L.S. Engel.

Drafting of the article: R. Butkus, K. Rapp, L.S. Engel.

Critical revision of the article for important intellectual content: R. Butkus, T.G. Cooney, L.S. Engel.

Final approval of the article: R. Butkus, K. Rapp, T.G. Cooney, L.S. Engel.

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Reducing Barriers to Care and Addressing Social Determinants of Health - Annals of Internal Medicine