Category Archives: Diet And Food

As we enter the holiday season, Americans are abandoning their attempts to be healthy,as about half will break their diet andgive in to the temptation of holiday food, according to new research.

A survey of 2,000 Americans who celebrate the holidaysfound that 47 percent have succumbed tothe lure of their favorite treats, and ended up quitting their diet as a result.The biggest food temptations were found to be cookies (53 percent), pies or cakes (53 percent) and home-cooked holiday meals (44 percent).

Santa will eat 300 million cookies alone. (iStock)

NEIL CAVUTO 'CAN'T STAND' THIS ONE DISH AT HIS THANKSGIVING DINNER

But theyre not alone in making unhealthy decisions at the end of the year: The results of the second annual Writing Off the End of the Year survey have found that 41 percent use the holidays as an excuse to postpone being healthy, compared to 47 percent the previous year.

Commissioned by Herbalife Nutrition and conducted by OnePoll, the survey found that for those planning to start again in January,"a third start postponing their healthy habits by mid-November.

Fifty-ninepercent of respondents said it was hardest to stay healthy during the winter holiday season, and food is a major reason why. Forty-four percent also admitted to having eaten more than one dessert at a meal, while 36 percent have eaten more than one holiday dinner in a day. Another30 percent say theyve had to undo a button on their pants because of eating too much.

In fact, the average person expects to gain six pounds during the holiday season, according to both the 2018 and 2019 survey.

The biggest food temptations were found to be cookies (53 percent), pies or cakes (53 percent) and home-cooked holiday meals (44 percent). (iStock)

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And the survey found that three in 10 actually plan to eat more during the holidays specifically because their New Years resolution is to be healthier.

Staying on track can be hard especially if you are tackling it on your own,"says Dr. John Agwunobi, co-president and chief health and nutrition officer at Herbalife Nutrition."Developing a support system of people who know your goals, strengths and weaknesses can be extremely beneficial in maintaining a healthy lifestyle, especially during the challenging times of the year.

In addition to overindulging, not getting enough exercise was another reason respondents might be piling on the pounds during the holidays. Twenty-seven percent of respondents say they exercise less during the holidays and of those, the average time spent working out each week was two hours less than usual.

Interestingly, this years survey showed that respondents are less optimistic about their ability to stay healthy in the new year (45 percent)as compared to 2018 when54 percent believed their efforts would be successful.

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But with January comes a new year, new me attitude, and results found that 33 percent are planning to make a New Years resolution compared to 34 percent last year.

The top resolution for the second consecutive year is to exercise more. In 2018, however, that resolution ranked higher among respondents. (Just 59 percent listed it as their 2019 goal, as compared to 71 percent in 2018.) Eating healthier and saving more money accounted for the second and third most common resolutions, with59 percentand 53 percent planning to do so, respectively.

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Half of Americans plan to abandon their diets around the holidays, survey finds - Fox News

We love sweet treats. But too much sugar in our diets can lead to weight gain and obesity, type 2 diabetes, and dental decay. We know we shouldnt be eating candy, ice cream, cookies, and cakes and drinking sugary sodas, but sometimes they are so hard to resist.

Its as if our brain is hardwired to want these foods.

As a neuroscientist, my research centers on how modern day obesogenic, or obesity-promoting, diets change the brain. I want to understand how what we eat alters our behavior and whether brain changes can be mitigated by other lifestyle factors.

Your body runs on sugarglucose to be precise. Glucose comes from the Greek word glukos, which means sweet. Glucose fuels the cells that make up our bodyincluding brain cells (neurons).

On an evolutionary basis, our primitive ancestors were scavengers. Sugary foods are excellent sources of energy, so we have evolved to find sweet foods particularly pleasurable. Foods with unpleasant, bitter, and sour tastes can be unripe, poisonous, or rottingcausing sickness.

So to maximize our survival as a species, we have an innate brain system that makes us like sweet foods since theyre a great source of energy to fuel our bodies.

When we eat sweet foods the brains reward systemcalled the mesolimbic dopamine systemgets activated. Dopamine is a brain chemical released by neurons and can signal that an event was positive. When the reward system fires, it reinforces behaviorsmaking it more likely for us to carry out these actions again.

Dopamine hits from eating sugar promote rapid learning to preferentially find more of these foods.

Our environment today is abundant with sweet, energy-rich foods. We no longer have to forage for these special sugary foodsthey are available everywhere. Unfortunately, our brain is still functionally very similar to our ancestors, and it really likes sugar. So what happens in the brain when we excessively consume sugar?

The brain continuously remodels and rewires itself through a process called neuroplasticity. This rewiring can happen in the reward system. Repeated activation of the reward pathway by drugs or by eating lots of sugary foods causes the brain to adapt to frequent stimulation, leading to a sort of tolerance.

In the case of sweet foods, this means we need to eat more to get the same rewarding feelinga classic feature of addiction.

Food addiction is a controversial subject among scientists and clinicians. While it is true that you can become physically dependent on certain drugs, it is debated whether you can be addicted to food when you need it for basic survival.

Regardless of our need for food to power our bodies, many people experience food cravings, particularly when stressed, hungry, or just faced with an alluring display of cakes in a coffee shop.

To resist cravings, we need to inhibit our natural response to indulge in these tasty foods. A network of inhibitory neurons is critical for controlling behavior. These neurons are concentrated in the prefrontal cortexa key area of the brain involved in decision-making, impulse control, and delaying gratification.

Inhibitory neurons are like the brains brakes and release the chemical GABA. Research in rats has shown that eating high-sugar diets can alter the inhibitory neurons. The sugar-fed rats were also less able to control their behavior and make decisions.

Importantly, this shows that what we eat can influence our ability to resist temptations and may underlie why diet changes are so difficult for people.

A recent study asked people to rate how much they wanted to eat high-calorie snack foods when they were feeling hungry versus when they had recently eaten. The people who regularly ate a high-fat, high-sugar diet rated their cravings for snack foods higher even when they werent hungry.

This suggests that regularly eating high-sugar foods could amplify cravingscreating a vicious circle of wanting more and more of these foods.

Another brain area affected by high sugar diets is the hippocampusa key memory center.

Research shows that rats eating high-sugar diets were less able to remember whether they had previously seen objects in specific locations before.

The sugar-induced changes in the hippocampus were both a reduction of newborn neurons, which are vital for encoding memories, and an increase in chemicals linked to inflammation.

The World Health Organization advises that we limit our intake of added sugars to 5% of our daily calorie intake, which is 25g (six teaspoons).

Considering the average Canadian adult consumes 85g (20 teaspoons) of sugar per day, this is a big diet change for many.

Importantly, the brains neuroplasticity capabilities allow it to reset to an extent following cutting down on dietary sugar, and physical exercise can augment this process. Foods rich in omega-3 fats (found in fish oil, nuts, and seeds) are also neuroprotective and can boost brain chemicals needed to form new neurons.

While its not easy to break habits like always eating dessert or making your coffee a double-double, your brain will thank you for making positive steps.

Read the original post:
This is what consuming sugar does to your brain - Fast Company

The Centers for Disease Control and Prevention recently announced a preliminary finding that implicates a vitamin E additive as the potential cause of lung injury from THC vaping.

The agency examined fluid samples from the lungs of 29 patients with vaping-related illness and found vitamin E acetate in all 29 samples. This is a major development in the search for answers, and it was of great interest to me generally as a public health researcher.

Even more, it was of special interest to me because I previously researched vitamin Es role in lung health and development. For three years, as a post-doctoral research fellow, I studied the role of vitamin Es typical role in lung health, lung development and the epidemiology of childhood lung diseases when it is absorbed from our diet.

Free radical fighter

Vitamin E comes from oily foods in our diet. It has also long been known to be important for child development, especially in the womb, where it contributes to healthy lung and nervous system growth, among other things. Vitamin E has eight different isoforms, or types, and each may do slightly different things in our bodies. The kind of vitamin E you get from your diet can therefore vary widely based upon the types of oily foods that you eat.

When we eat vitamin E, it is absorbed by our gastrointestinal tract along with fats. It then travels throughout our bloodstream in the fatty molecules called cholesterol. Finally, it is taken up into our bodys fatty tissues and cellular membranes.

Once incorporated into the body, vitamin E serves as an antioxidant, protecting us from some of the harmful effects of our metabolism and respiration. Antioxidants stabilize what are called free radicals, unstable and highly chemically reactive compounds with extra electrons generated by our metabolism. Free radicals, when left unchecked, can destabilize other molecules around them and cause cellular damage.

When vitamin E comes into contact with certain kinds of free radicals, it transfers that instability onto itself and neutralizes those free radicals.

So, in the aftermath of the vaping illnesses and deaths, an important question emerges: What happens if, instead of eating vitamin E in your diet, you inhale vitamin E, along with a vaporized solution of THC?

I have no idea.

There are only a tiny handful of studies in which someone tried to nebulize, or vaporize, vitamin E in experiments related to lung health. All were animal studies with a small sample size, and none were combined with a THC vaping fluid.

Its also not clear in this case why vitamin E acetate was added to the vaping fluid, but reports suggest it is used as a cutting agent to make the THC oils less thick. Perhaps someone thought it was safe to do this in an inhaled product because vitamin E was a natural vitamin. Importantly, however, many substances that are helpful when taken orally can be harmful when inhaled.

No place for oily molecules

The fact that vitamin E typically has to travel in fat-soluble lipids may perhaps provide a clue as to the harms vitamin E acetate can cause when vaped. Physicians have long known that inhaling oils and other lipids can lead to the deposition of oily droplets in the lungs. They also know that this deposition can in turn can lead to inflammation and the potential for permanent lung scarring, respiratory failure or death. Its not a good idea to consistently inhale particles like small solids or oily liquid drops into your very delicate lungs.

We all know what it feels like to choke on something large enough to block our windpipe. But a small, inhaled particle can go past the large airways and lodge in the tiniest airways and the alveoli that transfer oxygen into our bloodstream, causing damage to these fragile structures.

We may not notice right away that we are being harmed. Only tiny segments of the lung are affected, and our lungs are designed to have some reserve capacity.

But over time, as these small injuries add up, more and more lung tissue becomes involved, and symptoms develop. Such injuries can become fatal. For example, think of the diseases caused by asbestos, silica from sand blasting, coal dust and tobacco smoke.

So, perhaps a vitamin E additive could cause damage in a similar way in this context.

A bigger issue

In addition, I believe this is actually a symptom of a broader problem, brought about in part by the 1994 law that allows dietary supplements and some devices to go to market without meeting stringent safety and efficacy standards. Supplement makers dont have to provide evidence that their products work, and the FDA allows them to monitor the safety features themselves.

Its a good business for the manufacturers; dietary supplements sales are estimated to be worth about US$120 billion by 2020. But it may not be good for the American public. By taking untested products, or by using products that are safe in one context but not studied in another, consumers end up participating in millions of uncontrolled experiments in which safety data are frequently absent. There is minimal quality control, minimal oversight and minimal knowledge of what might happen.

Any type of minimally regulated product that we inhale into our lungs on a regular basis clearly deserves a special level of scrutiny before use. I would argue that any inhaled product should have to demonstrate significant safety data prior to being allowed on the consumer market. Do these products even work? How do they work? If they do work, whats the right dose so that its safe, but still effective? How long can you safely use it? Without that knowledge, we are sailing in dangerous waters with no map.

So, until the day that our poorly regulated, uncontrolled market of self experimentation in lung health comes to an end, I will share a motto that experiments and experience have equally proven to be true. If you want your lungs to outlast your hair, please dont inhale anything but air.

[ Youre smart and curious about the world. So are The Conversations authors and editors. You can read us daily by subscribing to our newsletter. ]

Cosby Stone, Instructor in Allergy/Immunology, Vanderbilt University Medical Center, Vanderbilt University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Image: Reuters

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How Vaping Could Create a Bigger Health Risk - The National Interest Online

YOUR morning coffee may have the power to get you out of bed in the morning - but it could also be making it more difficult for you to lose weight.

Top nutritionist and fitness blogger Graeme Tomlinson has revealed that your choice of cup of joe could be adding over 15,000 calories to your monthly diet.

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Despite this, he says you can still incorporate coffee into a healthy diet, as long as you make the right choices.

He says: "There is nothing wrong with consuming cappuccinos, lattes or caramel macchiatos.

"But if one is persistently bemoaning lack of progress regarding composition, reduction of such beverages offer a very easy opportunity to support a caloric deficit without upheaval of habitual eating habits."

In particular, Graeme highlights thatcoffee in its purest form - such as a large americano - contains no calories whatsoever.

Whether its coffee, a biscuit or any given food, seemingly insignificant alternations to minuscule parts of overall diet are likely to be the tweaks that finally deliver significant results

However, if you opt for a caramel macchiato you would be consuming 250 calories, and if you have 14 of these a month that's 3500 calories.

Similarly, a large caffe latte contains 290 calories, and 14 of these a month would total up to 2660 calories.

And a large cappuccino contains 120 calories, and you'd be drinking 1680 liquid calories a month if you had 14.

Graeme points out that simply picking an americano over a macchiato, latte or cappucino could make a huge difference to your diet and maximise your weight loss results.

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He says: "Selection of alternative coffee inclusive drinks at lower (or no) caloric cost can ensure that one still gets their fill of daily coffee whilst also getting more progress in their compositional goal."And while it may be difficult to ditch that creamy coffee at first, small changes can ultimately make a big difference.

Graeme adds: "Whether its coffee, a biscuit or any given food, seemingly insignificant alternations to minuscule parts of overall diet are likely to be the tweaks that finally deliver significant results.

"But more importantly, make the results last forever."

NHS tips for weight loss success

The NHS has shared their three key tips for weight loss success:

Lots of useat and drink more than we realise and do little physical activity. The result is often weight gain.

To lose weight, we need to change our current habits. Thismeans eating less even when eating ahealthy, balanced diet and getting more active.

Fad dietsand exercise regimes that result in rapid weight loss are unlikely to work for long, because these kinds of lifestyle changes can't be maintained.

Once you stop the regime, you're likely to return to old habits and regain weight.

Source: NHS

Graeme's comments come after scientists found a cup of coffee can help the body burn calories faster.

They say it stimulates "brown fat", which burns calories to generate body heat.

Professor Michael Symonds, from the University of Nottingham, said theirs is the first study to show how coffee can affect brown fat in humans.

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He said the breakthrough could help tackle the obesity crisis.

"Brown fat works in a different way to other fat in your body and produces heat by burning sugar and fat, often in response to cold," he explained.

"Increasing its activity improves blood sugar control as well as improving blood lipid (fat) levels and the extra calories burnt help with weight loss.

"This is the first study in humans to show that something like a cup of coffee can have a direct effect on our brown fat functions."

More here:
Weight loss: Coffee could be adding 15,000kcals to your diet a month the best swaps for dieters - The Sun

It looks like Briana Culberson is still going strong with her Keto diet that has been a part of her ongoing commitment to getting fit and eating well even as we head into the holiday season. In a new Culberson family photo, Vicki Gunvalson's daughter is all smiles as she walks alongside her two boys and husband for a holiday pic. We can't believe how amazing Briana looks in just a casual pair of jeans and mom-friendly top and apparently, followers are just as excited as we are to see her success.

On November 21, Briana's husband Ryan posted a shot from the young family's holiday shoot as they walked hand-in-hand in North Carolina. Briana is all smiles wearing a classic pair of dark denim skinny jeans and a burgundy blouse. The blonde beauty paired her low-key look with a coordinating lip shade and loose (but polished) waves. Though we love her effortless mom style, fans were especially taken with her fit physique.

Some followers expressed their excitement writing everything from "You guys look great!" to "Gorgeous!".

Now the only question is how can we work a little Keto into our holiday diet?!

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Everyone's Freaking Out About How Amazing Briana Looks in the New Culberson Holiday Photo - Bravo

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HOLMES COUNTY, Ohio (WJW) In the rolling hills of Holmes County, just over and hour away from downtown Cleveland, theres a farm that looks so idyllic, it could be right out of a picture book.

Its at Wholesome Valley Farm in Wilmot that part of Americas culinary heritage is being preserved by the raising of heritage turkeys just in time for Thanksgiving.

Trevor Clatterbuck is the owner of Wholesome Valley Farm where he and a dedicated team sustainably produce organic vegetables and pasture-raised beef, pork and poultry, including the rare Standard Bronze Heritage Turkey.

Its a breed thats been the same for the last 100 years, it tastes better, its more like a wild turkey, you can see they look very much like the Eastern Wild Turkey, Clatterbuck said.

One of the breeds most distinctive characteristics is its ability to mate and reproduce naturally, unlike turkeys bred industrially, which cant reproduce without the help of scientists and artificial insemination.

You wont find heritage turkeys on many farms because they take an extreme investment of time, effort and money on the part of the farmer, and they dont produce the profits most would like.

I would guess theres somewhere around 500 in the Northeast Ohio area, Clatterbuck said. And theres 275 right here, he continued, pointing to the heritage turkeys in their pasture.

Clatterbuck himself says hes considered stopping his heritage turkey program, but hes committed to what it represents in farming and knows customers all across Northeast Ohio wouldnt let him.

Its a lot of work and not big numbers, but they sell out every year. Customers come looking for them, weve always got a wait list, he said.

Like other pasture-raised poultry, heritage turkeys need a lot of space.

At Wholesome Valley Farm all the turkeys have free reign of 10 to 15 acres of land, which gives them a much different life than the typical Thanksgiving bird.

The trade-off for us is they take twice as long as one of the traditional hybrid or market turkeys, but the flavor, the additional fat, which is also flavor and moisture and the culinary heritage are all important to us, Clatterbuck explained.

And what about the flavor? How is it different? Heritage turkeys have smaller but more flavorful breast meat. They also have more dark meat, which Clatterbuck describes as having a gamey and rich flavor.

Wholesome Valley Farm starts their heritage birds in January and takes them from mating and reproduction to the egg, through incubation and hatching.

We keep them very warm about 99.5 degrees, theyre very, very picky. After about two weeks they start to get hardier, Clatterbuck said. Eventually, the turkeys are brought outside to fresh air where they roam the pastures, corn fields and even wooded areas of the farm.

The turkeys grow and mature over 28-30 weeks before being harvested, which is about double the time of turkeys raised in an industrial setting.

Clatterbuck faithfully monitors the turkeys activity levels and checks for illnesses on a daily basis. Every day they are moved to fresh pasture so they have lush green grass full of nutrients right under their beaks.

The turkeys also eat a combination of corn, smashed pumpkins, grasses, bugs and kitchen scraps.

Its more of a foraging diet that imitates what a turkey in the wild would have, Clatterbuck said.

Clatterbuck explains pumpkin seeds have natural antimicrobial properties and act almost as an antiviral medicine when the turkeys ingest them.

The foraging diet results in a flavorful, juicier and richer-tasting bird that grows at a slower and more natural rate, the way nature intended.

The birds themselves actually have more fat, which I find amazing, Clatterbuck said.

An estimated 45 million turkeys are eaten on Thanksgiving every year. Heres hoping none of us dry ours out, but what we know for sure is that only a very small percentage of those turkeys carry on Americas culinary heritage.

If we can have a bird that tastes better and that happens to be from food the way it was done years ago, thats all were after, Clatterbuck said.

More on Wholesome Valley Farm here.

40.554093-81.909826

Link:
Thanksgiving turkeys the way nature intended in Northeast Ohio - WJW FOX 8 News Cleveland

Chances are youve heard of the latest diet and weight-loss fad sweeping the nation: the ketogenic diet (keto for short). Its a low-carb, high-fat plan thats become so popular, it was credited for making a dent in Weight Watchers numbers.

By drastically cutting back on carbs, keto followers reduce the amount of blood sugar available to be used as energy, which, in turn, causes their livers to produce more ketones for fuel. Since ketones are produced from fat and the body is relying on them for energy, fat burn increases dramatically.

As effective as keto may be, is it really healthy to manipulate the body in such a way? Dr. Joshua Latzman, cardiologist at Maple Medical, believes it can be. A well-formulated keto diet full of non-starchy vegetables, healthy fats and high-quality protein can be healthy, he says.

The keto diet isnt just an effective way to lose weightit may help improve your health in other aspects too. From a cardiac standpoint, reducing the amount of carbs in the diet generally improves triglyceride levels, Dr. Latzman says.

Keto may also help manage diabetes. The diet prevents swings in blood sugar that can result from ingesting large amounts of carbohydrates, especially in people whose bodies have difficulty regulating blood sugar, Dr. Latzman says. The keto diet is even suspected to be good for conditions such as epilepsy, dementia, and certain cancers, though much more research needs to be done.

But before you dive right in, consult with your doctor. People with elevated LDL should be careful about significantly increasing their intake of saturated fat when undertaking the keto diet, as this may further increase their LDL levels, Dr. Latzman warns. He recommends having bloodwork done prior to starting the keto diet and then being monitored on a regular basis to ensure that issues do not develop.

Additionally, people taking exogenous insulin must work closely with their endocrinologists when drastically lowering their carbohydrate intake, Dr. Latzman says. In fact, if youre on any medications, its a good idea to check in with your doctor just to make sure keto is the best plan for you. Taking the proper precautions is important whenever implementing a new diet or weight-loss plan, but generally, it is safe to give keto a go.

Heres what to eat:

Structure your diet to be low carb, moderate protein and high fat

Choose minimally processed, whole foods and avoid anything highly processed

Low-carb veggies such as arugula, spinach, broccoli, Brussels sprouts, bell pepper, kale and zucchini

Low-sugar fruits such as tomatoes, blackberries, blueberries, strawberries, and raspberries

Healthy fats such as avocado, almonds, pumpkin seeds, olive oil, nut oils, walnuts, hazelnuts and macadamia nuts

Quality proteins such as wild or sustainably farmed salmon, tuna, codfish, shrimp, organic chicken, turkey, grass-fed organic beef and eggs

Snacks such as nut butters with no added sugars, sugar-free jerky, cheese, plain Greek yogurt, kale chips and dark chocolate thats at least 70 percent cacao

More here:
Is the Keto Diet Really Healthy? - theLoop

Weight loss: Almond flour and coconut flour can be used to make rotis on keto diet

Weight loss: People on keto diet often crave basic staple foods like roti and rice. Roti and rice are two staples of Indian diet. Giving up on even one of them for weight loss or any other reason is not easy. The basic principle of keto diet is to give up on carbs and increase intake of fat and protein to achieve quick weight loss. When followed in the right manner, keto diet has proven to be effective in aiding quick weight loss. However, to follow it in the long run, or to continue with it for more amount of weight loss, you need to find solutions to rice and roti cravings to make the diet bearable and also easy to follow. So, in this article, we are going to talk about a variety of low-carb rotis that you can enjoy guilt-free on keto diet.

Nowadays, it is no longer difficult to get access to protein-rich flour options like almond flour, flaxseed meal, coconut flour etc. You can make a monthly budget and order these ingredients in bulk in the beginning of the month to enjoy rotis on keto diet as and when you want.

Also read:5 Food Swaps That Can Make Keto Diet Easy To Follow

When following a keto diet, the aim should be to get good amount of protein and fat in every meal. Almond flour is protein rich gluten-free alternative to wheat flour. It is also low in carbs, rich in monounsaturated fats, Vitamin E, manganese, and fibre.

Method to prepare:

Take 2 cups of almond flour, 1 cup of flaxseed meal, 3 tbsp of psyllium husk powder, 1 tsp salt, hot water and olive oil or ghee. Mix these ingredients well and knead them to form a dough. Let it sit for 15 to 20 minutes. Add some ghee to smoothen the texture of the dough and also add the fats you need in keto diet. Roll rotis with the help of a parchment paper. Use ghee to cook them and enjoy them guilt-free on keto diet.

Spinach rotis can provide you with the nutrition you need on keto diet, while satisfying your cravings for roti. Leafy green vegetables like spinach are good for heart health, blood sugar control, weight loss, high blood pressure regulation and much more.

Method to prepare:

You can take almond flour, flaxseed meal and psyllium husk in the same quantities as mentioned above. Blanch some spinach and add them to the dough. Spinach is a nutritious leafy green veggie that can provide you with magnesium, B vitamins, Vitamin K, Vitamin A and Vitamin C. Spinach rotis are going to be delicious addition to your keto diet for weight loss.

Add spinach to the dough for extra nutrients, texture and flavourPhoto Credit: iStock

Also read:Following Keto Diet? Try These 5 Tricks To Get Rid Of Keto Flu

Coconut flour is a glute-free flour that is made from coconuts. It is rich in fibre and medium chain triglycerides. It is good for digestion, heart health and even blood sugar control for diabetics.

Method to prepare:

Take coconut flour (2 cups), flaxseed meal and psyllium husk in the same quantities as mentioned above. Knead the dough with hot water and ghee. Roll them into flat breads and enjoy them with a coriander chutney and a dollop of ghee.

Now this is a perfect option for those who miss paranthas and rotis on keto diet for quick weight loss. It is rich in protein and fibre and low in carbs. They are going to make for a delightful chatpata addition to your keto diet.

Method to prepare:

Take 1 cup almond flour, 1/2 cup golden flax meal, 1 tsp chilli powder, 1/2 tsp turmeric powder, 2 tsp carom seeds, 3 tsp xanthan gum (optional), 1 tbsp sour cream and salt to taste. Mix all the ingredients well and knead into a dough. Cover and let it sit for 15 minutes. Cook rotis using ghee and enjoy masala rotis. You can also make a crispy version of these rotis as shared here.

Also read:7 Low-Carb Veggies That Can Help You With Quick Weight Loss And How To Include Them In Your Diet

The magic of almond flour, flaxseed flour and psyllium husk together can work for cheese and fenugreek rotis as well. While the cheese will provide you with the much needed fat, dried fenugreek leaves are low in carbs and delicious to taste. They are good for blood sugar control as well.

Method to prepare:

Take almond flour, flaxseed flour and psyllium husk in the same quantities as mentioned above. Take 1/2 tsp of carom seeds or ajwain, 1/4 tsp of turmeric powder, 1 deseeded green chill, salt to taste, hot water and ghee. Take 1 cup of parmesan cheese and 2-3 tsp of dried fenugreek leaves. Make a dough with the ingredients mentioned above. Use cheese and fenugreek leaves for stuffing. Cook them with ghee and enjoy these delicious low-carb rotis on keto diet for quick weight loss.

Cheese and Fenugreek Keto Paratha. Paratha , a category of popular unleavened Indian flatbread made of wholemeal wheat flour called 'atta', hails from the Northern region of India and is as diverse as the population here. Paratha is famously served in the Dhabas of North India, usually with yogurt, pickle and a tall glass of Lassi. Paratha is made in every house in India, and every house has it's own way of making it. You can either make a plain paratha and have it with a gravy, or you can have it stuffed. You can literally stuff the paratha with any stuffing of your choice - from potato to cauliflower, onion, Daikon, cheese, spinach, mixed vegetables, minced meat or even schezwan! Today, I made a Cheese and Fenugreek Keto Paratha. Dried fenugreek loves creamy cheesy flavors and this one here is a perfect amalgamation of the two. Recipe (No Egg, No Coconut Flour) . For the dough: 2 cups Almond flour 1 cup Flaxseed flour 3 tbsp Psyllium husk powder 1/2 tsp carrom seeds (optional) 1/2 tsp cayenne pepper (optional) 1/4 tsp turmeric powder (optional) 1 green chilli, de-seeded and chopped (optional) Salt to taste Hot water Oil / ghee For the stuffing: 1 cup of any cheese of your liking, I used ricotta with parmesan. 2-3 tsp of dried fenugreek leaves. Instructions: Mix the ingredients listed under dough and roll it into small balls. Flatten the ball, spoon in cheese and sprinkle it with fenugreek leaves. Make sure not too put too much of the fenugreek leaves as they have a strong flavor. Carefully Wrap up the stuffing to form a ball. Now place the ball in between parchment paper and using a rolling pin, flatten it to form round paratha. Heat a little Ghee in a cast iron pan / tawa and cook the paratha on both sides till golden brown. Put a dollop of butter on the paratha and serve hot with pickle and yogurt. Hope you enjoy this recipe. Feel free to write to us @theketoepoch if you have any doubts. Happy Keto-ing Family!

A post shared by Hasika Prasad | The Keto Epoch (@theketoepoch) on Oct 26, 2018 at 5:51am PDT

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Weight Loss Diet: You Must Try These 5 Keto-Friendly Low-Carb Rotis- Know Method To Prepare - NDTV News

REAL Housewives of Orange County star Vicki Gunvalson has shared her pride for her daughter and her husband after they lost a combined 128lbs on the keto diet.

The happy couple had a family photoshoot to capture their new slim figures, along with their two sons.

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Proud mum Vicki, 57, shared one of the snaps and gushed: "Brianas photo shoot turned out so good. I am so proud of my daughter and Ryan for their incredible weightloss doing strict @keto. #myfamily #thoseboys#acrossthemiles."

Ryan, 32, thanked his mum-in-law for her kindness, while her followers also congratulated the pair on their achievement.

Explaining how they managed such a drastic transformation, Ryan posted on his Instagram page: "Smiles from a couple thats down a combined 128 pounds! No fads, workouts, or magic pills just a consistent Keto lifestyle!"

The keto diet involves eating lots of "good" fat, to curb hunger pangs, while cutting out carbs and eating moderate amounts of protein.

It's said to boost energy levels and help speed up weight loss. The diet relies on a normal metabolic process called ketosis - that helps the body keep working.

Starved of carbs for energy, the body starts to burn fat reserves instead.

Nurse Briana suffers from lupus and has struggled over the years with the various issues associated with it.

A friend close to Vicki told Hollywood Life: Vicki knows that Briana has struggled with her weight because of her health issues and as thrilled as she is for her daughters big loss, shes more grateful that she has her health again.

"Vicki understands that losing weight was out of Brianas control for a long time no matter what she did.

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"Her kids mean more to her than anything and to see Briana happy and healthy is all that matters. Shes thrilled to see how great they both look.

Vicki threatened to quit Real Housewives at the weekend unless Bravo gives her more scenes.

She has been demoted to "friend" of the show, despite starring as full-time cast for the its thirteen seasons.

However, she ruled out returning unless they beef up her role.

Speaking at BravoCon alongside Real Housewives of Beverly Hills star Kyle Richards, New Jersey's Teresa Guidice and New York's Luann de Lesseps, Gunvalson said: "I'm never coming back reduced again."

She explained that she "signed the reduced role contract in January", which she labelled "one of the hardest things I've ever done".

Later on a fan asked how they know when it's time to walk away from the show, Vicki said she was discussing it backstage with Kyle.

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Kyle said: "As long as we're having fun still. I know there's a lot of drama and a lot of conflict, but it's also a lot of fun."

However, this is in contrast with her comments in August, when Vicki told Jerry O'Connell on his talk show that she had no plans to leave.

She said: "Our producer, Scott Dunlop, said, 'Unless they kick you off the horse, don't voluntarily get off the horse'. So I'm still on the horse!"

The star added: "I don't know what my future is, but I'm having fun and they're my friends.

"I have very much love for my franchise - a love for what I've created [and] a lot of love for my cast, we've been through hell and back.

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"But truthfully, it's our reality. It's what my life has gone through for the last 14 years. And it's been some bumpiness."

Despite viewers calling for a boycott of the show until she's reinstated, the ratings were not affected.

The show's most recent episode drew 1.363 million viewers, remaining consistent with the rest of the season.

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Vicki Gunvalson is so proud of her daughter Brianas weight loss after keto diet - The Scottish Sun

Workout recovery is an art -- sometimes it means yoga and foam rolling; sometimes it means high tech tools. But no matter what, it's a long game,

A good workout, no matter the modality, leaves you struggling to walk up stairs or lift your arms overhead. To minimize the time you spend battling muscle soreness -- and the number of times you find yourself wondering if you really need to leave the house because, ow, even putting on clothes hurts -- you should know how to properly recover from your workouts.

Sure, you can minimize soreness with basic recovery techniques like stretching and foam rolling, but true workout recovery is a blend of physical manipulation and nutrition designed to replenish the exact muscles and mechanisms you taxed during your workout.

Read more: The best massage guns for recovery and chronic pain

Before you decide that that's too complicated, read this article, where you'll learn exactly how to recover from long runs, CrossFit workouts, HIIT and more.

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The actual distance of a "long run" differs for everyone depending on their cardiorespiratory fitness level, muscular endurance, current training cycle and more. For example, a long run during half-marathon training for me is 10 to 15 miles. Out of half-marathon training season, however, a run of five to eight miles suffices as a long run.

Whatever your distance, endurance training taxes your slow-twitch (type one) muscle fibers, or the muscle fibers responsible for low-intensity, repetitive exercise -- like running a marathon. If you run long enough, however, your body will also start to recruit your fast-twitch (type 2) muscle fibers to help with slow-twitch tasks, so long runs present the scenario of taxing all types of muscle.

Additionally, endurance training depletes your glycogen stores (carbohydrates stored in your muscles for instant energy) and trains your body to use fat for fuel. All that said, to recover properly from a long run, you should focus on preventing lactic acid buildup and replenishing your glycogen stores.

Training for endurance events, such as marathons, depletes your glycogen stores and taxes slow-twitch muscle fibers.

Physical recovery: Cold therapy has proven particularly effective at helping endurance athletes recover from training sessions, although the effect may be more on your perception of recovery versus actual recovery. You can try whole-body cryotherapy, take a cold shower or apply ice packs while you rest. Static stretching can prevent muscles and joints from tightening up, while gently massaging and elevating your legs can alleviate fluid build-up.

Nutrition recovery: Eat fast-digesting carbs as soon as you can after your long run, along with ample protein to repair microtraumas in your muscles. Examples of good fast-digesting carbs include bananas, fruit juice and white rice. Avoid high-fat foods during the window right after your run, as fats can slow digestion and can prevent you from rebounding from endurance training. Some fat won't hurt, so feel free to eat eggs or other lean protein sources cooked in a healthy oil. Don't forget to rehydrate with electrolytes!

Read more: When to replace your running shoes

Whether you run, bike, swim or use some other modality to get your sprints in, speed training primarily taxes fast-twitch muscle fibers, which allow your body to perform high-power, explosive movements. Sprinting burns a lot of calories in a short amount of time, utilizes high levels of blood oxygen and puts stress on your lower extremity joints (ankles, knees and hips). To recover from sprints, you should focus on mobilizing your joints and replenishing lost nutrients.

Explosive movements like sprinting require utilization of fast-twitch muscle fibers and high levels of blood oxygen.

Physical recovery: Spend 10 to 15 minutes performing dynamic stretches after a sprint workout. This helps to keep your joints mobile and your muscles flexible and can reduce the severity of soreness you experience the next day. Compression therapy may particularly help with sprint recovery, as it promotes healthy blood flow to the joints. Deep breathing may also offer some benefits, such as helping your heart rate return to a resting state and improving circulation.

Nutrition recovery: Similar to endurance training, speed training depletes your glycogen stores, so you'll want to replenish those with simple carbohydrates. You should also drink an electrolyte-fortified beverage, such as Powerade, and eat protein to fuel muscle repair and growth.

Even when you use only your own bodyweight, high-intensity interval training (HIIT) develops speed, power and endurance. The variety of movements, full-body focus and fast pace that characterizes HIIT workouts can lead to muscle knots, limited range of motion and lasting soreness if you aren't used to such intense exercise.

Physical recovery: The best thing you can do after a HIIT workout is to keep moving -- slowly. A few minutes of walking or slow cycling gives your heart a smoother transition from work to rest and keeps your blood flowing, delivering more nutrients and oxygen to your fatigued muscles. Follow up with joint mobilization via dynamic stretching and preempt muscle knots with massage or percussive therapy.

Read more: 5 reasons to buy a Theragun and how to use one when you're injured

Nutrition recovery: All exercise induces some level of oxidative stress (an imbalance between antioxidants and free radicals in your body), but fast-paced, high-intensity exercise is particularly notorious for it. Because of that, you should consume antioxidant-rich foods after a HIIT workout in addition to the protein and carbohydrates your body needs to replenish and repair itself. Just a few examples of antioxidant-rich foods include berries, leafy greens, beets and broccoli.

CrossFit is essentially a type of high-intensity interval training that combines multiple types of exercise into one: strength, muscular endurance, cardio endurance and speed. As such, the best recovery techniques for CrossFit workouts vary significantly depending on the prominent feature of the workout. Overall, though, you should focus on joint mobilization, muscle repair and nutrient replenishment.

Physical recovery: Many CrossFit athletes are proponents of foam rolling and massage guns as the ultimate recovery tools, because they both help work out tight muscle knots that form in response to the fast-paced, compound movements characteristic of CrossFit. Icing your joints can help offset the pounding from high-impact exercises like box jumps and sprints, while static stretching helps you cool down from longer, more endurance-based workouts.

Nutrition recovery: Consume fast-digesting carbohydrates and protein as soon as you can after a CrossFit workout. You may also benefit from an amino acid drink, as amino acids are the building blocks of protein and spur protein synthesis, which facilitates muscle repair. Follow up a few hours after your post-workout meal with a hearty meal that includes complex carbohydrates, more protein and healthy fats.

You may consider strength training and weight training the same thing, but true strength training involves very low rep schemes and very heavy weights. According to the American Council on Exercise, strength-building workouts should include sets of less than six reps with weights at or higher than 85% of your one-rep max for particular movements. For example, if I was trying to get stronger at squatting, I'd program five sets of five (5x5) squats at 85% of my maximum squat.

This type of training tests your ability to generate maximal output, which fatigues your nervous system in addition to your type two muscle fibers. To recover from a strength training session, focus on muscle repair and nervous system modulation.

Heavy weightlifting taxes your nervous system as much as it taxes your muscles, so it's important to allow your body time to return to a resting state.

Physical recovery: Allow your body time to transition from maximal output to rest by engaging in five to 10 minutes of slow, steady-state cardio -- try walking, cycling or rowing on a rowing machine. Regulate your breathing as you do this to optimize nervous system recovery. After that, stretch the muscles used during your workout. Also, rest is imperative after a heavy lifting session: According to ACE, you should give yourself at least one full day to recover before training the same muscle group again.

Nutrition recovery: You can somewhat get a head start on your recovery by consuming protein or an amino acid supplement before your workout. Research shows that consuming protein alongside carbohydrates before a workout can trigger your body to utilize those nutrients during and immediately after the workout. Within 30 minutes of finishing your workout, you should eat a meal that consists of three to four grams of carbohydrates for every one gram of protein (e.g., 40 grams of protein and 120 grams of carbohydrates), according to the International Society of Sports Nutrition.

While bodybuilding also employs weight training, the level and modality of resistance differs from that of strength training. When people do bodybuilding workouts, the goal is to increase muscle mass. The type of training used to increase muscle mass is called hypertrophy training, and it typically involves higher rep schemes and lower weights than strength training.

According to ACE, to achieve hypertrophy, you should focus on sets of six to 12 reps with short to medium rest intervals, using moderate to moderately heavy weights. When you lift weights that way, you work both slow-twitch and fast-twitch muscles because your body requires both power and endurance to perform moderately heavy lifts in succession. Like strength training, hypertrophy training also fatigues your nervous system, though not quite as heavily.

Medium to high volume weight training taxes both fast-twitch and slow-twitch muscles, as well as your nervous system.

Physical recovery: Mobility and blood flow should be your areas of focus after a bodybuilding workout. Dynamic and static stretching can help with mobility, as can foam rolling. Percussive massage may also help with recovery, though the mobility benefits of percussive massage seem to be most prominent before a workout. To encourage blood flow, engage in a few minutes of steady-state cardio, try compression therapy or use heat therapy to increase blood flow to a particular area.

Nutrition recovery: As you might've noticed, carbohydrates and protein are essential post-workout nutrients. To optimize potential increases in muscle mass, you should consistently aim for a high-protein, high-carbohydrate within 30 minutes of finishing a hypertrophy workout. Because high-rep weightlifting routines may cause you to sweat more than low-rep routines, make sure to also replenish your electrolytes with a sports drink.

For ultimate recovery, you should incorporate both the physical and nutritional elements. Sometimes, that might mean getting sitting in compression boots and drinking a protein shake, while other times it might mean stretching and drinking a green juice.

While most recovery tactics prove most effective when employed immediately after exercising, workout recovery is a long game. In addition to utilizing these techniques, you should implement recovery into your daily and weekly regimen beyond the 30 to 60 minute post-workout window.

That means eating a diet that supports your fitness goals; engaging in gentle, mobilizing exercise like stretching and yoga; staying hydrated before, during and after workouts; getting enough sleep on a regular basis; and practicing stress-relief and self-care activities that keep you emotionally healthy.

Another way to ensure that you don't end up with an overuse injury is to vary your training and space out workouts of the same modality. For instance, if you're a runner, you shouldn't plan three speed training workouts in a row.

A week of solid training for a runner might look like this:

Now that you know how to recover from your favorite sweat sesh, learn how to warm up beforehand to prevent injuries and track the intensity of your workouts without a smart watch.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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How to recover from long runs, CrossFit workouts, HIIT and more - CNET