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Posted: May 10, 2017 at 6:46 pm
Men's Health | The Best Way to Diet For Your Personality Type Men's Health In this latest episode of The Men's Health Podcast, we interview Jen Widerstrom, a former American Gladiator and the current star trainer on NBC's The Biggest Loser. Jen is also the author of the new book Diet Right for Your Personality Type. |
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The Best Way to Diet For Your Personality Type - Men's Health
Posted: May 10, 2017 at 6:46 pm
About 20 years ago, I came across a fascinating research article in a prominent medical journal called the Lancet that highlighted the cardiovascular benefits of a newly described diet. What caught my attention was the very significant improvement in heart outcomes for people who followed this diet.
Lets go through some of the details. This research was done in France, and enrolled 600 people who had had a previous heart attack. The 600 people were divided into two groups, one of which was trained to follow a Mediterranean diet, and the second group was asked to follow a conventional heart healthy diet. The patients were monitored for five years and at the end of five years the two groups were compared.
The Mediterranean diet group was considered as the experimental group and the heart healthy diet group was the control group. At the end of the study period, it was found that there were 16 cardiac deaths in the control group and three in the experimental group. In addition, there were 17 subsequent heart attacks in the control group and five in the experimental group. As you can see from these statistics, there was very significant improvement in cardiac outcomes in the Mediterranean diet cohort. The magnitude of the benefit of the Mediterranean diet was to such a degree that it exceeded the benefit of certain medications that are used to treat heart disease.
What caught my attention was that after the publication of this study, there was very little publicity generated in the lay newspapers and magazines about such dramatic findings. I was so intrigued by the beneficial results of this study that I reached out via email to the lead author, Dr. Michel de Lorgeril from France, inquiring as to the details of this Mediterranean diet. He graciously responded to me and provided me with some information about the Mediterranean diet.
Fast forward to 2017 and many of us have heard about the health benefits of the Mediterranean diet. It has been described in some circles as an anti-inflammation diet. This is important because according to our current understanding, inflammation contributes to many chronic health conditions, including coronary heart disease, arthritis, colitis and other conditions. The Mediterranean diet is also associated with a reduced risk of cancer, Parkinsons disease and Alzheimers disease. For these reasons many health care organizations have recommended adoption of the Mediterranean diet in order to prevent many major chronic diseases.
You may be wondering at this time what the Mediterranean diet consists of? The emphasis is on eating primarily plant-based foods such as fruits and vegetables, as well as whole grains, legumes and nuts. For example, residents of Greece are said to consume about nine servings a day of antioxidant rich fruits and vegetables.
There is also an emphasis on eating healthy fats such as olive oil and canola oil to replace butter and margarine. Olive oil provides monounsaturated fat, which is a type of fat that can help to reduce LDL (bad) cholesterol. In addition, eating nuts, like almonds, cashews, pistachios and walnuts also provide beneficial fats. Using olive oil and vinegar as a salad dressing is a healthy choice, as well. Using herbs and spices instead of salt to flavor our foods is also recommended. Red meat should be limited to only a few times a month. Fish and chicken can be eaten about twice a week. Drinking red wine in moderation is also common in European countries where the Mediterranean diet is followed. And last but not least, getting plenty of exercise helps to promote the heart healthy features of the diet.
Dr. Mark Roth is an internal medicine physician with University Hospitals.
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Benefits of the Mediterranean diet - Cleveland Jewish News
Posted: May 10, 2017 at 6:46 pm
Ah, the NFL offseasonthe time we take a brief respite from setting our fantasy lineups as pro football players vacation in luxurious destinations likeSaint-Tropez or other such places this reporter can neither afford nor pronounce. That is, unless said football player is five-time Super Bowl champion Tom Brady, who is most likely grinding away at some ridiculous workout in "The Grit Room."
What's that? You don't know what a Grit Room is? Clearly, you don't work at your craft at elite levels.
A piece in Men's Journal this week profiled Brady's longtime trainerand business partner Alex Guerrero. Or, as writer Mike Chambersdescribed Guerrero in the article, he's the quarterback's "trainer, nutritionist, counselor, spiritual guide, massage therapist, and godfather to Brady's youngest son."
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For the story, Chambers rehabbed hisshattered heel with Guerrero at the TB12(Tom Brady's number with the New England Patriotsis 12) Sports Therapy Centerin Foxborough, Massachusetts, which hasthemed rooms, including the aforementioned Grit Room,the Determination Room, the Perseverance Roomand the We Got This Room. Chambers' rehab process withGuerrerocomplete with casualrun-ins with Brady's supermodel wife Gisele Bndchen and Patriots tight-end Rob Gronkowskisounded suspiciously like readjusting his life to mirror Brady's. The writer was pushed physically and put on a diet that eliminated coffee and nightshadevegetables such as mushrooms and tomatoes that apparently lead todastardly inflammation. That theory haslong been a driving force inBrady's diet, which purportedly also featureswhole grains, lean meats andabsolutely nowhite sugar, white flour or MSG. And don't you dare approach Brady with a strawberry.
"I've never eaten a strawberry in my life. I have no desire to do that," the quarterback told New York Magazine in September without expanding much further on, why, exactly he has a crusade against the sweet, red berries.
Guerrero's methods have long been controversial, Boston Magazine publishinga 2015 piece titled, "Tom Bradys Personal Guru Is a Glorified Snake-Oil Salesman." He had apparentlyfalsely called himself a doctor in an infomercial that pitched super greens that prevented cancer, AIDSand diabetes, as well as helping folks lose massive amounts of weight. The Federal Trade Commission came down on him for that and later for purportedly pitching a drink he claimed could prevent concussions, according to the Boston Magazine article.
Guerrero, meanwhile, put writer Chambers through hard training despitehis foot being "crushed like a soda can." The trainer saidhe was retraining the brain to not think of the foot as injured. Ten weeks after starting rehab, Chambers said he was rock-climbing, returning to the activity that injured his heel in the first place. When it came to the injury'sprogress his doctor, Chambers wrote, was in disbelief.
Guess anything is possible with enough Grit (and, of course, no nightshade vegetables).
Read more:
Tom Brady's Training Program Features a 'Grit Room' and His Diet Is ... - Newsweek
Posted: May 10, 2017 at 6:46 pm
Chemical content of bears hair reveals surprising eating habits
Researchers from Canada and the US have revealed new insights into the eating habits and hair-growth patterns of a wild grizzly bear population, by analysing the chemical content of their fur.
The team led by Garth Mowat, the head of the Canadian governments Natural Resource Science Section in the Kootenay region of British Columbia, was studying the dietary patterns of grizzlies around the provinces Stikine river. By examining the ratios of different isotopes of carbon, nitrogen and sulfur in the samples, the researchers could determine what proportion of vegetation, fish, or land mammals like moose and mountain goats made-up the bears diet.
While researchers sometimes look at animals droppings to learn about their eating habits, Mowat explains that this method is not always accurate. What you have in the scat is what they didnt absorb, and so theres a strong bias against foods that are highly digestible, he says. So for example salmon was regularly underestimated in the diet because it almost doesnt appear in the scats. To overcome this issue, scientists regularly turn to laboratory-based methods, such as isotope analysis, for more precise measurements
The team set up traps that could snag a few hairs from a grizzly bears back as it scratched itself on a tree trunk, or made its way down a trail to a feeding ground. Back in the lab, the isotopic analyses brought some unexpected results.
Surprisingly, even during the peak of the salmon season many bears shun the river, choosing instead to continue foraging for vegetation. That was the most intriguing result to us. We thought that any bear that lives within walking distance of the salmon stream would go down and eat some salmon, says Mowat.
While some female bears with cubs, and smaller males, might avoid the salmon streams to duck confrontation with aggressive larger males, Mowat points out that in other coastal regions, smaller bears still manage to eat salmon from very young ages.
Throughout the year, bears diets shift from protein-rich to fattier foodstuffs, as they build up their fat reserves for the winter. Because carbon-13 is often depleted in fatty tissues, this complicated the researchers task, as they would observe significant variation in isotope patterns among hairs from individual bears.
Once they have satisfied their protein needs, they will start focusing on the parts of the animal that are high in fat, because transferring fat to fat fish fat to bear fat is the most efficient chemical pathway, says Mowat. [A salmons] brain is mostly fat, so they break the skull open and eat the brain. The roe is high in fat, and then the skin, even though it doesnt seem very good to eat to us, is largely fat. These selective eating habits meant that Mowats team would often come across gruesome scenes of skinned and decapitated salmon carcasses strewn across the banks of the river.
They also found that the wild bears hair grew later in the year than previously thought. Previously, it was believed that the regions grizzly bears started growing their thicker winter coats from May or June. However, the presence of the isotopic signature of salmon consumption in longer hair samples showed that in fact the bears started to grow their thicker coats later in the summer, as it would not be possible for this signature to appear before the salmon had returned to the Stikine. This finding has important implications for other researchers who want to study bear behaviour by analysing their hair.
One of their more important observations is that some bears dont start growing hair until late in the summer. Weve done a lot of the basic research regarding stable isotopes and their use on bears by doing feeding studies with captive bears, says Charles Robbins, an expert on grizzly bears from Washington State University, US. While we can initiate new hair growth in May if we feed plenty of food, we can also delay it into August and September by feeding at levels where the bears either just maintain their weight or slightly lose weight. Many field researchers have wanted to section hair to look at diets throughout the hair growing season, but Ive warned them that they need to fully understand the temporal aspects of hair growth and not assume when hair starts growing.
Jeff Curtis, an environmental scientist from the University of British Colombia, whose lab ran much of the isotopic analyses, explains that his team are now using these techniques to track the habits of other animals. In particular, they have been tracking European starlings an invasive species in North America that cause severe damage to food crops. Weve been using a multi-element approach to identify where young starlings immigrate from to damage crops, and they are what they eat weve been able to basically determine where to concentrate those efforts to try to control them, says Curtis.
This article is reproduced with permission fromChemistry World. The article wasfirst publishedon May 10, 2017.
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Grizzly Diet Has Several Surprises, Bear Hair Chemistry Shows - Scientific American
Posted: May 9, 2017 at 11:45 am
May 8, 2017 by Clare Collins, The Conversation There are many types of fasting diets. But are they any better than restricting your energy intake the old fashioned way? Credit: http://www.shutterstock.com
Trying to lose weight is hard work. You need to plan meals and snacks, and make a big effort to avoid situations that trigger more eating and drinking than you'd planned. Dieting can also be very antisocial. But what if you could speed up weight loss, spend less time "dieting", with the "promise" of better results? This is where "fasting" diets come in.
What is a 'fasting' diet?
Intermittent fasting is the broad name for diets when you fast to some degree on some, but not all, days of the week; you eat normally on the other days.
On "fast" days, the kilojoule (energy) restriction is severe, at about 25% of what you would normally eat. This is only 2,000 to 3,000 kilojoules a day. An average person needs around 8,700 kilojoules a day (depending on body size and activity level) to maintain their current body weight.
To lose between one quarter and half a kilogram a week you would need to reduce your energy intake by 2,000 kilojoules a day. Over a whole week, this is equivalent to cutting back total energy intake by 14,000 kilojoules. Fasting diets compress this 14,000 kilojoule reduction into fewer days of dieting. In practical terms, this means that you reduce your intake by so much on a couple of days, you do not to be so strict on the other days.
Depending on the type of "fasting" diet, you focus all your weight loss efforts into sticking to the severe restriction for either two days a week (as in the 5:2 diet) or every second day (for three to four days days a week), as in alternate-day fasting. Another variation is the 16-hour overnight fast where eating is restricted every day to an eight-hour window, such as 11am to 7pm. Across all types of intermittent energy restrictions diets, we don't know the longer-term benefits or harms.
Any intermittent fasting approach will work if you can tolerate the hunger pains and stick to it. Sounds easy, but it is a very hard thing to do and for many it is not realistic. When you are fasting, your body thinks there is a famine and will try to get you to eat. The idea is that by including non-fasting periods, when you eat what you want, you may feel less like you are on a "diet", and that makes it easier to stick to.
Even though "fasting" dieters are told to eat what they feel like on non-fast days, most do not get a compensatory increase in appetite. In other words, they do not over-eat, but just eat normally on non-fast days. So they reduce their total kilojoule intake over the whole week.
How about very low energy diets?
A specific type of continuous (every day) fasting diet is called a protein sparing modified fast or a very low energy diet. These limit you to 1,800 to 2,500 kilojoules a day, every day. They use products called formulated meal replacements, in the form of milkshakes or snack bars to replace most meals and snacks. These are supplemented with vitamins and minerals to meet the body's nutrient needs.
Such very low energy programs usually include one small meal that contains a couple of cups of vegetables (to boost fibre and nutrient intakes), a small amount of oil (to keep the gall bladder working) and sometimes a fibre supplement (to manage constipation). These are reserved for when you need to lose weight urgently for health reasons or ahead of surgery.
Continuous fasting using these very low energy diets is associated with a reduction in hunger. This is thought to be due to the production of molecules called ketones that cross the blood-brain barrier (from the brain's bloodstream into its tissues) and reduce appetite.
Do 'fasting' diets work?
Intermittent fasting diets that last for at least six months help people lose weight. However, they are no more effective than other dietary approaches that restrict your kilojoule intake every day, but not so severely as a "fast".
Consistent with this result, a study published last week randomised 100 adults to either alternate-day fasting, a continuous energy restriction diet, or to no intervention, for six months. They were followed for another six months after that. There was no difference in weight loss between the diet groups after a year.
And a review that compared behavioural interventions for weight management to those that also included very low energy diets found very low energy approaches achieved slightly greater weight loss for up to two years.
Who should not try a fasting diet?
Fasting diets are not for everyone. People with major medical problems, or taking a range of medications including insulin, should not go on them, unless under medical supervision; they are not suitable for children, in pregnancy or for people with eating disorders; and they may exacerbate some mental health conditions.
Fasting diets can also have side-effects. The more days you spend "fasting", the more likely you are to have them. Side-effects can include constipation, headaches, bad breath, gall bladder disease, gout and liver inflammation.
So, before starting a weight loss diet, see your doctor for a check-up. When you need more support to improve your eating habits, or the diet you were following stops working, you need to try another approach. That is a good time to also get advice from an Accredited Practising Dietitian.
What is the best diet for weight loss?
The best diet to help you achieve a healthy weight is one you can stick with. It should also help you feel better and be healthier.
By making improvements to your usual eating habits, that you can live with permanently, you will drop some weight. It might not be your dream weight, but it is likely to be realistic. It might not sound sexy, but it's true.
Explore further: Is alternate-day fasting more effective for weight loss?
This article was originally published on The Conversation. Read the original article.
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Whether rich or poor, one thing unites Americans of all economic classes: Our love for fast food.
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This is nonsense. Just cover your armpits completely with petroleum jelly. Occluding the pheromone producing glands under your arms where the angst pheromone is emitted will allow calorie reduction as well as un-distort self perception and food perception. Then with a smaller body, go run and jump and frolic.
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Original post:
What are 'fasting' diets and do they help you lose weight? - Medical Xpress
Posted: May 9, 2017 at 11:45 am
So you have been fasting on and off and now your body feels weak and famished. Or, you have been on an all-liquid diet since 3 days making you crave for food. All this is happening while you make immense efforts searching for that perfect detox diet' that will cleanse your gut and help you drop weight. Well, let me tell you that you have been wasting your time and money. Why? Because there no such thing as a detox diet'. Even scientifically, there is no food that can get your body rid of toxins.
YouTube
The word detox comes from the word detoxification. It was initially used for addiction cases, in which the patients used to have withdrawal symptoms after giving up alcohol and other drugs as cited by University Of Berkely. However, some self-proclaimed experts, trainers and even dieticians have showed up to cash in on this term. They try to create an impression that a vegetable or fruit juice' based diet can get the body rid of all the toxins and subsequently, reduce weight. Of course you will reduce weight because you replaced all calorie dense food with nothing but micronutrient based juice'. While it's the drastic calorie imbalance that's making you lose weight, you think that it's the juice that working wonders'.
YouTube
Toxins are harmful for the body and a detox diet claims to get the body rid of these. Ironically, they will never tell you about the so-called toxins' they claim to eliminate. Some diets claim to detox effects of gluten, some claim to help with depression, joint pain and even insomnia. The list is long and ridiculously incorrect by scientific standards. The core to these diets though, is drastic weight loss.
Vegetable juices are stupid because they are being used to replace solid, macronutrient based diets. The juice serves no purpose at all when compared to properly cooked vegetable+ macronutrient' based meals for fat loss. Strictly vegetable based detox diets' lead to sudden drop in calories which severely slows down the resting Basal Metabolic Rate. The slower the BMR, the slower and ineffective will be the fat loss. Having said that, the human body is well equipped to detoxify itself. The main function of the kidneys is to filter out toxins in the form of urine. The liver helps in food digestion and also helps the body to get rid of various toxic substances. The intestines make sure that parasites leave the body and only the useful nutrients get absorbed in the blood.
People feel that these detox diets' will not only help them cleanse their system but it will also make them lose kilos of fat. Yes, it does, not fat though but water weight. That too because solid fat, carb and protein based meals have been replaced by inferior fruits and vegetables. It's not the stupid detox diet that has made you drop pounds, it's the reduced calories. If you follow this diet, your BMR will go for a toss, fat loss will halt you will be crankier in general. Also, you will find all the weight you had lost to bounce back quicker. Hence, a detox diet isn't the best strategy for weight loss either.
Few detox diets are so extreme that they have no room for essential macro nutrients like protein. This can be dangerous for a long run as it can lead to severe malnutrition. People who go on long term juice based detox diets could end up having an electrolyte imbalance. Few other detoxing practices may even lead to conditions like diarrhoea and the perforation of the intestinal wall.
The Bottom Line
It doesn't make any sense to put in so much of hard work in a diet that has no scientific research or evidence to back what it claims. Be smart and follow a balanced diet which will give you better and long lasting results.
Anuj Tyagi is a Certified Personal Trainer , Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of thewebsitewhere he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him throughFacebookandYoutube.
Photo: YouTube (Main Image)
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Detox Diets Will Only Reduce Your Cash, Not Your Weight - MensXP.com
Posted: May 9, 2017 at 11:45 am
State health officials have fined three Connecticut nursing homes for various incidents, including one in which a resident died last year.
Apple Rehab Farmington Valley in Plainville was fined $2,140 for three violations that occurred in 2016. In one case, a resident died Oct. 23 after choking during dinner.
The resident, who had dementia, was found choking in bed by a licensed practical nurse . The LPN delivered dinner to the resident, who was on a mechanical soft diet due to difficulty chewing, and had left the room after cutting the food for the resident, according to a state Department of Public Health citation.
The LPN told investigators that a piece of garlic bread with the meal seemed hard and was difficult to cut, but the LPN left it on the plate since it was permitted on the residents diet. According to DPH, when the LPN returned to the room the resident was choking.
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Staff performed the Heimlich maneuver, finger sweeps and abdominal thrusts. When paramedics arrived, a cardiac monitor showed no electrical activity or blood flow to the heart, according to DPH. The resident had do-not-resuscitate directives in place and was pronounced dead.
In another incident, a resident with a shellfish allergy was served shrimp gumbo on Nov. 7. The resident complained of difficulty swallowing and was given allergy medications Benadryl and Solu-Medrol, which helped.
According to DPH, policy dictates all staff should check for allergies and diet restrictions before serving residents food. Staff was educated about the policy, the citation said.
In another case, a resident with gastric cancer who complained of increasing pain likely missed six doses of a narcotic painkiller that a physician had prescribed, according to the citation.
The resident was supposed to receive the medication every four hours, but it is unclear how much medication the resident received between Oct. 28 and Oct. 30. According to DPH, documentation was incomplete. Officials at the facility did not return a call seeking comment.
Madison House in Madison was fined $2,310 after a resident suffered right arm bruising and swelling and DPH determined staff didnt provide bed mobility and perform transfers properly.
The resident was taken to an emergency department on Feb. 20 and admitted to the hospital, according to DPH. The resident did not return to the facility at the familys request.
The citation said two nurses aides, on separate occasions, moved the resident without the help of a second person, even though the residents care plan called for two-person assistance. Staff was re-educated on how to transfer residents safely, according to DPH.
Officials at the facility did not return a call seeking comment.
Parkway Pavilion Health & Rehabilitation Center in Enfield was fined $1,530 for a Jan. 2 incident in which a nurses aide touched a residents vaginal area while repositioning the resident in bed.
According to the citation, the resident who had her right leg amputated above the knee, a fractured right elbow, and other diagnoses had a care plan stipulating that two staff members were to assist with bed positioning, but a nurse aide believed a second staff member was unnecessary.
The facility fired the aide Jan. 6.
This isolated incident was immediately reported to the local authorities and all appropriate regulatory agencies, said Sharon Ellis, the facility spokeswoman. The facility investigated the matter and took all necessary actions to ensure our ongoing compliance with state and federal regulations. We place the health and safety of our residents as our top priority.
This story was reported under a partnership with the Connecticut Health I-Team (www.c-hit.org).
Posted: May 9, 2017 at 11:44 am
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SAN FRANCISCO (KRON) You may have seen the ads on the internetvinegar as a super food to shed pounds quickly or turmeric to cleanse and detox your body.
KRON4 wanted to find out the facts to these claims, whether they can help or hurt you.
In part 1 of our series, KRON4s Terisa Estacio looks at apple cider vinegar diets.
The Kardashians have reportedly done it, and so has actress and healthy lifestyle guru Gwyneth Paltrow. We are talking about the apple cider vinegar diet making a splash on the internet.
Testimonials brag about following the diet, incorporating the cloudy potion and watching the pounds melt away. But are these alternative facts or the real deal?
Recent reports have shown that regular consumption of apple cider vinegar can lead to digestive health improvement, reduce bloating, increase absorption of vitamins and mineral from food, as well as more balanced PH levels within the body, saidBen Lazzarini, who is with Whole Foods Market.
We have a wide variety, ranging from 16-ounce on the go beverages to somebody who wants to incorporate into more of a daily routine,Lazzarini said.
I think that every year there is a new thing, said Leah Groppo, who is a dietician and diabetes educator at Stanford.
If you go out to eat at a restaurant, you choose a really large burrito. You pull your vinegar out of your purse and you put it on top of that burrito. Is that really going to offset the 150 grams of carbohydrates that youre eating? No, its really not. Groppo added.
Yet on the internet, countless posts cite studies about the wonders of the apple cider.
Reports suggest national shows and news networks have all agreed. Some refer to major research universities including Stanford.
Groppo says she doesnt know of any conclusive studies and adds if you are reading anything on the internet, pay attention to the fine print.
If you look at the vinegar detox diet, it is looking at 650 calories a day, Groppo said. And so on average, people are consuming upwards of 1,800, maybe to lose weight 1,500 caloriesbut 600 calories is significantly lower. Adding vinegar on top of that, if you attribute it to the vinegar, it is the calories that you are intaking.
Groppo says vinegar is not a bad thing, and putting it into your diet can have some benefits.
She says that is true of other ingredients like turmeric to help with inflammation.
Theres really not one big thing that you can add to your food thats going to be the ah-ha moment that your body is going to suddenly turn into this fat-burning, weight-loss machine before you, Groppo said.
Groppo says although it may not be what some people want to hear, managing your weight is still focusing on the basics.
And what about all of those celebrities and their claims about diets and cleanses doing the body good?
Celebrities probably have personal chefs, dieticians, people to encourage them, they have trainers. Its a different ballgame than what most people are in in this world, Groppo said.
Also popular right now are cleanses,a prescription of elixirs that are supposed to detox your body and make it clean again.
Once again, when it comes to your health, there is no quick fix or special potion or fad diet that will reset your body and ultimately make you healthier.
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Do apple cider vinegar diets help you lose weight? - KRON4.com
Posted: May 9, 2017 at 11:44 am
When youre looking to shed a few extra pounds, do you really need to fight through hunger pains to know youre losing weight?
Not necessarily, Angel Planells, a Seattle-based dietitian and spokesman for the Academy of Nutrition & Dietetics, told Fox News. If we are methodical about our weight loss approach, we dont have to be hungry, he said.
7 WEIGHT LOSS ROADBLOCKS IN YOUR OFFICE
Lauren Blake, a dietitian at The Ohio State University Wexner Medical Center, agreed, and told Fox News that people shouldnt restrict to the point that theyre always hungry. Theres evidence that says when we restrict too much, it can be harmful to our metabolism, and it supports the loss of lean muscle mass, she said.
Planells and Blake both gave Fox News some tips on warding off hunger pains when on a diet:
1. Dont skip breakfast. To regulate your hunger throughout the day, eat breakfast, whether thats a bowl of cereal, some eggs, or even dinner leftovers, Planells said.
8 LITTLE CHANGES THAT CAN LEAD TO WEIGHT LOSS
2. Keep healthy snacks on hand. To keep your blood sugar stable, avoid going four hours or more without eating, Planells said. Try snacks like yogurt, a handful of nuts, or even peanut butter and fruit to keep you full, he said.
3. Dont drink your calories. Drinks deliver calories a lot faster than solids, Blake said. And since our guts sense fullness based on volume, not calories, drinks wont leave us as satiated as solid foods, she explained.
WHY YOU'RE ALWAYS BLOATED, PLUS 7 FOODS FOR A FLATTER TUMMY
4. Reach for whole, fiber-rich foods. Whole foods like fruits and vegetables are naturally lower in calories, and also have more water content and fiber that will keep you full longer, Blake said. Planells agreed: He noted that while the general American consumes about 10 grams of fiber per day, dietitians generally recommend Americans consume 25 to 30 grams per day.
5. Feature protein in your meals. Protein helps with satiety, Planells said. Try animal-based sources such as beef, chicken, pork, or fish, or plant-based sources like soy and quinoa, which have the added benefit of extra fiber, Planells said.
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6. If youre hungry late at night, drink a glass of water. Sometimes, we can mistake hunger for thirst. If youre hungry late at night, try drinking a glass of water, Planells said.
7. Do order an appetizer if youre dining out. It might seem counterintuitive, but dont skip the appetizer section of the menu if youre dining out. Opt for a bone-based soup or a salad to help fill you up and reduce the risk of overeating during the main course, Blake said.
Read more from the original source:
7 tips for reducing hunger if you're on a diet - Fox News
Posted: May 9, 2017 at 11:44 am
Sonia Azad, WFAA 8:37 AM. CDT May 09, 2017
Most of us at some point in our lives have tried something to lose weight. So we can relate to Monica Fair.
Ive always had this 12 to 15 pounds that I couldn't get rid of," said Fair, 47, who has experimented with trendy exercise programs and fad diets to no avail.
I never could lose the weight, said Fair. As a matter of fact, I would gain muscle which would push the fat out and make me look bigger."
It turns out the answer may be on the inside.
DNA testing
"We're looking at genes that are responsible for your body composition, said Kurt Johnsen, co-founder of a Dallas-based company called Simplified Genetics.
Hes a Kung Fu master, founder of American Power Yoga, and overall a pretty fit guy with a passion for helping others get healthy, too.
I'm not a doctor, I'm not a scientist, said Johnsen, who sat down with WFAA at Plum Yoga, along Dallas popular stretch of Lower Greenville.I want to make sure what we do makes a difference."
Since 2012, Johnsen says his company has tested the DNA of 11,000 people, analyzing genes to match you with the best type of workout, diet, and vitamins for your body.
This is the most revolutionary thing I have seen in over 35 years," said Leisa Hart, the blonde bombshell behindBuns of Steel. Now shes 49, a mom, and still a beautiful fitness trainer.
This is my job! I'm in good shape, said Hart, admitting that there is a side of her that the public didn't see.
Working out that often and that intensely -- my face would be red, my head pounding. I would have to take a nap many times throughout the week, she recalled. That was my body screaming at me saying -- please just slow down! You're not supposed to work out that hard that often."
Then Hart got genetic testing, which is really just a simple cheek swab. The swab is sent to a lab in Louisiana where your DNA is extracted and prepared for analysis. Results are put through algorithms that generate specific recommendations for you.
I found out that when I was working out intensely, I was working out at much too high of a heart rate and I was working out for too long of a duration, said Hart.
Based on her results, she actually needed to do less.
To the eye, 53-year-old Rosanne Lewis is similar to Hart. But her genetic makeup is completely different.
I stopped eating all this bread because I thought it wasn't very good for me. I started having nuts instead or I would eat cheese -- things I thought were healthier-- and I gained four pounds."
Lewis results showed she can get away with mostly low intensity exercise. But this type of DNA analysis goes deeper: identifying your idea diet. The bread-lover, Lewis, is more sensitive to fats than carbohydrates, meaning she can eat her bread and do yoga in peace.
I know now for the rest of my life what I'm supposed to do, said Lewis.
With people putting a lot of stock -- and money -- into these tests, we wanted to get a doctors take on them.
This is the start, at the very least, of something very interesting, said Dr. Leslie Cler, chief medical officer of Methodist Dallas Medical Center.
Dr. Cler told WFAA that this type of genetics testing has been on the market -- offered directly to consumers -- for a decade, but still is in its infancy.
Further, according to Cler, while different companies may get you the same results, their recommendations are open to interpretation.
I don't think these tests are recommending anything dangerous to the patients -- not at all, said Cler. But as a doctor, if you came to see me and you said, I heard about this test, if I get it do you think that I'd be likely to lose weight? The answer is -- I don't know."
Fair enough. But losing weight isn't always the goal. Remember Hart -- who scaled back on her workouts since getting her results?
I feel so much better, said Hart. I feel like I could actually do more but I don't have to.
Then theres Fair, who went from a size 10 to a size 6 after putting her results to use. She added fish to her vegetarian diet, and now incorporates a blend of low-and-high intensity workouts.
It was life-changing to be able to actually get to my goal," Fair said.
But what works for Fair wont work for everyone. Makes perfect sense if it boils down to DNA.
On Tuesday morning Sonia Azad, Ron Corning, and Alexa Conomos got their tests back -- see their results below!
Medical Study 1 by wfaachannel8 on Scribd
Medical Study 2 by wfaachannel8 on Scribd
2017 WFAA-TV
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DNA test tells you which workout, diet is perfect for you - WFAA
