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Hackers are threatening to publish before and after pictures of patients who have had surgery after vast amounts of data were stolen from a major cosmetic surgery chain, it has emerged.

The Transform Hospital Group suffered a ransomware attack and has reported the incident to the Information Commission.

The company, which has had numerous celebrity endorsements, has also written emails to its customers warning of the data security incident.

A hacker group known as REvil boasted on the darknet webpage of how it had obtained more than 900 gigabytes of patient photographs. The group said the intimate photos of customers were not a completely pleasant sight.

The Transform Hospital Group, also known as the Hospital Group, claims to be Britains leading weight loss and cosmetic surgery group.

It has 11 clinics specialising in breast enlargements, nipple corrections, nose adjustments and weight loss.

A spokesperson for Transform Hospital Group said: We can confirm that our IT systems have been subject to adata security breach.

None of our patients payment card details have been compromised but at this stage, we understand that some of our patients personal data may have been accessed.

We have alerted all of our patients to the incident and will be providing them with regular updates as the picture becomes clearer.

We have secured our systems and a full investigation is underway tounderstandthe extent of the incident. We are working with the National Cyber Security Centre, Information Commissioners Office, cyber security experts and the police to resolve the situation as quickly as possible.

It is understood that any images the hackers may have obtained would not include patients' faces as images are stored anonymously and show the body part treated, and so identifying an individual would not be possible.

The company has previously promoted itself via celebrity endorsements, although in recent years it has not done so.

Atomic Kitten singer Kerry Katona, Shameless actress Tina Malone and reality TV star Joey Essex from The Only Way is Essex are previous patients who have endorsed the clinic.

In an interview with the BBC, Simon Hails who had chest reduction surgery with the company, said: "I have had an email from The Hospital Group informing me of a 'data security incident' but no detail as to what has been hacked," he told the BBC.

"I'm obviously concerned as the last thing I want is 'before photos' being splattered around in the public domain. I've tried to keep my surgery private and not even some of my friends and colleagues know about it, so the data breach is concerning for me."

Ransomware is one of the more prolific forms of cyber attacks. It usually involves hackers gaining access to a computer network to obtain files.

Many victims of such attacks are encouraged not to pay ransoms to avoid fuelling the crime.

REvil, which is also known as Sodinokibi, has target numerous other companies.

Excerpt from:
Hackers threaten to post 'before and after' pictures of cosmetic surgery patients - Telegraph.co.uk

While 2020 was a year when heading out to a restaurant wasn't as easily accessible, thanks to pickup and delivery options, there's a good chance you were still able to enjoy a meal from your favorite spots. Sometimes, you just want to indulge in a dish from a classic chain restaurant! If you're really focused on sticking to your weight-loss goals, you most likely want to make a healthier choice. And we know how hard it can be to find a healthy option on chain restaurant menus.

But not all was doom and gloom in 2020! In fact, there are a few chain restaurant dishes that aren't all that bad. So to help you choose the best meals, we rounded up the healthiest restaurant dishes of the year. You're welcome. And if you're really looking to stay on track, here are The 7 Healthiest Foods to Eat Right Now.

190 calories, 3 g fat (1 g saturated fat, 0 g trans fat), 860 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 40 g protein

If you're an Applebee's fan, then you know it's hard to find many menu items that are under 1,000 calories! When in doubt, always go for a classic grilled chicken option. This dish is low in calories and fat and serves as a forever reliable, healthy protein fix.

590 calories, 25 g fat (10 g saturated fat, 0 g trans fat), 1,075 mg sodium, 72 g carbs (6 g fiber, 9 g sugar), 19 g protein

Culver's stepped into the plant-based space with the introduction of its veggie burger in 2020. This burger is made of fire-roasted chickpeas, mushrooms, peppers, corn and real Wisconsin cheese, all in one patty. If you eliminate the mayonnaise that comes on the sandwich and then kick the bun to the curb, you'll shave off 320 calories, 435 milligrams of sodium, and fat, too. Keep in mind the FDA says the maximum standard of total fat the average person should eat per day if you follow a 2,000-calorie a day diet is 78 grams.

440 calories, 20 g fat (4 g saturated fat, 0 g trans fat), 837 mg sodium, 54 g carbs (8 g fiber, 34 g sugar), 11 g protein

It's no secret that restaurant salads can actually be some of the worst menu options at any restaurant. Surprisingly, they're often loaded up with tons of sodium and sugar! This Kale Roasted Brussels Sprouts Salad from BJ's Restaurants and Brewhouse is relatively lower in calories than many other options, but you'll want to skip the strawberry vinaigrette dressing and swap it for a lighter option, such as the classic oil and vinegar combo to lower the sugar here.

Looking for more helpful tips? Your ultimate restaurant and supermarket survival guide is here!

460 calories, 29 g fat (8 g saturated fat, 0 g trans fat), 1,110 mg sodium, 8 g carbs (5 g fiber, 3 g sugar), 45 g protein

While Olive Garden may have added some eyebrow-raising new menu options in 2020Asiago Tortelloni Alfredo with Grilled Chicken, we're looking at youthere are a few options that aren't all that terrible for you. A great example? None other than the herb-grilled salmon.

This dish serves up a salmon filet that is grilled and topped with garlic herb butter, alongside some Parmesan garlic broccoli.It's no secret that salmon is packing when it comes to nutritional benefits. It's rich in omega-3s, a healthy fat that fights off inflammation, and is another solid source of protein for when you want a break from chicken.

220 calories, 9 g fat (2.5 g saturated fat, 0 g trans fat), 690 mg sodium, 14 g carbs (5 g fiber, 7 g sugar), 24 g protein

When dining at The Cheesecake Factory, finding a healthy meal is a bit of a challenge. But if you closely examine the huge menu, you'll spot the Mexican Chicken Lettuce Wrap Tacos that come in at just 220 calories. Each wrap features chicken, avocado, tomato, onion, cilantro, roasted corn salsa, and crema.

360 calories, 20 g fat (4.5 g saturated fat, 0 g trans fat), 720 mg sodium, 41 g carbs (9 g fiber, 3 g sugar), 8 g protein

IHOP is known for its sugar-filled pancake stacks that seem like more of a dessert than a breakfast option. But they do offer avocado toast that you can even add eggs to, in order to get that protein fix. Avocadoes are a great way to add some fiber to your meal, and can even improve your heart health, as they're rich in potassium yet lower in sodium. Just be sure to go with the side option of fresh fruit and not the hash browns!

470 calories, 24 g fat (7 g saturated fat, 0 g trans fat), 1,190 mg sodium, 24 g carbs (3 g fiber, 4 g sugar), 37 g protein

Denny's, like IHOP, tends to offer up some over-the-top breakfast options that might have you thinking it's impossible to find anything relatively good for you. Well, you might be surprised to uncover that they have a "Fit Fare" section of the menu and there is a salmon entre! You can enjoy a grilled wild-caught Alaska salmon fillet that is served with red-skinned mashed potatoes and broccoli.

430 calories, 23 g fat (9 g saturated fat, 0 g trans fat), 810 mg sodium, 32 g carbs (2 g fiber, 4 g sugar), 28 g protein

Panera Bread is another breakfast staple spot, as it's a way to get something delicious, and quickly. You'll want to stick with the bacon, scrambled egg, and tomato whole grain wrap. It's loaded up with grape tomatoes, emerald greens, Vermont white cheddar, mustard horseradish sauce for a protein-packed way to start your morning. One study actually found that participants who ate a high-protein breakfast lost more weight than those in the study who consumed a low-protein breakfast. So think of it as your weight-loss secret weapon!

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The Best Restaurant Dishes of 2020 | Eat This Not That - Eat This, Not That

Excessive body fat can lead to chronic inflammation. The excess inflammation can make the pancreas release more insulin. Excess fat cells also make extra oestrogen. Extra hormones can trigger the body cells to divide more. These new cells can result in formation of tumours.

Being overweight can be bad for you for several reasons

Being overweight is bad for your for several reasons. It increases the risk of obesity, diabetes, thyroid issues, PCOD and several other health conditions related to hormonal imbalance. What's more shocking is that studies have found that obesity is responsible for 20% of cancer deaths in women and 14% in men. For every unit increase in body mass index (BMI), the death rate increased by 10%, the study found, reports ANI. It further reported that since 2014, 40% of cancers were linked to obesity.

Excessive body fat can lead to chronic inflammation. The excess inflammation can make the pancreas release more insulin. Excess fat cells also make extra oestrogen. Extra hormones can trigger the body cells to divide more. These new cells can result in formation of tumours.

Also read:Good Night's Sleep: Obesity, Blood Pressure And Cardiovascular Diseases And Other Risks Of Being Sleep Deprived

The good news, however, is that the increased risk caused by obesity can be reduced and managed by treating obesity, the root cause of it.

It is important to understand that obesity is a progressive, complex and multifactorial disease which needs medical intervention. Your BMI determines if you are obese or not. It measures body weight in relation to height. BMI more than 30 is classified as class 1 obesity; above 35 is class 2 serious obesity; and above 40 is classified as class 3 severe obesity.

Also read:Understanding The Link Between Hypertension And Obesity: Know How To Regulate Your Blood Pressure Numbers

For people who fall in the category of class 2 or class 3 obesity, losing weight through normal diet and exercise routine may be difficult. Bariatric weight loss surgery can be of help. But you need to consult your doctor to thoroughly find out if bariatric surgery is absolutely safe for you!

Besides, here's a workout plan that can help you lose weight safely at home. Along with this, you need to follow a low-calorie diet plan, but ensure that you don't miss out on the nutrition as well.

Here's a high intensity no jumping workout you can do at home. All you need is a pair of dumbbells to do this workout. Watch the video below to see how each exercise is done. Make sure you get the technique right too.

Promoted

(With inputs from ANI)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

DoctorNDTV is the one stop site for all your health needs providing the most credible health information, health news and tips with expert advice on healthy living, diet plans, informative videos etc. You can get the most relevant and accurate info you need about health problems like diabetes, cancer, pregnancy, HIV and AIDS, weight loss and many other lifestyle diseases. We have a panel of over 350 experts who help us develop content by giving their valuable inputs and bringing to us the latest in the world of healthcare.

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Excess Weight Can Increase The Risk Of Cancer- Here's What You Need To Know - NDTV Doctor

Bodybuilding involves developing muscle and improving physique through progressive weight training and intentional dietary changes.

Bodybuilders are interested in increasing the size of their muscles and improving their appearance, not just developing their overall strength.

A person can apply the same techniques of bodybuilding for their regular workout routines. People interested in growing muscle, whether for bodybuilding or general fitness, need to focus on challenging resistance training to trigger the development of larger muscles.

People can also consider the following three potential mechanisms of muscle hypertrophy:

In addition to workouts, bodybuilders need to focus on their diet. A good understanding of how foods affect their size and current goals is important for those looking to bulk up or lean out.

A bulk-up period can last several months to years. During this time, a person will consume a high calorie and protein-rich diet to grow as much muscle mass as possible.

During the lean-out stage, the person focuses on losing as much body fat as possible while maintaining as much muscle mass as possible.

Bodybuilding can yield several health benefits. One clear advantage comes from exercise frequently with aerobic and strength training sessions.

People often use aerobic exercise to lose body fat. According to a recent review, there is overwhelming evidence that regular exercise increases a persons lifespan and helps prevent several chronic conditions and diseases.

Strength training also plays an important role in overall health. According to another review, muscular strength reduces the risk of several mortality risk factors.

Although the review article indicates scientists need to do more research on the subject, the benefit of strength training plays an important role in keeping people healthful.

In developing their diet, bodybuilders will want to focus on healthful foods and nutrition. They should follow a healthful dietary eating plan that includes the foods they need to develop muscle mass safely.

According to the Dietary Guidelines for Americans, following a nutrient-rich diet can also help reduce the risk of developing health conditions that negatively impact a persons quality of life and life expectancy.

To effectively gain muscle mass or reduce body fat, a person needs to focus on eating the right number of calories.

They also need to concentrate on their macronutrient consumption and eating strategy, or how many times they eat throughout the day.

The number of calories a person eats, combined with exercise, affects whether they will gain, lose, or maintain their current weight.

In order to bulk, bodybuilders should eat more calories than their body needs to maintain weight each day. Conversely, when preparing for a competition, they need to eat fewer calories than they need each day to lose fat while preserving muscle mass.

According to an older review, a bodybuilder should increase their necessary caloric intake by 15% during the off-season or bulk-up periods. To lose fat, they should eat 15% fewer calories than the number they need daily to maintain their weight.

A person should consult their doctor, certified fitness instructor, or dietitian for professional guidance on how many calories they need to eat daily. They can also try using a reputable online calculator.

A person can then tailor their caloric intake based on whether they are in the bulking or leaning phase of their training.

Macronutrients, or macros, are three general types of nutrients that provide energy to a person. They are:

A person following a bodybuilding routine should base what they eat on a balance of these three macronutrient groups.

Various methods can determine how much of each macronutrient a person should consume. Here are a couple of approaches:

According to an older review, a person should eat the following percentages of each macro during both the bulking and leaning phase:

A more recent review suggests the following distribution of macros:

There is still debate about the number of meals a person should eat each day within the bodybuilding community.

One review indicates that a person can consume between three and six meals daily. It states the timing of meals and workouts has no impact on retaining muscle or reducing fat.

A bodybuilder can choose from many different foods when preparing their meal plan across the week. In general, they should focus on foods that provide adequate calories and nutrients.

During the cutting phase, it is desirable for a bodybuilder to feel fuller on a given amount of calories. However, they may struggle with the opposite problem during the bulking phase. This is because they may need to continue eating to hit high calorie intake goals, despite possibly feeling full.

Proteins should make up a portion of a bodybuilding diet.

Sources should include lean proteins, including:

A person who is bodybuilding needs carbs to provide additional energy during workouts.

They can include the following as examples:

Fats are the third macronutrient people need to focus on in their diet.

Health-promoting fats include:

A person should note that many foods provide more than one macronutrient. For example, nuts can provide both fat and protein.

A persons specific needs for each food will vary based on their size and daily calorie requirements.

Eating plans will vary from person to person based on biological gender, size, and goals.

Additionally, different coaches and nutritionists may make varying recommendations based on whether the person following a bodybuilding meal plan is trying to cut excess body fat or build lean muscle mass.

According to a study in the Journal of the International Society of Sports Nutrition, bodybuilders at the start of the prep phase will take in more calories than those nearing competition.

The most abundant macronutrient in the bodybuilders diet plan across all phases was carbohydrates from fruit, whole grains, and vegetables.

The same study states that protein from white meats, dairy, nuts, and seafood was the second most abundant macronutrient in a bodybuilders diet.

The study notes that bodybuilders ate fewer red meats and eggs, though they still received protein from those sources.

Portions will vary from person to person. For portion recommendations, a person should calculate their own macro needs or consult a certified nutritionist.

Here is a sample 7-day meal plan for bodybuilding.

Supplements can play an important role in providing nutrients to a bodybuilder.

According to a recent review, supplements and vitamins that may help a bodybuilder include:

There is some debate about whether protein shakes are necessary for bodybuilding.

Protein shakes can help people who cannot get all the protein they need from their daily diet. A person may want to avoid shakes with excessive added sugar unless it is consistent with their nutritional needs.

When choosing any supplement, a person should note that the regulation of the supplement industry by the Food and Drug Administration (FDA) is not as strict as for pharmaceuticals. People should look for supplements that verify their products using a third party.

They should also seek advice from their doctor or nutritionist when choosing a supplement or shake.

There are some risks associated with bodybuilding.

One risk is overtraining, which could lead to injury or even illness. Some experts recommend taking a rest day every 710 days to ensure their muscles have a chance to recover fully. A person may also wish to avoid overworking the same muscle groups two days in a row.

Another risk of bodybuilding is that some participants may have body dissatisfaction and eating disorders.

A 2018 study found a correlation between eating disorders and body dissatisfaction and body dysmorphic disorders in biologically male bodybuilders. The researchers indicate a need for more research and prevention strategies to help those affected.

A bodybuilding meal plan should consist of healthful fats, proteins, and carbs. A person should plan to eat between three and six times a day and adjust their total caloric count based on whether trying to bulk up or lean out.

A person should talk to their doctor or a certified fitness professional before starting a bodybuilding routine or meal plan for the first time. That way, they can get additional information on how to implement a new program safely.

Read the rest here:
7-day bodybuilding meal plan: Benefits, nutrition, and grocery list - Medical News Today

52SL.net is a leading health website offering expert health and wellbeing tips to visitors. As festivities draw nearer after a particularly challenging year for most, the staff there would like to wish everyone a healthy and happy holiday season, and to urge everyone to take all necessary precautions in light of the ongoing pandemic to keep each other safe and well.

Looking ahead to the new year

52SL understands that 2020 has been a year nobody could have predicted with the COVID-19 pandemic sweeping across the globe and disrupting life as we know it. Everyone has coped differently with these new challenges, and while some people have fallen in love with home workouts and have had more time to prepare wholesome homemade meals, others have struggled with gym closures and emotional eating at home, ultimately gaining weight.

This holiday season gives us all a time to relax, recuperate, and find ways to safely spend precious time with loved ones either virtually or in real life. However, the 52SL team would like to remind everyone that it is also a fantastic time to reflect on this past year and see what we want to do differently in the new year, like coming up with new weight management goals and healthier lifestyle strategies. After all, being healthy and happy is the best gift anyone can plan for and it is never too late to get back on the right track when it comes to your health. 2021 could well be your year!

A health site that improves lives

Lots of scientific studies have shown that maintaining a healthy weight and lean figure reduces the chances of developing serious illnesses later in life. 52SLs main mission is to help people fight obesity and generally lead healthier, happier lives. They offer weight loss tips, information, resources, and product reviews (www.52SL.net) in order to improve their viewers lifestyles and health. Founder Janet Metz explains, Losing weight isnt about following a fad diet, or starving yourself. Its about finding a healthy way to regain your health and then maintain it. Your long-term health goals should be more of a priority than quick fad diets, and 52SL.net is ready to help its readers achieve their health and weight management goals for the coming year.

Metz and her team would like to invite everyone wanting to change their live for the better to visit 52SL.net over the holiday season and make it their number one resource for all things related to health, weight loss, weight maintenance, and overall wellbeing in the New Year. Speaking of her site, Metz says, We answer your questions and provide you with some of the most common reasons people are unhealthy today. This makes it easier to find out what challenges hinder your weight loss as well as providing a community to support you in your journey.

More information

52SL.net is a health and fitness website providing content on a wide range of wellbeing topics. To find out more, head over to https://www.52sl.net/. You can also find reviews of Nutrisystem on the site, for example at https://www.52sl.net/nutrisystem-reviews/ and https://www.52sl.net/nutrisystem-for-men-reviews/. For any inquiries, please contact the team by emailing [emailprotected] or by calling 510 659 1050.

Source:https://thenewsfront.com/health-website-52sl-net-wish-everyone-health-and-happiness-for-the-festive-season-and-new-year/

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Health Website 52SL.net Wish Everyone Health and Happiness for the Festive Season and New Year - The News Front

Diabetes: Fruits are loaded with natural sugar that may not affect your blood sugar levels

Diabetics are often advised to choose a healthy diet and lifestyle to control blood sugar levels. If left uncontrolled, diabetes may affect different organs of the body. Diet plays a significant role in controlling blood sugars. Many believe that diabetics cannot eat fruits. Firstly, diabetics can eat fruits in moderation as these contain natural sugar which is not harmful to your body. On the other hand, there are studies which highlight that eating certain fruits can help in controlling blood sugar levels. During the winter season, one of the commonly available fruits is guava. Many love eating guava and it is loaded with several health benefits. But then the question arises that is guava healthy for diabetics? Can it help control blood sugar levels? How many guavas can diabetics eat in a day? We have got all these questions covered in this article. Keep reading to know how diabetics can safely enjoy this winter fruit.

According to research published in the Journal of Clinical and Diagnostic Research, adding guava without peel to your diet can help improve blood pressure, blood sugars and serum lipid parameters. Further studies are being conducted to elaborate the relations.

Also read:These Leaves Can Lower Your Blood Sugar Levels Effectively; Learn How To Use Them

Bhakti Samant who is a chief dietician at Kokilaben Dhirubhai Ambani Hospital comments, "Yes, someone with diabetes can eat guava. It does contain free sugars but has a low glycemic index which makes it a diabetes-friendly fruit. According to the study published in the Journal of Clinical and Diagnostic Research guava fruit without the peel is more effective in lowering the blood sugars than with the peel. Hence, a diabetic person should consume it without the peel."

Diabetes diet: Guavas without peel may help lower blood sugars, says studyPhoto Credit: iStock

"Ideally, the quantity can be decided by a dietician based on an individual's needs. One guava without the peel can be safely consumed by a diabetic in between the meal timings along with some nuts," she further adds.

Also read:Control Your Blood Sugar Levels With Kala Chana; What Is The Right Time To Eat And How

Diabetes can eat fruits in moderation to maintain healthy blood sugarsPhoto Credit: iStock

This winter delight can offer you some amazing health benefits. Guava can help you boost digestion, promote heart health and may support weight loss. It is also loaded with vitamin C that can give a boost to your immunity.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Diabetes: Add The Goodness Of Guava To Your Winter Diet To Manage Blood Sugar Levels - NDTV

Our body weight depends a lot on our daily meal plan. So, our diet has to be healthy enough which includes all important nutrients, vitamins, minerals, proteins and carbohydrates. It gives the feeling of satiety thus aiding in weight loss.

But why is it important to have a strict 7-day meal plan and how to make it? Heres all you need to know about it for eating healthy and losing weight.

How to make a 7-day meal plan?

What to include and what not in a 7-day meal plan?

Include lot of fibre and proteins: Fibre and proteins keep you fuller for a long time and reduce the sudden hunger pangs.

Limit processed foods and added sugar: These are all calories without any nutrients. They cannot work on the fullness part of our brain and makes us gain more weight.

Include veggies and fruits: Fruits and veggies are rich in water content, fibre and antioxidants. Having enough fruits and veggies will provide you with the right amount of important nutrients.

Tips to make a healthy 7 meal plan:

1.Plan a meal that suits your routine for every day. If you like to cook each day individually then go for it. And if you like to cook on weekends for the entire week, then plan it accordingly and set your portions.

2.You can also use apps to plan your meal and keep a check on your diet regularly. Taking help from an app is always good for diet maintaining.

3.Always pick different recipes as it might get boring to eat the same meals each day. So, dont forget to bring variety.

4.Snacks are important in every meal plan. So, keep them in mind always.

5.For variety, always include easy recipes that are fast to make like home-made pizza, salad, soups, pasta, baked fish or meat, etc.

How to plan 7-day meal?

For Monday:

Breakfast- Oats with chis seeds, milk, berries, pumpkin seeds, etc.

Lunch- Salad with avocado, basil and tomatoes, eggs and brown rice.

Snacks- Smoothies with your favourite fruits.

Dinner- Baked chicken with a salad of spinach, mushrooms, peppers, etc.

For Tuesday:

Breakfast- Smoothies with kale, banana, cherries, milk, flax seeds, protein powder, etc.

Lunch- Salad with cucumber, bell pepper, olives, corn, tomatoes, roasted chickpeas with fish or chicken.

Snacks- Apple or any one fruit.

Dinner- Brown rice with any kind of daal and some veggies.

For Wednesday:

Breakfast- Spanish omelette made with onions, tomatoes and peppers and served with some salsa.

Lunch-Left over daal from Tuesday dinner with brown rice and some healthy veggies.

Snacks- Some unsalted and unroasted nuts and unsweetened dry fruits.

Dinner- Chicken or tofu meatballs with some spaghetti squash, parmesan cheese and some other veggies.

For Thursday:

Breakfast- Yoghurt with some fresh fruits and walnuts.

Lunch- Kale salad with boiled eggs or chicken and avocado, tomatoes, dried cranberries, etc.

Snacks- Carrots dipped in hummus.

Dinner- Brown rice tossed with veggies and some meat.

For Friday:

Breakfast- Salad with spinach, homemade granola, walnuts, blueberries, etc. with boiled eggs.

Lunch- Homemade vegetable spring roll with some peanut butter and veggies.

Snacks- Whole wheat crackers with cheese.

Dinner- Wild rice with some green veggies and eggs.

For Saturday:

Breakfast- Pancakes with yoghurt, nuts and fresh fruits. You can also include eggs instead of nuts.

Lunch- Left over wild rice from Friday dinner tossed with veggies and chicken.

Snacks- Mixture of some nuts and dried fruits.

Dinner- Shrimp fajita with grilled onions, bell peppers and some guacamole.

For Sunday:

Breakfast- Oats with fresh fruits and nuts.

Lunch- Salad with tuna fish or chickpeas along with avocados, apple and walnuts.

Snacks- Greek yoghurt.

Dinner- Grilled fish or chicken with sauteed potatoes and kale. You can include other veggies instead.

DISCLAIMER: It is highly recommended to consult the doctor or dietician before changing your diet.

Read more:
Weight Loss Meal Plan: Heres how to prepare your 7 days menu with healthy and nutritious foods - PINKVILLA

If youre reading this article, youre likely part of the one percent club. That is, the one (and a half) percent of Americans who are clinically underweight. The number, no surprise, has shrunk over the past several decades as more and more of people pack on pounds and head in the opposite directionmore than 71.6 percent of adults in the U.S. are overweight or obese, according to the CDC.

Its not easy being a minority in the world of weight. Its important to understand there are people out there who are underweight and find it as difficult to gain weight as others do to lose it, says nutrition and weight expert W. Scott Butsch, M.D., the director of obesity medicine in the Bariatric and Metabolic Institute at the Cleveland Clinic in Ohio. There is a stigma on both sides.

Moreover, whether your low weight is due to lifestyle, illness or physiological factors, falling below a healthy number on the scale has its own set of health risks. Under-fueling your body can impact immune function, bone health, skin and muscle strength, says Julie Stefanski, R.D.N., a registered dietitian in Morrisville, North Carolina, and spokesperson for the Academy of Nutrition and Dietetics. Individuals who dont meet their minimum calorie needs may feel fatigued, moody and pick up colds more frequently. In fact, she says, people who carry a few extra pounds as they age are likely to live longer than those who are underweight.

If you want to put on pounds the healthy way, youve come to the right place. The first step is to figure out the causes of your weight issuesthe next step is to address them. Start here.

Regardless of the reason, if your body mass index (BMI)or your weight-to-height ratiodips below a certain point, doctors will consider you to be medically underweight.

The exact formula to calculate your BMI is: weight in pounds/(height in inches)x 703

A BMI of 18.5 or less is considered underweight, says Alicia Romano, R.D., a registered dietitian at Tufts Medical Center in Boston, Massachusetts. Of course, BMI does not take into account a number of factors, including age, muscle mass or bone structure, so it should not be the only marker used to assess weight status.(Your doctor will likely also take into account your weight history and body composition.)

So what might cause your weight to dip below an 18.5 BMI? Everything from lifestyle choices to your individual physiology could play a role. These are some variables doctors will consider:

A switch from a meat-based diet to veganism or another type of restricted food plan might cause you to not consume enough calories in the day.

Deliberately restricting calories based on a desire to drop poundseven if you are already at or below a normal weightcan result in a low BMI.

Elite athletes, especially those who compete in endurance events like marathon running and cycling, may weigh less or have lower BMIs than the general public guidelines because of the physical demands of their sport.

Serious illnesses such as cancer can result in unexpected weight loss for several reasons, including decreased appetite and smell/taste due to chemo, mouth sores that make chewing and swallowing painful, stomach/intestinal pain due to tumor location or medication and more.

This group of disorders causes your body to mistakenly attack itself, wreaking havoc on your gut, joints and overall energy levels.

Sometimes characterized as an autoimmune or immune-mediated disease, chronic conditions like Crohns and ulcerative colitis affect your GI tract, with symptoms that can include ulcers in your intestinal lining, diarrhea and difficulty absorbing the nutrients from the foods you eat. IBD and IBS (irritable bowel syndrome) both may reduce the bodys ability to digest and absorb food properlyplus, uncomfortable symptoms related to eating and dietary restrictions may pose an increased risk of weight loss, says Romano.

While eat more calories than you burn is a valid strategy for the majority of underweight people, it doesnt work for everyone. There are people who are underweight and find it difficult to gain because of the way their body regulates fat, explains Dr. Butsch. They have a physiological response to weight gain, where their body increases its metabolism and decreases a persons interest in food, all in an attempt to drive weight back down to where it was.

What youve likely heard about: Obesity leads to heart disease, stroke, diabetes, high blood pressure and more. What you may not know: Being underweight can cause bone loss, osteoporosis, low energy, constant fatigue, irritability and trouble conceiving. It can also lead to a loss in muscle mass and trouble with your immune system, raising your risk for things like colds and the flu, says Dr. Butsch.

For women, the fallout from being underweight is highlighted with a handful of fertility issues, including amenorrhea (missed or irregular periods) and trouble getting pregnant. Blame it on an appetite-regulating hormone called leptin. Leptin is secreted by fat cells in the body and communicates with your brain to tell it how much body fat you have, says Dr. Butsch. When women become too thin, fat cells shrink and secrete less leptin, signaling to the brain that there is less fat stored, which is not optimal for reproduction. Realizing that a woman may not have enough body fat to safely carry a baby to term, the body essentially shuts down the ability to get pregnant.

Related: 66 Ways to Boost Your Immune System Right Now

Your goal when youre trying to gain weight isnt to house a whole fruitcake in one sitting, but rather, to sneak in a couple hundred extra calories here and few more there, in a way that feels manageable and sustainable.

A little bit of calorie math: One pound of body weight is equal (more or less) to 3,500 calories. So if you eat 500 additional calories a day, youll gain about a pound a week. As a general rule, start by adding an extra 250 to 500 calories per day on top of your current intake, says Stefanski. If this doesnt lead to weight gain, calories should continue to be increased. It can be a little overwhelming trying to calculate your caloric needs for every meal, and every person is slightly different. A registered dietitian can help you work out a weekly meal plan for optimal weight gain.

A bag of potato chips may tip the scale, but it lacks the quality nutrition youd get from foods that are part of a more balanced approach, like the so-called Mediterranean diet (see: whole-wheat pasta tossed with olive oil). Overall, says Romano, your goal should be to include foods that are both nutrient- and calorie-rich.

The foods here can serve as building blocks or add-ins to increase the caloric content of any meal:

Certain snacks, or ingredients you add to existing snacks, can help you push your daily calorie total up. Think about it like this: If you add one tablespoon of oil, two tablespoons of peanut butter and an ounce of full-fat cheese to your daily snacks, you will incorporate an extra 400 calories per day from those small changes alone, says Romano.

These healthy snack choices for weight gain, suggested by the Cleveland Clinic, weigh in around 400-600 calories:

Related: Delicious Peanut Butter & Bacon Burger Recipe

High-calorie drinks can be an effective strategy for weight gain, says Dr. Butsch, but liquids can make you feel full, so be sure your choices are not interfering with your appetite for your actual meal. Look for drinks that have at least 250 caloriesand 10 grams of protein per bottle, Romano suggests. Here are some options:

While sodas can have 250 or more calories a serving, they are high in sugar and low in protein, so they arent ideal from a nutritional standpoint.

When your weight drops below a healthy level, you dont just lose fat, you lose muscle mass. That can be dangerousyour muscles support your bones, and without enough muscle strength, the load on your bones can lead to issues like stress fractures.

Protein is the building block for muscle growth, and protein powder, a nutritional supplement, can help support your muscles when you are low on calories. You can add it to shakes, fold it into pancake batter, stir it into mashed potatoes or sprinkle it on vegetable dishes.

But buyer beware: Protein powders are not FDA-regulated, meaning the quality of contents may vary greatly from one manufacturer to the next. Whats more, certain protein powders, which are often made from whey, soy or casein protein, can contain excessive sugar (avoid those), while a 2019 study from the national consumer safety group Clean Label Project found some powders contain high levels of toxins, including pesticides, arsenic and mercury.

If you do decide to add protein powder to your daily diet, talk with a dietician about which ones are best. And remember, while protein powder can be beneficial for building muscles, if minimal calorie needs arent met, protein powder will do nothing special to promote weight gain, says Stefanski.

Related: Should You Take Collagen Supplements?

Lets assume youve maxed out on your whole food options for gaining weight. If the needles still not moving, its time to break out the blender. Making a homemade shake or smoothie with high-calorie ingredients andpotentiallya protein powder can be helpful, acknowledges Romano.

Prioritize calories over protein: Research shows your body can only absorb around 30 grams of protein at a time, anyway. Milk, yogurt, soy milk and peanut butter are already rich sources of protein and great ingredients to incorporate in a homemade shake, says Romano. Once youve added those, protein powder could be overkill.

If you dont have time to whip up your own beverage, you can buy these ready-made protein shakes at the store to gain healthy weight. They are easy to pack and drink on the go:

You dont need to make major changes to your favorite dishes in order to gain weightsmall tweaks can increase calories. For any meal, think about how you can boost the calorie content by adding a nutrient-dense option to it, says Stefanski.Start with these twists on popular meals:

Related: How to Improve Your Gut Health

It might sound counterintuitive that you should work out to gain weight. Isnt that what people trying to drop pounds do? But heres the thing: Because muscle loss is such a worry with people who are underweight, its key that as you put on pounds, you also focus on strengthening your body to support it.

You may have heard that to build bigger muscles, you need to lift bigger weights. But recent research suggests that may not be the case: A study in the Journal of Applied Physiology found that exercisers were able to build the same amount of muscle mass, regardless of how heavy their weights were, as long as they did each move to exhaustion.

Moderate cardiovascular exercise is also important in an overall healthy diet plan, as it helps your body digest food and keeps systems regular. Activities like walking or swimming will get your heart rate up and blood pumping. If youre looking for inspiration, there are numerous fitness apps that suggest workouts you can do at home.

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With any luck, following these suggestions will put you on the path to healthy weight gain. If youre still struggling, dont give up. Every person responds differently, says Dr. Butsch. Maybe you need to eat smaller meals, but more frequently. Or maybe you need to take in more calories through liquid nutrition. Trial and errorand communicating with your healthcare providerwill eventually help you find a strategy that works.

Looking for a place to start? Try your hand at these healthy ground chicken recipes.

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How to Gain Healthy Weight Fast: What Foods to Eat to Gain Weight - Parade

The holiday season is upon us, which means weve shifted our obsession from pumpkin spice to cinnamon. From festive drinks to flavored foods, you might notice the spice added to at least one of your favorite holiday dishes.

Cinnamon is an aromatic spice that comes from the dried bark of the cinnamomum tree, says Robin Foroutan, M.S., RDN, and spokesperson for the Academy of Nutrition and Dietetics. There are two main kinds of cinnamon: ceylon cinnamon, aka true cinnamon, and cassia cinnamon (less expensive and commonly used in processed food).

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Not only is this spice delicious, but cinnamon is also loaded with some unexpected health benefits of which runners can, and should, take advantage.

[The 2021 Runner's World Calendar features gorgeous photos, monthly motivation, and tips to inspire your running all year long.]

It may help balance your blood sugar.

Polyphenol antioxidants, found in cinnamon, may act like insulin, which means they assist glucose in moving out of the bloodstream and into cells. This is important for runners because the faster sugar gets into muscles, the faster it can be burned for fuel, says Foroutan.

It may help lower your cholesterol.

Animal studies have shown that cinnamon may play a role in lowering cholesterol concentrations in the body. In a study, mice that were fed a diet that included cinnamon extract had significantly higher HDL (good) cholesterol. Results showed it could also help lower total and LDL (bad) cholesterol, says Ginger Hultin, Seattle-based RDN, spokesperson for the Academy of Nutrition and Dietetics and owner of ChampagneNutrition.

Cinnamon Sticks

That's Tastyamazon.com

This seems especially true for those with high cholesterol and diabetes, says Hultin.

A human study showed that out of people in the study using 1, 3, or 6 grams of cinnamon for 40 days, all three of the groups (but not the placebo) had lower triglycerides, LDL cholesterol, and total cholesterol, as well.

It may help blood vessel function.

Cinnamon has been shown to improve blood vessel dilation, which is the ability for your blood vessels to expand to allow better blood flow, in animal studies, says Foroutan. Cinnamon is one of many natural foods that contain phytonutrients that help improve blood vessel dilation.

This is important to runners, because blood flow is important for peak muscle and cardiovascular performance, however more research is needed to confirm the effect in humans.

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It may help lower inflammation.

Previous small studies have shown that people who drank cinnamon tea had a higher antioxidant status than those who drank tea without cinnamon or hot water. This is likely because antioxidant flavonoids in cinnamon and the essential oils it contains, such as cinnamaldehyde, could act as free-radical scavengers (substances that protect cells from damage) and play a role in lowering inflammation, says Hultin.

Because exercise creates free radicals (unstable molecules created during normal cell metabolism) that can trigger inflammation, athletes need to go above and beyond to include plenty of foods that help the body balance inflammation. Foods that are high in antioxidants, such as cinnamon and other spices, help stabilize free radicals so they cant inflame our cells and tissues, Foroutan says.

It can help reduce added sugar intake.

If you sprinkle some cinnamon on your food, the sweet taste of cinnamon can trick your tongue into thinking that a food is sweeter than it actually is. This can help people reduce the amount of added sugar they consume, says Foroutan.

Consuming too much added sugar is problematic for everyones healtheven athletes, says Foroutan. Relying on slow burning complex carbs and natural sugars from fruit instead of reaching for candy can give you that burst of energy and keep you fueled for longer.

To get the full benefits, you may need to eat a lot of cinnamon. But you can still benefit from adding even a bit of the spice to your diet. According to some studies, its safest to consume in moderationabout 1 teaspoon per day.

Ground Cinnamon

$14.40

Its important to know that in studies, trials are often using amounts that are much higher than a person would typically eat in their diets; often 1 to 6 grams for up to three months. A teaspoon of cinnamon is less than 3 grams for reference, says Hultin.

But, eating too much cinnamon could have some side effects of its own. One teaspoon of cinnamon contains between 7 and 18 milligrams of coumarin, so its important you dont start loading up every dish with it.

Cinnamon has a compound called coumarin which has been shown to potentially have some negative effects at high levels, says Hultin. There is a chance of irritation to the liver and could irritate the mucosal membranes in your mouth and digestive tract.

Here are 11 delicious cinnamon-filled recipes to help fuel you for your runs.

If youre looking for ways to add cinnamon to your breakfast, try these banana ginger oats.

Naturally sweetened with nutrient-packed bananas (and nothing else!), these whole grain oats are perfect on a long-run day. Add extra cinnamon to taste for more flavor and potentially anti-inflammatory benefits, says Hultin.

Keep this salted cinnamon peanut butter on hand to put on top of everything from toast and oatmeal to yogurt. Peanut butter offers a fantastic combination of fat and protein for satiety and pairs perfectly with so many carbohydrates to fuel running, says Sarah Schlichter, MPH, RDN, registered dietitian nutritionist and owner of Bucket List Tummy.

This peanut butter sweet potato bread is great for eating any time to fuel your runs.

I love the combination of ingredients and flavors in this recipe, says Amber Pankonin MS, RD, LMNT, registered dietitian and owner of Stirlist. The cinnamon combined with sweet potatoes and peanut butter provide a nutritious energy source for runners. Cinnamon has also been known to help decrease appetite, so the combination of these ingredients can help with fullness and satiety.

If youre a smoothie fan, try this ginger pumpkin breakfast smoothie.

One of the most important parts of a pumpkin-spice mixture is the cinnamon; its the spice youll use in the greatest amount. Thats perfect for flavoring smoothies that can power your run, says Hultin.

Use canned pumpkin any time of year in this recipe for added vitamin A and other nutrients and dont hold back on the cinnamon which adds intensity of flavor and some potential health benefits, too.

Keep this maple cinnamon granola on hand for easy snacking. An easy make ahead snack for pre- or post-run to help provide instant energy and/or replenish glycogen levels, says Schlichter.

You probably already have all the ingredients needed to whip up this apple cinnamon baked oatmeal. Cinnamon combined with fiber sources like apples and oatmeal could be beneficial for digestive health, says Pankonin.

Try this banana chia pudding in the morning. The perfect carbohydrate rich breakfast for before or after a run. Loaded with whole grain oats and a banana, this flavorful overnight oats can be made ahead of time [for you early risers] and is full of electrolytes, says Schlichter.

For a protein-packed lunch or dinner, try this Hawaiian pork and peas recipe. Combining lean protein with complex carbohydrates from vegetable sources is a great recovery meal for runners, says Pankonin. Some research has suggested that cinnamon has anti-inflammatory properties, which might also help with recovery.

Try this tasty and healthier version of spiced apple crisp. Meal prep this healthy crisp and use it as a breakfast or snack pre- or post-run all week long, says Hultin. Having a healthy, whole grain, carbohydrate-rich meal can give your body what it needs to perform. Cinnamon takes center stage in this apple and oat-based recipe. By boosting up spices like cinnamon, you can often cut back on the amount of added sugar you use.

Looking for your new go-to snack? Find it in this apple cinnamon potato bread. This quickbread makes for a quick, easy and convenient snack between exercise sessions, or a fast way to get quick acting carbohydrates before a run. Top it with peanut butter for more staying power, says Schlichter.

If youre a fan of savory foods, add this cinnamon poached chicken and rice dish to your meal-prep rotation.

This savory dish combines lean protein with rice and seasoned with cinnamon. Cinnamon contains antioxidants, which might improve heart health making it a great spice for runners to include in their diets, says Pankonin.

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Benefits of Cinnamon | Health Benefits of Cinnamon - Runner's World

Dr. Deep Goel, Senior Director, Consultant Robotic Surgeon, Department of Surgical Gastro Onco, Bariatric & Advance Minimal Access Surgery, BLK Super Speciality Hospital, New Delhi

A massive study5 of 52.4 lakh patients data found that obesity is associated with 10 different cancers: Uterus (with 40.8% of yearly new cases linked to obesity), Gallbladder (20.3%), Kidney (16.6%), Liver (15.6%), Colon (11.1%), Cervix (7.5%), Ovaries (7.3%), Blood cancer (6.3%), Postmenopausal Breast (5.1%), and Thyroid (1.9%).

The newer studies have found that three more cancers i.e., Food Pipe6, Pancreas7, and a type of Brain Cancer (Meningioma)8 too are linked with obesity9.

How Does Obesity Cause Cancer?

Too much body fat leads to chronic inflammation. This inflammation causes pancreas to produce more insulin. Extra fat cells also make extra oestrogen - another hormone. These extra hormones trigger body cells to divide more, and these new cells can result in cancerous tumours.

Escaping The Death Trap

The good news is that the enhanced cancer risk posed by obesity can be reduced & managed by treating the root cause i.e. obesity

The first step is to understand what is obesity. Obesity is not a cosmetic condition as commonly perceived. Its a complex, progressive and multifactorial disease that needs expert medical help to treat, just like cancer.

Obesity is determined by BMI (Body Mass Index), which measures body weight in relation to height.

World Health Organization (WHO) considers a BMI more than 30 as Class 1 obesity10. BMI above 35 is Class II- serious obesity, and BMI above 40 is class III- severe obesity.11.

Most patients with obesity who try diet and exercise, enjoy initial success, and then may experience weight regain. This may not be due to their lack of willpower or the wrong diet, but due to hormonal imbalance and genetic predisposition.

There is documented observation that for an obesity patient with a BMI greater than 35, the chances of reaching a normal body weight for a lasting period of time with diet and exercise alone is less than 1%12.

If you are fighting class II obesity and unable to reverse it, minimally invasive bariatric weight-loss surgery might be an option. In fact International Diabetic Federation guidelines recommend surgery for uncontrolled diabetes with good medical management.

Does bariatric weight-loss surgery also lower the cancer risk?

A 12-year follow-up study that compared 6596 patients who underwent gastric bypass bariatric surgery with 9442 severe obesity patients who did not undergo bariatric surgery found that total cancer incidence in the bariatric surgery group was significantly lower compared to that of non-bariatric group13.

A 11-year follow-up study of 2010 bariatric surgery patients compared with 2037 obesity patients who didnt undergo bariatric surgery found that bariatric surgery group had reduced cancer incidence - particularly in women14.

Talk to the experts

According to experts during Covid times online consultation for obesity management have increased significantly.

Morbid obesity can be treated efficiently by bariatric surgery with lasting results along with significantly reducing cancer risk. The time to act against it is NOW!

Disclaimer: This article is sponsored by J&J in public interest. The views and opinions expressed in the article by participating doctors are based on their independent professional judgement. J&J (P) Ltd., BCCL and its group publications disclaim any liability for the accuracy or consequences flowing from adherence to their expert views.

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1De Pergola G, Silvestris F. Obesity as a major risk factor for cancer. J Obes. 2013;2013:291546. doi:10.1155/2013/291546

2Basen-Engquist K, Chang M. Obesity and cancer risk: recent review and evidence. Curr Oncol Rep. 2011;13(1):71-76. doi:10.1007/s11912-010-0139-7

3Calle EE, Rodriguez C, Walker-Thurmond K, Thun MJ. Overweight, obesity, and mortality from cancer in a prospectively studied cohort of U.S. adults. N Engl J Med. 2003 Apr 24;348(17):1625-38. doi: 10.1056/NEJMoa021423. PMID: 12711737.

4Schmitz KH, Neuhouser ML, Agurs-Collins T, Zanetti KA, Cadmus-Bertram L, Dean LT, Drake BF. Impact of obesity on cancer survivorship and the potential relevance of race and ethnicity. J Natl Cancer Inst. 2013 Sep 18;105(18):1344-54. doi: 10.1093/jnci/djt223. Epub 2013 Aug 29. PMID: 23990667; PMCID: PMC3776266.

5Bhaskaran K, Douglas I, Forbes H, dos-Santos-Silva I, Leon DA, Smeeth L. Body-mass index and risk of 22 specific cancers: a population-based cohort study of 524 million UK adults. Lancet. 2014 Aug 30;384(9945):755-65. doi: 10.1016/S0140-6736(14)60892-8. Epub 2014 Aug 13. PMID: 25129328; PMCID: PMC4151483.

6Long E, Beales IL. The role of obesity in oesophageal cancer development. Therap Adv Gastroenterol. 2014;7(6):247-268. doi:10.1177/1756283X14538689

7Xu M, Jung X, Hines OJ, Eibl G, Chen Y. Obesity and Pancreatic Cancer: Overview of Epidemiology and Potential Prevention by Weight Loss. Pancreas. 2018;47(2):158-162. doi:10.1097/MPA.0000000000000974

8Aghi MK, Eskandar EN, Carter BS, Curry WT Jr, Barker FG 2nd. Increased prevalence of obesity and obesity-related postoperative complications in male patients with meningiomas. Neurosurgery. 2007 Oct;61(4):754-60; discussion 760-1. doi: 10.1227/01.NEU.0000298903.63635.E3. PMID: 17986936.

9https://bit.ly/37G8xkt

10https://www.who.int/health-topics/obesity#tab=tab_1

11 https://asmbs.org/patients/disease-of-obesity

12https://asmbs.org/patients/benefits-of-weight-loss-surgery?/patients/benefits-of-bariatric-surgery

Disclaimer: Content Produced by Dr. Deep Goel

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Do You Know - Excess Weight Can Increase The Risk Of Cancer? - Times of India