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Diet, Exercise, and Logging Off? Rethinking Employee Wellness – MIT Sloan

Posted: July 24, 2022 at 1:57 am

Companies should think beyond traditional health care benefits and consider social medias impact on employees well-being.

Almost every large organization is trying to get employees to adopt healthful habits. Managers have long known that healthier employees are more productive, loyal, and, frankly, less expensive, given that healthy behaviors can lead to lower health care costs. Given the steeply rising cost of providing health insurance benefits, more companies have experimented with paying employees to start healthy habits. Adobes wellness reimbursement program compensates employees up to $360 each year for gym memberships, bike-share programs, fitness classes, massages, nutritional counseling, and more. Google has gone so far as to build out most of these amenities directly onsite at its main campuses.

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These organizations have a promising opportunity to broaden the types of wellness efforts in which theyre investing. Existing programs definitions of healthy habits are generally woefully limited to diet and exercise. While physical activity and nutrition are surely two significant factors affecting health (and insurance-related expenses to self-funded employers), such a narrow view misses myriad lifestyle choices we make every day that drastically affect our health. Social media use continues to be an ever more salient example.

A growing body of research confirms that the joys of social media come with drawbacks directly related to well-being, including disrupted sleep patterns, heightened anxiety, and increased depression. Managers cant shove this aside by categorizing employees online activity as starkly unrelated to work. Depression is the leading cause of disability inside and outside of the workplace, and rising generations of employees are particularly susceptible to health issues fueled by social media use.

To see the value of nudging employees to think carefully about how they use social media, consider a recent experiment conducted by researchers at Stanford and New York University, which found that paying participants about $100 to deactivate Facebook for four weeks reduced their overall online activities, increased their offline activities, and increased mental health measurements.

The research team recruited over 2,000 participants through Facebook ads, asking them baseline questions about their well-being, and had half of them deactivate their profiles. When the researchers checked back in with the participants about their well-being and their time use after a month, the results were striking: There were significant improvements in well-being, in particular in self-reported happiness, life satisfaction, depression, and anxiety, among the deactivators.

Overall, deactivation improved participants social well-being scores by 0.0

Karyn Georgilis-Becker is a design strategist at Fusion, a UnitedHealthcare accelerator.

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Diet, Exercise, and Logging Off? Rethinking Employee Wellness - MIT Sloan

Meal frequency and portion size: What to know – Medical News Today

Posted: July 24, 2022 at 1:57 am

It is widely accepted in modern culture that people should divide their daily diet into three large meals breakfast, lunch, and dinner for optimal health. This belief primarily stems from culture and early epidemiological studies.

In recent years, however, experts have begun to change their perspective, suggesting that eating smaller, more frequent meals may be best for preventing chronic disease and weight loss. As a result, more people are changing their eating patterns in favor of eating several small meals throughout the day.

Those who advocate for eating small, frequent meals suggest that this eating pattern can:

While a few studies support these recommendations, others show no significant benefit. In fact, some research suggests it may be more beneficial to stick with three larger meals.

Here is what the research says.

Early epidemiological studies suggest that increased meal frequency can improve blood lipid (fats) levels and reduce the risk of heart disease. As a result, many experts advise against eating fewer, larger meals a day.

Over the years, some studies have supported these findings, suggesting that people who report eating small, frequent meals have better cholesterol levels than those who consume fewer than three meals per day.

In particular, one 2019 cross-sectional study that compared eating fewer than three meals per day or more than four meals per day found that consuming more than four meals increases HDL (high-density lipoprotein) cholesterol and lowers fasting triglycerides more effectively. Higher levels of HDL are associated with a reduced risk of heart disease.

This study observed no differences in total cholesterol or LDL (low-density lipoprotein) cholesterol. It is important to note, however, that this is an observational study, meaning it can only prove association, not causation.

Additionally, one review published in the American Heart Associations journal Circulation concluded that greater eating frequency is associated with a reduced risk for diabetes and cardiovascular disease, according to epidemiological studies.

There is a commonly held notion that more frequent meals can help influence weight loss. However, the research on this remains mixed.

For example, one study compared eating three meals per day or six smaller, more frequent meals on body fat and perceived hunger. Both groups received adequate calories to maintain their current body weight using the same macronutrient distribution: 30% of energy from fat, 55% carbohydrate, and 15% protein.

At the end of the study, researchers observed no difference in energy expenditure and body fat loss between the two groups. Interestingly, those who consumed six smaller meals throughout the day had increased hunger levels and desire to eat compared to those who ate three larger meals per day.

Although calorie intake was controlled in both groups, researchers hypothesized that those who consumed frequent meals would be more likely to consume more daily calories than those who ate less frequently.

Results of another large observational study suggest that healthy adults may prevent long-term weight gain by:

Moreover, according to the United States Department of Agriculture (USDA) Scientific Report of the 2020 Dietary Guidelines Advisory Committee, due to inconsistencies and limitations in the current body of evidence, there is insufficient evidence to determine the relationship between meal frequency and body composition and the risk of overweight and obesity.

Small, frequent meals are often touted as a cure-all for obesity. Many believe that eating every 2 to 3 hours can help boost metabolism.

Digestion of food does require energy. This is known as the thermic effect of food (TEF). However, it does not appear that meal frequency plays a role in boosting metabolism.

In fact, some studies suggest fewer, larger meals may increase TEF more than eating frequent meals.

Although evidence to support increased meal frequency in the general population remains mixed, several experts believe that eating small, frequent meals can benefit athletes.

According to the International Society of Sports Nutrition, athletes who follow a reduced-calorie diet may benefit from eating small frequent meals with adequate protein because it can help preserve lean muscle mass.

When prioritizing total daily calorie intake, limited evidence suggests that, in athletes, a higher meal frequency may increase performance, support fat loss, and improve body composition.

People who eat more frequently are more likely to have better diet quality. Specifically, those who consume at least three meals per day are more likely to have a greater intake of vegetables, greens, legumes, fruit, whole grains, and dairy.

These individuals are also more likely to consume less sodium and added sugars than those who consume two meals per day.

Similarly, another 2020 study published in the British Journal of Nutrition found that increased meal frequency approximately three meals per day is associated with higher diet quality.

Researchers found that snack frequency and diet quality varied depending on the definition of snacks.

Based on the presented studies, no substantial evidence supports one eating pattern over the other. Yet many of these studies also have limitations.

For example, there is no universally accepted definition of what a meal or snack consists of. This can have an impact on study outcomes.

With that said, both eating patterns can be beneficial as long the primary focus is on healthful eating habits.

A review published in Nutrition in Clinical Practiceshows that certain populations may benefit from six to 10 small, frequent meals. These include people who:

If your goal is to lose weight, it is important to be mindful of your portion sizes. Be sure to stay within your allotted daily calorie needs and divide them among the number of meals you consume.

For example, if you need 1,800 calories to maintain your weight and choose to eat six small meals daily, each meal should be around 300 calories.

Small, frequent meals often come in the form of ultra-processed foods and snacks that fall short in many vital nutrients your body needs. Thus, it is essential to focus on the quality of the foods you consume.

People who may benefit from three larger meals per day include:

Again, keeping diet quality in mind and prioritizing whole foods is essential. Fewer meals mean fewer opportunities to get in key nutrients the body needs.

While we do not have strong evidence to support the importance of meal frequency, substantial evidence supports the overall health benefits of following a well-balanced, nutrient-rich diet.

According to the Dietary Guidelines for Americans 20202025, a healthy diet should:

Evidence is mixed about the importance of food frequency. While there is no solid evidence to suggest that one eating style is superior to the other, both can offer health and wellness benefits if you follow a healthy eating pattern.

Thus, it ultimately comes down to personal preference and which approach works best for you. Additionally, if you have certain health conditions, one style may benefit you over the other.

As always, consult your healthcare provider before making any significant changes to your diet.

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Meal frequency and portion size: What to know - Medical News Today

Monsoon Diet: 5 Immunity-Boosting Fruits You Must Add To The Diet – NDTV Food

Posted: July 24, 2022 at 1:57 am

After suffering from the severe summer heatwaves, we all look forward to enjoying the monsoon season. And now the season has finally arrived, we look for the reasons to indulge in our favourite snacks with a piping hot cup of 'kadak chai' while enjoying the beautiful weather. Apart from this, there's one thing which we should never take for granted and that is our health. Monsoon season can really take a toll on your health, especially hampering immunity. So, it is mandatory to consume food that can make your immune system strong. A strong immune system can protect you from many unwanted diseases. Having said that, here we bring you a list of fruits that you must add to your diet to cope up with monsoon effects. Take a look.

Also read:Monsoon Diet Tips: 7 Low-Cal Fruits And Vegetables For Monsoon Diet (Recipes Inside)

According to the USDA data, jamun consists of 1.41 mg iron, 15 mg of calcium and 18 mg of vitamin C. Besides, this seasonal delight is also rich in antioxidants that help boost immunity and formulate collagen resulting in glowing skin. For more benefits of jamun and healthy recipes, click here.

You must have heard the very popular saying ''an apple a day keeps the doctor away'. Well, that's true! Apples are rich in Vitamin C and flavonoids called quercetin that help in improving the immunity, keeping any ailment at bay. To know more benefits of apples, click here.

This fruit is known for its juicy pearls and extraordinary taste. Besides, it is loaded with antioxidants that help improve gut-health and immune system as well. These are some factors that can also help you in losing some extra kilos. According to Celebrity nutritionist and life coach Luke Coutinho, pomegranate might help you detox better than green tea. You can read the complete detailed study, click here.

Bananas are high in Vitamin B6 that helps in keeping the immune system function properly. You can use this fruit as a base to prepare delicious smoothies and shakes. For more banana benefits, click here.

Besides plenty of fibre and potassium, pears are rich in Vitamin C and also contain anti-inflammatory flavonoids in their peels-so make sure you consume the skin for the super nutrient boost. Click here.

So, what are you waiting for? Stock up these seasonal treats and add them to the diet now.

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Monsoon Diet: 5 Immunity-Boosting Fruits You Must Add To The Diet - NDTV Food

Kate Moss Takes Her Place as the New Queen of Diet Coke in Leopard – W Magazine

Posted: July 24, 2022 at 1:57 am

When it was announced earlier this month that Diet Coke queen, Kate Moss, would finally be taking her well-deserved place on the Coca-Cola throne as the UK creative director of the diet variety, fans of the supermodel rejoiced. Long has Moss been a champion of the beverage, and after the position sat empty for a decade following Marc Jacobs stint in the role, Moss seemed like the perfect replacement. As for what she would do as the creative director, that part was unclear. I'm looking forward to inspiring fans and celebrating the brand's 40th birthday in style, Moss said in the brands announcement, which also stated that Moss would continue to showcase the positive attitude of Diet Coke drinkers, throughout the summer.

On Wednesday, Moss duties as the queen of the no calorie Coke became clear(er) when the model hosted an event at London's 180 The Strand. It was there that Moss unveiled four newly-designed cans, each of which were inspired by some of Moss most iconic looks from throughout the years. Of course, one of those cans includes a leopard motif, referencing the models love for the animal print. Its fitting, then, that for the event, Moss opted to wear a leopard print blouse, which she paired with black tapered trousers, a large black belt, and some gold sandals. She finished off the look with a lip color which can only be described as Coke red.

David M. Benett/Getty Images Entertainment/Getty Images

Unfortunately, it seems like Moss creative director duties only reach across the UK, meaning American fans will likely have to travel abroad if they want to get their hands on a Moss-designed can. But thanks to the wonderful world wide web, we can still enjoy her reign from here, and sip on our non-Moss Cokes as a consolation.

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Kate Moss Takes Her Place as the New Queen of Diet Coke in Leopard - W Magazine

Hopes rise that world’s first appetite-suppressant pill will help thousands lose weight safely – iNews

Posted: July 24, 2022 at 1:57 am

An appetite-suppressant pill being developed by scientists could help thousands lose weight safely with no obvious side effects, scientists say.

Experts have created a new protein that has safely reduced the weight of obese mice, rats and monkeys by up to 12 per cent in eight weeks.

The protein works by stimulating hormones that make you feel fuller and less hungry. It also boosts healthy gut bacteria that fight obesity by reducing the amount of fat absorbed by the body.

Developers hope to start testing the tablet in clinical human trials as early as next year.

Scientists say the protein, which is known as D3, although it has no relation to vitamin D3, can be turned into cheap tablets that could safely help thousands of obese people lose weight.

It is derived from human defensins proteins, or antibiotics, that protect against bacteria, funghi and viruses and can be produced in large quantities.

We are very excited about D3. Our research shows it has a great potential to be developed as an oral weight-loss drug, which will undoubtedly benefit society, said Professor Fangqing Zhao, of the Chinese Academy of Sciences in Beijing.

We are going to conduct clinical studies after some essential pre-clinical tests [on toxicity and finding a suitable material for the protein to bind with in the drug] perhaps with small-scale clinical results in one or two years.

The main advantage of D3 is that it can be taken orally, which can greatly improve the patient compliance. There are currently no appetite suppressants in a tablet form on the market. We hope to develop D3 as the safest and cheapest weight-loss drug.

D3 can not only suppress appetite, but also increase the abundance of the weight-loss bacteria Akkermansia muciniphila, a star bacterium that is thought to be strongly associated with lean body mass.

The study found the number of Akkermansia muciniphila increased about 100 times during the D3 treatment. It is unclear exactly how this bacteria helps a person lose weight.

However, a 2020 study in the journal Nutrition & Metabolism, that Professor Zhao was also involved in, concluded that it may play a decisive role in reducing the burden of obesity, via modulation of glucose metabolism and low-grade inflammation both of which are factors in obesity.

Experts in the field, who were not involved in the D3 project, welcomed the findings as extremely promising, while cautioning that the benefits have yet to be proved in humans.

This is an exciting novel study showing D3 acts to reduce obesity by stimulating the gut microbiome targeting healthy microbes like Akkermansia muciniphila, said Professor Tim Spector, of Kings College London, who runs the ZOE app, the worlds largest nutrition study and the worlds largest Covid study.

It may also work to reduce fat absorption and appetite. So far, it has only been shown to work in mice, rats and small monkeys but is a potentially very useful therapeutic if it also works in humans, as it doesnt need to be injected.

Professor Ted Dinan, an expert in the brain-gut-microbe axis at University College Cork, added: This is indeed an interesting series of studies. The weight reduction in the various animal models is impressive.

The fact that the gut microbiota is altered with increases in Akkermansia muciniphila strengthens the view that D3 has significant positive metabolic effects.

The weight-loss area is full of false positive findings in animals that fail to translate. The results are promising but require human replication.

If all goes well, however, Professor Dinan says D3 pills could be available for people to use in seven to 10 years.

The development puts its scientists at the forefront of fledgling field weight-loss pills and injections.

In the UK, just two anti-obesity medicine have been approved, neither of which is an appetite-suppressing pill.

They are orlistat, a weight loss pill that works by reducing fat absorption and liraglutide, an appetite-suppressing injection.

The US Food and Drugs Administration has approved three additional anti-obesity drugs but none of those are in tablet form while there are a handful of other promising trials of anti-obesity drugs that, as with D3, are at the animal-testing stage.

Among the drugs currently approved by the FDA for clinical use in the treatment of obesity, it seems that most of them have side effects. Common adverse reactions to these weight-loss drugs include gastrointestinal reactions, such as nausea and vomiting, Professor Zhao said.

Notably, no obvious side effects were observed in our study in mice, rats or macaques. But considering that our experiment was conducted only for 10 to 12 weeks, a longer experimentation period is needed for verification of the results, he added.

The study is published in the BMJ journal Gut microbiota.

Having demonstrated the safety and effectiveness of D3 in mice, rats and small monkeys, Professor Zhao and his fellow researchers are busy preparing a series of pre-clinical trials ahead of tests in people to see if it works as well in them.

These include tests to determine whether the new protein they have developed could be poisonous to humans and to work out what would constitute a safe, yet effective, dose.

The pre-clinical studies for drug registration require a long period of time, including druggability, pharmacological toxicology and pharmacokinetics, said Professor Zhao who is nonetheless hopeful of beginning small-scale human tests in the next year or two.

Druggability refers to finding the right molecules or drug material to successful bind to the D3 protein to produce a tablet that can hold together outside the body and break down inside it.

Pharmacokinetics, meanwhile, is concerned with the movement of drugs within the body.

If things go well, the scientists will conduct a series of human trials of various sizes in the next few years to demonstrate safety and effectiveness.

After that, they will seek approval from a regulatory probably the FDA in the US, which would typically be followed shortly after by the UK approval by the The Medicines and Healthcare products Regulatory Agency (MHRA).

If all continues to go well, a table could be available in seven to 10 years most likely on prescription for people with obesity.

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Hopes rise that world's first appetite-suppressant pill will help thousands lose weight safely - iNews

Weight loss of residents at care home in Walsall put them ‘at risk of harm’ – Birmingham Live

Posted: July 24, 2022 at 1:56 am

A damning inspection found residents lost 'significant' weight and were put at harm at a specialist dementia care home in Walsall. Anson Court Residential Home was given the lowest rating of 'inadequate' by the Care Quality Commission (CQC) which raised serious concerns about the safety, effectiveness and leadership of the service.

A report said the home, in Harden Road, Walsall, had been inspected in November last year and rated as 'requires improvement' but had deteriorated further since then. Among the concerns highlighted now were three people losing significant weight in six months, unsafe practices in moving two residents, people trying to get into others' rooms at night and a half-chewed tablet being found on the floor and handed to an inspector.

Despite the issues raised by the CQC, people and their relatives gave positive feedback about staff and the home, saying they were treated with respect and dignity. A spokesperson for Anson Court said they were disappointed with the findings of the report but were working to address concerns and improve services provided.

READ MORE: 'Marvellous' development to transform crumbling buildings in Willenhall

When discussing safety at the home, the report said: "Since our last inspection in November 2021, we saw three people had lost significant weight over the last six months. The provider had failed to identify the weight loss and no action had been taken to check people were not malnourished or the weight loss was being caused by other health conditions.

"This meant people were put at risk of potential, avoidable harm because any underlying health condition, contributing or causing the weight loss, had not been considered or referred for further consultation with health professionals, such as the GP or dietician.

"Prior to the inspection we had received information of concern relating to the moving and transferring of people who required the support of a hoist or similar equipment. Conversations with staff confirmed unsafe practices had been used to move two people."

It added: "A situation had developed in the home which had the potential to put people at serious risk of harm. Two people told us how unpleasant it was at night for them with people banging on their bedroom doors trying to get in. A relative told us, "It's like living on a knife edge" when they visited the home.

"A number of incidents had occurred and staff did not have the necessary knowledge and skills to support the people involved safely. One person found a half-chewed tablet on the floor and gave it to the inspector. It could not be confirmed what the tablet was, who it had been administered to or how long it had been on the floor."

Inspectors also concluded the home was not well led with records not always complete and care plan reviews being poor. In the areas of whether the services were caring and responsive, inspectors said they required improvement.

A spokesperson for Anson Court said: "Anson Court Residential Home is a long-standing member of the Walsall community and remains committed to the ongoing provision of safe, high-quality, person-centred care for all residents. Anson Court Residential Home has reviewed the CQC Inspection Report published on 16 July 2022.

"The home is disappointed at the findings of this report, however takes all concerns raised seriously and continues to work in consultation with the CQC and the local authority to address these. The home continues to receive support from expert healthcare consultants in shaping ongoing care quality improvements to continue to meet the needs of all residents."

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Weight loss of residents at care home in Walsall put them 'at risk of harm' - Birmingham Live

Innovative therapy for Type 2 diabetes management – Firstpost

Posted: July 24, 2022 at 1:56 am

T2DM therapy is primarily aimed towards controlling blood glucose levels, holistic management of the condition is the need of the hour

India is unfortunately known as the diabetes capital. Pixabay

According to the latest estimates, a whopping 537 million adults or 1 in 10 people are living with diabetes globally. India, unfortunately, is home to the worlds second-largest population of people with diabetes at 74.2 million. While Type 2 diabetes mellitus or T2DM, the most prevalent form of diabetes, is one of the most common health problems today, we often fail to take into consideration the seriousness of the disease. Compared to those without diabetes, people with this disorder are at a higher risk of developing several disabling and life-threatening health problems.

Uncontrolled Type 2 diabetes enhances the risk of complications

T2DM occurs when the body doesn't produce enough insulin or when it is unable to use the insulin it produces effectively. Since insulin is responsible for converting the sugar (glucose) in your food into energy, its insufficiency and underutilisation lead to high blood glucose levels. Patients with T2DM need to control their blood glucose levels since consistently high levels can lead to serious diseases that affect the kidney, eye, nerves, heart, blood vessels and brain. Nearly 0.6 million deaths in India are attributed to diabetes. Compared to individuals without diabetes, the risk of cardiovascular complications such as unstable angina (pain in the chest), heart attack, heart failure and stroke increases by 53 per cent, 54 per cent, 56 per cent and 72 per cent, respectively in those with T2DM.

Additionally, diabetes coexists with several other disorders, increasing the overall risk of complications. The combination of diabetes and obesity is termed diabesity and mortality risk in such individuals increases by 7 times. While weight gain is common in T2DM, the reverse is also true i.e. every kilogram gained increases diabetes risk by 4.5%. Obesity also affects the kidney with individuals living with obesity being 2.5 times more likely to suffer from kidney problems. Similarly, nearly 40 per cent of individuals with T2DM have kidney complications. Hypertension, itself a risk factor for heart disease, is also 2 times more common in those with T2DM than in individuals without diabetes.

Type 2 diabetes management in the current era of multiple comorbidities

Though T2DM therapy is primarily aimed towards controlling blood glucose levels, holistic management of the condition is the need of the hour. Though lifestyle changes such as weight control, appropriate diet and cessation of smoking and alcohol consumption can make a difference, most T2DM patients eventually need treatment with antidiabetic medications (ADMs). Though older agents such as sulphonylureas, insulin and thiazolidinediones help control blood glucose, they also result in side effects such as hypoglycaemia (glucose levels lower than normal) and weight gain which offset their beneficial effects.

The need to explore other avenues of treatment has led to the development of drugs such as sodium-glucose cotransporter-2 (SGLT2) inhibitors, dipeptidyl peptidase (DPP)-4 inhibitors and Glucose-like peptide (GLP-1) receptor agonists (RAs). GLP-1 RAs especially offer blood glucose control coupled with weight loss and lack of hypoglycaemia, tackling the twin hurdles of T2DM and obesity safely while reducing the overall risk of complications. However, their availability as injectables was a challenge for T2DM patients.

Making an innovative leap in comprehensive Type 2 diabetes management

The need to bridge the gap between comprehensive T2DM management and convenience led to the development of an oral form of the GLP-1 RA, semaglutide. Oral semaglutide provides patients with efficacy, safety, weight loss and minimal side effects, all in a convenient pill form. Clinical studies conducted with oral semaglutide affirmed its impact on blood glucose levels and weight loss (up to 5 kgs) along with cardiovascular safety. Moreover, the effect was greater than that seen with other ADMs. The product of 15 years of research, oral semaglutide offers a novel and efficacious option for the holistic treatment of T2DM, thereby improving patient outcomes.

The writer is MBBS, MD- General Medicine, DM- Endocrinology. Views are personal.

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Innovative therapy for Type 2 diabetes management - Firstpost

Surgery gave Rehoboth man the tools to lose weight – Coastal Point

Posted: July 16, 2022 at 2:05 am

Mike Killmon doesnt hesitate when he says Dr. Tarek Waked, MD, saved his life. The Salisbury, Md., native, who now resides in Rehoboth Beach, has been on a journey since 2020, when he decided that surgical weight loss was his best option to return to a healthy life.

He is an active figure in the entertainment industry, representing some of the top talent across the globe. The fast-paced and demanding nature of his job, paired with the shutdown during the COVID-19 pandemic, resulted in weight struggles and its related diseases. With additional health issues piling up by the end of 2020, he realized that he could not manage those struggles on his own and turned to weight-loss surgery to help.

I didnt have a roadmap before I met Dr. Waked, in terms of how to live a healthy lifestyle, he said. And its not just about food. Its a whole personal reset, reinvention. Its a process. Its trial-and-error. With Dr. Waked, I have a blueprint now for what works for me, thats customized to my lifestyle, life, to the work that I do.

His lifestyle transformation, like many bariatric patients, didnt change overnight with his gastric sleeve surgery. That is where he said board-certified surgeon Waked, Kim Hyatt, MPH, RD, LDN, and the rest of the Beebe Center for Weight Loss team helped him make permanent changes for the future.

You always hear people say weight loss surgery is the easy way out, because they think, OK, Im going to get the weight loss surgery and thats the easy way out. You know, everything from now on, its going to be so easy. And thats a huge misconception, said Waked. You know, I call it the healthy way out. Thats how it is, because you still have to put in a lot of work after surgery.

The surgery provides patients tools so that they are biologically equivalent to someone who doesnt struggle with weight. But Waked said one then must put in the extra effort after that.

You have to follow a healthy nutrition plan, Waked said. You have to be more active. You have to deal with all the stressors that you have in life. You have to watch which medications you take, a lot of them. Theres a lot of what you, as the patient, have to put into it. And I see that daily in my patients. They put forth a lot of effort. And I always say I do the easy part. The surgery is the easy part. You do the hardest part, which is, changing your lifestyle for the years to come after surgery.

Beebes Center for Weight Loss Surgery is led by Waked, an experienced surgeon who trained at the Mayo Clinic and has performed more than 2,000 successful weight-loss procedures.

The Center is designated as a Metabolic and Bariatric Surgery Accreditation and Quality Improvement Program (MBSAQIP) an accreditation recognizing centers that set national standards for care with quality and safety measures.

In September 2021, Christopher Manieri joined the center alongside Waked and Hyatt to make up the centers team.

Hyatt, a registered dietitian, guides bariatric patients through their pre- and post-operative period, which includes classes, support groups, and addressing any questions or concerns that patients may have along their journey.

Seeing the results

Once the surgery was complete, the real work began. Killmon said he understood that the surgery was just the beginning, and the tools to succeed were provided by the Beebe team to successfully lose weight.

It is this long-term relationship with his care team that helped him not only get back to a healthy weight, but also adopt and embrace meaningful holistic lifestyle changes that has permanently impacted his outlook on health and well-being. His Beebe team has collaborated closely with his fitness trainer, Eli Lynn, to provide a healthy balance of nutrition and a physical regime that has been paramount in his journey, its all about partnership and not isolated to a single surgery, or diet plan; Wakeds program is dynamic, multi-faceted, collaborative and long term oriented.

With Dr. Waked and with Kim, they are always available to talk, and its comfortable and its easy because they care, he said. Its rare, you know. I mean, before I started seeing Beebe providers, it was nearly impossible to get in touch with my physicians.

The Beebe team has taken the time to get to know him not only as a patient, but as a person to understand the unique challenges he will continue to face due to the nature of his work and associated lifestyle.

Rather than simply telling him to change, they have worked closely with him to come up with effective and simultaneous realistic plans that work for him and allow him to do what he loves without compromising his health.

With Dr. Waked and Kim, even though their schedules are chaotic and busy, it doesnt feel that way. Its very personalized, and I feel very privileged and Im sure that they make everybody feel like that, Killmon said. When Im in the office or talking to them, its genuine energy and it makes me want to be a better patient and it makes me want to live a better lifestyle its inspiring.

Mikes transformation isnt complete. It is a lifelong journey filled with ups and downs. In addition to the motivation from the Beebe Center for Weight Loss team, he draws upon his career experiences, too, for inspiration every day.

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Surgery gave Rehoboth man the tools to lose weight - Coastal Point

Guide to the Flexitarian Diet: What Is It, Benefits, and More – runnersworld.com

Posted: July 16, 2022 at 2:03 am

To eat meat or not to eat meat? Thats a question many people ask when trying to follow a healthy diet. For some, its a simple answerthose strictly vegan or vegetarian say no, and those who love steak, burgers, and more say yes. But for those who eat meat sometimes, the answer is a little more complicated. Enter: the flexitarian diet, a semi-vegetarian eating style, in which you eat plant-based most of the time and meat occasionally.

This diet can be a game changer for runners looking to enjoy the best of both worlds: eating meat and following a plant-based dieta pretty welcoming way of eating. To find out what works best and to help you master this approach, we sifted through the research and spoke with two registered dietitians including the one who coined the term.

This eating style imitates a vegetarian diet but allows for more flexibility, hence the name flexitarian (a combination of the words flexible and vegetarian). The diet encourages individuals to eat more plant foods while occasionally eating meat a few times a week. It was introduced in 2010 by Dawn Jackson Blatner, R.D.N, author of The Flexitarian Diet, who says she wrote her book because she wanted to eat a healthy diet similar to a vegetarian, but with a little more meat and a lot more flexibility.

I call it positive nutrition. Its more focused on what youre supposed to eat more of, and not so much about what youre cutting out, so thats the heartbeat of it. Its a pro-plant diet, not anti-meat, says Blatner.

As a flexitarian, the main goal is to eat more plant foods, so this means adding more fruits, vegetables, nuts, whole grains, lentils, and beans to your diet while still enjoying eggs, fish, red meat, pork, and poultry in moderation.

There are no hard and fast rules to practicing a flexitarian diet. Ultimately how you practice this diet will depend on how much meat you want to keep eating. But if youre looking for a few pointers on how to keep up with this eating style, heres how Blatner suggests you approach it:

First, as we mentioned before, think about eating more plant foods, and less animal meats. Also, consider cutting back on faux meats, sugary foods, and processed foods. Ultra processed foods, including plant-based meat alternatives, dont have as many natural nutrients as whole foods, Blatner says, so for flexitarians to maximize nutrition, its best to eat more whole foods.

To start the flexitarian diet, you dont have to cut any animal protein from your diet if you dont want to. Beginners can eat about 26 ounces of meat or poultry a week, which is the same amount recommended by The Dietary Guidelines for Americans for those who eat 2,000 calories a day and follow the Mediterranean diet. Its actually not saying eat any less than what everybodys supposed to eat, Blatner says.

Kicking up your plant intake (the goal of the diet), can be as easy as having fruit with your breakfast or as a snack throughout the day, Blatner says. And when making some of your favorite meals, consider swapping out animal protein for plant protein. Once in a while instead of putting chicken on your salad, maybe you put chickpeas. Instead of making a steak stir fry or chicken stir fry, maybe you do edamame or tofu, she recommends.

Once you get the hang of that, then advance to the next level and cut back even more on eating animal proteins. Advanced flexitarians eat about 18 ounces of animal protein each week, which is about six servings of a chicken breast (about the size of a deck of cards) or three 6-ounce filet mignons. Those Blatner considers to be flexitarian experts eat about 9 ounces of animal protein, which is about three pieces of chicken breast per week. But the key is to supplement animal protein with protein-rich plant foods to maintain a balanced energizing diet.

It never goes to zero because this is flexitarian vibes. But you can again, go up and down depending on what youre doing, Blatner says. Remember there arent any strict rules, so you can eat 26 ounces of animal protein one week and less the next. Its all about how flexible youre willing to be.

By now its clear the biggest benefit this diet has to offer is flexibility, but it isnt the only advantage. There are health and social advantages to practicing this diet, too.

Many people prefer this style of eating as opposed to vegan or vegetarian because it means theyll have more options to choose from when dining out or attending a catered event. This diet really molds to your lifestyle, so if you want to eat meat at a barbecue or baseball game you have the flexibility to do so, Blatner says.

Also, the flexitarian diet is a great starting point for someone whos transitioning to a vegetarian or vegan lifestyle. I like to encourage clients to start with the flexitarian eating pattern before making a 100% shift to a vegan diet to see what works, what doesnt and to make it more individualized to their lifestyle and nutritional needs, says Yasi Ansari, M.S., R.D.N., C.S.S.D., sports dietitian and national media spokesperson for the Academy of Nutrition and Dietetics.

In terms of health benefits, flexitarians can reap the same ones as vegetarians and vegans. When you add more plants to your dietwhether or not you decrease animal protein intakeyou can still benefit from eating a variety of fruits, veggies, and plant proteins, says Ansari.

For example, a recent study published by in American Heart Association-backed journal, Circulation linked eating more fruits and vegetables with lower mortality rates. Another study published in the International Journal of Cancer associated eating more fruits and vegetables with lower risk for breast cancer after studying the dietary patterns of a group of women for 30 years.

When it comes to comparing the flexitarian diet to plant-based diets, a study published in The American Journal of Clinical Nutrition found that flexitarians have the best gut bacteria. Researchers attributed this to the fact that a flexitarian diet is rich in fruits and vegetables containing dietary fibers and resistant starch that promote microbial diversity. Blatner says this can be very beneficial because gut bacteria helps improve regularity, digestive health, and immunity.

Also, practicing a flexitarian diet can be more environmentally friendly. A report published in the journal Nutrients found that replacing meat twice a week with fiber-rich pulses (or legumes) can have a moderate effect on the environmental sustainability of a diet. Researchers say this is because the more plant foods you eat, the greater the reduction in greenhouse gas emissions associated with food production.

While there are many ways you can benefit from swapping out animal protein for plant protein, there are limits. Due to this diets flexible nature, its important to note that all benefits will vary depending on how much meat, fruits, and vegetables you eat, not to mention other lifestyle factors that play a role in overall well-being like sleep and stress management.

The flexitarian diet is a great combination of two things every runner needs, Blatner says: carbohydrates and protein. That is much of what the flexitarian diet isits this great balance of carbs for fuel, and protein for strength that runners need, she says. So naturally runners can follow this diet while training.

Practicing this eating style, as opposed to a vegetarian or vegan lifestyle, can help runners met all their nutrition needsincluding necessary vitamins and minerals thanks to the uptick in plant eating and protein thanks to animal productswithout worry about taking any supplements.

By continuing to eat foods like dairy, poultry, fish, or red meat in conjunction with fruits and vegetables throughout the week, Ansari says, runners get nutrients like vitamin B12 and zinc, which are nutrients plant-based diets sometimes lack. Plus, this eating style can help runners eat more nutrients that both non-meat eaters and meat eaters alike lack. This includes iron, vitamin C, and magnesium.

The flexitarian diet can be a great way to eat healthy without giving up foods you enjoy, particularly if you like to have meat occasionally. Just be mindful and take into consideration how this diet will impact the foods you eat before, during, and after runs to avoid any pitfall like bonking or fatigue.

As with any diet, consider consulting with a registered dietitian to ensure that youre making the right nutrition decisions that will help you successfully fuel your training and daily activities.

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Guide to the Flexitarian Diet: What Is It, Benefits, and More - runnersworld.com

Intuitive Eating Is Not a Dietand Here’s How to Do It – GQ

Posted: July 16, 2022 at 2:03 am

Rules around dieting can be confusing. Is fat good, or bad? Are carbs? Youll find some people promoting diets only as a way to discover if you have a food intolerance. Others advocate for dieting as a means to achieve some sort of mental clarity or tap into more energy to get through the workday. Still others say to avoid dieting altogether, cautioning that diets are often temporary fixes. You get results because youre cutting out things, as registered dietitian Wesley McWhorter has told GQ. But diets are dichotomous: We lose weight in the short-term and gain weight in the long-term.

Yet for all the seeming confusion over how to diet, or whether to go on a diet at all, American adults continue to try following one specific eating regimen or another. According to data from the National Center for Health Statistics, about one-half of all adults in the U.S. try to lose weight every year.

But there is another way to go when it comes to changing up what youre eating in order to be, and feel, healthierone that doesnt require tapping into diet culture, constantly counting macros, measuring grams of protein, or checking your food against its score on the glycemic index. Its called intuitive eating.

Its OK To Be Hungry

As a term, intuitive eating comes from the title of a book published in 1995 by dietitians Evelyn Tribole and Elyse Resch. Its most basic tenet is this: Eat when youre hungry, and stop when youre full. Following a diet can sometimes lead people to stop trusting their bodys natural cues. Intuitive eating is intended as a counterbalance to that feeling.

The goal is to break free from cycles of chronic binging and deprivation, as well as the emotional consequences of those behaviors, and heal your relationship with food, as Ali Francis, an editor at Bon Appetit, wrote earlier this year.

Predicated on following your bodys biological intuition, rather than focusing on militant adherence to a strict diet, the intuitive approach is meant more as a long-term solution to how you eat, and why, instead of a regimen whose end goal is weight loss. And it seems to be on the rise among younger people: A survey from 2019 published by the nonprofit International Food Information Council showed that 49% of 18-to-34-year-olds already knew about intuitive eating.

Forget the Rules

All intuitive eating begins with a set of 10 principles, starting with Reject the Diet Mentality. At first glance these seem like the typical rules one might expect from a certain diet, although Tribole and Resch maintain these principles should be viewed more as general guidelines. The point is for people to read through them and pick out a few principles that might help them the most.

Its no surprise that the very first guideline counsels you to reject diet culture. Undoubtedly youve seen or heard foods labeled as either good for you or bad for you. (Of course, no one who practices intuitive eating is saying go load up a shopping cart full of processed foods.) Intuitive eating looks to flip the script. Diet culture might tell you a slice of pizza is only allowed on a cheat day; eating intuitively means that a slice of pizza isnt a cheat or a failure. There is some research out there, including one paper from 2015 that Francis cited, demonstrating that intuitive eating leads to lower psychological distress among people who try it out instead of going on a diet.

Should You Try It?

Other data that out there seems to show that eating this way can also lead to lower body mass index, as well as weight maintenance and possibly improved physical health indicators other than BMI, including improved blood pressure and eating behaviors. Still, research on intuitive eatings overall benefits compared to various diets is pending.

And, no doubt, for people with certain medical conditions, eating more strictly might be the way you have to go. For example, for those with diabetes, checking foods against the glycemic index can help keep your blood sugar under control.

But the other guidelines of intuitive eating that are included ought to sound familiar to readers of this columnand, indeed, come across as good, general ways to approach your meals. The second guideline tells you to honor your hunger: Eat when youre hungry, and eat until youre sated; by doing so, youll eat much more conscientiously and wont feel the need to binge. As Tribole and Resch write: Its what you eat consistently over time that matters.

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Intuitive Eating Is Not a Dietand Here's How to Do It - GQ


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