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Global Testosterone Replacement Therapy Market Forecast, by regions, type and application, with sales and revenue, from 2019 to 2024. – Med News…

Posted: November 19, 2019 at 3:46 am

According to a latest report published by Global Marketers Biz named as Testosterone Replacement Therapy Market offers data for the forecast period 2019-2024. A comprehensive research updates and data which includes following key aspects for the global Testosterone Replacement Therapy Market in terms of volume and revenue Visitor Demographics, Facility Size, Demand & Growth Opportunities, Global Industry Forecast Analysis and Revenue Source.

The Testosterone Replacement Therapy Market report offers in-depth analysis and insights into developments impacting businesses and enterprises on global & regional level. A detailed breakdown of key trends, drivers, restraints, and opportunities influencing revenue growth is presented in this research report. This study focuses on the global Testosterone Replacement Therapy market by share, volume, value, and regional appearance along with the types and applications.

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Market by Type/Products:

GelsInjectionsPatchesOther

Market by Application/End-Use:

HospitalsClinicsOthers

Market by Region:

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Global Testosterone Replacement Therapy Market Forecast, by regions, type and application, with sales and revenue, from 2019 to 2024. - Med News...

Article: Next phase of MD phosphorus regulation may be delayed another year – The Chesapeake Bay Journal

Posted: November 19, 2019 at 3:45 am

The Hogan administration is weighing a one-year delay in restrictions on fertilizing farm fields with animal manure after a Salisbury University professor said the state is not prepared to deal with the impact of the pollution-prevention regulation on Eastern Shore grain and poultry growers.

Memo Diriker, director of Salisburys Business Economic and Community Outreach Network (BEACON), told a Maryland Department of Agriculture advisory committee Friday that the state lacks the funding and infrastructure to haul away or treat the excess manure next year when 1,300 farms are to come under a regulation limiting how much phosphorus-rich animal waste they can spread on their fields.

Are we ready to make the transition now? Diriker asked at the conclusion of his presentation. Based on this, no.

The states Phosphorus Management Tool rule, adopted in 2015, aims to reduce the risk of polluted farm runoff by controlling how much manure farmers can use to fertilize fields. Phosphorus, which is essential for plant growth, is one of the nutrients contained in manure. But when it reaches local waterways, it feeds algae blooms and worsens the fish-stressing dead zone that forms in the Chesapeake Bay.

Farmers have traditionally relied on animal manure as a low-cost fertilizer to feed crops both nitrogen and phosphorus. But in some places, manure has been applied in larger quantities than crops can use. As a result, phosphorus has built up in the soil there and poses a continual risk for polluted runoff.

Soil tests have found that 20% of the states 1.1 million acres of croplands contain so much phosphorus that they need to be regulated. Although there are hot spots in practically every county, more than three-fourths of the acreage with elevated phosphorus levels is on the Shore, and more than half is in the Lower Shore, according to state data.

The Maryland regulation restricts or bars outright the application of phosphorus on fields where theres a risk that the nutrient will wash out of the soil into nearby streams and drainage ditches when it rains.

Farmers fought such restrictions for years, questioning their need and contending that the higher cost of commercial fertilizer could make farming uneconomical. Gov. Larry Hogan campaigned in 2014 on a pledge to block the regulation put forward by his predecessor, Martin OMalley. Hogan promptly withdrew the rule once he took office, but he reinstated it a month later under pressure from legislators and federal regulators. He lengthened the rules phase-in to seven years and pledged to put it on hold if it looked like farmers would be hurt by it. Farmers finally accepted the regulation, saying they trusted Hogan to look out for them.

So far, about 65,000 acres on 350 farms statewide have been affected by the restriction, which applied first to fields with the highest phosphorus levels in their soil. By the time the phase-in is complete on Jan. 1, 2022, the rule is expected to control manure use on about 228,000 acres on more than 1,600 farms statewide.

The state has set up a manure transport program that is hauling about 250,000 tons a year to other farms some even out of state where it can be safely spread on fields or put to other uses. Two-thirds of that waste comes from dairy farms in central and western Maryland, while the other third has come from Shore poultry growers.

The state provides $1 million annually to subsidize the transport, with another $400,000 contributed by poultry companies responsible for most of the 300 million birds raised there every year.

Starting Jan. 1, though, another 122,000 acres much of it on the Shore are slated to be covered by the regulations next phase. Salisbury Universitys Diriker told the advisory committee that the state transport program lacks funding to handle the additional manure, and there may be trouble finding enough trucks and drivers unless the states per-ton subsidy is increased. Theres also a shortage of short-term storage space for holding the manure until it can be hauled away, he said.

State officials have said theres ample farm acreage elsewhere in Maryland and even on the Upper Shore where the excess manure could be safely applied with little risk of runoff. But Diriker cautioned that there are competing demands for that land, so less is likely to be available than previously thought. Farmers are being offered lucrative payments to spread sewage sludge, also known as biosolids, from wastewater treatment plants, and some are also leasing acreage to industrial-scale solar projects. Some farmers who use commercial fertilizer now also are reluctant to spread manure on their fields, either because it requires different equipment or because theyre wary of the regulatory scrutiny that may come with it.

Those and other factors are expected to drive up the costs of transporting the excess manure. Diriker suggested the state might need to spend about $10 million over three years to ensure there are enough trucks, enough places to store the manure and spread it safely, and maybe also provide some financial help for farmers who'd have to buy more expensive commercial fertilizer instead to get the nitrogen their crops still need.

State officials have said the best long-term solution for the excess manure generated by poultry growing operations on the Shore is to develop viable alternative uses. MDA has awarded nearly $6 million to eight projects statewide over the last five years to try technologies for converting manure into methane and potentially marketable fertilizer byproducts. The results so far have been disappointing.

Diriker said, alternative uses are promising in the long-run, but the exact timeline is fuzzy at best. Until those technologies prove themselves, he suggested that transport would have to serve. If the needed investments are promptly forthcoming, he said, the state might be ready to handle the next big batch of farms in a year or two.

Colby Ferguson, government relations director for the Maryland Farm Bureau, questioned the wisdom of investing heavily in transporting manure around the Bay region or even out of the watershed, given the costs and uncertainties about how much land would be available.

To me, it makes more sense to use it where its generated, he said. Forcing farmers to give up manure for chemical fertilizer will deprive soils of needed organic matter, he added.

Jeff Horstman, executive director of Shore Rivers, one of three environmental groups represented on the 21-member advisory panel, voiced his frustration with the situation. The hurdles Diriker had laid out have long been known and frequently discussed, he said, yet little has been done to get ready.

Whats the messaging going to be if we delay this because we havent done what we needed to do for the last five years? he asked.

Even before the panel had met, environmental activists were pressing the Hogan administration not to hold up the rules next step.

The delay would be a serious setback in the Chesapeake Bay cleanup efforts, and we urge Gov. Hogan to reject the proposal, said Betsy Nicholas, executive director of Waterkeepers Chesapeake. It couldnt come at a worse time, when Maryland and all the other Bay states are behind in their pollution reduction efforts.

Hans Schmidt, assistant MDA secretary, acknowledged that the phosphorus rule is part of Marylands Bay cleanup plan. But a one-year delay in the rules phase-in means it would take full effect in 2023, he said, which is still two years ahead of the 2025 deadline for taking all steps needed to meet the nutrient reduction goals set by the Bay pollution diet.

Schmidt also noted that in the previous two years, the regulation took effect for those fields with the highest phosphorus levels. Those fields slated to be phased in next have lower, though still potentially problematic, levels.

Many on the advisory panel sounded sympathetic to delaying the phase-in for a year. But a motion to recommend the MDA do so failed on a tie vote. Some members said they were reluctant to back a delay until they had discussed how to deal with the impacts on farmers.

The panel instead voted to meet again on Dec. 13 and try to come up with specific recommendations for what the state would need to do now to get ready in a year, should there be a delay.

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Article: Next phase of MD phosphorus regulation may be delayed another year - The Chesapeake Bay Journal

3 strategies to stay loyal to your diet when dining out – Williston Daily Herald

Posted: November 19, 2019 at 3:44 am

The right diet is an essential component of a healthy lifestyle. Once people get into a routine, maintaining a healthy diet can be simple. However, when such routines are interrupted, such as on nights out on the town, it can be much more difficult to stay the dietary course.

Dining out is a great way to discover new foods. But when diners arent careful, dining out can be detrimental to their overall health. According to the American Heart Association, portion sizes in fast food and sit-down restaurants have gotten considerably bigger over the last half-century. Many restaurants now list calorie counts on their menus, but its easy to overlook such information and overindulge in a delicious meal while engaging in conversation. Thankfully, the following three strategies can help diners stay true to their diets while dining out.

Perhaps because theyre shared with fellow diners, appetizers tend to be overlooked when counting calories while dining out. But some appetizers, such as those that are fried or served with rich, creamy sauces, can be loaded with calories. That matters even if diners dont intend to eat a lot before their entres arrive. When choosing a first course, EHE Health, a healthcare provider that emphasizes the power of preventive care, opt for a broth-based soup and/or a salad with dressing on the side. Both options are low in calories but still satisfying.

2. Learn your menu lingo.

Before booking a reservation, take to the internet to find a restaurant that offers healthy fare. The AHA notes that menus may provide certain clues indicating their meals are healthy. Look for menu items described as light, fresh, fit, skinny, and so on. Meals described in such terms tend to be low-calorie options that are steamed, broiled, baked, or cooked in other healthy ways. When reading menus, EHE Health advises against choosing foods described as fried, breaded, buttered, or stuffed.

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3. Say so long to certain foods.

Adults who dine out infrequently may not be adversely affected by the occasional indulgence in unhealthy fare. However, people who routinely dine out may need to be more selective, as certain foods, when eaten regularly, can increase a persons risk for high blood pressure, high cholesterol and other ailments. When dining out, the AHA advises diners to skip certain foods, such as bacon; salty meats; salty sauces, such as soy and teriyaki; French fries; white bread; white rice; and refined pasta, which is high in calories and low in fiber.

Dining out need not compromise a healthy diet. With a few simple strategies, diners can hit the town without derailing their diets.

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3 strategies to stay loyal to your diet when dining out - Williston Daily Herald

Keto diet and constipation: What to know – Medical News Today

Posted: November 19, 2019 at 3:44 am

The ketogenic diet, more commonly called the keto diet, involves a severely restricted carbohydrate intake. People who follow the keto diet compensate for this reduction in carbohydrates by increasing their intake of high fat foods and eating moderate amounts of protein.

These dietary adjustments can sometimes cause mild constipation. Keep reading to learn more about the keto diet, including how it may cause constipation and how to treat it.

When people think of carbohydrates, they often picture grain-based foods, such as bread and pasta. Although it is true that eating too many simple carbohydrates, such as refined sugar, can negatively affect people's overall health, carbohydrates exist in both healthful and unhealthful foods.

The main types of carbohydrates in food include sugar, starch, and fiber, which are present in fruits, vegetables, and grains.

The term carbohydrate refers to a group of molecules that cells can break down into a simple sugar called glucose.

Glucose acts as the body's primary source of energy because cells can easily convert it into adenosine triphosphate (ATP) through a process called glycolysis.

People who follow the keto diet consume very small quantities of carbohydrates, usually limiting the intake to less than 50 grams (g) per day. This restricted intake means that their body will need an alternative source of energy.

In the beginning, the body will tap into its glycogen stores. Glycogen is a larger, more complex form of glucose that the body metabolizes after it burns through all of the readily available glucose.

When the body has exhausted its glycogen stores, the liver starts converting fatty acids into water-soluble molecules called ketone bodies. The cells can use these ketone bodies as an alternative source of energy when glucose is unavailable. When this happens, the body enters a state of ketosis.

Unfortunately, keto diets have their downfalls. People may find it difficult to sustain an extremely low carbohydrate diet for a long time. The transition into ketosis can also cause some undesirable side effects that may discourage people from sticking to the keto diet.

Aside from fatigue and headaches, people may experience uncomfortable gastrointestinal (GI) symptoms. According to one large scale study on the use of keto diets to treat childhood epilepsy, nearly 50% of children experience the following GI symptoms during the first few weeks of starting a keto diet:

People who follow a keto diet may experience mild constipation that lasts a few days to a few weeks.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, people who have constipation often experience one or more of the following symptoms:

Reasons why someone might experience constipation while on a keto diet include:

Drastic changes to a person's diet can negatively affect their digestive system and even cause symptoms, such as nausea or constipation.

The body needs time to adjust to a diet. Gradually transitioning to a low carbohydrate diet over a few weeks may help prevent undesirable digestive side effects.

People who follow a keto diet usually consume 2050 g of carbohydrates per day. This amount is much lower than the recommended daily value of 300 g of carbohydrates per day.

Although people can benefit from limiting their intake of simple carbohydrates and processed foods, keto diets restrict all types of carbohydrate, including those present in high fiber fruits, vegetables, and grains.

The digestive system cannot break down fiber, so it stays in the GI tract and adds bulk to stools by drawing water into the intestines. This added bulk and water helps keep stools soft and bowel movements regular. Without fiber, constipation may be more likely.

The side effects that occur when people transition to a keto diet should clear up once the body adjusts. However, these side effects may discourage people from continuing the diet.

People who experience persistent constipation or have just started a keto diet may wish to consider the following treatments to manage their symptoms:

Read about 38 healthful high fiber foods here.

If a person's constipation does not improve after implementing these lifestyle and dietary changes, they can try using a low carbohydrate laxative, such as polyethylene glycol (MiraLAX).

Fiber supplements can also help relieve constipation. However, these products may contain carbohydrates, which could impair the body's ability to maintain ketosis.

People should speak with a healthcare professional before starting a new medication or supplement.

The transition to a keto diet can result in symptoms that resemble those of withdrawal, such as confusion, irritability, and increased sugar cravings.

The normal balance of electrolytes and other minerals changes when the body stops using glucose as its primary source of energy and starts converting fat into ketone bodies.

This imbalance can lead to flu-like symptoms, which people often refer to as keto flu. Some of these symptoms include:

The following tips may make the transition to a keto diet easier by lowering the risk of side effects, such as constipation and keto flu.

When switching to a keto diet, people may find the following steps helpful:

A keto diet has several potential health benefits, but it does come with risks, including constipation.

With a careful transition to a keto diet for example, gradually reducing carbohydrate intake, staying hydrated, and including high fiber foods in the diet people can avoid this.

If constipation or other adverse effects of the keto diet persist, a person should see a doctor.

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Keto diet and constipation: What to know - Medical News Today

‘Put him on a diet’: Mom says she’s appalled by day care employee’s note about her 5-year-old son – WBAL Baltimore

Posted: November 19, 2019 at 3:44 am

A Texas woman is furious after she said she found a bullying note inside her 5-year-old son's lunchbox that a day care employee had written.She told KTRK-TV that she's sent her son to Rocking Horse Day Care in Houston for three years without any issues, until now.The mom said she recently changed her son's diet and wrote a note to workers, saying, "Please tell my son that his mommy loves him so much and that I'm thinking about him."Instead, that note came back home with another note written on the bottom."No! Put him on a diet and go away!" it said."I do everything in my power to build my son up and make him feel good about himself because he is amazing," the mom said.A day care employee who admitted to writing the note was fired, the TV station reported.Watch the video above to learn more about this story.

A Texas woman is furious after she said she found a bullying note inside her 5-year-old son's lunchbox that a day care employee had written.

She told KTRK-TV that she's sent her son to Rocking Horse Day Care in Houston for three years without any issues, until now.

The mom said she recently changed her son's diet and wrote a note to workers, saying, "Please tell my son that his mommy loves him so much and that I'm thinking about him."

Instead, that note came back home with another note written on the bottom.

"No! Put him on a diet and go away!" it said.

"I do everything in my power to build my son up and make him feel good about himself because he is amazing," the mom said.

A day care employee who admitted to writing the note was fired, the TV station reported.

Watch the video above to learn more about this story.

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'Put him on a diet': Mom says she's appalled by day care employee's note about her 5-year-old son - WBAL Baltimore

Ryan Culberson Reveals Whether He and Briana Make Their Kids Follow the Keto Diet – Bravo

Posted: November 19, 2019 at 3:44 am

Ryan and Briana Culberson believe in the Keto Diet. (Even if, uh, not everyone does.) The Real Housewives of Orange County son-in-law and daughter have lost a significant amount of weight by following the high-fat, low-carb eating plan, and Ryan often uses his social media feed to post recipes and tips pertaining to the controversial diet.

In the past, the North Carolina dad has even shared Keto-friendly recipe ideas for the whole family. So, does this mean that the two sons he shares with Briana, Troy and Owen, also follow the diet?

Ryan addressed the question with a recent Instagram post. In his Stories, he showed off a family dinner of steak, veggies, and cheesy cauliflower rice. Mommy and daddy dressed their meat with Primal Kitchen Steak Sauce, which has no sugar and is labeled as Keto-friendly.

However, the kiddos got a slight variation on their plates."Kids aren't strict Ketoso they get Mountain Primal," Ryan wrote, sharing a snap of Sweet Whiskey BBQ Sauce. Take your peek at the saucy dinner for four, below:

And by the way, if that cheesy cauliflower rice looks good to you,this is the recipe Ryan used.

The Feast is Bravos digital destination serving culinary inspiration and essential food news. Like us on Facebook and visit daily for diet and wellness trends, kitchen hacks and tools and the buzziest celebrity, chef, and restaurant happenings you need to know about right now.

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Ryan Culberson Reveals Whether He and Briana Make Their Kids Follow the Keto Diet - Bravo

Benefits And Disadvantages Of A Low Carb Diet – Kagay An

Posted: November 19, 2019 at 3:44 am

Low carb diets are diets that restrict the consumption of food that has lots of carbohydrates in them. Pasta, white bread, rice, and potatoes are good examples of food that contain a high amount of carbohydrates in them. If you want to lose weight, then you can go for a low carb diet.

Do be advised that before doing any exercise or maintaining a diet, always ask your doctors first if youre able to safely do your health routines. Here are some benefits and disadvantages of a low carb diet to help you learn more:

A low carb diet is excellent for people to lose weight. Excess carbs in the body get turned into fatty acids which then become adipose tissue. Low carb diets also lead to appetite loss, which means you dont eat as much.

Since youre cutting out carbs, a high protein diet is needed to meet your daily needs. Eating the best protein bars for low carb diet is ideal to keep you full, while at the same time, helping your body build muscle.

Not only do carbs turn into fat, but they also become glucose for the bodys energy needs. However, too much glucose can be bad for you. Too much of it can lead to metabolic disorders such as diabetes. A low carb diet ensures that you only get the daily amount of carbs needed by your body.

As mentioned earlier, a high protein diet best goes with a low carb diet. However, overconsumption of proteins can make the kidneys work harder to excrete the waste products from protein. Prolonged stress on the kidneys can lead to renal failure.

Low Carb diets often cause constipation. Most of the food that has high carbs also have fiber in them. Cutting out these foods also leave out fiber. Fiber is an important nutrient in the body that helps excrete waste. Fluid imbalances due to low carb dieting also contribute to constipation.

Most of the time, a lot of people fail to maintain a low carb diet. This diet is often bland because it also leaves out sodium. Its also stressful for some people to plan out a low carb diet as they have to get the right amount of food right.

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Benefits And Disadvantages Of A Low Carb Diet - Kagay An

Maximise Potential by Shyam Ramanathan Get the Most out of yourself – Thrive Global

Posted: November 19, 2019 at 3:44 am

I have written a book titled Maximise Potential which has everything I have learned on leadership, management, success, happiness, personal development, life, time management and few book reviews. You can download it for free here. Maximise Potential. It is a collection in one place of all the blog posts across topics over the last few years. Below is one of the chapters on goals.

The first step to understand about success is that it is not a destination but a wonderful journey that never ends. The best definition of success I have come across is by Earl Nightingale Success is the progressive realization of a worthy ideal/goal. It is the process thats actually exciting. Most of the times once we reach goals like getting the promotion or losing the weight we cant keep up momentum but it is the process that actually keeps us energized. Once we achieve our goals we feel good for that moment but in order to keep that feeling ongoing we need to keep setting new goals. The important thing to remember is that goal setting is a lifelong activity and it does energize our lives. People talk a lot about dreams but there has to be a distinction between outrageous dreams and dreams that ignite. I can have a dream to be the greatest tennis player that ever lived but that dream is surely not going to be realized and it is very much outrageous. I think when we speak about dreams the first step we should clarify is whether it is aligned with our abilities and has a timeline associated with it. Running a marathon could be a worthwhile dream for me and something within my capability though it would require tons of training and will be a BIG stretch for me.

Jim Collins coined the term BHAG (Big Hairy Audacious Goals) in his blockbuster book Built to Last 20 years back and he said a lot of the visionary companies set BHAGs that energized the organization. I think goals for personal life can do the same for us energizing our lives and increase passion. The starting point of the success journey is to craft a personal mission statement and back that up with a powerful vision supported by purposeful action.The best example of a BHAG is this nation should commit itself to achieving the goal, before the decade is out, of landing a man on the moon and returning him safely to the earthby John F Kennedy. He made that statement on May 25th1961 and it was still a valid BHAG even after his untimely death. It is over 50 years old but the beauty lies in its simplicity and clarity. BHAGs cannot be vague..This just goes to show the power of a BHAG. It doesnt matter what the BHAG is but that you have a BHAG. There is also a lot of merit in having a personal mission statement. My personal mission statement is to maximize my potential and help others maximize theirs. The action I take towards this mission is to read continuously on leadership, management, business and then share insights on what I have learned through blogs. This gets me excited to read books that are tough and that I may not read normally. Another thing that is important to set is have a core set of values that you can live by. Values could be dedication, integrity, honesty, passion,.Again writing down a personal mission statement and clarifying our values will surely add purpose to our lives.

It is important to remember that goals are not resolutions. Once a new year starts most people start setting resolutions like Iam going to stop eating sugar, Iam going to lose weight, etc. Personally I dont set resolutions as I feel having goals with a burning desire is more effective. Research has proven that most people break their resolutions within a month of setting it. This is because we keep mentioning the things we wont do rather than the benefits it would provide. A better resolution could be I want to be super fit so that I can be at my best all day long and feel energized throughout ultimately leading to a longer life full of energy, contribution and happiness. As you can see this is a much more energizing message and probably can help us be on track more than resolutions. Finally with respect to maintaining our proper weight it is useful to remember that there is no quick fix. It is only daily action performed consistently over a long period of time that will produce desirable results. We have to be in it for the long haul.

Finally goals have to be in writing. As it is mentioned often Goals not written down are merely wishes. A wish is a goal without any energy. As Harvey Mackay says A goal is a dream with adeadline. Setting short term goals in bursts of 90 days really sets our life on track. Backing that up with long term goals like 5 years from now and 10 years from now will set us on the path towards the journey of success with the purpose and vision required to keep us spirited throughout. I have read that all top achievers write their goals down, read/review their goals on a daily/weekly basis so that it is always in the front and center of their lives. There are two theories on sharing goals. One says that keep your goals confidential and another says sharing them will put the necessary pressure to complete them. I think financial goals, personal goals related to family should be confidential but if you have goals like I want to exercise 5 times a week it may be best to make that public in which case it puts more onus on you to follow through. The example of Thomas Edison is often sighted where he would call a press conference to talk about his new invention/innovative breakthrough long before it was ready and then go to work to make that a reality..This puts pressure on him to deliver and he did deliver BIG TIME indeed.

We can feel satisfied once we reach our goals but the only way we can truly stay happy/excited is to keep setting more goals that stretch us and the process of setting goals and proceeding on the journey of success provides the real meaning to life. Finally we will encounter problems along the way on our journey. The way to overcome that is to go back to our mission, vision and values. Another trick I came across recently is to ask the10/10/10 question. Will this matter 10 minutes from now, Will this matter 10 months from now, Will this matter 10 years from now? This really clarifies what is truly important to us. Think BIG, Burn your boats, Set BHAGS, take action and go forward confidently in the direction of your dreams. I wish you a fun filled, happy, excitinggoal oriented success journey that never ends.

Thanks for reading this post. Here is the link and you can download it for free here. Maximise Potential. I would love to hear your feedback.

The views expressed here are my own and do not represent my organization.

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Maximise Potential by Shyam Ramanathan Get the Most out of yourself - Thrive Global

Solved by Science #5: Why don’t microwave meals fill you up? – North by Northwestern

Posted: November 19, 2019 at 3:44 am

Sophia and David talk about microwave meals, intermittent fasting and the best stir fry order at Plex East. Content warning: mentions of calorie counting. We recommend talking with a doctor before making any major changes to your diet.

Sophia: Hello, hello, and welcome to Solved by Science, the show where we answer all the questions that keep you up at night. I'm your host, Sophia, and today I have my friend David with me.

David: Hi, I'm David. I am a sophomore studying journalism at Northwestern. I'm an assistant managing editor for North by Northwestern with Sophia, and I'm very excited to have some questions answered. We also co-host another podcast together. It's called Second GenerAsian. It's really cool. You should check it out.

Sophia: It's really great. Listen to us, and also our friend HJY. Anyway, so I'm here to answer one of David's questions.

David: Freshman year, I would eat a lot of microwave meals because you know, I was lazy. I didn't really want to leave the dorm. One thing I noticed is microwave meals and other very cheap food items never really filled me up. I would eat a lot, and it would just feel like my stomach was still empty. I don't know much about how food or science or anything works, but to me, it's like if I'm eating calories, shouldnt I have the same amount of energy from those calories? I mean, obviously, like you're not getting nutrients, which I might have just answered my own question there. But yeah, I was wondering why don't microwave meals fill me up?

Sophia: Well, we can talk about that more. You did touch a little bit on it. So we can talk about some empty calories and sugars versus complex carbs, that kind of thing. But first, I'm going to talk a little bit about hunger. So, when you feel hungry, that's usually when your blood sugar and insulin levels are dropping. And then that releases ghrelin, which signals hunger. You feel full when you eat, and then your fat cells release leptin to let your body know that you're feeling full. And a lot of this communication happens with the hypothalamus, which is a structure in your brain, and it plays a big role in releasing hormones. Back to your question, why don't microwave meals or ramen, I guess fill you up? I'm more of a ramen fan than the microwave meal.

David: Yeah, I mean, they're all in the same wider category to me.

Sophia: They're all the same college student is too lazy

David: Yeah, exactly.

Sophia: Only has a microwave in their sad CRC dorm room.

David: Right.

Sophia: Let's start by talking about empty calories. You mentioned that you weren't getting any nutrients. So a lot of these foods, like microwave meals, don't have too much nutritional value, at least the ones I'm eating. I was eating a lot of ramen and mac and cheese last year. What were you eating?

David: Literally the same thing.

Sophia: Yeah, some things like, I don't know, Trader Joes, might have a little bit more.

David: Doubtful, honestly.

Sophia: But Kraft Mac and Cheese, not it. So these don't have any nutritional value or vitamins, and they're usually full of fat and sugar. So none of that is really great for you. And there's also a difference between sugar and simple carbs versus complex carbs. So simple sugars don't take a lot of time to digest. So things like ramen, mac and cheese. I know you were eating other microwave meals from H Mart.

David: Yeah, I would eat a lot of the Korean like porridge type meals like congee. It was all very similar to me, like in terms of how I would feel afterwards. It's just like not great.

Sophia: So they don't take a ton of time to digest. So what happens is your glucose levels rise super fast, and then when you crash, it makes you feel irritable. So you should eat other things that keep you full for longer because it slows down the absorption of glucose into your bloodstream. So things that keep you full longer: fiber, I'm sure you've heard that before.

David: Yes.

Sophia: And then things like ramen or mac and cheese have a ton of sodium in them. And your body retains more water when you're eating a lot of salty things, and you feel bloated. So that might also be part of why you feel really gross afterwards.

David: Right. Yeah, I mean, after I would eat like a microwave meal, or you know, some kind of cheap, quick meal that I don't have to leave the dorm for, I felt so bad that it's like I might as well have just left the dorm and gone to a dining hall and gotten real food.

Sophia: See when I eat microwave meals or ramen, what I usually do is like if I do it for dinner, I'll bring back veggies from the salad bar, so I feel less bad about it.

David: Yeah, to me, that defeats the purpose. You know, it's if I'm already there. If I'm going to bring home like veggies, or ingredients to supplement a microwave meal, I might as well just bring home leftover food and eat that.

Sophia: That's true, but sometimes you just want some ramen.

David: It's like a snack to me. It's not like food food.

Sophia: Anyway, something else I'm interested in with you and food is intermittent fasting.

David: So over the summer, I started intermittent fasting because I was on a pretty busy schedule, and I didn't have time to eat breakfast. And so basically, I would not eat before noon. And so once I got back from a study abroad program, I still kept it up because I found myself not getting hungry before 12 as long as I kept up the fast. If I kept it up for a couple of weeks, eventually Id get to a point where I literally just don't get hungry at a certain point. I only eat between 12 and 8pm. The only time I find myself getting getting hungry is if I like break the fast or I kind of have a cheat day, then I'll get more hungry the next day. My logic behind it is that if I'm not hungry, or like my body doesn't tell me that I need food, what's the point of eating?

Sophia: Are you doing it to like lose weight or be healthier or...

David: Yeah

Sophia: Was it just a you realized you didn't get hungry type of thing?

David: A lot of it was weight loss. I've just heard it's good for you. I'm eating like plenty of food. It's not like I'm starving myself. I haven't gotten out of shape, really, at least not the way that I did last year, freshman year when I would just gorge myself all the time. I'm being a lot more reasonable about the food that I eat. Because I think intermittent fasting and only eating two meals a day kind of gives me a lot more flexibility within those meals. I can eat whatever I want.

Sophia: So I know at the beginning of the year, you were also calorie counting a little bit. Did you notice that you were eating less calories because you're eating two meals or are you eating more during those meals?

David: I think it's just like it's easier for me to hit my target, which I mean, I still kind of do, I just I'm not as diligent about tracking it. I found that the meals that I would be eating anyway are just the right size to get me to my calorie target. If I eat them twice a day, obviously like the thing that I've been eating a lot of lately is Plex East stir fry, which is about 900 calories and if my targets 1800 calories that I just need that twice a day and I'm right on target. That's very convenient portion size wise.

Sophia: Do you usually go to Plex twice a day? Because Im always at Allison. I do want to get stir fry sometime.

David: You should.

Sophia: So let's do that.

David: I got literally get Plex stir fry twice a day.

Sophia: What's your recommendation for Plex stir fry?

David: They just added sweet chili sauce, and it slaps. It's so good. My go-to at the start of the quarter was chicken and brown rice. Lately, I've been getting like pork and noodles. You gotta like be a bit creative with the sauces, because they have the sweet chili sauce. But if you had a little bit of the soy sauce or like the Szechuan sauce, it's pretty good. You can have some versatility. You know, I put a lot of scallions, a lot of onions, a little bit of bell peppers. Gotta heap the garlic on because I'm Filipino. We love garlic. With that, it's just because it's pre-portioned, I don't get out of control with getting too much food because I feel like I have bad impulse control.

Sophia: I should probably start doing that because I also have bad impulse control. So you said that part of the reason you were intermittent fasting was to lose weight. So that's a big reason why people do that. And the reason why I asked about your calorie counting is that one thing that it does is that just because you're restricting your eating hours, you are cutting calories by eating less of the time. Or at least some people do that. Some people might just end up eating the same amount in a smaller period of time. What you're doing is called a restricted eating window. This is where you have a limited time where you can eat, you might eat just one meal a day or two or three times. You're doing eight hours. I think that's pretty common for intermittent fasting.

David: Its a pretty standard starting point. Sometimes I won't eat exactly at 12, like Ill eat at one or two, and I won't eat at 8, I'll eat at 6 or 7. So it sometimes does get restricted tighter than that.

Sophia: And the other type of intermittent fasting is called alternate day fasting. So some days you would eat more and some days you would eat less. So this is also called calorie cycling. And you can fast every other day, two days a week, stuff like that. Kind of whatever works for you. I feel like intermittent fasting is pretty flexible and depends on the person. So another reason why this might promote weight loss is because it reduces your insulin levels and your fat cells are also burning more, and I think that's also the premise of the keto diet, but I don't really know much about the keto diet.

David: Keto is just like very high fat, very, very low carb, medium protein. It's good in theory, it's just I couldn't do that, because I think with the options available at dining halls, it's not super conducive to maintain keto on a dining plan. I feel like calorie counting is probably your best bet; you can eat a lot of different things within your window of calories. It's just as long as you don't overeat.

Sophia: Intermittent fasting might also increase the hormone norepinephrine, which boosts your metabolism. So more calories burn, and I need to start burning calories because I don't exercise here.

David: I tried to do that. But you know, we all get lazy as time goes on.

Sophia: So don't intermittent fast if you have conditions like diabetes, if you're pregnant, if you have an eating disorder. I feel like I say this every episode: I'm not a doctor. Don't ask me for medical advice. If you're trying a new diet, maybe talk to a medical professional. So there you have it. Some stuff about food, my favorite topic in the world and intermittent fasting. Do it safely. Talk to a doctor. So that wraps it up for today. If you want more information, check out the transcript down below for sources and other fun links and subscribe to this podcast for more Weird Science things, our intro and our true music is Eve by Dee Yan-Key which we use under Creative Commons Attribution license. I'm Sophia.

David: I'm David.

Sophia: Thanks so much for listening. This is NBN audio.

David: I want to emphasize I'm not starving myself. You shouldve seen me at all-you-can-eat KBBQ last Saturday. Holy shit. I was going at it.

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Solved by Science #5: Why don't microwave meals fill you up? - North by Northwestern

Put your mind to it – Deccan Herald

Posted: November 19, 2019 at 3:44 am

Physical fitness is the first requisite of happiness, believed Joseph Pilates,creator of the worldwide popular exercise system known as pilates.This holds true even more so today as our lifestyles increasingly includeexperiential activities and adventures that challenge our physical and fitness levels.

So how does pilates fit into our lives?Outdoor activities such as hiking, trekking, biking, and various sports have becomepopular alternatives or add-ons to indoor workouts for many fitness enthusiasts.Holidays based on activities such as water-sports, safaris and more have gainedmuch popularity, too.All these require a person to have a certain level of fitness that is not just based onconventional definitions of size or speed of muscle. To enjoy these activities safelywith minimal stress, requires our bodies to have a strength based on good control,strong core, balance and stability.And, that is where an integrated total body exercise system like pilates comes in.Because all of the above, and more, are the focus of a well-programmed pilatesworkout.

What is pilates about?

Joseph Pilates is believed to have been way ahead of his time in his understanding ofmovement and exercise, as applied to our bodies.This, over 100-years-old, exercise system was called Contrology by Joseph Pilates,during his lifetime. A very apt name as the essence of pilates is controlled, precisemovement.

In recent years there has been an alarming increase in the number of cases reported due to workout-relatedstress and injuries to the body resulting from the many workout programmes beingoffered for strength, weight-loss, mind-body focus, flexibility, sports etc. Theprevailing trend of creating a competitive environment, re-enforced by peer pressureand group psychology has people attempting to push limits of strength, endurance,and speed beyond their capabilities or with lack of professional guidance.

Pilates as a stand-alone fitness programme creates a balance of strengthwith mobility while integrating endurance, muscle toning, and impacting injury-prevention. As a whole, resulting in better posture, stronger core, and awell-balanced muscular system.

The mind-body focus through these workouts builds a body awarenessthat enables a person to move better and stronger whether you arerunning, playing a sport, or doing daily-living activities.

Thats what makes pilates a total body integrated workout programme that bringstogether varied fitness and workout goals.

More than just fitness

The scope of pilates goes beyond being just a fitness workout.Pilates, as part of the training regimes of professional athletes andsportspersons, helps enhance performance and has a significant impact on injury prevention.

The springs-based resistance training pilates equipment is used in rehab andsports injury clinics across the world.When adapted for special populations, pilates addresses many concerns suchas osteoarthritis, hypertension, diabetes, breast cancer survivors, disc-relatedspine issues, and shoulder, hip, knee problems.Pilates workouts for pregnant and postpartum women are effective andbeneficial for addressing their unique needs.

What is a pilates workout?

The pilates system of exercise is broadly described asmat work with bodyweight exercises, andsprings-based resistance training done on equipment designed by JosephPilates (that he referred to as apparatus).

Mat pilates classes are popular offerings in fitness centres that format larger groupclasses.The huge popularity of pilates workouts, overseas and in India, is due tothe resistance training workouts done on varied pilates machines, the most popularof which is the reformer.

The resistance training on pilates machines contributes to the versatility andadaptability of pilates workouts.

Workouts can be specifically programmed forindividual goals, fitness levels and needs, making the machines an integral part of the pilates workouts.

Pilates workouts using the resistance of springs are especially effective forachieving goals of strength, balance, mobility, and flexibility.

Along with a strongcore, lengthened spine, and good posture is what pilates is well known for.Pilates is most effective when taught in a personal training session. Individual-basedsessions are preferred as customised pilates sessions as they are amazing in the quality ofresults that can be seen within just a few sessions.

Often perceived to be a workout that involves stretching, pilates is actually a strengthand conditioning workout for the mind and body.

Its benefits apply to both men and women, as the goal of these workouts is creating abalanced body, strong from the inside and outside.

After all, most of the elitesportspersons and athletes worldwide have pilates as part of their fitness andtraining regime.

(The author isco-owner The Zone Mind & Body Studio)

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Put your mind to it - Deccan Herald


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