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How to stick to your vegetarian or vegan diet while you’re traveling – Washington Post

Posted: August 31, 2017 at 9:45 pm

If youre among the estimated 8million vegetarians and 1 million vegans in the United States, dont think that you have to stick close to home to maintain a plant-based diet. A growing number of resources online and on the ground, as well as changes in the hospitality industry, are making veg-friendly travel easier than ever before.

I actually believe that travel is more fun as a vegan, said Wendy Werneth, a native Alabamian who has lived in Europe since 1999, first in Switzerland and now in Portugal. For one thing, vegan travel is like a treasure hunt, a fun challenge. At first, I thought Id starve looking for sustenance, but the reality is I find too many things to try them all.

Werneth initially feared that traveling while vegan would be difficult and stressful. During a trial vegan trip to Greece in 2014, she discovered that vegan travel was not only doable, it was enjoyable. Since I had all these fears and misconceptions, I knew that other people out there had the same concerns, said Werneth, who guides fellow travelers with insights and tips at the Nomadic Vegan, a blog for practicing and aspiring vegans.

Here are some trends and tips from Werneth and others.

Get the app: Since HappyCow.net started in 1999 as a primitive website, it has grown to become the worlds top directory of vegan, vegetarian and veg-friendly restaurants around the world. Travelers can use it for advance planning and, while on the road, let HappyCows mobile app steer them to the nearest options.

The Santa Monica, Calif.-based site, with 157,000 registered members who have left more than 212,000 reviews, continues to grow by about 20 percent each year, said spokesman Ken Spector. HappyCows nearly 57,000 listings also include retreats and lodging, bakeries and farmers markets. It recently teamed up with Werneth to publish the sites free guide, 9 Steps for Easy Vegan Travel.

Splurge: High-end hotels, while they might not mention the V-word, are increasingly catering to their vegetarian and vegan customers. Without a doubt, theres more movement in that direction, said Paul Eyers, who with his wife, Caryl, writes the blog Vegan Food Quest, which includes luxury hotel reviews. The couple left Britain for Southeast Asia four years ago and are now based in Cambodia. Youve already got eastern religion and western animal compassion, he said, and now people are turning to veganism because of health and environmental concerns.

Eyers, who also advises properties (and their restaurants) on catering to vegans, says that little things can go a long way. High-end hotels, which usually ask for your preferences ahead of time, should know youre vegan, so they shouldnt leave chocolate on pillows or milk in the fridge, he said. If I go into a room and theres fruit, soy milk and a butter alternative, I know they understand my diet, and that makes me confident in the hotel in general.

Research local cuisine: Even cuisines that have a reputation for being extraordinarily difficult for vegans and vegetarians still dish up plenty of surprises if you dig deep enough, Werneth said. Spain, for example known for its cured meats and seafood has gazpacho, vegetable paella and a huge selection of vegan tapas. France famous for cheese and rich beef flavors has vegan specialties such as socca, a savory pancake made from chickpea flour that is hugely popular in the southern part of the country.

Researching vegan options, she said, offered her a new way to approach different cultures and cuisines, many of which she explores in her recently published book Veggie Planet: Uncover the Vegan Treasures Hiding in Your Favorite World Cuisines. For instance, she said, there are a lot of what I call accidentally vegan dishes in the Greek cuisine because of religious restrictions in the Greek Orthodox Church.

Network: Werneth, Spector and Eyers all recommend that travelers research destinations before traveling, including connecting with local vegans via such outlets as Facebook, Couchsurfing, Airbnb, Meetup, local blogs and vegan restaurants and festivals.

State your needs: Once at your destination, introduce yourself as vegan wherever you stay and eat. When confronting a language barrier, Spector recommended using Google Translates photo scanner (for menus) and also showing pictures of veg-friendly dishes. In case you run out of options, bring your own vegan snacks and a stash of vitamins and also carry containers, plastic bags and minimal eating utensils to set up your own kitchen.

Above all, the experts say, bring an open mind and an open heart, staying curious, respectful and positive, especially when eating fully vegan is not possible. The whole point of the vegan movement is to create a more peaceful and compassionate world, Werneth said. I think its counterproductive to negatively focus on those small things that might not be vegan. Id rather that 98 percent of what Im eating is vegan and that Im setting a positive example in the hopes that that is going to encourage more people to give veganism a try. Thats going to help a lot more animals in the end.

Book a vegan tour: Donna Zeigfinger, who is celebrating 20 years of running Greenearth Travel in Cabin John, Md., recently pored over her notes to prepare an anniversary timeline. Wow, has it gotten so much easier to find vegan options, she said. Still, some people think theyre going to starve to death if they travel vegan and theyre freaked out. Thats where I come in.

About 40 percent of Zeigfingers work these days is arranging custom vegetarian and vegan-friendly trips. For the rest, she collaborates with vegan tour and cruise companies with jaunts to destinations including Indonesia, India, Croatia, Italy and Ireland. Closer to home, shes offering a package-deal trip to the Pittsburgh Pirates vs. Baltimore Orioles baseball game on Sept. 26 for PNC Parks first vegan event.

Werneth, meanwhile, next year will lead tours in Italy and Portugal with Veg Jaunts and Journeys, a new company based in Asheville, N.C., whose trips often include vegan cooking classes and festivals, as well as visits to vegan-friendly stores. Owner Kim Giovacco also offers customized travel planning.

Pick veg-friendly destinations: HappyCow recently released its first Top-10 list of vegan-friendly cities worldwide determined by number of offerings, population density and the staffs impression of the overall vegan-friendliness of the city. Winners, starting with first place, are: Berlin; Los Angeles; Warsaw; Taipei, Taiwan; New York City; Singapore; London; Tel Aviv; Portland, Ore.; and San Francisco.

I think Europe has seen the most tremendous growth, Spector said. Berlin has had a massive explosion, and of really high quality. In Warsaw, Poland, I had some of the best vegan food Ive had in Europe. They have two vegan sushi restaurants that are phenomenal. Im even speaking at a vegan event in Kiev.

Spector, a frequent visit to the District, noted that the Washington area has considerable room for growth, but he praised several spots, including HipCityVeg, NuVegan Cafe, Shouk and Sticky Fingers Sweets & Eats.

HappyCow has been invited to dozens of vegan fairs and festivals around the world, which Spector said are growing in number and size. I remember going to vegan events with 200 or maybe 500 people; now its up to 30,000, he said. Im going to vegan event in China; theyre expecting 35,000.

Daniel is a writer based in the Netherlands. Her website is bydianedaniel.com.

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How to stick to your vegetarian or vegan diet while you're traveling - Washington Post

A Low-Fat, High-Carb Diet Is Actually Bad for Your Health – Seeker

Posted: August 31, 2017 at 9:45 pm

This week, a study published in The Lancet further fueled the controversy by strongly challenging the conventional wisdom that the less fat you eat, the better. By closely tracking the eating habits of more than 135,000 people from 18 countries, researchers found that on a global level, diets higher in fat (35 percent of daily calories) are linked to a 23 percent reduction in the overall risk of death compared to diets that are low in fat (11 percent of daily calories). They also found that a higher-fat diet reduced the risk of stroke also considered a cardiovascular event by 18 percent.

Contrary to popular belief, increased consumption of dietary fats was associated with a lower risk of death, said lead author Mahshid Dehghan, an investigator at McMaster Universitys Population Health Research Institute, in an audio interview posted on The Lancet website. The association with lower mortality was seen with all major types of fat, she added, even saturated fat.

RELATED:The Guts of Hunter Gatherers Point the Way to Our Lost Microbial Diversity

The real danger, researchers discovered, is when people replaced dietary fats with large amounts of carbohydrates. According to study data, which included middle and low-income individuals living on five continents, more than half of the world gets 60 percent or more of their daily calories from carbohydrates, and a quarter gets more than 70 percent of their calories from carbs.

While high-fat diets failed to predict mortality, high-carb diets proved to be a killer. Diets where 60 percent or more of the daily calories came from carbs were associated with a 28 percent greater risk of death.

Before you run out and buy a healthy dinner of fried chicken and ice cream, its important to put the new study into perspective. One of the chief motivations for surveying such a large and diverse population was that most current dietary recommendations are based on Western diets. In general, North Americans and Europeans dont struggle to eat enough fat. But the push to limit fat intake in the West doesnt apply to places like China and Africa, where fat intake is low, but carbohydrate consumption is sky high.

"The current focus on promoting low-fat diets ignores the fact that most people's diets in low and middle-income countries are very high in carbohydrates, which seem to be linked to worse health outcomes, said Dehghan in a statement, emphasizing that dietary recommendations need to be tailored for specific communities. For much of the worlds populations that means cutting back on carbs and beefing up on fats.

Current global dietary guidelines recommend that 55-65 percent of daily calories come from carbohydrates and less than 10 percent should come from saturated fat, but again, those numbers were based on studies performed in North America and Europe. The new global data showed that very low saturated fat intake (less than three percent) was much worse for people than a diet where 13 percent of calories come from saturated fat.

RELATED:How Eating Releases Opioids in the Human Brain

Dehghan and her team recommended a diet thats 50-55 percent carbs and 35 percent fat, including both saturated and unsaturated fats. The researchers agreed that trans fats, the hydrogenated vegetable fats found in some packaged snacks, should be eliminated completely.

Our data provide evidence that moderation, as opposed to very low or very high intakes, in consumption of both fats and carbohydrates is preferred, Dehghan said in her audio interview. Researchers and policymakers should consider this new global evidence, which questions dietary guidelines and challenges the existing thinking on lowering fat to a very low level.

Dehghans paper follows on the heels of another bombshell study based on lost data from the 1960s showing that replacing a diet rich in saturated fat with unsaturated vegetable fats not only doesnt decrease the risk of heart disease, but it increases the risk of death by 22 percent.

Bring on the butter.

WATCH: Why Your Diet Isn't Working

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A Low-Fat, High-Carb Diet Is Actually Bad for Your Health - Seeker

10 Best Workouts For Weight Loss | SELF

Posted: August 31, 2017 at 9:45 pm

Westend61/Getty Images; Graphic by Margaret Flatley

Before we get into the best workouts for weight loss and how to use exercise as a tool in your weight loss journey, let's make two things clear. First, there are a huge number of reasons to work out that have absolutely nothing to do with losing weight. From mental health benefits to better sleep to boosted immunity, regular exercise is an essential component of a healthy lifestyle. Exercise doesn't have to be about losing weight, and for a huge number of people, it isn't.

And that brings us to the second thing: If your goal is to lose weight, you should know that working out isn't enough on its own to actually make that happen. There's so much else that goes into weight loss and body fat loss; in fact, exercise isn't even technically necessary to lose weight for most people. We wouldn't ever recommend a weight loss regimen that doesn't include exercise, though, because exercise is good for you and it's a healthy way to live. And on that note, even if you are doing everything "right"working out regularly, eating appropriatelylifestyle habits like sleep and stress, and health conditions (think thyroid issues, to name just one of many) can get in the way of your weight loss efforts. Weight loss is an extremely personal journey that doesn't look or work the exact same way from one person to the next.

With those disclaimers out of the way, however, it's also true that there are certain exercises and workouts that can be particularly useful in helping you lose weight or burn fat or change your body composition as you please (and, on that token, there are certain mistakes you might be making in your exercise routines that can get in the way of your weight loss goals). The best workouts for weight loss, as we explore below, all have certain elements in common: They're generally high-intensity and they burn a lot of calories in a short amount of time.

1. Your food choiceshow you fuel your bodyare even more important than your workout choices. I covered this above, but it's worth reiterating: healthy eating habits are even more important than your exercise routine if your goal is to see permanent changes on the scale. Here are 27 tips from registered dietitians on how to eat healthier this year.

2. Exercise should become part of your routine in a meaningful way. In order to see results, hitting the elliptical for 30 minutes while you catch up with the Kardashians once a week just isn't going to cut it. Instead, aim for three workouts if you're just getting into a routine again, or five to six sessions if you've been at it for a while, says Holly Rilinger, a Nike master trainer, master Flywheel instructor, and star of Bravo's Work Out New York. "And keep in mind that rest is key to reset mentally, physically, and emotionally, so make sure to build in at least one full rest day."

3. You'll need to really push yourself in every workout you do. It's kind of a big deal that you bring your A-game to each and every workout. "I'd rather see you do balls-to-the-wall workouts three times a week than see you give 50 percent for five days," says Rilinger. "Decide when you walk through that door you are going to give it 100 percent the entire time, and check in throughout your workout with one simple question: Can I give more?"

4. You'll need to find a workout you genuinely enjoy if you have any hope of sticking with it. "Finding a trainer or workout that makes you happy is actually really important to weight loss," says Rilinger. When you enjoy doing it you'll be more likely to stick with it. Below are 10 workouts that will help you reach your weight loss goal. If you've tried one of the classes here and there and didn't really love it, don't give up on the sport or practice altogether. You may not have found an instructor you love yet, and that can make or break your goals.

The number one training method the experts turn to again and again for weight loss: interval training. What's that? "Any form of exercise where your heart rate spikes and then comes down repeatedly," says Rilinger. This type of training keeps your heart rate elevated, which in turn keeps your metabolism humming. When that's happening, you burn more calories.

One of the many styles of interval training is indoor cycling, though this workout leans heavily toward cardio over strength training, Rilinger explains. She also notes that cycling requires you to use various muscles in your bodyquads, hamstrings, glutes, and core, for starterswhich once again translates to weight loss. "The more muscles you have to incorporate, the more calories you're going to burn because those muscles all require energy in order to work," she says. "And the more energy you use, the higher those calorie-burning numbers climb. It's all a cycle."

Try it: Here are 4 fat-burning stationary bike workouts that you might like. If you're more of a treadmill person, this 20-minute treadmill interval workout will kick your butt in the best way. And if you want to skip the equipment altogether, this 10-minute lower body bodyweight interval workout is a good place to start.

Consider weight training "the mother of all weight-loss techniques, the highest in the workout food chain, the top of the totem pole," says Rilinger. Resistance training, whether it's with your bodyweight alone or with added weights, is an effective method to help you drop pounds, if that's your goal. Lifting weights has been shown to increase your resting metabolic rate, which means you'll continue to burn calories even after you finish working out. It's called the "afterburn effect," and you can read all about it here. Rilinger suggests adding weight training to your routine at least three times a week. And since your body adjusts to workouts after being exposed to the same moves at the same intensity, becoming less effective over time, she says to mix it up about every three weeks to keep your body guessing.

Try it: First, if you've never done it before, be sure to read these strength training tips for beginners before you get started. And check out this primer on how to choose the right weights for your workout.

Now here's a quick 10-minute total-body dumbbell workout and another 10-minute living room dumbbell workout to get you started. Here's a 20-minute strength workout for when you have a bit more time. (Just be sure to use actual dumbbells, not the adorable dessert dumbbells above.) Here's some info about how to superset at the gym. And if you're going to use kettlebells and barbells in your strength workout routine, be sure to work with a personal trainer to make sure you're using proper form. You've got this!

For a workout that's going to keep your metabolism elevated all day, turn to boot camp, as these classes (think Barry's Bootcamp) combine two of the most effective styles of training: interval and resistance. "You'll perform exercises, some more cardio-focused and others strength-focused, full-out for short bursts of time, coupled with short periods of rest," says Adam Rosante, certified personal trainer and author of The 30-Second Body. But if it's your first time giving it a go, speak up. He says a good instructor will help you determine when you need to crank up the weight or intensity (tip: if you can cruise through 10 reps without any trouble, it's too easy), keep your form on par, and can always provide a modification for any move that might be too tough or irritates an injury. If you can't make it to a studio, though, you can virtually sweat it out with Rosante in his 20-minute C9 Challenge, or try this bodyweight-only 16-minute routine.

"At its essence, boxing is really another form of interval training," explains Rosante. But it also makes you feel insanely badass. Here's the trick to remember: it's a common mistake for beginners to punch using only their arm strength, but the majority of your power is going to come from your core and you'll use muscles that are typically ignored in other workouts (hey there, obliques).

It's best to log this type of workout in a class, as Rosante says it's crucial for beginners to learn proper form from an instructor who can help keep your intensity level high. Here are 15 boxing gyms worth visiting. But if you want to brush up on your skills at home, try this beginner-friendly video from Milan Costich, founder of Prevail boxing gym in Los Angeles.

All you need is a pair of sneakers before you head out the door. But if weight loss is the name of your game, the lackadaisical head-out-for-a-light-jog style of running isn't the way to go. Instead, find a hill you can sprint up, or crank the incline on that treadmill. "Running up hills forces you to work your glutes and legstwo of your body's biggest muscle groupseven more, which requires smaller muscle recruitment and more energy expenditure," explains Rosante. As noted earlier, the more energy you're using, the brighter that calorie-burning fire burns. But proper form here is key. "Lean into the hill, and drive your knees as high as you can, striking the ball of each foot down directly under your body," he says. "Keep your hands open and arms bent at 90 degrees, and drive your arms straight forward up to face level, then backward to the top of your back pocket." And try not to let your arms cross over your bodythat'll just waste the precious energy your muscles need. If you're training indoors, here are a few fat-burning treadmill routines to get you started.

Try it: You can do these 4 fat-burning workouts on a treadmill. Or you can take them outside if you'd likefor incline work, just fine a good hill.

There's a reason CrossFit has become such a booming part of the workout industryit works, so long as you don't overdo it. Workouts are variedyou may be doing anything from kettlebell swings to rope climbs and box jumps to front squatsand the routines are designed to be short and intense. The most important thing to find when looking for the box (CrossFit slang for "gym") that fits you best: a well-informed coach who can explain and modify the moves, and make sure that you don't push yourself to the point of injury. Here are a few things to keep in mind before every WOD, and here are 11 of the best CrossFit gyms in America.

If your biggest excuse for skipping a workout is being crunched for time, Tabata is your dream come true. It's designed to be four minutes of high-intensity interval training (HIIT) that consists of 20 seconds of all-out effort, followed by 10 seconds of rest, repeated eight times, explains Shanon Squires, an exercise physiologist and human performance lab coordinator at Colorado University Anschutz Health and Wellness Center. And you can use this protocol with different exercises, including the battle rope slams above. You'll spike your metabolism and heart rate in four minutes, but Squires warns against making this time frame a habit if you're trying to lose weight. "Your body will quickly adapt to that interval, and you'll need to increase the volume or intensity to continue getting a benefit from it," he says. To do that, Rosante suggests extending your session to 20 minutes and following the same format. Simply pick four exercisesthink jump rope, squats, mountain climbers, and squat jumpsthen do each for 20 seconds as hard and fast as you can (while maintaining proper form, of course), then recovering for 10 seconds and 10 seconds only. Repeat for eight rounds on that one move (so, four minutes of work) before resting for one minute and moving on to the next exercise.

Try it: Here's a 4-minute Tabata you might want to try.

OK, so yoga alone isn't a great workout for weight loss. But Rilinger says it can be a secret weapon in your weight loss arsenal because it keeps you flexible and healthy for your other, more intense workouts (like that boot camp class). But that's not all. "Yoga requires balance and stability, which promotes functional strength, and it helps our mental health," she says. Aim to squeeze it in at least once a week. And if you can't make it to the studio, there are plenty of flows you can do at home.

Try it: Here's a yoga flow sequence for stronger abs. Here's one to help you wake up in the morning. And here's a yoga workout for arms.

If you can't stand the thought of running, or just want to work out without a ton of pounding on your joints, do a few laps in the pool. Rosante says you can burn over 750 calories in an hour of swimming and you'll work all of your major muscle groups. As with most workouts, it helps to go in with a plan. Try this one, from Rosante: Tread water for as long as possible by standing upright in the deep end and using your arms and legs to stay afloat. Then rest for two minutes. Now swim 10 sets of 100 meters (that's back-and-forth lap in an Olympic-sized pool), resting for one minute in between sets. By the time you climb out of the pool, your muscles will be pleasantly worn out.

It's time to kick it back to the good ole' days of P.E. class, when you first learned how to swing a jump rope. This tool is cheap, portable (it'll fit in the tiny parts of your suitcase!), and can be used just about anywhere. After just a few minutes you will feel your heart rate racing!

Try it: Here's a speedy routine to try from Rosante:

Oh, and whatever you do, don't do it barefoot. "Few things compare to the pain of missing a skip and smacking the tip of your toe with a jump rope," says Rosante. Noted. You can do this entire sequence mock-style, though, if you don't have a rope handy.

via giphy

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10 Best Workouts For Weight Loss | SELF

New study changes everything we know about weight loss – Bangor Daily News

Posted: August 31, 2017 at 9:45 pm

How many times have you been watching the news on TV or scrolling through your Facebook feed and heard or read the words, new study changes everything we know about weight loss!? If youre even the littlest bit interested in weight loss you have, no doubt, paid attention to those words.

There may not be anything new or the research could simply be anecdotal. You cant take what you see or read at face value.

There is something you need to know about headlines, studies, and research. Sometimes, no make that many times, there isnt much substance to them. The motive isnt to report information so much as to get eyesfor advertisers.

Let me break down the headlines and research for you so that you can make informed decisions.

The most important thing to know is how little the words new research really mean. This research could be conducted by an unqualified researcher using a small group of participants specifically chosen to ensure a desired outcome. Other times, new research may yield the same results as that of older research. The headlines are intriguing and promise something new, but when you read or hear the whole story there is nothing new at all.

While Im on the topic I may as well break down some more of the words and phrases often tossed around in regards to weight loss, health, nutrition and science that are attention grabbing but to often without substance, such as a study or clinical research.

What does it mean when we hear about studies?

There are different kinds of studies. Knowing the difference between them can help you decide if the information that comes from the study is useful or not.

These studies may seem entirely irrelevant to humans, but often studying other organisms helps us understand our own bodies and what can cause diseases or disorders.

For example, research is suggesting that obesity is not simply the result of being lazy and undisciplined towards food choices and quantities. There could be pathogens (bacteria or viruses) that may affecta bodys metabolic potential and be a contributing factor to obesity.

Animals can serve as a model system for how the human body works. As promising as animal studies may seem to help unravel the mysteries of the human body unless the researchers eventually turn to humans the conclusions from animal studies may not apply.

What makes mice fat may not affect human weight gain.

When studying human subjects researchers often rely on observational studies. Thats when researchers keep track of a group of people over a several years or more without making any changes to how they live or providing any sorts of treatments.

Such observational studies help them learn who develops a disease or condition such as obesity based on what those people have (or do) in common. They may also look at the differences between the group that develops a disease and the people in the other group who dont.

There are weaknesses with observational studies. Sometimes the differences between the two groups go unrecognized because researchers are unaware and therefore not investigating a contributing factor. The answer can only be found with further research to determine if their findings are accurate.

Randomized clinical trials are the considered the best way to learn whether a certain treatment works. When studying weight loss treatments, for example, RTC is a way to compare the efficacy between low-carb and low-fat food plans.

A clinical trial can involve thousands of human volunteers. They are assigned to two or more study groups by chance (randomly). One group is a control group. That group may get a placebo or is told to do nothing different. The control group results are compared to the groups results that were given a special treatment, food plan, or the like to see if the treatment is effective.

Clinical trials are typically conducted in phases. The phases have different purpose and help scientists answer a series of questions.

Phase I trials are usually conducted with a small group of people (usually 20-80) for the first time to evaluate its safety, safe dosages, and identify possible side effects.

Phase II trials study the drug or treatment among a larger group of people (100-300) to further evaluate efficacy and safety.

Phase III trials are to study the drug or treatment to confirm efficacy, monitor side effects, compare it to other, perhaps more common, treatments and collect information about the safe application of the drug or treatment.

Phase IV trialsare conducted post-marketing to gather additional information about risks, benefits and optimal use.

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New study changes everything we know about weight loss - Bangor Daily News

Is Snacking Sabotaging Your Weight Loss? Here’s What 3 Experts Have to Say – POPSUGAR

Posted: August 31, 2017 at 9:45 pm

You can almost consider snacking to be an American pastime. As of 2015, a majority of Americans admit to snacking every single day, and half of us snack two or three times on the daily. Furthermore, a quarter of Millennials admit to snacking four or more times in one day. We can't help but ask whether this habit is helping us or hurting us in our long-term health goals.

Although snacking can hold us over until our next meal and prevent us from binge-eating, when it's done without any intention, it can just lead to calorie overload and an overly full stomach. We spoke to a few experts about the role snacking plays in our lives and what we can do to snack smarter.

Dr. Luiza Petre, board-certified cardiologist and weight-management specialist, told POPSUGAR, "Quite simply, to lose weight we need to take in fewer calories than our body needs. And even though weight loss means cutting calories, that doesn't mean you have to get rid of snacks." When you eat the right kind of snack low-calorie, protein-filled it "can be a secret weapon to fight excess pounds, while at the same time keeping your energy level up and giving you more opportunities to get in all your nutritional needs," Dr. Petre said.

Lisa Eberly Mastela, MPH, RD, agrees. "[Snacking] prevents you from ever feeling too hungry, so you avoid getting to that point of so hungry that you binge-eat unhealthy food," she told POPSUGAR. Allison Stowell, M.S., RD, CDN, and dietitian for Guiding Stars also added, "Deliberate, purposeful snacking that's used as a bridge between meals to sustain energy and control hunger is a very effective weight-loss tool."

However, the common denominator in all this is that your snacking is planned out and thoughtful. Dietitians agree that mindless snacking is exactly what leads to weight gain, so it all depends on how you control your own nosh habits.

"Grazing can be quite harmful, and when snacks are loaded with carbohydrates, the insulin swings and cravings go into high gear," Dr. Petre told POPSUGAR. "Snacking habits often add too many calories and too few nutrients to our diets." Eberly Mastela also reminded us that "snacking itself doesn't support weight loss," so in order to see results, you have to control it strategically.

Here are some tips for healthy snacking, straight from the experts:

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Is Snacking Sabotaging Your Weight Loss? Here's What 3 Experts Have to Say - POPSUGAR

Apollo Endosurgery wins CE Mark for 12-month Orbera weight loss balloon – Mass Device

Posted: August 31, 2017 at 9:45 pm

Apollo Endosurgery said today it won an expanded CE Mark approval for its Orbera weight loss system, extending the indwell period of the gastric balloon from 6 months to a 12 month treatment period.

The balloon device is designed to be inserted non-surgically in obese patients with body mass indexes of 30 to 40, the Austin, Texas-based company said. After insertion, the balloon is inflated to fill space in the stomach.

Ive been using Orbera since 1999 and have helped thousands of patients lose weight with my Orbera program. Now with Orbera365 patients will have the possibility of getting better weight loss results because in my experience the longer the treatment the more weight patients tend to lose. Actually, using Orbera365 our patients will now have twice as long to change their eating behaviors and ensure long lasting results, Alfredo Genco of Romes Sapienza University said in a prepared statement.

Apollo Endosurgery said it expects to begin commercialization of the Orbera365 device in the 4th quarter of 2017.

The CE Mark approval of Orbera365 has been a significant accomplishment for Apollo and involved a comprehensive review of clinical and non-clinical data by a regulatory body in a market with deep understanding and experience with intragastric balloon therapy. Obtaining CE Mark approval now for Orbera365 is a strong testimony of the relevance and significance of more than a decade of the Orbera systems safety and efficacy data as supported by more than 277,000 distributed implants and 230 published peer-reviewed papers, Apollo CEO Todd Newton said in a press release.

In July, Apollo Endosurgery said it closed its recently announced public offering, raising $36 million.

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Apollo Endosurgery wins CE Mark for 12-month Orbera weight loss balloon - Mass Device

Maggie Transformed Her Postpartum Body by Cutting Out This 1 Daily Habit – POPSUGAR

Posted: August 31, 2017 at 9:45 pm

Four months after having her third child, Maggie Fierro didn't feel like herself in her own skin anymore. She had always been active, but at 166 pounds, she wasn't happy with her postpartum body. "To be honest, I even had a hard time looking at myself in the mirror, and taking that before picture (at left above) was actually very difficult for me to do, but I knew something had to change," she explained to POPSUGAR.

And boy did she change! Maggie totally revamped her eating habits and exercise routine. For the first two years, she followed Kayla Itsines's BBG program, did LISS cardio workouts (aka "Low-Intensity Sustained State"), and eventually added HIIT to the lineup as well. As for her diet, the "biggest change" was cutting out late-night snacking and binging. "I used working out to destress at night instead of [eating] food," she told us. What a simple, effective swap!

Since she began her fitness journey, the mother of three has certainly evolved the aforementioned routine. Nowadays, Maggie is focusing on muscle growth, mostly lifting weights and doing HIIT exercises. She works out six days per week (Sunday is her day off), starting her morning with a quick HIIT warmup (usually sprints or rowing), followed by a lifting session. Plus, for three of four days a week, she also sneaks in another nighttime jump rope HIIT routine after putting her three kids to bed. So impressive!

Her diet these days is mostly plant-based, and she strays away from processed foods well, most of the time, at least. "Although I do eat fairly healthy, I am all about balance and don't put any heavy restrictions on my diet," she told POPSUGAR. "If I'm out and I'm craving pizza, I will absolutely have pizza." Now that's what we're talkin' about!

So how many pounds has she dropped throughout this process? Starting at 166 pounds, Maggie initially set her goal weight at 120 pounds, and has since lost 26 pounds. Though she isn't quite at her starting goal weight, she's happy as a clam with her transformation and has learned to start ignoring the numbers on the scale.

"When I started, I set my 'goal' weight at 120 pounds because in the past that's where I thought I looked best. However, I restricted my calories and practically starved my body to reach that. Now, I feel healthier and happier then I've ever felt. It's just proof that a number doesn't matter." We couldn't agree more!

Maggie has certainly learned a lot since starting her journey, as it all boils down to the five crucial "tidbits of wisdom" below:

Whether you're trying to drop some pounds, bulk up, or prep to run a marathon, these vital nuggets of wisdom will certainly inspire you to keep pushing until you reach your goals. Memorize them, print them out, and heck maybe even tattoo them on yourself as a daily reminder.

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Maggie Transformed Her Postpartum Body by Cutting Out This 1 Daily Habit - POPSUGAR

Warren Buffett’s Junk-Food Diet Has Gotten Him to 87: Should You Follow It? – TheStreet.com

Posted: August 31, 2017 at 6:50 am

Warren Buffett celebrated this his 87th birthday Wednesday, with help from (or in spite of) McDonald's (MCD) , Utz, See's Chocolates, Dairy Queen and Coca-Cola (KO) .

The Oracle of Omaha has an estimated net worth of more than $70 billion, ranking him among the top five richest men in the world. Yet, the Berkshire Hathaway (BRK.A) (BRK.B) CEO's private life has been defined more by comfort than conspicuous spending. He still lives in the same home he bought in 1958 for $31,500, which amounts to little more than $260,000 in 2017 dollars.

"My life couldn't be happier," Buffett said a Berkshire Hathaway shareholder's meeting in 2014. "In fact, it'd be worse if I had six or eight houses. So, I have everything I need to have, and I don't need any more."

However, what Buffett eats is just as interesting as how he spends his money. In 2015, in a lengthy discussion with Fortune, Buffett noted that he is "one-quarter Coca-Cola." While he only owns 9% of the Coca-Cola company itself, he says that a quarter of the estimated 2,700 calories he consumes each day come from the five Coca-Cola products he drinks each day. That includes original-recipe Coca-Cola consumed at work and the Cherry Coke he drinks at home.

Buffet will have a Coca-Cola with a breakfast of potato sticks made by Utz of Hanover, Pa., and will occasionally sub in a bowl of ice cream. However, Buffett has also stated in the HBO documentary Becoming Warren Buffett that he also pops into a local McDonald's each morning for breakfast. Before he ventures out, he tells his wife how much money to put in a cup in his car and, in exact change, buys breakfast based on how the stock market is performing.

"When I'm not feeling quite so prosperous, I might go with the $2.61, which is two sausage patties, and then I put them together and pour myself a Coke," he told director Peter Kunhardt in the documentary. "$3.17 is a bacon, egg and cheese biscuit, but the market's down this morning, so I'll pass up the $3.17 and go with the $2.95 [sausage, egg and cheese]."

This isn't a habit he restricts to breakfast, either. When he took Microsoft founder Bill Gates to lunch a few years ago, he decided on McDonald's as the venue. The result made it into Bill and Melinda Gates'2017 annual letter.

"Remember the laugh we had when we traveled together to Hong Kong and decided to get lunch at McDonald's?" Bill wrote. "You offered to pay, dug into your pocket, and pulled out coupons!"

But Buffett's diet doesn't make him cheap. In fact, it's cost him quite a bit of money in the past. Buffett bought See's Candies for $25 million in 1972 not just because he saw potential in it, but because he loved its nut fudge and peanut brittle. Buffett bought Dairy Queen for $585 million in 1997 not just for its low overhead and growth potential, but because he enjoys it himself.

"What I usually get is a sundae," Buffett told Yahoo Finance."I get the small sundae for the ice cream and the extra large sundae for the topping. So I mean, I just smother in the cherry topping and then pour a lot of nuts on it."

In fact, if you go to Omaha, you can visit Buffett's McDonald's, Dairy Queen and favorite steakhouse, Gorat's, and eat like a billionaire for less than $50. But should you? Last year, through journalist Andrew Ross Sorkin, a Berkshire Hathaway investor questioned Buffett's investment in Coca-Cola, saying it contributes to roughly 137,000 deaths a year from diabetes, 45,000 deaths from heart disease, and a few more thousand a year from cancer. A year earlier, Bill Ackman said Buffett's investment in Coca-Cola was immoral.

Buffett's answer? "There's no evidence that I will any better reach 100 if I had lived on broccoli and water," he said.

That doesn't necessarily mean that eating 2,700 calories of fast food, soda and snacks will get you to 87 years old.

Jessica Weneger, a registered dietitian in Buffett's hometown of Omaha, notes that it's difficult to hand out blanket nutrition recommendations without knowing Buffett's other eating habits, his medical diagnosis and what his current exercise plan looks like. Based on Buffett's own estimate of 2,700 calories per day, Wegener says that there is always a concern that it could lead to weight issues and obesity, which in turn can lead to chronic disease. She also says that high caloric content could also simply be a byproduct of unconscious overeating.

"I believe that no one can follow a diet of food that they don't like," Wegener says. "I would suggest decreasing total intake of higher calorie and saturated fat foods by eating smaller portions of his current favorites and add more fruits and vegetables to go alongside to balance out his less nutritious food choices. I would also discuss how he feels to find out if his diet could be effecting his overall health and wellness."

Buffett has made attempts to explain his high-sugar, high-salt diet in the past. In 2015, for example, he told Fortune, "I checked the actuarial tables, and the lowest death rate is among six-year-olds. So I decided to eat like a six-year-old. It's the safest course I can take." However, when a writer from Fusion attempted to eat like Buffett -- including his dinner favorite of chicken-fried steak with mashed potatoes and a strawberry malt -- she was sickened after one day. Omaha dietitian Wegener notes that dietary habits vary widely by individuals and that what works for Buffett, or even those who follow the kale trail and turn green just looking at what he eats in a day, won't necessarily work for others.

"For those people who use the excuse that Warren Buffett does it, I would encourage them to assess their current health, how they feel, their relationship with food and to not compare themselves to anyone, as no one has the same genetic make up that they do, unless they have an identical twin," Wegener says. "Each person needs to follow the plan or type of eating style that works best for them."

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Diet trends and fads: What you may not know can hurt you – Burlington Times News

Posted: August 31, 2017 at 6:50 am

By Janice Putnam / Special to the Times-News

There are benefits to healthy eating. In 2014, University College London conducted a study that found that eating seven or more servings of vegetables and fruit each day decreases your risk of death by 42 percent. Wow! There are many diet fads that guarantee quick weight loss. However, eating healthy isnot a diet trend or fad its a lifestyle.

Lets take a quick look at some recent diet trends and fads. Remember, you should always check with your health care provider before making changes to your diet.

Cleansing

The theory behind cleansing is that eating or drinking certain foods will cleanse your body. However, your body naturally cleanses itself. Your kidneys filter waste and then excrete the waste in urine. Your liver also removes toxins.

Several celebrities have their own cleansing diets. Foods included in the diet cleanse are low in important nutrients such as protein, calcium and Vitamin D.

The best way to keep your kidneys and liver healthyis by avoiding excess sugar and high fructose corn syrup, limiting alcohol, and by maintaining a good weight.

Detox

It is believed that the body needs to detox to rid itself of toxins in order to cleanse, repair and replace worn-out cells. Detox promotes eating certain foods while avoiding others. A guest doctor on a popular daytime talk show stated that 10 detox foods need to be consumed. They include but are not limited to green leafy and cruciferous vegetables, cold water fish and chicken, berries, and lemon water. A detox dietalso eliminatesfoods such as milk and other dairy products, eggs, gluten, sugar, soy, soda, and alcohol. Like cleansing, the detox diet also has several important nutrients missing, such as calcium and Vitamin D.

Raw foods diet

The raw foods diet suggests eating raw foods is healthier than eating cooked foods. Raw foods include fruits and vegetables, nuts, seeds, and sprouted grains. Some raw foods diets may suggest raw eggs, milk and meat. Raw meat can be dangerous as it increases your risk of foodborne illness from bacteria such as listeria, salmonella and E. coli.

The theory behind eating raw foods suggests that cooking destroys nutrients. However, cooking may increase the nutrient availability in foods by increasing lycopene. Lycopene is an important antioxidant that may prevent certain diseases such as cancer. Cooking foods also helps decrease foodborne illness by destroying bacteria. Also, for those who have dental needs, raw foods are sometimes hard to chew.

It is important to properly clean raw food. Some foods are at higher risk of contamination such as sprouts, raspberries, green onions and lettuce. Pregnant women, elderly and those with a compromised immune system should not follow a raw food diet. As with all diets, before eating a raw food diet consult with your physician and work with a dietitian to help replace missing nutrients. In addition, when consuming raw food, drink plenty of water to avoid a bezoar. A bezoar is a solid mass of indigestible material that may accumulate in the digestive tract and cause blockage.

Alkaline diet

The alkaline diet promotes the idea that your body works better when its slightly alkaline. However, your body maintains the correct pH of 7.35-7.45, which is slightly alkaline regardless of the diet. Fruits and vegetables are allowed on this diet along with soy, nuts, seeds and legumes. Foods not allowed include dairy, meat, grains, processed foods, sugar, alcohol and caffeine. Major nutrients are also missing in this diet, including protein. Research has not found any health benefits in eating an alkaline diet. Before eating an alkaline diet,you should consult with your physician.

Gluten free

A gluten-free diet excludes foods that contain gluten, a protein found in foods such as wheat, barley and rye. Extensive label reading is required, and the missing B vitamins need to be replaced in this diet. Fruits and vegetables, meat, poultry, fish that is not breaded, and dairy are allowed in a gluten-free diet.

Some people who follow this diet say it helps with energy, brain fog and chronic fatigue as well as with aches and pains. Mainly people who have been diagnosed with Celiac disease or as gluten-intolerant should follow this diet. Check with your physician before deciding to try a gluten-free diet.

Atkins, South Beachand Weight Watchers

All three are long-standing diet plans that promote healthy eating by focusing on certain foods in varying amounts. As with all diets, check with your physician before trying these diets. They can help determine what is best for you.

If you have questions about fad diets or the latest diet trend, contact your physician or a registered dietician who can help you find the healthiest eating plan for you. Happy eating!

Janice Putnam is a nutritionist with the Alamance County Health Department.You can reach her at 336-570-6474 or at janice.putnam@alamance.nc.com.

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Here’s How Switching To A Plant-Based Diet Will Actually Affect Your Period – Elite Daily

Posted: August 31, 2017 at 6:50 am

Thanks to all of the research and documentaries we have at our disposal that discuss vegan and vegetarianism, more people are becoming aware of the many health benefits your body can reap simply by going plant-based. I recently made the switch myself, and in addition to better digestion, clearer skin, and having more energy than I've ever had before, my PMSsymptoms have thoroughly improved. Of course, everywoman's menstrual cycle is unique, so how a vegan diet affects your period will depend on your individual body, and ultimately, how you take care of it in this new lifestyle.

Bottom line: There's a huge difference between eating meat and not. Meeting thenecessaryvitamins and nutrientsthrough fruits, vegetables, and legumes can be a challenge after consuming meat for so long. It's mostly trial and error, but it's more important now than ever to pay close attention to what foods you'reputting into your body.

Whitney Tingle and Danielle Duboise, co-founders of Sakara Life, tell Elite Daily,

Period irregularities are caused by hormone imbalances, so relying on nutrient-dense foods (like plants) is a great way to fight period pains and mood swings.

Instead of Advil, pop some vitamin E-rich almonds or dark leafy greens, which contain magnesium.

Not getting your period is a sign that something is off internally, but amping up your nutrition offers a natural solution to combat imbalances.

Similarly to how eating a square of dark chocolate might ease your period cramps, eating the correct variation of plant-based foods can greatly benefit your body during that time of the month.

Nationally renowned women's health expert Jennifer Wider, MD told POPSUGAR,

Many women who adopt a plant-based diet have touted the benefits when it comes to their monthly cycles. They describe lighter periods, less PMS symptoms including, mood swings, cramps, and even bloating.

The first thing I noticed after switching from meat-eater to plant-based was my otherwise heinous PMS cramping had dwindled. I still experience subtle pain, and my bowel movements are still plentiful, but I'm no longer cowering in fetal position for seven days straight.

And that water-retention baby I'd be carrying prior to, throughout, and post-period? It shrunk! Normally, I blow up like a balloon on my period, all thanks to the water weight as well as the salty-sweet cravings I give in to. Because I'm eating predominantly natural sugars, leafy greens, and less animal product, the swelling has gone down.

Dairy products, especially, can play a role in PMS symptoms hitting an all-time high. Beta-casein protein found in cow's milkcan cause serious cases of inflammation, which triggers physical PMS symptoms. So if you're not sold on going completely plant-based, it's definitely worth it to at least cut back on dairy.

And as for your actual flow, bleeding might be lighter than usual.

Dr. Prudence Hall, founder of The Hall Center in Santa Monica, CA, tells Elite Daily,

All of our hormones are derived from cholesterol, so we need to have adequate amounts of healthy fats in our diet that can ensure that we can make those hormones.

If we consume a diet that's primarily plant-based and mostly grain-based, that will negatively affect our menstrual cycle (by causing hormone disregulation with symptoms like moodiness, cramps, irritability, feeling emotional, and bloating).

Oftentimes, a plant-based diet turns out to be a simple carbohydrate diet, and that's not good for our hormones. It can cause inflammation, increase PMS symptoms, cause bloating, etc.

There is absolutely nothing wrong with adopting a plant-based diet, as long as you are getting the necessary vitamins and nutrients every human body needs to thrive. That being said, there are ways to take this lifestyle to an extreme and, as a result, put both your menstrual cycle and body at risk.

It all comes back to making sure all of the essential vitamins and nutrients are accounted for. In order to do this, it might be beneficial to review what you ate on a daily basis, take notes, do your research, and figure out what you're getting enough of, and what's missing from your diet. It should be easy to supplement from there.

Missing a period can be normal (stress, a vigorous fitness routine, or pregnancy could all be contributing factors), but generally, it's a red flag that shouldn't be ignored.

Oftentimes women who follow a strict vegan diet have a lowbody mass indexand depleting estrogen levels, which causes their menstrual cycle to significantly lighten up or disappear altogether. Coming from a woman who has had her period for over 14 years, this partially sounds like grounds for celebration, butwhen you get down to it, it really is a scary thought.

To lead a trulyhealthy lifestyle, whether you prefer for it to include animal meat or not, it's important to eat enough of the right foods. That means consuminghealthy fats, protein, and enough calories to sustain your energy throughout the day. Make sure all are accounted for, and it shouldn't be a problem.

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