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Why the Hadza Diet is being touted as gut-health #goals – Well+Good

Posted: August 26, 2017 at 2:46 pm

If youre suddenlyhearing the word Hadza a lotespecially from your gut-healthy friend who turned you on to apple cider vinegarand is basically your probiotic conciergeheres why.

It turns out, we could all stand to learn a lot, gut-health-wise, from the Hadza people in Tanzania, where a few hundred of them live as hunter-gatherers, only eating what they find in the wild.

Because of the highly processed Western diet, were losing important bacteria varied microbes that keep our well-being in check.And according to a new study, paying close attention to theHadza diet could help us get it back.

After comparing 350 stool samples collected from the Hadza withones from 17 other cultures, researchersnot only found that the Hadza peoples bacteria was muchmore diverse than those found in samples from theWestern diet, but it also differed season to season, depending on what they were eating.

The Hadza get 100 or more grams of fiber a day in their food, on average. We average 15 grams per day.

While they ate mostly meat and tubers in the dry seasons, they ate more berries and honey in the wet seasonsand each season had a specific set of gut bacteria. Whats interesting, though, is that thedry-season microbesthat disappeared in the wet season, for instance, returned for the following dry season.

What does this mean for Americans? Our range of gut bacteria isnt nearly asdiverse, but researchers think this study shows what were missing might not be lost forever. Since the Hadza people have beenable to re-harnesscertain microbes depending on what they were eating, a shift in our diets could work the same way.

I think this finding is really exciting, Lawrence David, PhD, told NPR. It suggests the shifts in the microbiome seen in industrialized nations might not be permanentthat they might be reversible by changes in peoples diets.

Not to worry, this doesnt mean you need to quit your day job to take up thehunter-gatherer lifestyle.You might just have to up your intake of fiber.

Fibers all thats left at the very end of our digestive tract where these microbes live, so theyve evolved to be very good at digesting it, Justin Sonnenburg, PhD, professor atStanford University, said in a statement. The Hadza get 100 or more grams of fiber a day in their food, on average. We average 15 grams per day.

Along with upping fiber, its also a good idea toonly eat minimally processed foods andalways have in-season fruits and veggies on hand, Samuel Smits, PhD, professor at Stanford University, told Seeker.

That extra bacteria will give your gut a nice boostand when our microbes arehappy, were happy.

Try this gut-friendly ice cream float for dessert tonight. And be careful that youre not doing these three everyday things that can destroy your microbiome.

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Why the Hadza Diet is being touted as gut-health #goals - Well+Good

JUDD JONES: Getting enough omegas – Coeur d’Alene Press

Posted: August 26, 2017 at 2:45 pm

This week, lets take a look at omega fatty acids and try to put some clarity around these essential fats. We have all seen a fair amount of information regarding omega 3 fatty acids and the importance to our overall health to get enough omega 3s in our diet. Omega 3 fatty acids are just one aspect of fats in our diet.

First, lets look at what makes up a fatty acid. Now without getting too deep into chemistry, there are three primary types of fatty acids: long-chain, medium-chain and short-chain. What defines these guys are the number of carbon molecules that make up the fatty acids structure. Carbon molecules also change how the human body utilizes these fatty acids and establishes them as either healthy or perhaps not so healthy for your diet.

There is one particular fatty acid to be avoided. Trans fatty acids, often referred to as trans fats, are created by manufacturers through the hydrogenation process to solidify liquid oils. These fatty acids are nasty for your health and found in many everyday food products. The primary reason oils are hydrogenated is to increase their shelf life and work as a food preservative.

But what about omega 3, omega 6 and the even less talked about omega 9 fatty acids? Healthy fat is essential for normal growth and development and can build on a persons overall nutrition wellness. As discussed in prior articles, low-fat, fat-free and no-fat-ever diets which have vilified fats with a broad brush is just not a healthy dietary plan for humans.

Healthy dietary fat provides energy, protects our organs, maintains cell membranes and helps the body absorb and process nutrients. Even better, it helps the body become very good at burning fat. Many times when you are working with a dietitian regarding weight-loss, they recommend at least one-third of your calories come from healthy dietary fat.

Another point regarding most fats is they have two essential fatty acids, linolenic and linoleic acid. These cannot be synthesized by the body and must be obtained from a food source. These essential healthy fats that are found in plant foods are used to build omega 3 and omega 6 fatty acids. Omega 3 and omega 6 fatty acids are essential for the proper functioning of all tissues of the body.

Omega 3 fatty acids are needed in our diet for optimal nutrition and health. Since omega 3 fatty acids do not synthesize in the human body, we must rely on getting enough through the foods we eat. The best sources of omega 3s are cold milled pure flax, raw pumpkin seeds, chia seeds, raw walnuts and wild salmon. A tablespoon of cold pressed virgin coconut oil taken with the seeds aids in omega 3 absorptions.

Omega 6 fatty acids, like omega 3 fatty acids, cannot be synthesized in the human body, so again we must rely on food sources to keep our levels up. Unfortunately, if you consume a lot of corn or vegetable oil, you are likely getting too much omega 6 in your diet. If you eat healthily and avoid processed oils, your best sources of omega 6s are hemp hearts, sesame, sunflower and raw almonds. Omega 6 plays an important role in immune system support and blood pressure regulation.

Omega 9 fatty acids are considered an unsaturated fat and are common in both vegetable and animal fats. Omega 9 fatty acids are specifically oleic acid and considered a non-essential fatty acid since the human body can synthesize omega 9 from many of the things we eat on a daily basis. The most common food source of omega 9 fatty acids is olive oil and nut oils. In moderation, omega 9 fatty acids help support brain and heart function.

We need healthy fats to be included in our daily nutrition to maintain the right balance of omega 3-6-9. Recently, it has been found that some omega 3 and omega 6 in pill form are substandard and even mildly toxic. Be sure if you take the supplement route, buy quality products.

Many people ask Can I take too much omega fatty acids? and the answer is yes. The daily recommended amount is 0.3 to 0.5 grams. However, many people have jumped on the omega fatty acid bandwagon and take up to 3 grams of omega 3 fatty acids a day through fish oil, which for people without health concerns can be regarded as safe.

Keep in mind that it can be dangerous to take too much fish oil in your efforts to get your omega 3. Over consumption of fish oil can lead to blood thinning and even strokes. Omega 6 is also something that can cause health problems when consumed in large doses. Omega 6 can directly raise blood pressure, cause blood clots to form and lead to heart attacks.

It is always an excellent idea to consult with your physician before starting a regimen of omega 3 or omega 6 to see if they would advise this based on your current health. Certain medical conditions and medication can cause an adverse reaction to omega fatty acids.

Be smart, cautious, take in moderation and if you have concerns, seek medical advice from a health care provider.

Judd Jones is a director for The Hagadone Corporation and Certified Health Coach.

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JUDD JONES: Getting enough omegas - Coeur d'Alene Press

83% of people lose weight by following THIS simple diet plan … – Daily Star

Posted: August 25, 2017 at 6:44 pm

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Not sure whether to try juicing or low carb? Well youre probably better steering clear from both if you want a trimmer figure.

New research has revealed the most effective diet for achieving and maintaining weight loss and it doesnt even involve milkshakes or skipping meals.

The extensive study by Ticketgum.com quizzed 1,245 slimmers about which diet plan they follow and whether or not it helped them reach their weight loss goal.

It turns out a whopping 83% of people admitting to hitting their slimming target by following the Paleo diet and 89% achieved their goal weight by combining the caveman eating plan with exercise.

20 fat-burning foods that help you lose weight

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Avacodo - includes monosaturated fatty acids that are more likely to be used as slow burning energy than stored as body fat

Furthermore 67% of people said they maintained their goal weight by sticking to Paleo principles.

The second most effective diet was Slimming World, which helped 78% of people drop pounds, followed by Weight Watchers which worked for 73% of dieters.

On the less successful end of the scale, just 17% of people managed to lose fat with Slim Fast and only 11% got lean by juicing.

We spoke to Paleo diet specialists Keris Marsden and Matt Whitmore, who answered all your burning questions about the prehistoric eating plan.

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Speaking exclusively to Daily Star Online, the pair who co-authored The Paleo Primer: A Second Helping explained the principles of eating Paleo.

What is the Paleo diet?

Essentially the Paleo diet or the Paleo-ish diet as we like to call it is a diet based upon predominantly unprocessed foods including meat, poultry, fish, fruit, herbs, vegetables, nuts and seeds.

The principle benefit to favouring these foods is the fact that they're some of the most nutritious foods available to us in terms of vitamins, minerals and antioxidant content, plus these foods have always been the foundation of the human diet.

Good news dieters! The 23 foods that contain NO calories because you burn more than you consume as you eat

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APRICOTS - Calorie content: 12 kcals per apricotEating apricots is said to help reduce the risk of strokes, and heart attacks. They're also full of vitamin C, potassium and dietary fibre, which all promote good heart health

How can the Paleo diet help you lose weight?

One of the biggest factors is the reduction in processed foods, most of which are loaded with poor quality fats, refined carbohydrates, excess salt and food additives all which make them highly palatable, difficult to portion control and can lead to an energy excess in the body.

Replacing these with natural, nutritious ingredients, especially more vegetables, means your calorie consumption is effortlessly reduced whilst still eating a similar volume of food.

Furthermore the foods emphasised on the paleo diet are loaded with micronutrients that fuel your metabolism including zinc, magnesium, iodine and B vitamins, plus the increase in protein and fibre provide more satiating meals which allows you to increase the gaps between meals and eliminate snacking.

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Can you drink alcohol on a Paleo diet?

Sure you can with our flexible approach, you can also eat cake or cookies too, the key is moderation.

As the saying goes it's not a diet its a lifestyle and the reality is there are numerous occasions you don't want to be weighed down by restrictions.

You can join in and celebrate birthdays, holidays and meet friends for a few drinks if that's what you enjoy, then just start the following day with a nutritious breakfast and continue your usual tasty, healthy meals.

If you are looking to lose that belly fat, try these simple easy to follow tips that will help you on the road

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Eat every three hours - Passing on breakfast will send your body into starvation mode, meaning your body starts to store everything youve eaten as fat, and youre midsection is the first to suffer the consequences

Do you have to stick to a certain amount of calories per day?

We offer guidance on calories and macronutrients, however, we dont believe in counting calories on a daily basis.

Your calorie consumption is effortlessly reduced whilst still eating a similar volume of food

Educating yourself so you have a better understanding and awareness of foods is essential as this allows you to meet your basic needs and establish healthy portion sizes.

Some people will need to adapt things slightly once in a consistent Paleo-ish routine and possibly increase their protein intake or limit carbohydrates depending upon their body composition and lifestyle.

It's important to note that sleep, exercise, sunlight exposure and stress management play a fundamental role in health and fat loss, we call these maxi-nutrients.

Does the Paleo diet improve your overall health?

The Paleo-ish diet can have an astounding impact on overall health.

The increase in healthy macronutrients plus extra vitamins, minerals and antioxidants improves mood health, enhances energy levels and digestive function.

It also supports a healthy immune system by lowering levels of systemic inflammation in the body and therefore your risk of chronic disease.

Ideally these nutritional changes are implemented alongside increased physical activity, sufficient sleep and a means of supporting mental health with mindfulness and relaxation techniques.

We have helped numerous individuals use the paleo diet as an intervention for type-2 diabetes and other inflammatory driven diseases and achieved great results.

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83% of people lose weight by following THIS simple diet plan ... - Daily Star

Does the 80/20 Diet Actually Help You Lose Weight? – Healthline

Posted: August 25, 2017 at 6:44 pm

This latest diet plan allows dieters to still enjoy some of their favorite, less healthy foods in moderation.

The freshman 15.

Beer gut.

Middle-age spread.

Hibernation handles.

The monikers for dreaded weight gain are endless, but no matter what you call it, most of us have jumped on the diet merry-go-round at one time in our lives in an attempt to lose weight.

Dieting is tricky business.

Anyone whos ever tried to shed pounds knows how difficult it is to give up favorite foods and stick to a diet.

The word diet alone makes us feel deprived, which puts us on the slippery slope toward splurging on high calorie, high fat foods.

So youll probably like the sounds of this: The 80/20 Diet is a new eating plan that gives you permission to indulge in your favorite foods as long as you eat really healthy the rest of the time.

In The 80/20 Diet, Australian nutritionist, chef, and personal trainer Teresa Cutter writes that you can lose weight if you eat nutritiously 80 percent of the time and allow yourself to indulge in less healthy food for the remaining 20 percent of your meals.

By nutritious, Cutter means whole, unprocessed or minimally processed foods, lots of fruits, vegetables, lean protein, and whole grains, plus lots of water. Her book contains over 130 recipes to help you eat healthy and lose weight.

Keep in mind, however, that Cutters definition of less healthy foods might not square with yours.

You were probably imaging toeing the line with stellar, good-for-you meals Monday through Friday and indulging on pizza and beer over the weekend. Not so fast. This diet does not give permission to binge eat.

Breakfast, lunch, and dinner for a week equals 21 meals, so 80 percent would be 17 healthy meals.

That leaves four indulgent opportunities, but Cutter admits that if you gorge on pizza, fries, and cheeseburgers for those four meals, youve just undone all the good work of the 80 percent.

You can have that cheeseburger, she said, just dont get a Whopper and double fries.

I think an 80/20 plan is a great approach, licensed, registered dietitian Kristin Kirkpatrick told Healthline.

Ive seen with my own patients that willpower [alone] does not work, it just makes people want the foods they are giving up even more, she says. Therefore, allowing yourself a few indulgences here and there may not be such a bad thing. With my patients I tend to be a bit more conservative and suggest a 90/10 split though.

Well-balanced menus built around fruit, vegetables, lean protein, and whole grains will help you feel full, and due to the fiber and water content, keep your system working. However, since weight loss is all about burning more calories than you consume, you still have to practice portion control.

Talia Koren, who blogs at WorkweekLunch.com, lost 10 pounds following the 80/20 rule.

Restrictive eating rarely makes anyone truly happy because its extremely difficult, Koren wrote. Some control is good, but when you set too many rules, you eventually find yourself back at square one.

Koren followed a weekly plan, but others prefer the daily regime of two healthy meals and snacks per day and one indulgence. For Koren, prep and planning involved considerable time and effort, but she says that having nutritious food always available (she packs her lunch and does not dine out frequently) helped keep her on the 80/20 track.

Another positive aspect of the 80/20 diet is that it removes the angst we often feel when we indulge in nondiet food like cupcakes, cookies, ice cream, and the like.

Losing the shame of having a favorite food every once in a while may in turn deflect an entire binge, Kirkpatrick said.

Time and money can be a negative factor in following the 80/20 diet. Since fresh food and good cuts of lean protein can be more expensive than boxed, frozen, canned, and fast food options, you may have to stretch your budget a bit.

Youll also have to be organized and able to commit time to meal prep.

For instance, Koren prepares meals on Sunday and Wednesday for the following days, and makes good use of sealable plastic containers.

Find out if meal prepping with plastic food containers is sabotaging your diet.

Not doing the calculations correctly could also be a drawback, Kirkpatrick added.

If 20 percent turns into 40 percent and the healthy items only fall into 60 percent range, then you run into problems, she told Healthline. This is about small amounts of things. If starting small turns into larger portions and unhealthy foods, this is not the right plan for you.

To date, there is no science behind the 80/20 diet, but a study published in Obesity Facts in 2014 attests to the theory behind this diet. Researchers found that you can still lose weight after small splurges if you compensate and eat healthy most of the time.

The study adds that even if you do not lose weight, youll be healthier overall and may have a lower risk for conditions such as heart disease, high blood pressure, and cancer.

Diets that promise quick and painless weight loss might work initially, but they seldom hold steady in the long run. What does work are making lifestyle changes and readjusting your thinking about food. The 80/20 Diet approaches both the physical and mental aspects of weight loss, and might be a sensible, sustainable method to lose weight and stay healthy.

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Does the 80/20 Diet Actually Help You Lose Weight? - Healthline

We Talked With an Expert About Whether You Can Actually Lose Weight With the Apple Cider Vinegar Diet or Bone … – Life & Style Weekly

Posted: August 25, 2017 at 6:43 pm

It's no surprise that our favorite celebs love to spill their diet secrets, given that they often work so hard to get those killer bodies! But how safe (or beneficial) are those weight loss remedies that aren't, you know, sweating it out at the gym?

We talked with Dr. Josh Axe, D.N.M., C.N.S., D.C., founder of DrAxe.com, best-selling author of Eat Dirt, and co-founder of Ancient Nutrition, to get the truth about some of the Internet's most searched diets and whether you should listen to the hype! Scroll down to hear his thoughts on apple cider vinegar, the bone broth detox, and more popular fads.

MORE: Khlo Kardashian, Jennifer Lopez, and More Stars Who Refuse to Eat These Super Common Foods

Whether youre dieting or not, regularly having small amounts of apple cider vinegar, or ACV, has numerous health benefits, including: better digestion, reduced acid reflux, enhanced detoxification, and blood sugar regulation. ACV contains a powerful substance acetic acid, which is beneficial for gut health and more. In terms of it being used as part of a diet to help someone lose weight, this approach might have certain advantages due to how ACV can help reduce cravings and improve nutrient absorption.

Id recommend starting with one or two teaspoons of apple cider vinegar mixed with water before your three biggest meals of the day, as this may help stabilize blood sugar levels, alkalize your digestive system and have other positive effects on your metabolism. You can also try starting the day with a cleansing mix of ACV, lemon juice, cayenne pepper, and cinnamon. Im a big fan of ACV, but I still like to remind people that theres no magic bullet when it comes to lasting weight loss. In general, consuming lots of one healthy ingredient should never take the place of an overall balanced diet and healthy lifestyle.

Fasting (abstaining from eating solid food) may seem like a recent trend, but in fact, its been practiced safely for thousands of years. As long as its not causing any negative side effects such as irregular menstrual cycles, lots of fatigue, or heavy brain fog then going for longer periods of time without food, even for an entire day, has been shown to have certain positive health effects.

Skipping a whole day of eating obviously has benefits for reducing calorie intake as well, but this isn't the only reason that fasting is helpful for weight loss or maintenance. Fasting helps deplete glycogen (energy stored in muscles), which means the body uses more stored fat for energy, plus it helps normalize blood sugar levels. It may also help regulate production of certain appetite hormones including leptin, the hormone that regulates fat storage in response to eating, and ghrelin, a hormone that increases hunger. Studies have also found links between fasting and longevity, due to how fasting may help lower oxidative stress. Bone broth is one of the best things to have while fasting (as well as on non-fasting days) because it prevents muscle wasting or dehydration, and supplies essential nutrients including amino acids and electrolytes to keep energy levels up.

Eating 3 square meals a day might be most common, but that doesnt mean its the only healthy way to eat. In fact, its now being shown in studies that for some people, eating many small meals all day long (also called grazing) may contribute to overeating, possibly because it never allows enough time for someone to feel truly hungry, decreasing their ability to be stay in touch with their true hunger versus fullness signals.

Everyone is a bit different in terms of how often and when they get hungry, so theres no hard-and-fast rule as to which number of meals is best. Eating only one meal per day might seem extreme, and it certainly can be very uncomfortable for some people, but for others it might provide substantial benefits and seem pretty manageable, especially if practiced only several days per week. Staying flexible and in touch with your appetite cues should really be the ultimate goal.

Eating plenty of protein, healthy fats, and veggies while keeping carb and sugar intake low is one of the most reliable ways to lose weight, often pretty quickly. Another name for a very low-carb, low-sugar diet is the Ketogenic Diet which has recently become very popular, followed by celebrities such as Halle Berry, but has actually been practiced since around the 1920s. The keto diet works by forcing the body to burn fat for energy instead of carbohydrates, a process called ketosis.

Ketosis is only possible when carb intake is kept very, very low around 25-30 grams of net carbs per day (the amount thats left when fiber is subtracted). Foods like meat, fish, oils, and non-starchy veggies are either very-low carb or no-carb, so they should make up the bulk of calories on plans like the keto diet. Dairy products, grains, fruit, legumes, and added sugars have more carbs, so they are either strictly limited or avoided all together. Most people will be able to achieve similar results to Kim if they follow a Moderate Keto Diet," sticking to about 60-75 grams of net carbs daily which allows for a bit more flexibility.

Answers have been edited for length.

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We Talked With an Expert About Whether You Can Actually Lose Weight With the Apple Cider Vinegar Diet or Bone ... - Life & Style Weekly

5 Tips For Traveling Safely With Food Allergies – POPSUGAR

Posted: August 25, 2017 at 6:43 pm

I was diagnosed with a severe allergy to berries and red fruits when I was an infant, and I've also been on a gluten-free diet for the last four years. Don't get me wrong, I'm not celiac nor severely allergic to gluten, but intolerant, part of that group of people identified as "gluten sensitive." And guess what? I travel the world looking for the best places to eat and drink to write about . . . funny, isn't it?

Traveling with food allergies can be annoying and intimidating, leaving us and our travel companions with a constant sense of fear about what could happen if, accidentally, we end up eating something we can't have. So said, fear and anxiety don't control my life, and that's why every time I travel, I ensure I won't have problems or that at least I will be in control if something happens.

Let me be straight: it hasn't been easy, especially in the past, because there are many things you've got to consider when you travel with an allergy. But the more I experience and travel, the easier it gets, and this also boosts my confidence and my desire to enjoy the adventure.

Here are some tips on how to travel safely with one (or more!) food allergy.

Have a chat with your doctor and ask him or her to write you a note, signed, with all the things you're allergic to. Don't be picky; put everything on it, including the variations of one single type of food. Mine doesn't contain a general indication of "red fruits," but it details every single fruit I'm allergic to. If you're allergic to more than one food, put everything in the same document and make sure you carry a copy with you (in your wallet or bag) and you also have a copy to be left in your luggage. In the same doc, you can also add all the information about your health insurance, the drugs you can take in case of intoxication, and emergency contact numbers.

Make sure to bring food allergy translation cards to communicate your allergy to restaurant servers, in case you're not fluent in the language of the country you're going to visit.

Not only do you need a document, but you also need to add all your medical information on your smartphone so that in case of need, people can rely on your phone for more information (both if you travel solo or with someone else, be self-sufficient and make sure you can be saved in any situation!). I don't recommend wearing a wristband with allergy information because today the mobile phone can do everything and is not so invasive, while the wristband can really impact the life of a traveler (and imagine if you also wear jewelry and an activity tracker what a nightmare!).

FoodMaestro is a great app to look for the safest ingredients in every single product without reading the labels. Food Allergy Translate is ideal to translate your dietary needs in foreign languages.

Every time I travel, for work or for pleasure, I do my research to come up with a list of hospitals and local allergy associations. Sometimes I also get in contact with local associations asking for advice and this has proven to be one of the best experiences ever, because at the end of the day, people with allergies are a big community and everyone is happy to help others.

Make sure you also research the best restaurants, local grocery stores, and places able to cater to your needs, and don't be afraid to eat only what you recognize as safe for your health! When you order a dish, specify it doesn't contain the ingredient you're allergic to, always being clear (I always add, "I'm highly allergic, I could die by eating this food!"), and if your allergy doesn't allow you to eat food cooked or prepared near the source of your allergy, then your research phase must be even more serious to end up with a list of selected places where you feel, and are, 100 percent safe.

Do not forget to have a chat with the hotel you're staying in before or immediately upon your arrival, asking for information about its policy in case of allergy.

At least one week before leaving (but this depends on the airline), get in contact with the airline and make sure to request a special dish for your flight, but be prepared. Unfortunately, in most cases, you'll end up with a questionable dish, so follow my recommendation as a long-time traveler with (a good amount of) allergies: pack the right amount of food to be consumed on the plane, making sure you bring both sweet and salty food, and do not forget to pack extra safe snacks in case of delays or problems of any kind. If this sounds silly or makes you feel ashamed, just remember a serious allergy is not a whim, and if your allergy can compromise your life, you have all the rights to prevent it! Make sure you have a look at the International Food Allergy and Anaphylaxis Alliance for information about international airlines and their policies in case of a severe allergy on board; just recently, I was on a plane with Aer Lingus and no peanuts were served because a passenger was highly allergic (if you're wondering, nobody complained at all!).

If your food allergy is severe, always bring at least two epinephrine injections, making sure they're properly labeled. Remember that they're a medical need, so they're allowed to be carried aboard.

Overwhelmed? Don't be. Just be confident and practice, and the more you travel, the easier it will get and you'll be able to have fun, no matter your food allergy!

Image Source: POPSUGAR Photography / Bonnie Burke

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5 Tips For Traveling Safely With Food Allergies - POPSUGAR

7 Things You’ve Always Wondered About a Colonoscopy Procedure – SELF

Posted: August 25, 2017 at 6:43 pm

A colonoscopy is a scary-sounding procedure (who wants a scope going up their most private orifice?!), but its one of the best detection tools doctors have for colorectal cancer and bowel diseases. Knowledge is power when it comes to any health procedure, and knowing what to anticipate will make things less worrisome. Here's what to expect before, during, and after a colonoscopy.

For people with no personal or family history of colorectal cancer or inflammatory bowel disease like ulcerative colitis or Crohn's, colonoscopies dont need to begin until the age of 50, according to the Centers for Disease Control and Prevention (CDC). After that first one, you'll need a test every 10 years.

But for those who meet any of the aforementioned qualifications, you may need to start much sooner and be screened more frequently. The American Cancer Society offers an excellent breakdown (with charts!) of when you should get a colonoscopy based on risk factors like a family history of cancer.

The Colon Cancer Alliance recommends that you begin a low-fiber diet the week before your scheduled colonoscopy. In addition to sticking with low-fiber foods, they recommend avoiding fatty foods, fruits and raw vegetables with skins, whole grains, and anything with seeds or nuts, including popcorn. That's because in order for your doctor to successfully view your colon (aka your large intestine), it must be completely emptyand these foods can become caught in your colon for longer than typical waste. Their recommended meal plan includes things like eggs, white bread, turkey or chicken, Greek yogurt, spinach, and melon.

According to Rudolph Bedford, M.D., gastroenterologist at Providence Saint Johns Health Center in Santa Monica, California, preparation is the most important part. If you dont do a good job of emptying out your colon, your doctor won't be able to see it clearly, Dr. Bedford tells SELF. That can result in a missed polyp, a longer procedure, or even a need to repeat the procedure.

The day before your procedure, a clear liquid diet must be followed. According to the Mayo Clinic, this includes water, clear sodas, fat-free chicken or beef broth, and coffee or tea without added milk or cream. Some doctors have added restrictions or allowances (like hard candy), so make sure you follow their individual instructions. Dr. Bedford suggests checking the ingredients list on anything you eat the day before, and avoiding any fluids that contain red, blue, or purple food coloring as they can look like blood in your colon during the colonoscopy.

There is no sugar-coating this part: The final step of readying your digestive tract for a colonoscopy is to clear it completely, and this is...unpleasant. Each doctor has their own preferred method, but the end result will be the same: complete emptying of your colon. Some doctors prescribe a large volume of liquid laxative prep, while others recommend over-the-counter pill or powder laxatives. Regardless, you should do this part at home or somewhere youre comfortableyoull be going to the bathroom frequently over the course of several hours, until what you pass is totally clear.

Some helpful prep tips from the Colon Cancer Alliance include chilling the prep solution, using a straw so the liquid goes to the back of your mouth and you avoid too much taste, and following the prep by sucking on a lemon slice or a piece of hard candy.

Some patients will have to finish the rest of their bowel prep that morning, while others will go directly to their appointment. Since you'll be given anesthesia, you'll need to arrange a ride home from the procedure ahead of time. On procedure day, you're not allowed anything by mouth (not even water or gum).

After you arrive at the hospital or surgical center, youll change into a gown and get blood taken. Then youll be taken to a private room for the colonoscopy. Sedation will be administered, so its likely you wont remember any of the actual procedure (phew!). According to the Mayo Clinic, your doctor will insert a long, flexible tube called a colonoscope into your rectum. The scope has a small camera on the end, and images are projected onto a screen while your doctor does the procedure (you'll notice these screens in the room, before the sedation kicks in). He or she will also puff air into your colon so it expands for a better view. Biopsies (samples of tissue) may be taken, and if any polyps are found, your doctor will remove those as well.

You'll be taken to a recovery area while the sedation wears off. As embarrassing as it might sound (no pun intended), youll need to get rid of the air that the doctor shot into your colon. Dont try to hold it in, because that will only cause unnecessary cramping. Honestly, just take advantage of this one-time opportunity to pass gas without judgment. Once the sedation has mostly worn off, a nurse will check on you and send in the doctor.

Once you feel better and are more awake, Dr. Bedford says, your doctor will provide you with a report of what was learned during the procedure. This can include ulceration, inflammation, bleeding, scar tissue, polyps, or irregular tissue. Your doctor will also tell you if biopsies were taken and how long it will take to get a result. The Colon Cancer Alliance provides a great list of questions to ask your health provider after the procedure (you can read it here).

Once your ride has dropped you off safely at home, take it easy for the rest of the day. Youll be hungry and thirsty, and unless your doctor has indicated otherwise, youre free to eat a normal diet. You might still feel bloated or gassy, and the Mayo Clinic recommends taking a short walk to help pass the leftover air in your colon. You may also have a small amount of blood in your first bowel movement post-colonoscopy, especially if your doctor removed polyps or took biopsies. This is totally normal. But if you pass blood clots or get a fever, let your doctor know right away.

Not knowing what to expect during a colonoscopy can make it a whole lot scarier, so if you still have questions, ask your doctor. Being prepared for the procedure will help alleviate most of your worries, and they'll understand that you're nervous. But hey, your colon's health is far too important to neglect.

Related:

You May Also Like: 7 Signs of Colorectal Cancer You Should Know

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7 Things You've Always Wondered About a Colonoscopy Procedure - SELF

Struggling to lose weight? This is probably what you’re doing wrong – SmoothFM (registration)

Posted: August 25, 2017 at 6:43 pm

Coming out of the winter months, its not unusual to be carrying a few extra stubborn kilos (cold weather all but calls for starch and carbs who are we to question that?). As we move into the early stages of spring many of you may be thinking of changing up your diets (or not you do you!) in the hope of slimming down for the warmer months. However, its all too easy to pick up bad habits in the attempt to drop weight fast which may just be stopping you from losing weight altogether.

For this reason, we chatted with Susie Burrell, a nutritionist with Bounce, about her tips on making healthier choices when eating.

According to Burrell, the single biggest mistake when it comes to dieting is going too hard, too fast. The nutritionist shared that extreme diets are not sustainable and will likely cause you to fall back into old habits quickly:

Choosing a diet that is too restrictive, lasting a few days then resorting to their regular eating habits! When it comes to long term weight loss, slow and steady always wins the race.

On snacking (a vice for many of us) Burrell suggested replacing sweet treats with healthy alternatives like frozen fresh fruit pured into yoghurt, fresh fruit dipped in a little dark chocolate or healthy baked vege and fruit muffins or banana loaves.

You can also add protein balls into the mix as a snack that will keep you full between meals:

There are very few high protein, nutritionally balanced snacks and Bounce balls tick all these boxes in a tasty, portioned controlled snack.

For those who are fans of breaking a sweat, Burrell stressed that the food you fuel your body with before and after a workout can have a major impact on your results. Dont be afraid of carbs in this case, she advised:

You need a small amount of carb to actually burn body fat so a couple of crackers or a banana before a high-intensity workout is the key followed by a decent recovery meal such as eggs on toast or a chicken or tuna sandwich or wrap.

With a few tweaks and an active lifestyle, you should be shedding the winter weight in no time.

Images: Getty, La Tessa Photography,Supplied

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Struggling to lose weight? This is probably what you're doing wrong - SmoothFM (registration)

Here’s what Conor McGregor may be doing to his body as he sheds weight for his fight against Floyd Mayweather – STAT

Posted: August 25, 2017 at 6:43 pm

B

efore he faces off against undefeated boxer Floyd Mayweather, UFC champion Conor McGregor must conquer the scale.

And that could prove an even more dangerous opponent.

In pre-fight trash talk, Mayweather has claimed that McGregor looks extremely heavy and has been scrambling to try to drop 10 pounds. (Both fighters have to come in under 154 pounds at the weigh-in on Friday afternoon if their much-hyped bout is to proceed.)

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The truth is, though, shedding 10 pounds in a couple days is no big deal for most MMA fighters.In the past, McGregor has reportedly cut more than 25 pounds in eight days time.

The key question is whether they can do it without damaging their health. And even the nutritionist charged with guiding McGregor to his fighting weight said thats a difficult balance.

Its nothing Id recommend to everyday people, George Lockhart, the nutritionist, told STAT in an interview. I always tell people if health was your number one priority, MMA is not the sport you should be going into.

MMA fighters are known to dehydrate themselves using everything from saunas to sweat suits, hot baths to water pills to shed up to dozens of pounds in the days ahead of a weigh-in. After making weight, they try to quickly regain it by eating food and drinking water in hopes of gaining the competitive advantage of size over their opponent.

Lockhart, a former fighter and Marineveteran, generally starts on the Tuesday before a weigh-in. He removes sodium from a fighters diet and offers herbal diuretics that include potassium to replenish lost nutrients. Hell also have a fighter taper water consumption over several days two gallons on Tuesday, one gallon on Wednesday, occasional sips when thirsty on Thursday. The day before the weigh in, Lockhart takes carbohydrates out of fighters diet and cleans out his or her intestinal tract. On that final night, fighters sometimes work out or take a hot bath.He monitors vitals, including body temperature and blood pressure, throughout the process.

Ten pounds in four days is like a hiccup, Lockhart said. What Floyds talking about, it just shows hes probably never cut weight before.

But dropping weight that fast even just 10 pounds draws concerns from doctors. Dr. Larry Lovelace, a ringside physician in California, told STAT several fighters have died over the past few years from the practice, which athletic officials have called the biggest problem in the sport today.

A 2013 study in the Journal of Strength and Conditioning Research found that 39 percent of MMA fighters studied experienced significant or serious dehydration before their fights. Lovelace said the body doesnt fully rehydrate for at least two days well after a fight ends. That means fighters could experience muscle cramps and loss in agility while in the ring, he said.

It only takes 2 percent dehydration to impair your performance, Lovelace said. Theres no way theyre going to recover, and its definitely going to affect their performance.

There are bigger health risks, too. They include:

The brain: When a fighter takes a punch to the head, the brain rattles off the front and the back of the skull. Thats not healthy in the best of conditions. Dehydration makes it worse. The brain is bathed in fluid, said Dr. Edmund Ayoub, vice president of the Association of Ringside Physicians. Without that fluid, the brain has less cushion. Therefore, the risk of injury could be greater for a fighter who spars during the process of weight cutting. The brain can hit harder against the skull, Ayoub said. You may have more [risk for] brain injury.

The heart: A fighters heart beats faster than normal when dehydrated. If you normally walk around with a resting heart rate of 72, now it may be 90 or 100, Lovelace said. So going into a cage to fight, there are potential cardiac risks.

In a 2013 interview with Vice Sports, ringside physician Dr. Michael Kelly said dehydration can impact how the body regulates sodium and potassium levels and, in turn, mess with the cardiac fibers conducting electricity inside the heart. So if those signals arent propagating along the channel correctly, Kelly said, the heart can go into an irregular heartbeat or fatal heart rhythm and wind up in cardiac arrest.

The kidneys:Nephrons, the tiny structures inside the kidney that produce urine to remove waste from the body, malfunction without enough water.Your kidneys literally dry up, Ayoub said. When kidneys get dried up, you can get kidney damage. In 2015, fighter Johny Hendricks had to be rushed to the emergency room after weight cutting led to intestinal blockage and a kidney stone. Doctors say theyre also at risk of sustaining chronic kidney issues due to the practice.

Ayoub thinks fighters would remain healthy if they made sure to lose no more than 2 percent of their body weight each week. If McGregor had to lose 10 pounds, for instance, he should aim to shed it over three weeks instead of just one, Ayoub said.

Lovelace, though, said there is nothing to be gained from the practice of weight cutting,in part because both fighters are often doing the same thing, canceling out any potential advantage from packing on pounds immediately after the weigh-in.

Lockhart, for his part, believes fighters will keep cutting weight no matter what. So he considers it his job to help them do it as safely as possible. Theres no degree for weight cutting, Lockhart said. You need people to show them how to do it in the proper way.

MMA writer Iain Kidd, who has observed Lockharts training methods for a forthcoming book, puts it this way: There are ways to do it safer but not ways to do it safely.

Southern Correspondent

Max covers hospitals and health care.

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Here's what Conor McGregor may be doing to his body as he sheds weight for his fight against Floyd Mayweather - STAT

Five ways to lose weight without trying | Daily Star – Daily Star

Posted: August 25, 2017 at 6:43 pm

GETTY

For someone who is obese or overweight, the thought of shedding pounds can be daunting.

But there are some simple things you can do to kick-start the weight loss process and they take no effort at all.

Because, after all, starting is the hardest part.

Click through our gallery on the best ways to burn calories without exercising

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Chew gum - A super-easy way to burn some extra calories is popping a few pieces of gum now and then. The act of chewing keeps your jaw muscles moving, andnot only will you be burning caloriesyoull stop yourself from consuming more calories.

Here are five ways to lose weight without trying:

1. Weigh yourself

According to the Journal of Obesity, weighing yourself regularly can help you learn how to lose weight fast.

Researchers found that overweight people who stepped on the scales each day for a year lost 5.7lbs compared to those who didnt and lost only 1.1lbs.

2. Eat before you shop

Before you go grocery shopping, have a healthy snack.

A recent study from Cornell found when people ate one piece of fruit before they got groceries, they bought 28% more wholesome produce and less junk food.

Plus, you will have a full stomach so are less likely to be tempted by the chocolate aisle.

Amazingly, these reality TV stars have lost more than 40st between them... all thanks to healthy eating and exercise

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Jennifer Ellison from Brookside loses three stone in weight

3. Play Tetris

Yes, really. These building blocks can actually stop your cravings, according to recent research.

The 2015 study published in the journal Addictive Behaviours found people who played Tetris for three minutes reduced their cravings by 20%.

That's because the game puts your cognitive focus elsewhere, which distracts you from thinking about food.

4. Go for a stroll

Introducing exercise doesnt mean joining the gym. Just put on some sneakers and go for a 30-minute walk every day.

A Chinese study found that by doing just this you could lose 1.6 inches off your waist in 12 weeks.

5. Get some shut eye

Sleep is crucial for keeping your cravings at bay, a Stanford University study found.

Lack of sleep can trigger the hormone gherkin which will make you want to eat more and lower the levels of the hormone leptin which tells your body when its full.

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Five ways to lose weight without trying | Daily Star - Daily Star


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