To me, the kind of person who can count how many times I've been to the gym this year on one hand (ahem, or one finger), it doesn't feel like I really have a need to drink a protein shake for breakfast, or to eat one of those high protein bars in between meals.

I don't exactly love just eating grilled chicken and eggs, either.

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But after speaking with Myprotein nutritionist Charlotte Campbell, who spends quite a lot of time looking at the health benefits of protein, I might just have been convinced. Because a high protein diet is actually also great for people who don't own or regularly wear a sports bra, it turns out.

Research suggests that a high protein diet offers a whole host of health benefits, whether you lift weights or just the TV remote. Here's why:

"By eating lean sources of protein, youll keep your stomach fuller for much longer," says Charlotte. "If you want to cut calories but dont know where to start, add a portion of protein for your mid-morning and afternoon snack - whether this is some chicken bites, a handful of nuts or a specialised protein product." If you incorporate this into your routine, Charlotte explains you're likely to find yourself consuming less calories without realising - with some studies suggesting you could drop over 400 calories from your daily intake using this method.

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"Protein has a higher thermic affect than carbs or fats, which means it can be very efficiently processed by the body and turned into energy to be burned off," the nutritionist explains.

And even if you don't particularly want to achieve the lean look, it's important to maintain muscle for strength, especially as we get older. Cutting protein from your diet, Charlotte says, would cause you to "lose muscle mass along with fat", which can "affect mobility and make you more prone to injury".

It's not just muscle that protein protects, it also helps the bones directly says the nutritionist. "Studies have shown that a high protein diet makes you less likely to suffer from osteoporosis and fractures, which is important news for women who are more at risk of osteoporosis the older we get".

As always, though, it's worth pointing out that the ideal kind of diet is one that's balanced. "A high protein diet does not mean only protein," says Charlotte, adding: "While protein provides many benefits it should be consumed as part of a varied diet that also contains carbs and fats."

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Link:
Why a high protein diet isn't just for people who work out - Cosmopolitan.com

My Why Is Meat a Risk Factor for Diabetes?postshows that meat may play a role in increasing the risk of diabetes, and How May Plants Protect Against Diabetes?discuss the potential protective role of healthy plant foods. But plant-based diets not only appear to guard against getting diabetes in the first place, they may successfully treat the disease better than the diabetic diets patients typically are placed on, controlling both weight and cholesterol.

Diets based on whole plant foods can result in significant weight loss without limiting portion size or counting calories, because plant foods tend to be so calorically dilute. In my video below, you can see the volume of 100 calories of broccoli, tomatoes, and strawberries compared to 100 calories of chicken, cheese, or fish. People just cant seem to eat enough of the plant foods to compensate for the calorie deficit, so they lose weight eating whole plant foods.

Most importantly, a plant-based diet works better. A plant-based diet beat out the conventional American Diabetes Association diet in a head-to-head, randomized, controlled clinical trial, without restricting portions and without calorie- or carb-counting. A review of all such studies found that those following plant-based diets experience improved reductions in blood sugars, body weight, and cardiovascular risk, compared with those on diets including animal products.

Cardiovascular risk is what kills diabetics the most. Theyre more likely to get strokes, more likely to suffer heart failure. In fact, [d]iabetes has been proposed as a coronary heart disease risk equivalent, which means diabetic patients without a history of coronary disease have an equivalent risk to that of nondiabetic individuals with confirmed heart disease.

A newer study used a technique to actually measure insulin sensitivity. It improved on both diets in the first three months, but then the vegetarian diet pulled ahead. The researchers also found that the LDL cholesterol fell significantly in the vegetarian group. Indeed, thats what we see when people are put on plant-based diets: Cholesterol comes down so much it can actually reverse the atherosclerosis progressionthat is, reverse the progression of heart disease.

We know about the beneficial effect of a vegetarian diet on controlling weight, blood sugars, cholesterol, insulin sensitivity, and oxidative stress compared to conventional diabetic diets, but what about quality of life and mood. How did people feel after making such a dramatic change in their diets? In a randomized, controlled trial, study subjects were assigned either to a plant-based diet group or a control group. The plant-based group ate vegetables, grains, beans, fruits, and nuts with animal products limited to a maximum of one daily portion of low-fat yogurt. The control group followed an official diabetes diet.

Quality of life improved on both diets in the first three months, but, within six months, the plant-based group clearly pulled ahead. The same results were seen with depression scores: They dropped in both groups in the first three months, but started to rebound in the control group.

The bottom line is that the more plant-based diet led to a greater improvement in quality of life and mood. Patients consuming a vegetarian diet also felt less constrained than those consuming the conventional diet. People actually felt the conventional diabetic diet was more restrictive than the plant-based diet. Disinhibition decreased with a vegetarian diet, meaning those eating vegetarian were less likely to binge, and the subjects in the vegetarian group tended to feel less hungry. All of this helps with sustainability in the long term, which is, of course, critical for any dietary change. So, not only do plant-based diets appear to work better, but they may be easier to stick to. And, with the improvement in mood, patients may exhibit desired improvements not only in physical, but also in mental, health.

In health,

Michael Greger, M.D.

PS: If you havent yet, you can subscribe to my free videoshereand watch my live, year-in-review presentations2015:Food as Medicine: Preventing and Treating the Most Dreaded Diseases with Diet, and my latest, 2016:How Not to Die: The Role of Diet in Preventing, Arresting, and Reversing Our Top 15 Killers.

Related:

How May Plants Protect Against Diabetes? Why Is Meat a Risk-Factor for Diabetes? Lifestyle Medicine Is the Standard of Care for Prediabetes

Disclaimer: The views expressed above are solely those of the author and may not reflect those of Care2, Inc., its employees or advertisers.

Originally posted here:
Plant-Based Diets for Diabetics Improves Quality of Life and Mood - Care2.com

According to the AAD, the SPOTme skin cancer-screening program is one of the most successful association-led public health programs in U.S. history.

On Monday, Essentia Health's Dermatology providers host complimentary SPOTme skin cancer screenings 8 a.m. to 4 p.m. at Essentia Health's Center for Renewal, Duluth. People will have a 10-minute skin check appointment with one of the dermatology providers.

"If people are concerned about a spot on their skin, this is a convenient way for them to have it looked at," said Nurse Practitioner John Slettedahl. "They will then have the choice to arrange to have the spot further evaluated or treated where they choose to receive their regular medical care."

The AAD recommends everyone use sunscreen that offers broad-spectrum protection (protects against UVA and UVB rays); sun protection factor (SPF) 30 or higher and is water resistant.

A sunscreen that offers those things helps to protect your skin from sunburn, early skin aging and skin cancer. However, sunscreen alone cannot fully protect you. In addition to wearing sunscreen, dermatologists recommend taking the following steps to protect your skin and find skin cancer early:

Seek shade when appropriate, remembering the sun's rays are strongest between 10 a.m. and 2 p.m. if your shadow is shorter than you are, seek shade.

Wear protective clothing, such as a long-sleeved shirt, pants, a wide-brimmed hat and sunglasses, when possible.

Use extra caution near water, snow and sand as they reflect the damaging rays of the sun, which can increase your chance of sunburn.

Get vitamin D safely through a healthy diet that may include vitamin supplements. Don't seek the sun.

Avoid tanning beds. Ultraviolet light from the sun and tanning beds can cause skin cancer and wrinkling. If you want to look tan, you may wish to use a self-tanning product, but continue to use sunscreen with it.

Check your birthday suit on your birthday. If you notice anything changing, itching or bleeding on your skin, see a board-certified dermatologist. Skin cancer is very treatable when caught early.

"You don't have to live in a sun belt to develop skin cancer," Essentia Health Dermatologist Dr. Susan Ash said. "Many people in this area have fair Scandinavian skin with less natural pigment to avoid getting really bad sunburns. That's why it is so important that people understand that skin cancer is increasing and learn how to protect themselves."

Originally posted here:
Get checked for skin cancer - Superior Telegram

HYDERABAD:What are ante natal classes? These are classes to be attended during pregnancy. They can begin from first trim if all safe. Depends upon the design of the classes- could be couple or only mom. However Preggo is a program for mother and baby which has antenatal sessions as a part of the program hence its more vast and exciting for moms.

How do you say it is mandatory for healthy child birth? Childbirth prep helps in reducing fear in moms and makes them more confident to have a less painful natural labour. Considering the bad lifestyle in the current scenario, the need for such programs has arise. Preggo comprises of Antenatal Yoga and Lamaze classes. and much more.

Diet & nutrition of moms-to-be, new moms, newborns Throughout the period of pregnancy there will be numerous physical and hormonal changes that shape the body of the new mom to-be.

Adhering to a balanced diet, with a proper balance of micronutrients and macronutrients in the diet, is essential for a healthy pregnancy.

Micronutrients are the dietary components, such as vitamins and minerals, which are required in small amount whereas macronutrients, on the other hand, are required in plenty as they provide nutrients that provide calories or energy. Macronutrients include carbohydrates, proteins, and fats. Prenatal and postnatal fitness Prenatal and postnatal fitness is a combination of yoga, aerobics as well as cardio exercises. These fitness courses include abdominal exercises as well as strength training and cardio workouts which will improve the health aspects of the mom and baby and reduce the chances of the delivery to move to C-section. These exercises will help in acquiring the pre-pregnancy shape quickly and safely also. Birthing education for parents-to-be

The main questions that run through the mind will be how will I know Im in labor? Will it hurt? Will I be lactating enough? How do I care for a newborn?Prenatal classes help in addressing all these concerns and help you in becoming a confident mother.

Emotional health counselingWomen can experience anxiety, fear, tiredness, sadness, and so much more. In this stage of life, she explores a new identity as mother, which in itself is quite challenging. Women need to seek a new balance, which they experience till the time.

So as a result it is an essentiality to undergo an emotional health counseling that will motivate the expecting mom as well as her partner to support her morally. Preggo is a pre and oost natal fitness and education programme designed by Indias leading experts to help create healthy and confident parents.

This program encompasses all aspects of maternal health diet & nutrition of moms-to-be, new moms, newborns. We also deal with prenatal and postnatal fitness, birthing education for parents-to-be. lactation counselling besides emotional health counselling (Dr Mahima Bakshi is Head - Preggo, Apollo Cradle)

Visit link:
Understanding ante-natal classes - The New Indian Express

ASK THE DOCTORS by Robert Ashley, M.D. For The Salinas Californian 12:04 a.m. PT April 28, 2017

Dr. Robert Ashley MD(Photo: Provided)

Dear Doctor: Im almost 90 years old and always tired. I took two capsules of 2,000 mcg vitamin B12 the other night, and felt stronger and not as tired. Is it safe?

Dear Reader: My first thought is that you might have B12 deficiency, caused either by inadequate intake or by inadequate absorption of B12. Animal products such as meat, dairy and eggs are the only sources of B12 in humans, and the recommended daily allowance is 2.4 micrograms per day. The average intake of an individual in the United States is approximately 3.4 micrograms per day, but if you follow a vegan diet, you obviously lack sources of B12. Thanks to evolution, one-half of your B12 intake is stored in your liver, and it takes many years for this to be depleted.

If your intake is sufficient, it may be your ability to absorb B12 that is compromised. This can occur if you have inflammation of your stomach lining or disorders of the small intestine, such as Crohns disease. Antacids and proton pump inhibitors such as Prilosec, Protonix, Prevacid, Aciphex, Zantac and Pepcid also can lead to deficiency, because they reduce the stomach acid necessary to release the B12 from food. Metformin, a drug used to treat Type 2 diabetes, can also decrease absorption of B12 in the small intestine in 10 percent to 30 percent of patients.

Lastly, age can be a risk factor for B12 deficiency. Multiple studies in this and in other countries have found deficiency in 10 percent to 24 percent of people 75 and older. The causes may be both inadequate intake and inadequate absorption. Significant B12 deficiency can lead to anemia, nerve damage and dementia.

But let us say that your B12 levels are normal. Is there any benefit to taking more, and is there any danger in doing so? Many of my patients, who are not B12 deficient, feel greater energy and improvement of their health with B12 injections. I am not certain why this happens, and it doesnt appear to have a lasting effect. It is possible that extra amounts of B12 can improve the metabolic function and allow the vitamin to be utilized better.

Water soluble vitamins, like B12, can be tolerated at higher doses without adverse effects upon the body, and the National Academy of Medicine has not established an upper limit of vitamin B12 intake. The dose of 2,000 micrograms of B12 is more than 800 times the recommended daily amount. So, on the face of it, this dose seems too high, but as you increase the amount in your diet, less of a percentage will be absorbed.

Before continuing the B12, I would recommend getting your levels tested with your doctor. If you show a deficiency, your doctor may want to investigate and gauge how much of the vitamin you might need.

If you are not deficient, I believe it is safe to take a supplement at a lower dose; you dont even have to take it every day because B12 is well-stored by the body. Further, if you want to ensure better absorption of B12, you can try preparations that can be absorbed under the tongue. The important thing is to investigate why this B12 dose had such an impact and how you can safely replicate the effects.

Robert Ashley, M.D., is an internist and assistant professor of medicine at the University of California, Los Angeles.

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Ask the Drs.: Large dose of B12 give burst of energy - The Salinas Californian

Pippa Middleton leaving her London gym. Photo: TheImageDirect.com

Pippa Middletons upcoming May 20 wedding to British man James Matthews may be under threat by normal people, but the royal sister-in-law isnt letting that distract her from getting ready for her big day. E! News reports Middleton has been prepping by working out at an exclusive London gym, in addition to following the Sirtfood Diet, which one expert warns is extremely restrictiveand can potentially cause long-term health problems.

On Wednesday, E! News published pictures of Middleton leaving private fitness center KX gym in Chelsea after an hour-and-fifteen-minute Pilates class, accompanied by a report that detailed Middletons use of the Sirtfood Diet, which was created by health consultants Aidan Goggins and Glen Matten. The diet is all about eating foods that are high in polyphenols micronutrients found in plant foods which supposedly help activate a persons sirtuin (or skinny) genes. In other words, the diet claims that by sticking with 20 so-called Sirtfoods including strawberries, kale, arugula, red wine, and walnuts youll burn more fat and your metabolism will speed up.

While that may sound great in theory (especially the part about red wine), registered dietitian Brigitte Zeitlin told the Cut that the diet is actually quite dangerous. Thats because, as Zeitlin explained, the diet is broken down into two phases, as detailed in the creators book, The SirtFood Diet. During a persons first week on the diet, theyre only supposed to consume 1,000 calories a day for three days through three Sirtfood juices and one meal a day (recipes for such meals and juices are included in the book and online). Then, for the remainder of the week, the amount of calories they consume is upped to 1,500 a day, through two juices and two meals.

The second phase of the diet is a maintenance phase that lasts for two weeks, involving three Sirtfood meals and one juice each day. After that, a person can repeat the process all over again (starting from week one), or merely stick with the maintenance phase for however long they want. Zeitlin confirmed that yes, a person would likely lose weight on this diet due to its overly restrictive nature, but theyd also be starving themselves in the process and would merely gain the weight back once they started eating again.

Its unhealthy and unsafe to eat below 1,200 calories a day, Zeitlin told the Cut. In addition to not giving yourself the proper energy and nutrients you need each day youre on this fad diet, eventually youre going to go off of it. Youre going to gain all of the weight you lost back, and more often than not, youre going to gain even more weight back.

Brides who are hoping to get in shape for their big day or even those of us hoping to shed the doughnut weight from our winter hibernation should pursue a healthier option rather than follow Middletons lead, according to the registered dietitian. The best thing a person could do for their health, she said, is to ensure that theyre getting a variety of whole fruits and vegetables, as well as lean protein, each day. This is far healthier than yo-yo dieting, like you would on the Sirtfood diet, she explained, since going up and down in weight has been shown to be bad for your heart, to screw up your metabolism, to cause stress on your body, and to lead to inflammation.

Extreme diets like this dont work, Zeitlin said. Most brides usually burn out on them, and they get incredibly cranky because theyre starving themselves. At a time when youre already incredibly stressed out, the last thing you need to do is add in the stressful factor of not eating properly.

Besides, as Celebitchy points out, the photographs E! News published of Middleton leaving KX gym which, of course, just so happens to have a restaurant that features a Sirtfood Dietfriendly menu seem to be pretty staged, suggesting that perhaps, like most other things celebrity-related, Middletons wedding prep might just be spon-con.

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Excerpt from:
Don't Follow Pippa Middleton's 'Extremely Restrictive' Wedding Diet - New York Magazine