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ALSO SEE: Shocking New Lunaire Keto UK Report What Theyll Never Tell You

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Lunaire Keto United Kingdom [UK]: Reviews 2022 (Ketogenic Diet Farm), Flat Belly Diet, Is It Really Work? - Inter Press Service

More than 40 percent of Americans have gained weight in the past two years, with the average weight gain for men equaling 37 pounds, according to a2021 survey by the American Psychological Association. Blame the pandemic. With the increase of booze consumption, decrease in sleep, and piled on stress so much stress many of us gained a bit of weight. For those of us who have let a bit become quite a bit, a noticeable amount, a spare tire, or a double digit increase, its time to face the facts: Your life may be on the line. Forget about halcyon dreams of beach bodies, you need to worry about your heart.

Too much weight gain is strongly correlated with higher troponin levels in the blood basically, little pieces of your heart muscle floating around, telling us that damage is being done. Meaning? A six-foot, 225-pound man is 32 percent more likely to develop heart failure than a 6-foot, 188-pound, according to a study published in the Journal of the American College of Cardiology. No wonder the No. 1 killer of men in the U.S. is heart disease. As such, weight gain, especially for men, is the No. 1 thing health-seekers will want to nip in the bud.

This leads us to some good news: Your pandemic weight gain is different than long-term weight gain. The weight youve gained during the past 18 months or so is more a consequence of circumstances than lifelong habits or metabolic shifts. With the right moves, it will come off faster and is more likely to stay off. You just need a little discipline in diet, effort in exercise, and to prioritize mind over matter. Lets do this.

Weight loss starts with diet. Period, end of story (sorry, fitness nuts!). This means we need to focus on what we eat and when we eat it. Intermittent fasting might sound crazy, but dont get too caught up in the extremes of the trend. Fasting is something we all do and studies show it can be used for good. One study of guys with pre-diabetes found that those who moved their dinner an hour earlier, so they ate all their meals in a six-hour window, had lower blood pressure, better insulin sensitivity, and decreased inflammation in their bodies (and yes, they lost weight). So look to space out your dinner-to-breakfast time and you should see benefits. Sometimes, its not about changing what you eat, but when you eat it.

Skipping a workout now and then is no big deal. But if the kid got sick or your partner is traveling or work is overwhelming or the pandemic is pandemic-ing again, you might have missed more than you were planning. Thats going to happen. But when you do get back into it, dont pick up where you left off or youll get injured, says Shaun Jenkins, senior trainer manager at Tone House in New York City. Scale back to a week in your program that would have been 60 to 65 percent max, he says. If you got up to 100 pounds on a certain machine, swipe back to where you were doing at 60 pounds and use that as your benchmark to restart.

If weight loss is your No. 1 goal, cardio has to be in the mix. Strength training is key for overall fitness, but its the minutes spent with your heart rate elevated at 85 percent max or more that really matter. These 15-minute HIIT sessions can get you there.

Reminder: A diet high in sugar, salt, and saturated fat will undermine a good workout routine any day of the week. This is often a pitfall of anyone who increases their workout intensity or time only to undo it by feeding increased need for calories with, say, fries, burgers, and shakes. And while there are no shortcuts to weight loss, cutting calories is probably necessary. In a review of the activity patterns of more than 1,700 people, scientists found that the energy expenditure from exercise was significantly less than people anticipated, making it harder to drop weight by exercise.

When you drastically cut the number of calories you eat in a day, your body flips out and says, OK, Im going to drastically cut the number of calories I burn in a day, too. Thats because it views this sudden drop in energy as a sign theres a famine on the horizon, and it goes into a mega-energy-saving pattern so it wont run out of fuel. (Picture your smartphone in battery-saving mode.) The better way: Aim to consume 300 to 500 fewer calories each day than usual and burn 300 to 500 more, for a reasonable two pounds of weight loss a week. Slow and steady wins this race.

Fact: You cant lose your gut without also changing your diet, but moves that target all five of your core muscles (thats your rectus abdominis, erector spinae, transverse abdominis, obliques, and multifidi) will improve midsection tone and give you better posture to boot. Start with the following three moves and add to it with more here.

Its fairly obvious what foods you should avoid salt, sugar, saturated fat, yall but what about portions? To figure these out, picture your dinner plate like the face of a clock. From 12 to 3 oclock should be your protein (chicken, fish, beans, or red meat); 3 to 6 oclock is where the rice, potatoes, and pasta go. The other half of your plate (say, 6 to 12 oclock) should be filled with fruits and veggies: salad, broccoli, green beans, an apple, you get the picture.

Tending to your mind is critical to keeping your stress in check, andstress contributes to your expanding waistline in more ways than one. For starters, stress causes your body to release the hormone cortisol. Cortisol increases appetite, and if this is chronic, it will affect your microbiota and change your body into craving more sugar-rich food, says Su-Nui Escobar, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. Set aside 10 to 20 minutes each night (or morning) to simply sit and breathe.

Cortisol plays a role in regulating your metabolism, meaning the more of it pumping through your body, the slower your body uses food for fuel. Increased cortisol levels make it very difficult for the body to lose weight and promote belly fat, says Michael Robinson, a naturopathic physician and certified nutrition specialist. Robinson suggests keeping a journal where you can do a brain dump every night before bed writing down the stuff stressing you out and things on tomorrows to-do list, so you can sleep a little better (give or take a crying baby).

Want to get more bang for your buck at the gym? Superset workouts are for people who dont want to sit around at the gym all day, says Jenkins. Im a big proponent of getting the work done and thats one of the points of supersets. Pair one set of exercises with moves that working opposing muscle groups for best results.

Yep, those yellow slivers of sweetness can play a key role in your weight loss journey. Namely, they boost energy levels during exercise just as well as a sports drink, according to recent research. Why does that matter? Because low energy is the No. 1 reason people quit on hard workouts, and hard workouts are essential for shedding unwanted pounds. So eat your bananas.

While all the stats suggest that working from home is contributing to the rising numbers on the scale, you can turn it into a major fitness perk, says Damien Joyner, an ACE-certified personal trainer in San Diego. The only commute when youre working out at home is getting out of bed and walking to the room where you want to exercise, he says. Moreover, you have music that you enjoy, as well as a shower and bathroom steps away from your workout. In other words, no effing excuses. Get after it.

This variation on the traditional move has you parking your feet high up a wall and doing pushups at an incline. The reason you should: Just 11 minutes of bodyweight exercise, three times a week for six weeks, can significantly improve your cardiovascular fitness, according to a study in the International Journal of Exercise Science. Try these other bodyweight moves, too.

To successfully change your eating habits, dont just skip the chips swap them for crunchy fresh carrots and cucumbers instead. The No. 1 mistake resolution-makers make is avoiding their bad habit rather than replacing it with another behavior, research shows.

With the right moves, says Jayson Lee, a personal trainer in New York City, you can burn more calories in 20 minutes than a lot of guys do in a full hour at the gym. What might those moves be? Box jumps, burpees, mountain climbers, and more. Hard, yes. But quick, too.

No, stretching will not directly cause you to lose weight. But a tight body from hunkering down in front of your computer all day is a body prime for injury when you do go to exercise and an injured body is one that wont burn calories the way you need in order to shed the spare tire. By that logic, you should try these moves, including the cobra pose, borrowed from yoga, to keep your muscles and ligaments limber.

These 10 CrossFit-inspired workouts are super-short, extra-hard, and you can do them at home with no fancy equipment. Moves like mountain climbers, wall-sits, and squat jumps will torch calories while building major muscle.

Functional fitness is a trend that shows no signs of slowing down and why would it, given how easily it incinerates calories while reinforcing movements that help you get through your day? Two that get the job done: push-ups and weighted squats. No dumbbells at home? Performing squats while holding a full gallon of water at sternum height can be a good option, says Joyner. (To make it harder, hold a gallon jug in each hand, bend elbows, and keep hands at chest height throughout the move.)

A family that sweats together, stays together. If pandemic idleness has crept into your kids lives, too, get them involved in your next sweat session. A funny thing with my kids and all kids is that theyre always watching, says Rich Froning Jr., winner of multiple CrossFit Games championships. They see me work out and want to try it, too. If I do a handstand walk or push-up, they try to do handstands or push-ups. My daughter hops on the rowing machine and the pull-up bar. Just by observing me, they understand the importance of it.

Nuts are a great snack, especially in place of sugar and carb-heavy bars. So if youre looking for a snack, reach for nuts. Conveniently, that amount also provides 50 percent of your recommended daily allotment of the mineral magnesium, which plays a key role in stabilizing your energy via blood sugar levels while supporting your metabolism, making it easier to lose weight without the (literal) highs and lows of dieting. Just aim for one handful a day, or roughly an ounce like all nuts, almonds are calorie-dense and you want to give your stomach a moment to register its full.

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20 Ways to Lose Weight and Keep It Off - Fatherly

Getting started with the Noom diet plan involves answering questions no diet plan has ever asked me before.

1. Take a quiz for a customized plan.

The first step in the program is a 10-minute online quiz that asks typical questions about your height, weight, gender, age and why you want to lose weight. It also asks how active you are, how often you eat and whether youre at risk for certain health issues like diabetes, heart disease and depression.

Then questions like, Have any life events led to weight gain in the last few years? and, Why are you uncertain about hitting your weight loss goals? pop up to assess habits and behaviors.

2. Pay, then download the app to your smartphone and create a log-in.

Once youve decided to join the program and paid the fee, you must download the Noom app. Its currently only available on IOS (12.4 or later) and Android (version 6 or later) smartphones. You can use it on iPad and Android tablets, but the functionality will be limited because tablets dont typically come with motion sensors (Noom has a step counter). After youve installed the app, youll be asked to sign in using the email address you used to join the program.

3. Meet your coaches, commit to lessons and get your calorie budget.

Noom asks you to complete 10 mini-lessons in psychology and behavioral change in 16 weeks. You decide immediately if you want to spend a minimum of five minutes to a maximum of 16 minutes a day on the lessons. About two days in, youll be connected with a goal coach who will personally reach out about twice a week to check in, ask about your progress and send motivational messages.

A few more days into the program, youll be assigned a group coach and a peer group. The group coach moderates the peer group chat, posts weight loss tips and sometimes responds to individual posts. Both the goal coach and the group coach are trained in all things Noom and hold either a bachelors or associates degree, plus 2,000 hours of wellness experience.

Your calorie restrictions are based your information. For some obese and pre-diabetic people, Noom might recommend its diabetes prevention programthe first mobile health program to be recognized by the Centers for Disease Control (CDC) for delivering an evidence-based type 2 diabetes prevention program.

Noom

Your personalized plan assigns a daily calorie budget (the minimum calories you need to function each day) and requires you to record your meals and physical activity daily. You also decide if you want to commit two to 10 minutes a day to read short articles on positive thinking, mindful eating and stress relief.

On top of all of this, Noom has a step counter, so as long as your phone is on you all day, youll know just how many total steps you took. The app encourages you to log daily blood pressure readings, blood glucose levels and water intake.

The Noom plan is designed to last 16 weeks, but youre encouraged to buy up to twelve months at a time for weight loss and maintenance. To meet my goal of a 12-pound weight loss, my calorie budget was 1,250 calories a day for 16 weeks. When I logged my foods, the app let me know how many calories I had left in each food category (see below) for the day. There was no admonishment when I went over my calorie budget, only encouraging messages to continue the plan and lessons to help me examine what triggered my bad food day (or week).

Originally posted here:
Noom Diet Review: Pros, Cons, Cost & How it Works Forbes Health - Forbes

Your body produces a wide range of hormones to help control many important functions. Insulin is one of those vital hormones and is produced by your pancreas. It regulates how your body uses glucose, a form of sugar thats created when your body breaks down the carbohydrates you eat.

If your pancreas doesnt produce insulin at all or doesnt make enough of it or if the insulin in your body doesnt work as efficiently as it should, it can cause harmful and even life threatening complications.

The most common condition associated with insulin is diabetes.

This article will help explain how insulin works, what happens when it stops working, and what the treatment options are.

Insulin is a hormone produced by your pancreas that helps control how your body processes, stores, and uses glucose and other important nutrients.

Insulin is needed to:

When you eat food, the carbohydrates that you consume get broken down into glucose.

Your pancreas then releases insulin so that the glucose in your blood can be transported to the cells in your body. Glucose will either be used as energy by those cells or stored in your liver as glycogen for when its needed later.

When insulin works this way, it helps keep your blood sugar levels within a healthy range and ensures your body gets the energy it needs to carry out all its essential functions.

If your pancreas doesnt produce enough insulin or if the insulin in your body doesnt work properly, blood sugar will remain in your bloodstream and not be moved to your cells or to your liver for storage.

The two most common conditions associated with insulin are type 1 diabetes and type 2 diabetes.

Over 34 million American adults had diagnosed or undiagnosed diabetes as of 2020, more than double the number of American adults with diabetes 20 years ago.

Although both types of diabetes are associated with complications related to insulin, there are key differences between the two:

High blood sugar levels can damage the organs and tissues throughout your body. The higher your blood sugar and the longer you have elevated levels of it, the greater your risk for many types of health complications, such as:

When insulin doesnt work the way it should, it can cause a wide range of symptoms. These symptoms can be severe and develop very quickly in type 1 diabetes.

On the other hand, the symptoms come on a lot more slowly in type 2 diabetes. It can take years for symptoms to develop. Often, people are diagnosed with type 2 diabetes before they notice any symptoms.

When symptoms are present in either type 1 or type 2 diabetes, they can include:

Another common sign of insulin resistance and prediabetes or diabetes is acanthosis nigricans, which are velvety hyperpigmented plaques (thickened skin) commonly found on the neck or in the armpits. It is one of the earliest telltale signs of high glucose levels.

People with type 1 diabetes are generally diagnosed when symptoms cause them to seek medical care.

Type 2 diabetes is often diagnosed with a simple blood test during a routine physical exam or annual checkup.

A lab test of your fasting blood sugar levels or an A1C test can indicate if your blood sugar is within a healthy range. This can signal whether the insulin in your body is working correctly.

A fasting blood sugar test measures your blood sugar after not eating for at least 8 hours. This test is often done in the morning after youve gone without eating overnight. The following chart shows what the results of a fasting blood sugar test mean.

An A1c test measures your average blood sugar levels over the past 2 to 3 months. The following chart shows what the results of a A1C test mean.

If your test results indicate that you have prediabetes, your doctor will likely recommend lifestyle changes, such as:

These types of changes may help your body use insulin more effectively and prevent prediabetes from progressing to diabetes.

People with type 1 diabetes always need to take insulin, and they also need to check their blood sugar throughout the day to make sure it is staying within a target range.

You have to inject insulin into the fat under your skin for it to get to your bloodstream. You cannot take it as a pill because it would get broken down during the process of digestion, which would make it much less effective than it needs to be.

People with type 2 diabetes who can manage their condition with lifestyle changes and other medications might not need to use insulin. Insulin will be prescribed for people with type 2 diabetes only if lifestyle changes and oral medications arent enough to keep blood sugar levels within a target range.

There are several different types of insulin. The types of insulin may seem overwhelming at first, especially if you havent taken insulin before. Your doctor will work with you to:

Your doctor will take several factors into consideration to determine which type of insulin is right for you. For instance, they will look at:

Depending on these factors, your doctor may prescribe one type of insulin or several types.

The main types of insulin include the following:

Some manufacturers also sell premixed insulin that combines rapid or short-acting insulin with intermediate-acting insulin.

Your healthcare professional will help you choose the right size syringe and can teach you how and when to inject yourself with insulin.

Syringes arent the only option for getting insulin into your bloodstream. If syringes arent right for you, you can also administer insulin by using the following:

Insulin is an important hormone that helps your body use, store, and regulate the glucose (sugar) in your blood. When the insulin in your body doesnt work correctly, your blood sugar can build up to dangerously high levels in your bloodstream.

The most common condition associated with insulin is diabetes. People with type 1 diabetes need to take insulin every day. Lifestyle changes and oral medications can manage type 2 diabetes, but insulin is sometimes needed.

There are several different types of insulin. Some begin to work quickly and last a few hours. Others take longer to start working but can last for up to 24 hours. Your doctor will take several factors into consideration to determine which type of insulin is right for you.

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Insulin Mechanism of Action: How Does It Work? - Healthline

The Kansas Reflector welcomes opinion pieces from writers who share our goal of widening the conversation about how public policies affect the day-to-day lives of people throughout our state. Linda Ditch has been a freelance writer for two decades.

Its late January. The time where, traditionally, most people give up on their New Years resolutions. How about you? More specifically, did you resolve to lose weight? Again? Hows it working for you?

Believe me; I know the struggle! I started to diet when I was 11 years old. In middle school, I signed up for WW (then known as Weight Watchers) for the first time. In high school, I went through a time of only eating 600 to 800 calories a day, and in college, I gave a liquid diet a try.

As you may have guessed, none of those plans worked. Actually, thats not true. They worked for a time, but I always gained the weight right back, usually with extra pounds for good measure.

My last diet began in March 2019, when I signed up again for WW and dove right into what the program called my wellness journey for the next two years. The plan became my entire focus. I couldnt eat anything without first calculating how many WW points it would cost from my daily allotment. As a food writer, I went from choosing menu items and recipes to enjoy because they sounded tasty to wondering about the point totals and how I could change them to fit my new lifestyle. My self-worth became dependent on the scales numbers going down.

Then my body started fighting back. It got tired of being told it wasnt hungry when it was, eating non-fat yogurt when it wanted ice cream, and walking 10,000 steps when it wanted to rest. But, most of all, I was tired of basing my feelings on what the scale reported.

I finally realized that when diets dont work, Im not a failure. The diets are.

Weight loss companies are in the business of making money. A story just this month on NPR pointed out approximately 45 million Americans diet every year, spending more than $30 billion on diet products and plans. Diets count on you to keep failing, and trying again and again.

An article published in Scientific American in 2020 notes that researchers discovered approximately 80% of people who succeeded at significant weight loss could not maintain it for 12 months. Within two years, most regain more than half of what they lost, with many weighing more than when they started.

Weight loss companies are in the business of making money. A story just this month on NPR pointed out approximately 45 million Americans diet every year, spending more than $30 billion on diet products and plans. Diets count on you to keep failing, and trying again and again.

Diet culture is that collective set of social expectations telling us that theres one way to be and one way to look and one way to eat and that we are a better person, were a more worthy person, if our bodies are a certain way, explained UK-based body image researcher Nadia Craddock in the NPR report.

Then I discovered the book Intuitive Eating: A Revolutionary Anti-Diet Approach, by Evelyn Tribole and Elyse Resch. This approach focuses on rejecting the diet mentality, honoring your hunger, making peace with food, challenging societys food police, and respecting your body where it is now.

I have practiced intuitive eating for almost a year. At first, it felt like starting another diet, until I realized I was learning how to let my body behave in the way it was meant to all along.

Yes, I regained about half the weight I lost. But Im OK with that because Im happier.

The numbers on the scale no longer dictate my feelings because I rarely weigh myself. Best of all, my entire focus is no longer on losing weight. Being satisfied with life is now my goal, including spiritual growth, intriguing work and fulfilling relationships.

Will I ever lose weight again? I dont know. Thats up to my body. Healthy foods, sweet treats, and exercise are now a minor part of my lifes bigger picture. I will never again do anything on purpose to lose weight. Let me say, the freedom feeling that way brings is lovely!

Through its opinion section, the Kansas Reflector works to amplify the voices of people who are affected by public policies or excluded from public debate. Find information, including how to submit your own commentary, here.

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For this new year, follow my example and say 'no' to diet culture - Kansas Reflector

Associate Professor of Nutrition Zhenhua Liu has been elected to serve as chair-elect of the diet and cancer research interest section (RIS) of the American Society for Nutrition (ASN). He will serve in this role through the end of June before taking over the position of chair for a one-year term from July 2022June 2023.

Members of the ASN Diet and Cancer RIS focus on the impact of nutritional status and dietary factors in cancer development; the role of diet in modulating cellular, biochemical and molecular events associated with carcinogenesis at numerous sites in animal and human models; and the relevance and application of research in the field of cancer chemoprevention.

It is my great honor to serve for the ASN Diet and Cancer RIS, which is dedicated to bringing together the worlds top researchers, clinical nutritionists, and industry partners to advance our knowledge and application of nutrition for cancer prevention and thereby to reduce the burden of cancer in our society, says Liu.

As the chair-elect of the Diet and Cancer section, Liu hopes to specifically facilitate and promote scientific exchange among ASN members who focus on research, teaching and outreach activities in the area of nutrition and cancer prevention.

Liu joined the UMass Amherst faculty in 2012 after spending several years in the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston. His Nutrition and Cancer Prevention Laboratory investigates how diet and lifestyle and their metabolically-related gene variants interact to mediate the development of chronic diseases. For a long period, his research has been focusing on 1) obesity-driven inflammation and 2) nutritional epigenetics in the regulation of Wnt pathway and the prevention of cancer. His lab utilizes cell culture, animal models and human biospecimens, biochemical and molecular techniques, as well as nutritional informatics and functional genomic approaches to understand the etiology of human chronic diseases. The ultimate goal of his work is to integrate his lab's biological findings with dietary and lifestyle strategies to diminish the burden of chronic diseases in society.

The American Society for Nutrition was formed in 2005 from a merger of the American Society for Nutritional Sciences (formerly the American Institute for Nutrition, established 1928); the American Society for Clinical Nutrition (established 1961); and the Society for International Nutrition (established 1996). Its mission is to advance the science, education and practice of nutrition.

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Liu Named Chair-elect of the American Society for Nutrition Diet and Cancer Section - UMass News and Media Relations

There are many myths around a vegan diet; one of the biggest being that it does not provide one with enough protein, calcium, iron, and vitamin D. However, nutritionists believe otherwise. If you are a vegan and an aspiring athlete, or an athlete who wants to adopt a vegan diet, here are some things for you to keep in mind when designing your diet, said Haripriya N., executive nutritionist at the Cloudnine Group of Hospitals, Chennai.

Common myths about a vegan diet for athletes

The nutritionist said that it is essential to remember that a well-planned, supplemented, and diligently implemented vegan diet is compatible with competitive sport and promotes a good state of health with no risk of developing nutritional deficiencies. So, it is a myth that a vegan diet fails to support optimal performance in athletes.

Plant-based diets, which are typically low in saturated fat, high in complex carbohydrates, fiber, and nutrient rich in nature can help to regulate and reduce body fat percentage which is associated with increased aerobic capacity. This has been proven to improve their endurance resulting in better performance in the field, she told indianexpress.com.

It is also a myth that those on a vegan diet dont get enough protein, she continued. Although a vegan protein intake of 10-12 per cent is lower compared to non-vegans, it is still adequate to match the even higher protein needs of the heavily-burdened metabolism of athletes. These values, ranging from 8-15% of daily energy, can be easily met and have been described as being adequate to benefit health and athletic performance, she added.Some excellent sources are soy, millets, tofu, whole pulses, sprouts, chickpeas, lentils and quinoa; these are excellent sources of protein which also boost your micronutrient intake.

So, vegans need to slightly increase their daily protein intake compared to non-vegans to achieve essential amino acids needed for the protein turnover and recovery, she suggested.

Achieving micronutrient sufficiency is an important concern for all athletes. Attention should be paid to achieving adequacy in vitamin B12, iron, zinc, calcium, iodine and vitamin D intakes when designing a vegan diet in particular. These nutrients are naturally low in vegan foods but can be combined or supplemented based on requirement.

It is also a myth that vegan diets harm recovery. In fact, the opposite is true. Balanced vegan diets are abundant in phytonutrients and antioxidants which are especially helpful for recovery as they fight oxidative stress and reduce exercise induced muscle damage, which causes inflammation, soreness and fatigue 24 74 hours post exercise, she said.

As long as you have a healthy, balanced diet, training as a vegan is no different to regular training aside from the potential increased recovery and energy levels.

Healthy sources of protein for vegan athletes

The optimisation of protein intakes for vegan athlete requires attention to be to the quantity and quality of protein consumed. Common examples of the limiting amino acids in plant-based proteins include lysine, methionine, isoleucine, threonine and tryptophan. Of these, lysine appears to be most commonly absent, particularly from cereal grains.

Foods such as beans and legumes are rich sources of lysine, however, and leucine can be obtained from soy beans and lentils. Other BCAAs can be found in seeds, tree nuts and chickpeas, meaning that these amino acids can be obtained by consuming a variety of protein-rich, plant-based foods.

Foods such as grains, legumes, nuts and seeds should be included in the vegan diet to ensure that all essential amino acids are present.

Examples of high-protein vegan-friendly foods and their protein offering per 100gm, according to Haripriya N

Pumpkin seeds (dried, uncooked) 30.2Lentils (red, split, uncooked) 24.6Black beans (uncooked) 21.6Almonds (raw) 21.2Tempeh 20.3Tofu 17.3Oats (rolled) 16.9Quinoa (uncooked) 14. 1

*Source: Nutrient values from USDA food composition table.

Are supplements needed?

Dietary supplements are recommended only if an individual cannot meet their requirement through natural food sources or if the nutrient demand is higher. For vegan athletes, it is important to concentrate on micronutrients such as Vitamin B12 and iron which might not improve the performance but, if deficit, can damage or delay the recovery of muscles. Even with proper nutritional preparation, the results of taking any dietary supplements for exercise and athletic performance vary by level of training; the nature, intensity, and duration of the activity; and the environmental conditions. Nutritional supplements like plant based protein powders can be suggested if the athlete cannot meet the desired requirement of protein from food due to various reasons like cost effective and inconvenient in consuming, she said.

Supplements must be taken under proper professional advice and not to be taken without prescription as overdose might cause toxicity, which is fatal.

Iron:Vegan athletes can achieve iron sufficiency by choosing wholefood iron sources like legumes, grains, nuts, seeds, fortified foods, green vegetables and reducing the consumption of inhibitor-containing foodstuffs such as tea, coffee and cocoa (when eating iron-rich meals), consume vitamin C containing foods concurrently to enhance absorption, and incorporate soaked, sprouted and/or fermented foods in their diets.

Vitamin D: Best way to acquire Vitamin D is to get exposed to sunlight around 11am 3pm for 10-15 minutes, daily without sunscreen protection. Other than this, dietary sources like soymilk, mushrooms and fortified oils are also good sources.

Calcium- Remember calcium is well absorbed along with vitamin D. Fortified plant milks and juice, broccoli, many local greens, sprouts, cauliflower, bok choi, soymilk, and green leafy vegetables can be consumed for sufficient calcium intake.

What should they have on days that they are training, and on rest days?

On the training days, focus on:

Pre-work out- As general rule of thumb, its better to avoid eating immediately before exercise as it might cause GI discomfort and reduce the performance. Have one carbohydrate count half an hour prior to the event. Something simple as 1 small banana, a slice of bread with peanut or almond butter which provides instant energy for the event.

During workout- Its important to have sips of water in-between the trainings to prevent electrolyte imbalances, fatigue and heat shocks during training and to compensate the water loss by sweating.

Post-workout- During this phase, its essential to replenish the nutrient losses during training like carbohydrate and protein rich snack within 30 minutes post the training for better absorption and to prevent muscle soreness post exercise.

On the rest days, focus on :

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Vegan diet for athletes: Expert shares healthy sources of protein - The Indian Express

3 or more servings per week of berries, red wine (flavonoids) linked to better odds of survival.

A new study shows that people with Parkinsons disease who eat a diet that includes three or more servings per week of foods high in flavonoids, like tea, apples, berries, and red wine, may have a lower chance of dying during the study period than people who do not eat as many flavonoids. The research is published in the January 26, 2022, online issue of Neurology, the medical journal of theAmerican Academy of Neurology. The study looked at several types of flavonoids and found that higher consumption of flavan-3-ols and anthocyanins, both before and after a Parkinsons diagnosis, was associated with lower risk of death during the study period.

Flavonoids are naturally occurring compounds found in plants and are considered powerful antioxidants. Previous research has shown that flavonoids may have a protective effect on the brain.

Our results are exciting because they suggest that people with Parkinsons in our study who did something as simple as including three or more servings per week of common foods like red berries, apples and orange juice may have improved chances of living longer, said study author Xiang Gao, MD, PhD, of The Pennsylvania State University in University Park.

The study looked at 1,251 people with Parkinsons with an average age of about 72. Researchers used a food frequency questionnaire to determine peoples flavonoid intake before and after their diagnosis, for an average of 33 years. Every four years, people were surveyed about how often they ate various foods, including tea, apples, berries, oranges and orange juice. Their intake of different types of flavonoids was calculated by multiplying the flavonoid content of each food by its frequency.

By the end of the study, 944, or 75%, of the participants had died. Of those, 513 people died from Parkinsons, 112 died from cardiovascular diseases and 69 died from various cancers.

The people in the group that represented the highest 25% of flavonoid consumers, on average, had about 673 milligrams (mg) in their diets each day, compared to the people in the lowest 25% of flavonoid consumers, who had about 134 mg in their diets each day. Strawberries, for example, have about 180 mg of flavonoids per 100 gram serving, while apples have about 113.

After adjusting for factors like age and total calories, the group of highest flavonoid consumers had a 70% greater chance of survival compared to people in the lowest group.

Gao notes that higher consumption of flavonoids before a persons Parkinsons diagnosis was associated with a lower risk of dying from any cause in men, but not in women. After diagnosis, of the 163 men in the top group of consumers, 120 died during the study, compared to 129 of the 163 men in the bottom group. Among women, 96 of the 150 in the top group died, compared to 96 of the 149 in the bottom group. However, researchers found that after a persons diagnosis, higher flavonoid consumption was associated with better survival rates in both men and women.

Researchers also looked at individual flavonoids. For example, the people in the group representing the top 25% consumers of anthocyanins, found in red wine and berries, had an average 66% greater survival rate compared to those who represented the lowest consumers of that particular flavonoid. For flavan-3-ols, found in apples, tea and wine, the top 25% of consumers, on average, had a 69% greater survival rate compared to the lowest 25% of consumers.

The study does not prove that people with Parkinsons who eat a diet rich in flavonoids will have a better survival rate. It shows an association.

More research is needed to understand why people with Parkinsons who have diets higher in flavonoids may have better survival rates, Gao said. However, if someone with Parkinsons is able to add a few servings of berries, apples, oranges and tea to their weekly diets, our results suggest it may be an easy and low-risk way to possibly improve their outcome. And while we do not encourage people who do not currently drink alcohol to start, people who do drink could consider shifting to red wine.

A limitation of the study is that results were not adjusted to consider the severity of a persons Parkinsons disease at the beginning of the study.

The study was supported by the National Institute of Neurological Disorders and Stroke.

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People With Parkinsons Who Eat a Diet Rich in Berries and Red Wine May Live Longer - SciTechDaily

I've completed the Whole30 diet twice before and, though it's not always easy, there are ways to make it more bearable.

The Whole30 diet calls for cutting out all grains, dairy, sugar and sugar substitutes, legumes, and alcohol for 30 days in order to discover which of these groups causes irritation or inflammation in your body. Though restrictive, this plan can be helpful to those trying to diagnose diet-related sensitivities and get their food intake back on track.

I decided to start a third round of the diet on January 1 to calm my sugar cravings and, so far, it's been great.

Keep in mind that Whole30 is not for everyone and you may want to check with your doctor before drastically changing your diet.

Here are some tips based on things I've learned over the last two rounds that might help you get through the Whole30 diet as easily as possible:

I add Whole30-compliant collagen creamer to my morning coffee. Jennifer Still

Think about the convenience items you don't want to go without and do some research on alternatives. You can stock up on whatever you think you'll need over the 30 days for the best chance at success.

I love a creamy cup of coffee but since Whole30 cuts out dairy, oats, and sugar, I got creative with what I added to my morning brew. I mix in the Vital Proteins collagen creamers, which I bought before my Whole30 round began.

Tessemae's and Primal Kitchen also have plenty of Whole30-approved salad dressings, sauces, and other condiments. Some brands of bacon and sausage are also Whole30 compliant.

Meal prepping a healthy breakfast helps me stay on track on the Whole30 diet. Jennifer Still

You might feel tempted to make five different dishes a week for the sake of switching things up, but that can require a lot of spare time, income, and energy.

Overcomplicating dishes isn't feasible on the Whole30 diet, but meal prepping can save time and is an easy way to portion out your food.

Try meal prepping two to three different dishes one day a week and portioning your food into containers for quick reheating. Having something handy when you're hungry will help you throughout the diet.

The Whole30 diet allows protein and vegetables. Jennifer Still

The Whole30 diet is meant to help you figure out which foods cause inflammation, irritation, or other reactions. Though some people can shed a few pounds, it's not meant to be a weight-loss diet where you track calories.

Instead, you should eat to satiety so long as you're eating Whole30-compliant meals. Allow yourself to experience the process for what it is and wait to step on the scale until the 30 days are up.

With proper hydration, you'll have more energy, feel fuller, and you'll be more likely to stay on track.

Though diet sodas and sugary beverages are off-limits on the Whole30 diet, you can drink water, herbal teas, coffee, and any other liquids that don't contain any sugar or artificial sweeteners. Fruit juice, when 100% pure, is also acceptable on occasion.

Making a variety of meals on the Whole30 diet helps me avoid "cheating." Jennifer Still

Though it's tempting to have a spoonful of peanut butter or a cube of cheese, one deviation from the Whole30 plan can lead to other compromises or ending the diet altogether.

Whole30 is strict, but it's only 30 days. I like to say focused and keep in mind that I'll be able to eat the food I miss at the end of the month.

There are plenty of popular Facebook groups full of members documenting their own Whole30 journeys.

Joining these groups will give you a place to rant, ask questions, or simply commiserate when the going gets tough with others who are in the same boat.

A quick Facebook search for "Whole30" should bring up quite a few communities, but I'd recommend the Whole30 Support Group and Whole30 Support.

If you mess up because you didn't see a non-compliant ingredient listed and you ate the food anyway, it's not the end of the world.

If you have no energy for a few days because your body isn't used to a diet of sugar and simple carbs, give yourself space to feel that way with the understanding that you will bounce back.

Excerpt from:
Best things to do on the Whole30 diet from someone who has done it - Insider

Sure, superfoods like aa and spirulina get a lot of time in the wellness spotlight thanks to their vibrant hues and Instagram-ability. But one far-less-sexy superfoodor rather, superfood categoryshould really get the limelight. And thats fiber.

Despite all of the health benefits of fiber, only 1 in 20 Americans consume enough of the nutrient, according to a 2017 article in the American Journal of Lifestyle Medicine.

Americans' lack of fiber in the diet could be due to trendy dietsthink low-carb diets, keto, intermittent fastingthat eliminate some of the most fiber-rich food categories or severely restrict the amount of food eaten, explains Mary Stewart, RD, LD, a registered dietitian and the founder of Cultivate Nutrition in Dallas.

But our fiber fails could also just be a factor of the Standard American Diet (a.k.a. SAD), adds Michelle Hyman, RD, a registered dietitian at Simple Solutions Weight Loss in New York City. The 2020 to 2025 United States Dietary Guidelines report that 90 percent of Americans dont eat the recommended amount of vegetables, 80 percent fall shy on fruit, and a whopping 98 percent dont get enough whole grainsall foods chock-full of fiber.

We simply arent eating enough of the foods that are naturally high in fiber including fruits, vegetables, whole grains, and legumes, Hyman says. Many of the ready-to-eat or ready-to-heat convenience foods and packaged snacks are made with refined grains that are low in fiber.

Things get even more confusing when nutrition claims on product packages get stirred into the mix. The terms made with whole grains, for example, can be plastered on any item that has any amount of whole grains. That means the percentage of fiber in different whole grain products range between 3.5 percent to 18 percent, Stewart saysthis translates to a serving of whole grains having between just 0.5 grams of fiber to almost 3 grams of fiber per serving. This is why you want to look at the nutrition label and ingredients list for any product you buy and choose those that contain at least 3 grams of fiber per serving, or even better, 5 grams of fiber per serving, Stewart suggests.

Why all the hype around this nutrient? Lets break down the benefits of fiber and how to get more of it.

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The U.S. Food and Drug Administration (FDA) defines fiber as one type of carbohydrate that consists of many sugar molecules sewn together in a pattern thats not easily digested in the small intestine. Naturally occurring fiber comes packed inside plant-based foods, including fruits, vegetables, whole grains, nuts, and legumes.

As far as how much fiber to eat, the U.S. Dietary Guidelines suggest the ideal fiber intake based on daily calorie consumption. For every 1,000 calories, we should shoot to consume 14 grams of fiber. For those identifying as female, the general recommendation is 25 grams of fiber per day, and for those identifying as male, its 38 grams of fiber per day.

Its also important to know that there are three types of fiber:

The dietitians we spoke to recommend the consuming more of the first two types of fiber over the third because fiber is so readily available in so many delicious, diverse foods, I would recommend food as your go-to source, explains Katherine Brooking, RD, co-founder of the nutrition news company Appetite for Health in San Francisco.

Consider fiber an all-natural prescription to boost your total-body wellbeing. It has been linked in tons of studies and scientific reviews to a lowered risk of chronic diseases like cancer, diabetes, and heart disease. Fiber not only fills you up, but it also clears you out, as fiber also helps promote gut health.

What happens if you dont get enough fiberthe reality that 95 percent of us live in daily?

You may experience:

Simply put, fiber is a potent nutrient worth understanding and incorporating into every meal, Stewart says.

These dietitian-recommended foods will help you meet your fiber mark. Just make sure to drink plenty of water as you tweak your menu, especially if your current fiber consumption levels are low. Start by adding one serving of a fiber-rich food to one meal per day, then build from there, Stewart says.

Increase fiber intake gradually as tolerated. Make sure that your fluid intake is adequate as you increase your fiber intake, too, Hyman adds, since too much fiber without enough fluid can lead to constipation, loose stools, bloating, abdominal pain, or discomfort.

From lentils and limas to chickpeas and cannellini, nearly every bean and legume is high in both fiber and protein. Try them as a substitute for meat for an easy fiber fix, Stewart suggests. Swap out the ground beef in tacos for black beans, use lentils instead of meat in your Bolognese, or replace the chicken on your salad with cannellini beans.

Nuts and seeds are not only a good source of fiber, but are also packed with other vitamins, minerals, and healthy fats, Stewart says. Grab a handful of almonds, pecans, walnuts, or pistachios for a satiating snack on their own, or opt for Hymans seed of choice: chia. These tiny seeds are a cinch to throw into oatmeal, yogurt, applesauce, or blended into smoothies.

In addition to being potent in vitamin C, berries of all kinds nearly unanimously come out on top of the fruit category in terms of fiber content. Blackberries and raspberries, in particular, will help fill you up. Use berries to top oats, smoothie bowls, or as a stand-alone snack, or even add then to your dessert. For a post-workout high-fiber recipe use a fork to mash up berries, then spread them on your nut butter sandwich instead of jam.

As an oatmeal topping, a grab-and-go snack, or a lunch side dish, this fiber-rich fruit is surprisingly versatile. Hyman recommends dusting a halved pear with cinnamon and baking it until tender; serve topped with vanilla yogurt for dessert.

Whether you prefer rice, pasta, or bread, you can find a whole grain option to swap in for the more refined white version. Try whole-wheat bread instead of potato bread, whole wheat pasta in place of regular pasta, brown rice or quinoa instead of white rice, and whole-wheat flour instead of all-purpose. Oatmeal is also a smart choice for starting your day with whole grains and fiber, Brooking says. Try it instead of a muffin, sugary cereal, or bagel. [Oats] contain resistant starch which ferments and feeds our gut flora, making oats an excellent food to support the health of the microbiome, Stewart adds.

While you might be more familiar with the healthy fats, avocados are a surprisingly stellar source of fiber. Use it to top toast, blend into smoothies, as part of salads or grain bowls, or as a garnish for any of your favorite Mexican meals.

These budget-friendly and portable potassium all-stars are also an often overlooked source of fiber, Hyman says. Buy bananas that are green and some that are yellow each week so they ripen at different rates. Brown too soon? Peel the fruit, chop into bite-sized pieces and freeze to use later to thicken smoothies or puree into nice cream.

Nutrition information estimates from the USDAs FoodData Central Nutrition Database.

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You Should Add These 7 High-Fiber Foods to Your Diet to Keep You Full and Healthy - Bicycling