Dec. 28, 2021 -- Numbers are easier. That may be why a persons weight -- and the desire of millions of people to lose weight -- is the first topic under discussion when it comes to health and longevity. Not long after you walk into your doctors exam room, for example, youll step on a scale. Its usually the first measurement they take, ahead of vital signs like blood pressure and heart rate.

This makes sense. Its a number, which means its easy to see if your weight has changed in either direction since the last time they weighed you.

But theres an unintended result: You come away thinking that your weight is every bit as important as how well your heart and blood vessels are working, and that losing a few pounds will improve your health in tangible, long-lasting ways.

Yes, weight loss has proven health benefits. But should weight loss be the top priority for everyone classified as overweight or obese -- a demographic that now includes three-quarters of all American adults?

The weight loss message is not, and has not been, working, says Glenn Gaesser, PhD, a professor of exercise science at Arizona State University.

Hes among a growing number of health experts who believe that weight loss may not be the most important benefit when it comes to adopting a healthier lifestyle. Thats especially true if you compare it to the benefits of increasing your fitness level, as Gaesser and a co-author did in a recent study.

Intentional weight loss -- that is, losing weight on purpose, rather than because of an injury or illness -- is usually associated in studies with a lower risk of death from any cause. The effect is most powerful among those with obesity and/or type 2 diabetes.

But heres an interesting wrinkle: The amount of weight lost doesnt seem to change the risk of dying. If the weight itself is the problem, why wouldnt those who lost the most get the biggest risk reduction?

Gaesser is skeptical that the health benefits of weight loss are entirely or even mainly caused by a lower number on the scale. Many clinical weight loss trials -- studies in which people take part in a structured program -- also include exercise and diet components.

Moving more and eating better are consistently and strongly linked to less risk of death from any cause. And the health benefits of exercise and diet are largely independent of weight loss, Gaesser says.

Thats especially true for exercise and living longer. Studies show that increasing physical activity lowers the risk of death from any cause by 15% to 50%, and the risk of heart disease by up to 40%.

The change is even more dramatic when you exercise with enough effort to improve your heart fitness. Moving from the lowest fitness category to a higher one can cut your mortality risk by 30% to 60%.

The Challenge of Sticking With It

But heres the rub: Exercise only helps if you do it, and a higher level of fitness works best if you maintain it.

Adherence to exercise is just as challenging as adherence to diets, Gaesser says. I think one of the reasons is that exercise has been promoted primarily as a means to lose weight.

Its not that exercise is doesnt work at all if youre trying to lose weight. According to a review of studies published in the 2010s, average weight loss ranges from 3 to 8 pounds, mostly from fat loss.

The problem is that the amount of weight you lose strictly from exercise tends to be disappointing. Your body will make up for many of the calories you burn during exercise (28%, according to one study) by slowing down your metabolism in other ways. Exercise can also increase your appetite, knocking any calorie savings for a loop.

If a person starts an exercise program with a particular weight loss goal, that person will quickly see theres a huge gap between actual and expected weight loss, Gaesser explains. Most will give up out of frustration.

Thats why he says our best hope is for people to finally realize just how important movement is to long-term vitality, and for doctors and other health professionals to encourage their sedentary patients and clients to exercise for their health and for a longer life. Still, he acknowledges that exercise tends to be a tough sell once you take the promise of weight loss off the table.

If theres an encouraging takeaway, its this: It doesnt matter why you exercise, or how you do it, or if you fall short of your goals.

There are health benefits to making the effort, Gaesser says. Exercise has intrinsic value, regardless of changes in body weight.

WebMD Health News

Glenn Gaesser, PhD, professor of exercise physiology, College of Health Solutions, Arizona State University.

CDC, National Center for Health Statistics: Obesity and Overweight.

iScience: Obesity Treatment: Weight Loss Versus Increasing Fitness and Physical Activity for Reducing Health Risks.

Obesity Reviews: Effect of Exercise Training on Weight Loss, Body Composition Changes, and Weight Maintenance in Adults with Overweight or Obesity.

Current Biology: Energy Compensation and Adiposity in Humans.

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Fitness May Matter More Than Weight Loss for Health and Longevity - WebMD

Its inevitable, with the New Year comes New Years resolutionsmany of which have to do with losing weight. The problem: Concentrating on weight doesnt necessarily end in dropping pounds. In fact, it can lead to yo-yo dieting.

Glenn Gaesser, Ph.D., study author of a recent review of research that examined the mortality risk reduction associated with weight loss compared to physical activity (FYI, risk was lower with the latter), tells Runners World that research shows an association between gaining and losing weight repeatedly and harmful health outcomes, including negative affects on cardiovascular health.

Previous research agrees, noting yo-yo-ing can contribute to cardiovascular morbidity, because of its effects on things like hypertension, visceral fat accumulation, changes in adipose tissue fatty acid composition, and insulin resistance. Thats why Gaesser points to promoting overall fitness rather than just shedding weight as a smarter New Years resolution.

It makes sense, too. Losing weight is a goal that takes time and we are generally not patient people, Haley Perlus, Ph.D.,a sport and performance psychologist tells Runners World. When we do not lose weight as quickly as we would like, we get discouraged and frustrated, often leading us to counteract any progress we made in a pint of ice cream, week off of fitness, or completely throwing our health regimens out the window.

This alone can take a toll on our mental well-being. Its a cycle of highs and lows emotionally, says Hillary Cauthen, PsyD, CMPC, co-owner of Texas Optimal Performance & Psychological Services, LLC in Austin, Texas and an executive board member for the Association for Applied Sport Psychology. We are rewarded with the weight loss and gain improvement in our self-esteem; confidence increases as well as other physiological responses. However, when weight is gained, we can have a decrease in mood, lower confidence, self-critical comments and an increase in depressive symptoms.

Plus, when folks say they want to lose weight, what they really mean is you want to feel fit and healthy, Daniel Fulham ONeill, MD, EdD, a sports psychologist, orthopaedic surgeon and author of Survival of the Fit: How Physical Education Ensures Academic Achievement and a Healthy Life explains to Runners World. You want to feel some muscle tone when you are in the shower. You want to stand firm, strong, and balanced on your own two feet. You want to get out of bed in the morning looking forward to the day.

This idea of focusing on fitness is what will actually lead to a longer and better quality of life, and its also why you must be more intentional with the goals you set. So we tapped a few sports psychologists to help you do just that, as well as discuss why more movement- and health-based goals could be the real key to your New Year success. Consider this your wellness crib sheet for 2022.

Its not just about setting a fitness goal. To be effective, you need to explore why this goal means so much to you, Cauthen says. When we focus on the why, we can tap into our motivation to maintain progress toward the goal, then we can break down goals to be more process-oriented that will set us up for success.

Once you have your why or purpose, zero in in the details to get it done. Thats where S.M.A.R.T. specific, measurable, attainable, relevant, time-basedgoals come into play. Though Cauthen offers up the catch phrase: Dont be S.M.A.R. T. be S.M.A.R.T.E.R., adding evaluate and re-set into the mix. Having a process in place with setting the goal, knowing why you are setting the goal, and then how you will work toward your goal will enhance your effectiveness on reaching these goals, she says. We also need to be kind to ourselves and check in, which is why it is important to be reflective and intentional and be willing to change and adapt your goals.

For example, if your goal is increasing your fitness and moving your body more, you have to put a roadmap in place to achieve it. Does it mean being more intentional about moving your body for 30 minutes a day? And if so, what activities might you do to fulfill this? Is it through daily 30-minute (or longer) walks with your dog or running for 30 minutes each day?

Spending time not only setting the goal but placing it into your lifestyle and seeing how you will make small changes daily will allow you to maintain motivation and success on goal execution, adds Cauthen, who notes that building awareness in your physical capabilities, emotions, and energy level can help shift to a mindset of overall healthy living.

There are plenty of movement- and fitness-based goalsrunning your first 5K, hiking a trail with a new personal record time, achieving crow pose, increasing your push-ups by five more repsthat have nothing to do with weight loss, but can truly get you to that end result if you are consistent.

The catch is that you need to coach yourself while understanding the level you are at now, not where you aspire to be, Dr. O'Neill says. If you are a JV player, looking to have some laughs and get fit, don't treat yourself like something more. In other words, you dont/shouldnt have to train like Eliud Kipchoge to run your fastest marathonor even that person you envy on Instagram. Just push your own pace and mileage and focus on what you can do and how you can improve.

These goals should be set just above your current level of ability where you will feel a bit of nervous energy, adds Dr. Perlus, who notes this will give you the best shot at achieving something quickly. You can then use your successes to motivate you, increase confidence, and help you to focus on the next similar goal.

Dont let your but get in the way. If you set a goal to run after work, youll never achieve it if you always say I want to run, but Im too tired. The but story will always win in the end, Perlus says. However, reframing your but story to one that supports your goal is what will help us to break through and be successful.

Perlus recommendation: Instead of I want to run, but Im too tired, tell yourself, The truth is, my body has been sitting all day and is well rested. Its my mind and emotions that are tired. Running will give my body good stress and help me recover my mind and emotions. Perlus says that when you can create a supportive story for the goals you set, that will make them easier to achieve.

not feel like another job. Basketball, tennis, biking and hiking clubs, ski groups, broomball, and of course, run clubsthats the cool stuff, says Dr. O'Neill, who notes that getting fit should usually be the best part of your day. Know why you do some fun healthy activity every day? Because it makes you feel good, and every part of life gets easier, gets better, he adds.

Ultimately, there are no tricks or shortcuts to fitness, Dr. ONeill says. We need to reel it in slowly and methodically, giving ourselves claps on the back for small successes along the way. So start with an intention every day to be mindful of one area you can focus on that will help you feel better in the next 24 hours. Then, reset the next day, adds Cauthen.

Finally, Perlus suggests you ask yourself two questions every single day: What did I achieve today? And what do I get to do next? These questions will help you to be grateful for your effort towards your goals, achievement, and future successes, she says. In time, you will look in the mirror and love who you seeand what you see will take care of itself.

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New Year's Fitness Resolutions | How to Achieve Fitness Goals - Runner's World

A calorie is a calorie is a calorie, at least from a thermodynamic standpoint. It's defined as the amount of energy needed to raise the temperature of 1 kilogram of water by 1 degree Celsius (2.2 pounds by 1.8 degrees Fahrenheit).

But when it comes to health and your body's energy balance, not all calories are equal.

For example, some studies have reported that diets that are high-protein, low-carbohydrate or a combination of the two do yield greater weight loss than diets with other levels of fat, protein and carbs.

There are many factors that influence what a calorie means for your body. Here's what we understand about calories and nutrition so far.

Energy actually available to your bodyIn the late 1800s, chemist WO Atwater and his colleagues devised a system to figure out how much energy that is, how many calories various foods contain. Basically, he burned up food samples and recorded how much energy they released in the form of heat.

Not every bit of energy in food that can combust in the lab is actually available to your body, though. What scientists call metabolizable energy is the difference between the total energy of the food consumed and the energy that passes out of your body, undigested, in feces and urine. For each of the three macronutrients proteins, carbohydrates and fats Atwood devised a percentage of the calories they contained that would actually be metabolizable.

According to the Atwater system, one gram of each macronutrient is estimated to provide a certain number of calories. The U.S. Department of Agriculture still uses these calculations today to come up with an official calorie number for every food.

How much energy you useWhat you eat can affect what scientists call your body's energy expenditure. That's how much energy it takes to keep you alive energy you use breathing, digesting, keeping your blood flowing and so on along with what you exert moving your body. You might have heard this referred to as metabolism.

Diet quality can alter the body's energy expenditure, which is also called the thermic effect of food.

In another study, high-fat diets led to lower total energy expenditure than high-carb diets did. Other researchers reported that although substituting carbs for fat did not alter energy expenditure, people who increased their protein intake to 30%-35% of their diet used more energy.

In general, diets high in carbohydrates, fat or both produce a 4%-8% increase in energy expenditure, while meals high in protein cause an 11%-14% increase above the resting metabolic rate.

Quality of the calories you eat Dietitians pay attention to a food's glycemic index and glycemic load that is, how quickly and how much it will increase your blood glucose levels. A rise in blood glucose triggers the release of insulin, which in turn influences energy metabolism and storage of excess energy as fat.

Foods like white rice, cakes, cookies and chips are all high on the glycemic index/load. Green vegetables, raw peppers, mushrooms and legumes are all low on the glycemic index/load. There is some evidence to suggest that foods lower on the glycemic index/load may be better for keeping blood sugar levels regulated regardless of the calories they contain.

Reward centers in the brain light up when people eat high glycemic index/load foods, highlighting the pleasurable and addictive effect of foods like candy or white breads.

The fiber content of food is another thing to consider. Your body can't digest fiber found in plant foods like fruits, vegetables, whole grains and beans for energy. So foods high in fiber tend to have less metabolizable energy and can help you feel full on fewer calories.

Empty caloriesThose from foods with minimal or no nutritional value are another factor to consider. Things like white sugar, soft drinks and many ultra-processed snacks don't provide much, if any, benefit in the form of protein, vitamins or minerals along with their calories. The opposite would be nutrient-dense foods that are high in nutrients or fiber, while still being relatively low in calories. Examples are spinach, apples and beans.

And don't think of empty calories as neutral. Nutritionists consider them harmful calories because they can have a negative effect on health. Foods that are the biggest contributors to weight gain are potato chips, potatoes, sugar-sweetened beverages and meats, both processed and unprocessed. On the other hand, foods that are inversely associated with weight gain are vegetables, whole grains, fruits, nuts and yogurt.

More to health than calories and weightIt is indisputable that for weight loss, the difference between the number of calories consumed and the number of calories exerted through exercise is the most important factor. But don't fool yourself. While weight plays a role in health and longevity, weight loss alone doesn't equate to health.

Yes, some high-protein diets seem to promote weight loss at least in the short term. But epidemiologists know that in areas where people live the longest close to 100 years on average they eat a primarily plant-based diet, with very low or no animal-based protein and low or moderate fat in the form of mono- and polyunsaturated fats.

I often hear friends or clients say things like it's those carbs that are making me fat or I need to go on a low-carb diet. But these complaints drive dietitians like me, well, nuts. Carbohydrates include foods like Coca-Cola and candy canes, but also apples and spinach. Cutting down on simple carbs like soft drinks, refined-flour bakery items, pasta and sweets will definitely have a positive impact on health. But eliminating carbohydrates like vegetables and fruit will have the opposite effect.

A plant-based diet high in plant-based protein and carbohydrates mostly from vegetables, fruit, nuts and legumes is the healthiest diet researchers know of for longevity and prevention of chronic diseases like heart disease, cancer, hypertension and many other conditions.

The modern Western diet suffers from an increase in quantity of calories consumed with a concurrent decrease in the quality of calories consumed. And researchers now know that calories from different foods have different effects on fullness, insulin response, the process of turning carbs to body fat, and metabolic energy expenditure.

Where your health is concerned, count more on the quality of the calories you consume than the calorie count.

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Not all calories are equal: How different ways the kinds of foods you eat matter to your body - Economic Times

Whether the holidays were a time of a little extra indulging or its been a while since youve hit the gym regularly, you may be wondering if trying or cleanse or detox is the best way to jumpstart some weight loss, get back on a healthy diet plan, and reset your metabolism. Cleanses and detox diets are extremely popular. There are tons of commercial juice diets you can order, or enemas, or lemon and cayenne drinks recipes to follow, and expensive supplements and diet pills said to help detox your body, just to name a few.

Many of these popular programs claim to help rid your body of toxins, cleanse your blood and liver, and enable you to drop a significant amount of weight quickly. But do cleanses actually work? Are they safe? Is a cleanse the same thing as a detox diet? Is there an effective way to reset your metabolism and kickstart weight loss? Keep reading for the answers to these questions and the basics of cleanses and diet detoxes.

A cleanse is typically some kind of diet or regimen that aims to improve digestion and clean your system out, whereas a detox is said to systematically remove toxins that have built up in your blood, liver, or kidneys so that you feel more revitalized and healthy. Cleanses and detox diets usually involve a period of fasting followed by some kind of juice or liquid diet protocol with a strong emphasis on the complete avoidance of certain food groups like gluten, dairy, soy, alcohol, sweeteners, and perhaps even solid food. There may also be specific herbs, teas, supplements, and or enemas involved in the cleanse or detox as well.

The most important takeaway is that several of the claims made by detox dietsmainly that they can stimulate your liver and kidneys to eliminate excess toxinsare not true. Providing your body with healthy nutrients and steering clear of inflammatory foods like sugar, alcohol, and processed ingredients will reduce inflammation, support digestion, and aid circulation, but the liver and kidneys already detoxify nearly all harmful compounds in circulation and remove them via urine, feces, sweat, and even expired air. Heavy metals like lead, mercury, arsenic, and cadmium can build up in different tissues of the body over time; however, there is no evidence to suggest that detox diets can effectively get rid of these compounds. Therefore, the actual detoxing or toxin-eliminating claims of detox diets are not true. That said, there can be some health benefits to cleanses and detox diets.

While cleanses and detox diets do not increase the elimination of toxins in your body or spur your liver and kidneys to go into turbo mode, there can be physical and behavioral benefits to short-term cleanses and detoxes. For example, while a cleanse or detox diet wont remove heavy metals that are already in your body from storage, you likely wont be ingesting other inflammatory compounds during the cleanse. Foods containing trans fats and hydrogenated oils, artificial sweeteners and sugar, salt, food dyes, and chemicals, and even gluten, dairy, corn, soy, and certain other ingredients can be inflammatory. If youre following a cleanse that focuses on fresh produce like organic fruits and vegetables in their raw, cooked, or juiced forms, youll be giving your digestive system a break from breaking down fats, protein, and these other potentially inflammatory compounds from processed foods.

Because cleanses are so restrictive, most people do experience modest weight loss. However, results can be short-term if a healthy, calorie-controlled diet is not maintained after the end of the cleanse. That said, severe caloric restriction is not safe and not supportive of metabolic health, particularly if maintained beyond a couple of days. Consider intermittent fasting as an alternative way to get some of the weight loss benefits of a cleanse in a more metabolically effective and safe manner. Long-term starvation diets, in turn, will slow your metabolic rate and can disrupt hormonal balance and can encourage fat storage rather than fat loss.

Lastly, some people enjoy behavioral and emotional benefits from following a short-term cleanse or detox program. Just as a digital detox can be a much-needed break from technology and an eye-opener as to your reliance on phones, TV, and other devices, a diet detox or cleanse can help reset your palate, cravings, and unhealthy eating patterns. A cleanse may reduce sugar cravings and restore mindfulness around eating, helping you stick to a healthier, more balanced diet upon completion.

Again, the primary thing to keep in mind when embarking on a cleanse or detox diet is that you arent actually going to be eliminating any toxins from your body. Even if this isnt your only goal, there are still a few additional precautions to consider. Nearly all cleanses involve severe caloric restriction, which can cause low energy, headaches, blood sugar irregularities, arrhythmias, and bad breath. This may not be advisable for those with certain health conditions (particularly diabetes, eating disorders, and pregnancy/lactation), so you should consult your doctor if you take medications or have illnesses or medical disorders. Colon cleanses that use laxatives and diuretics often cause severe diarrhea and excessive urination and can lead to dehydration, nausea, and vomiting.

If you use commercial diet pills and herbal supplements as part of your cleanse, its important to keep in mind that many of these products are not regulated by the FDA. As such, they may be dangerous in high doses and the labels can be inaccurate. It is highly advisable to avoid any products that are not regulated and that may contain harmful substances or doses; just because something is herbal, does not mean it is safe; for example, ephedra can cause convulsions and heart irregularities.

These are some of the food groups that most cleanses eliminate:

Some even eliminate solid foods and only encourage juicing and drinking broths. That said, most allow free consumption of healthy vegetables and fresh fruits, which provide all sorts of vitamins, minerals, and phytonutrients. There are some healthy juices packed with antioxidantsto reduce free radical damage and support health. For example, you might try cold-pressed juices from Factor, which retain all of the nutrients and have no added sugars. Green tea is also usually encouraged, as there is evidence that it increases metabolic rate, aids metabolism, and reduces oxidative damage in the body.

Cleanses and detox diets can be a potentially effective way to transition to a nutritious diet free from processed foods and excessive sugar, salt, and fat. That said, a detox diet does not eliminate toxins from the body and there are dangers associated with long-term or severe caloric restriction, diet pills, and supplements, laxatives, and diuretics.

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Do Cleanses and Detox Diets Really Work? - The Manual

When it comes to losing weight, we often hear the same thingseat well, exercise, get enough sleep. But there can be a lot of external factors that may make it harder, if not impossible, to maintain or lose weight. The functioning of your metabolism can play a big role in whether or not youre able to see results. Your metabolism refers to the process by which your body turns food and drink you digest into energy. If your metabolism isnt working how it should, it may reduce your bodys ability to burn caloriesthis can make weight loss particularly hard because being in a calorie deficit is necessary for this to occur. Lots of things can impact your metabolism, from stress to genetics, and even your age. This is why, as you get older, its important to lead a lifestyle that supports a healthy metabolism.

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First of all, why can your metabolisms functionality wane as you age? Losing muscle, which is common as you age, can affect it. [Muscle mass] helps keep your metabolism revved up, Says Lisa Young, PhD, a nutritionist in private practice, Limiting exercise can also slow down your metabolism as can yo-yo diets and severe calorie restriction. It may be tempting to try intense diets that promise quick results, but this is counterintuitive if your goal is lasting weight loss. Young shared with us her favorite tips for maintaining a diet that will keep your metabolism strong.

Skip the Soda

Sugary beverages have been linked to weight gain, obesity, and diabetes, and the over 40 crowd needs to be more careful to watch weight and sugar as the pounds creep on as you age. Sugary drinks, also dubbed liquid calories, can contribute to poor health and weight gain. Because you arent chewing, its easier to drink too much quickly without registering signals of fullness.

Limit Oversized Portions

Large portions contain more calories than small portions and encourage us to eat more. The over 40 crowd needs to watch calories and portions more closely.

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Being a Couch Potato

It is very important if you are over 40 to partake in an exercise routine to help keep your metabolism revved up and to avoid weight gain.

Limit Late Night Eating

When we eat late at night we tend to eat junk food and we dont have time to burn the calories making it easier to gain weight. Limit the ultra processed foods late at night and if you must have something, enjoy fresh fruit.

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Nutritionists Say You Should Be Breaking These 4 Habits To Boost Your Metabolism Over 40 - SheFinds

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Christmas and New Years celebrations, They can make us feel heavy, bloated, and with the sensation of weight gain. In such a way that at the beginning of each year, the first week of January, we are all interested in giving ourselves a break from excesses and taking advantage of it to purify the body as much as possible. Although, most of us tend to have that renewed desire to feel better physically and emotionally, and of course to start new and healthy habits. It is important to do it gradually without extreme dieting or detox that can harm your health or end in the dreaded rebound effect. One of the best and easiest ways to do it is to bet on foods that promote a gentle detoxification, that accelerate the metabolism and that at the same time provide all the nutrients that the body needs. Detox soups are a great addition to any cleansing routine, they are also filling and very easy to integrate into your daily routine without falling into deprivation. This green detox soup is a true nutritional treasure, to balance the functioning of the body and stimulate its natural detoxification.

Its wonderful to know that in one simple pot, so many powerful healthy whole foods packed with nutrition come together. Which not only gently activate the bodys cleaning mechanism, are associated with great benefits to strengthen the immune system, prevent diseases, improve digestive and intestinal function. Additionally, this green soup helps stimulate and promote weight loss through multiple pathways. Improves liver function helps eliminate toxins quickly and safely, which can reduce body weight.

Although there are all kinds of soup recipes for weight loss, there are some ingredients that are a basic addition; especially for its benefits for promote liver cleansing such as green leafy vegetables, alkalizing tubers loaded with potassium and anti-inflammatory spices. Also, fiber, healthy fats, and quality protein are essential when preparing a nutritious detox meal. At this point it is no secret to say that the intestinal microbiota needs fiber to function properly, the consumption of foods rich in prebiotics and fermented foods such as probiotics is particularly recommended, which play an indispensable role in strengthening the health of the intestinal system and promoting the diversity of good bacteria. So some good advice from nutrition experts is to add navy beans as a great source of plant-based protein and fiber and miso as a probiotic.

This green detox soup recipe is characterized by el use of green vegetables that are packed with antioxidants, vitamins, minerals, fiber, and great anti-inflammatory propertiess. Which stimulate the production of glutathione, one of the most beneficial antioxidants for the immune system and purifying processes. Furthermore, it has been shown that consuming green soup regularly, combined with a balanced diet in general, prevents obesity and excess weight. Best of all, it is very easy to integrate the consumption of this rich and creamy vegetable soup into your daily diet. It is advisable to consume a small cup of soup before meals, It is beneficial for reducing caloric intake and promoting satiety mechanisms. In addition, its nutrients benefit the healthy cleansing of the colon, which eliminates fats, liquids and retained waste.

Complementary to the daily consumption of this rich soup, its important to stay away from sugar, processed foods, and alcohol. Bet on drinking plenty of natural fluids such as water and herbal teas and you will soon notice wonderful results.

Ingredients:

1 small head of broccoli (about 250 rooks) cut into florets 1 carrot, diced 2 cups fresh spinach 1 finely chopped yellow onion 2 garlic cloves, minced 1 medium parsnip diced 1 stalk of celery 1/2 yellow bell pepper, diced 1 cup cooked canellini beans 2 cups low sodium vegetable broth 2 teaspoons miso paste teaspoon cayenne inch grated fresh ginger 1 teaspoon salt Coconut yogurt, to serve Freshly ground black pepper, to decorate

Preparation mode:

Heat a tablespoon of olive oil in a medium saucepan, add the onion, celery, carrot, parsnip and garlic. Cook over medium heat for five minutes, stirring frequently. Add the grated ginger and cayenne pepper, stir to mix the ingredients well, then add the vegetable broth and beans. Bring to a boil over medium heat, cover the pot and cook. over low heat for 20 minutes. Add the broccoli and spinach and simmer for 5 more minutes without the lid. Add the miso and mix to combine. Use an immersion blender to turn the soup into a smooth cream. Serve in a bowl and add a tablespoon of coconut yogurt over the soup, garnish with freshly ground black pepper, and serve hot.

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Green soup recipe for weight loss with lots of nutrition and health - Central Valley Business Journal

Dr. Michael Daignault| Opinion contributor

Teachers call for a ban on energy drinks

Teachers are worried that our kids' are consuming too many energy drinks and it's leading to poor behavior and possibly poor health. Tony Spitz has the details.

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A young man was recently brought to the ER by friends who were concerned by his sudden behavior change,restlessnessand abnormal sweating. He was complaining of chest pain. On the cardiac monitor, his heart rate was accelerated and his blood pressure was spiking.

I usually consider a broad differential diagnosis for such an ER patient that includes infection, heart attack, drug overdoseor environmental exposure. His friends denied any knowledge of him having medical problems or taking prescription medication. And they denied drug abuse.

While ruling out an infectious cause, I was able to bring down his heart rate and blood pressure with some intravenous anxiety-reducing medication and fluid hydration. When he was more alert, he was able to tell us he had earlier consumed two energy drinks back-to-back beforeworking out.

As Ive discussed in previous columns about apple cider vinegar andvitamins, the supplement industry in the U.S., which includes energy drinks, is grossly underregulated. The dearth of quality research limits our critical evaluation of which supplements are effective. We are flying just as blind when it comes to knowing which supplements are potentially harmful.

Cold and flu season is here.Do vitamins actually work?

Consumers are under the dangerous misconception that if you can buy a supplement over-the-counter without a prescription, it must be safe. But because the FDA does not evaluate all supplements for safety, consumers cannot be sure that all the ingredients or the combination in a supplement are safe.

The most common supplement culprits that could land you in the ER are weight loss pills and energy drinks.

More: People swear by apple cider vinegar for weight loss. Does it actually work?

A landmark 2015 study showed that dietary supplements such as weight loss pills send an average of 23,000 people to the ER annually. Thats out of a massive 150 million Americans who combined spend more than $2 billion a year on weight-loss pills.

Companies typically promise their product will help you lose weight through one of these mechanisms:

"Fat burners" are the most well-known weight loss supplement and typically include high doses of caffeine, green tea extract, carnitine, yohimbe, soluble fiber and a slew of other herbs. The amount of weight loss from these ingredients is minimal, according tothe limited research we have. The strongest evidence for calorie burning is for caffeine.

Patients quickly get into trouble when they take powerful prescription weight loss medication outside a doctors supervision, combine multiple weight loss supplements particularly stimulants aimed to speed up metabolism with illegal stimulants like methamphetamine or cocaine. They present to the ER with an accelerated heart rate and elevated blood pressure, altered or agitated mental status, potential damage to liver or kidneys, and diarrhea or rectal bleeding.

Energy drink use was associated with 20,000 ER visits in the U.S. in 2011. Toxicity occurs via one or both of the following pathways: either via an extremely high dose of caffeine or from the compounding effect of caffeine with other ingredients.

The safe limit of caffeine for adults 18 and olderis up to 400mg a day. For those 12 to 18, the limit is 100mg. Energy drinks contain 70mg to 240mg of caffeine per serving. For example, Java Monster contains 100mg, and 5-Hour Energy includes 200mg. As a comparison, a cup of coffee contains about 100mg. Energy drinks also contain excess sugar that make them easy to down, and compared with the slow sipping of coffee, can lead to caffeine toxicity if consumed quickly.

By themselves, most of the ingredients in energy drinks are commonly found in our diet or occur naturally in our body and are not inherently dangerous:

However, the amounts of the aforementioned ingredients packaged into the energy drinks is often significantly higher than what is typically found in foods and plants. Combined with high levels of caffeine, and you have a perfect storm of cardiac toxicity.

As with weight loss supplements, a study in the Journal of the American Heart Association found that rapid or overconsumption of energy drinks can alter the heart's electrical activity and lead to an elevated or irregular heart beat (known as arrhythmia) and increased blood pressure, both of which put strain on the heart. This can be exacerbated in people with underlying heart conditions. In some extreme cases, these ingredients have been known to cause thickening of blood in the coronary arteries and have led to cardiac arrest.

In the ER, our treatment options are limited for the toxicity from either weight loss pills or energy drink supplements. Common treatments include medications to reduce the stress on the heart and intravenous fluid for hydration.

Bottom line: Thoroughly review the full list of ingredients for any supplement you are considering. Pay particular attention to the amount of caffeine and be sure to not drink more than the recommended amount daily. If your goal is calorie-burning, amuch safer option is a pre-workout cup of coffee that is sipped slowly. Also, remember there's no magic bullet for weight loss. Any weight loss program should combine healthy eating choices with cardio or strength training, both of which are effectively at burning fat per new research. If your program includes a weight loss pill, please take it only under the direct supervision of a physician and be wary of combining that with other supplements.

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Which supplements are most likely to land you in the ER? - USA TODAY

With some new year's resolutions, it can take a little more time than a month to see resultsbuilding muscle and losing weight, we're looking at you. But when you go alcohol-free for a month, however, there are some very noticeable changes you can experience after just 31 days.

"Dry January," or giving up booze for the first month of the year, is a resolution that has a host of benefits. (You can even make serious progress toward increasing your chances of losing weight!) We asked nutrition experts for some of the effects you may experience by the end of the month when you keep the wine bottles on the rack or beer in the fridge. Read on, and for more on how to eat healthy, don't miss 7 Healthiest Foods to Eat Right Now.

"Alcohol is technically a depressant, and including it in your diet may cause some people to feel negative mental side effects once the initial effects of the booze wear off," says medical expert board member and registered dietitian Lauren Manaker, MS, RDN.

"If you give up alcohol for a month, you may actually feel happier and have improved mental health," says Manaker.

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Alcohol contains more calories per gram (7 calories per gram) than two common macronutrients, protein and carbs, which are just 4 calories per gram. "And since taking in too many calories can contribute to weight gain, cutting the booze may support your weight loss journeyespecially if you tend to sip on super-sugary and caloric drinks like a fruity pina colada, cutting your booze may save some significant liquid calories," says Manaker.

There's more than one way that cutting alcohol out for one month can help you lose weight. A body of evidence supports that people tend to consume more calories from food when drinking alcohol, which can ultimately lead to weight gain; however, studies have yet to determine a clear cause-and-effect association.

While you may feel like a glass of wine before bed can help you wind down and fall asleep more easily, alcohol generally has a negative effect on sleep quality.

"Excessive alcohol intake inhibits normal regulation of circadian proteins and genes, and it can take weeks for this to get back to normal. In other words, your beauty sleep is the victim and pays the price when you party," says Daina Trout, MS, MPH, the Co-Founder and Chief Mission Officer at Health-Ade who has Master's degrees in nutrition and public health.

As Trout explains, it takes time for your sleep schedule to get back to normal after a long period of drinking, so if you cut out alcohol for one month, you may notice more restful sleep after 31 days!

Have you been experiencing bloating and other digestive issues recently? Cutting out alcohol for a month may be one way to alleviate this digestive distress.

"Excessive alcohol inhibits normal production of digestive enzymes, which means they can't break down what you eat, and food is left to sit undigested in your belly. This not only damages the stomach lining, but it also produces unwanted gases, bloating, and indigestionnot fun!" says Trout.

Side effects of inflammation, like skin issues and joint pain, may melt away over the course of the month when you ditch booze.

"Excessive alcohol injures the intestinal wall upon contact, causing inflammation locally and all over the body," says Trout. "A few bad nights can actually cause chronic and persistent inflammation in your bodyso what you were calling aging and bad skin might actually be the booze!" For example, one study of over 3,000 women found that participants who had more than 8 alcoholic drinks a week had significantly increased upper facial lines, under-eye puffiness, midface volume loss, and blood vessels than those who drank less or not at all. While you may not experience a complete anti-aging reversal after a month, taking this month off may encourage you to keep alcohol intake to a minimum to support healthy aging.

Support your body's natural immune defenses by dropping booze from your diet. "Excessive alcohol changes the gut flora in your microbiome for the worse, and quickly. These changes weaken your body's defenses, and put you at heightened risk for getting sick!" says Trout.

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6 Incredible Effects Of Giving Up Alcohol for One Month Eat This Not That - Eat This, Not That

Successfully making a quick and healthy lunch that doesn't come out of a greasy takeout bag is all about thinking ahead. If you keep healthy proteins in the fridge, like a rotisserie chicken, your favorite cheeses, eggs, and low-sodium lunch meats, the options for a meal you can whip up in no time are pretty endless.

Although, it's also important to stock your pantry with other ingredients that lend themselves to a fast midday meal. You'll need canned beans, quick-cooking rice, and your favorite spices. In the freezer, stock your favorite frozen veggie combos and some specialty items like frozen udon noodles. This way, you'll have everything you need to throw together all of these quick healthy lunch recipes.

The swift and delicious lunch recipes that follow don't require full-on meal prep. Instead, all of these meals can be made on the fly or prepped before you head out the door. Plus, if you're super short on time, don't miss 20+ Healthy Mug Recipes You Can Make in 5 Minutes (Or Less!)

Skip the fast-food McGriddle that's grease-filled and loaded with processed ingredients. Instead, make a quick sammie with one sunny-side-up egg, two pieces of all-natural bacon (or ham), and a slice of cheese. Leave off the top of the sandwich to cut back on the starchy carbs and keep you away from that overstuffed feeling.

Get our recipe for the Open-Face Hot Ham and Cheese with Chipotle Mayo.

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Quick-cooking rice is the key to this warming meal. Everything cooks right in a bowl in the microwave, making this one of the easiest meals ever. Toss in some rotisserie chicken for a little bit more protein.

Get the recipe from Bigger Bolder Baking.

RELATED:We Tried 6 Store-Bought Rotisserie Chickens & This Is the Best

Piling fresh veggies, low-sodium cold cuts, and little cubes of cheese on skewers just seems more fun than a salad or sandwich, doesn't it? Dip these babies in a low-fat dressing of choice and enjoy!

Get the recipe from Lil' Luna.

Here, we take the classic Italian pasta pairing of peas and prosciutto, replace the noodles with dumplings, and throw in plenty of asparagus to round out the creation.

Get our recipe for Gnocchi With Peas and Prosciutto.

RELATED:15 Cozy Pasta Recipes Perfect for Weight Loss

This can be a warm-up to dinner (especially if you have guests over), or a light meal on its own. Better yet, double the recipe and freeze some for a busy week. Enjoy!

Get our recipe for Asparagus Salad With a Fried Egg and Prosciutto.

Hot dogs normally arouse the scorn of nutritionists and health-conscious eaters alike, but don't be so quick to dismiss the humble wiener. Yes, more often than not the ones you buy from a cart contain questionably nondescript insides, but there is another way! In the best circumstances, hot dogs are perfectly portioned, protein-packed vessels set to play host to a barrage of healthy, boldly flavored toppings.

Get our recipe for Mexican Hot Dogs.

RELATED:We Tasted 8 Hot Dog Brands & This Is the Best

Who would've thought that a delicious breakfast can be made in just minutes with the help of a mug? Combine two eggs, diced bell pepper, tomato, spinach and spices into a greased mug and microwave for about two minutes. You'll get a hearty protein-filled breakfast that will keep you energized and ready to take on the day in just an instant!

Or try our recipe forEasy Broccoli-Cheese Eggs in a Mug.

Put these tasty protein-packed salads together in the morning and then just shake and pour out onto a plate come lunchtime.

Get the recipe from The Seasoned Mom.

RELATED:35+ Healthy Salad Recipes for Weight Loss

Salads are the king of quick lunches and can be filling if you plan them out correctly. This bright arugula salad is packed with tomatoes, avocado, pine nuts, and Parmesan cheese for a satisfying and healthy mid-day break.

Get the recipe from Lil' Luna.

It's taco time! In less than 10 minutes, you can throw together a Mexican-style raw taco by loading up a whole grain taco shell with salsa, shredded rotisserie chicken, avocado, and cilantro. Give it a squeeze of lime or lemon juice for that added tanginess.

Get our recipe for Rotisserie Chicken Tacos With Salsa Verde.

RELATED: 45+ Best Soups and Chilis to Make With Costco Rotisserie Chicken

These super-simple individual pizzas are a breeze to make. You can customize them any way you want with your favorite toppings.

Get the recipe from Bigger Bolder Baking.

Mashed avocado takes the place of mayo in these crazy healthy sandwiches. Black beans, cilantro, tomato, and goat cheese make these the most un-boring tuna sandwiches you've ever had.

Get the recipe from Ambitious Kitchen.

RELATED:The Best Sandwich in Every State

If you're not a fan of tuna or you're looking for a vegan sandwich recipe, try this one with mashed chickpeas, avocado, cranberries, and lemon. Full of fiber and flavor, this is one quick lunch that you'll want on repeat.

Get the recipe from Ambitious Kitchen.

RELATED:mSecret Side Effects of Eating Chickpeas, Says Science

Layer your favorite sandwich toppings and roll up these flatbreads for a quick and easy lunch that looks as good as it tastes. Bonus: the kids will love these too.

Get the recipe from Lil' Luna.

Sure you could toss together a simple grilled cheese in a few minutes, but this one will send your taste buds into overdrive. It strikes the perfect balance between sweet, savory, and spicy. If you don't have cherry jam, use what you have and play around with the flavors.

Get the recipe from Ambitious Kitchen.

RELATED:The Best Grilled Cheese in Every State

Really good teriyaki sauce and a good dose of garlic, ginger, and onion is the key to this sweet and tasty meal. Add some quick-cooking rice and a bag of frozen broccoli and you'll have a completely balanced meal in 10 minutes.

Get the recipe from The Seasoned Mom.

Cheese doesn't always have to be on the list of diet no-nos. As long as cheese is consumed in moderation it can make a healthy lunch much easier. Fill a whole wheat or sprouted tortilla with provolone or mozzarella which both easily get a day's worth of calcium per serving. You can use a stove, microwave, or panini press to make this dish, all in under ten!

Get our recipe for Cheesy Crispy Quesadillas.

RELATED:13 Easy Quesadilla Recipes to Make Right Now

Quesadillas are a quick-cooking lunch or snack, but why not kick them up by making them pizza-flavored? Mozzarella, marinara sauce, and your favorite toppings combine into the crispy, cheesy lunch. Add a salad on the side and you're good to go.

Get the recipe from The Seasoned Mom.

If you're not already avocado obsessed, this lunch will change that! Split an avocado in half, take out the pit and spoon out a small amount of the avo (obviously eat that). You can stuff it with anything from tomatoes and mozzarella with balsamic drizzle to quick brown rice with beans and salsa. Or try our recipe with crab!

Get our recipe for Avocado-Crab Salad.

RELATED:8 Amazing Secrets About Avocados You Never Knew

Wild salmon is a nutritional powerhouse with metabolism-boosting omega-3 fatty acids that can actually help burn calories. Throw together this quick meal in minutes with this New York bagel-inspired meal.

Get our recipe for the Smoked Salmon Sandwich.

If you're working from home, don't discount the stir fry as an amazing lunchtime option. The secret to a quick stir fry is to buy a package of assorted stir-fry vegetables so that you only have to do a minimal amount of chopping.

Get the recipe from Savory Simple.

RELATED:Secret Effects of Eating Tofu, Says Science

If you're only eating avocado toast in the morning, you're missing out on a perfect quick lunch. White beans and quickly microwaved asparagus make this a very healthy, balanced lunch in just 10 minutes.

Get the recipe from Savory Simple.

Frozen udon noodles are the secret to this perfect quick dish. A quick bath in boiling water thaws the noodles which are then tossed with almond butter that's been flavored with soy sauce, vinegar, sambal, sesame oil, garlic, and fish sauce. You can even throw in a bag of microwaved broccoli for a little more of a fiber punch.

Get the recipe from Savory Simple.

RELATED:15 Frozen Meals You Won't Believe Are Under 500 Calories

Avocado, corn, black beans, and red onion are tossed over romaine lettuce for this fiber-filled salad. A quick dressing of sour cream, scallions, lime juice, red pepper, honey, and olive oil turn lunch into a party for your mouth.

Get the recipe from Savory Simple.

Browse more of our quick, healthy recipes:

50 Healthy Recipes to Make in 10-Minutes (or Less)

20 Instant Pot Meals You Can Make in 20 Minutes or Less

45 Best Snacks With 50 Calories Or Less

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Quick Healthy Lunch Recipes Eat This Not That - Eat This, Not That

Dr. Oz admitted to the senators that his claims often dont have the scientific muster to present as fact. A study he had cited about green-coffee bean extract was later retracted and described by federal regulators as hopelessly flawed. The supplier of the extract paid $3.5 million to settle charges by the Federal Trade Commission.

Dr. David Gorski, a surgery professor at Wayne State University and longtime critic of alternative medicine, said Dr. Ozs emergence as a Fox News authority on the coronavirus was no surprise.

He could have gone the route of trying to be more reasonable and careful, vetting information, trying to reassure people where the science was still unsettled, Dr. Gorski said. But of course, that wouldnt be Dr. Ozs brand.

Early in the pandemic, on March 20, 2020, Dr. Oz appeared on several Fox News shows trumpeting what he called massive, massive news a small study by a divisive French researcher, Dr. Didier Raoult, who claimed a 100 percent cure rate after treating coronavirus patients with hydroxychloroquine and azithromycin, or Z-Pak.

At the time, with Covid-19 cases and deaths rising rapidly, hydroxychloroquine, an anti-malarial treatment, was being studied in multiple countries and adopted by hospitals without much evidence. Mr. Trump hyped it repeatedly at White House news conferences as part of his effort to minimize the crisis. Dr. Oz communicated with Trump advisers about speeding the drugs approval to treat Covid. On March 28, the F.D.A. authorized its emergency use.

On Fox, Dr. Oz noted that the Raoult study, with just 36 participants, was not a clinical trial, but his enthusiasm overran his caution. The study was the most impressive bit of news on this entire pandemic front, he gushed.

On April 1, as Dr. Oz called on Gov. Andrew M. Cuomo of New York to lift restrictions on hydroxychloroquine, a public health expert, Dr. Ashish Jha of Brown University, cautioned Fox viewers that the facts are just not in on the drug.

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Magic Weight-Loss Pills and Covid Cures: Dr. Oz Under the Microscope - The New York Times