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The #1 Best Coffee Habit For Weight Loss, Says Dietitian Eat This Not That – Eat This, Not That

Posted: November 19, 2021 at 1:59 am

We all have our vices when it comes to how we drink our coffee. Yours might be adding tons of creamer, getting that extra pump of vanilla, or topping it off with whipped cream. Whatever the vice may be, there's a chance it's derailing some of your weight loss goals.

Thankfully, there are ways to still enjoy our favorite coffee drinks while staying on track with our weight lossit just depends on how we choose to consume it!

According to Amy Goodson, MS, RD, CSSD, LD, member of our medical expert board and author of The Sports Nutrition Playbook, the #1 best coffee habit for weight loss is drinking your coffee with low-fat milk and using spices as natural flavors.

Continue reading to learn why Goodson says this is the best way to enjoy your coffee and still lose weight, and for more healthy coffee tips, make sure to check out 6 Coffee Habits That Help With Weight Loss, Dietitians Say.

Some people may assume that in order to drink coffee in a healthy way, they have to drink it black without any cream or flavor. But this just isn't true.

"Cow's milk contains one gram of protein per ounce, and protein helps you get full faster and stay full longer, making it a great start to the morning," says Goodson, "and milk naturally has a lightly sweet and creamy taste, which makes a low-calorie coffee taste delicious."

She does suggest using milk that's lower in fat if you're going to add cream, as the calories can still add up quickly without you noticing.

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Ultimately, one of the worst coffee mistakes people make when they're trying to lose weight is using too many sugary syrups or other forms of sweeteners with added sugar. (Read more:7 Things You Should Never Add to Your Coffee.)

For example, just one pump of the Pumpkin Spice syrup at Starbucks can have up to 10 grams of added sugar, and a grande PSL usually comes with four of these sugary pumps in just one drink! With the recommended daily limit of added sugar being around only 12 teaspoons, you can see how these sugary coffee drinks can add up.

Not only that but drinking these sugary calories without any fiber can have negative effects on your health. This is because fiber can help slow down your body's absorption of the sugar you consume, so when you drink a sugary coffee beverage with absolutely no fiber at all, your blood sugar levels may increase more rapidly.

This is why Goodson recommends skipping on the sugary syrups when you're trying to lose weight and using natural spices instead. "Spices like cinnamon, nutmeg, pumpkin spice, and cocoa powder are all calorie-free but provide a lot of flavor," says Goodson.

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The #1 Best Coffee Habit For Weight Loss, Says Dietitian Eat This Not That - Eat This, Not That

Eat Pizza, Lose Fat. What You Need to Know About the IIFYM Diet – BarBend

Posted: November 19, 2021 at 1:59 am

The world of nutrition is awash in different diets, and its safe to say that many of them hinge on rules surrounding what you can and cant eat: nothing post-caveman for the Paleo diet, nothing from an animal for vegans, no fruit or grains on slow carb, and so on.

This is why the If It Fits Your Macros diet, also known as IIFYM, is seen by many as revolutionary. This method of eating allows you to eat anything from any food group so long as it fits your macros. Youll gain or lose weight if youre consuming the right amount of calories, and youre more likely to gain muscle and lose fat if youre eating the right balance of protein, carbohydrates, and fat.

Editors note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Its always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. None of these supplements are meant to treat or cure any disease. If you feel you may be deficient in a particular nutrient or nutrients, please seek out a medical professional.

Thats IIFYM in a nutshell: keep your calories and macros in check, exercise appropriately, and your weight and body composition will improve. Want to make some buttery buffalo chicken? No sweat; watch your quantities. Does that coworkers birthday cake tempt you? Have a slice; just deduct it from your daily calorie allotment.

For many, tracking calories feels very restrictive. In contrast, for others, IIFYM is an unbelievable breath of fresh air after years of clean food diets consisting of chicken, broccoli, rice, and absolutely no pizza ever.

If It Fits Your Macros is a diet that has the user track their macronutrients protein, carbs, and fats to ensure theyre consuming enough calories (in specific ratios) to lose, gain, or maintain weight.

IIFYM promotes dietary freedom, which is a significant reason why its gained so much popularity among physique and strength athletes. As long as you hit your macronutrient target, you can, in theory, eat whatever you want. The idea is that 30 grams of carbs whether from vegetables, cereal, or pizza is 30 grams.

IIFYM works by keeping people in a calorie range that suits their goals and then using this calorie target to distinguish the amount each macronutrient contributes to these calories.

The success of IIFYM is predicated on the idea that weight loss is primarily a matter of energy in versus energy out. If you burn more calories than you consume, youll lose weight. And if you eat more fuel than your body uses, youll gain weight.

At the end of the day, whether you gain or lose weight comes down to calorie balance, and the macronutrients you use to comprise your total daily calories can exert a significant effect on what kind of weight you gain or lose, says New York-based registered dietitian Leyla Shamayeva, MS, RD. Speaking broadly, athletes typically want to gain as much muscle as they can when theyre trying to bulk, and they want to lose as little muscle as possible when theyre trying to cut.

Based on this idea, calorie-counting is enough to either lose or gain weight. By counting your macros, however, youre able to more precisely give your body the nutrients and macros it needs to build muscle or lose fat while maintaining muscle. Say you eat 2,000 calories worth of Doritos and Swedish Fish all day youll lose weight on paper, but your body wont have the materials necessary to carve out the physique you want.

Tracking your food intake is vital to long-term dietary success because even if you are not counting calories, the calories you eat will still affect your weight over time. (1) Ignoring your bank account doesnt mean you dont have money issues, and not paying mind to your food intake doesnt mean calories dont count.

The seed of the current wave of the IIFYM diet, its fair to say, was planted by Mark Haub, a professor of nutrition at Kansas State University.

Haub is the man who is best known for his famous Twinkie diet. He ate a Twinkie every three hours for two months, along with corn chips, Oreos, and other processed snacks. He also consumed a protein shake and a multivitamin every day, practices that didnt make quite as many headlines. The results? After two months of Twinkies every day, Haub lost 27 pounds and improved his cholesterol and triglyceride levels to boot.

How can he have improved his body mass and his heart health on such a junk diet? Because as much as we want to believe a trim waistline will just come from eliminating candy or dairy or red meat or anything else, the fact is that for almost everyone, the only thing that matters for weight loss is calorie balance. (This assumes you dont have hormonal problems or other rare disorders that can interfere with normal metabolism.)

After two months of Twinkies every day, Haub lost 27 pounds and improved his cholesterol and triglyceride levels to boot.

Haub ate about 1,800 calories a day, and his daily calories needed to maintain his weight was 2,600. He, therefore, lost weight, and thats good for your health and your heart. Thats all there is to it. The experiment received considerable media attention and renewed enthusiasm for flexible dieting.

Later, entrepreneur and fitness enthusiast Anthony Collova became well known for further popularizing the trend, launching a detailed macronutrient calculator at IIFYM.com to help curious dieters start their own experiments. People were successfully manipulating their body composition while making room for their favorite foods.

There are three main macronutrients protein, carbohydrates, and fats. Alcohol (aka ethanol) is technically the fourth macronutrient. Each macro plays a specific role in how your body functions and each macro contains a particular number of calories per gram:

The three main macros combined will make up your total caloric allotment. Once you know how many calories you need to eat to reach your goals, youll divide up a specific amount of calories to each macro.

Theres no one-size-fits-all ratio. Bodybuilders typically follow a 40-40-20 percentage split of protein, carbs, and fat. If you follow a keto diet, your ratio may look like 30-5-65. Athletes who require a lot of workout fuel in carbohydrates may eat a split that looks like 30-50-20.

Below, youll find a brief primer on protein, carbs, fats, and how all three impact your training goals.

Protein supports muscle retention and muscle growth, which is crucial because it allows you to continue burning calories at a rate that encourages weight loss. Eating more protein helps you to look your best and can aid in muscle recovery. Its also a satiating macronutrient, meaning you get a lot of volume per calorie basis.

Protein is essential to consume before and after workouts to encourage muscle repair and growth. Still, research also suggests that protein can be consumed throughout the day rather than having it all at once to maximize the amino acids that protein provides. (2)

When setting up your macro targets, you should aim for a protein intake of 0.7-1 grams per pound of body weight, depending on how active you are. If youre not very active, you can stick to the lower end of the range, but if youre highly functional, you should use the higher end of the spectrum.

Carbs are the most efficient nutrient for supplying the body with the energy it needs to maintain organ function. (3) Carbs are also extremely important while exercising because they are the bodys preferred fuel source and therefore provide the energy you need to perform your best in training and recover after training. (4)

When your weight-related progress comes to a halt, you will typically add or subtract from your carbohydrate intake first. Carbs are adjusted before protein and fats because they are usually overconsumed by most people, especially those who are not tracking their macros or are not nutrient-conscious.

Carbs are also not as satisfying as protein and fats and, therefore, you can usually reduce them without getting too hungry.

The amount of carbs you should consume per day is usually determined based on the number of calories that are remaining from your daily calorie target after youve set your protein and fat targets.

Fats are essential for your health because they are required for some micronutrients to be absorbed (vitamins A, D, E, K). They can be anti-inflammatory and help regulate your hormones. (5) Therefore, at least 20% of total daily calories should be allocated to fats.

You can eat more fat if you prefer, but you will have to adjust your carbohydrate intake. If youre more active, youll want to have a higher percentage of carbohydrates than fat. If youre not as active, youre probably okay with a higher fat to carb ratio.

Fats are the macronutrients with the highest number of calories per gram, but they are also the slowest to digest, so they will keep you full for longer periods. Therefore, eating a higher ratio of fat to carbs could help prevent you from getting too hungry throughout the day, which could help improve your adherence to your macronutrient targets.

Dont worry if youve never weighed a gram of food in your life. Heres a quick rundown of how to track your macros successfully.

First, you need to figure how many calories you should be eating per day. Its not a perfect science, but multiply your body weight by 11 if youre looking to lose weight or by 15 if youre looking to gain weight. From there, you can follow these general guidelines to calculate your macros:

If math isnt your strong suit, then you can refer to this calculator below to get a good starting macro set:

Once youve determined your macronutrient targets, you can begin tracking them manually or in an app. MyFitnessPal is a popular tracking app with an extensive food database and is compatible with different fitness trackers. Another option is Chronometer, which isnt as compatible with other devices but does offer accurate food entries.

Next, youll need a food scale so you can weigh out all of your cooked and dry ingredients. (As a bonus: a food scale is beneficial to have in a kitchen even if youre not into fitness and dieting.)

Eyeballing portion sizes without practice is difficult. What you think is four ounces of chicken may be seven thats a 100-calorie difference, which, over time, can derail your weight loss efforts. A food scale will ensure proper intake, whether youre batch cooking or whipping up a single meal.

Youll also want to snag a bodyweight scale and a measuring tape. It may sound obsessive, but tracking your body weight lets you know if your macros are optimal. For example, if youre losing more than a pound a week, your macros are probably too low. Weighing yourself a few times per week also allows you to identify trends in your weight loss journey like how much your weight fluctuates after a cheat meal and how quickly it takes to level back out.

The measuring tape is necessary because the number on your scale isnt the only barometer of success. Its not unusual for a person to lose only a few pounds over a few months but for them to lose a few inches off of their waist which is a sign youve lost fat but maintain some muscle mass.

Apologies in advance, because if youre jumping for joy at the idea of eating whatever you want while losing weight, prepare to take a seat.

If youre going to track macros because you like the freedom of choices, its important to realize that you should still choose healthy foods, says New York-based registered dietitian Natalie Rizzo, MS, RD. For example, you get a lot more pieces of fruit than candy within the carb allotment.

Say your macros are 200 grams of protein, 250 grams of carbs, and 60 grams of fat. A slice of cheese pizza contains roughly 30 grams of carbs, 12-15 grams of fat, and 8-10 grams of protein. Those macros arent bad for junk food, but theyre not entirely balanced either. Eat two slices of za and half of your fat is gone for the day.

Common junk foods are high in calories from carbs and fats, and so eating them takes up a large amount of your daily caloric allotment while providing little to no protein and, frankly, not much satiation.

The best way to ensure long-term macro success is to build your daily meal plan around single-macro foods or foods that contain primarily one macronutrient. By choosing single-macro foods, youre able to mix better and match different foods to create larger and more filling protein-dense meals.

For example, a Big Mac contains 540 calories and 30 grams of fat and 45 grams of carbs, and 25 grams of protein. Instead, you can make your own burger using 96% lean beef, low-fat or no-fat cheese, light mayonnaise, veggies, and a hamburger bun and slash the calories by 30% while keeping the protein the same.

Single-macro foods typically refer to what most people associate with being healthy foods chicken, lean beef, potatoes, rice, oatmeal, egg whites, green leafy vegetables, and more. Of course, you dont need to eat single-macro foods all day every day, but eating more of them will probably make hitting your macro goals easier.

Here are some food choices in each macro category that you can consider fitting into your eating plan:

The best way to ensure you hit your macros day after day is to plan out your meals in advance. This way, you can pre-log your macros in your app of choice and not have to think about it.

It helps to choose meals that you like to eat day after day. Every week or so, you can switch up your food choices so you dont get bored. As long as the macro profiles stay consistent, your food sources can change.

It also helps to try your best to plan out indulgences. If you know youre going out to eat, leave room in your macros for a restaurant meal and maybe a drink. It helps to look up the restaurants menu ahead of time and pursue your options. Another tip for eating out: Always leave more room than you think in your macros. Oftentimes, restaurants cook with oils. So if youre ordering a chicken dish, account for an extra 10 grams of fat or so.

Although your primary concerns are staying within the calorie range and hitting the macronutrients targets, you should also be concerned about ensuring that the quality of food that youre eating is sufficient.

Higher quality foods contain micronutrients (vitamins and minerals) that the body needs to function optimally and that help to reduce the overall risk for disease and illness. (6) Foods that are highly processed contain little to no micronutrients.

Micronutrients are nutrients that the body doesnt produce itself, similar to macronutrients, but theyre called micronutrients because you need them in lesser quantities than carbs, fats, and protein.

Your macros are important for reaching these goals, but its important to not forget about the micros,' says Shamayeva. The more extreme factions of the IIFYM movement love to fill their days with hundreds, if not thousands of calories of junk food that happen to fit their macros. A calorie-controlled diet can make room for treats, but if you go too far in one direction then you can easily find yourself missing out on nutrients that are also important for your goals.

However, just because you need micronutrients in smaller quantities doesnt mean they arent important. If youre not getting enough micros, you will likely feel sick, bloated, less energetic, and overall just feel worse than if you were to include them more regularly.

Thats not to say that a person cant have these less nutritious foods in their diet, but they should include them less frequently and in smaller quantities while prioritizing higher quality foods most of the time.

A couple of ways that you could maintain this balance between more nutrient-dense foods and less nutritious foods is to pair them together. For example, if you want to have a donut, you could pair it with fruit to make it a more nutritious snack.

Or if you didnt want to pair anything with the donut, you could prioritize more nutrient-dense foods in all other meals/snacks for the day so that youre still getting all the nutrients you need in a day while enjoying the donut.

Also, taking extra supplements like a multivitamin and/or greens powder is a great way to help fill in the gaps in your diet.

Tracking your macronutrients using an IIFYM approach is a valuable tool to ensure that youre getting enough of each nutrient to achieve your goals, whether that be weight loss, weight gain, body recomposition, or improved performance.

However, its important to understand what IIFYM is not, and that is an excuse to eat anything and everything just because you can. This diet is a tool that, when followed correctly, can teach followers moderation, the importance of food choice, and how to construct a meal plan that is doable for the long term.

While any food is technically fair game with IIFYM, there are some meals that are near-impossible to fit responsibly into most macro plans. A basket of fish and chips or a restaurant-style chicken parmesan can get close to (if not sometimes above) 1,000 calories and over a days worth of fats. The point of IIFYM is to fit smaller indulgences into your day of eating while keeping your total calories on track. However, certain occasions will arise where thats not feasible and thats ok. If youre at a birthday party and want to eat a double cheeseburger with bacon, do it, but then get back on track for the next meal.

The 80/20 approach to nutrition, where the goal is to eat nutrient-dense foods 80% of the time, and less nutrient-dense only 20% of the time, is a good guideline to follow on the IIFYM diet. If you want to get the most out of an IIFYM approach, then you need to be mindful of not only your macronutrient intake but also your micronutrient intake. If you feel like garbage but youre hitting your macros, is it really going to feel worth it?

The IIFYM diet is a reliable and time-tested tool that can help dieters achieve their goals with more freedom of choice. It still requires dedication, planning, and some sacrifice (any diet does), but for those looking to establish a healthier lifestyle not just a short-term diet IIFYM is for you. Here are some other nutrition articles from BarBend:

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Eat Pizza, Lose Fat. What You Need to Know About the IIFYM Diet - BarBend

Brandy’s Daughter Sy’Rai Smith Opens Up About Her Weight Loss And The Pressures Of ‘Instagram Body’ – BET

Posted: November 19, 2021 at 1:59 am

Brandy's daughter Sy'Rai Smith is opening up about her impressive weight loss journey. Keep scrolling to see the teenagers TV debut, please learn what inspired her healthy lifestyle.

While chatting with the ladies of The Real this week, SyRai revealed the inspiration behind her body transformation. Simply put, good health.

"I had a lot of health issues when I was at the size that I was, she told the hosts. The 19-year-old beauty went on to reveal that her mom was her biggest support system.

"My mom was with me through everything. She saw me go through a lot. And I just decided to really take my health seriously, she explained. So I changed my mindset, changed my mentality, and I knew that being in the body that I was in I knew my life wasnt going to be as long. I had so many issues with my health."

With good mental health at the forefront of her mindalong with being there for her little siblings and familyshe began to notice a change in her body. "I wanted to change because of my health at first. But then, obviously, with health and changing your lifestyle weight loss kind of comes. [And] it did come.

While she admits that she experienced pressure by social media to look a certain way, she didnt let it change her overall goals.

"I started becoming a little bit more obsessed with the scale, with how I looked, how my body was transforming. And it wasnt easy to look at myself, and then I grow up in an era where a lot of young women compare themselves to other girls on social media, she explained. "I know my body has been through a lot. I always have to remind myself of that. The scars that I have, the stretch marks that I have, everything that my body has been through is for a purpose [and] its for a reason. But I do feel a little pressure. You know people have eyes on me all the time, people have eyes on my mom all the time.

As you may remember, SyRai went viral a few months back after revealing her weight loss transformation on Instagram. Since then, the budding social media influencer has continuously wows us with her dance moves, singing abilities, and overall beauty.

She concluded, "I did feel pressure to kind of quickly do it, or try and maneuver how I would, you know, Let me not eat this for a week. Or, Let me kind of change up everything just to kind of form a little Instagram body.' But thats not normal."

Speak out, sis! We are so proud of SyRai for being so vocal and transparent about her transformation and using her platform to inspire others to dive into self-care and positive well-being.

Clearly feeling the same, proud mom Brandy took to Instagram, writing: "What an amazing human being. I love your spirit and your smile. So brave to walk in your purpose and shine in your truth all up on @therealdaytime."

So sweet. Speaking of good news, Sy'Rai is currently embarking on her music industry with her mom by her side. We look forward to it!

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Brandy's Daughter Sy'Rai Smith Opens Up About Her Weight Loss And The Pressures Of 'Instagram Body' - BET

20 Potato Soup Recipes for Weight Loss This Fall – Eat This, Not That

Posted: November 19, 2021 at 1:59 am

It's that time of year again the crisp air just begging you to snuggle up with a blanket and serve a hot cup of steaming soup for a delicious, nourishing meal. There's no better way to warm up and satisfy your hunger than with a hearty potato soup. In fact, the second most searched for soup on Google Trendsafter chicken soupis potato soup.

While potatoes sometimes get a bad rap for being starchy, when cooked in low-fat, low-sodium environments, potatoes have lots of value in a healthy diet. Potatoes are filled with potassium. According to the Centers for Disease Control and Prevention (CDC), upping your intake of potassium can bring down your heart disease risk by lowering your blood pressure. They are also a good source of vitamin C, which is important for immunity especially during the winter months. So don't shy away from the common spud, just be sure to cook it in a way that maximizes its benefits. Here are 20 healthy ways to get your potato soup on. Plus, if you're craving a quick soup, check out our list of45+ Best Soups and Chilis to Make With Costco Rotisserie Chicken.

Salty bacon, sauted scallions, and fresh garlic flavor this creamy white soup. The recipe recommends russet potatoes, but any leftover cooked potato will do. Garnish each dish with more scallions and bacon, plus cheddar and a few shakes of Tabasco for that true baked potato into a meal feeling.

Get our recipe for Baked Potato Soup.

RELATED: Sign up for our newsletter for more healthy recipes and food news.

This creamy potato soup is similar to the Baked Potato Soup with the same flavor profile, but more of a smooth, silky variety. The Girl Who Ate Everything shared this recipe with ETNT to allow our readers to make an easy slow cooker version of potato soup that can have other veggies added for a nutrition boost. Try it with extra broccoli but make sure to top it with the scallions, bacon, and cheese that we need.

Get the recipe from The Girl Who Ate Everything.

RELATED:Secret Side Effects of Eating Broccoli, Says Science

Need to feel like you are getting your greens? This soup from The Almond Eater has tons of kale, red potatoes, and carrots nestled with cuts of Italian-seasoned chicken.

Get the recipe from The Almond Eater.

RELATED:The Best & Worst Greens to EatRanked by Nutritional Benefits

The blogger roasted the veggies for this soup before adding the pot to quickly simmer. This adds an intense flavor and richness. We also love the addition of cauliflower for adding a creamy texture without any dairy. Save the decadence for the toppings!

Get the recipe from Fit Foodie Finds.

RELATED:13 Delicious Recipes That Prove Cauliflower Is the Greatest Thing Ever

Who said potato soup has to be boring? Bright orange sweet potatoes are the star of this dish, while ginger, curry, and lemongrass give it a warm flavor. A touch of coconut milk adds superb richness.

Get the recipe from Feasting at Home.

Cooking Classy brought us this version of the classic, updated to use a handy instant pot. Easy meal alert!

Get the recipe from Cooking Classy.

Big chunks of red potatoes are the star in this easy soup. Let this cook in your slow cooker and add the milk and cheese at the very end for a simple hot, healthy meal.

Get the recipe from Running in a Skirt.

RELATED:50 Easy Slow Cooker Recipes You Shouldn't Live Without

Sweet potatoes, veggies, and fragrant red curry make up the base of this smooth soup. The secret ingredient that sets it apart is a little bit of almond butter. Don't skip the chopped tamari almonds on top for another level of umami flavor.

Get the recipe from Cookie and Kate.

Bacon seared in a pan with caramelized leeks, garlic and celeriac make the authentically-German full flavor base for this delicious soup. The Daring Gourmet based this recipe on times spent cooking in the family kitchen in Stuttgart, Germany making this recipe full of international flair.

Get the recipes from The Daring Gourmet.

RELATED:The Best Soup In Every State

Once Upon a Chef's Jenn Segal created this French-inspired version of potato soup as a base for many different versions. If you are unfamiliar with using leeks in recipes, there is a clear explanation and pictures to go along with each step of the process.

Get the recipe from Once Upon a Chef.

Shared by An Italian in my Kitchen, this recipe is easy to prepare with meat or as a vegetarian soup. This warm soup is packed with Italian flavor for a weeknight meal that doesn't require that much work.

Get the recipe from An Italian in my Kitchen.

RELATED:31 Best Healthy Instant Pot Soup Recipes for Weight Loss

Nourishing and warm, this creamy soup is comfort packed in a bowl. Instead of cream, the recipe from Natasha's Kitchen calls for a roux to thicken the broth. There are also tons of suggestions for topping the dish, like corn, bacon pieces, or sour cream.

Get the recipe from Natasha's Kitchen.

RELATED:20 Cozy Broccoli Soup Recipes That Are Perfect for Weight Loss

This recipe from Cafe Delights suggests having all of your veggies pre-cut and a glass of wine to sip when you begin this easy recipe. We agree. Stovetop simmer time creates a creamy, thickened ham-flavored broth. Cloves bring out the sweetness and add an autumn feel.

Get the recipe from Cafe Delights.

RecipeTin Eats makes a soup packed with chunky broccoli and potatoes to boost the nutrition of a typical potato soup. It's also a diet-friendly meal, with veggies cooked down to create a creamy feel and just 400 calories for over two cups.

Get the recipe from RecipeTin Eats.

RELATED:The #1 Best Soup for a Flat Belly, Says Dietitian

If you can get ahold of blue potatoes, they make a stunning version of potato soup. The tubers start with a purple hue and turn blue when they are cooked. This recipe from Potatoes USA uses coconut milk for a velvety consistency and smoked paprika for a unique rich and spicy taste.

Get the recipe from Potatoes USA.

Finding Zest makes a version of potato soup with cream cheese. This decadent spin on a creamy soup is sure to please everyone at your table with its silky texture.

Get the recipe from Finding Zest.

RELATED:The 20 Worst Soup Ingredients for Weight Loss

This soup is the perfect cross between a hearty potato soup and a cheesy broccoli soup. Plus, it takes only 30 minutes to make. The blogger uses whole milk, but feel free to use low-fat milk to cut the calories. To make sure your cheese doesn't clump, the blogger suggests tossing the cheese in flour first and then adding it to the soup slowly.

Get the recipe from Foodie Crush.

Cooking LSL created a hearty potato soup recipe by combining potatoes and lentils. The blog gives us a hint on choosing the right legume. They suggest using green lentils or a mix and avoiding just red lentils because they cook faster than the potatoes.

Get the recipe from Cooking LSL.

RELATED:31+ Healthy Recipes To Make With The Dried Lentils In Your Pantry

Gimme Some Oven shares what is considered on that blog to be the best potato soup recipe. This version is said to be a crowd favorite and includes all the usual suspects bacon, chicken, or veggie stock, milk, and cheese but can be thickened with sour cream or greek yogurt if you're craving more creaminess without too much fat.

Get the recipe from Gimme Some Oven.

Nutritional yeast gives this soup the cheesy flavor you're craving and soy milk brings the creamy depth. The author says soy milk has resulted in the creamiest soup, but feel free to experiment with your favorite non-dairy milk.

Get the recipe from Oh My Veggies.

Get more cozy recipes to warm you up:

21 Cozy Oatmeal Recipes Perfect for Weight Loss This Fall

45+ Best Cozy Casserole Recipes for Weight Loss

20 Cozy Squash Recipes That Are Perfect for Weight Loss

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20 Potato Soup Recipes for Weight Loss This Fall - Eat This, Not That

Hypertension: Could herbs and spices lower blood pressure? – Medical News Today

Posted: November 19, 2021 at 1:59 am

According to the Centers for Disease Control and Prevention (CDC), nearly half of adults in the U.S. have hypertension.

Untreated hypertension increases the risk of cardiovascular disease, such as heart attack, stroke, heart failure, kidney disease, vision loss, and damage to blood vessels.

Dietary guidance on reducing blood pressure includes reducing salt intake. The Dietary Guidelines for Americans recommend using herbs and spices instead of salt to flavor food.

Experts know less about the health effects of herbs and spices than they do about those of salt. However, some studies have shown that herbs and spices can reduce lipemia the excess of lipids in the blood hyperglycemia, and oxidative stress.

To dig a little deeper, researchers at Pennsylvania State University recently conducted a randomized controlled trial investigating the effect of longer-term consumption of herbs and spices on risk factors for cardiovascular disease.

They found that a higher level of herbs and spices in food reduced 24-hour blood pressure readings.

The findings appear in the American Journal of Clinical Nutrition.

Prof. Penny Kris-Etherton, one of the lead authors of the study, told Medical News Today, Indeed, the blood pressure-lowering effects of herbs and spices in an average Western diet were surprising to me.

We [already know] about the effects of many lifestyle factors, especially dietary factors, that can increase blood pressure such as sodium, alcohol, and caffeine and others that can decrease blood pressure, such as potassium, magnesium, and calcium, [] weight loss, physical activity, and some vitamins, including folate and vitamin D when intake is low, but the blood pressure-lowering effects of herbs and spices are new!

In terms of herbs and spices, she continued, there hasnt been a clinical trial showing benefits on blood pressure lowering until our study.

A total of 71 participants aged 3075 years joined the study. All participants had one or more risk factors for cardiovascular disease and had overweight or obesity.

After the participants fasted for 12 hours, the researchers made baseline assessments. These included height, weight, waist circumference, a fasting blood sample, and vascular testing.

Vascular testing included central and peripheral blood pressure and arterial stiffness measurements. The participants also wore a blood pressure monitor for 24 hours.

The researchers then randomly assigned the participants to one of three groups. Each group would eat one of three diets: a low spice diet, a moderately spiced diet, or a high spice diet. These diets included a daily intake of 0.5 grams (g), 3.3 g, and 6.6 g of herbs and spices, respectively.

The aim was to incorporate herbs and spices into a diet that was representative of the average U.S. diet. The additional herbs and spices included cinnamon, turmeric, and oregano.

The participants followed their respective diets for 4 weeks, with a 2-week break in between. At the end of each diet period, the participants returned for follow-up assessments. A total of 63 individuals completed the study.

The study showed that the high spice diet tended to improve 24-hour blood pressure readings, compared with the medium and low spice diets.

The researchers did not observe any effect of the diets on low-density lipoprotein cholesterol, clinic-measured blood pressure, markers of glycemia, vascular function, or oxidative stress.

However, they say that 24-hour blood pressure readings are a stronger predictor of cardiovascular death than clinic blood pressure measurement.

The authors believe that the study might have been too short for vascular remodeling to occur, which might explain why they did not see any effect on arterial stiffness.

They also note that the dosages of herbs and spices might not be adequate to overturn the metabolic effects of an unhealthy background diet. Therefore, they cannot recommend increasing intake of herbs and spices alone in the context of a poor quality diet to lower the risk of cardiovascular disease.

Moreover, because each day of the menu included different amounts of the 24 herbs and spices, exposure was not consistent. As herbs and spices do not stay in the system for very long, the food consumed during the days closest to testing may have influenced the results more strongly.

Dr. Simon Steenson, a nutrition scientist at the British Nutrition Foundation, told MNT, This study suggests there could be potential benefit in terms of blood pressure reduction for including more herbs and spices within our diet.

However, he continued, the effects seen were small and not significant between all levels of intake. While the authors suggest there may be some benefit to including herbs and spices in a suboptimal diet, clearly, the aim from a public health point of view must be to improve dietary patterns in line with evidence-based guidance on diet and health.

Prof. Kris-Etherton said to MNT, It will be important to evaluate the effects of individual spices on blood pressure and to understand the mechanism[s] by which each lowers blood pressure.

It would also be interesting to assess the effects of herbs and spices on the microbiome and evaluate whether the effects of herbs and spices on [blood pressure] are modulated by any changes in the gut microbiome.

Beyond clinical trial research, studies are needed to evaluate effective education programs that teach use of herbs and spices in a healthy dietary pattern that is lower in sodium, saturated fat, and added sugar on diet quality and clinical endpoints, such as risk factors for chronic diseases.

Dr. Steenson concluded:

It is important to note that while the aim of this study was to look at the average American diet, we need major shifts in average dietary patterns to make our eating habits healthier and more sustainable. While certain foods or ingredients may have a small benefit alone, we need to encourage a shift to healthier eating across the board.

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Hypertension: Could herbs and spices lower blood pressure? - Medical News Today

UFC Vegas 43’s Terrance McKinney Shares How Weight Issue Fast-Tracked Career – Cageside Press

Posted: November 19, 2021 at 1:59 am

Flashback to 2019 and Terrance McKinney was not where he wanted to be in the MMA world. Sure, he had turned his live around in a well-documented story of perseverance that is one of the best told stories of all time. However, he had lost his chance to get to the UFC with a loss on the Contender Series to Sean Woodson. He then followed that up with a loss to Darrick Minner at Midwest CF 18.

Despite running into that tough luck and not being able to find a fight in 2020 largely due to the pandemic the spirits of McKinney were still high. He knew that it might not be long before he turned that corner.

I knew I was close. I got on Contender Series and I saw the guys that I lost to were winning in the UFC. So, you know, it helped me stay in good spirits and let me know Im right there, McKinney explained, noting the changes leading into the incredible run this year. Im just being more humble and giving my opponents the respect.

That change in mentality has been huge for McKinney. In 2021 he rattled off three quick knockouts that put him right back on the UFCs radar. He followed that up with a knockout over Matt Frevola in his debut in just seven seconds.

Although he attributes some of the turnaround to the change in respect for his opponents, he feels that a change in weight was just as vital to his newfound success.

Also, going up a weight [Im] thinking about my health more than how big I was at 145lbs, he shared. I was already kind of growing. I could never get below 146lbs any time I made it. I knew eventually that Im not going to be able to make this weight and then it happened sooner than I expected.

It happened all too quickly before the Darrick Minner fight. Knowing that he was having issues getting down to the contracted featherweight limit, he and Minner agreed on a catchweight. From there, is was lightweight or bust for McKinney.

That all turned out to be a blessing in disguise. The weight miss made him feel like he had to go up a weight class, and McKinney feels like his choice to go up to 155lbs brought him all the power and energy he needs to knockout each of his last four opponents and perhaps the next one as well. Unlike other fighters, though, McKinney did not make this bulk intentionally.

I just got bigger out of literally nowhere, to be honest. I just started lifting this fight camp, McKinney admitted. I went to the PI and they told me all the stuff that I need to do, and I know this is my job now.

Its a scary prospect to know that McKinney is now getting even stronger. With some more muscle behind those devestating hands, theres a chance well see yet another quick finish at UFC Vegas 43 this weekend. His bout with Fares Zaim will air as part of the ESPN+ prelims, which start at 3pm EST.

You can catch the entire audio of this interview at 2:33.

Link:
UFC Vegas 43's Terrance McKinney Shares How Weight Issue Fast-Tracked Career - Cageside Press

Anti-trans sports bills: Protecting women or discrimination? – The Current – The Student-Run Newspaper of Nova Southeastern University.

Posted: November 19, 2021 at 1:59 am

In June, Gov. Ron Desantis signed into lawthe Fairnessin Womens SportsAct, a bill that makesathletesinK-12womenssportsineligible to compete if they were not assignedfemale at birth. Atitssigning, Desantis said,In Florida, girls are going to play girl sports and boys are going toplay boysports, echoing age-old transphobic rhetoric.Texas State Rep. Valoree Swanson, who introduced House Bill 25,which works ina similar wayto the Florida bill and was recently passed by Gov. Greg Abbottsaid,House Bill 25 is one of the greatest victories for equality for girls since Title IX passed 50 years ago.

But do these laws actuallyguaranteesome sort of fairness in sports and is there any biological advantage for trans women to begin with?

Valerie Starrattisa professor in thedepartment ofpsychology andneuroscienceat Nova Southeastern Universityandspecializesin evolutionary psychology and sexual conflict.

The things that people say are the reason why they implement these bills, I dont think always necessarily coincides with the real motivation behind it, and I dont think, always necessarily coincides, Starratt said.

Although thelaws are advertised to be about fairness, thereal issue regarding trans women in sports is all about hormonesand how they affect the human body.

From the biological perspective, the issue is not actually male, female or otherwise. The issue is people who live in bodies that have been affected by testosterone and people who live in bodies that have not been affected by testosterone,saidStarratt.The developmental effects of testosterone cannot just be undone.

There are certainreportedadvantages that fully developed trans women who transition later in life have asopposedto those who transitionprepubescentlyorcisgenderwomen.According tothe academic journalCurrent Sports MedicineReports 2016 article titled Beyond Fairness:The Biology of Inclusion for Transgender and Intersex Athletes.

There are a number of sports where anatomical and biological features, such as size, muscle mass, and even lung capacity would be an obvious advantage,the article states.

However,according toa studyperformedby Louis J G Gooren and Mathijs C M Bunck in 2004,going on hormone replacement therapy for about a year puts testosterone and hemoglobin levels for trans womenat around the same level for cisgender women.A 2019 study from Endocrine Reviews found thatMTF trans people reported a loss of muscle mass, an increase in fat mass, and a decrease in bone mineral density.

Potentially due to datasimilar tothis, in2015the International Olympic Committee allowed transgender athletes to compete in the Olympics afteronlyone year of hormone replacementtherapy.

Even though the dataright nowshows that biological differences in adult trans athletes are minimal,these bills are targeted at trans children and teenagers, who have had little to noeffectsof long-term testosterone.

Ifweretalking about prepubescent athletes,theresno effect of testosterone.Theresno differenceofadvantage or disadvantage, its irrelevant. It only becomes relevant when you see the effects of testosterone or not. said Starratt.

This raises questions about if these bills willfacilitateanti-trans discrimination, something thatZachary Scalzo,adjunct professor of gender studies at NSU,saidhas already begun.

If you start on a gender affirmative path like hormone therapy early or prepubescent then it mitigates a lot of the physiological changes that a lot of these laws are focusing on as the clear biological advantage, said Scalzo, adding that, regarding discrimination, We also have totake into accountthings like school environments have often facilitated lots of anti-trans bullying and behavior and aggression.

The focus on sex assigned at birth instead of gender also encourages a dangerous discourse for public schools.

Researchfromthe University of Oxford in 2018 found thatwhen132 college studentsarepresented withinformationthat either bases gender on sex or social terms, the students who receiveda social view of genderwere more opentoviewing trans women as women but students who received thesex-based information were more likely to see trans women as men, saying that, ultimately, The findings suggest that essentialist claims that ground the male/female binary in biology may lead to more transprejudice.

According to Scalzo, these bills are insisting that in some way trans women are not real women and just shouldnt be able to engage in public forum practices,adding that we are also now expanding this to be an act of aggression on gender variant minors.

According toCurrent Sports Medicine Report, when discussing the concept of gender, a surveys respondentsoverwhelmingly agreed thatan athlete gender wasa suitable replacement for male/female binary sports. For those who disagreedwith the proposal, their main argument was that biological differences between males and females remained even after the transition.

As for now, the bills stand in the states previously mentionedand other, but the debate surrounding transathleticsis far from over.

I think the billsare further confusing what gender actually is,said Scalzo.

Related

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Anti-trans sports bills: Protecting women or discrimination? - The Current - The Student-Run Newspaper of Nova Southeastern University.

Codoxo, Platinum Sponsor, to Present at the NHCAA Institute for Health Care Fraud Prevention’s Annual Training Conference – WFMZ Allentown

Posted: November 19, 2021 at 1:59 am

ATLANTA, Nov. 16, 2021 /PRNewswire-PRWeb/ -- Codoxo, a trusted provider of healthcare artificial intelligence solutions for healthcare payers and agencies, will be presenting at the NHCAA Institute for Health Care Fraud Preventions's Annual Training Conference on Thursday, November 18 at 2:30 p.m. Eastern Time. Codoxo, a Platinum Sponsor for the virtual event, is thrilled to support one of the industry's most important healthcare anti-fraud events, as it serves to provide attendees training, industry trends, emerging schemes, and critical investigative skills.

Codoxo's Derik Ciccarelli, Healthcare Fraud Analyst will present "Detect the Undetected: Using AI & Data Analytics to Identify Previously Unknown FWA Schemes." The session will highlight the journey one non-profit health payer took to AI-based fraud detection and how they leveraged Codoxo's AI platform to identify and investigate previously unknown fraud schemes, including testosterone replacement therapy (TRT). Attendees will learn how this particular FWA scheme significantly impacted patient safety and created a projected risk exposure of over $2.2M over an 18-month period. Ciccarelli will provide practical insights into the data, codes, and analytics that helped to detect this outlier provider behavior and the investigation process that followed for rapid intervention.

"Codoxo is working very closely with its health payer and agency clients each day to execute some of the most innovative AI solutions available to the industry and we are pleased to share that story with NHCAA attendees and spotlight the stellar work of this special investigations unit," stated Musheer Ahmed, Codoxo's Chief Executive Officer.

Codoxo is a member of NHCAA and has a stated mission "To make healthcare more affordable and effective for everyone." Through it's Forensic AI Platform and Healthcare Integrity Suite, it is disrupting the cost containment and payment integrity space by implementing the most innovative AI available to reduce fraud, waste, and abuse for health payers and agencies.

To find out more about Codoxo and its presence at the annual NHCAA Institute for Health Care Fraud Preventions's Annual Training Conference, please visit https://www.codoxo.com.

About Codoxo

Codoxo is the premier provider of artificial intelligence-driven applications that help healthcare companies and agencies identify and act to reduce risks from fraud, waste, and abuse. Codoxo's Healthcare Integrity Suite helps clients reduce risks and costs across network management, clinical care, provider education, payment integrity, and special investigation units. Our software-as-a-service applications are built on our Forensic AI Platform, which uses a patented algorithm to identify problems and suspicious behavior earlier than traditional techniques. Our solutions are HIPAA-compliant and operate in a HITRUST-certified environment. For additional information, visit http://www.codoxo.com.

Media Contact

Ronda Duncan, Codoxo, 8472549782, rduncan@springmarketinggroup.com

SOURCE Codoxo

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Codoxo, Platinum Sponsor, to Present at the NHCAA Institute for Health Care Fraud Prevention's Annual Training Conference - WFMZ Allentown

Kim Jong-kook truly unnatural? What does science say? – The Korea Herald

Posted: November 19, 2021 at 1:59 am

Singer and entertainer Kim Jong-kook has enjoyed over two decades of success in TV and music. But the 45-year-old recently made headlines for something other than his voice: his workout routine.

Controversy broke out one faithful Halloween to spook fans of the beloved TV personality, when a fitness YouTuber named Greg Doucette called him out for likely not being natural when working out to build his body.

Is he natural? Of course not! Doucette said in his video. He added that he thought it was not likely that Kim was using performance-enhancing drugs like anabolic steroids, but rather hormone replacement therapy like Doucette himself. HRT has been found to be effective at reversing the aging effects on muscles.

Doucette, a bodybuilder and powerlifter, appears to know what he is talking about when it comes to workouts with PEDs. In 2014, it was reported that Doucette was fined by the Canada Border Services Agency $50,000 for smuggling and distributing anabolic steroids, and that a 2010 search of his Halifax home found $250,000 worth of steroids and steroid distribution materials, along with 56 envelopes containing raw testosterone powder.

The Canadian bodybuilder admitted on Instagram in 2020 to using steroids in the past and said he was on HRT, both then and now. And now, he is accusing Kim, one year his junior, of doing the same as he is doing to compensate for his aging body -- that he is not natural.

In bodybuilding, being natural generally refers to not having been enhanced by any means other than working out, eating right, getting sufficient rest and protein supplements. A lot of the times it refers to not adding male hormones via artificial means. Obviously, this rules out PEDs and HRT, although the implications of using the two methods are not the same among bodybuilders.

The focal point of the dispute is simple: Is it feasible for a 45-year-old man to have a body like Kims without taking a shortcut?

Kims bodyThere can hardly be any dispute that Kim has a phenomenal body. In 2018, Kim -- one of the main cast members of SBS My Little Old Boy -- took an InBody scan as part of a routine health checkup. He stood 177.4 centimeters tall, weighed 81 kilograms and his body fat was 8.5 percent.

To put that into perspective, the American Council on Exercise says athletes are normally in the 6-13 percent range, fit people are 14-17 percent and 18-24 percent is considered acceptable. It was reported in 2018 that then 33-year-old Cristiano Ronaldo, one of the biggest soccer superstars in the world, had 7 percent body fat.

Kims skeletal muscle mass was measured to be 42.8 kilograms. In short, Kim has an athlete-level body by any standards.

The controversy stems from Doucettes argument that it is highly doubtful Kim is a natural athlete, based on the fact that the body does not keep growing with age and that male hormones decrease over time.

Nobody beats Father Time, but for how long can he be hoodwinked?

Deterioration of body over time

There have been amazing individuals in sports world who seemingly defy the test of time. Tom Brady, arguably the greatest quarterback of all time, was Super Bowl MVP in 2020, six months before he turned 43. Karl Malone, who had become the oldest NBA MVP ever at almost 36, was reported in 2013 to still be retaining his playing weight by working out three hours a day at the age of 50.

Brady and Malone have never been officially accused of PED use -- save a few blind allegations that they could not possibly be that fit at that age -- but even so, one could say they are the exception, not the rule.

Professor Yoon Joon-shik of the rehabilitation department at Korea University explained that among the deteriorating effects that accompanies aging is sarcopenia, defined by the loss of muscle mass and strength with aging. Korean Longitudinal Study on Health and Aging found sarcopenia to be prevalent among 16.7 percent of the male population above 65 in Korea, and 5.7 percent of the same female population.

It usually manifests after 40, and becomes one of the biggest (health) issues around 50 or 60. Its not just the loss of muscles, but also the accompanying changes in hormones and give effects on related organs, Yoon explained, adding that working out is the most common advice he would give patients.

But he stressed that age alone would not be enough in determining a persons physical condition as the age when ones body breaks down differs for everyone. Sarcopenia is likely to manifest later in a body of a person who has taken great care of his or her body. It would help to test ones strength, cardiopulmonary function and to be aware of the hormonal level changes within ones body.

Hormone levels are another issue. The general clinical opinion is that testosterone, the primary sex hormone in males, usually start declining around age 30 at rate of 1 percent per year.

Juiced up athletes

But Kim has a famously high testosterone level. In the aforementioned SBS show, it was revealed that Kims total testosterone was 9.24 nanograms per milliliter, which was considered very high for a man his age -- 42 at the time -- since the average figure for a man was 2.7-10.7 ng per mL, according to Severance Hospital in Seoul.

In a video Kim uploaded to his YouTube channel Friday, a blood test at a local hospital found Kims total testosterone levels to be 8.38, a lower figure than three years ago, but still very high for his age.

While it is clear Kims body is flowing with male hormones, the dispute is over where they came from. One of the most notable smoking guns in doping tests is actually low -- not high -- testosterone levels.

In 2017, one of the top UFC fighters of his generation, Jon Jones was tested to having abnormally low total testosterone levels. The samples collected on Dec. 4 showed results of 0.59 ng per mL and 1.8 ng per mL. But a test on samples collected Dec. 18 tested at 4.9 ng per mL.

He tested positive for Turinabol, an anabolic steroid in an early drug test, although he stated that he did not knowingly take any prohibited substances. He received a 15-month suspension.

Not judging the validity of Jones case, the extended use of anabolic steroids and other PEDs can have long-term deteriorating effects on testosterone levels. In laymans terms, injecting steroids will pump up your testosterone in the short term, but your body will get lazy and stop producing them over time.

In a Q&A session with a local newspaper, endocrinologist Jung Yoon-seok of Ajou University said that consistent exposure to large quantities of steroids can suppress hormone production inside the body. He was further quoted as saying that abusing such substances can affect the bodys capacity to maintain homeostasis -- the state of the internal, physical and chemical condition -- which can be very difficult to repair.

But Kims high testosterone levels are exactly the opposite of this case, although his accusers claim this is also unnatural because of his age.

Kim looks natural, but doubters doubtDoucette has said from the beginning that Kim looks 100 percent natural, but that is unlikely because nobody can grow forever. Kim has claimed that his weight has not varied beyond 1 or 2 kilograms for the last 15 years, showing he hasnt grown forever.

Urologist and YouTuber Lee Yeong-jin, who runs a clinic in Daegu, posted on his channel a video saying that a man in his 40s with a testosterone level of 9.24 is perfectly feasible. If ones hormone (testosterone) levels were to increase because of drugs, the figure would be ridiculously high or low, not within normal range like Kim, he said in his video.

There is no substantial evidence as of now that ties Kim to ever using HRT or steroids, but it would still be a tall order convincing everyone he is natural. This is from the simple fact that it is nearly impossible to prove a lifetime of PED non-use, despite how thorough the testing is.

Upon the accusations, Kim went out and immediately tested his blood to find that he had 99.4 micrograms per deciliter of dehydroepiandrosterone sulfate, the endogenous androstane steroid. The typical male range is 80-560 micrograms per deciliter, which puts Kims figures within the normal range.

This contrasts from the aforementioned Jones, who tested at 2.1 micrograms per deciliter, significantly lower than the male average.

But even this would not be definitive proof, as it is possible to also inject DHEAS for medical purposes.

Another suggestion would be to test his epitestosterone, as the testosterone to epitestosterone ratio is used as an important barometer for screening PED use. But even this can be faked, as athletes sometimes take synthetic epitestosterone to equalize the ratio.

Kim has expressed his willingness to take every drug test available and said he is currently taking necessary steps to do so. And while a great many people believe in what they perceive to be his earnest attitude toward working out, it is highly likely there will always be doubters regardless of the medical proof. No test covers a lifetime, at least not with todays technology.

Kim himself said it best, People are going to believe what they want to believe anyway. The controversy, after all, started without any presentation of scientific proof.

By Yoon Min-sik (minsikyoon@heraldcorp.com)

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Kim Jong-kook truly unnatural? What does science say? - The Korea Herald

Gender-Affirming Care: What It Is and How to Find It – Livestrong

Posted: November 19, 2021 at 1:59 am

Gender-affirming services have evolved quite a bit in the last 50 years, but we still have a long way to go.

Image Credit: LIVESTRONG.com Creative

From "genderqueer" to "gender-affirming care," the newest terminology in the LGBTQ+ community does much more than slap a new label on an old idea. The words we're now using to identify patients and their health care needs show that the goals of care providers are becoming more closely aligned with the needs of transgender and gender-nonconforming people.

The best part? Gender-affirming care isn't just helping a small fraction of the population; it's making health care better for everyone.

What Is Gender-Affirming Care?

Gender-affirming care describes an array of health services that alleviate the suffering associated with gender dysphoria, defined in the latest edition of the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) as clinically significant distress or impairment related to a strong desire to be of another gender.

But gender-affirming care is more than hormones and surgery. "At its core, it's about seeing the whole person, affirming them exactly as they are," J. Aleah Nesteby, nurse practitioner, former director of LGBTQ services for Cooley-Dickinson Hospital and a clinician and educator with Transhealth Northampton, tells LIVESTRONG.com.

Gender-affirming care isn't just a new way to say "sex change." And that's important, because how trans and gender-nonconforming people's identities and experiences are named and described reflect our broader cultural values of diversity, equity of access and consent.

While language like "sex reassignment" or "gender-confirmation surgery" used to be accepted, today it is recognized that sex assignments at birth are an unscientific guess at best, and that only the individual can confirm their own gender. We don't know everything there is to know about gender, but we know it is evident in early childhood, and no amount of therapy or conditioning can change a person's innate sense of their gender, according to a landmark article in the March 2006 issue of the OAH Magazine of History.

Gender-affirming care allows a patient to change their sex characteristics, bringing their minds and bodies into greater alignment, while continuing to receive a lifetime of competent care from providers who recognize that the challenges people who are trans and gender-nonconforming or nonbinary (TGNC) face are not just medical, but social. This type of care goes far beyond treating dysphoria to acknowledge the physical differences of postoperative bodies and the stress of living with transphobia.

More than 50 years after the first gender clinic (that is, a center that provides transition-related services) opened its doors, gender-affirming care is no longer experimental. The June 2017 issue of The Journal of Sex and Marital Therapy describes it as the best, most effective treatment for gender dysphoria.

The authors behind a March-April 2021 paper in The International Brazilian Journal of Urology agree, adding that gender-affirming care enjoys a very high rate of patient satisfaction. According to the most recent World Professional Association for Transgender Health (WPATH) Standards of Care (SoC), published in 2012, satisfaction rates range from 87 to 97 percent and regrets are rare, topping out at just 1.5 percent.

Who Needs Gender-Affirming Care?

As we mentioned, gender-affirming care directly benefits people with gender dysphoria. About 44 million people worldwide have a diagnosis of gender dysphoria, according to The International Brazilian Journal of Urology paper mentioned above. But estimates like these likely underreport the true figures, according to WPATH.

In previous editions of the DSM, the desire to be of another gender was described as a disease doctors were meant to cure; but today, we embrace a diversity of gender identities as healthy and normal. Still, gender dysphoria can cause distress or impairment, and a person with the condition may want to change their body's primary and/or secondary sex characteristics through hormones, surgery and other procedures.

In the U.S., there are about 1 million TGNC people, a number that is expected to continue rising, according to the January 2017 issue of the American Journal of Public Health. But not everyone who is TGNC wants or needs gender-affirming services.

That's because a diagnosis of gender dysphoria is completely separate from a person's gender identity or sexual orientation. Transgender people, for example, have a gender identity or expression that's different from the sex they were assigned at birth. But that doesn't automatically mean they want to change their sex characteristics, or that this difference causes them the stress or impairment marked by gender dysphoria.

Similarly, people who do not feel strictly like a man or a woman all the time might identify as nonbinary, gender-nonconforming, genderqueer or with another label to describe their gender. Nonbinary people (also called "enby" or "enbies") are a fast-growing demographic, making up about 35 percent of the trans community, according to the June 2019 issue of Translational Andrology and Urology. Like men and women, enbies can be straight, gay, bisexual, asexual or identify with another sexual orientation. And like other trans people, enbies may seek gender-affirming care, or they may not.

For people who do want gender-affirming services, though, this approach to treating gender dysphoria has been overwhelmingly successful, and has been the standard of care for more than 30 years.

Gender-Affirming Care Is Patient-Centered Care

The first U.S. gender clinics only accepted patients who would complete a social, legal and medical transition that resulted in a perfect binary: a heterosexual man or woman who "passed" as such in society, and who retained no reproductive capacities associated with the sex assigned to them at birth.

Retention of reproductive capacity is a human rights issue. In the past, certain areas of the country and some clinics and private practices had policies that required transgender people be sterilized before they were issued corrected documentation of their sex or access to gender-affirming care. These policies are now recognized as a serious breach of human rights.

But obstacles to getting corrected legal documents still exist in some states, and there are medical providers who still insist on sterilization before performing reconstructive genital surgery. Yet patients are pushing back, and finding surgeons who will work with them to achieve outcomes that treat symptoms without sacrificing fertility.

James, who first sought gender-affirming care in 2001, wanted to keep his options open. (Several of the people LIVESTRONG.com interviewed for this story asked to be identified by their first names only for privacy reasons.) Now married, he and his wife are using reciprocal in-vitro fertilization (IVF) to grow their family. In this process, an egg from James is harvested and fertilized using donor sperm; the resulting zygote is implanted in his wife's uterus. James has already gone through one successful round of egg retrieval. If all goes well, his wife will experience a normal, healthy pregnancy, and both parents will have a biological connection with their child.

IVF technology has been available for more than 40 years; the innovation is in putting a high priority on James' desired outcomes from gender-affirming treatment. Under the model of care most doctors used to be trained in, medical experts would assess James, diagnose him and decide how to treat him, all without asking him what he wants.

In the informed consent model, on the other hand which is the backbone of gender-affirming care communication between patient and physician is intended to allow the patient to make educated choices about their care. This approach isn't just for TGNC patients: Informed consent increases patient satisfaction across the board. "Over time, most of the prescribing world has caught up to the informed consent model, and now it's seen as the standard of care," Nesteby says.

"Fifteen years ago when I entered practice, the bar was so low for providers in terms of who was considered good and trans competent," Nesteby says. "Now, expectations have changed. Patients, especially younger people, expect providers to talk to them about their options, including what's outside the typical standards of care."

Joshua Tenpenny's experience with gender-affirming care illustrates this point. Tenpenny is a massage therapist who lives as a man and identifies as nonbinary. When he sought genital surgery years ago, he wanted a nonbinary outcome neither male nor female so he looked for a surgeon who was open to an experimental approach, he tells LIVESTRONG.com.

The initial procedure was not entirely successful, and the surgeon was reluctant to perform a revision, but Tenpenny says he may try again in the future with another provider to achieve the results he envisioned. All procedures come with risks of complications and failure, and despite the outcome, Tenpenny found that not being confined to a small menu of options for bottom surgery has been an empowering experience.

The History of Gender-Affirming Care in the U.S.

The concept of gender-affirming care first reached most Americans in 1952 when Christine Jorgensen's transition from male to female made headlines. The first gender clinic in the U.S. opened in 1966 at Johns Hopkins. Backed by the most influential professionals in transgender care, the Harry Benjamin International Gender Dysphoria Association today the World Professional Association for Transgender Health (WPATH) became the standard-bearer in the early 1980s.

But through the '80s and early '90s, seeking gender-affirming care continued to be an isolating experience, with cruel barriers like the "real-life test," in which people with gender dysphoria were only allowed to access hormones and surgery after six months, a year or longer living successfully in the target gender. For trans people who did not pass, the dangers of the real-life test ranged from harassment, unemployment and homelessness to violence and death.

Today, trans people are rewriting the standards for their own care. The WPATH Standards of Care, which have been broadly adopted worldwide, are in their seventh edition. Authors of the most recent version and the current board of WPATH include trans professionals: people who have a TGNC identity as well as cultural competency and expertise in the medical care of TGNC people. Even more significantly, stakeholders in gender-affirming care TGNC people, their families and their caregivers are changing health care for the better, making it easier to access and using informed consent to customize treatment to a patient's individual needs.

These changes are allowing people like Ian, who identifies as nonbinary, to receive the care they want. "When I first learned that the Standards of Care had been updated to include nonbinary people back in 2013, I made an appointment at Fenway Health in Boston in the hope of starting HRT [hormone replacement therapy]," Ian recalls. "I'd known that I was genderqueer and wanted to go on T since 2001, but I hadn't been willing to lie about my identity by pretending to be binary trans to obtain it."

Still, past versions of the SoC continue to influence the law, health insurance practices and guidelines developed by health care providers. Levi Diamond, a 43-year-old trans man, was recently told by surgeons that they would not perform top surgery on him (to alter the appearance of his chest) until he had lived a year in the male role. The current SoC criteria for mastectomy and creation of a male chest in transmasculine patients make no mention of a real-life test, but some providers crafted their own guidelines years ago, based on older versions of these standards, and have not updated their policies to reflect advances in care.

Similarly, Katy sought gender-affirming care after learning she was born with Klinefelter syndrome, a chromosomal difference of sexual development. Genetically XXY, people with Klinefelter syndrome are assigned male at birth. The signs of having an XXY karyotype versus the more common XY for boys can be subtle and difficult to discern, and those with Klinefelter syndrome are frequently unaware of their genetic difference from XY men and boys.

After a karyotype test confirmed her doctor's diagnosis, Katy was referred to an endocrinologist. Male hormones are often prescribed to treat symptoms of Klinefelter syndrome, but Katy asked for a prescription for estrogen. Disregarding her request and focusing on her intersex diagnosis, Katy's endocrinologist prescribed her testosterone. By doing so, he exemplified the bias many trans people encounter in seeking care, and the limits of the "pathology" model of care.

After nine months on testosterone, Katy was more certain than ever that male hormones were not for her. Years later, she found a more patient-affirming health care provider and began feminizing hormone therapy, a decision she knew was right within days of beginning treatment. Now 50, Katy has had four gender-affirming surgeries.

Innovations in Gender-Affirming Care

Both acknowledgment by the medical profession that gender-affirming care is medically necessary and laws preventing discrimination against TGNC people have led to an increase in gender-affirming services, according to a February 2018 article in The Washington Post. Coverage by health insurance has created greater access to care, which has also driven demand. The growing market has led more professionals to specialize in gender-affirming services, and more procedures have led to improvements, making treatments safer. Surgical results are also more aesthetic and more functional.

The typical order in which gender-affirming care is applied mental health services before HRT, then chest surgery, and finally, lower surgery has not changed, but protocols have evolved, and the sequence is more flexible in patient-affirming care models that use informed consent and harm reduction.

Usually, someone with gender dysphoria begins gender-affirming care with a mental health professional who diagnoses them and helps them decide on priorities and address concerns related to the next phase of treatment. Patients may be referred for hormone therapy in coordination with mental health treatment, or they may be assessed and prescribed by a physician.

It's a common misconception that gender-affirming care must be handled by a specialist. "A lot of people think you need to see an endocrinologist to be on hormones," Nesteby says. "It's not necessary for every person. A lot of cases can be managed in primary care." She compares HRT to diabetes care, which is typically handled by primary care providers.

About 80 percent of TGNC people will seek HRT, according to Jerrica Kirkley, MD, co-founder and chief medical officer of Plume, which provides gender-affirming care using telemedicine in 33 U.S. states. HRT in TGNC patients usually involves administering estrogen, testosterone and/or hormone blockers to achieve blood levels typical among cisgender people.

In the late 1960s, transgender patients were warned their surgical outcomes from what's collectively called "lower surgery" or "bottom surgery" would not resemble the genitals of cisgender women and men. For trans women, a vagina that could be penetrated by a penis was considered the only functional goal of surgery. By contrast, in the November 2013 issue of Sexual and Relationship Therapy, researchers note that patient satisfaction is now a well-accepted tool for measuring whether a health care service has been successful.

By the late 1980s, surgeons offered vulvoplasty creation of the labia and clitoris and were able to preserve sensation in the new structures. In recent years, the surgical results of transfeminine vaginoplasty closely resemble the cultural ideal, and 80 percent of trans women surveyed were orgasmic following lower surgery, The Journal of Sexual Medicine reported in February 2017. In Plastic and Reconstructive Surgery in June 2018, it was reported that 94 percent of one surgeon's patients, treated over a 15-year period, were pleased with the results overall and would repeat the procedure.

Bottom surgery for trans men has also come a long way. There are two general categories: metoidioplasty and phalloplasty. The former takes advantage of the physical changes caused by testosterone therapy, which include the growth of the clitoris (the analogous organ to the penis). This larger clitoris becomes a penis that retains sexual function and sensitivity but may be too short for penetration. The latter creates a penis using a graft taken from the forearm, thigh or abdomen, which looks and functions like that of a cisgender man but doesn't always retain sensation.

In an article in the May 2021 issue of The Journal of Sexual Medicine on patient satisfaction with transmasculine lower surgery, two-thirds were satisfied with the appearance of their genitals after surgery, but only one-third were satisfied with sexual function. However, 82 percent were happy with the effects of the operation on their masculinity.

Chest or "top surgery," sought by up to a quarter of people with gender dysphoria, has been about twice as common as lower surgery among patients seeking gender-affirming care, according to the Translational Andrology and Urology article. Today, there are methods available to retain greater sensation and result in less scarring for chests of all sizes.

Besides "top" and "bottom" surgeries, other procedures for masculinizing or feminizing the appearance to reduce gender dysphoria include facial feminization surgery (FFS), which is a category of aesthetic procedures including hairline correction, rhinoplasty and jaw reduction. Hair removal, nipple tattoos, vocal training, facial masculinization surgery, liposuction and other cosmetic procedures may also help treat gender dysphoria.

Hair removal has emerged as a critical gap in access to care for people using health insurance to pay for lower surgery. It is medically necessary preoperative treatment, delivered by a licensed professional. In a catch-22, though, hair removal has traditionally been offered in clinics that do not accept health insurance, because their services have not been covered in the past. "No one was credentialed to get covered by insurance," Nesteby explains. "Now you have this necessary service, but people are still having to pay out of pocket. That's been an access issue we only realized after insurance started covering surgery."

How to Access Gender-Affirming Care

The people who responded to interview requests for this article reported starting their search for gender-affirming care with a primary care physician, or through a clinic for underserved sexual minorities. Callen Lorde in New York City, Lyon Martin in San Francisco and Tapestry in Greenfield, Massachusetts, all came up in interviews. "I had an excellent experience with the Equality Health Center in Concord, New Hampshire," Ian says. "EHC offers informed consent as an access protocol for HRT. This fit well with my personal goals and preferences."

A major hurdle in accessing gender-affirming care is that, often, finding one educated and trans-competent provider isn't enough, because TGNC people need a lifetime of treatment.

For example, if a patient has surgery at a center hundreds of miles away, then experiences a complication after returning home, local emergency medical service providers must understand the treatment the patient has received and how his body differs from their expectations in order to properly care for him.

Similarly, trans women who have had vaginoplasty need urological and gynecological services that are different from the care appropriate for a cisgender man or woman. Yet both patients and physicians have reported a lack of provider competence, per an August 2021 paper in the Journal of Gynecologic Surgery.

Using a clinic whose mission is to serve the transgender community does not guarantee competent care either. In fact, one interview subject treated by a big-city provider focusing on the TGNC community routinely felt they mismanaged a common side effect of HRT, causing him distress when his dysphoric symptoms returned. Rather, gender-affirming care can come from small towns, family doctors and providers who don't specialize in TGNC care.

But it takes more than good intentions to provide appropriate care: It requires ongoing medical and cultural competency training. Many patients rely on word of mouth, transgender community message boards and online directories to find competent providers. A directory of transgender-aware care providers is available through the WPATH Global Education Institute, which offers a 50-hour training program to its members. (Patients can search for WPATH members who are care professionals here.)

"Gender-affirming services have evolved quite a bit in the last 50 years, but there's still a great lack of access," Dr. Kirkley says. "Primary care is improving, but there is no standardized curriculum of gender-affirming care in medical schools, nursing schools and public health programs. We still have a long way to go."

More recently, in the age of COVID-19, telemedicine is helping to close another gap in access: geography.

"Virtual care has changed the dynamics of all health care dramatically," Dr. Kirkley says. Insurance began to routinely cover telemedicine during the novel coronavirus pandemic, making trans-aware providers available to patients who would not have otherwise been able to access their services. "Before COVID there was a lot of doubt [that telemedicine is effective], but [the shutdown] has really validated the model. As an innovation in health care delivery, it has enabled Plume and other providers to provide gender-affirming care."

Still, the changes that have come with gender-affirming care benefit more than the TGNC community. People in all walks of life can appreciate the greater access telemedicine brings and the revolution in patient-centered care.

"I think that one of the benefits that cisgender, heterosexual people don't see about gender-affirming care or trans visibility is that it helps everybody," Nesteby says. "It's not only trans people who suffer from rigid boxes we put people in. When we don't force people into binaries, everybody wins."

Read more here:
Gender-Affirming Care: What It Is and How to Find It - Livestrong


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