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The #1 Way to Build Immunity, Say Experts | Eat This Not That – Eat This, Not That

Posted: October 12, 2021 at 1:54 am

If Google searches held their weight in gold, "How to strengthen your immune system" would be the equivalent of the great California rushparticularly since the beginning of the COVID-19 pandemic. Although there's no magic bullet for improving your immunity, you can take one easy step to seriously shore up your body's defenses against disease. Here's what experts say is the #1 way to build immunity. Read on to find out moreand to ensure your health and the health of others, don't miss these Sure Signs You May Have Already Had COVID.

Experts say you can do several things to support your immune system, including:

But there's one habit that's probably the best to add to your routine.

The #1 thing you can do to aid your immune system is to eat a healthy dietone that's rich in a variety of fruits and vegetables, and low in processed foods, added sugar, and sodium.

Fruits and vegetables contain nutrients that directly support the immune system, including two of the most important: vitamin D and vitamin C. Look to whole foods, not supplements, first. "While vitamins and supplements can help fill in the gaps in your diet, the best way to load up on essential nutrients is to get them straight from food," says the Cleveland Clinic. "Your body absorbs and uses vitamins and nutrients better when they come from a dietary source." Additionally, fruits and vegetables contain many micronutrients and natural plant chemicals that may work together synergistically to produce benefits in the body.

Diets high in processed foods, added sugar and sodium increase your risk for overweight or obesity, diabetes, heart disease, high cholesterol, and high blood pressureall conditions that tax the immune system.

RELATED: Delta Symptoms Usually Appear Like This

There's strong evidence that Vitamin C supports immunity. "Vitamin C contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune system," wrote researchers behind a 2017 study published in the journal Nutrients. "Vitamin C deficiency results in impaired immunity and higher susceptibility to infections supplementation with vitamin C appears to be able to both prevent and treat respiratory and systemic infections."

Good food sources of vitamin C include citrus fruits, peppers, berries, and cruciferous vegetables like broccoli and brussels sprouts.

RELATED: This Blood Type Puts You at Risk for Dementia

The National Institutes of Health notes that vitamin D helps regulate immune function, while the Harvard T.H. Chan School of Public Health says that lab studies indicate vitamin D can help control infections, reduce inflammation, and slow cancer cell growth.

Good sources for vitamin D include fatty fish like salmon, herring and mackerel; egg yolks; liver; and fortified milk. That said, it can be difficult to get enough vitamin D from food alone, so taking a vitamin D supplement (after consulting your doctor) can be beneficial.

Vitamin D has a fan in Dr. Anthony Fauci, the nation's top infectious disease expert. "There is good evidence that if you have a low vitamin D level, that you have more of a propensity to get infected when there are infections around," he said last fall. "Those data are pretty good data." And to get through this pandemic at your healthiest, don't miss these 35 Places You're Most Likely to Catch COVID.

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Do Brain Supplements Actually Work? – Health Essentials from Cleveland Clinic

Posted: October 12, 2021 at 1:54 am

Better memory. Improved focus. Lower odds of developing dementia. Brain health is big business. A 2019 report by the Global Counsel on Brain Health projected that by 2023, people will spend more than $5 billion a year globally on brain health supplements.

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But can popping a pill really boost your brainpower? The research in this area is in its infancy, says dietitian Maxine Smith, RDN, LD. We dont yet have the data we need to make a recommendation about whether brain supplements work. And there are some safety concerns.

Heres what you should know before you buy supplements for your brain.

Many of the ingredients in brain health supplements have been tied to brain health in some way. But much of the evidence comes from research on food and diet, not supplements, Smith says.

There are more than 25,000 bioactive substances in food, which work together to protect your body including your brain and processes that affect your brain, Smith says. Taking just one or two of those vitamins or chemicals isnt going to be a cure-all.

Still, you might be wondering about the link between common brain booster ingredients and brain health. Heres what the science says.

Omega-3s are a type of healthy fats that are important for several body functions. Theyre found in fatty fish, shellfish and plant sources like walnuts and flaxseed. Omega-3 fatty acids are important for heart health, and scientists are studying whether they may also benefit the brain.

But theres not enough research to say that a supplement has the same benefits as omega-3 fatty acids from foods, Smith says. Its probably a better bet to just order the salmon.

Researchers have explored the link between cognition and vitamins B6, B9 and B12. But so far, there isnt evidence that B vitamins improve cognition or prevent dementia. Most people get plenty of B vitamins from their diet, Smith says.

Some older adults are deficient in B12, however. In that case, a supplement could benefit overall health, including brain health. If you are taking a daily multivitamin, its likely providing enough B-12, but its always best to discuss supplements with your physician before taking, she says.

Vitamin E is an antioxidant that protects your cells from damage. In people who already have dementia, a daily supplement of vitamin E may slow the rate of decline.

And theres some evidence that people who eat a diet rich in vitamin E may be less likely to develop dementia. But its not clear whether supplements would have the same benefit.

Whats more, too much vitamin E can be harmful. High doses of vitamin E supplements are associated with an increased risk of death, Smith says. Instead of supplements, she recommends a vitamin E-rich diet, with foods like nuts, seeds, dark green leafy vegetables and vegetable oils like sunflower and corn oil.

Vitamins A, C and D are often included in products that claim to benefit the brain. But while these vitamins are important for overall health, theres no evidence that they boost memory, cognition or brain health. That being said, vitamin D is the sunshine vitamin and many of us arent getting enough. Vitamin D is a good one to discuss with your physician.

Ginkgo is an herb thats long been popular as a supplement for cognitive health. But a large study of more than 3,000 participants found that ginkgo was no better than a placebo at preventing dementia in older adults. And in people who already had dementia, ginkgo didnt do anything to slow the rate of cognitive decline.

Plus, ginkgo could interact negatively with other medications. In other words, you should probably skip this herb.

What about all those over-the-counter brain supplements that claim theyre proven to benefit your brain? Take those claims with a grain of salt, Smith says.

Supplements are loosely regulated in the U.S., so theres no guarantee they do what they claim to do. The studies done by manufacturers arent always well-designed, Smith says. And some supplements might contain ingredients at doses that could be harmful. They might even be tainted with contaminants like heavy metals that can be dangerous, she adds.

Someday researchers might identify a blend of ingredients that does wonders for your gray matter. But in the meantime, there are more effective ways to keep your brain healthy:

As were living longer and our population is aging, more people are concerned with protecting cognition, Smith says. Theres no magic pill, but healthy lifestyle choices can do a lot to benefit your brain.

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Do Brain Supplements Actually Work? - Health Essentials from Cleveland Clinic

Eating to Extinction review: Are our bland diets bad for the world? – New Scientist

Posted: October 12, 2021 at 1:54 am

By Gege Li

The foraging of Hadza honey inTanzania is under threat due toincreasing demand for land

Katiekk2/Getty Images

Book

Eating to Extinction

Dan Saladino

OUR diets are more homogenous than at any other point in human history, says food journalist Dan Saladino. Particularly in the West, a revolution in farming methods since the second world war has led us to a point where much of what we eat comes from just a few established varieties of crops and animals, controlled by a handful of companies.

This has undoubtedly had many benefits for humanity, making food supplies more predictable, cheaper and more accessible, and helping to curb malnutrition. Yet in his new book, Eating to Extinction: The worlds rarest foods and why we need to save them, Saladino argues that it has also pushed thousands of little-known foods, many with beneficial characteristics or rich historical and cultural significance, to the brink of extinction.

The human diet has undergone more change in the last 150 years (roughly six generations) than in the previous one million years (around 40,000 generations), he writes. This is worrisome, because restricting ourselves to such a narrow range of varieties diminishes the genetic variation that might protect crops and livestock from disease.

It also narrows the diversity of our gut microbiome, which is vital for our health and well-being, and risks the loss of entire culinary traditions forever. As Saladino puts it, where nature creates diversity, the food system crushes it.

Through a narrative that weaves science and history with stories spanning every corner of the globe, Saladino makes an urgent call to protect the worlds rare foods. The alternative, he warns, is a future where we lose our grip on nature and the vital services it provides, perhaps permanently.

The book is split into 10 parts, each focusing on a different category: wild foods (hunted or foraged); cereals; vegetables; meat; fish and seafood; fruit; cheese; alcohol; stimulants (tea and coffee) and sweet foods. In every chapter, Saladino highlights a few ingredients and traces their origins, meeting the people who are championing food biodiversity. Often, these individuals represent the last line of defence between a food and its extinction.

Saladino covers so much ground that it is hard to touch on even a fraction of the foods he explores. Just one example of a rare food with a remarkable story to tell is Hadza honey, foraged by some of the few remaining hunter-gatherer societies the Hadza people of Tanzania.

Through a relationship forged over millennia, the Hadza have learned to work together with honeyguide birds so both can reap the rewards of the nutritious honey found high in baobab trees.

But this special dynamic is under threat: the rising demand for land for crops and livestock is spilling into Hadza territory, putting their livelihoods at risk and depleting the supply of honey and other wild foods on which they depend. Saladino makes the impact of these potential losses clear, often rounding off a chapter with a moving story that underscores how tragic it would be if these foods ceased to exist.

Packed full of knowledge about a host of ingredients that you probably didnt even know existed, Eating to Extinction captures the urgency (and cost) of heading towards a future that is less nutritionally diverse.

We cannot afford to carry on growing crops and producing food in ways that are so violently in conflict with nature; we cant continue to beat the planet into submission, to control, dominate and all too often destroy ecosystems, Saladino concludes. The endangered foods in this book helped make us who we are; they could be foods that show us who we become.

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Eating to Extinction review: Are our bland diets bad for the world? - New Scientist

Richfield Public Schools is the first K-12 district in the country pledging to offer plant-based food options – MinnPost

Posted: October 12, 2021 at 1:54 am

It started at the snack bar. When Jodi Gruhns kids came in from the playing field, she wanted to be able to offer them healthy, tasty food options but their choices were severely limited.

I was appalled when my kids were doing sporting events to see what kind of food was there for athletes and parents, Gruhn said. There were not very many options available just blue slushies and hot dogs.

Those options were bad enough, but Gruhns two children dont eat meat, so that meant that there was often nothing available to them after the big game. And she wasnt just concerned about her own kids snack choices: Every kid should have an option of being able to choose an apple or an orange or a hot dog that is not meat-based.

Gruhns desire for more options eventually grew to encompass all food choices available to kids at her childrens school. While her kids plant-based diets are ecologically motivated, Gruhn knew that many other children in their school had other reasons to want options.

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She began volunteering for Wholesome Minnesota, a program created by the nonprofit Compassionate Action for Animals that encourages schools and other institutions in the state to provide plant-based food options for their students and employees. And this spring, she was hired as Wholesome Minnesotas coordinator. The idea around the program is to build awareness about the health, environmental and cost benefits of increasing the number of plant-based foods in institutions in Minnesota, Gruhn said.

Jodi Gruhn

One of those people Gruhn spoke with was Michael Manning, director of food and nutrition at Richfield Public Schools, whose interest in the program was based on what he was hearing from students. Students and their families had been asking us for healthier food options, Manning said. They want more culturally appropriate food and many of those options are already plant-based.

This summer, Manning signed the Forward Food Pledge, and began rolling out plant-based options in the fall, making Richfield Public Schools the first K-12 district in the county to commit to the program. It seemed like a good idea, so I signed up and committed to do it, Manning explained. They provided us with recipes to help us get the program up and running.

Michael Manning

Manning said that he and his staff have committed to, Twenty percent of the main entrees, or at least one item a week, will be plant-based. We plan to run the new dishes two times, and if a dish isnt acceptable to our kids, well end up running something else.

Listening to students

Sonny Rodriguez, the Humane Society of the United States food service innovation team coordinator, said that his organization created the Forward Food Pledge in response to what they were seeing as a growing desire among young people to eat more sustainable foods. Many K-12 schools, universities and hospitals were saying they wanted to expand what they are offering in the plant-based realm, Rodriquez said. We thought wed put together the resources to help that transition.

Much of the interest seemed to be coming from younger people, Rodriguez added. They are more focused on sustainable options. They are taking the charge as far as plant-based foods.

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Manning said he sees that trend in his own workplace. We have a Green Team on campus. We started composting in the high school cafeteria. Our student body is very health conscious. They pay a lot of attention to environmental issues.

When he was growing up in Mississippi, Manning said that he and his fellow students rarely questioned the kind of food that was served in their school cafeteria. We just came in and ate, he said. But its a different story today: With the internet and popular culture, kids understand more. They are asking more questions.

Sonny Rodriguez

Richfield is home to families from around the world, Manning said. We have a large Latino population, a growing Somali population, a decent amount of Indian students. This is a diverse population, which makes it fun for us.

Manning said that he and his staff are committed to offering food options that represent all of the cultures of the student body. Many of those foods just happen to be plant based. When you look outside a normal American diet, you discover that many dishes dont include meat, he said. Manning and his team are already offering a few options: Theres a black-bean burrito bowl, lo mein, chana masala.

Not all school food-service directors have embraced Forward Food as enthusiastically as Manning has, Gruhn said. While she is getting some requests for recipes, she added, There hasnt been the full-on embrace like Michaels.

Rodriguez said that he and his colleagues try to emphasize that offering more plant-based options to meal plans is actually adding more options for students, not taking them away. Its important to make it known throughout the school that these changes are being made for a positive reason, he said.

Richfield Public Schools

Richfield Public Schools food and nutrition workers.

One upside, Manning said, was that with so many goods and industries affected by supply-chain shortages, plant-based food options so far seem to be easier to come by. When you start looking at the recipes, you realize that the products you need arent the things that weve seen strains in supply chains with, he said. Everyones ordering chicken nuggets. Were ordering some chickpeas, some black beans. Theyre much easier to get.

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Now that students are back in school full-time, Manning said that his staff is excited to try out the new recipes. We feed students breakfast and lunch every day. In some cases, these may be the best or even the only meals they get. So its fun to be able to give them options. Its great to see their faces again, and its great to offer them good food.

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Intermittent Fasting Benefits – Weight Loss, Immunity, Longevity – Prevention.com

Posted: October 12, 2021 at 1:53 am

Maybe youve tried intermittent fasting (IF) to shed a few (pandemic!) pounds, since the hope and potential for weight loss is what this eating plan is best known for. And yes, scientists are looking into whether or not it really is effective at helping people slim down. But some studies show that IFin which you only eat during a specified time periodmay have other possible long-term health benefits as well.

The goal with IF is improving metabolic health, reducing the risk of certain conditions such as diabetes, and increasing longevity, says Laura Kelly, C.N.S., L.D.N., an advanced genomic nutritionist at Nutritional Genomics Institute. One theory as to why fasting may be beneficial is that during the fasting period, the bodys cells are under mild stress, similar to exercise. The cells respond to this stress adaptively by enhancing their ability to cope with stress and to resist disease.

Levi Brown/Trunk Archives

Intermittent fasting doesnt have a standard definition or regimen, says Deborah Cohen, D.C.N., R.D.N., associate professor in the department of clinical and preventive nutrition sciences at Rutgers New Jersey Medical School. Because of the number of different methods, its difficult to study and compare them, and we have limited evidence beyond six months about its benefits. Many of the studies also involve a very small number of participants.

Because of this, there's a lot we don't know yet about IFbut heres what researchers have found out about the emerging science behind the potential health benefits of intermittent fasting, and answers to your top questions about it:

For most healthy individuals, its fine to follow a fasting regimen. Theres nothing really harmful in trying it if you have no underlying health issues, such as diabetes, says Cohen. And if it promotes weight loss, that can have great psychological benefits, which may spur you on to other healthy behaviors such as making regular exercise part of your life, too.

Still, most experts agree that some people should steer clear of IF altogether. That includes kids and adolescents because they have higher calorie needs due to ongoing growth and development; women who are pregnant or breastfeeding; people with pre-existing conditions such as diabetes; and anyone with a history of eating disorders, says Cohen.

Intermittent fasting isnt a free pass to eat anything you want, contrary to what you may have heard (or wish were true!). You still should avoid processed foods, eat more whole foods from plants and animals, and get moving for at least 150 minutes per week. Your eating plan should be something you can follow the rest of your life to promote good health, says Cohen.

Heres what the science says about the ways IF might help you get healthier.

One study with 150 participants for 50 weeks showed IF to be as effective as (though not more effective than) a diet that restricts calories; other small studies have shown that IF will help you lose weight in the short-term. A review of 27 trials found that weight loss from .8 percent to 13 percent of baseline body weight occurred with IF, though the researchers pointed out that larger studies of longer duration are needed. In 16 of the studies that measured BMI, the participants BMI decreased by 4.3 percent, says Kelly. Reducing the daily eating window may also decrease caloric intake for the whole day, resulting in weight loss without restrictive calorie counting.

Theres some research showing potential benefits to heart health. Short-term studies show IF may be beneficial for regulating blood glucose levels and lipid panels (meaning cholesterol and other blood fats), though those effects may be partially related to the weight loss itself. A small 12-week study showed a decrease in waist circumference and visceral fat in people with metabolic syndrome. In addition, a small short-term study found that following an 8-hour time restricted feeding resulted in a slight reduction in systolic blood pressure (decrease of 7mmHg) over a 12-week period in obese subjects. However, its important to remember that while short-term gains are good, if youre trying to prevent complications with conditions such as blood pressure, its important that those gains stick around long term, says Cohen.

Chronic inflammation is associated with a long list of health conditions, including dementia, diabetes, stroke, and heart disease, says Cohen. While mice studies have demonstrated that short periods of fasting (24 hours) show a reduction in inflammatory markers, a small human study showed IF reduced the levels of pro-inflammatory factors such as homocysteine and C reactive protein, which contribute to the development of plaque in the arteries. Another small eight-week study in overweight patients showed an improvement of asthma symptoms including better pulmonary function.

Some research has shown that IF induces a process called autophagy, which plays a role in the functions of your immune system, including cell survival, cell defense, and regulation of immune responses, says Kelly. For example, autophagy is necessary for T cell production and survival in fighting off bacterial and viral infections. Preliminary research is exploring how to harness this process as a strategy for treating diseases such as Long COVID.

Decades of research has shown that rodents on fasting diets live longer. Human research also is exploring how fasting may influence circadian rhythms to increase longevity, says Kelly. Circadian rhythms, which affect physiological functions such as sleep and metabolism, are regulated by clock genes. These genes may become disrupted by age, illness, and environmental factors such as poor diet and stress. Studies have shown that fasting may optimize and reset these clock genes.

All of these studies show that scientists are on the hunt to figure out the real benefits of IF, whether the potential benefits last long-term, and which people would get the most out of trying out this way of eating. As the research continues, well learn more about how IF may be one more useful tool for helping us live longer, healthier lives.

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5 Fast Food Meals for No-Brainer Weight Loss | Eat This Not That – Eat This, Not That

Posted: October 12, 2021 at 1:53 am

Every day one-third of Americans order a fast-food meal that's typically high in calories and low in nutrients, according to the Centers for Disease Control and Prevention (CDC). One third! Every day!

Not you, you say? Good. However, CDC stats say most Americans go for fast food one to three times a week on average. If you're being honest, you probably fall into that category. And when you do visit a fast-food joint, you're probably a creature of habit, ordering what you always order. Considering that the average number of calories per adult fast-food meal is 836, that eating habit can quickly add up to extra pounds you don't want (especially if you're ordering one of the Fast-Food Items that are Deceptively Unhealthy).

Now, you don't have to ditch the once-to-three-times-weekly fast-food habit to lose weight. (Fast food is a convenient and affordable way to feed yourself, after all.) And since that's the case, the best thing you can do is choose the healthiest meals with the lowest calories that will still satisfy your hunger. Don't figure that out while you're staring at the menu board. Let us order for you: Here are five fast-food meals for no-brainer weight loss for whatever you're craving. Read on, and for more on how to eat healthy, don't miss 7 Healthiest Foods to Eat Right Now.

Order the classic McDonald's Egg McMuffin. It has been on the Eat This, Not That! thumbs up list since the days when we first started publishing our best-selling books. And for good reason: it hasn't changed. You get a hot egg and Canadian bacon breakfast delivering 17 grams of satisfying protein on an English muffin. Total calories and carbs: just 310 and 30 g, respectively. And you can knock down those calories, sodium, and the 6 g of saturated fat by ordering it without the cheese. It's hard to do better than this sandwich at a fast-food restaurant.

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Ask yourself, do you really need a Whopper or a Big Mac? Remember how bloated and tired you felt after your last one? When you're craving a fast-food burger, get your fix at BK with a single hamburger (99 calories) or cheeseburger (111) and add a garden side salad (99 calories without dressing).

If you're a little hungrier, at McD's order a Happy Meal with a hamburger, kid-size fries, low-fat milk, and apple slices (475 calories total).

But maybe you're cruising down Sepulveda Boulevard in West L.A. and can't resist the siren call of an In-N-Out burger. Order one Protein-Style and have your burger wrapped in a lettuce leaf to save you the carb-heavy bun and about 150 calories.

On the East Coast, consider going meatless with Shake Shack's vegetarian 'Shroom Burger without the bun.

RELATED:In-N-Out's Surprising Secret Menu Item You Had No Idea Existed

Be honest: You love chicken nuggets, too. When you pull up to the Chick-Fil-A drive-thru, order their grilled nuggets, which are much healthier than breaded and fried chicken nuggets. The 8-piece option contains just 130 calories and 6 grams of fat. The Zesty Buffalo Dipping Sauce adds only 25 calories. For a balanced meal, get your greens by ordering the Kale Crunch Side, a salad of curly kale, green cabbage, roasted almonds, and an apple cider/Dijon mustard vinaigrette (120 calories).

RELATED:Secret Side Effects of Eating Grilled Chicken, Says Science

Just add beans. You can add black beans, kidney beans, chickpeas, and lentils at many Saladworks-style restaurants to make your salad heartier. Or order a grab-and-go salad with chicken for the protein boost like Arby's Roast Chicken Entre Salad, which weighs in at only 250 calories and 14 grams of fat.

Before you run to Chipotle Mexican Grill, browse the fast-food chain's online menu and play around with the nutrition calculator. You'll find that it's easy to load up those bowls and end up with a meal well over 1,000 calories.

Instead of a jam-packed burrito, miniaturize your meal and mix and match fillings in two crispy corn tortilla tacos with steak. For example, two tacos with steak, fajita vegetables, guacamole, romaine lettuce, and tomatillo green chili salsa will stick to your ribs at 412 calories, 18 g protein, and 25 g fat. Compare that to just about any stuffed burrito.

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Turns Out, This Habit Is Significantly Better For Your Health Than Weight Loss, Says New Study | Eat This Not That – Eat This, Not That

Posted: October 12, 2021 at 1:53 am

When it comes to living a healthy lifestyle, diet, exercise, and weight loss can keep anyone in shape. While many might assume you need to keep a close eye on your calorie intake and watch what you eat, a new study has shed light on what actually helps you live a wholesome lifestyle.

According to a study published in iScience, some lifestyle plans designed to combat obesity don't work and in the long run, can even lead to some individuals gaining more weight. The study showed that obese individuals end up seeing far better results when they start exercising, as opposed to obese participants that tried to lose weight by simply dieting. While the study didn't precisely measure dieting, it did reveal that those who used a diet to lose weight eventually ended up gaining the pounds back after they hit their goal, while those who exercised had better long-term results.

"Exercise is important when it comes to obesity and disease due to its impact on insulin sensitivity," says Jay Cowin, NNCP, RNT, RNC, CHN, CSNA at ASYSTEM. "Insulin sensitivity is your body's ability to pull glucose out of the bloodstream so that it can be used for energy or fuel. Obesity has been found to activate the innate immune system which stimulates inflammation and insulin resistance."

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"This can lead to symptoms of prediabetes and ultimately type 2 diabetes," continues Cowin. "However, studies show that exercise improves insulin sensitivity when performed daily. This is because, during aerobic exercise, muscles increase their uptake of glucose by as much as fifty times. This effect can persist for up to 24 hours or more after your workout. This shows that exercise is imperative for regulating insulin sensitivity, which can affect your overall health."

"Exercise prevents or reverses the effects of certain diseases," says Dr. Daniel Boyer of the Farr Institute. "Moderate exercise increases heartbeat that makes the body muscles use more glucose. With time, it reduces blood sugar levels, [which] lowers heart attack [risk] and related disorders. By controlling body weight, reducing sex hormones, and strengthening the immune system, it can minimize chances of certain cancers like colon and breast cancer."

According to the study, people who exercised regularly had a 22% lower all-cause mortality risk and 24% lower cardiovascular disease risk.

"It [also] promotes a sense of confidence and well-being by lowering anxiety and depression," says Dr. Boyer. "However, the link between exercise and emotional health is not clear. Because it makes the body burn more calories, it helps check obesity that might cause health problems in the body. To achieve this, do some aerobic exercise for at least 20 minutes per day to realize the effect of exercise on your weight."

If you have a weight loss goal in mind or just want to live a healthier lifestyle, opt to make exercise a priority to keep you in top shape and moving toward a better lifestyle. If you need ideas of what to do to get your body moving but don't know where to start, make sure to check out This 5-Move At-Home Workout Will Help You Build Strength and Get Lean and get ready to live your best life.

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Turns Out, This Habit Is Significantly Better For Your Health Than Weight Loss, Says New Study | Eat This Not That - Eat This, Not That

Adele Finally Reveals Her 4 Weight Loss Secrets for Shedding 100 Pounds | Eat This Not That – Eat This, Not That

Posted: October 12, 2021 at 1:53 am

Adele never needed to lose weight to strike our awe and admiration. However, in May 2020 when she revealed a transformed physique, what surprised fans perhaps the most was that the 15-time Grammy winner had done it all on the down-low. Now, for the first time since then, she's shared exactly how she lost 100 pounds plus, the unexpected reason that prompted it.

Keep reading for healthy inspiration from Adele, who's just opened up in the new issues of U.S. and British Vogue. (Also, sign up for the Eat This, Not That! newsletter for weight loss andwellness news delivered daily.)

A successful career in the music industry comes with serious pressure, Adele said, mentioning that at one point in recent years, she even told her manager: "This isn't really for me."

Plus, in 2019, Adele announced that she and her then-husband, Simon Konecki, had separated. In March of this year, their divorce was finalized.

It sounds like all these factors combined spurred Adele, 33, to place a very intentional focus on her wellbeingparticularly, her mental health. Of her 100-pound weight loss, she's reflected in the new issue of Vogue: "It was never about losing weight. It was always about becoming stronger and giving myself as much time every day without my phone. I got quite addicted to it."

RELATED:The #1 Best Exercise for Fighting Stress, Says Science

These days, Adele told Vogue, "I work out two or three times a day."She said her day starts with weights, then in the afternoons she goes on a hike or does some boxing.

Many nights, she said, she does cardio. (Vogue revealed the singer is a fan of the elliptical machine.)

Adele credited her trainer, Gregg Miele, with her ongoing inspiration to stay active. As Vogue noted, "Adele says that she has probably spent more time with Miele in the last three years than anyone else."

RELATED:The One Trick To Lose Weight Like Crazy, Says Celebrity Trainer

Adele says to be clear, she didn't restrict herself from the foods she loves."If anything, I eat more than I used to because I work out so hard," she said in the interview.

A favorite she still enjoys is the occasional drink specifically, ros or an Aperol spritz. But Adele says these days, she tries to be more mindful about her drinking than she was in her younger years.

She said Amy Winehouse's death forced her to think about how the media would portray her if she didn't take control of her own behaviors. "I'm not having these people I don't know take my legacy, my story away from me, and decide what I can leave behind or what I can take with me," Adele said.

RELATED:I'm an RD, and This Is The One Thing You Crave When You Give Up Alcohol

In Vogue, Adele said she realizes that some fans might feel differently about their connection to herbut she assures them this lifestyle change has simply been for her health. "My body's been objectified my entire career," she said. "It's not just now. I understand why it's a shock. I understand why some women especially were hurt. Visually I represented a lot of women. But I'm still the same person."

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Adele Finally Reveals Her 4 Weight Loss Secrets for Shedding 100 Pounds | Eat This Not That - Eat This, Not That

The Final Verdict on Adding Lemon Juice to Your Coffee for Weight Loss, Says Dietitian | Eat This Not That – Eat This, Not That

Posted: October 12, 2021 at 1:53 am

When you start on a newdiet, you'll take any simple tip to make it effective, right? Well, one purported weight loss trick stirred interest on social media this week when a TikTok user suggested adding lemon juice to coffee can help torch fat faster. A British nutritionist flat-out debunked the claim but, a veteran registered dietitian tells us, depending on how you look at this, it's possible some people could actually see some change on the scale from this coffee-lemon juice combo.

Karen Graham, RD, CDE is a registered dietitian and certified diabetes educator for over 30 years, as well as a winner of Canada's National Health Information Award. This week, we asked Graham to weigh in on a TikTok post by Hilda Braso, as reported by Newsweek.

Keep reading to see what this dietitian had to say, and check outAdele Finally Reveals Her 4 Weight Loss Secrets for Shedding 100 Pounds.

In her recent TikTok post, Braso seemed to indicate she'd been putting lemon juice in coffee as part of a growing online #coffeeandlemondiet challenge for users to lose weight.

After a week of trying this, she posted to report that she'd quashed the method because it hadn't worked. According to Newsweek,Marcela Fiuza, a dietitian and member of the British Dietetic Association (BDA), said that's no wonder:"There is no physiological explanation that would justify mixing coffee and lemon to lose weight," she said.

Graham's initial take? "My immediate thought is that doesn't sound very tasty," the dietitian told Eat This, Not That!. "I wouldn't want lemon juice in my coffee."

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Graham, who specializes in diabetes education, says, "We do know that [lemon juice] decreases the glycemic index, the rate at which blood sugar is absorbed into the blood."

So, she adds, "If you include lemon juice with a mealsalad, coffee, sprinkled on fishit slows down how quickly you absorb the carbohydrates from all the foods in that meal.That's well known." Graham says this means"your sugars won't raise as quickly, so that's good."

One note on this, Graham advises: You typically have to use around at least half a teaspoon for the lemon juice to have this effect on your body's sugar uptake.

RELATED: Ways Drinking Lemon Water Helps You Lose Weight, Says Science

However, lemon juice's effect on blood sugar "doesn't mean it's going to help you withweight loss," Graham says, adding that the lemon juice-coffee blend in and of itself is "questionable" as a dieting hack.

RELATED:One Major Effect of Drinking Seltzer Water, Science Says

Graham noted a few possible reasons this lemon juice in coffee weight loss challenge could show a difference on the scale."Maybe that cuts [an individual's] appetite and they don't eat as much," she said. "Maybe that's because the blood sugars don't go up as high, you're a little more satisfied. It's indirect. It doesn't make sense unless it's a secondary benefit on the appetite."

RELATED:The Surprising Effect Reducing Sodium May Have on Your Blood Sugar, New Study Says

"Eating is so much our mindit's our whole perception of what is satisfying to us," this dietitian reflects. "So if someone feels that having lemon juice in their coffee and they notice they're losing a little bit of weight, maybe it's because they've altered something else in their behavior. If you enjoy it, do it."

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The Final Verdict on Adding Lemon Juice to Your Coffee for Weight Loss, Says Dietitian | Eat This Not That - Eat This, Not That

7 Clean Eating Habits for Weight Loss, According to Dietitians | Eat This Not That – Eat This, Not That

Posted: October 12, 2021 at 1:53 am

We often make losing weight so complicated we end up quitting from sheer exhaustion or frustration. That's why calorie counting is so hard to maintain for months on end. Complicated diet strategies may work for a time, but then life happens. We get busy. We get hungry. We cut corners and reach for a candy bar. Or worsethe drive-thru.

Let's simplify our weight-loss plan a bit, shall we? We can do that by boiling it down to a simple phrase, just two easy-to-remember words that aren't just a suggestion but a command: Eat Clean.

By eating clean most of the time, you can lose weight without any feelings of deprivation, because you will quickly learn the connection between what you eat and how you feel.

Eat Clean is simply a call to action that means eating more whole foods.

"Eating clean means eating whole unprocessed foods from the earth most of the time, limiting junk food and committing to a whole food, minimally processed, mindful diet," says registered dietitian nutritionist Amy Shapiro, RD, founder of Real Nutrition NYC.

If the Eat Clean mantra isn't enough to get you started on your path to a healthier diet, try establishing these 7 clean eating habits to start losing weight right now. And then avoid the temptation of the Worst Guilty Pleasure Foods on the Planet.

Start eating cleaner by cleaning up just one meal. Choose breakfast, for example. First, take an inventory of all the breakfast foods you typically eat in a typical week. Write them down. How many are packaged or processed foods? Now, pick a day to start and replace most if not all of those processed foods with smarter swaps, two scrambled eggs instead of breakfast sausage for protein, for example, oatmeal for sweetened cold cereal, whole-wheat toast for a bagel. "Getting into the habit of clean eating is just a matter of thinking before you put a fork in it," says Shapiro.

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If "Eat Clean" is your verse, make "Whole Food" your chorus. "Whole foods are rich in fiber, often water and nutrients to slow digestion, help us to feel full longer, and decrease sugar cravings," says Shapiro. Eat lots of vegetables and fruits and choose whole grains over white grains. "Ultimately, whole foods 'crowd out' less healthy foods. We tend to eat less and smaller portions of whole foods than we do processed foods that are created to make us crave more."

Avoid as many foods that come in packages as you can.

"The idea of clean eating can help to decrease additives in foods like sodium, sugar, and fat that are typically added to overly processed items," says nutritionist Kim Pierce, RD, a certified diabetes care and education specialist and owner of The Outdoors Dietitian.

Read nutrition labels and don't eat what you can't pronounce. "Decreasing additives will help with weight loss as you will eat fewer calories from those foods," says Pierce.

One way to quickly get into the habit of eating naked: Clean out your pantry. Read labels and toss the foods that are so laden with preservatives, they'd still be edible during the next pandemic.

RELATED:7 Common Pantry Items Making You Gain Weight

Try this mind trick: Focus on what you're adding in by eating clean, not what you're cutting out or depriving yourself, suggests registered dietitian nutritionist Grace A. Derocha, RD, a national spokesperson with the Academy of Nutrition and Dietetics.

For example, cut out Gummy Bears candies (pure sugar) and replace them with something naturally sweet like watermelon chunks. Derocha calls this strategy "habit stacking," adding things that are "good for your body so you're not always taking things away," she says.

One of the easiest ways to eat clean is to drink clean, says Shapiro: "Stay hydrated with water or unsweetened beverages to feel full and decrease sugar cravings."

According to Harvard researchers, drinking sugary sodas, sweet tea and other high-calorie beverages will not make you feel as full as if you had eaten the same calories from solid food and you won't likely eat less food because you paired your meal with a 150-calorie soft drink. Make a habit of whetting your whistle with water and you will lose weight. Shapiro recommends drinking 80 to 100 ounces of water per day.

READ MORE:The #1 Best Thing to Drink Every Day, According to a Dietitian

It's very hard to eat clean if you leave the cooking up to the line cook at your favorite fast-casual restaurant. Take control of your ingredients and how they are prepared by making the meal yourself at home.

"Cooking fresh protein like chicken, turkey or fish versus a product like chicken nuggets that have increased sodium and sugar, will help to limit ingredients that can lead to weight gain," says Pierce. Obviously. And it will likely save you money. Studies show that home-cooked meals are associated with diets lower in calories, sugar, and fat, but not with higher monthly expenses for food.

Did you know that drinking alcohol gives you the munchies? Studies show that booze enhances your sensitivity to the smell of cheeseburgers, etc. But you knew that. Well, did you know that when most people share a meal with friends, they end up consuming more calories than when dining solo? Some studies found that people who ate with their pals consumed up to 48% more food than when they ate alone, according to The American Journal of Clinical Nutrition. Simply understanding what you're up against at happy hour may help you come prepared rather than say, "screw it, another round of wings for the table!" Eat cleaner even at a restaurant by scoping out the menu online beforehand and choosing a better-for-you option. And if you plan to have a glass or two of adult beverages, be sure to drink clean by having a large tumbler of ice water in between.

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