By Rachel Crumpler

People go to the North Carolina State Fair to eat. Thats a known fact.

The fair is the biggest food scene in the state, said Isaac B. Horton IV, co-owner of Oak City Fish and Chips, who has been going to the state fair since he was a baby and who was chosen as a food vendor last year. Theres no other event in our state where there are so many vendors in one place and its the largest attended event in the state as well.

With about 150 food and drink vendors present this year and 40-plus new food offerings, there is a multitude of options some healthier than others.

The funnel cake, pizza and endless deep-fried concoctions are easy to find. The healthier options require a little more hunting amid the maze of vendors.

For me, finding food is even more complicated by my dairy, egg and peanut allergies.

If you dig a little deeper, you will find some healthier options waiting to be discovered and some that might even satisfy dietary restrictions too. NC Health News editor Rose Hoban and I did just that and you can too until the fair closes on Oct. 23.

Becoming a food vendor at the state fair is a competitive process. Generally, only a couple ofspots open up each year and there are many people eager to take them.

Last year, Tonga Ramseur, owner of Ethio-Indi Alkaline & Vegan Cuisine, got offered a spot and said it was like hitting the lottery. She became the first all-vegan vendor at the state fair and now shes back for her second year, serving an all plant-based menu influenced by her Indian and Ethiopian roots.

Her menu includes burgers, chill e dogs, a steak and gravy platter, fried okra and more. She uses chickpea flour and grapeseed oil for frying and also offers gluten-free chickpea bread.

For Ramseur, who has eaten a vegan diet almost all of her life, its all about showing fairgoers that vegan food is delicious, combating the bad rap she said it sometimes gets.

I will sacrifice whatever I have to sacrifice to help change that, Ramseur said. Because by doing that, we can save lives. We can keep people from having diabetes.

Ramseur said her customers arent just vegan-eaters, and thats a big win and testament to the flavor of her food. For example, she said a neighboring, non-vegan vendor ate at her food truck every day during last years state fair.

Especially at the fair, when people are often trying new food, she hopes she can introduce her dishes to many people, potentially prompting them to consider vegan options in their lifestyle going forward.

I just love teaching people that this is how we should eat if we want to live longer because theres too many preservatives, theres too many hormones and pesticides and herbicides in everything, Ramseur said.

Tips on navigating the fair food scene:

Additional healthier food options you might consider:

Fried food dominates at the fair. Theres deep-fried Oreos, piggy tails, bacon mac-n-cheese tacos and so much more.

Alice Ammerman, a professor in the Department of Nutrition at UNC Gillings School of Global Public Health and director of the Center for Health Promotion and Disease Prevention, said frying is not necessarily as bad as people think if its in an unsaturated oil.

If choosing deep-fried food, Ammerman suggests choosing an item that has a healthier base, such as fried vegetables like zucchini or broccoli.

Oak City Fish and Chips lightly-battered fried lobster and salmon could also be a healthier fried option since seafood especially salmon with its omega-3 fatty acids is a healthy protein.

UNC Chapel Hill nutritionist Barry Popkin said that to find healthier alternatives, look for locally managed stands.

Youll find a lot of these run by churches or nonprofits, he said. These will be some of the regulars that are there every year but they wont be a little stand, they will be the normal year round kind of buildings that have these church and other related groups in them.

One of those is the booth managed by the Westover United Methodist Church, located in a permanent building near the waterfall a spot theyve occupied at the fair for decades. The church, which has been at the fair for about 75 years, is the last church operating as a vendor.

Ive had people try to talk me into deep frying Twinkies, said Tommy Highsmith, who hasnt given in to that suggestion in the more than five decades hes been involved with the churchs state fair efforts.

He said they dont have the space to do deep-fried food and besides, there are plenty of other vendors firing up the fryers.

Instead, the Raleigh church sells grilled hot dogs and hamburgers as well as barbecue and biscuits. Highsmith said the ham biscuits have been their calling card and this year theyve added sausage biscuits.

Highsmith also added that they have some of the lowest prices on the fairgrounds. A foot-long hot dog sells for $4.25 and a ham biscuit is $3.

Tacos can also be a healthier option that isnt fried.

Marcos Espindola, owner of Las Gringas, a food truck that offers authentic Mexican food, said 80 percent of his menu can be made vegetarian, vegan and gluten free.

Over the next couple of years, he expects that fair food is going to evolve to be less about the buzz of the latest, best fried food concoction, but instead people are going to seek whats novel and clever.

Thats what people want something different, he said.

Another vegan- and food allergy-friendly vendor is Tropical Delights, which offers a variety of frozen fruit smoothies made without milk or yogurt. Theres no gluten either.

We knew we didnt want any dairy in it and we wanted it to be really just as fruity as possible, said co-owner Reggie Burnette, who has been serving his smoothies at the N.C. State Fair for six years and in business for close to 30 years. All the fruit the strawberry, the mango, all that stuff is pureed fruit and we just mix it and it tastes really good.

There is a mistake in the form!{{#verifyErrors}}{{message}}{{/verifyErrors}}

Submitting

{{#confirmation}}{{{confirmation}}}{{/confirmation}}{{^confirmation}}Form successfully submitted.{{/confirmation}}

{{#label}}{{label}}: {{/label}}{{message}}

Something went wrong. Please try again later.

A special way the smoothies can be served is inside a fresh pineapple

So once we core it out, well take the rings from the pineapple and well put them on the outside so you can eat fresh pineapple, which is awesome to me, Burnette said.

Burnette also sells vegan, dairy-free and gluten-free Dole Whip. This year, his truck will offer a Dole Pineapple Split, which will include Dole pineapple and raspberry whip in a pineapple bowl garnished with chocolate-covered pineapple slices, toasted coconut flakes and strawberries.

Ill be honest, for years, Ive avoided the fair as someone with food allergies. Its intimidated me trying to eat at a place that has so much food and such a big crowd.

Even now, I still have some trepidation about it, but my tour of the food vendors left me more hopeful about the potential options for people with dietary restrictions like mine.

When I told Oak City Fish and Chips co-owner Horton I had food allergies and wanted to know what was in the batter of his fried seafood, he pulled out a laminated ingredient list for me to examine.

Brandon Herring from the North Carolina State Fair Press Office said food vendors are not required to make an ingredient list available to customers, though its a perk some may offer.

With the knowledge that many people have dietary restrictions or are adhering to plant-based diets, I saw several menus that listed gluten-free and vegan options. Vendors also expressed an understanding of the dangers of cross-contamination for people with allergies and seemed willing to take the necessary precautions when possible.

Advice for managing a food allergy at the fair:

The bottom line is that the state fair is bursting with food options and, hopefully, you will find the healthier, and perhaps allergy-friendly, foods that will make your mouth water during this years 11-day extravaganza.

Rose Hoban contributed reporting to this story.

Republish This Story

Republish our articles for free, online or in print, under a Creative Commons license.

Close window X

You are free to use NC Health News content under the following conditions:

By Jane Doe

North Carolina Health News

North Carolina Health News is an independent, non-partisan, not-for-profit, statewide news organization dedicated to covering all things health care in North Carolina. Visit NCHN at northcarolinahealthnews.org. (on the web, this can be hyperlinked)

by Rachel Crumpler and Rose Hoban, North Carolina Health News October 14, 2022

This article first appeared on North Carolina Health News and is republished here under a Creative Commons license.

See the rest here:
This year, healthy food options can be found at the NC State Fair - North Carolina Health News

Take a scroll on IG or TikTok, and you'll see women crushing P.R.s on hip thrusts, deadlifts, and other super impressive lifts. These major strength transformations take dedication and hard work. So, what's going on BTS?

Theres a solid chance it's bulking. For one, the hashtag #bulking alone has over 2.1 billion views on the app. (Yes, with a B.) Bulking just means putting on major muscle, per Laura Girard, NASM-CPT. It's a term central to certain sport communities, like bodybuilding, Olympic weightlifting, and powerlifting, she adds. But, it definitely shouldn't stay there.

Meet the experts: Laura Girard, NASM-CPT, is an online fitness and certified nutrition coach and founder of The Energy Academy. Jason Machowsky, CSCS, is an exercise physiologist and board-certified sports dietitian.

More From Women's Health

We should all want to bulk, Girard says. Building muscle is necessary if your goals are strength or general fitness. Its one of the best investments we can make in terms of our long-term health.

That said, bulking requires some careful consideration in both the weight room and the kitchen. Here, experts explain what bulking is, how to bulk effectively and safely, and whether its right for you (and, that key muscle-building tweak you're probably missing in your routine!).

Bulking consists of two parts: resistance training and fuelingboth done in abundance, says Jason Machowsky, CSCS, exercise physiologist, and board-certified sports dietitian.

First, you need a stimulus for muscular development, which is usually resistance or strength training, Machowsky says. Bulking then involves eating adequate protein, extra carbohydrates, and extra calories to provide your body with the additional fuel required to build more muscle via protein synthesis. The protein is the building blocks and the extra calories and carbs are the fuel your body needs to use to do the building.

So, what protein synthesis boils down to: Consume enough calories to stay energized during workouts and take in enough protein to fuel muscle growth.

Our bodies are constantly breaking down proteins into amino acids to build up tissues in the body, Girard adds. The breaking down (catabolic) and building up (anabolic) processes are always happening at the same time, so if we want to build muscle, we want to perform activities that support the anabolic process, like resistance training, eating enough, and getting adequate sleep.

Muscle growth takes place during recovery periods (so, going hard in the gym and eating wont necessarily fuel the bulk alone), per Girard. And, surprise, surprise: Much of that recovery takes place during sleep. Exercisers who receive fewer than six hours of sleep per night have less strength than those who get seven or more hours of sleep nightly, per a 2017 Chinese study from the Journal of Musculoskeletal and Neuronal Interactions. (Ding ding ding!)

How long it takes for a person to bulk up (in other words, see muscle growth) is largely dependent on how fast their metabolism is and how many extra calories and grams of protein theyre adding to their diet, per Machowsky.

If you train hard and consume foods carefully, seeing weight gain in lean muscle mass of o.5 to 1 pound per week is ideal, he notes. People should start to notice some changes within four to six weeks, Machowsky says.

This content is imported from poll. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

There are a lot of variables in the mix beyond training and fueling that can impact timing. Keep in mind that muscle growth is based on a wide swath of factors, including your age, hormone levels, and metabolism. And, in addition to a persons genetics, certain health conditions and hormonal disorders have been found to affect a persons metabolism. (So, dont think of the timeframe above as set in stone.)

That said, beginners should expect to see muscle growth faster than, a seasoned bodybuilder or longtime weight room regular, Girard notes. Youll see this referred to as newbie gains, she adds. They tend to taper off after about a year of training. The more advanced you become, the longer it will take to gain noticeable amounts of muscle.

Is there an ideal length for a bulking period? Unless youre a competitive athlete, theres not really a must-adhere to timeline, says Machowsky. Most training phases last six to 12 weeks, though there's no hard and fast rule about how long you need to spend bulking, he says.

Bodybuilders often bulk during their off-seasons from competing, as the sport requires them to have very little body fat at the time of a competition. For everyone else, you're free to schedule your bulking when it works for you!

Putting on muscle mass is in everyones best interest, experts agree. Asking yourself why youre wanting to bulk in the first place is important, though, says Machowsky. That's what helps you determine success and progress along the way.

Key questions to ask yourself are: Is it [for] strength in the weight room? Sports performance? Physique? Overall health? he recommends. I would suggest choosing two to three markers of success independent of weight. Then, focus on those when you're looking for results.

For example, he notes that a marker of success might be the weight youre able to lift during your bulking period, your speed or sport performance, or your body composition (i.e. what a tape measure will tell you as opposed to a scale). Sticking to one, or multiple, measurements can help you track success.

That said, if your goal is to compete or train specifically for a sport like bodybuilding where you need to lose the bulk weight quickly, enlisting the help of a certified sports nutritionist and trainer is crucial. Putting on muscle mass is typically safe for everyone, but quickly shedding weight (or cutting) after a period of muscle mass gain can be dangerous without expert guidance.

Now that you understand the science of building muscles, you know it takes serious fuel. And, you'll likely need to adjust your diet to during your bulk. You should be consuming more calories than you are burning in order to put on mass, says Katie Valdes, RD, assistant director for sports nutrition at the University of Southern Californias Department of Athletics.

Heres how she recommends you plan your caloric and protein intake during your bulking period:

Pro tip: Dont feel as though you need a diet overhaul during a bulkjust continuously feed yourself foods and snacks throughout the day that are high in carbohydrates and protein.

Eating enough calories can be a challenge when putting on muscle mass, Valdes notes, so try to aim for simple foods that contain both ample amounts of carbohydrates and protein. A few of her favorites: deli sandwiches, chocolate milk, protein bars, and peanut butter and jelly sandwiches.

If you're still struggling to hit your nutrition targets, you might beeline for the supplements aisle. However, Valdes urges exercisers to proceed with caution. We want to prioritize a food-first approach, as supplements are not a replacement for eating whole foods, she says. Supplements should only be considered if energy needs are being met as well as proper nutrient timing is utilized.

Protein powder (preferably one with a 3:1 ratio of carbs to protein) and creatine are both supplements that can help facilitate muscle growth, per Valdes. Again, they don't necessarily spur muscle growth necessarily any better than whole foods couldit might just make hitting your macros easier to do.)

The other key component of bulking is strength training. Here, Machowsky walks through his top tips for anyone on a bulk (a.k.a. simply wanting to add muscle mass):

Give yourself a pat on that very strong back, you did it! But, this can be just the beginning. Muscle growth can (and should) be a continuous journey, so long as you fuel yourself adequately. Try not to stop training entirely following a bulk, says Machowsky. It's a bit easier to maintain your gains than to build new mass, so you could reduce your overall training volume a bit [following a bulking period] if you need a break, but don't stop all together.

If you reduce the intensity of your training, yet continue to eat the same number of calories that fueled your bulk, it could lead to unintended weight gain, says Machowsky. He says you can fix that by reverting the number of calories you were consuming prior to the bulk.

Keep in mind that cycles of bulking and cutting can potentially be harmful if youre not a high-level athlete, per Girard. We can all benefit from building muscle, and we should consider the many risk factors associated with weight cycling," she says. "Hyper-focus on numbers can lead to a host of health problems, both mental and physical.

Bottom line: Everyone can benefit from bulking, or gaining muscle. The basics of a bulk include consuming enough protein and calories and hitting the strength room hard along with recovering with ample sleep.

Julia Sullivan, CPT, is a New York City-based writer, indoor rowing instructor, outdoor enthusiast, newbie powerlifter, and devoted cat mother. Her work has been published in Womens Health, SELF, Health, Huffington Post, and more. She holds a B.A. in journalism and gender studies from Arizona State University and a personal training certificate from the American Council on Exercise. When shes not covering the latest health and wellness trends, you can find her hitting the hiking trails, working toward her deadlift goal of 400 pounds, and forcefully hugging her cat, Jeeves, against his will.

The rest is here:
How To Bulk - Bulking Workout And Nutrition Plan, Per Experts - Women's Health

Can't seem to gain mass the right way despite trying a dozen home remedies?

You are not alone. About 20% of young and middle-aged men in India are underweight, and the effects of this issue are not limited to a weak appearance.

Being underweight may be accompanied by several negative health problems, such as lowered immunity, weakness, osteoporosis, skin and teeth problems, unhealthy appearance, social anxiety, poor self-image and many more. So, how do you fix it?

Eating more is often the first response, but it doesn't always work. This is where weight gain supplements for men step in.

depositphotos

Table of Contents

Weight gain supplements are a specially formulated mix of nutritious ingredients that boost your calorie input, muscle mass, and overall health. They primarily work by creating a flood of calories, proteins, and stimulating chemicals.

depositphotos

These enhance your nutrition, boost fat storage, and support muscle-building while helping with the required exercise. They consist of diverse ingredients but mostly include these common compounds-

We must address an important question here: Why do you need supplements when you can go for a good diet and workouts, you may ask?

A nutritious diet, exercise, and a healthy lifestyle are indeed important to gain weight and can not be replaced. However, the body tends to maintain a certain weight based on its unique metabolic rate, environment, and genetics. So, you may need an extra nutrition boost to break the shackles that you cant get solely from food and lifestyle changes.

Weight gain supplements for men can make all the difference here! This is because these supplements are specially formulated to give a high dose of nutrition and energy that helps you gain body mass quickly and safely.

You should consume weight gain supplements for men in the right dosages if you are below the healthy weight for a man of your height and build. Following is the ideal weight for men based on height and frame to help you find if you are underweight.

smapletemplates

A more advanced measure to determine a healthy weight is the body mass index (BMI). It is calculated by dividing weight in kg by the square of height in metres. Below is a chart to help you interpret your BMI.

Freepik

The huge number of weight gain supplements in the market can make it really tough to find the option that is truly worth your money and trust! So, we did the hard work for you and listed out the top 5 weight gain supplements for men-

Amazon India

This is one of the most popular vegetarian weight gainer powders on the online market. It provides a powerful boost of 1,250 calories in each serving, with 50 grams of protein and 252 grams of carbohydrates in addition to vital vitamins and minerals.

With this impressive nutritional value, Optimum Nutrition Serious Mass offers a sure-shot formula to gain weight quickly. However, the high presence of refined carbohydrates like maltodextrin may cause health troubles, especially if you have diabetes.

Get it here

Amazon India

This weight gainer offers 1,230 calories in each serving with 50g of protein, 222g of carbs and 16 grams of fat. It is a non-vegetarian formulation designed to help you build muscle mass and replenish energy after intensive workouts.

However, this supplement has a high concentration of Maltodextrin and sodium. And this makes it unsuitable for those with unregulated blood pressure or sugar levels. Moreover, it does not mix well with fluids and forms those frustrating chunks on the surface!

Get it here

Amazon India

If you are looking for the most natural and safe alternative for gaining mass, youve found it! The Natural Weight Gainer Protein Powder by Naked Mass is based on a natural formulation that is free of gluten, soy, and processed ingredients.

One serving of this supplement offers an impressive 1,250 calories with 252g of carbohydrates, 50g of protein, and only 2.5 grams of fat. It is an excellent natural option for building your body mass and muscles without worrying about shady ingredients. The main drawbacks of this product are its bland taste and high price.

Get it here

Amazon India

Mass Tech Extreme justifies its name by offering extremely high doses of calories in every serving! It delivers a whopping 1,830 calories per serving that come from 63 grams of protein, 384 grams of carbohydrates and 5 grams of fat.

This delicious, high-carbohydrate combination packs a serious punch in calories that is sure to result in quick weight gain and improved energy. But it may also harm your appetite for other food by filling you to the brim! Moreover, the huge amount of carbohydrate and protein input in its recommended dosage may exceed your requirements.

Get it here

Amazon India

Heres one for vegans! This weight-gaining supplement is a nutritious blend of plant-sourced ingredients with a touch of creatine to get you moving. You can savour its chocolaty taste by adding it to milk, water, smoothies, or even food while baking!

Its 100-gram servings offer a modest 359 calories of energy with 0.77 grams of fat, 66 grams of carbohydrates, and 22 grams of protein. While this supplement may not have a large impact soon, its careful mix of nutrients and flexible usage will help you build your muscles and body mass in the most natural, safe, and convenient manner.

Get it here

Weight gain supplements for men are usually safe and effective when used in the recommended dosage and method till required. However, weight gainers are not completely free of risks or side effects, especially if you use the wrong products or use the products wrong!

So, its best to consult a certified fitness trainer and doctor about the supplement before consuming it. Also, remember to check that the product is genuine, not expired, free of allergens, and comes in a sealed pack. Moreover, you must stop using it and contact your doctor if you face any severe side effects, such as-

Besides, you must consider that being underweight may also result from underlying health conditions (Dogra, 2021) that include-

And these are just a few of the possible causes. So, you must talk to a doctor if you have any other symptoms accompanying your low weight.

Weight gain supplements for men will be most effective when accompanied by a healthy diet and lifestyle. So, you must maintain a nutritious diet along with sufficient sleep and exercise to gain a healthy weight (Lockett, 2020).

123RF

Here are some healthy eating habits tips for building body mass and muscle naturally, so you can make the most of the weight gain supplements for men-

In this blog, we discovered that underweight men are often naturally predisposed to have a lower weight. This makes it tough to gain body mass unless a powerful boost is provided from specially formulated supplements. As a result, we inferred that weight gain supplements for men are your best options if simple food and lifestyle changes dont yield results.

We then checked out the top 5 supplements and discussed possible underlying causes and alternative treatments. Moreover, we found that it is vital to consult your doctor and fitness trainer at every step to ensure your safety.

Its now your turn to go for the right supplement, nutritious diet, timely treatments, and healthy lifestyle to upgrade yourself into your strong and confident version!

Read more from the original source:
5 Of The Best Weight Gain Supplements For Men Who Want To Go From Lean To Meaty - MensXP.com

Diwali is here! And the first thing that comes to our mind when we think of this festival of light and crackers is gifts and sweets. Are you one of those who is still wondering where to go and buy Diwali gifts? In fact, why not invest in self-care products and healthy snacking options this time? Here is the list of self-care gift hampers and guilt-free snacks you can pick from.

Instant coffee gift hamper

Gift your loved ones- Rage coffee's limited edition festive pack, which is a delight for all coffee lovers and perfect for every occasion.It includes a 100g jar of flavoured instant coffee (9 flavours to choose from) and the signature mug from Rage Coffee featuring Virat Kohli and his signature.

Available online. Price INR 949.

Healthy mithai hamper

If you are on diet and want to stay away from mithais, we tell you that you can safely indulge in sweets. In fact, many nutritionists have been advising to eat homemade mithais during the day. And if you are planning to give yourself or your friend a gift of sweets pick Genda Phool's healthy sweet gift box which comes with gluten-free, vegan, dairy-free, and sugar-free options. Along with its pre-existing indulgent range, they also offer six vegan adaptations of their specialities some of which include Pistachio Laddu, Hazel Surprise, Classic Cashew, and Gooseberry Square among others.

Available online. Price INR 400 onwards.

Love is in the air

In celebration of the festival ofdiyas and mithais, Love & Cheesecake boxes are all about celebrating adhoom dhaam Diwali. This love and light collection is solely assembled for commemorating Indias most joyful occasion with its peoples favourite item sweets.

Available at Love & Cheesecake outlets and online. Price INR 400 onwards.

A cookie story

Chocolates and cookies are everyone's favourite. And if you want to have some of the best cookies and chocolate bars, pick Gaia's celebration pack. Filled with nutrition and delicious bars including fruit and nut bar, almond and raisin bar, chocolate and muesli bar, oatmeal cookies and multigrain cookies, digestive cookies, green tea and flax seeds, this box is a perfect gift for self-indulgence.

Available online. Price INR 340 onwards.

A cuppa of freshness

Every one loves coffee and when you gift the caffeine lover a pack of handmade coffee, you are giving them a way to celebrate their me time. Coffeeza's newly launched festive gift box contains pour over coffee bags perfect for lovers of drip-style coffee. It includes two variants made of Indian Arabica coffee.

Available online. INR 1,200.

See the article here:
Diwali 2022: Here are some specially curated self-care gifting ideas for your loved ones - Free Press Journal