Hi. This is Eunice from Diet Center.

We may wonder, why am I so tired? Low iron levels can leave us feeling fatigued and may hinder our exercise efforts. Research shows how iron affects exercise efforts. In one study the participants had low iron levels. Half of the participants were given iron supplementation and half were given placebos. After four weeks of exercise, those taking iron supplementation were able to finish their sessions 12% faster than in the first week. The participants on placebos only improved the time it took to complete their sessions by 5%.

To avoid the risk of having low iron levels, try to consume recommended amounts of iron daily. What is the RDA for iron? For women ages 19-50 years old the RDA for iron is 18 mg. For men ages 19-50 years old 8 mg. And for men and women ages 51 and over its also 8 mg.

What foods are higher in iron? Lean meats, legumes, whole grains and green leafy vegetables. For example, beef and chicken liver, shellfish, spinach, lean red meats like beef, flank, round, tenderloin, and sirloin. Venison, buffalo, pinto beans, kidney beans, navy beans, white beans, soybeans or edamame, lentils pumpkin seeds and quinoa are also good sources of iron.

Consuming foods that are rich in vitamin C can help with the absorption of iron. For example, fruits and vegetables are good sources of vitamin C.

That might make us wonder going into fall and winter when fresh produce may not be at peak nutritional quality. Can we still obtain nutritious fruits and vegetables by purchasing canned and frozen produce?

Yes! In fact, some canned or frozen fruits and vegetables have more nutrients than when bought fresh. This is because some produce loses its nutrients during transport, especially if imported. Some frozen and canned produce are packed right after picking, keeping their nutrients intact.

Some of the best off-season choices you may consume include frozen peaches. One half cup of frozen peaches has almost 20% more vitamin C than fresh peaches, and more than 30% more vitamin C than canned peaches. One half cup of canned mandarin oranges contains more vitamin C than a serving of fresh mandarin oranges provides. Frozen asparagus has 24% more folate in a half cup than fresh or canned asparagus contains.

When purchasing canned fruits and vegetables try to get fruit that is in natural juice or light syrup for less sugar, and vegetables that are either low in sodium or unsalted. For frozen fruit, try to buy it with no sugar added.

Your daily intake of iron can mean improvement in both your energy levels and in your exercise results! Please consult your physician before taking an iron supplement.

Thank you for reading Diet Centers tip of the week. If you are struggling with weight loss, call 928-753-5066 or stop by 1848 Hope Ave in Kingman.

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Diet Center Tip of the Week: I'm too tired to exercise - Kdminer

COVID-19 pandemic issues have raised challenges for area farmers and ranchers; including the availability of some of the commodities commonly used in livestock rations.

During a virtual presentation of Kansas State Universitys 2020 Beef Stocker Field Day, Beef Systems Specialist Justin Waggoner discussed strategies and guidelines for using alternative ingredients during shortages.

Waggoner focused on two types of alternative ingredients: common feedstuffs such as soybeans and grain screenings, and uncommon ingredients like bakery, vegetable, and produce waste.

The goal producers should shoot for while making ration ingredient changes, Waggoner pointed out, is to match the current ration as much as possible in terms of nutrient composition, palatability, and cost while successfully transitioning the cattle.

You know, to me, its really about dry matter intake, Waggoner said. And, from a very simple standpoint, dry matter intake in cattle equals nutrient intake, which directly equals cattle performance.

Knowing feed bunk content is one of the first steps to a successful ingredient change, according to Waggoner. Identify the current ration used, what commodities are included, and the overall nutrient analysis of the ration. Once current ration ingredients have been identified, selecting replacements for unavailable feedstuffs is a familiar exercise for most producers.

Now the criteria that I use for evaluating alternative ingredients really isnt any different for the most part from the process for the criteria that I would use for evaluating any ingredients that were gonna put into a ration, Waggoner said. Dry matter content, energy and protein content, nutrient concentrations, how it will react in the rumen, and fiber fraction, or NDF, are all important aspects to consider.

When formulating the ration, Waggoner said the inclusion of common alternative feedstuffs is typically limited by cost, nutrient profile, and anti-nutritional concerns. He suggested limiting inclusion of less common alternative ingredients to 10-30% of the ration on a dry matter basis and to also have a plan B if the ingredient cannot be sourced.

Naturally, navigating diet transitions can be a source of stress for producers. But Waggoner says that they dont have to be.

Diet transitions and just how we make those and the concepts behind that create some anxiety for producers, and I think that sometimes we forget that cattle are very robust creatures, Waggoner said. You know the rumen in itself is a very large mixing vessel from a very simplistic standpoint its certainly not an all-in or all-out type system.

In order to manage diet transitions for stocker cattle, Waggoner said to remember that, as a general rule, growing cattle generally consume approximately the same amount of dry matter, or calories, per day.

One of the keys of being able to manage cattle through diet transition is if we know cattle intake, Waggoner said. If I know how much feed a set of calves is consuming, I can calculate their dry matter as well as their energy intake and then make my ration adjustments on that basis.

Waggoner recommended trying to match the ration that the cattle are currently consuming, especially in terms of the energy level, so the same nutrients are being provided, just in a different amount of feed.

If the diet is similar, with no major ingredient changes, Waggoner suggested offering 98% of the target and then adjusting as needed from there. However, if major ingredient changes are made, he suggested only offering 90-95% of the target on the first feeding, and then stepping that up 2-3% per day. He said, to this end, 98-100% of target consumption should be reached in four days.

Another method producers can use to manage diet transitions is blending rations in the bunk.

Now on an operation, where we feed once per day, typically I would start with the old ration, make a second batch of feed of the new ration, and put that out on top, Waggoner said. If we are in a situation where we feed twice per day, a lot of times we will feed the old ration in the morning and the new ration in the afternoon.

Going slow and then increasing as needed is the way to go, Waggoner explained. He reminded producers the amount of feed delivered can be held at any point in the transition if necessary, even as much as 2-3 days. When producers find themselves in need of searching out alternative ration ingredients, Waggoner asked them to consider some key frameworks to have in place.

I think the first thing is we really need to be an operation that knows what youre feeding what are you putting in the bunk, whats the chemical composition of those commodities that are going in the bunks, Waggoner said. Then, we can do a really good job of putting an alternative ingredient in there, kind of matching your feeding program and making it fit.

A quality nutrient analysis can be essential to indentifying and quantifying those ingredient frameworks, Waggoner said.

Its really impossible for us to evaluate those ingredients without it. Other considerations are to address all handling issues, track cattle intakes, and be strategic about diet transitions. Cattle do handle diet transitions relatively well, Waggoner said. I do think we just need to be strategic about how we do it and really have a plan in place, and if we do those things, there are endless possibilities in terms of utilizing some alternative ingredients within a feeding program.

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Knowing cattle intake is key to managing diet transitions - Farm Talk

Dietary Guidelines Committee Scientific Report

The U.S. Dietary Guidelines Advisory Committee has released its 2020 Scientific Report which is the basis for the final 2020-25 Dietary Guidelines.

Representatives from a wide range of food and beverage industry groups, health, and nutrition advocates also offered a critique of the Scientific Report:

National Potato Council:

NPC was disappointed to see potatoes missing from the DGAs list of good potassium sources specifically for birth to 24 months given the noted challenge for them meeting their potassium and iron needs.

The American Public Health Association:

Alcohol is responsible for lots of mortality. Alcohol-related deaths have doubled over the last two decades. Excessive alcohol consumption is the third leading cause of preventable death in the US.

The US Cattlemens Association:

Delay the release of the 2020-25 Dietary Guidelines for Americans until the scope of the report includes not only recommendations for healthy Americans but also for those suffering from declining health.

The group has been meeting and taking public input for the updated guidelines since 2018.

The guidelines are updated every five years by the USDA and the Department of Health and Human Services (HHS). The final guidelines are expected to be released by the end of December.

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Dietary Guidelines Committee Scientific Report - AG INFORMATION NETWORK OF THE WEST - AGInfo Ag Information Network Of The West

By: Lifestyle Desk | New Delhi | Updated: November 9, 2020 12:51:41 pmRecent studies have revealed the ample benefits of a plant-based diet in fostering women health. (Photo: Pixabay)

A clean plant-based diet is the best way to make a switch to a healthier lifestyle not just for losing weight but for many other benefits. Not only that but recent studies have revealed that the diet is great in maintaining a womans health.

As per Harvard medical school studies, cutting back on meat and increasing our plant-intake is one of the best ways to boost our immune systems. It states that as plant-based foods are easier to absorb, they are also great for our digestive tract. When we talk about womens health, vaginal health is often ignored. It is extremely important for women to maintain vaginal health as this directly affects the overall wellbeing. Multiple factors like pregnancy, hormones etc, can impact vaginal health says Aarti Gill, co-founder of Oziva.

Ahead, Gill explains why one should incorporate a plant-based diet in their lifestyle to ensure vaginal well-being.

ALSO READ | Plant-based diet helps people with type 1 diabetes, improves insulin sensitivity: Study

Eating a plant-based diet has been found to support the generation of good bacteria which is necessary for combating disease-causing microbes. It also helps maintain its natural pH balance says Gill.

Add a lot of whole foods, greens, and fresh fruits because not only do they help regulate your period cycle but also contribute in maintaining a healthy vagina. Seasonal fruits and vegetables like cranberry help the vagina in maintaining its odour and keeps urinary tract infections at bay which is caused by the presence of bad bacteria. A plant-based diet also helps the vagina to naturally clean itself thus keeping it free from infections.

Females undergo maximum changes during menopause with women often facing symptoms like mood swings and hot flashes. While one cant eliminate this natural process completely, a lot of the symptoms can be managed with a holistic and clean lifestyle suggests Gill.

A few food items that will come to your rescue to help you easily navigate through these symptoms are:

Black cohosh: This flowering plant supports female hormones and reduces hot flashes, says Gill. Not only that it also aids in the reduction of sweating during your nighttime sleep.

Shatavari: This age-old Ayurvedic herb improves estrogen levels and also relieves one of issues of vaginal dryness. It also has a positive impact on your mood.

Red clover: Night sweats that are experienced by women during menopause can be controlled by red clover, also known as Tripatra (in Hindi). It also helps improve bone density, says Gill.

While other medicinal herbs like Ashwagandha and Lodh Bark help soothe the uterus and control menopause symptoms.

Likewise, hormonal imbalance in women causes serious disorders like Polycystic Ovary Syndrome aka PCOS. While it has been found that almost one in every five women in India suffers from PCOS, it is important to note that the same can be fairly regulated through adequate exercise, shift in lifestyle and consuming a diet rich in plant-based foods on a daily basis.

Eating whole grains, fresh fruits and vegetables, walnuts, chia seeds, flax seeds and fresh herbs and condiments like Tulsi, cinnamon and turmeric have also been proven to improve insulin resistance and decrease cortisol levels. This helps the body lose excess weight and control other symptoms of PCOS says Gill.

A clean plant-based diet can do wonders for improving overall health in women. From managing symptoms of menopause by regulating hormones to sustaining healthy female genitalia, the merits of plant-enriched diets cannot be stressed enough, shares Gill.

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How clean plant-based diets are proving to be beneficial for womens health - The Indian Express

Ducklings in distress often need assistance from AWLA Animal Services Officers.

The call from distraught Alexandria city employees was urgent. They needed the Animal Welfare League of Alexandria (AWLA) to help with a tiny, furry problem: A baby raccoon was stuck on top of a city dump truck that the workers had been driving around town. AWLA Animal Services Officers Howard Stanback and Megan Lawrence were dispatched to the scene, where Officer Stanback climbed atop the large truck and secured the raccoon with a humane catch pole. Handing the pole and the raccoon off to Officer Lawrence, he made his way down and then checked the young raccoon for any injuries. Confident that the animal was healthy, Stanback released it back into the wild where it could flourish.

It was all in a days work for the AWLAs Animal Services team, whose mission is to promote humane and kind treatment of all of the citys animals including wildlife while protecting the public.

We rescue sick, injured or orphaned wildlife within the city limits of Alexandria, working closely with wildlife rehabilitators and veterinarians to provide the most humane treatment possible, says AWLA Animal Services Chief Tony Rankin. We also provide a 24-hour emergency service to residents of Alexandria to assist in the removal of wild animals from within the living areas of their homes.

People who have concerns about a wild animal in the community should call Animal Services; however, Animal Services will only capture or relocate wild animals that appear to be ill or injured or are considered dangerous. In Virginia, it can be illegal to interfere with wildlife in its natural habitat. Doing so can lead to the transmission of disease and cause the animal injury or even death.

Alexandria is home to a diverse array of wildlife, and the most common subjects of calls received by Animal Services are squirrels, raccoons, opossums, foxes and birds. Spring, summer and early fall are particularly busy times, as new animals are born and may appear vulnerable to citizens. Other calls relate to adult animals that people encounter during the day.

Officer Lawrence points out that wildlife that are active during the day might be on a mission to find food for their young and not in trouble. And baby animals who appear abandoned might be just waiting for their mother to return. Its important to remember that while we do have absolutely amazing wildlife rehabilitators in Virginia, there is nothing better for a baby animal than its own mother, Lawrence says. People who find orphaned wildlife should call us so we can consult with them about ways to get mom and baby reunited.

Earlier this year, Lawrence was called out to South Van Dorn Street with a report of a squirrel chasing people who were passing by. An unusual black squirrel, she quickly attained the moniker Milkdud, inspired by the candy. When I arrived, Milkdud appeared from a bush and crawled right up my leg, Lawrence recalled. She was underweight for her age and dehydrated. Lawrence delivered Milkdud to a wildlife rehabilitator, who raised the animal with other squirrels until they could all be safely released together to the wild.

Lawrence suspects that someone had attempted to domesticate the young squirrel, which led to this predicament. Trying to tame wild animals can often lead to a bad outcome," she says. On her own, Milkdud likely would not have been able to live on her own in the wild."

This spring Lawrence and her colleagues discovered a deceased opossum, but because opossums are marsupials, Lawrence knew she might not be alone. She checked the animals pouch, and sure enough, there were live babies attempting to suckle from their mother. Lawrence transported the young opossums to a wildlife rehabilitator, who nursed them to health and eventually released them in an appropriate habitat. I could talk about opossums all day, because they are so cool and so important to the environment, Lawrence says. Not only are they North Americas only native marsupial, but one single opossum can eat up to 3,000 ticks in the spring and summer months. Theyre helping us all out!

Chief Rankin says wildlife species are crucial to Alexandrias ecosystem. Animals who share our environment all have jobs just like most of us, he says. Foxes, for example, eat large numbers of rodents as a mainstay of their diet. Without these animals, the ecosystem would become unbalanced and result in an unhealthy environment for all of the animals, including people.

The AWLAs Animal Services team is trained to work with domestic pets and wildlife in distress. If you are concerned about a domestic or wild animal in the City of Alexandria, please call (703) 746-4444 or email AnimalServices@AlexandriaAnimals.org.

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Wildlife in Trouble? Experienced Team to the Rescue - Virginia Connection Newspapers

Want to get your breastfeeding journey off to a good start? Be sure to avoid these eight things that could diminish your milk supply, cause discomfort for you and your little one, or just be deemed unsafe. There are a few factors that can cause a low milk supply during breastfeeding, explainslactation consultant at Mayo Clinic, Elizabeth LaFieu.

Some of these include:

Sometimes, previous breast surgery can also affect milk production, says Elizabeth. Factors such as premature birth, pregnancy-induced high blood pressure, and poorly controlled insulin-dependent diabetes can also affect milk supply, she explains.

Foods, drinks, and herbs

Although not all foods and fluids pass through your breast milk during the digestive process, my rule of thumb is that if a food or drink affects you in any way, itll have an effect on your baby too, believesnutritionist and wellness coach, Desi Horsman. Most fresh herbs used in cooking are unlikely to cause any serious health concerns, but some may diminish milk supply if used in large amounts, says Desi. These include sage, peppermint, basil, parsley, and rosemary. If youre unsure about how a certain herb might affect your milk supply, speak to your healthcare provider.

Avoid the following herbs altogether:

Caffeine

Although sleep deprivation in the first year often calls for a good dose of caffeine to get you through the day, sadly its not ideal for breastfeeding for you or your baby. Its best to avoid coffee, tea (except certain herbal teas), chocolate, cocoa, sugary sodas, and most iced teas, says Desi. Some babies are more sensitive than others to caffeine, particularly younger babies. In fact, newborns often struggle to metabolise caffeine in coffee, which means it stays in their systems much longer, which can affect their mood and sleep patterns.

Alcohol

Breastfeeding and alcohol dont mix well, says Elizabeth. Research suggests that breastfed babies who are exposed to one drink a day might have impaired motor development and that alcohol can cause changes in sleep patterns. Also, While folklore says that drinking alcohol improves milk production, studies show that alcohol actually decreases milk production and that the presence of alcohol in breastmilk causes babies to drink about 20% less. If youre off to a special occasion and want to have a drink, Desi suggests expressing milk in advance that can be fed to your baby later without concern or waiting at least four hours before feeding.

Spicy foods

While spicy foods are generally safe for you and your baby, some studies have shown that they change the taste of breast milk and this might affect how much your baby drinks at each feed.

Allergy-inducing foods

Allergies and food sensitivities can be inherited, so its best to avoid and introduce slowly at a later stage.

Some cruciferous veggies and pulses

We know that beans, pulses, and veggies like cabbage, broccoli, onions, and cauliflower are rich in a variety of nutrients, but theyre also known to cause gas, abdominal bloating, and cramps if eaten in excess.

If your little one is suffering from colic, cramps, and digestive issues, its best to avoid these foods:

Large amounts of dried fruit, particularly prunes and apricots, can also have a similar effect.

Fish (high in mercury)

Thanks to its high omega-3 content, plus a variety of vitamins and minerals including zinc, potassium, iron, and B-vitamins, fish can form part of a healthy breastfeeding diet. However, its important to be selective about which fish you eat as some types are high in mercury. The FDA recommends that pregnant and breastfeeding moms stay away from shark, swordfish, king mackerel, and tuna. Chemicals like mercury are unsafe for human consumption and could affect your babys brain, so its best to steer clear of these types of fish.

Unwashed fruit and vegetables

Food that hasnt been safely and hygienically prepared and washed is a health hazard. Unwashed fruits and veggies can also contain harmful pesticides and chemicals. Therefore, its important to wash all fruits and vegetables thoroughly before eating them. Its also important to cook all meat and poultry thoroughly and avoid raw foods such as fish in sushi, raw eggs, or unpasteurised dairy products as these can be contaminated with bacteria such as listeria.

Certain medications

Certain medications decrease milk supply, including medications containing pseudoephedrine (Sudafed or Zyrtec D), warns Elizabeth. Your healthcare provider might also caution against certain types of hormonal contraception, at least until breastfeeding is firmly established, she says. Because the issue of breastfeeding while on certain medications is a complex one, its always important to check with your healthcare provider before taking any medication, advise breastfeeding experts from non-profit breastfeeding organisation La Leche League.

Consider asking your doctor the following important questions:

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Breastfeeding: What affects milk supply and foods to avoid - South Coast Herald