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Fed state vs. fasted training: The pros and cons for women, according to 2 top doctors – Women’s Health UK

Posted: October 4, 2022 at 2:11 am

One of the most common beliefs on fasted cardio is that by exercising on an empty stomach, youre more likely to burn fat. This is, theoretically, true. A meta-analysis of 273 people compared fasted cardio to fed cardio and found that those who did fasted cardio burned more fat, but as mentioned in our fasted cardio guide, this is purely an acute effect. In other words, you may burn more fat during fasted cardio, but it wont affect your body composition in the long run.

This has also been scientifically proven. One study compared 10 women who did fasted cardio every day for four weeks to 10 women who had a shake before exercising, and the results showed no difference in fat loss between the two groups.

Another study found that over a 24-hour period, the rate of fat burn could actually be slightly higher when training in a fed state compared to after fasting.

Now, much of what weve touched upon so far relates to fat burning, so what if thats not your goal? Well, training in a fed state could also be better for your hormones and athletic performance, particularly as women. This is something Renee McGregor, a sports dietitian, and Dr Stacy Sims, a female physiology expert and author of ROAR, are keen to set straight, so we caught up with them for everything you need to know.

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Before we go any further, were not saying you need to totally throw in the towel on fasted cardio. If done safely (which well come onto further down), there are some benefits. Its efficient, for one, and it may well be better for those of who you often feel nauseous if you eat prior to a workout (one study proved that this is more likely to occur on a full stomach).

Doing too much intense fasted cardio, however, could cause your hormones to go haywire. The source of this is an increased sensitivity to low energy availability (i.e. when you deny your body of an important fuel source) compared to that of males. Kisspeptin is a neuropeptide responsible for sex hormones and endocrine and reproductive function, Dr Sims explains.

It plays a significant role in maintaining healthy glucose levels, appetite regulation and body composition. Women have two areas of this in their hypothalamus their brain whereas men have one, so women have a greater sensitivity to changes in their energy balance. This energy balance is disrupted through fasted cardio, as your brain perceives a deficiency in nutrients. Indeed, one study found that fasting decreases the production of kisspeptin, thereby disrupting the release of estrogen and progesterone the two key female reproductive hormones.

Adding exercise into the equation exacerbates a hormonal imbalance further. Firstly, stress hormones like cortisol rise even higher, Dr Sims adds. As you keep increasing that stress with exercise, it reduces your ability to relax. Your thyroid activity is depressed, the key hormone for regulating menstrual cycles; the luteinising hormone (LH) starts to lose its daily pulse and this messes with your menstrual cycle.

Your body also starts storing more belly fat. Now youre facing disrupted menstrual cycles, higher anxiety and stress, impaired performance and often weight gain. Additionally, fasting kicks up the sympathetic (a.k.a. fight or flight) drive in women, producing more anxiety, a greater risk of depression, and impaired sleep patterns (a significant reduction to REM, Rapid Eye Movement, and SWS, Slow Wave Sleep, the two patterns responsible for mental and physical growth and reparation) which can be detrimental to your hormonal health, performance, wellbeing, and body composition.

McGregor adds that your cortisol levels are naturally highest in the morning, so by adding stress to your body and training at a high intensity without any fuel (note the use of high low-intensity fasted cardio may well be beneficial for you, more on that to come), your cortisol levels could become chronically high. Not the one.

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Its not just your hormones that could do with safeguarding, either. While some studies on fasted cardio (albeit on men) have shown that fasted cardio could be beneficial for athletic performance in endurance training (since practicing fasted cardio in the long-term can lead to chronic molecular adaptations that mean your body learns to use fat for fuel when it runs out of glucose from food), fasted cardio could be the reason youre not building strength or muscle mass.

If women train fasted, theyre more likely to tap into lean muscle as an energy source as the body is trying to conserve all fat and carbohydrate stores for critical reproductive functions, Dr Sims tells WH. Sure enough, a study on the livers of mice after intermittent fasting showed that the livers of male mice stopped producing energy storage molecules, whereas the livers of the females made use of all of their available resources, including muscle, in an effort to stock the energy necessary to maintain their reproductive capacities.

Heres the deal: Biologically, women are designed to hold onto fat and carbohydrates because, as far as evolutionary fitness is concerned, her primary purpose is to feed, nurture, and cultivate an entire other human being inside her body for nine months, Dr Sims says.

Women have to create and support another life inside their bodies. They have to provide the food, the water, and the shelter at all times and under all circumstances. If something goes terribly wrong in the outside world, that nutrient flow to the foetus could be interrupted, thus putting her evolutionary purpose at risk. So, having adequate fat stores is key to the success of the baby. This is why a female is more likely to tap into her lean muscle mass to fuel her fasted training sessions than fat stores, further compromising strength and muscle function for performance.

McGregor adds that besides strength and muscle function, the impact fasted cardio and fasted training could have on your reproductive health could also reduce your cognitive function and balance. In turn, those dreaded single-leg exercises may well seem a lot harder.

Fasted training may appear to work for the first few months, because nearly any new training technique will yield some effects in the short term, Dr Sims advises. But the long-term effects for females can be endocrine (hormonal) dysfunction, thereby increasing abdominal fat, depression and potential fat gain. The bottom line is that you should focus on fuelling yourself adequately so that youre able to cover all metabolic processes and replace the energy expended during exercise. To improve training adaptations and performance, fuelling before exercise, and recovering from exercise is critical.

Both Dr Sims and McGregor are huge proponents of training in the fed state, for both physical and mental health, but what is it? Pretty much exactly what it says on the tin; training after youve had a good feed.

The fed state is defined as the metabolic state occurring during the first few hours after ingesting food in which the body is digesting food and absorbing the nutrients, and usually refers to 2-4 hours post eating, McGregor explains.

There is a particular fed state formula you could follow to reap the biggest rewards, which well come onto further down.

By maintaining a hormonal equilibrium (i.e. everything is balanced and working in harmony with one another), McGregor wagers that training in a fed state could yield the following advantages:

This ones all about striking a balance. Eat too much and you could end up feeling like youre going to vom mid-squat. Eat too little and youll run the risk of falling victim to one or more of the above fasted cardio dangers.

In general, before a training session, its encouraged to consume between 0.5-1g of carbohydrate per Kg of body weight, McGregor advises. But this will be individual and dependent on the type and duration of exercise being performed. For example, if you weigh 60kg, youd want to consume between 30-60kg of carbs pre-workout, depending on how long youre going to be training for and the intensity of training youll be doing.

When we asked Dr Sims for her advice, she advised 15g of protein before resistance training and 15g of protein + 30g of carbs before cardio, adding that this is enough to signal to your brain that nutrition is available, but that these numbers only apply to workouts of 90 minutes or less. If youre going to be training for over 90 minutes, youll need to take fuel in to consume during your session.

Heading to your local Maccas for a side of fries probably isnt wise. Who knew? Both McGregor and Dr Sims advise that you go for something easy to digest.

McGregor adds: A banana, large glass of juice, hot cross bun, slice of toast, or one Weetabix are all great options.

That would depend on how much youre eating. If youre going in for a long sesh, McGregor advises 1-3 hours to digest your meal before exercising. If your sesh will be less than 90 minutes and youll only be having a snack before starting exercise, 10-30 minutes should do the trick.

There are two factors to consider: how long each workout is, and how often you do fasted cardio. Providing you stick to the expert advice, fasted cardio could remain a fixture in your regular routine.

Fasted cardio sessions need to be performed at what is known as your first ventilatory threshold, in order for them to be safe, McGregor tells us. This is where your breathing rate is higher than usual, but maintains an easy/recovery pace, each session lasts no more than 60 minutes, and you do them no more than twice a week.

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The negative impact comes when your sessions are of a moderate to high intensity, or you do them too often.

So, to recap, heres what you should stick to:

If your affinity with fasted cardio is less to do with goals and purely because youre not a fan of the feeling of exercising with a full belly, Dr Sims recommends consuming something as simple as a cold brew coffee with protein powder and 4oz of oat milk.

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Fed state vs. fasted training: The pros and cons for women, according to 2 top doctors - Women's Health UK

Mapped: The 3 Billion People Who Can’t Afford a Healthy Diet – Elements by Visual Capitalist

Posted: October 4, 2022 at 2:10 am

How is Aluminum Made?

Aluminum is one of our most widely-used metals, found in everything from beer cans to airplane parts.

However, the lightweight metal doesnt occur naturally, and producing it is a complex process.

The above infographics use data from the USGS, Aluminium Leader, and other sources to break down the three stages of aluminum production.

Each year, the world produces around 390 million tonnes of bauxite rock, and 85% of it is used to make aluminum.

Bauxites are rocks composed of aluminum oxides along with other minerals and are the worlds primary source of aluminum. After mining, bauxite is refined into alumina, which is then converted into aluminum.

Therefore, aluminum typically goes from ore to metal in three stages.

Bauxite is typically extracted from the ground in open-pit mines, with just three countriesAustralia, China, and Guineaaccounting for 72% of global mine production.

Australia is by far the largest bauxite producer, and its also home to the Weipa Mine, the biggest bauxite mining operation globally.

Guinea, the third-largest producer, is endowed with more than seven billion tonnes of bauxite reserves, more than any other country. Additionally, Guinea is the top exporter of bauxite globally, with 76% of its bauxite exports going to China.

After bauxite is out of the ground, it is sent to refineries across the globe to make alumina, marking the second stage of the production process.

In the 1890s, Austrian chemist Carl Josef Bayer invented a revolutionary process for extracting alumina from bauxite. Todayover 100 years latersome 90% of alumina refineries still use the Bayer process to refine bauxite.

Here are the four key steps in the Bayer process:

The impurities or red mud left behind in the alumina production process is a major environmental concern. In fact, for every tonne of alumina, refineries produce 1.2 tonnes of red mud, and there are over three billion tonnes of it stored in the world today.

China, the second-largest producer and largest importer of bauxite, supplies more than half of the worlds alumina.

Several major producers of bauxite, including Australia, Brazil, and India, are among the largest alumina producers, although none come close to China.

Alumina has applications in multiple industries, including plastics, cosmetics, and chemical production. But of course, the majority of it is shipped to smelters to make aluminum.

Alumina is converted into aluminum through electrolytic reduction. Besides alumina itself, another mineral called cryolite is key to the process, along with loads of electricity. Heres a simplified overview of how aluminum smelting works:

China dominates global aluminum production and is also the largest consumer. Its neighbor India is the second-largest producer, making only a tenth of Chinas output.

As is the case for alumina production, some of the countries that produce bauxite and alumina also produce aluminum, such as India, Australia, and Russia.

Roughly a quarter of annually produced aluminum is used by the construction industry. Another 23% goes into vehicle frames, wires, wheels, and other parts of the transportation industry. Aluminum foil, cans, and packaging also make up another major end-use with a 17% consumption share.

Aluminums widespread applications have made it one of the most valuable metal markets. In 2021, the global aluminum market was valued at around $245.7 billion, and as consumption grows, its projected to nearly double in size to $498.5 billion by 2030.

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Mapped: The 3 Billion People Who Can't Afford a Healthy Diet - Elements by Visual Capitalist

Bears are not carnivores, and they crave a healthy diet – Earth.com

Posted: October 4, 2022 at 2:10 am

A new study led by Washington State University and Texas A&M University adds to a growing collection of evidence that bears are not carnivores. The research suggests that bears are omnivores like humans even though they are fed high protein diets like carnivores while in captivity.

Bears are not carnivores in the strictest sense like a cat where they consume a high-protein diet, said study lead author Professor Charles Robbins. In zoos forever, whether its polar bears, brown bears or sloth bears, the recommendation has been to feed them as if they are high-protein carnivores. When you do that, you kill them slowly.

The WSU Bear Center is the only research institution in the United States with a captive population of grizzly bears. Professor Robbins, who founded the center, has studied bear nutrition for decades. In a previous project, he and his graduate students discovered that grizzly bears gain the most weight when they are fed a combination of protein, fats and carbohydrates.

For the latest study, the researchers set out to investigate the food preferences of captive giant pandas and sloth bears by conducting feeding studies. Under human care, sloth bears are dying up to 20 years early, and there is a lack of data on their nutritional requirements. One theory is that the bears are fed too much protein, which is causing cancer and disease.

Consumption of diets with inappropriate macronutrient profiles has been associated with increased energy expenditure, ill health, failed reproduction, and premature death. Consequently, we conducted feeding and preference trials with giant pandas and sloth bears, a termite and ant-feeding specialist, wrote the study authors.

We found that giant pandas are low-protein, high-carbohydrate omnivores, whereas sloth bears are low-protein, high-fat omnivores. The preference for low protein diets apparently occurred early in the evolution of ursids and may have been critical to their world-wide spread.

When presented with unlimited avocados, baked yams, whey and apples, the sloth bears almost exclusively preferred the fat-rich avocados. The exports said that this high-fat, low-carb diet is similar to their wild diet of termites and ants as well as their eggs and larvae.

The researchers also found that giant pandas preferred the carbohydrate-rich bamboo culm found in the woody stalks over the more protein-rich leaves. The results of the study suggest that, when given the chance, bears know what to eat to maximize their health and fitness.

Theres certainly this long-standing idea that humans with PhDs know a lot more than a sloth bear or a brown bear, said Robbins. All of these bears started evolving about 50 million years ago, and in terms of this aspect of their diet, they know more about it than we do. Were one of the first to be willing to ask the bears: What do you want to eat? What makes you feel well?

The study is published in the journal Scientific Reports.

Check us out on EarthSnap, a free app brought to you by Eric Ralls and Earth.com.

By Chrissy Sexton, Earth.com Staff Writer

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Experts Have Beef with Study Linking Depression and Vegetarian Diet – Healthline

Posted: October 4, 2022 at 2:10 am

According to a new study published this month in the Journal of Affective Disorders, vegetarians experienced depressive episodes twice as often as those who ate meat.

The Academy of Nutrition and Dietetics explains that vegetarianism is defined in various ways, with some people opting to still consume dairy and/or eggs. However, the common thread in all forms of vegetarianism is the avoidance of meat.

Vegans, on the other hand, do not eat any animal products at all, including honey.

There are many reasons that people choose to eat a meatless diet, including ethical considerations, concern for the environment, religious beliefs, and health benefits.

The survey looked at 14,216 people in Brazil between the ages of 35 to 74. A food frequency questionnaire was used to determine whether people followed a meatless diet.

A diagnostic tool called the Clinical Interview Schedule-Revised (CIS-R) was used to determine whether people had episodes of depression.

The researchers found, upon analysis of the data, that meatless diets were associated with twice the frequency of depressive episodes. Further, this association was independent of socioeconomic factors as well as lifestyle factors like smoking, alcohol intake, physical activity levels, and body mass index (BMI). The exact reason for these findings is unclear.

Mary Mosquera-Cochran, a registered dietitian at The Ohio State University Wexner Medical Center who was not a part of the study, said that due to the way the study was designed analyzing data rather than conducting a controlled experiment it cant be concluded whether a meatless diet actually does cause depression.

The researchers found that diet quality was somewhat associated with higher rates of depression, but it did not fully explain the association, said Cochran.

She further explained that the researchers hypothesized that this link might exist because people who are depressed are more likely to try dietary changes (like cutting out meat, for example) because they are hoping to feel better.

Cochran said that the study was done on Brazilian citizens, so it also may not apply to other populations.

She additionally pointed out the fact that it was only a very small percentage of people in the sample studied were actually vegetarians 82 people out of around 14,000 total.

The authors note that its currently estimated that 5-14% of Brazilians currently follow a vegetarian style diet, so this sample may not be reflective of all vegetarians in Brazil either, said Cochran.

Though the authors also note that they adjusted for factors like protein and micronutrient intake, concluding that they believe nutrient deficiencies do not explain this association, other experts disagree.

Academy of Nutrition and Dietetics spokesperson Monique Richard, said meatless diets and depression could be linked for a variety of reasons, with one being nutrient deficiencies.

Whenever an individual excludes an entire food group, in this case, protein and fat sources, and does not replace it with equally nutritionally-adequate options, it will affect a variety of systemic and physiological functions such as cognitive health, she said, noting that it is important to look deeper into the dietary patterns of these individuals to learn whether this might have been the case.

If an individual does not have an adequate intake of nutrients such as B12, omega-3 fatty acids, and protein, certain enzymes and proteins may be compromised, altering specific pathways in the body, said Richard. This could affect mood, anxiety, memory, perceived stress, sleep, etc.

As an example, she cites the amino acid tryptophan, which is needed to make serotonin, an important neurotransmitter that has been linked to mood disorders like depression.

Tryptophan is found in meat as well as oats, nuts, and seeds, explained Richard. But its important that people are educated on what foods contain it and how to consume enough to meet their own personal needs.

Other factors that would be important to assess would be if the person felt isolated or disconnected from others related to their dietary choice, said Richard. Is there a personal, religious, or moral consideration for the choice that may also be contributing to these feelings and state of mind?

Dr. Mary-Jon Ludy, Chair of the Department of Public and Allied Health and Associate Professor of Food and Nutrition at Bowling Green State University, advised that [w]ith or without meat, it is important to follow a healthy, high quality eating pattern that is rich in fruits, vegetables, whole grains, and lean protein.

Eating a variety of nutrient-dense foods as well as limiting added sugars, solid fats, and sodium is key, she said.

According to Samantha Coogan, Program Director of the Didactic Program in Nutrition and Dietetics at the University of Nevada, Las Vegas, the main vitamins and minerals of concern when it comes to depression are the B vitamins, zinc, magnesium, and selenium.

Vitamin B12, in particular, is only found in animal products, said Coogan. However, it, along with other B complex vitamins, are responsible for mood regulation and brain function.

B vitamins can be found in fortified breakfast cereals, and B12 in fish, eggs, meat, and milk products, she said. Additionally, most people who dont eat meat will need to take a B12 supplement.

She further notes that a B complex supplement may be a better option since youll get the amount of B12 that you need along with the other B vitamins.

Zinc may play a role in endocrine pathways that may lead to increased levels of cortisol, and the regulation of neurotransmission as a potential mechanism of action, so a deficiency could disrupt usual neurotransmitter firing/signaling to other areas of the body, such as elevating the expression of the hippocampus and decreasing cortisol, explained Coogan.

She noted that zinc is mainly found in red meat, crab, and oysters, making it difficult for a vegan or vegetarian to get enough. However, it can also be found in nuts, whole grains, fortified cereals, and dairy products.

Coogan further explained that magnesium is responsible for the activation of more than 300 enzyme systems that play important roles in brain function.

Low magnesium can lead to inflammation, dysregulation of oxidative pathways possibly inducing oxidative stress, and may dysregulate the release of serotonin, dopamine, noradrenaline, and sleep cycles (i.e. interrupting sleep/insomnia), she said.

But, when it comes to getting enough magnesium, plant eaters are in luck, according to Coogan. This important mineral is found mostly in plant-based foods, including leafy greens, legumes, nuts, seeds, and whole grains.

Lastly, selenium deficiency can cause thyroid dysfunction, inflammation, oxidative stress, and dysregulation of important mood regulators like serotonin, dopamine, and noradrenaline.

Selenium is primarily found in seafood, poultry, meat, eggs, and fish, said Coogan. However, it can also be found in bread and grains.

Ludy concluded by stating, If in doubt, meeting with a registered dietitian nutritionist (RDN) can be a great resource for planning a well-balanced diet.

The Academy of Nutrition and Dietetics maintains a database of RDNs on its website, or you can ask your primary care provider for a referral.

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Experts Have Beef with Study Linking Depression and Vegetarian Diet - Healthline

Have You Seen This? Puppy takes on fierce enemy Diet Coke – KSL.com

Posted: October 4, 2022 at 2:10 am

Gary, an 8-week-old puppy in California, fights a Diet Coke can in his front yard. (Lois Gray via Twitter)

Estimated read time: 1-2 minutes

THE FRONT YARD Utah is known for its love of soda. From Swig to Sodalicious, it's easy to get your hands on a "dirty" Diet Coke a Diet Coke with coconut syrup, a lime and a splash of half and half.

Some Utahns have even started making their dirty Diet Cokes at home, splurging on pebble ice machines and ordering the syrups for themselves.

From time to time usually around Jan. 1 people have made a goal to steer away from the bubbly drink with different levels of success. One puppy in California decided to battle against soda just like those goal-oriented Utahns. But was it successful?

Gary, our 8 week old terrier foster puppy, takes on this innocent Diet Coke can in a fierce battle. It's the intersection of @darth and @jenntakahashi content, basically.

Spoiler: The pup wins. pic.twitter.com/Iqq2Cl9uMw

Gary, an 8-week-old dog, spotted a can of Diet Coke near his house and the battle commenced. After attempting and failing to fit the can in his mouth and defeat it by sheer force, Gary had to try a new strategy scaring it to death with his fierce bark.

Is this a case of a dog's bark being worse than its bite? I'm not sure. While Gary's owner thought Gary won, the can seems pretty intact to me.

Gary's unconquerable puppy spirit still remains after the battle, so for now we will say he was victorious. And for those of us still battling against Diet Coke, we can take inspiration from Gary's no-quit attitude. If the first strategy doesn't work, there's probably another way!

Lisi Merkley is a news producer for KSL.com. Prior to joining KSL in May 2021, she was editor in chief of The Daily Universe at Brigham Young University, where she graduated with a bachelor's degree in communications and Spanish.

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5 Fruits To Add To Your Diet To Stay Hydrated – NDTV Food

Posted: October 4, 2022 at 2:10 am

Hydration is one of the main aspects of being healthy and fit. But we must all agree, if there is one thing we take for granted, is drinking enough water. Water is certainly the elixir of life, yet we neglect to have sufficient water.

Lack of hydration can lead to various health issues such as headache, fatigue, low blood pressure, skin concerns, and many more. A well-hydrated body helps all the organs to function properly and also aids in releasing toxins from the body. So, consuming water is extremely important and beneficial for health.

Well, if you are someone who is not a conscious water drinker, then we have got a solution for you. You can give your body much-needed hydration through fruits as well. Fruits are not only loaded with vitamins, minerals, and enzymes but there are fruits that are high in water content that keeps the body hydrated.

Also Read:5 Quick And Easy Fruit-Based Recipes You Must Add To Your Weight Loss Diet

Apples contain almost 86% water, hence it is a great fruit to consume to add hydration to your body. Apples are not just delicious but consuming them regularly can help with heart health, blood sugar levels, and many more. Include apple as a part of your breakfast or munch on it as a snack, it will help you to keep your water level in check.

Watermelon is one of the most popular hydrating fruits. It contains 96% water, hence watermelon is a favorite fruit to have during summers to quench thirst. Apart from being heavy on water content, watermelons contain vitamins A and C which are essential vitamins for the body. Also, watermelons are low on calories making them the perfect snack for people who are on their weight loss journey. Watermelon smoothie can be a great breakfast option that will keep you full and also will act as the perfect alternative for water.

Containing 88% of water, papaya is another excellent source of water for the body. It also comes with the goodness of vitamins C, A, E, and antioxidants. Consumption of papaya significantly improves heart health, fights against inflammation, and aids in digestion as well. You can have a few papaya slices on their own or add some to your fruit bowl.

Oranges are filled with health benefits and one of them has to be providing hydration to the body due to its high water content. A very potent source of vitamin C and potassium, oranges are great to build a strong immune system. Oranges also aid in getting clear and bright skin. Have it as an afternoon snack or squeeze out an orange for a refreshing juice to get the maximum benefits of oranges.

Strawberries have 91% water in them. These tasty fruits have multiple health benefits. Strawberries are packed with fiber, manganese, vitamin C, and folate which are beneficial for a healthy body. Since strawberries are high in fiber they aid in digestion. It prevents inflammation as well which can further protect you from heart risks. Make a delicious strawberry smoothie or add them to your salad, and enjoy the health benefits of strawberries.

Never keep your body deprived of water. Add these hydrating fruits to your daily diet and always be hydrated.

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

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5 Fruits To Add To Your Diet To Stay Hydrated - NDTV Food

Inside JJ Watts diet and workout plan with NFL icon eating 9,000 calories a day and 90-minute workout s… – The US Sun

Posted: October 4, 2022 at 2:10 am

IN order to become a three-time NFL Defensive Player of the Year, you're going to have to make some sacrifices.

Arizona Cardinals defensive end J.J. Watt, 33, has done just that throughout his career, becoming renowned for his intense workout regime and almost obsessive dedication to his craft.

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So exactly what does it take to keep yourself in such a peak physical condition? Well, for the Wisconsin native, it means cutting out the cheese curds.

The recommended caloric intake for an average adult male is approximately 2,500 calories.

According to Sportskeeda, the average intake of an NFL player is around 5,000 calories.

Watt, meanwhile, hits 9,000 per day thanks to his semi-keto, semi-Paleo diet rich in fats such as avocados, olive oil, and bacon.

Healthy carbohydrates are then mixed in, in the form of sweet potatoes, for example.

Back in 2019, Watt told People: "Some days it can feel like all Im doing is eating.

"It's all about giving my body the tools it needs to perform at a high level."

However, when speaking to GQ, the then-Houston Texan explained that calorie counting isn't his priority.

Watt explained: "I'm not strict on my calorie count, I just pay attention to my body.

"Over the years I've learned a lot about nutrition and about myself, so its a lot more based on feel.

"I stopped putting a number on it because people were analyzing it too much."

They report that he consumes two breakfasts, lunches, and dinners on a daily basis.

According to an interview with GQ back in 2016, Watt laid out an example of his daily meals.

He begins with oatmeal with strawberries and blueberries, six eggs, and a banana and an apple.

He'll kick-off his second breakfast with another four eggs, along with two slices of wheat toast teamed with peanut butter, banana, and honey, and then another two slices of wheat toast, this time accompanied by jelly.

Moving on to his first lunch, and Watt again remains on the whole wheat train, teaming pasta with three chicken breasts, Italian dressing, and a side of broccoli.

His second helping of lunch can include yet more chicken breasts, alongside mashed sweet potatoes, and steamed carrots.

To finish off the day, Watt adds to his whole wheat intake with more pasta, lamb chops, and grilled asparagus.

His second dinner, and final meal of the day, consists of, you guessed it, whole wheat pasta, steamed broccoli, and a filet.

Watt has spoken about how his workout regime has had to change multiple times over the years - especially thanks to his growing injury history.

But that doesn't mean he takes it easy.

According to Sportskeeda, Watt wakes up between 5 and 6 am, and starts his day with a 30 to 40 minute warm up. This is supposedly performed barefoot to help promote "balance and ankle stability."

One of the primary aims of this session is to make sure his core is sufficiently prepared before moving onto weight based exercises.

His warm ups reportedly consist of planks, glute extensions, side planks with a raised leg, lateral leg walks with bands, bird-dogs, and dead-bugs.

Watt's session also entails glute and low ab work, "with an emphasis on the groin and pelvic floor strength and stability."

The five-time First-Team All-Pro works out for around 90 minutes per day, and consists of free weights, functional training, conditioning, footwork drills, and resistance band exercises.

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Inside JJ Watts diet and workout plan with NFL icon eating 9,000 calories a day and 90-minute workout s... - The US Sun

4 Indian Ingredients To Include In The Diet Of Children To Ensure Growth And Health – NDTV Food

Posted: October 4, 2022 at 2:10 am

Getting children to eat a balanced and healthy diet is a challenge for most parents. From limited food preferences, developing tastes and tantrums to being plain restless, there are several reasons why children struggle to finish a plate of healthy food.

While the basics of a healthy diet remain the same for all age groups - eat mostly fruits and vegetables, followed by carbohydrates such as whole grains, then dairy and fats - children need more calcium for their growing bones, protein for increasing muscle mass and antioxidants to enhance their immunity. Children grow about 2.5 inches (6 to 7 centimetres) each year and gain about 2-3 kg per year until puberty starts, which means they need plenty of nutrition.

Also Read:11 Best Healthy Recipes | Easy Healthy Recipes

Prakriti Poddar, spokesperson, RoundGlass Living, recommends four Indian ingredients that can give your child the extra edge to grow and live with health and happiness. As a mother of three young children, she is more than familiar with the challenges of getting children to eat healthy and how their diet can be optimized to provide adequate nutrition. Include these ingredients in their regular diet and see your little one bloom into a healthy young adult.

This bright-coloured sour fruit grows mainly in the Western Ghats, and is a rich source of vitamins, minerals, and other nutrients with anti-inflammatory properties and even anti-cancer activity. The fruit is packed with anthocyanins, antioxidants that give it its rich colour and anti-inflammatory properties. It helps in boosting the immunity of children and keeps their gut healthy.

How to use: Consume it in form of a juice prepared by soaking kokum overnight and then extracting its juice. Add kokum to curries and dals for a dash of sourness and health.

This unique ingredient looks like ginger, tastes like raw mango and belongs to the turmeric family. It is a rich source of antioxidants and nutrients and is used in traditional medicinal systems as an appetizer, anti-pyretic, emollient, expectorant and laxative. This means it can help with common health challenges faced by growing children, such as frequent coughs and colds as well as constipation. Called aamba haldi in Hindi, mango ginger also has anti-inflammatory properties that help in healing skin injuries and skin diseases.

How to use: Mango ginger is mostly used as a pickle. Its juliennes can be added to soups and salads or used to prepare the salad dressing. Or prepare a chutney using mango ginger and other complimentary ingredients.

This flowering plant from the mint family is an integral part of Indian culture and holds religious and culinary significance for many communities. But its nutritional properties make it an essential ingredient to include in the diet of children. For instance, tulsi contains powerful nutrients like vitamin C that help boost the immune system of children. Eugenol, an antioxidant, helps fight skin disorders such as acne that frequently affect adolescents. It also helps in reducing cold and congestion in the chest. Its anti-inflammatory properties make it a soothing ingredient for the seasonal fevers that commonly afflict children.

How to use: Add some leaves to boiling water to make herbal tea and offer it to your child daily to help maintain immunity. Rub tulsi oil on the skin of your child to keep her safe from mosquito bites when she goes out to play.

This relatively less-known root grows in the Himalayan region, as well as in coastal areas. It has many skin-healing properties that can be handy for managing teen acne and other skin disorders. It has blood-purifying properties that can prevent the appearance of pimples. In addition, it could potentially also be used to manage blood sugar in children with co-morbidities.

How to use: Dried roots can be brewed in hot water to make herbal tea which can be consumed as per requirement. Your child may initially find its herb.

Author Bio:Prakriti Poddar is Global Head, Mental Health and Wellbeing, RoundGlass, a global Wholistic Wellbeing organisation where she is actively involved in creating an integrated platform for Wholistic Wellbeing.

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

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4 Indian Ingredients To Include In The Diet Of Children To Ensure Growth And Health - NDTV Food

America, you’re fat. Here are 3 reasons why and what can we do to lose weight – Courier Journal

Posted: October 4, 2022 at 2:09 am

Bryant Stamford| Special to the Courier Journal

There is no delicate way to put it. Americans are fat and getting fatter every year.

Currently, 38% of men and 41% of women are obese, numbers that have doubled over the past three decades, and worse, the number of fat children and teens has tripled. But, why are we so fat?

The simple explanation is that we eat more calories than we burn each day, leading to an excess of calories in the body that are converted to fat and stored.

An argument can be made that this is not entirely our fault as we have fallen victim to lifestyle trends that sneaked up on us, and this is especially true for our children. For example, consider the role of our school systems. Kids expend fewer calories each day because of a reduction in physical education classes and recess, and less participation in organized sports. In addition, to boost revenue, many school systems have contracts with soft drink and fast-food companies, encouraging unhealthy and fat-promoting eating practices at school.

Add to all this the fact that at home, kids are playing video games or engaging in social media, instead of going outside to play. And, of course, adults move less as well, with space-age appliances, multiple car families, and too much TV, plus working more to pay for the high cost of living.

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Other behind-the-scenes trends have been operating as well, including high fructose corn syrup resulting in more calorically dense soft drinks, snacks and convenience foods. The fast-food industry also was hard at work contributing to American fatness. First was the introduction of "value meals," which combined sugary soft drinks with high-fat French fries and burgers. Soft drinks cause a big insulin response while fries and burgers provide lots of dietary fat calories. Insulin not only regulates blood sugar, but it also promotes the conversion of excess calories into body fat.

Another problem with fast food was the introduction of "supersizing" as the portion of French fries was greatly increased, tripling the number of calories per serving.

At the same time, busy Americans had less time to cook wholesome meals at home, and the frequency of eating out doubled in recent years. Eating out typically results in eating more than you do at home. Not only is volume increased, but restaurants need to appeal to our taste buds to draw us in, which means more emphasis on fat and sugar.

So, what can we do about it?

The American lifestyle combined with our genetic inheritance is the perfect storm when it comes to promoting body fatness. Genetically, we are programmed to survive, and in order to survive, we must have an ongoing supply of energy. No problem, right?

Certainly not in today's society with a fast-food restaurant on every corner. Unfortunately, our genes don't take into account our current ready availability of food. On the contrary, we evolved from early man when eating was unpredictable, and that fact combined with our drive to survive has shaped our behavior in a number of ways, starting with hunger, our strongest drive.

If we are denied food for a prolonged period, the hunger drive is so strong we will do almost anything to assuage it. For example, early man had to be driven hard by hunger every day to put forth the extreme effort required to procure food to feed a family. Now, fast forward to today and imagine being hungry and walking into a fast-food restaurant. Compared to early man, there's no effort involved in getting food, plus there are no limits. As a result, we regularly overeat far more than the body needs.

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Worse, it feels natural, and it is.

When our ancestors selected foods to eat, their choices were limited. If they ate meat, it was wild game, lean and tough and low in fat and calories. The things they could gather or grow, nuts, roots, fruits and vegetables, also were very low in calories. That means they had to eat a lot in order to take in enough energy to survive. This combined with the strong hunger drive and the unreliability of food, caused them to eat as much as possible any time they had the chance.

Fast forward to today, and it's no wonder we find ourselves eating large portions and seeking out all-you-can-eat restaurants. In fact, lack of portion control is a huge factor in obesity, especially with high-calorie foods. Sound familiar?

Sure, because it feels natural, and it is.

When we consume too many calories, our bodies are programmed to take the excess energy and store it in the form of body fat. This, too, makes sense to the body, because carrying around a bunch of extra stored energy in the form of fat takes some of the pressure off needing to consistently find and consume calories in order to survive. If you can't eat for a while, a common occurrence for our ancestors, you can simply tap into the energy you have stored as fat.

This is why your body loves every ounce of fat you have on you, and it always wants more, because more fat means more energy and more energy boosts the odds of survival or, at least it did way back then. Today all this excess fat is killing us, and the fact that our body loves fat helps explains why it is so reluctant to shed fat and keep it off.

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The bottom line is the deck is stacked against us when it comes to weight management. Our lifestyle combined with our genetic programming conspire to make us fat. Ironically, it all feels quite natural, and it is. This doesnt mean its impossible to buck the odds. Not at all. But it takes considerable dedication and effort, plus you cannot let your guard down.

Let me add that the worst mistake you can make is to allow yourself to gain body fat with the thought that you will take it off later. Its much easier to prevent gaining fat than it is to lose it.

Reach Bryant Stamford, a professor of kinesiology and integrative physiology at Hanover College, at stamford@hanover.edu.

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America, you're fat. Here are 3 reasons why and what can we do to lose weight - Courier Journal

‘There’s no way that patients are going to be able to afford that.’ Why aren’t new drugs that can help you lose weight more widely used? – Morningstar

Posted: October 4, 2022 at 2:09 am

Jaimy Lee

A decades-old law is keeping older adults in the U.S. from trying new weight-management therapies like Wegovy -- and drug companies are paying millions of dollars to try to get it changed.

A pair of new drugs offer something many Americans desperately want: a way to lose weight.

In clinical trials, Novo Nordisk's Wegovy helped adults lose about 15% of their body weight. The drug, which received approval from the U.S. Food and Drug Administration last year, had such a successful launch that it's now in short supply. Eli Lilly's (LLY) tirzepatide, meanwhile, is still in clinical trials, but data from a Phase 3 trial showed that people taking the drug lost up to 22% of their body weight.

For the roughly 42% of Americans who are obese, these results are nothing short of a miracle.

Wall Street is thrilled, predicting a global market for the drugs as big as $54 billion by 2030. And physicians feel they finally have a new treatment option for their patients. "I was prescribing Wegovy almost as fast as I could," said Elizabeth Fryoux, a physician who practices obesity medicine at the University of Mississippi Medical Center.

And there is more research coming: Lilly and Novo are also running studies to figure out if the same drugs can reduce the risk of death or improve outcomes for conditions like high blood pressure and stroke that often go hand in hand with obesity.

But there are roadblocks to getting these therapies to patients who need them. Late last year, Wegovy ran into supply issues brought on by a combination of high demand and production issues involving the syringes used in the pens that inject the medication. The issues are expected to resolve sometime beforethe end of the year. The stigma surrounding obesity, meanwhile, may be discouraging insurers and policymakers from covering these drugs.

The drugs developed by Novo and Lilly to treat obesity have both been approved, in different formulations, to treat Type 2 diabetes. Those therapies -- Novo's Ozempic and Lilly's Mounjaro, which got FDA approval in May -- are covered by Medicare, the federal health-insurance program for older adults and people with disabilities. Medicare doesn't cover Wegovy or other FDA-approved weight-management therapies, including Vivus' Qsymia.

"If we have a drug that is Wegovy that is for weight loss, and it's not covered, but we have a drug that is Ozempic, and it's for diabetes, the exact same drug is covered," said Holly Lofton, a physician who works in obesity medicine at NYU Langone Health in New York City. "There's not a drug issue. There's a 'we don't want to treat this patient' issue. That comes from stigma or discrimination or lack of knowledge about obesity as a condition."

A decades-old law prohibits Medicare from covering prescription drugs to treat weight gain or weight loss. That means the roughly 49 million people in the U.S. who get their prescription drug coverage from Medicare would have to spend more than $1,300 a month for a Wegovy prescription, putting access far out of reach for many. Even for people with private health insurance, these drugs may not be covered. Less than 10% of people have commercial health insurance that covers weight-management therapies like Wegovy.

But an aggressive lobbying push in Washington and quiet support in different parts of the Biden administration indicate that the longstanding rule is being reconsidered. The House Appropriations Committee in June described Medicare coverage for obesity drugs as a "matter of health equity." The Office of Personnel Management, the federal government's human resources department, this year reiterated that obesity drugs can't be excluded from insurance plans for federal workers. "The bottom line is that we follow the science and, in this instance, the science is telling us that we should recommend uptake of anti-obesity drugs more strongly than we did previously," an OPM spokesperson told MarketWatch.

This line of thinking suggests that "additional federal coverage may not be far behind," said UBS analyst Colin Bristow.

Ted Kyle runs ConscienHealth, an obesity advocacy organization. "That momentum comes from people having a better understanding of what we're dealing with," he said. "Ten years ago, policymakers would come out and say, 'Fat people need to eat less and move more.'"

A vanity drug or an outdated policy?

Until recently, the medical community often blamed obesity on a lack of willpower or a mismatch between calories consumed and calories burned. The American Medical Association now considers obesity a disease, and doctors describe patients as having overweight or obesity, not as being overweight and obese, and refer to weight management, not weight loss.

But that shift in thinking is still relatively new -- the American Board of Obesity Medicine, which certifies physicians who work in this field, was set up in 2011 -- and challenges remain. A story published last spring in The New York Times reported that a health insurer had declined to cover Wegovy for a patient on the grounds that it's a "vanity drug."

"That feels so stigmatizing," said Diana Thiara, medical director of the University of California San Francisco's weight management program.

The Medicare ban on covering weight-loss drugs, which was part of the implementation of the Medicare Part D program in 2003, likely results from that same stigma. It also followed the fenfluramine phentermine ("fen-phen") crisis of the late 1990s, in which the stimulants fenfluramine and dexfenfluramine, prescribed for short-term use for weight loss, were pulled from the market when it was discovered they could cause heart-valve damage that in some cases resulted in death.

The newest class of weight-management drugs -- as well as therapies like Qsymia and Currax Pharmaceuticals' Contrave, which were approved about a decade ago -- are not stimulants. Wegovy, which is the first new weight-management drug to have been approved since 2014, is a glucagon-like peptide-1 (GLP-1) agonist, while tirzepatide is a GIP (glucose-dependent insulinotropic polypeptide) and GLP-1 receptor agonist. When paired with physical activity and calorie reduction, they help slow digestion and increase the release of insulin so that patients end up feeling full faster and for longer.

"These actually are now very physiologic," Lofton said. "Most of them [are] hormones that we're giving people to adjust their gut and brain pathways to send different messages about hunger and fullness and desire to eat."

Medicare does pay for bariatric surgery and behavioral weight-loss therapy. Over the years, legislative fixes to the medication ban have been proposed, including the Treat and Reduce Obesity Act, which has been introduced several times over the past decade, most recently in March of 2021. Lilly and Novo are both lobbying to change the Medicare language, and physicians, including NYU's Lofton, have also been calling on lawmakers to do so.

So far, those efforts have not been successful.

"Medicare is behind the times, and it's hampered by its own outdated policies," said Dorothea Vafiadis, director of the National Council on Aging's Center for Healthy Aging. "If you look at the CMS stated commitment, they are designed to close gaps in healthcare access, quality, and outcomes for underserved populations. And this really kind of flies in the face of that commitment."

The National Council on Aging, along with obesity advocacy organizations such as the Obesity Action Coalition, receive funding from the drug companies that market or are developing weight-management therapies. So do Kyle and Lofton, among other physicians and advocates. These financial relationships, though common in U.S. medicine and public policy, also underscore the billions of dollars in sales that may be at stake for Lilly and Novo.

A $54 billion market

Companies are racing not only to develop the most effective weight-management drug but to market the one that can best improve outcomes for obese patients beyond losing weight.

Novo expects to have the first batch of data from its Phase 3 clinical trial -- which will show whether Wegovy can reduce the risk of heart disease and stroke -- by mid-2023, according to a spokesperson. (The company also makes Saxenda, an older weight-management drug that's been shown to reduce body weight by about 5%.) Lilly, which is expected to soon file for FDA approval of tirzepatide as a weight-management therapy, also plans to launch a Phase 3 trial later this year to evaluate whether its drug can reduce morbidity and mortality.

If either study shows positive results, it could change the conversation with insurers and employers, because the value of an individual patient taking one of these medications will then be twofold. Not only will patients lose weight, but their comorbidities may improve, possibly averting costly medical care down the line.

Morgan Stanley predicts an obesity-drug market as large as $54 billion by 2030. UBS predicts $25 billion in peak sales for tirzepatide, which would make it "one of the bestselling drugs in history," according to the bank's analysts. SVB Securities puts peak sales expectations for tirzepatide, taking into account its potential use for both diabetes and obesity, a little lower, at roughly $21 billion. For context, Humira, AbbVie's rheumatoid-arthritis drug, is the world's top-selling drug, generating $20.7 billion in annual sales in 2021.

"Historically, [insurance] payers viewed obesity drugs like they did Botox for wrinkles. They viewed it as something that was a cosmetic drug that should not be covered by insurance," said David Risinger, an SVB analyst. "There needs to be a rethinking of coverage when there are drugs that offer transformational health benefits for a disease, even if it's common."

If that's the case, think of these drugs less like Botox and more like a new knee.

(MORE TO FOLLOW) Dow Jones Newswires

10-03-22 1649ET

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'There's no way that patients are going to be able to afford that.' Why aren't new drugs that can help you lose weight more widely used? - Morningstar


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