Losing weight is a difficult task at the best of times. Limiting your calorie intake, restricting the types of food you eat and trying to stay focused on your end goals can all seem impossible at times. But while weight loss in itself is difficult, experts have suggested that there could be a reason why some people are finding it more difficult than others.

Experts at the University of Aberdeen have conducted a review examining the effect eating at different times of the day can have on the body and losing weight.

Those working night shifts who are struggling to lose weight might have a valid reason as to why theyre finding it more difficult compared to a person working 9am to 5pm.

Some research suggests that humans use calories more efficiently when they are consumed in the morning rather than in the evening.

The reason for this could be humans circadian rhythm.

READ MORE:Michael Mosley diet: Doctor explains 'Way of Life' weight loss plan

A circadian rhythm is the internal process that regulates a humans sleep-wake cycle which repeats around every 24 hours.

Writing in The Conversation, personal chair in nutrition Alex Johnstone and honorary research fellow Leonie Ruddick-Collins explained that the circadian rhythm makes people feel tired at night, alert in the day and regulates when people digest, metabolise their food.

It can also secrete certain hormones based on what people eat, physical activity and the time of day.

They added: "Based on these studies, it was clear that our bodies do indeed prefer us to eat during daylight hours in sync with our natural circadian rhythm.

Most of the studies showed that intentional circadian rhythm disruption and night eating both caused changes to many important hormones that regulate appetite, energy expenditure and glucose regulation (resulting in changes in the levels of circulating insulin, leptin, cortisol and other appetite hormones in the blood).

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"Changes to these hormones could theoretically increase appetite while decreasing energy levels, leading to more calories eaten but fewer burned throughout the day.

"This could potentially lead to weight gain, but more research on this effect in humans is needed."

Ruddick-Collins and Johnstone also suggest that people eating their calories in the morning may lose more weight.

Other experts have reportedly said you should avoid eating after 7pm.

However, the experts did say that there could be other ways to lose weight successfully.

They said that other studies suggest that eating most your calories earlier in the day is not always the best way.

Ruddick-Collins and Johnstone said that intermittent fasting or time-restricted feeding could be a good way to lose right.

Intermittent fasting is when people restrict when they eat.

Some diets that work on this method include the 16/8 method which involves fasting every day for 14-16 hours and eating only between eight and ten hours a day.

Another popular method is the 5:2 diet which involves eating normally for five days and then fasting (eating 500/600 calories) for two days.

They said that this is a successful weight to lose weight as people have less time to eat food.

The experts added: Research shows this appears to support weight loss predominantly through reducing calorie intake, likely because theres less time to eat.

Intermittent fasting may also reinforce the natural circadian rhythm by stopping late-night eating.

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Weight loss: How when you eat not what you eat could be key to losing weight - experts - Express

Mr. Umansky, the Cleveland chef, looks to Asia, specifically Japan, for his vegetable charcuterie, including the jerky sticks made from burdock root. He smokes the root at 190 degrees over shagbark hickory in a commercial smoker for one hour just long enough to remove the rawness, but briefly enough to leave it al dente.

Next, he cures it for a week with pastrami spices, which in addition to the usual pepper, coriander, garlic and onion, include umami-rich mushroom powder, cocoa and coffee. Now the fun part, Mr. Umansky said. By fun, he means dusting the burdock with koji spores and letting it ripen in a warm, moist curing chamber for 36 hours.

(Mr. Umansky is a self-described mold geek. He once delivered an entire TED Talk on koji, and in May published a book called Koji Alchemy: Rediscovering the Magic of Mold-Based Fermentation, about the mold spore used to transform rice into sake and soybeans into miso and soy sauce. The book, seemingly aimed at a niche audience, has sold more than 10,000 copies.)

But the burdock doesnt become a meat stick until it is hung in a food dehydrator for three to five days, losing half of its original weight.

The end product looks like the sort of naturally fermented sausage youd find at a European farmers market: Its shriveled skin has a delicate dusting of white mold; the casing is snappy, and the interior softly crunchy. The flavor is spicy, peppery, smoky and meaty a bold reimagining of German landjger.

Vegetable charcuterie is complicated, Mr. Umansky said. To get the cure to penetrate the vegetable, first you have to soften it by smoking. But soften the cell structure too much, and the vegetable collapses. Smoke it too hot or too long, and you close the pores and dry it out. The texture definitely affects the flavor.

This brings us to the one essential ingredient in virtually all plant-based charcuterie: wood smoke.

Read more:
Charcuterie With All of the Smoke but None of the Meat - The New York Times

BULAWAYO, Zimbabwe, Aug 24 2020 (IPS) - Oluwaseun Sangoleyes son developed rickets after rejecting baby formula. So she started a business to make natural baby cereal from locally-sourced ingredients in Nigeria.

My personal experience opened me up to the dearth of nutrient dense, affordable meal solutions for infants and young children, Sangoleye told IPS. Baby Grubz products are targeted at low and middle-income women with children aged six months to three years.

Sangoleye is one of a small but growing number of women who are heading up agribusinesses in Africa, some of which are producing innovative products to combat malnutrition.

While there are no conclusive figures on the number of women participating in agribusinesses across the continent, the African Women in Agribusiness Network (AWAN) states it works in 42 African countries, linking 1,600 womens networks in different sectors.

In the State of Food Security and Nutrition in the World report, the Food and Agriculture Organisation of the United Nations (FAO) says healthy diets, including fruits; vegetables and protein-rich foods cost more than $1.90 a day the global poverty threshold. Estimates show than more than three billion people cannot afford a healthy diet and in sub-Saharan Africa and Asia, 57 percent of the population is affected.Since opening Shais Foods in 2014, Mirriam Nalomba has sought to transform grain-based mono-diets in Zambia by offering baby cereals from millet, sorghum, cassava, soya bean and Vitamin A orange maize.

We cannot use imported foods to combat malnutrition; locally-grown crops will produce nutritious foods, Nalomba told IPS.

The Food Sustainability Index (FSI) developed by the Economist Intelligence Unit and the Barilla Centre for Food and Nutrition (BCFN), shows that Zambia has high prevalence of malnutrition and stunting for children under five years of age as scored under nutritional challenges, one of the three pillars of the FSI.

Chronic malnutrition affects 39 percent of children under five years in Zambia, according to the FAO.Nalombas business model of using locally-grown crops has proved foresightful as COVID-19 lockdowns have disrupted markets across the continent. But she lamented that COVID-19 restrictions have affected her plans of expanding her market. Nalomba has started selling her products online.

Sangoleye told IPS that while the COVID-19 pandemic has made it difficult to access quality raw materials, she had gained more customers during the lockdown. Its also led her to start innovating in other areas of packaging.

One of our distributors shared an emotional story of how three women bought a jar of Grubz and shared it into three equal parts for their babies to augment their breast milk, Sangoleye said.

This has challenged us to start looking into the production of smaller packs that are more affordable and guarantees food safety for the children with compliance to physical distancing.

The COVID-19 pandemic has led to a 10 percent decrease in sales for Sanavita, a Tanzanian social enterprise, which supports more than 1,000 smallholder farmers growing Orange Fleshed Sweetpotato (OFSP), pro vitamin A maize, and iron and zinc-fortified beans, which are processed into nutritious flours.

Sanavita sells about 1,000 kg of flour each month and estimates that it has about 10,000 customers.

We are aiming to end hidden hunger in Tanzania and this means growth for us, Sanavita founder Jolenta Joseph told IPS. In October, the FAO listed Tanzania as one of the African countries to be hardest-hit by adverse weather in the coming years. The low-income country is currently listed by the U.N. agency as not having achieved its hunger target of halving the proportion of the chronically undernourished with lack of progress of deterioration.

Malnutrition on the rise but COVID-19 will make it worse

The COVID-19 pandemic has highlighted the fragility of current food systems and has amplified poverty, inequalities and food insecurity, according to the BCFN, which has outlined 10 bold interdisciplinary actions for the transformation of food systems.

In an earlier interview with IPS, Dr. Marta Antonelli, head of research at BCFN, and Katarzyna Dembska, a researcher at BCFN, said the COVID-19 pandemic has reduced the ability of those who are food insecure to buy food. As a result there is a risk in the decline of dietary quality as a result of compromise employment and the revocation of schemes such as school deeding programmes and shock as a result of the breakdown of food markets.

COVID-19 has impacted on food systems, increased food prices have a direct impact on the quality of diets, preventing access to fresh fruits and vegetables as well as dairy, meat and fish as a result of people failing to reach wholesale and retail markets, the researchers said.

Debisi Araba, a public policy and strategy specialist and managing director at the Alliance for a Green Revolution Forum (AGRF), told IPS humanity has been innovating for a long time to ensure people are nourished. It is important to promote agriculture innovation in technologies, processes, programmes and systems in private enterprise and public policy.

With the current COVID-19 crisis, health and nutrition is suffering from multiple shocks, Lawrence Haddad, executive director of Global Alliance for Improved Nutrition (GAIN), told IPS.

SMEs across Africa and Asia are vital in the pandemic response but their ability to operate is being put under increasing strain, Haddad said, adding that SMEs need continued support and investment to adapt and innovate.

Investing in agriculture innovation

But COVID-19 has not been the only obstacle to the growth of these women-led agribusinesses.

Amandla Ooko-Ombaka, economist and associate partner at global management firm McKinsey, told IPS that women face a combination of challenges in starting and running an agribusiness because of their disproportionate access to information and technology to access agronomic advice and payments. She added that women consistently have less access to capital to increase their productivity and are 50 percent less likely than men to own their land.

In sub-Saharan Africa, women constitute the highest average agriculture labour force participation rate in the world of more than 50 percent in many countries, especially in West Africa, according to the FAO.

Food systems worldwide are decades behind other sectors in adopting digital technology and innovation, Ooko-Ombaka added.

The growth of mobile access has been an important unlock for innovation in African agriculture for most of our countries 70-90 percent of land is held by smallholder farmers. If we cannot reach them, the impact in the sector is muted, Ooko-Ombaka told IPS via e-mail.

Ooko-Ombaka said in sub-Saharan Africa about 400 digital agriculture solutions have come to market 60 percent of which came to market only in the last two years serving user needs, including financial services, market linkages, supply chain management, advisory and information and business intelligence.

An analysis by McKinsey notes that the COVID-19 crisis has disrupted food systems in Africa but continues to open the gap for innovation.

Ooko-Ombaka says the agriculture value chain can benefit from innovation, particularly in the COVID-19 era where profound shifts are projected around marketplaces, making it critical for farmers to have access to markets.

With restrictions on movement, interacting with farmers and value-chain partners digitally may become more important, Ooko-Ombaka said, predicting that food-distribution chains, particularly in urban areas, are very likely to become more digitised.

Farmers may increasingly seek e-advice, digital savings products, or access to government subsidies that might be offered through digital wallets, she said adding that agricultural players can explore digital services, including marketing, extension to farmers, financial products and supply chain tracking.

Determination and perseverance needed

Despite the obstacles the women are positive and committed to their work.

It is not easy running a woman-led business, but hard work, passion, commitment and the ability to plan and set priorities are keys for success, Sanavita founder Joseph said.

Maame Akua Manful, founder of a Ghanaian social enterprise Fieldswhite Co. Ltd, which makes OFSP yoghurt, concurs that running a woman-led agribusiness comes with a lot of sacrifice and spontaneous decision-making.

It is not easy learning how to manage a team of men and communicate in a way that they would understand, but I feel that with determination and perseverance every woman can bring out that entrepreneurial ability in her to make things work, she told IPS.

Read more here:
How Women-led Agribusinesses are Boosting Nutrition in Africa - World - ReliefWeb

Written by Jayashree Narayanan | Pune | Updated: August 24, 2020 9:10:39 pmVirat Kohli and Anushka Sharma recently shared the inspiring fitness videos of Tripat Singh. Know more about the 75-year-old on a vegan diet. (Source: Tripat Singh/Instagram; designed by Gargi Singh)

Recently cricketer-actor couple Virat Kohli and Anushka Sharma took to Instagram and shared snippets of a septuagenarian working out on his terrace. Calling him inspirational and motivational, the couple said they admired the man for lifting weights while being on a vegan diet. Hats off sir. This is so motivational and inspirational. And on a vegan diet. God bless you with more strength, wrote Virat.

Check out the post below:

Indianexpress.com reached out to Tripat Singh, the 75-year-old Insta-famous fitness enthusiast who took to a vegan diet around two years ago. I had seen my father suffer from diabetes. Since I had seen him from close quarters, I always wanted to be fit and healthy. I used to wrestle in 1965-67 in Jalandhar, and we used to do 500 push-ups in one go. The strength I built then has stayed with me even after all these years, said Singh, who now looks after his familys readymade clothing shop in Chandigarh.

But Singh had not worked out for over 40 years as he was busy with work, family, and children. It was only in 1999 after his wife passed away and he moved to Chandigarh from New Delhi that he realised he had started to put on weight around his stomach. Relatives started reminding me how fit I used to be back in the day, and how I was putting on weight now. I finally resumed running and walking around 2004-05, said Singh, who now stays with his two sons and their families.

But things changed after Singh decided to test his fitness level and ran a 1500 meter-marathon in 2008 in the senior citizen category. I came fifth, and that was the first motivation to try harder because I participated without any preparation. It was after that that I consciously started running 15, 20 kilometres each day, in order to prepare for next years marathon, which unfortunately got cancelled. Thats when I decided to run 10 kilometres in a Gurgaon marathon in the general category in which I came first. That was the turning point, said Singh, who now participates only in the general category.

Over the years, he has aced half marathons, full marathons within the city and outside, including one of the toughest Shimla marathons that requires altitude running and acclimatising to the cold winds in which he won gold.

ALSO READ | Watch: Hardik Pandya shows his strength by nailing jumping push-ups

Despite all this, Singh noticed how his abdomen fat wasnt decreasing much. It was in 2013 that someone suggested I join a gym. And within a year, I was able to control the fat around my waist with the help of the instructor, he said.

And then he brushed up his skills and also took on the push-up challenge in Chandigarh in 2016-17, in which he managed to do 584 push-ups in 1.5 to 2-hour time and also managed to hold 12.45 minutes plank in a plank competition. These competitions gave him recognition at the community level and motivated him to further challenge himself.

Singh wakes up at 5 am every day and does deadlifts, push-ups for 1 -2 hours. His diet includes quinoa and oats among other foods.

He gave us a glimpse into a sample diet plan that usually changes every day.

Pre-workout:2 Bananas

Post-workout: Plant-based protein 1.5 scoop

Breakfast

50g Quinoa (soaked in water)50g Oats plain30g Nuts (mixed)30g Seeds (mixed)5g Ashwagandha

Lunch

1 bowl Beans + rice boiledSalad mix

Evening snacks:Roasted chana

Dinner

Last meal at 7 pm which is mixed salad veggies + fruits

Water 4 to 5 litres a day

A vegetarian all his life, veganism was a natural progression, said Singh, once he realised that ones body can have its share of adequate nutrition from plant-based sources, and still improve stamina. Our body is so smart that it can convert food to get optimum nutrition. So, why not feed it with more nutritious food, and what better than plant-based sources. The common misconception is that vegetarian sources of protein do not provide the much-needed nine amino acids. But the way out is a combination of two or more vegetarian sources of protein to make the required nine amino acids. For instance, rajma rice is a good source of protein and is a complete protein in itself, mentioned Singh.

Ask him what a typical cheat day for him looks like, and he says. I dont believe in cheat days. But once in a while if I want to indulge, there is nothing better than homemade sweets like besan or suji ka puda. He avoids junk food and eats nutritious ghar ka khaana, pandemic or not.

What keeps him going at an age when most would choose to retire, he said, One grows old when he has no future plans. I am young at heart and I have only recently started with Instagram, chuckled Singh, who has earned himself a fan and a follower in Kohli.

I was glad. That was encouraging and inspiring for me too. Both of them are the epitome of fitness, and Virat is also a vegan. It was kind of them to share the message, said Singh, adding, With the desire to die fit and fine, my next goal is to further the cause of fitness and inspire more people and generations.

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For Tony Sander, a packed and intense working schedule meant that he relied on an unhealthy diet to keep himself going. Over time, food, along with drinking, became a source of relief from that stress. "The food was as much of an addiction as alcohol ever was," he says in a recent episode of Brand New Me.

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Then in 2016, Tony's car came off the road while he was driving home drunk. He shattered his knee in the accident, and doctors told him that at his current weight of 429 pounds, it wasn't safe to operate on him. This, he recalls, was the wake-up call he needed, and he started to make some serious lifestyle changes, starting with cutting out alcohol and changing his diet.

"My goal from the beginning was to save my life," he says. "My health was beyond a mess, so that was just self-preservation at the beginning, and then self-preservation turned into 'my health is getting better, let's get physically fit.'"

Working with his trainer Keith, Tony has now lost a staggering 210 pounds through working out and a strict diet plan, and has also found that exercise provides a healthier, more sustainable way to handle his stress and anxiety than food or alcohol.

"It's now my stress relief, going to the gym is my 90 minutes of my solace, it's my office, it's my time," he says. "The mental transformation that I've had, to be able to make the physical changes, I've had to come to terms with who I was, what my addictions were, and how I was going to fix them. The mental changes have been bigger than the physical."

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The best advice he can offer to anybody who wants to start making changes to their lifestyle and lose weight: "Just start today. You don't have to wait for tomorrow, you don't have to have a great plan, there is a community out there that wants to help, there's people who have done it, and all they want to do is help other people do it."

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This Guy Explains How Beating Addiction Helped Him Lose 210 Pounds and Get Jacked - Men's Health

Kelly Osbournes secret to weight loss success was a vegan diet and intermittent fasting but it turns out there is more to the story, as Osbourne revealed on a podcast. The 35-year-old entertainment personality said that she kickstarted her weight loss journey with gastric sleeve surgery two years ago.

Osbourne appeared on Dax Holts podcast, Hollywood Raw, alongside comedian Adam Glyn, where she opened up about her weight loss surgery which is less drastic than gastric bypass but is used by doctors to help patients lose stubborn weight. Osbourne said:

I dont give a f**k what anyone has to say. I did it, Im proud of it, they can suck s**t. [I did] gastric sleeve," she continues: "All it does is change the shape of your stomach. I got that almost two years ago. I will never, ever, ever lie about it ever. It is the best thing I have ever done.

Gastric sleeve surgeries are less invasive than gastric bypass procedures. Gastric sleeve surgery helps weight loss by reducing the size of the stomach, according to the Mayo Clinic, and that in turn decreases appetite and helps you feel fuller for longer. It also reduces the amount of "hunger hormone" produced by the stomach, which may contribute to weight loss after this procedure.

Osbourne doesnt regret the choice to have surgery and encourages people to think it through and make sure its right for you since after surgery you need to be committed to healthier habits to see results. Osbourne admits she had to do a total overhaul of her eating habits and workout routine. If you dont work out and you dont eat right, you gain weight, Osbourne explained. All it does is move you in the right direction. So, anyone whos thinking of doing something like this, really think about that, since the surgery is no substitute for eating healthier and working out.

Before she could even fully commit to surgery, Osbourne said that she went through therapy to ensure it wouldnt derail her sobriety. I had to do a year of stand-alone therapy to prepare myself for the surgery before I even had it, she explained. What people dont realize is it cuts out this hormone that if you have addiction issues, it stops your craving, and it makes you not emotionally eat, which is a huge problem for me."

All the work she did on herself pre and post-surgery only helped her get the weight off, 85 pounds in all, and shut down her cravings. "I was sober before, [and] it did help, I dont crave alcohol at all anymore. All [the surgery] is is a push in the right direction. It doesnt solve all your problems. Its not a quick fix.

To Kellys surprise, people started to speculate that she had used surgery to help her with her weight loss journey. In fact, the thing they remarked on was her jawline, but that was related to having another condition, called TMJ, or Temporomandibular joint dysfunction.

I had a really bad TMJ (pain and lack of movement in the jaw) ... One of the things they did to stop it was they gave me injections in my jaw. It kinda made my jaw look skinnier. Thats when people started to notice that I had really lost weight because it changed the shape of everything, Osbourne explained. ... I found out Its called buckle fat. It changed everything on my face! Why the f--k didn't I know about this sooner?"

Osbourne couldnt believe the attention she received after one Instagram that showed off her weight loss. I woke up one day and I was all over the newspapers and sites. I had literally hundreds of text messages. I got asked out seven times in one day. I said no thanks to every single one of them, she explained.

Osbournes surgery isnt the only thing that helped her get the weight off. Years of hard work and eating healthy also play a huge role, including her vegan and her daily workout routines. Osbourne says that her vegan diet has helped her remain sober and stay the course on her weight loss journey. She also uses intermittent fasting to lose weight and keep it off. Kellys newfound passion for fitness and her daily workout routine is also what helped keep her on track throughout quarantine. Osbourne says she is the healthiest and happiest shes been in a long time and her gastric surgery helped kickstart that journey

Read the original here:
Kelly Osbourne's Gastric Surgery Was a Push in Right Direction" - The Beet

Moringa oleifera, also called a miracle tree, or a ben oil tree is a plant native to subtropical places, such as India, Asia, or Africa.

Since time immemorial, people have used moringa due to its medical characteristics. Moringa is known to have antifungal, anti-inflammatory, antiviral, and antidepressant properties. It helps significantly in curing diseases, such as diabetes, eds disease, and even cancer. Moringa can also do wonders when it comes to all types of infections and inflammations.

The mystery behind moringa's health benefits lies in its components. The plant is full of valuable minerals, and vitamins like bone-building potassium and immune-system boosting vitamin C. Other compounds include calcium, protein, and various antioxidants.

Some of those antioxidants can lower blood pressure and help reduce fat in the body.

Due to the latter one, lots of people have lately started to include moringa in their daily diets. Over the last couple of years, numerous cookbooks, cooking blogs, and articles on moringa recipes have been written.

Some of them have come up with a solution called a cocoringa. Cocoringa is a hot chocolate made of mixed unprocessed cacao and moringa. It is sweetened with natural probiotics, and it includes coconut and tapioca-based plant creamer.

Cocoringa is believed to be the healthiest cocoa drink in the world. If you want to know all the interesting nutritional facts and recipes with cocoringa, keep on reading.

When it comes to more cocoringa ingredients, they resemble the ones in moringa plants much, and they all contribute to the overall condition of your health.

The potassium in cocoringa is almost 15 times the potassium in bananas, which are known to be among the richest sources of this mineral. The high amounts of potassium help reduce a high-fat diet and induce obesity.

Moringa itself has as much as 17 times more calcium than milk, so imagine how much calcium does cocoa, and moringa powder have since you usually drink it with milk! This property keeps the blood circulation healthy and functioning correctly.

A lot of people use moringa when on a diet because of the various vitamin compounds. They are known for reducing cravings and excessive hunger, boosting the immune system, improving the condition of our skin and hair, and more.

Cocoa powder mixed with moringa powder has almost 25 times more iron than the spinach. Regular iron intake improves mood, so if you feel a little grumpy, make yourself a cup of cocoringa, and you will feel much better!

The cocoa and moringa drink is also famous for the protein amounts it includes; a single cup can have nine times the protein of yogurt. It is beneficial for muscle mass growth, brain functioning, and regulating blood circulation.

Now that you know all about the cocoringa's healthy and beneficial ingredients, it is time to get to know some of the best, easy to make, and yummy moringa and cocoa powder recipes.

All you need to prepare for the perfect moringa smoothie are four ingredients:

Fruits

Greens

Liquid aka the base

Nutrient-dense powder

Fruits add sweetness to the smoothie. It is best to freeze them before preparing the drink. Fruits you might consider suitable for a moringa smoothie are:

Blueberries

Banana

Strawberries

Peaches

Acai

Cherries

Raspberries

Choose only two or three of the fruits listed above, and add it to the smoothie.

The greens will balance the sweetness of fruits. Moreover, they are extra nutritious.

Greens that are perfect for moringa smoothie:

Kale

Spinach

Chard

Collard greens

One of the best liquid bases for a smoothie is milk. Depending on your preferences, you can go for the regular cow milk, almond milk, or soy milk. If you are not a great fan of milk, juice, or even water will work.

To make it a cocoringa smoothie, you will need to use a moringa powder and a cocoa powder. Choose your preferred ones, select the proportions, and start mixing it all with the other ingredients.

There are other meals, such as various baked foods, that don't originally include moringa but are edible with it as an additional ingredient.

A baked casserole dish is one of the salty examples. Moringa blends perfectly into marinara sauce. It is an excellent way of adding some veggies into the lasagne.

The sweet option for having moringa in the dish is any baked goods, such as vegan brownies.

Moringa is one of the healthiest plants in the world. It is full of nutritious ingredients and contributes positively to overall health.

Moreover, moringa can be added to various drinks and meals, including smoothies and lasagne.

One typical recipe is a cocoringa - hot chocolate with cocoa and moringa powder. The drink is healthy, nutritious, and easy to make. If you haven't tried it yet, it is about time!

More here:
The Miracle Tree: Cacao Moringas Nutritional Facts and Recipes - SWAAY

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The low-carb, high-fat ketogenic diet is a controversial one, but many athletes and fitness enthusiasts swear by it and claim that it has had a positive impact on their performance. Curious about the kind of results he might be able to get from achieving ketosis, former professional cyclist Jeremy Powers recently embarked on a 5-hour, 100-mile bike ride while on the keto diet.

He starts out with a breakfast of eggs, bacon, spinach and cheese, then hits the road, maintaining an average speed of 20 miles per hour and keeping a close eye on his heart rate and ketone levels.

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"They say when you're working out and you're doing ketosis your ketone levels start to drop, so 0.7 is what I would expect," he says. "I haven't eaten anything yet, I may have a snack.. So far I feel fine, I'm averaging 212 watts, average heart rate of 126."

While on the road Powers eats peanut butter and bacon sandwiches (on keto-friendly bread of course) with salted cashews, as well as using salt capsules to keep up with his body's electrolyte demands considering the day's intense heat.

"I feel a little crampy, I'm not gonna lie, but given the heat and stuff, it's hard to get the electrolytes in," he says. "I feel good overall though, my power output is going up, my ketone level is continuing to rise. So far, so good... I haven't eaten nearly enough calories to justify this type of energy expenditure, but the ketones are protecting me and continuing to churn out, and I'm continuing to be able to do the work, which is so surprising. This is definitely one of the weirdest things I've ever done in my entire life, I can say that factually."

In order to stay safe in the heat, Powers' ride ends up being closer to 90 miles than 100. "I predicted things were going to go a certain way, and the outcomes just didn't come true," he says. "I was certain that I was going to bonk catastrophically and need to be driven home... But literally nothing went wrong. I was able to churn out the watts, my heart rate didn't go crazy, I didn't get heatstroke. I did do the ride at a low intensity, so I didn't give it 100 percent up every climb, but I did have periods where my heart rate went up to 170 and I went super hard."

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Powers explains that he has always had a problem with burning out on long races due to his blood sugar, and that this challenge was a way for him to push himself in that regard. "I wanted to see if I could be more metabolically flexible, as a test for myself," he says. "And honestly, this was not easy for me... Diet is so personal. What works for me will not necessarily work for you."

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Here's What Biking 100 Miles in Ketosis Did to This Cyclist's Body - Men's Health

Kalinik advocates a stress-relieving practice before you even tackle your diet, as the burden of chronic stress has a profound effect on your adrenal glands. When your adrenal glands are working overtime, health problems from poor sleep to long term gut issues can begin. While you cannot always control the stress youre exposed to, Kalinik says you can control your response to it.

Take the hour before bed to remove stress and that includes anxiety around getting to sleep. That might mean writing down any concerns and brain dumping from the day, so this stress isnt swirling around your mind. Take a warm bath, read a book or do some meditation or deep breathing exercises.

In the current working-from-home climate, our continuous use of devices is another cause of underlying stress that affects sleep. Blue-light exposure in the evening is particularly disruptive. Frankly, the bedroom should only be used for two things and neither of them is internet shopping or checking social media.

Kalinik advises against using our mobiles as alarm clocks and instead suggests getting an old-fashioned clock, switching off your phone and putting it in another room when you go to bed.

Now youve set yourself a relaxing bedtime routine, follow Eves 5 easy ways to eat your way to better sleep

Restrict your intake of caffeine (from tea, coffee and energy drinks) to no later than midday, and stick to no more than two to three cups per day on average. If you are particularly sensitive to caffeine then reduce further. Caffeine can stay in your system for 10-12 hours so that 3pm latte could be why youre lying awake at 1am.

Natural sources of GABA (a calming neurotransmitter) can help to promote better sleep, such as green, black and oolong tea, milk kefir, live yogurt and tempeh. Foods that can boost our own production include lentils, walnuts, oats, almonds, fish, berries, spinach, broccoli, potatoes and cocoa. And ensure that your meals include a diversity of fibre and fermented foods to support the health of your gut microbiota.

Another common sleep saboteur is consuming lots of high-energy food and drinks, such as sugary snacks, junk food and soft drinks. Its easy to get into a negative feedback loop with these kinds of food and the associated cravings. When we feel tired it makes sense to seek an immediate fix. However, these foods and drinks can mask fatigue, so we get less rest and end up more sleep deprived. We then compensate by eating more of these foods to get energy, further disrupting sleep.

Avoid skipping meals as that may have you reaching for a sugary snack. Include plenty of complex carbohydrates in these meals, such as whole grains, oats, quinoa, buckwheat, spelt, wild rice or sourdough, along with some kind of protein to keep you better satiated. If you need a snack in the afternoon, plan it so you dont go for whatever is hanging around the kitchen. Try half an avocado sprinkled with seeds or an oatcake with some cheese.

Alcohol is another sleep disruptor. It is a diuretic so it makes us want to pee more, which causes us to wake in the night. It also disrupts the hormones that govern the sleepwake cycle by producing a chemical called adenosine. This hormone makes us feel sleepy, so we go to sleep, but then wake before were fully rested. While a glass of wine with dinner for those who enjoy it is generally fine, too much isnt and using wine or beer to help us get to sleep is not a good idea. Instead, try sipping a cup of chamomile tea or my Sweet Dreams Milk instead.

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The Sleep Diet: What to eat to help you sleep - Telegraph.co.uk