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Vitamin B12 deficiency – the sneaky symptom on your tongue that could be serious – Express

Posted: June 23, 2020 at 10:50 am

People with undiagnosed symptoms should consider that they may have a vitamin B12 deficiency.

While it's unlikely that your symptoms are caused by the condition, there are still many people that have a lack of B12.

A quick blood test could reveal whether you should be adding more B12 to your diet.

You may be at risk of the condition if your tongue becomes unusually swollen.

READ MORE: Vitamin B12 deficiency - pain in these body parts could be a sign

"Some people dont consume enough vitamin B12 to meet their needs, while others cant absorb enough, no matter how much they take in," it said. "As a result, vitamin B12 deficiency is relatively common, especially among older people.

"Vitamin B12 deficiency can be slow to develop, causing symptoms to appear gradually and intensify over time.

"It can also come on relatively quickly. Given the array of symptoms a vitamin B12 deficiency can cause, the condition can be overlooked or confused with something else.

"Vitamin B12 deficiency symptoms may include strange sensations, numbness, or tingling in the hands, legs, or feet, difficulty walking [staggering, balance problems], [and] a swollen, inflamed tongue."

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Vitamin B12 deficiency - the sneaky symptom on your tongue that could be serious - Express

How to get rid of visceral fat: Including these foods in your diet may burn the belly fat – Express

Posted: June 23, 2020 at 10:50 am

Visceral fat, as opposed to subcutaneous fat, is not visible to the eye. It is rather a type of fat which is stored within the abdominal cavity. Its due to the fats location which makes it such a dangerous type of fat. Located near vital organs, including the stomach, liver and intestines, ones health risks significantly increase if storing too much of this fat. Thankfully, including any of these four items into your diet will help you get rid of your visceral fat and help burn your belly fat.

Watermelons are hydrating fruits rich in lycopene which increases the bodys arginine levels, an amino acidthat has been shown toupthe bodys fat-burning potential.

At the same time, the juicy and delicious fruit helps the body burn fat and helps to build lean muscle.

Watermelon is rich in vitamin C and contains barely 100 calories, making it the perfect low-calorie snack.

Sodium is a big contributor to a bigger and bloated stomach and watermelon helps to get rid of that.

READ MORE:Bowel cancer warning - common symptom you may be missing

Eggs are known to be a nutritional powerhouse and help burn belly fat.

Although egg yolks used to be avoided due to their high cholesterol content, whole eggs have been known to help protect heart health and help with weight loss

Numerous studies have shown that an egg-based breakfast helps to reduce hunger and promote feelings of fullness for several hours all of which promotes weight loss and helps to get rid of visceral fat.

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Coconut oil has many health benefits including being a belly fat burner.

Leading health experts agree that by adding coconut oil to your diet, an increase of good HDL cholesterol increases with triglycerides being decreased.

In a study involving obese men who added two tablespoons of coconut oil per day to their usual diet lost an average of one inch from their waist without making any other diet changes or increasing their physical activity.

The study revealed that by consuming up to two tablespoons of coconut oil daily could help maximise fat burning and help you get rid of your visceral fat.

Numerous studies have suggested that green tea not only helps with weight loss but also helps to reduce the risk of heart disease and protect a person from certain types of cancers.

In a study with 12 healthy men, one group took a green tea extract with the other group taking a placebo.

Green tea helps to benefit the whole body as it contains catechins and antioxidants which studies show can help to reduce belly fat.

Drinking up to four cups of green tea daily has many health benefits including potentially increasing the number of calories a person burns.

BMI Healthcare added: Looking after your mental wellbeing can have physical effects too.

Stress, anxiety, depression and fatigue are all factors that can contribute to weight gain, as well as making it harder for you to lose weight.

Meditation and mindfulness can help to de-stress and improve your mood.

You should also make sure to do things that make you happy, such as spending time with loved ones or keeping up with a hobby.

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How to get rid of visceral fat: Including these foods in your diet may burn the belly fat - Express

Constipation in babies is mainly caused by diet – Daily Monitor

Posted: June 23, 2020 at 10:50 am

By Carolyne B. Atangaza

Constipation refers to difficulty passing stool. As babies get older and their diet changes, they are likely to experience bowel movement changes such as constipation or diarrhoea. While some babies can pass stool two times a day, others may go up to seven times.

Frequency Dr Edward Mugisha, a peadiatrician, says the frequency of your babys bowel movement should not be of concern as long as it does not cause them pain.

However, if you notice that the baby cries or strains to produce small amounts of hard, dry stool and they do this less frequently, then they may be constipated.

Other signs that your baby might be experiencing constipation include irritability, stomachaches, loss of appetite and their belly hardening.

Causes Dr Mugisha notes that constipation is usually a result of hardened stool or bowel immobility due to some medication or congenital anomalies such as poor development of the bowel. Also, some foods such as posho, bread and dairy, among others, are known to cause constipation in weaning babies.

Even if the baby is starting on hard foods, there should be a balance. They should have foods rich in fibre such as fruits (apples and oranges), vegetables (carrots) and plenty of fluids to make sure that the stool formed is easy for the baby to pass out, he advises.

Formula milkBottle fed babies frequently suffer from constipation because formula milk is harder to digest. This is because their enzymes are still developing or they are in low levels, a condition known as lactose intolerance.

However, some babies get better as their system gets used to the milk or sometimes, you might need to change to a different brand.

TreatmentAccording to webmd.com, in some cases, the doctor may prescribe an enema or laxatives if the baby consistently experiences difficulty or pain passing stool.

However, it is better to prevent constipation before it happens. This is because the more the baby is unable to pass the large hard stool that has gathered in the intestine, the drier and harder it gets and the effort to pass it can cause cracks around the anus which results in more pain.

To avoid the pain, your baby may subconsciously start holding back stool, which makes the stool stay longer in the large intestine.

When to see a doctorDr Edward Mugisha, a pediatrician, says while infant constipation is not usually serious, sometimes it can be a symptom of an underlying problem. If you are concerned, please see a doctor for thorough assessment.

Some babies might have metabolic disorders that affect bowel movement such as T1diabetes because of the lack of insulin in the system. Anal atresia or the mal-development of the anus where the anus is small or there is a problem with the sphincters or the nerves of the bowels did not develop well, this will affect the bowel movement in some cases surgery might be needed.

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Constipation in babies is mainly caused by diet - Daily Monitor

The benefits, challenges and misconceptions of formulating with fiber – Pet Food Processing

Posted: June 23, 2020 at 10:50 am

This article was published in the March 2020 issue of Pet Food Processing. Read it and other articles from this issue in our March digital edition.

Pet food manufacturers have a plethora of fiber ingredient options, some more economical or functional than others. Its all about achieving the right balance so the cat or dog has consistent, slightly firm poops on a regular basis, and allows for maximum nutrient absorption during digestion.

Formulating for the correct balance of dietary fibers is arguably as important as including the proper amounts of other key nutrients, such as amino acids and vitamins, said Trevor Faber, companion animal nutritionist, Trouw Nutrition, Highland, Ill.

The challenge is that a lot of beneficial dietary fiber sources traditionally used in pet diets have come under scrutiny by pet parents. That is changing through education and advancements in science, along with growing interest in upcycling of food byproducts.

Over the last decade, conversations around ingredient credibility have often focused on what an ingredient is instead of what it offers nutritionally, causing some safe and healthy ingredients to get a bad rap, said Kurt Venator, chief veterinary officer, Nestl Purina PetCare Company, St. Louis. Its important to remember that good nutrition for pets is all about nutrients, so focusing only on ingredients wont tell the whole story and can become a distraction for well-meaning pet owners.

Formulating for the correct balance of dietary fibers is arguably as important as including the proper amounts of other key nutrients, such as amino acids and vitamins, said Trevor Faber, Trouw Nutrition.

Gary Davenport, companion animal technical manager, ADM, Chicago, said, More than 25 years ago, marketing campaigns cast fiber as a non-nutritive filler. These misleading campaigns attempted to create points of differentiation by disparaging certain ingredients in competitive products. As a result, corn, wheat, soy and animal byproduct meals often have negative consumer perceptions despite being nutritious, economical and appropriate for dogs and cats when part of nutritionally complete foods.

Varied fiber types

While dietary fiber may come from many varied sources, it is quantified as one lump sum and reported as crude fiber on pet food and treat product labels. The term crude refers to the specific method of testing the product that measures the indigestible fractions of feedstuffs, according to the Association of American Feed Control Officials (AAFCO) not to the quality of the nutrient.Pets benefit from both soluble and insoluble fiber in their diet and formulators can coose from an increasing number of high-quality options.

This method to classify dietary fibers is, as the name suggests, crude, Faber said. This methodology accounts for most of the cellulose but only a portion of the hemicellulose and lignin, resulting in underestimations of the true fiber content. Crude fiber does not account for the soluble fibers in an ingredient and provides little information about the functionality and fermentability of that ingredient or feed.

Since the turn of the century, the scientific community has gained a much better understanding of the many varied forms of dietary fiber and their different roles and benefits. The US Food and Drug Administration (FDA) defined fiber for the first time on May 27, 2016, as non-digestible soluble and insoluble carbohydrates (with three or more monomeric units), and lignin that are intrinsic and intact in plants; or isolated or synthetic non-digestible carbohydrates (with three or more monomeric units) determined by the FDA to have physiological effects that are beneficial to human health. There is discussion that AAFCO may change the pet food fiber declaration from crude fiber to dietary fiber to better align with FDAs definition.

This label change would require a switch from the proximate analysis method to the total dietary fiber method, which measures both insoluble and soluble fibers, Faber said. The total dietary fiber method provides the most useful information about how these fibers will affect the animal.

Dietary fiber is associated with varied physiological responses in humans, many of which are believed to be similar in animals. These benefits are often recognized as being specific to the fibers solubility.

"Its important to remember that good nutrition for pets is all about nutrients, so focusing only on ingredients wont tell the whole story and can become a distraction for well-meaning pet owners, said Kurt Venator, Nestl Purina PetCare Company.

Soluble fiber, as the term suggests, describes fiber that is soluble in water. This includes beta-glucan, fructooligosaccharides (FOS), galactooligosaccharides (GOS), gums, inulin, pectin, polydextrose, psyllium, some hemicelluloses and resistant maltodextrin. Many absorb water and form a viscous gel that traps dietary cholesterol and bile acids and carries them out of the body. This viscous solution has also been shown to trap carbohydrates, slowing their digestion and absorption. This may help prevent wide swings in blood sugar level during the day, as well as have an impact on the development of diabetes.

Some soluble fibers, such as inulin, FOS and GOS, are not viscous, rather, they are fermentable. They function as prebiotics to promote the growth of beneficial intestinal bacteria, positively impacting digestive health.

Insoluble fibers are not soluble in water. These non-viscous fibers include lignin, cellulose and some hemicelluloses. Many vegetables and cereal grains are rich in insoluble fiber, with the highest amounts in wheat and corn. Insoluble fiber is best known for adding bulk to stool, helping to prevent or alleviate constipation.

Theres a third type of fiber known as resistant starch that, as its name suggests, is a starch that resists digestion in the small intestine. It is not soluble in water yet is fermented like a soluble fiber in the colon.

Balancing the levels of these various fibers is paramount for health and wellness. That balance may vary by species, breed, gender, age and level of activity.

Recently, sweet potatoes have gained in popularity among pet parents and can be a high-quality source of fiber for formulators.Fiber is not considered an essential nutrient in dog or cat diets, but it is present in almost every commercial dog and cat food, said Patrick Luchsinger, manager, marketing and business development, pet food segment, Ingredion Inc., Westchester, Ill. While pets do not derive any energy from fiber, adding fiber to a diet for dogs and cats can help support digestive health, help with loose stools and malodorous odors.

Davenport said, Inter-species differences in the ability to utilize dietary fiber is dependent on the anatomy and physiology of the digestive tract and the presence of a resident microbial population in the lower large intestine. Dogs are facultative carnivores that use dietary fiber effectively due to long digestive tracts, retention times and hind-gut fermentative capacity.

Cats, on the other hand, are obligate carnivores and have a simple, short digestive tract. They are unable to benefit as much as dogs from dietary fiber. Regardless, dietary fiber is an important part of the cat diet.

Toolbox of ingredients

Pet food formulators have many ingredient options to achieve the best balance of fiber. While most dietary fiber sources are safe for pets, there may be some anti-nutritional factors to consider, such as tannins. This can often be overcome through processing.

Ground miscanthus grass is one example of fiber that delivers nutritional benefits but also offers a positive sustainability story for brandsIn the past, corn and peanut hulls and the like were common inexpensive fiber sources but created large stools and were not well-received by pet parents, said Deena Krestel-Rickert, owner and principal, Four Paws Solutions LLC, Chesterfield, Mo. Beet pulp and powdered cellulose became some of the more common fiber sources for pets. But more recently, high-quality ingredients such as sweet potato, ground miscanthus grass, fruits, peas and green beans all rich sources of natural fiber are the more preferred choices.

Don Trouba, senior director, The Annex by Ardent Mills, Denver, said, Todays pet food manufacturers are challenged with delivering healthful, on-trend products that appeal to both pet owners and their furry friends. Incorporating ancient grains and plant-based grain alternatives like chickpeas is one way that pet food manufacturers can satisfy both.

Ancient grains, pulses and some formats of conventional grains will provide more than fiber. Wheat middlings with ground wheat screenings, for example, is a free-flowing coarse powder that contains protein, fiber, phosphorus and other nutrients. Wheat bran contains starch and protein. Ardent Mills offers a proprietary, identity-preserved, hulless barley that is 30% total dietary fiber and 12% beta glucan.

Ingredion markets a short chain fructooligosaccharide (scFOS) that has been shown to be a highly effective prebiotic soluble fiber in pets. It encourages healthy digestive function, supports a strong immune system and helps reduce bad odors in the stool of the animal, according to Luchsinger.

Digestive health is very important in pets because when their gastrointestinal tract is healthy, it allows for the proper absorption of vitamins and minerals, while at the same time preventing entry of pathogenic substances, which can cause them not to feel well, said Patrick Luchsinger, Ingredion Inc.

Digestive health is very important in pets because when their gastrointestinal tract is healthy, it allows for the proper absorption of vitamins and minerals, while at the same time preventing entry of pathogenic substances, which can cause them not to feel well, Luchsinger said.

A unique strain of kelp seaweed is gaining traction in pet food because of its prebiotic function. Its also been shown to contribute to a healthier skin and coat, as well as enhance growth in weaned young pets.

This marine plant contains a unique blend of polysaccharides, Faber said. When added at 0.25% of the diet, it positively modulates the gut microbiota and provides numerous polyphonic compounds that promote the immune system.

Miscanthus grass is another new option in functional fiber for pet food. It is a perennial plant that is non-GMO. It is being grown for the sole purpose of being a source of insoluble fiber for pet foods and is recognized as an environmentally responsible crop. This allows for traceability of the ingredient as well as price stability.

Many pet food brands use miscanthus grass fiber at 3% to 10%; however, specific high-fiber diets will use more, said Eric Allphin, vice president, business development, Renew Biomass, Aurora, Mo. Unlike soluble fibers that are fermented in the small intestine, miscanthus grass fiber makes it all the way through the small intestine and into the colon so the entire digestive tract benefits from all the nutrients moving through the entire tract.

Citrus fiber is another ingredient being used in a variety of pet foods and treats. It is multifunctional because of its unique composition of insoluble and soluble fibers, as well as pectin.

Our citrus fiber is a byproduct or upcycled material procured from citrus juicing companies, explained Brock Lundberg, president of research and development, Fiberstar Inc., River Falls, Wis. The fibers functionality is created by the patented mechanical process.

Beet pulp, the fibrous material left over after sugar is extracted from sugar beets, is a common source of dietary fiber in pet foods.The high pectin content helps bind moisture and oil in pet foods and treats to enhance processability, moistness and final texture. In certain applications, it may replace chemical emulsifiers and moisture-binding agents, he added.

Beet pulp and cellulose are common sources of dietary fiber used in commercial dog and cat foods, too. Beet pulp is composed of soluble and insoluble fibers, which results in a moderate rate of microbial fermentation in the large intestine.

In contrast, cellulose is predominantly insoluble fiber and passes through the digestive tract essentially undigested prior to fecal excretion, Davenport said. This insoluble fraction provides the necessary bulk to maintain intestinal passage and desirable stool consistency.

Cellulose is commonly used in feline hairball control foods to minimize hairball occurrence, he continued. The undigested cellulose associates with ingested hair derived from grooming to move the hair through the intestinal tract for excretion in the feces.

Soybean hulls are a widely available, economical co-product of the soybean oil extraction process. Despite their low cost, soybean hulls are rarely used in todays pet foods because they are assumed to be inert filler with no nutritional value, according to Davenport. However, research conducted at the University of Illinois demonstrated soybean hulls provide similar nutritional health benefits to dogs and cats as beet pulp.

Education directed toward pet owners helps to counter misconceptions concerning the use of dietary fibers in pet food formulas.

Final considerations

With so many fiber ingredient options, processing modifications may be necessary. Some fibers may impact product formulations, others may be added seamlessly at defined usage rates.

In extruded pet treats, for example, fiber is often an essential ingredient as it aids both the extrusion process as well as the product texture and can be incorporated in a large amount, Luchsinger said. For dry kibbles, care must be taken as the amount and type of fiber will affect the expansion, texture, aroma and palatability.

Fiber use in wet food may be more challenging, he continued. Only a small amount may be able to be incorporated because of process difficulty.

Keep in mind that regardless of the fiber type, most fiber ingredients are low- or no-calorie nutrients. Their inclusion reduces the overall energy value of the food.

For pets who need a dense form of energy, such as from a performance or puppy formula, too much fiber may dilute the energy content so much that they cant consume enough to meet their energy needs, said John Dickerson, animal nutritionist, Cargill Animal Nutrition & Health, Minneapolis.

Everything we include in a formula contributes to a healthy, well-balanced diet, Dickerson concluded. While not all types of fiber are created equal, the right fibers [in the right balance] can provide desirable benefits.

Ultimately, this is the goal of all pet diets.

Read more about product development, ingredients and formulation.

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The benefits, challenges and misconceptions of formulating with fiber - Pet Food Processing

Lose weight by changing habits | Community | times-news.com – Cumberland Times-News

Posted: June 23, 2020 at 10:49 am

DR. WALLACE: Im a 16-year-old girl who needs to lose 25 to 30 pounds by the middle of this summer. I know how I packed on the extra pounds: I was depressed this year, and I tried to eat my way back to happiness. It didnt work. All I did was gain a lot of useless weight.

Now that Im mentally healthier after going to therapy regularly, I want to try losing weight. Im told by a few of my girlfriends that diet pills really work for losing weight, but I also understand these pills can become addictive for some people. Im not sure if Im one of those people, but I really, really want to drop some weight fast. Seeking to Slim Down, via email

SEEKING TO SLIM DOWN: You should not get involved with diet pills. They are, indeed, highly addictive, and most who use these types of pills gain the lost weight back quickly after they quit taking the pills. This can start a dangerous binge-purge cycle that is very unhealthy.

The safest way to lose weight and to keep those extra pounds off is to change your eating patterns. Learn what to eat, how much to eat and, most importantly, what not to eat. Couple this with an active and regular exercise program, and you will maintain a healthy weight.

If you start eating properly and exercising regularly, some of your excess weight will be history come September. By the new year, you should happily see the new you.

You should plan to lose pounds gradually, just a few pounds each month, versus seeking an immediate steep loss of weight, which could be dangerous to your overall health.

Dr. Robert Wallace welcomes questions from readers. swer as many as possible in this column. Email him at rwallace@thegreatestgift.com.

We are making critical coverage of the coronavirus available for free. Please consider subscribing so we can continue to bring you the latest news and information on this developing story.

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Lose weight by changing habits | Community | times-news.com - Cumberland Times-News

Best Weight Loss Tips While On The Keto Diet – Medical Daily

Posted: June 23, 2020 at 10:49 am

Obesity and metabolism-related diseases have become "the world's biggest health problems," taking the lives of at least 2.8 million each year, according to Healthline. To combat both, many diets have emerged, only a few of which are backed by research.

One of these science-backed diets is the ketogenic diet, a low-carb, high-fat diet. Because consumption of carb sources such as bread, fruits, pasta and pastries is reduced or eliminated, the diet causes your body to enter a metabolic state known as ketosis, in which the fats stored are converted into ketones, molecules that supply your brain with energy. It is because of these reasons that weight loss fanatics often praise it for extreme weight loss without having to miss out on delicious food.

To maximize your weight loss results, here are the following tips to help you lose pounds while on a keto diet:

Eat A Hearty Breakfast

Studies show that those who eat a hearty breakfast lose weight more compared to those who don't.

The question now is, what breakfast should keto followers like you enjoy at the start of the day? Well, you can start with just a simple plate of bacon and eggs. Another great breakfast option is scrambled eggs.

Eat At Different Set Times

Eating at different times of the day can help you not only burn fat, but also lose weight.

For many people, intermittent fasting has become a popular way to lose unwanted fat. There are many ways to practice it. One of these is the 16/8 intermittent fast. This method involves eating during an eight-hour period and fasting for a 16-hour period, typically eating from midday to early evening.

Do Not Fear Snacks

Snacking is something people usually avoid when dieting. However, there are lots of keto snacks for keto dieters to enjoy when following the diet. These snacks include chia pudding, which contains 20 percent protein. If you want more savory options, you can opt for a homemade trail mix full of nuts and seeds.

Make Every Drink Count

According to medical nutritionist Dr. Naomi Newman-Beinart, your choice of caffeinated drinks can have a significant effect on whether you can lose belly fat.

"If you're trying to slim down and lose stubborn belly fat, green tea could be your new favorite beverage," Dr. Naomi said. "Research has found that green tea in particular may be helpful for supporting metabolism and weight management. For example, in a study carried out with 35 obese men and women, it was found that those who drank four cups of green tea daily for two months lost significantly more weight than those who consumed a placebo."

Eat The Right Fats

Keto diets are certainly high in fats, but they are not found in cakes or crackers. The key is by eating the right fats and there is one in particular that you should avoid: trans fat.

"Trans fats, which contain hydrogenated fats and hydrogenated oils, are waging war on our waist, because of the way our body metabolizes this type of fat," Jane Michell, nutritionist and founder of diet program Jane Plan, told the Daily Express.

Foods in a keto diet Twitter

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Best Weight Loss Tips While On The Keto Diet - Medical Daily

From the Library: Intermittent fasting, part II – Wicked Local Dedham

Posted: June 23, 2020 at 10:49 am

Last November, I was excited to begin my journey with IF, or Intermittent Fasting. I had read several books and articles about it and was ready to jump in. In light of this interest, it was very exciting to discover a recent study by Rafael De Cabo and Mark Mattson concerning the effects of intermittent fasting on humans, published in the December of 2019 issue of the New England Journal of Medicine. Dr. de Cabo is a senior member of staff of Gerontology at the National Institute of Aging, located in Baltimore. At this same institution, de Cabo leads the aging, metabolism, and nutrition unit. His research focuses on the use of diet to counteract the aging process. Also at the NIA, Mattson is chief of the laboratory of neurosciences as well as a professor of neuroscience at Johns Hopkins University, located in Baltimore. His work focuses on how fasting and exercise can affect as it adapts to these stressors.

Their article reviews several studies that test the results of intermittent fasting on both humans and animals. The human subjects used were either healthy or considered obese, diabetic, etc. Their diets were focused on three types of intermittent fasting: alternate-day (subjects ate one day and abstained from food the next for a period of 22 days); 5:2 (subjects fasted two full days and ate normally the remaining five over a six-month period); and daily time-restricted eating (subjects followed a daily plan in which they fasted for 16 hours, and then were free to eat during the remaining eight hours of the day, for two months. These studies were done to determine how (and if) IF affects general health indicators and slows or reverses aging and disease processes (2019, p.2541). I was especially interested in the idea of intermittent fasting and metabolic switching, as this process can and does lead to weight loss. The authors explain the cellular and metabolic responses to different types of intermittent fasting, noting that each cells energy comes from the use of glucose and fatty acids. The body will use up the glucose first, which is produced when the pancreas releases insulin into the bloodstream to turn whatever we eat into glucose. Thus, if one keeps eating throughout the day, one will just be burning glucose. The body must come to the end of its glucose stores in order to opt for the fatty acids. De Cabo and Mattson found that reducing the amount of calories eaten each day will increase the ketones in the body and enable the body to metabolically switch from burning just glucose to burning fat. This production of ketones occurs when the body is in the fasted state, and ketones are released from the liver as a source of fuel. Together with the fatty acids, they result in a reduced respiratory-exchange ratio indicating the greater metabolic flexibility and efficiency of energy production. Thus, one can burn fat more efficiently through IF.

I am now in my seventh month of Intermittent Fasting. I generally follow an 18:6 pattern, in which I fast for 18 hours and then eat within a window of six hours. When I follow the fasting protocol and eat healthy foods, I feel great and my energy level is very high. I have yet to see marked weight loss but I feel so much better and more clear-headed. From what I have read and listened to, it can take a long time to get the body used to intermittent fasting and training it to burn fat. I figure that it took me 50 years to get here, so I can certainly give intermittent fasting the time it needs to repair my body. If nothing else, the energy level alone makes intermittent fasting worth it.

You can read De Cabo and Mattsons study at https://nejm.org/doi/full/10.1056/NEJMra1905136.

Recommended reading:

Delay, Dont Deny: Living an Intermittent Fasting Lifestyle by Gin Stephens

What When Wine: Lose Weight and Feel Great with Paleo-Style Meals, Intermittent Fasting, and Wine by Melanie Avalon

Recommended websites:

https://melanieavalon.com.

http://ginstephens.com.

Recommended podcasts:

https://ifpodcast.com.

http://intermittentfastingstories.com.

Carla Howard is the senior circulation/media & marketing assistant at the Morrill Memorial Library.

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From the Library: Intermittent fasting, part II - Wicked Local Dedham

Fasting doesn’t serve the purpose of weight loss Otabil tells congregants ahead of 40 Days of Power – Myjoyonline.com

Posted: June 23, 2020 at 10:49 am

The General Overseer of the International Central Gospel Church (ICGC) has advised his congregants against having the mindset of using the 40 Days of Power as a means to lose weight.

Mensa Otabil in his sermon on Sunday indicated that the fasting period is a spiritual exercise and sacrifice unto God, thus, it is important for one who observes it, does it right.

I know there are people who fast because they want to lose weight and sometimes they say Well I am waiting for 40Days of Power to knock off some 10 pounds, 3 kg.

I appreciate your effort at weight loss but if you really want to lose weight, do it another time. Fasting does not serve the purpose of making you lose weight, he stressed.

Although the Head Pastor admitted people lose weight when they, he emphasised that should not be the main motive of congregants who will go through the spiritual exercise.

He added that, people with such mentality do not get the open reward from God as they should.

So I appreciate your desire to be healthy and I know you will be healthy because fasting by itself makes you healthy but that is not the reason we fast.

So dont go through the 40 Days of Power checking your weight every time, trying to see if you have lost weight, he admolished.

Quoting the scripture, he said, God who see in secret will reward you openly.

The 40 Days of Power is an annual season of fasting a prayers for congregants of the ICGC. For this years edition, it has been scheduled for Thursday, June 25 to Monday, August 3.

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Fasting doesn't serve the purpose of weight loss Otabil tells congregants ahead of 40 Days of Power - Myjoyonline.com

Put on weight after months of no exercise? Here’s how to get back into shape safely – CNA

Posted: June 23, 2020 at 10:49 am

Theres no sugar-coating it: If youre back at the gym after months of minimal, improv workouts at home, youre going to be panting and sweating buckets to get back into shape.

When it comes to fitness, its a matter of use it or lose it. If your last serious session was before the circuit breaker started in April, you may well have to start all over again.

"You're only as good as your last training session," said Sydney-based sports scientist Professor Tony Boutagy. "In other words, you only get health benefits from a session for up to about 48 hours afterwards."

SO WHATS THE DAMAGE?

It depends on your fitness level prior to that COVID-19-induced hibernation. The higher your fitness level, the greater the effects of de-training, said Adjunct Associate Professor Benedict Tan, whos also the chief of Changi General Hospitals Sport & Exercise Medicine Department.

For instance, a professional bodybuilder with a lot of lean muscle mass will notice significant loss of muscle mass. He may not notice any loss of cardiovascular endurance as it was not high in the first place, he said.

Likewise, a fast marathon runner will report that endurance, rather than strength, is the first measure to be impacted.

But other than your stamina and muscle strength, there are other aspects of your health that can be affected, too. Heres the breakdown:

You'd think that not doing much all day long for more than a week on a stretch is just the break you need, right? Thebrain fog and sense of irritability after days of inactivity are signs that you are overdoing the R&R.

Those experiencescould be caused by a reduced blood flow to your hippocampus, the part of the brain thats associated with memory and emotion, according to a small study published in the journal Frontiers In Aging Neuroscience.

That was what researchers found when they subjected 12 master endurance runners above the age of 50 to a 10-day hiatus from running.

While the runners didnt show cognitive changes, 29 per cent of them displayed signs of impaired glucose tolerance or insulin resistance a factor that leads to Type 2 diabetes. In fact, the signs of insulin resistance include lethargy and difficulty in concentrating.

The higher your fitness level, the greater the effects of de-training.

Climbing a flight of stairs can already feel harder after two weeks (or even just days) of stopping training, said Justin Wee, the principal physiotherapist at Tan Tock Seng Hospitals Department of Physiotherapy.

Thats because your VO2 max an index that measures how efficiently your body uses oxygen during aerobic activity drops, said Dr Farah Hameed, a sports medicine physician with ColumbiaDoctors, on health.com.

The lower your VO2 max, the harder youll pant when doing cardiovascular work. Conversely, the higher your VO2 max, the more energy youll be able to produce to run after the bus or achieve a new personal best for your 2.4-kilometre run.

And it gets worse the more days you devote to couch potato-ing: After four weeks, it can drop by 15 per cent; after three months, it plummets by about 20 per cent, said Dr Hameed.

Strength-wise, be mentally prepared to lose up to 30 per cent of it, saidWee. If you were able to bench press 100kg, you may only be able to lift just 70kg after a fortnight of non-exercise.

Your blood glucose level is affected, too. A study in the Journal Of Applied Physiology found that people who improved their blood glucose levels over eight months of resistance and aerobic exercise lost almost half of the benefits after 14 days of inactivity. Turns out, you snooze, you lose.

Your cardiovascular and circulatory systems take a beating at this point. For one, your stroke volume is reduced by about 10 per cent,said Wee. Stroke volume is the amount of blood pumped by your heart per beat, and a lower stroke volume means less blood is circulated with each heart beat.

Your plasma volume also drops by about 10 per cent, said Wee, if you stop exercising for a month. Plasma is a yellowish liquid that makes up 55 per cent of the bodys total blood volume. While red blood cells transport oxygen, plasma lets your heart pump more blood volume. So if there is less blood volume to carry the oxygen to your muscles, theyll tire out faster.

When it comes to strength, it apparently diminishes slower than endurance. In a 2011 study in theJournal Of Strength And Conditioning,when a group of men stopped doing resistance training, they still hadsomeof their strength gains up to 24 weeks later.

At about six weeks, youd probably already be seeing a change either in the mirror or the number on the scale, said Dr Hameed.

Even elite athletes arent immune. A 2012 study in theJournal Of Strength And Conditioning Researchfound that competitive swimmers, who took a five-week break from their training, experienced a 12 per cent increase in body fat, and a boost in their body weight and waist circumference.

Elite taekwondo athletes, who took an eight-week hiatus from exercisealso gotfat. In a 2016 study, they experienced an increase in body fatand a decrease in muscle mass.

HOW DO WE TEST HOW MUCH FITNESS WEVE LOST?

Dr Tan recommended the following tests for gauging your current post-CB fitness in terms of stamina, strength, flexibility and balance.

Stamina:

Strength:

Balance:

Flexibility:

HOW DO YOU GET BACK IN THE GAME?

The key is to put aside your ego, and start slow and easy. Dont assume that you are still as fit as your pre-COVID-19 self.

Listen to your body. If you don't feel comfortable performing any exercises, slow down, reduce the resistance or do fewerrepetitions, said Wee. It is also helpful to warm up prior to your workout, especially after a long period of inactivity.

As a rule of the thumb, said Dr Tan, resume your activities at half the intensity, frequency, and duration relative to what you used to do. Over the weeks, progressively step up the intensity by 10 per cent each week.

To find out if your starting point is excessive, Dr Tan recommended taking note of your post-exercise aches and soreness.

If you do not experience any soreness or muscle aches, it is likely that you were too conservative. If you experience excessive soreness and have difficulty going about your daily activities, it is likely that you were too ambitious with your fitness routine. If the soreness is bearable and you can comfortably go about your daily activities, you have struck the right balance.

But ultimately, dont worry. The loss of fitness is reversible. When you start exercising regularly again, it will return, said Wee.

More:
Put on weight after months of no exercise? Here's how to get back into shape safely - CNA

Juice diet plan: The best juices to help burn belly fat in 2 weeks and keep it off – Express

Posted: June 23, 2020 at 10:45 am

Juice cleanses have become well liked amongst Brits in recent years as they can help not only cleanse the body but help in the weight loss journey. Making homemade juices is the best way to know what you are consuming but there are certain ones you can make that have many more benefits than others, like helping burn belly fat.

Belly fat, also known as visceral fat is one of the easiest places to gain weight but one of the hardest places to lose it.

This is because belly fat has a higher amount of fat cells that dont respond as easily to the fat-breakdown process called lipolysis.

Putting your diet into a calorie deficit (burning more calories than you are consuming), will inevitably help you lose weight but some foods respond better to lipolysis, helping you burn the unwanted extra belly fat. These juices must be homemade in order for your body to reap the benefits as shop bought juices may contain added preservatives and added sugar.

Here is a list of some of the best juices you can make to help assist you on that weight loss journey.

READ MORE:Juice detox diet: How to lose 12 pounds in just 2 weeks safely - expert shares top tips

Cucumber juice

For those wishing to lose weight fast, consuming calorie negative foods is one of the best options. Cucumber is one of the best foods that has a high water content and many nutrients while being low in calories.

Due to its high water and fibre content, cucumber juice fills you up and will keep you full for a long time, making it a great option to make a juice out of. You can also squeeze some lime juice and add a few mint leaves to make it a refreshing summer drink.

Carrot juice

Similar to cucumber, carrots are low in calories and packed with nutrients and fibre. A tall glass of carrot juice will keep you full right until lunchtime, meaning you wont have to worry about the temptation of snacks.

This will help keep your diet in a calorie deficit and consuming carrots in their raw state is the healthiest. Carrot juice has been said to help burn fat even without exercise and so its a wonderful drink to make when wanting to lose that little bit of extra weight.

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You could even add an apple, half an orange as well as some ginger to make it an even more tasty detox drink that will help flush out all the toxins in your body.

Pomegranate juice

While pomegranate juice can help aid weight loss, it is also great for your skin.

Pomegranates are high in antioxidants and polyphenols, both of which can help you burn fat and boost your metabolism.

Consuming just a small class of pomegranate juice can be great in helping to suppress your appetite, helping you feel less hungry throughout the day. This is great when needing to put your diet into a calorie deficit to make sure your body is burning more energy than you are consuming.

Watermelon juice

Watermelon contains lots of water and is one fruit that has almost no calories in it at all. 100 grams of this juicy fruit contains just 30 calories which will help keep you hydrated.

It is also rich in amino acids which can help burn fat when consumed daily. You can also top this with mint and add some ice in the drink to make it extra tasty and refreshing.

Orange juice

Orange juice is incredibly low in calories and has zero fat, which makes it an excellent option if you are looking to shred an extra kilo or so.

Incorporating this juice into your diet can give you the sweet craving that your body desires but also help fuel the weight loss journey.

Orange juice also contains a high level of vitamin C, this helps metabolise fat faster which makes them helpful for weight loss.

Individuals with adequate levels of vitamin C in their body will burn more fat during moderate exercise than individuals with a low level of vitamin C.

Pineapple juice

Pineapple juice has been said to be a great remedy to help burn belly fat. It contains an important enzyme called bromelain which is found in the juice of pineapple and it helps burn away excess stomach fat.

Also, this enzyme which is found in pineapple can help suppress your appetite and it is a well known calorie negative food.

This means that your body spends more calorieseating and burning the fruit than the amount of calories in the fruit.

Read more:
Juice diet plan: The best juices to help burn belly fat in 2 weeks and keep it off - Express


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