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5 reasons to add walnuts to your diet – Arab News

Posted: May 26, 2020 at 5:44 pm

DUBAI: Devinder Bains, personal trainer and nutrition coach at Fit Squad DXB, shares her expert advice on the superfood that will help you lead a longer and healthier life.

Walnuts are available at most supermarkets and are a cost-effective way to add some real health benefits to your daily diet. They are delicious in breakfast bowls, smoothies, salads, stir-fries, and bread. They are also great as a healthy snack on their own. Here are five more reasons why walnuts should feature regularly in your meals:

Aids brain function, mood

Walnuts are higher than any other nut (and most plant sources) in Omega-3 fatty acids, which are essential for brain development and function. In association with the high levels of vitamin E that are also present in walnuts, Omega-3 can improve memory, especially in those with cognitive impairments. Foods rich in Omega-3 have also been linked to boosting mood and helping with mild to moderate anxiety and depression.

Lowers risk of Type 2 diabetes

Although fairly high in calories, the actual energy absorbed by the body from walnuts is 21 percent lower than expected. Walnuts can help curb appetite and decrease hunger, which in turn control weight and lower your risk of developing Type 2 diabetes. A study has also shown that adding walnut oil to your diet can help control blood sugar levels.

Promotes a healthy gut

Eating walnuts can increase beneficial bacteria in the gut, decreasing inflammation throughout the body and combatting any increased risk of obesity, heart disease and certain cancers that come with poor gut health.

Improves male fertility

Diets high in processed foods and sugars can have a detrimental effect on male fertility, but healthy superfoods combat this. Walnuts are rich in antioxidants, which fight the free radicals that damage sperm membranes.

Supports healthy ageing

Walnuts are high in essential vitamins, minerals, fats and fiber that support not only brain health but physical mobility as you age. A study of over 50,000 older women showed that a diet rich in healthy foods, including walnuts, lowered the risk of physical impairment.

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5 reasons to add walnuts to your diet - Arab News

The Big Gap Of Micronutrients In The Indian Diet – NDTV

Posted: May 26, 2020 at 5:43 pm

Know about the micronutrient gap in Indian diet

There is no doubt the Indian diet is the most versatile because it is filled with a variety of ingredients. Across the country, there are diverse types of cuisine, each with traditional ingredients promoting varied health benefits. While some of these are well known, others are not. In the era of fast foods and instant noodles, however, people from all walks of life are generally prone to major deficits of essential micronutrients that act as the building blocks for human cells. As a result, any micronutrient deficiency is akin to a hole in the wall that makes it structurally weak. Even though we add multiple ingredients in making a single recipe, some important nutrients are still missing, which could make the food nutritionally wholesome.

Currently, more than 50% of Indian women and children are afflicted with chronic anaemia. It may be noted that anaemia is classified as a serious health concern if more than 40% of the national or state-level population is afflicted with it. The problem has persisted for decades despite myriad measures being implemented to supplement diets and address micronutrient shortfalls.

(Also read: Omega-3 Fatty Acids: Incredible Benefits And How To Use)

Ongoing nutritional shortfalls indicate that most people are inadequate in meeting widespread needs for micronutrients. These include vitamin B12, calcium, chromium, cobalt, magnesium, selenium and molybdenum in indigenous diets. Adding these micronutrients is crucial as their shortfall is creating a hidden hunger that triggers degenerative, depressive, metabolic and psychological problems as well as maternal and foetal disorders. Besides, prolonged deficiencies can cause higher morbidity and mortality rates.

Nonetheless, one can make daily recipes super-nutritious simply by adding a spoonful of sesame, sunflower and flaxseeds, mint leaves, almonds, peanuts, paneer, dark chocolate, coconuts and roasted Bengal gram powder, among other nutrient-dense foods. These ingredients can be bought from your local kirana stores and even online platforms. Also, adding cardamom, cinnamon, cloves and ginger to daily cups of tea could instantly enhance calcium, magnesium and iron intake.

Even simple fare can be made more delicious, nutritious and appealing by adding beautifully-cut boiled eggs, curd, paneer or mint chutney as a topping. This period of prolonged lockdown is the best time to try some of your grandmother's traditional recipes. These could comprise greens soup, adapradaman, drumstick leaf adai, kadamba sambhar, macher jhol, handi biryani, puranpoli, oondhiyo and such dishes that are tasty, nutritious and filling.

Moreover, rather than discarding orange zest, lemon zest, grape seeds, pomegranate peel, cauliflower greens and similar edibles, it is best to use them in gravies, raita and sauces, boosting the flavour and nutritional values of food.

(Also read: 10 Must-Have Foods During Pregnancy To Stay Healthy)

Besides adding such superfoods to the diet, another major strategy is food fortification. It is being practised at the agricultural level as bio-fortification to increase the micronutrient density of the crops. At the industrial level, fortification of common salt, milk, oils, biscuits, and breakfast cereals has been adopted to help meet the micronutrient demands. These products are easily available in the local market. Apart from all these macro measures, if deficiency persists, then a convenient choice comes in the form of home food fortifiers such as Human milk fortifiers, Vitamin-D fortifier, Vitamin -A wheat/ rice fortifier, Nu-Shakti Powermix for rice and atta etc. to name a few. The latter can be safely added to daily staple foods or their derivatives such as wheat flour and rice, augmenting the micronutrient status and absorption.

Going by the alarming micronutrient deficiency rates, the current lockdown offers a great opportunity to eat delicious and nutritious meals, which may not be possible when consuming outside fare. Eating the right foods and if having any deficiency, adding appropriate food fortifiers and supplements can be an excellent way of combating micronutrient hunger. Thereby, we will be ensuring our bodies are as healthy and disease-free as possible.

About the author: Dr. Varsha Pramodh is a registered dietician, research scholar and metabolic nutrition consultant.

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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The Big Gap Of Micronutrients In The Indian Diet - NDTV

Newsletter: What is it like to go through the Aurora COVID-19 testing site? – Kendall County Now

Posted: May 26, 2020 at 5:43 pm

As a public service, Janna Misek, State Farm Insurance & Shaw Media will provide open access to information related to the COVID-19 (Coronavirus) emergency. Sign up for the newsletter here

Welcome to the Record Newspapers/Oswego Ledger Kendall County local government newsletter. Each Tuesday and Thursday, reporters Katie Finlon, Shea Lazansky and editor John Etheredge provide exclusive content and commentary on topics and issues involving Kendall County area governmental agencies and the communities they serve.

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Hey, Kendall County! This is news reporter Katie Finlon again, and I'm once again hoping this newsletter is finding everybody either safe, healthy or at the very least on the mend.

If it looks like my byline hasn't been as prevalent as it usually is since about Wednesday, your powers of observation are definitely up to snuff I've been feeling sick for more than a week and I reached a breaking point with symptoms from last Wednesday through Saturday morning. I'm talking cluster headaches/migraines, nausea, other less pleasant tummy troubles, an off sense of taste (like everything had a weird wax aftertaste), a little shortness of breath and the worst symptom for me to tolerate hives. The type of full-body hives that wake you up at least every two hours throughout the night.

Separately, these symptoms really aren't that unusual for me. Those who know me know I have some unique autoimmune health conditions never mind that I'm just an anxious human being by design and I finally got some decent relief in the last few years with a sharp eye on my sleep schedule, keeping tabs on my diet and a daily medication cocktail of omeprazole and various antihistamines. Still, I will have some off days on occassion, especially with my history of migraines.

Together, however, those symptoms which have been reported to be more secondary symptoms of COVID-19 started to kind of concern me, especially since they were breaking the threshold of my daily medication regimen for days on end and there weren't any noticeable changes made to my diet or sleep schedule otherwise. The symptoms definitely concerned my husband, especially after I mentioned the off sense of taste even though it wasn't a complete loss of that sense for me.

After my husband kind of talked me off of my stubborn high horse, we agreed it wouldn't do either of us any harm to get tested for COVID-19 sooner rather than later, especially with my sick day reserve I (thankfully) have at my disposal. So we opted to start with an Illinois Department of Public Health COVID-19 test from the Chicago Premium Outlets mall in Aurora, which opened April 22.

To start, the reason why I don't have my own photos of my actual experience from the drive-thru test site as a patron is that multiple Illinois National Guard officers kept telling cars in line ours included that taking photos of the site was prohibited. It appeared that order was to limit some gaper's block and to keep the car line moving along safely and to be fair, that approach seemed to be effective. I don't think we were there for longer than an hour, and we were allowed in line at about 9:15 a.m. Thursday, May 21 much to my relief, since I know the tests are given on a first-come, first-serve basis.

Since I've told people here and there about what's been going on with my situation up to this point, I've also been asked what the drive-thru testing experience was like. I've boiled it down to this: It felt a little dystopian and unnerving as a whole, but at least everything was well streamlined.

We were greeted by an officer wearing a cloth face mask toward the beginning of the maze, who asked who in the car was getting tested (both my husband and I). They wrote the number of tests to be administered on the driver's side window along with my husband's phone number on that same window and my phone number on the passenger side window and we were both given a small paper packet with information on what to expect from the testing procedure and how the state will follow up with test results via phone call.

After that, we were greeted by more officers with cloth face masks that asked us to hold our driver's licenses up to the windows which were only cracked about a half inch, per officers' instructions after my husband accidentally rolled his window down about an inch too far as they took down that information and whatever symptoms applied. We were then shepherded by a few more cloth face mask-clad officers into a tented area, where a sergeant with an N-95 mask, a face shield and a medical apron guided both of us through self-administered nasal swab tests.

As if receiving instructions from someone with that type of get-up yelling through a cracked window wasn't unsettling enough, let me tell you: The sensation of shoving a huge Q-tip about an inch up both of your own nostrils also is a weird one. If your eyes don't water and you don't feel the constant need to sneeze, you might have done it wrong.

As far as my own health situation goes, I ended up following up with my primary doctor via video call after all the day after I got tested. She seemed to be reassured that it would be unlikely that I'd test positive for COVID-19, since I didn't (and still don't) have a fever and a lot of these symptoms could be attributed to the horrid allergy season that's seemingly knocking everyone allergy-prone or not off of their feet.

However, she agreed it was appropriate for me to get tested regardless, considering what's happening in the world and what I do for a living, and that helped me personally feel a little less worry wart-y and not like I'm wasting state health time and resources. She also wrote another prescription and ordered me to take even more antihistamines to help me feel a little more human again in the following days.

Like my (correct, I begrudgingly admit) husband said: It's like it's almost always a good idea to follow up with your physician with any health concerns you may have, especially in this day and age.

As I write this from the comfort of my own couch on Sunday, it looks like the earliest I'll get my test results back is today (Tuesday). For now, I'm laying as low as I possibly can and trying not to scratch my skin completely raw until I get that health clearance to be able to run necessary errands and cover more assignments from a safe distance a little more freely.

Until then, it's good to be back at about 75% health-wise and I'm looking forward to seeing more of you soon, Kendall County!

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Newsletter: What is it like to go through the Aurora COVID-19 testing site? - Kendall County Now

How The 80/20 Rule Can Save Your Life During The Coronavirus Reopening – Forbes

Posted: May 26, 2020 at 5:43 pm

Getty

Since the first U.S. case of Covid-19 was confirmed Jan. 20, the coronavirus pandemic has dealt the nation a triple blow: afflicting our health, undermining our economy and tearing at our social fabric.

In recent weeks, the pandemic has taken tens of thousands of lives and millions of jobs. And, according to recent reports, deaths of despair, such as overdoses and suicides, are on the rise amid tight social restrictions.Amid these threats, many states have begun a phased reopening of businesses and public places.

Influential figures in healthcare, business and politics have played a significant role in plotting the path forward.

But rather than working together on a comprehensive plan for a safe and successful reopening, these groups have maintained competing interests, bringing to mind the parable of The Blind Men and The Elephant. Each touches only one area and describes that part as if it were the whole.

1. Public health experts fear more than anything the ongoing spread of disease and, therefore, insist restrictive steps must continue.

2.Small businesses, fighting for their own survival, have joined conservative news outlets in calling for an aggressive reboot of the economy.

3.And with rising levels of domestic violence, alcoholism, and depression, both mental health experts and elected officials fear the threat of keeping social restrictions in place.

Though there is merit in each fear, and wisdom in each approach, our nations leaders have blinded themselves to a disconcerting reality: Maximizing success in one area will inflict even greater damage on the others.

Continuing aggressive shelter-in-place orders, for example, will further aggravate mental health issues just as throwing open the doors to the economy will cause a resurgence of infection. To save lives, we need a more focused strategy that blends the best of all three approaches, and removes the greatest threats from each. The question is: How best to a accomplish this goal?

Calling Professor Pareto

In the 19th century, Italian engineer and economist Wilfried Fritz Pareto observed that 20% of Italians held 80% of the countrys wealth. Expanding on his law of the vital few, Pareto held that a multitude of different events and social structures follow this same principle.

Now known as the 80/20 rule or the Pareto principle, the theory has proven incredibly accurate and insightful across nearly every facet of human existence, helping organizations and institutions strategize for success the world over.

Today, it is responsible for the well-known business adage that 20% of your customers produce 80% of your sales. Though actual data may vary by industry and business unit, this helpful nugget of wisdom allows sales and marketing teams to target a small group of customers rather than diluting their investments by trying to reach everyone. Likewise, knowing that 80% of all healthcare costs are consumed by 20% of Americans allows insurance executives to pool resources and build health programs aimed at keeping their sickest enrollees out of the hospital.

Using The 80/20 Rule To Battle The Coronavirus

Applying the Pareto principle to our nations coronavirus response offers a much safer and more effective set of solutions, maximizing the number of lives saved while ensuring the cure isnt worse than the disease itself.

Our nations current approach to the pandemic fails to acknowledge the fact that 80% of coronavirus deaths have occurred among the 20% of the population that is 65 years and older. Similarly, a study in New York City, the epicenter of the U.S. outbreak, found that 88% of of hospitalized coronavirus patients had at least two chronic health conditions.

If we know that the vital few are being disproportionately affected by the coronavirus, then why do shelter-in-place and social distancing orders apply to everyone, regardless of age or health status? Why are offices and small businesses reopening their doors to all workers and customers, rather than beginning with the 80% of people least likely to die?

By treating everyone the same, our nations policies are overly restrictive of people who are relatively safe while providing not nearly enough protection for the individuals at greatest risk. Rather than shaping policies based on facts, weve applied a one-size-fits-all framework to the entire nation. As a result, weve not only failed to corral the virus but also inflicted excessive economic and interpersonal pain on everyone.

By applying the 80/20 rule now, we can reshape U.S. policies governing our health, economy and society in ways that better protect all of us from the virus.

1. Helping our health

For months, the media has obsessed over the national Covid-19 death rate, wondering: Is it as low as 0.66% or as high as 5%? It doesnt matter. What matters is that death rates vary considerably by demographic. Among children, the chances of dying are extremely low, less than 0.01%, while the mortality rate among the elderly can reach double digits.

Therefore, reducing deaths requires us to segment the nation into two groups: Those in the high-risk 20% (seniors and people with two or more chronic conditions who must avoid contact with infected persons at all costs) and those in the lower-risk 80% (everyone else).

To understand the need for such a policy, look at nursing homes, which house less than 0.5% of the U.S. population but account for approximately 25% of Covid-19 deaths. All facilities should, therefore, separate residents (all of which fall into the 20% group), test staff frequently and strictly limit visitation.

The 20-percenters who live at home should avoid contact with family members who are not regularly tested or proven to have antibodies. At the same time, we need solutions that help seniors and people with chronic illnesses avoid the psychological consequences of extreme isolation.For example, recognizing how difficult it has become for grandparents to stay away their grandkids, we should provide technological assistance and support to connect families during this time of great social need.

And until there is a vaccine, we must allocate significantly more resources toward providing the 20% with sufficient food, access to medical care and safe housing. Compared to the trillions of dollars were spending to address the consequences of our current approach, investing in proactive assistance and prevention would prove far more cost effective.

2. Bolstering our economy

The American public, which has been subjected to an abundance of pseudoscience and political disinformation, continues to hold on to the false hope that the coronavirus will magically disappearthe result of effective social distancing, warmer weather or a wonder drug like hydroxychloroquine or remdesivir. If any of these outcomes were likely, or even possible, we could afford to blunder along for a few more months.

The reality is that this disease wont go away until there is an effective vaccine, which will be no sooner than January 2021, even by the most hopeful estimates. And because this is a marathon, not a sprint, we cant afford to let our economy crumble or put vulnerable people in the virus cross-hairs.

For our nations economic well-being, the time has come to open stores, restaurants, schools and services to the 80-percenters. At the same time, we must maximize the health and safety of workers and consumers. In public places, all people should wear a mask or facial shield, observe the six-foot rule, wash their hands frequently, and be tested at the first sign of symptoms. We should also ramp-up contact tracing to quickly and safely alert and isolate those who have interacted with infected persons. These measures are far less restrictive and, yet, far safer than the rules currently in place.

3. Bringing society closer to normal

Some situations are still too dangerous for anyone, regardless of age or health status (see: Game Zero, the Champions League soccer match in Spain that epidemiologists refer to as a biological bomb).

Until there is a vaccine, in-person conferences, major sporting events, large summer festivals, and even packed dance floors should be outlawed.We must remember that the 80-percenters are not immune to the disease. They can transmit it even if asymptomatic.

Ultimately, the 80/20 approach doesnt ensure 100% protection, 100% economic revitalization or a 100% return to normal. But it gives us the best opportunity to maximize success in all three areas.

Of course, anyone who prefers to continue sheltering, even those in the least-vulnerable 80%, should be able to do so. Generous work-from-home policies should continue for those who wish to stay as safe as possible. And telemedicine should remain a legal and reimbursable alternative to in-person care.

Ultimately, some 20-percenters would rather risk their lives than remain under house arrest. A clear, comprehensive strategy, properly communicated to all, would allow these individuals to make an informed decisionfully aware of the potential consequences.

Theres a reason extreme diets fail. To lose weight and keep it off, people need a plan they understand and can maintain for the long term. Our current coronavirus crash diet is the worst of all extremes. By following the Pareto principle, we could define a new normal that everyone could live withat least until a vaccine arrives.

Full coverage and live updates on the Coronavirus

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How The 80/20 Rule Can Save Your Life During The Coronavirus Reopening - Forbes

Jack Daniel’s Makes Bottled Jack And Cola Drinks You’ll Have In Your Hand All Summer Long – Yahoo Lifestyle

Posted: May 26, 2020 at 5:43 pm

Photo credit: aldi.mademedoit - Instagram

From Delish

There's something about summer cocktails that just hit differently. Who wouldn't love sipping a light and sweet boozy drink in the sunshine? And if you can just crack open a bottle of said boozy drink? Even better! Enter Jack Daniels' Black Jack Cola, a bottled whiskey cola drink that will change your summer drink game for the better.

Black Jack Cola, as you may have guessed, is pretty similar to a whiskey cola with a lemon-lime twist. Each bottle in the six pack has a 4.8 percent ABV. This drink is part of the brand's Country Cocktails range, which essentially makes your favorite mixed drinks into convenient bottled beverages.

This drink seems to have been around for the past year or so, but we got a glimpse of it thanks to Instagram account @aldi.mademedoit. They spotted it at their local Aldi store this past weekend, and it seems like plenty of commenters now have plans to pick up a pack for themselves.

"Oh my stars I gotta try these!!!" one person wrote. "I need to try these," another person wrote.

Luckily for them (and, well, us) this drink has stellar reviews across the board and is not only available at Aldi, but also at major retailers like Walmart and local liquor stores. Do a quick search and chances are you can find a pack of these to pick up near you (or have delivered!) Then all you'll have to do is set up the lawn chair and prepare for a nice long afternoon of doing nothing but sipping whiskey and cola. What could be better?

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Jack Daniel's Makes Bottled Jack And Cola Drinks You'll Have In Your Hand All Summer Long - Yahoo Lifestyle

70 years of Batmobiles get their due in Warner Brothers documentary – Yahoo Lifestyle

Posted: May 26, 2020 at 5:43 pm

We shouldn't need to say anything for this post other than: The official Warner Brothers flick "The Batmobile Documentary" is now free on YouTube, and, "Enjoy." In case anyone's still here, the doc is like an hour-long behind-the-scenes featurette for a screen star that's used a fire-spitting turbine to combine the best of Lassie and the Terminator. The caped crusader's ride didn't start out that way, though, a series of luminaries opening the film by explaining the anonymous red sedan that began this whole road trip. From the time Batman first hauled around town in an unspecified two-door hardtop in Detective Comics #27 of May 1939, it took two years for someone to christen his ride "The Batmobile" and decorate it with the bat hood ornament, giant batwing fin springing off the back, and dark hue it deserved.

When Batman swung from comic books to movies in 1943, the Batmobile returned to its quotidian roots: Bruce Wayne drove a Cadillac convertible with the top down, Batman drove the same convertible with the top up.

It wouldn't be until 1950 that comic-book Batman, stuck in a hospital recovering from a broken leg, drew up a dedicated, gadget- and trick-laden Batmobile that would sprout bigger fins and far-reaching derivatives throughout the decade, including a Bat Saucer and a Bat Tank.

In 1966, the Bat-universe blew open with the "Batman" television series starring Adam West. Since Warner Brothers commissioned this documentary in 2012 and premiered it at San Diego Comic-Con in 2013, Adam West and George Barris were alive to tell the story of the car that established the Batmobile template. Barris said a show producer told him he had 15 days and $15,000 to build a car. Barris gave one of those dollars to Ford to buy the Lincoln Futura concept car Ford had debuted at the 1955 Chicago Auto Show, and we know the magic he made of it.

The documentary trail of directors, producers, and designers connects Barris' work to Tim Burton's just-as-famous, revamped, Chevrolet-Impala-based Batmobile that Michael Douglas drove in the 1980s, the lesser-favored Batmobiles that followed for Val Kilmer and George Clooney, and the literal mil-spec Tumbler Christopher Nolan blew us all away with in "The Dark Knight" trilogy. The trail ends before getting to Zach Snyder's rigs for Ben Affleck's Batman, which means we don't get insight into the mid-engined, muscle-car looking hootenanny Robert Pattinson will pilot in next year's "The Batman," either. That could be a good thing, but we'll just have to wait and see. The doc stands as a solid hour of the real definition of "infotainment," just a click away.

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70 years of Batmobiles get their due in Warner Brothers documentary - Yahoo Lifestyle

Here’s the Deal with Meghan Markle Possibly Returning to Acting, Since You’re Dying to Know – Yahoo Lifestyle

Posted: May 26, 2020 at 5:43 pm

From Cosmopolitan

Meghan Markle may have a production deal in the works.

But no, this doesnt mean Meghan has plans to return to acting. 🙁

Once upon a time, Meghan Markle used to be an actress. But after becoming a literal royal and subsequently leaving the monarchy to pursue freedom with Prince Harry in America, everyone cant help but wish upon the nearest star for Meghans return to the big screen. Sure, we got Meghans narration on Disney+s Elephants, but lets be realwere greedy! We want more! But will we get more IMDb credits from Meghan? Short answer: Yesand no.

According to Katie Nicholl for the Sunday Times, Meghan apparently has no plans to resume life onscreen. But! Theres a silver lining here that makes this sad news a *little* less devastatingthank gawd.

Royal reporter Omid Scobie suggested that Meghans becoming more interested in operating behind the scenes and could even net a production deal. Think of a working model not too dissimilar to what the Obamas created after leaving the White House, when they set up their Higher Ground production company and later signed a multiyear production deal with Netflix to produce movies and documentaries that cover issues such as race, class, democracy, and civil rights, he told the Sunday Times.

On top of the possible production deal, Meghan might be working on an unspecified wellness project (move over, Gwyneth Paltrow and Kourtney Kardashian). You know, in addition to possibly working on some more cookbooks and relaunching her lifestyle blog, The Tig.

In the meantime, were just gonna have to keep waiting with bated breath for more Meghan appearances and news of her charitable endeavors. *sigh*

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Here's the Deal with Meghan Markle Possibly Returning to Acting, Since You're Dying to Know - Yahoo Lifestyle

Weight loss: Eating more of this one food can help you lose belly fat – Express

Posted: May 26, 2020 at 2:49 am

Research shows that eating protein can help reduce cravings by 60 percent which will also help you to slim down as this will help you reduce your calorie intake.

In order to lose weight, your diet needs to be in a calorie deficit state. This means that your body is burning more calories than you are consuming. Therefore, adding more protein will help you diet be in a calorie deficit as you will be eating less throughout the day.

Protein also helps boost the metabolism. If your metabolism is high, you will burn more calories at rest and during activity.

This nutrient is crucial for your body in order to lose weight, especially belly fat as it contains a high thermic effect which is the amount of energy your body needs to burn in order to break down, digest and metabolise the food.

Eggs

Eggs are a low-calorie food rich in protein and other key nutrients that the body needs. Eating eggs can support weight loss, especially when incorporated into a calorie controlled diet.

Research suggests that eggs boost metabolic activity which can help reduce belly fat and they can also increase feelings of fullness, meaning you will consume less calories in a day.

Almonds

One of the healthiest nuts, almonds are rich in proteins and healthy fats. Both protein and healthy fats combined, can help with the weight loss journey.

They are a great source of omega-3 fatty acids that can help boost the metabolism and provide your body with more energy. You can even incorporate almonds into your diet by making your own almond butter which can help to increase your protein intake easily.

However, these are just two sources of protein you can include into your diet.

Other foods include oats, chia seeds, avocado, lentils, milk, Greek yoghurt, chickpeas and fatty fishes.

If you are struggling to get a high amount of protein into your diet, experts suggest adding a good quality protein supplement, like whey protein into your diet.

This is a healthy but convenient way to boost your total intake and you can incorporate it into your day by adding it to milk or water, creating a protein shake.

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Weight loss: Eating more of this one food can help you lose belly fat - Express

Intermittent fasting is one more tool in weight-loss toolbox – STLtoday.com

Posted: May 26, 2020 at 2:49 am

While I agree with you that a Mediterranean-style diet has many health benefits, your son has had success with his fasting strategy. I have seen over and over again people having success with their plan(whatever that plan might be), only to go back to their old dietary habits and have the weight come back on. I would recommend he continue with the intermittent fasting, continuing to count calories, but to try to make sure what he does eat is as healthy as possible.

Dear Dr. Roach In a recent column, a reader was concerned about his enlarged prostate and possible UTI. You wrote that he may possibly benefit from changing the pH of his urine, but you did not specify which way. It implied that acidic urine could be a problem. However, doesnt the drug Hiprex given for recurring UTIs help prevent infections by making the urine acidic? J.B.

Answer Methenamine (Hiprex) is converted in an acidic environment (a pH below 5.5) to ammonia and formaldehyde. Formaldehyde is not an antibiotic, but does have general bacteria-killing effects. Hiprex also contains two organic acids, hippuric acid and mandelic acid, which help keep the urine pH low so the drug will work. Other physicians prescribe vitamin C in addition to help ensure an acidic urine.

So, its not the acidic urine that kills the bacteria with methenamine, its that the drug is converted to bacteria-killing formaldehyde in the acidic urine. Most bacteria are relatively resistant to the acidic pH changes that are possible in the urine.

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Intermittent fasting is one more tool in weight-loss toolbox - STLtoday.com

6 Habits of Successful Weight Loss to Review with Your Clients – Club Industry

Posted: May 26, 2020 at 2:49 am

[Editors Note: This article is adapted from Lose It Forever: The Habits of Successful Weight Losers from the National Weight Control Registry by Jason R. Karp, Ph.D.]

Losing weight is hard; keeping it off is even harder. What is unique about those who succeed? The answer is buried deep in the archives at the Weight Control and Diabetes Research Centerin Providence, Rhode Island: The National Weight Control Registry (NWCR), the largest database ever assembled on individuals successful at long-term maintenance of weight loss. Founded in 1994, the NWCR includes more than 10,000 individuals who complete annual questionnaires about their current weight, diet and exercise habits, and behavioral strategies for weight loss maintenance.

Habit No. 1: Live with intention. The NWCR has shown that, when intention is behind weight loss maintenance, 21 percent of overweight people are successful weight losers.

The longer people keep their weight off, the fewer strategies they need to continue keeping weight off. The longer your clients persist in their intention and behave in accord with that intention, the easier it is for that behavior to stick and turn into a habit.

In a review of 56 studies that contained 58 health behaviors, researchers at Universit Laval in Quebec, Canada and the University of Limburg in The Netherlands found that intention remained the most important predictor of health behavior, explaining 66 percent of the variance. In half of the reviewed studies, believing that one has control over his or her behavior significantly added to the prediction.

What makes one individual persist at a specific behavior while another individual doesnt? In the most recent NWCR study published in 2020, conscientiousness was compared between successful weight losers from the NWCR and non-NWCR weight regainers.[i] The successful weight losers were more conscientious than the weight regainers and scored higher on measures of order, virtue, responsibility and industriousness.

Habit No. 2: Control yourself. Being a successful weight loser requires a lot of self-control, delaying gratification now (e.g., dessert) for the more desirable reward later (e.g., a slimmer waistline, better health, enhanced self-esteem and happiness). Compared to typical unsuccessful dieters, successful weight losers are better able to resist temptation, control themselves and push back against the environment. They restrict certain foods, weigh themselves regularly and use digital health technology.

One of the key factors of self-control is disinhibition, which literally means not being inhibited. Some inhibition is good because it prevents people from not giving into temptation and eating whatever and how much they want. High levels of disinhibition are bad because it leads to risky behavior. Disinhibited eating is a failure to maintain control over eating. The opposite of disinhibited eating is dietary restraint. Several NWCR studies have found that increased disinhibition leads to regaining lost weight. Other studies have found strong relationships between a lack of self-controlimpulsivityand obesity.

Habit No. 3: Control calories. Successful weight losers consume fewer daily calories than the general population. They consume a low-calorie diet of about 1,400 calories per day, with women consuming about 1,300 and men consuming about 1,700 calories per day. By comparison, the U.S. adult population consumes an average of 2,120 calories per day (women consume about 1,820 calories per day and men consume about 2,480 calories per day).

Successful weight losers control calories several ways, including limiting how often they eat out at restaurants, rarely eating fast food, and limiting how many calories they drink. They are also more likely than normal-weight individuals to have plans to be extremely strict in maintaining their caloric intake, even during times of the year when its easy to consume calories, such as during holidays.

Habit No. 4: Eat a low-fat, high-carbohydrate diet. NWCR members consume an average of 25 percent of their calories from fat, 55 percent from carbohydrate and 20 percent from protein with no difference in the macronutrient percentages between women and men.

The percentage of NWCR members consuming a low-carbohydrate diet (less than 90 grams, which is less than 25 percent of daily calories) increased from 5.9 percent in 1995 to 7.6 percent in 2001 to 17.1 percent in 2003, although it still remains low for successful weight losers, despite the medias attention on low-carbohydrate diets. Even with the increasing percentage of NWCR members consuming a low-carbohydrate diet, the fat content of the diet still remains far below the national average. Hardly anyone in the NWCR is consuming a very low-carbohydrate or ketogenic diet. The word ketogenic doesnt even exist in any of the NWCRs published studies.

Habit No. 5: Eat breakfast. Seventy-eight percent of NWCR members eat breakfast every day, while only four percent never eat breakfast. These successful weight losers lost an average of 71.3 pounds and maintained the NWCR-required minimum weight loss of 30 pounds for an average of six years. Eating breakfast every day is also common among other successful weight losers: The NWCRs sister registry in Portugal (Portuguese Weight Control Registry) has found that daily breakfast is one of their members most common strategies.

Eating breakfast is important for several reasons. When your clients get out of bed in the morning, their blood glucose is on the low side of normal. Their bodies need energy for the days activities. The macronutrients they eat at breakfast will be used for their important jobscarbohydrate will be used to replenish blood glucose from their overnight fast to provide immediate fuel for their cells and to store muscle glycogen for later use; protein will be used to maintain the structural integrity of their cells and tissues and to transport nutrients in their blood; and fat will be used to provide energy, absorb fat-soluble vitamins and maintain their bodies temperature. Because your clients are in a metabolically needy state when they get out of bed, all those calories from carbohydrates, protein and fat that they eat at breakfast will be used to fulfill their bodies metabolic demands.

Habit No. 6: Exercise (a lot) every day. Successful weight losers burn about 2,700 calories per day. Seventy-two percent burn more than 2,000 calories per week and 35 percent burn more than 3,000 calories per week.

A consistent, high level of exercise is one of the most important predictors of whether or not someone will be able to keep the weight off. A major finding of the NWCR is that a large part of regaining weight after losing it is due to the inability to maintain exercise habits for the long term.

It may be easy or convenient to think that the reason some people exercise and others dont is because the ones who do have the time and resources, such as access to a gym or personal trainer, or because they simply like to exercise. However, the NWCR has shown that what makes a successful weight loser exercise has little to do with these factors. Whether or not someone exercises comes down to his or her commitment and the creation of and persistence in the habit. (See habit No. 1.: live with intention.)

BIO

A competitive runner since sixth grade, Dr. Jason Karp, Ph.D., pursues his passion every day as a run coach, exercise physiologist, speaker, educator and bestselling author of 10 books and more than 400 articles. He was the 2011 IDEA Personal Trainer of the Year and two-time recipient of the Presidents Council on Sports, Fitness & Nutrition Community Leadership award. His REVOLUTION RUNNING certification has been obtained by fitness professionals and coaches in 23 countries. His new book, Lose It Forever: The Habits of Successful Weight Losers from the National Weight Control Registry, is available on Amazon.

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6 Habits of Successful Weight Loss to Review with Your Clients - Club Industry


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