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At the heart of the matter – News for the Oil and Gas Sector – Energy Voice

Posted: March 6, 2020 at 3:46 pm

Heart disease is the single biggest killer in Scotland. It acts as a huge burden on the NHS, with someone in Scotland being admitted to hospital due to a heart attack every 50 minutes. It causes daily devastation, with coronary heart disease causing around 18 deaths every day.

New research and innovative technologies are in place and advancing every day to help combat the issue with a strong focus on continuing to build on vital research, preventing heart diseases from developing, and ensuring that those with existing conditions live longer, better lives.

In recent years, significant progress has been made to reduce death rates, thanks to these advances in diagnosis, treatment and care of coronary problems.

Sixty years ago, seven in 10 people who had a heart attack in this country didnt survive. Now, seven in 10 people whove had a heart attack return home to their families.

Those who do safely return can act as ambassadors for the prevention of heart disease.

Known as secondary prevention, those who have suffered a problem a small heart attack for example then use this scare to take action, reassessing their diet and exercise.

The oil and gas industry, particularly those offshore, is made up of an ageing workforce.

Cardiac problems are no stranger to these workers. Although many return to work with a new mindset inspired by secondary prevention a huge number also arent given this second chance at life.

Preventing coronary artery disease is largely about controlling the risk factors.

Ideally, prevention habits start early, but they remain important all through life. Its never too late to change, though the earlier in life you do so, the greater the advantage.Smart steps to take include:

Ditch the cigarettes. Smoking is considered one of the key risk factors in causing heart attacks. It makes the walls of your arteries sticky from the chemicals, so fatty material can stick to them. If the arteries that carry blood to your heart get damaged and clogged, it can lead to a heart attack. Not much better is passive smoking. So whenever possible, steer clear of second-hand smoke.

Eat better. Aim for an eating plan thats low in saturated and trans fats and high in monounsaturated and polyunsaturated. The fats found in olive oil and fish, those high in fibre (found in plant foods), and treats low in salt and sugar will also keep your heart healthier for longer.

Keep active. A good goal is at least 150 minutes of moderate exercise each week, or 75 minutes of vigorous aerobic exercise each week. Aim to be active for 30 minutes a day, most days of the week. Adding in walks over lunch, and opting for the stairs instead of the lift can help promote this. Simple steps, big differences.

Be mindful. Some stress is unavoidable in life but it tends to push us towards the bad stuff that can lead to heart problems (overeating, drinking, lazing too much). Consider your mental health as well as your heart health and your body will thank you for it. Try using exercise or mediation to relax.

Dr Stuart Scott is medical director at Iqarus

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At the heart of the matter - News for the Oil and Gas Sector - Energy Voice

Growth Hormone Benefits: Should You Take HGH Injections to Build Muscles and Lose Weight? – Globe Stats

Posted: March 6, 2020 at 3:46 pm

Human growth hormone is essential to help us grow intoadulthood. Treatments are available for, both children and adults, who do notrelease enough HGH.

These growth hormone treatments aim to increase theconcentration of growth hormone, especially in bodybuilding. If you areinterested in the effects of HGHfor doping, here are the main facts you shouldconsider before taking it.

What is growthhormone?

From a purely scientific point of view, growth hormone,under its scientific namesomatotropin, is a polypeptide substance whose code isattached to the gene in chromosome 17. Synthesized by the brain, it is secretedusing other hormones. These hormones are secreted by the hypothalamus andpituitary gland and their levels depend on time of day and activity.

In short, it is a hormone secreted throughout life, butespecially during childhood and puberty. This will allow the cells, andtherefore the organs and the whole body, to grow. So children withbelow-average levels of somatotropin suffer from growth retardation.

Also called HGH for human growth hormone, this naturalhormone can also see its secretion increase, as it can be stimulated by sleepor food. It is not only responsible for growth, but also for the regenerationof cells, muscle tissue and bones in the body. Basically, during childhood, andespecially during puberty, after the age of 20, it will fall gradually.

Why increase growthhormone levels?

This naturally produced hormone, essential for the body,will be responsible for growth from childhood to adolescence, to allow an adultto reach his final size. But its level, which can be more or less important,determines the size of each person. In adulthood, its secretion decreases, butremains an ally of the muscular system and is essential for the elimination offat.

Some people who reach adulthood, especially those who dobodybuilding, want to restructure their body by including hormonalsubstitutes in their diet to get the most sought after HGH Benefits. You shouldknow that you cannot buy them without a doctors prescription. But there arealso foods rich in growth hormone well get to that later.

Besides muscle growth, there are many reasons why somepeople increase their growth hormone levels. HGH ensures hair growth and slowsdown the aging process, giving the skin more elasticity. It is also a goodpartner to increase libido, to increase endurance through better resistance toexercise. It is also attributed a quality that lowers blood pressure and canincrease brain activity. In short, this is a magic hormone!

Growth hormone forweight loss

In fact, known for its power to eliminate fatHGH is used bymany people who want to lose fat easily.In particular, growth hormone promotes fat burning, allowing yourmetabolism to tap into fat reserves to produce more energy.

You will be able to lose more fat with less effort. Inaddition, growth hormone will nourish your muscles better and limit the loss ofmuscle mass.

Growth hormone andmuscle building

Athletes use growth hormone to stimulate their abilities. Inother words, it is a doping technique for those who want to improve theirphysical performance.

Numerous scientific studies have linked growth hormone tomuscle anabolism. In fact, HGH is the engine of metabolism and has a greatinfluence on protein synthesis. This protein synthesis will allow muscles torebuild even more easily after physical activity. It will become bigger,stronger and more powerful. It is for these reasons that some muscle-buildingenthusiasts introduce this hormone into their regimen.

However, while some people increase their growth hormonelevels through diet, others use a much more controversial method. Somatotropininjections can only be used legally with a prescription. HGH injections such asNorditropin are considered doping substances and aretested for before and afterprofessional sporting events.

The use of steroidsto increase growth hormone concentrations

There are two schools: those that increase growth hormonelevels through diet and sleep, and others that choose an easy way out by using HGH injections.

Although no one can question the anabolic effect of growthhormone on muscles and its fat burning effect, you should be aware of thedifferent risks associated with taking HGH as an injection.

HGH Side Effects

Some are mild, such as joints swelling, excessive sweatingor recurring migraines.

Others are much more severe and sometimes irreversible, suchas thickening of the bones in the jaws and fingers, carpal tunnel, HGH belly, pressureon the nerves, resistance to insulin and faster development of cancers.

Finally taking HGH injections should be considered only as alast resort mostly because of the high cost and the possible side effects.Still HGH injections are relatively safe when taken correctly and under thesupervision of a well versed endocrinologist.

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Growth Hormone Benefits: Should You Take HGH Injections to Build Muscles and Lose Weight? - Globe Stats

Why losing weight isn’t the right reason to adopt a healthier lifestyle – Folio – University of Alberta

Posted: March 5, 2020 at 1:49 pm

Cant seem to keep that weight off? Youre not alone, say University of Alberta health experts who suggest weight loss shouldnt be the primary motivation behind healthy lifestyle changes.

Obesity expert Arya Sharma said there is a growing body of research showing that upwards of 95 per cent of those who achieve any sort of meaningful weight loss will pack it back on, and then some, within a couple of years.

Why does maintaining weight loss have such a grim outlook? Sharma said its because you cant fight biology.

In fact, biology will fight you, and fight you very effectively.

He explained that as we gain weight, our bodys biology changes and will actually start defending that higher body weight as the new normal, regardless of how you put it on.

Sharma said the brain has a whole bag of tricks at its disposal, with the sole purpose of trying to get you to eatbeginning with increasing appetite and heightening taste and smell.

As you start eating less, your body senses there's not enough calories coming in, and you start having cravings, he said. In fact, you might even find food that you normally don't likehigh-caloric foodwill actually seem much more attractive to you.

The next strategy your body employs to combat any substantial weight loss is to reduce the amount of calories it burns.

If there's not enough calories coming in, the body turns down the thermostat, he said. Thats why people who lose weight often complain of feeling cold.

And if that werent enough, Sharma said that in the face of reduced calories, the body gets more fuel-efficient, able to cut calorie consumption during physical activity.

That's the big difference between biology and physics. If you look at your car, you can't teach your car to run on less fuel, but you can train your body to run on less fuel and you can become more fuel-efficientit's an adaptive system.

When those three things are taken togetherincreasing appetite and burning fewer calories at rest and at playalong with genetics and the fact that most of us have a finite amount of willpower, Sharma said it doesnt matter what exercise program you follow or which diet you implementyour body's going to want those calories back.

I liken it to pulling on a rubber band. You lose the weight and now you're pulling on this rubber band, and you have to keep pulling. The minute you let go, it's just going to snap back. Thats what makes long-term weight loss so difficult.

Sharma said because weight loss and weight maintenance carry on basically forever, obesity needs to be treated as a chronic disease.

When you have diabetes, and you need to follow a diet and take your insulin, you need to follow your diet and take insulin forever. Its the same thing.

He added the treatments that work best in the long term are the ones that fight this biology, such as bariatric surgery and medications that can block the adaptive responses of the body.

The body can still fight it, which is why there are some people who have bariatric surgery or who take the medication and then go off, who still end up putting the weight back on, said Sharma.

That just tells you how powerful those mechanisms can be.

According to Kim Raine, an obesity researcher in the School of Public Health, we are unwittingly helping our nature to gain weight with a seismic shift in the last 40 or so years in our environment.

We may be eating more than we used to and we may be less physically active than before, but it's not generally our choice to do thatit's that our environment has changed significantly, she said.

For instance, the ability to have food at our beck and call has increased exponentially in the last number of years. About a decade ago, Raines lab did an assessment of the relative amount of fast food and convenience stores compared with grocery stores in the city of Edmonton. They used fast food and convenience stores as a proxy for unhealthy high-calorie food, and grocery stores as a proxy for where you at least have the option of getting something healthier.

They counted 61 grocery stores and 761 fast food and convenience stores.

We've got this exposure to food like we've never had beforethat's the physical environment.

Perhaps even more invasive than the availability of food is the constant bombardment of messages promoting unhealthy food. Raine noted that marketers of unhealthy foods and beverages spend more money in three days than governments trying to promote healthy eating spend in a year.

And then we expect the nutrition education campaign that says eat your vegetables to counteract that. It doesn't make a lot of sense.

The uptick in motorized transportation means we don't walk anywhere anymore, and even well-meaning policies aimed at giving people greater access and increased choice to schools might be having a deleterious effect on physical activity.

Raine suggested open boundary policies that allow students to attend the school of their choice no matter where they live might be helping to drive the obesity epidemic too, as many kids are no longer walking to their neighbourhood school.

Because even if we work out an hour a day, it doesn't necessarily make up for what you would have walking back and forth to school or work four times, she said.

It's not a single one of those pieces that causes the problem, its when you add them all up.

While schools themselves do their best to teach kids about nutrition, Raine said students can walk out into the hallway to find a vending machine filled with high-calorie junk food.

We're fighting against an environment that is really pushing us to consume more and to be less active, she said. We need to move beyond trying to teach people to cope with the environment, and change the environment.

Raine said it can start in school. The U of A-led APPLE Schools program promotes the value of healthy eating and physical activity, but these programs need to be mandatory and need to be better funded.

Restrictions on the marketing of unhealthy food and beverages to children would also help, Raine said. Such restrictions have been in place in Quebec since 1980, and research shows those children consume significantly less fast food and have lower obesity rates.

She said subsidizing healthier foods and taxing high-sodium, high-sugar foods would also help, but added no one thing is going to solve the problem.

We can learn from successes in tobacco control. Raising taxes, restricting access to minors or eliminating advertisingeach one of those things individually did not make major changes to tobacco use, but collectively they changed the culture and denormalized tobacco use.

As for what we can do, health law and policy researcher Timothy Caulfield recommends steering clear of fad diets.

These diets gain traction because people do lose weight. But theyre losing weight because they pay attention to what they're eating for a little while, he said.

One thing I often say to people is, Can you name a single diet that worked long-term? If that existed, we would know.

He said what frustrates him most is that almost all of the marketing and pop-culture references to diet and exercise are tied to weight loss and aesthetics.

The best diet is the diet that works for you, is sustainable, is healthy and is enjoyable. If it's not enjoyable, it's not going to be sustainable.

U of A nutrition expert Sabina Valentine said one of the problems with fad diets is they often target foods we need, like protein, fat and carbohydrates.

I don't want people going out and eating loads and loads of fat, which happens in the keto diet. In moderate amountsperhaps 30 per cent of your dietfat contributes to a healthy diet.

Same with carbohydrates, which Valentine said have got a bad rap in the last decade, largely because of sugar.

Here are all these people avoiding carbohydrates, but they contain fibre, which plays an important role not only for decreasing health riskslike cancer and heart diseasebut also for making you feel full.

Rather than restrictive fad diets, Valentine said healthy eating should focus on making common-sense decisions and not being too hard on yourself after enjoying dessert at a party, for instance.

Learning how to include some of those yummy things in your diet kind of gives you that stick-to-itiveness, she said.

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Why losing weight isn't the right reason to adopt a healthier lifestyle - Folio - University of Alberta

Talking healthy eating habits with U of M – UMN News

Posted: March 5, 2020 at 1:49 pm

March is National Nutrition Month. Dianne Neumark-Sztainer with the University of Minnesota talks about what healthy eating habits are, what parents can do to encourage their kids to have healthy eating habits and more.

Q: What are healthy eating habits?Dr. Neumark-Sztainer: Healthy eating habits involve a combination of things. One is enjoyable eating, such as eating family meals or eating at a social event. Another is intuitive eating or paying attention to our body's cues (e.g. when your body tells you youre full to stop eating). We can also engage in mindful eating when we pay attention to what we are eating and more fully enjoy the food that we are eating. Finally, it is important to eat a diet rich in fruits and vegetables, choose nutrient-dense foods, and avoid foods that are high in calories and low in nutrients.

Q: What are things parents can do to encourage healthy eating habits?Dr. Neumark-Sztainer: The four cornerstones I focus on in my book Im, Like, SO Fat! Helping Your Teen Make Healthy Choices about Eating and Exercise in a Weight-Obsessed World are the following:

Q: What are signs that someone may not have healthy eating habits?Dr. Neumark-Sztainer: Unhealthy eating habits may include under- or over-eating, not consuming enough healthy food each day, or consuming too much of one type of food or drink. There may also be a change in ones attitudes toward eating, such as not enjoying eating, fearing eating, avoiding eating with others or using food as a coping mechanism.

Think about whether there has been a change in your childs behavior (e.g., eating, level of activity, social interactions), mood (e.g., becoming more socially withdrawn) or physical appearance (e.g., weight change). As a parent, it is not your place to decide whether your child has an eating disorder that is for a professional. It is within your role as a parent to identify any possible problems; open doors for communication with your child; get your child to professional help for diagnosis as early as possible; and work as a collaborative player with members of the health care team if they decide treatment would be helpful.

Q: What should people do if they believe a loved one may have an eating disorder?Dr. Neumark-Sztainer: The chance for recovery increases the earlier an eating disorder is detected. Talk to the person in a manner that shows a great deal of caring, concern about specific behaviors and firmness about the need for help. Make sure to prepare for your conversation up front, write down what you want to say and practice on someone else.

Q: What are you doing to advance research on healthy eating habits?Dr. Neumark-Sztainer: At the University of Minnesota, we are conducting one of largest and most comprehensive studies on eating and weight in adolescents, young adults and families called Project EAT. The project involves the long-term study of two large cohorts of adolescents from the Twin Cities as they progress from adolescence through adulthood.

I currently have funding from the National Institutes of Health to learn more about how best to work with young people and families dealing with challenging life circumstances such as poverty, racism and exposure to stressful life events. We need to ensure that we are meeting the needs of our most vulnerable populations, because we are witnessing growing disparities and inequities in eating and weight-related problems. It is now clear that eating disorders influence young people from different social and ethnic/racial backgrounds and we need to learn more about how to ensure that the needs of all youth are being met.

A newer area of research that I am engaged in involves the study of yoga and how this practice can help with issues of body image, eating practices, and other measures of well-being. This interest stems from my own yoga practice and in-depth study of this practice.

Dianne Neumark-Sztainer is a professor and head of the Division of Epidemiology and Community Health at the University of Minnesota School of Public Health. Her research focuses on a broad spectrum of eating and weight-related outcomes including eating disorders, unhealthy weight control behaviors, body image, dietary intake, weight stigmatization and obesity.

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Talking healthy eating habits with U of M - UMN News

The Link Between Diet and Acne: Exactly What to Eat and Not Eat for Clear Your Skin – The Beet

Posted: March 5, 2020 at 1:49 pm

You might have thought you kissed acne goodbye when you left your teens. Not so fast.Breakouts can still strike when youre in your 30s, 40s and 50s. Youre not even off the hook if you were a lucky teen who escaped this growing pain, as adult-onset acne can happenyears later, as a result of stress, hormones or just aging.

While there are numerous treatment options, theres one you may never have considered: Changing your diet. Growing evidence suggests that components of your diet can cause or worsen acne, says Caroline Robinson, M.D., a board-certified dermatologist and founder of Tone Dermatology in Chicago. Although research is still somewhat scant on this topic, some facts are evident: Unhealthy foods and certain animal products drive skin issues like acne while plants may have the opposite effect.

When you have acne, four main changes happen in the skin, including increased sebum (or oil) production; clogging ofpores by excess skin; bacterial overgrowth, and general inflammation caused by any number of sources. Adult women are more prone to acne than adult men, which could be driven in part by hormones. There is alink to diet, as well: Theoretically, any food that promotes inflammation can make acne worse, Robinson says.

Start first with high glycemic foods. These are foods that cause a spike in blood sugar levels after you eat like white bread, rice, cookies and cakes. High glycemic index foods increase insulin and other things in the body that lead to increased skin inflammation and increased oil production, says Rajani Katta, M.D., dermatologist and author of Glow: The Dermatologists Guide to a Whole Foods Younger Skin Diet who serves on the voluntary clinical faculty of Baylor College of Medicine and the McGovern Medical School at the University of Texas in Houston. Studies show that after people follow a 12-week diet with a low glycemic load, a measure thats obtained by multiplying the quality of a foods carbohydrate by the amount of carbohydrates in one serving of that food, oil glands get smaller.

Dairy and whey products can also drive acne by promoting inflammation, even if you aren't lactose intolerant. There are studies with bodybuildersthat reveal that those athletes taking whey protein supplements developed acne. Heres the kicker: In some cases, although they havent responded to acne medications, their skin improves when they stop taking whey protein, Katta says. So if you're prone to breakouts, stay away from whey.

Why might dairy be damaging to skin? By increasing the production of sebum in the hair follicle, dairy and whey contribute to worsening acne, Robinson says. Other hormones and sugars in the dairy may also play a role.

Studies on how plant-based diets benefit acne arent as robust as the studies on how certain foods trigger acne. Yet there is evidence to suggest that people who eat a diet higher in naturally occurring antioxidants from plants tend to have less acne, Katta says.

And theres a plethora of anecdotal evidence about how skin health improves after eating a plant-only diet. If you begin excluding foods like dairy and processed foods from your diet, theres a good likelihood that your skin will be clear, says Hana Kahleova, M.D., Ph.D., director of clinical research with the Physicians Committee for Responsible Medicine, adding that many individuals in its studies report this as a major benefit.

Acne aside, a whole-food, plant-based diet has other noticeable effects on the skin. For starters, research shows that if you eat a plethora of fruits and vegetables, especially those that are high in betacarotene (think carrots, sweet potatoes and red and yellow peppers), you have a rosier glow to your skin, Katta says. Even better? Wrinkles may be reduced on a plant-only diet. In one study, folks who loaded their diet with more fruits and vegetables appeared younger than those who were on a meat-rich diet.

If youre struggling with breakouts and want to try some food fixes, start by eliminating or limiting the added sugar. Youll have to experiment to learn how much added sugar your skin can actually tolerate, as some cant handle any while others can handle a small amount, Katta says. Follow the World Health Organizations recommendation and aim to get no more than six teaspoons of added sugars a day. And note that chocolate can, unfortunately, be an acne trigger for some people, Kahleova says.

Then work onditching dairy. First, if youre taking whey protein, eliminate that from your diet and switch to plant-based protein supplements. Then do some trial and error with plant-based milk and other non-dairy products to find which ones you like best. Just dont expect changes overnight, as it usually takes about eight weeks for acne to respond to a dietary change like this, Katta says.

Finally, move that diet as close to plant-only as possible, which will guarantee that youre eating large amounts of fiber. Fiber-rich foods can help maintain blood sugar levels, which may play a big role in some peoples acne, Katta says. Among them, low-glycemic index foods like beans, certain fruits, vegetables and steel-cut oats may be particularly beneficial for your skin.

According to Dr. Katta, foods rich in zinc like kidney beans, pumpkin seeds and spinach are anti-inflammatory in nature and can aid acne. Studies have also suggested that a healthier gut microbiome may reduce skin inflammation, which is why Katta recommends eating probiotic foods like kimchi, miso, and sauerkraut to calm breakouts. And because fiber is one of the most anti-inflammatory food components there is, veer toward foods that are rich in fiber like beans, lentils, and broccoli.

Other foods that have been studied and are recommended as blemish banishers:

Citrus like oranges, grapefruits, lemons, limes, or tropical fruits like papaya and mango are great places to start. Look for anything with an abundanceof vitamin C and fiber. C is for collagen, or it should be: Vitamin C is the building block of collagen, which makes up the cellular scaffolding of skin, organ tissue and vital body functions. There is no such thing as too much C since you'll just pee it away. Aim for a whole orange or red pepper a day, or get it with your leafy greens. Vitamin C is your skin's building block.

Avocados are high in healthy fats, which improve the health of your skin.Getting enough of these fats is essential to keeping skin hydrated. In a study of700 women, a diet high in healthy fats was found to contribute to having springy, supple skin.

Avocados contain compounds that protect skin from sun damage. And avocados are also a great source of vitamin E,which helps protect skin from oxidation, an important antioxidant that helps protect skin from oxidation and toxins. Most Americans dont get enough vitamin Ein their diets

Walnuts for Omega 6 and Omega 3 fatty acids are great for your skin, and walnuts carry are rich in bothomega-3 and omega-6 fatty acids, which fightinflammation. Walnuts also carry zinc, an essential barrier that keeps UV's harmful rays from penetrating your skin's outer layers. Walnuts provide vitamin E and selenium and have o 45 grams of protein per ounceso eat them on repeat.

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The Link Between Diet and Acne: Exactly What to Eat and Not Eat for Clear Your Skin - The Beet

What is the SIBO diet and how it can help reduce bloating, gas, and diarrhea – Insider – INSIDER

Posted: March 5, 2020 at 1:49 pm

Small intestinal bacterial overgrowth (SIBO), occurs when too much bacteria, usually coliforms, grow in the small intestine. Coliform bacteria ferment carbohydrates, which often leads to symptoms like excess gas, bloating, abdominal pain, and diarrhea. So the idea behind the SIBO diet is to maintain gut health by eating foods that are less likely to ferment in the intestine and feed coliform bacteria.

While SIBO is initially treated with antibiotics, "we think that the diet will prevent the bacteria from coming back," says Mark Pimentel, MD, director of the Medically Associated Science and Technology program and associate professor of gastroenterology at Cedars-Sinai health organization.

There has been relatively little research conducted on the SIBO diet, but it has many overlaps with the low-FODMAP diet, which has more scientific backing as a treatment for gastrointestinal issues. Here's what you need to know about the risk of developing SIBO and how the SIBO diet can help.

Many people assume that SIBO is caused by "bad bacteria" in the gut, but the issue is not the type of bacteria, but rather the amount. It is normal to have a lot of bacteria in the colon, where digestion moves more slowly, but an overgrowth of bacteria in the small intestine causes problems like gas and bloating or more concerning symptoms, like diarrhea and constipation.

Age. There isn't enough research to determine how many young people have SIBO. However, among older adults, SIBO is fairly common around 15% of older people have the condition. Older adults are more susceptible to SIBO because they are more likely to have slow digestion and to get gastrointestinal surgeries, which can disrupt the balance of gut bacteria.

IBS and other diseases. There's also a huge overlap in symptoms between irritable bowel syndrome (IBS) and SIBO and some estimates calculate that one-third of IBS patients have SIBO. You may be at greater risk of developing SIBO if you have a disease that slows digestion like Parkinson's disease, hypothyroidism, or diabetes.

Bowel obstruction. Having a bowel obstruction or deformity in your intestine caused by surgery can also put you at greater risk of developing SIBO.

Proton-pump inhibitors. If you have a condition like acid reflux for which you take proton-pump inhibitors like omeprazole, this will decrease your levels of stomach acid. Stomach acid is important because it prevents an overgrowth of bacteria in the upper small intestine, so without it, you're more likely to develop SIBO.

While the low-FODMAP diet was originally designed to treat IBS, it is often prescribed to treat SIBO as well. Like the low-FODMAP diet, the SIBO diet aims to reduce foods that can ferment in your intestines this means cutting out foods that normally digest more slowly like fiber and certain sugars like lactose.

The main difference between the SIBO diet and the low-FODMAP diet is the level of restriction, says Pimentel. For example, the low-FODMAP diet cuts out most fruits and some root vegetables like onions and garlic, while the SIBO diet is more lenient.

On the SIBO diet, you should not eat:

Foods that break down quickly into simple sugars are good for SIBO, because they give you nutrition without feeding the bacteria in your lower intestines. SIBO diet-friendly foods include:

A day on the SIBO diet might look like:

Though there's less published scientific evidence for the SIBO diet's effectiveness compared to the low-FODMAP diet, Pimentel recommends that SIBO patients should choose the SIBO diet after taking antibiotics.

"The FODMAP diet is studied a lot more, but has some risks because of the restrictive nature," Pimentel says, adding that staying on the low-FODMAP diet for more than 3 months can put you at risk for malnutrition.

Pimentel advises that people should not try to follow the diet on their own, and should always work with a doctor. While people with conditions like IBS or SIBO often feel better when eating highly-restrictive diets, they may harm their overall health in their effort to avoid symptoms. "Being under the guidance of a dietician is the proper way to do it so that you don't fall into the traps of the diets," says Pimentel.

If one round of antibiotics and the SIBO diet don't work to get rid of SIBO symptoms, you may need to do multiple courses of antibiotics, Pimentel says. If there is an underlying condition like diabetes or an obstructed bowel causing SIBO, you may develop recurrent SIBO and you will need to treat the larger problem or regularly take courses of antibiotics.

There are promising results for low-fermentation diets treating gut diseases like IBS, but there is no evidence yet proving this type of diet will have the same effect for SIBO. No matter what diet you choose to follow, make sure that you are always under the supervision of a medical provider.

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What is the SIBO diet and how it can help reduce bloating, gas, and diarrhea - Insider - INSIDER

What is a ‘road diet’? City officials hope the idea will answer safety concerns on Soutel Drive – FirstCoastNews.com WTLV-WJXX

Posted: March 5, 2020 at 1:49 pm

JACKSONVILLE, Fla. A deadly crash that took the lives of two elderly women on Soutel Drive in January has sparked renewed concerns of safety on the road in Northwest Jacksonville, while city staff move ahead with plans to reduce lanes.

Family members of the late Edna Holton gathered Wednesday evening at the intersection where the fatal crash occurred, advocating for change ahead of a community meeting spearheaded by Councilwoman Brenda Priestly Jackson at the Legends Center.

"People are speeding on this road all the time," said Edna Holton's daughter Latasha Holton. "There really needs to be a turn signal."

Della Laliberte, 92, was a longtime resident of the Sherwood Forest neighborhood off Soutel, and a neighbor of Edna Holton. She was driving south on Soutel with Edna Holton as a passenger, both heading to a community association meeting at the Legends Center on January 16 when the crash happened.

Laliberte went to make a left turn to enter the parking lot of the Legends Center at Leander Shaw Jr. Street when her car was hit by a driver heading in the opposite direction. There is a left turn signal for the northbound lanes of Soutel at that intersection, but not for the southbound lanes.

Edna Holton passed on January 25, and Laliberte on February 24.

"To lose two faithful members doing what they loved to do and being there for their community to me is really kind of senseless," said Eunice Barnum of the Sherwood Forest-Paradise Park Community Association. "I think the light would have made a great deal of difference."

The meeting the two would have attended was to discuss other issues, most revolving around safety, along Soutel Drive.

"I was very shocked and hurt," said Leola Williams, a member of the community association. "If there had been a turning arrow and she had been able to turn, she would not have had to worry about oncoming traffic. It should not have happened."

Meanwhile, the city is working on a wide-ranging plan that could totally transform Soutel Drive. Staff and officials are looking at a concept called a "road diet" that they hope will improve safety by reducing lanes and adding improvements.

As the road currently operates, there are two lanes in each direction with no medians. Under the new model, there would be one lane in each direction with a center turn lane and bike lanes along the sides.

City planners said the new model would allow for bike lanes, raised medians for safer pedestrian crossings and would cut down on speeding and left-hand turn crashes.

"If we do this lane repurpose, [drivers] only have to cross one lane of traffic," said Laurie Santana, Chief of Transportation Planning for Jacksonville. "They don't have to turn against two lanes of traffic."

Santana and other city staff are calling the plan "traffic calming," saying that the improvements would slow drivers down. She said the way the road is designed now discourages people from walking along or crossing it.

"People are just speeding through there and its dangerous," she said.

The Federal Highway Administration refers to road diets as improvement projects that "remove travel lanes from a roadway and utilize the space for other uses and travel modes."

Many renderings of completed road diet projects include added bicycle lanes and a greater distance between vehicles and pedestrians. Other common features include turn lanes, bus lanes, pedestrian refuge islands and landscaping improvements.

Before and after photos of a road diet project in Orlando.

FHWA

But some road diet projects have been faced with criticism, with opponents saying planners are attempting to "make it so miserable to drive that people will have no choice but to choose other ways to travel," according to the Rice Kinder Institute for Urban Research.

Table of Contents Improving safety is a top priority for the U.S. Department of Transportation, and the Federal Highway Administration (FHWA) remains committed to reducing highway fatalities and serious injuries on our Nation's roadways through the use of proven safety countermeasures, including Road Diets.

The FHWAsaid benefits of road diets include "crash reduction of 19 to 47 percent, reduced vehicle speed differential, improved mobility and access by all road users, and integration of the roadway into surrounding uses that result in an enhanced quality of life."

City staff referenced the 19 to 47 percent statistic in their own presentation Wednesday, adding that left turns are a particular area of concern on Soutel.

Barnum and others have expressed concerns about how the lane decrease could impact businesses along the corridor, which would stretch from Lem Turner to New Kings Road.

"There are other elements of that road diet that we could utilize to make the street a lot safer without reducing the lanes," Barnum said.

At Wednesday's meeting, city staff said studies showed Soutel's current traffic count is 1,169 vehicles per hour at its peak, and that the new design would have a capacity of 1,700 per hour. Priestly Jackson noted that the width of the road would not be changed, allowing for a return to four lanes in the future if needed.

Other elements of the plan include improved lighting, traffic signal reconfiguration and a new turn lane at New Kings Road.

The city has estimated construction could start in around a year, but Edna Holton's family and friends are hoping for some changes to arrive sooner than that. In particular, the turn light at the intersection where the crash happened.

"You have other communities that don't have to go through what we go through here on the Northside," Williams said. "When we drive around we see all these improvements in these other communities, we're saying 'Why not us?"

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What is a 'road diet'? City officials hope the idea will answer safety concerns on Soutel Drive - FirstCoastNews.com WTLV-WJXX

National Nutrition Month focuses on physical fitness and eating healthy – myfoxzone.com

Posted: March 5, 2020 at 1:49 pm

SAN ANGELO, Texas March is National Nutrition Month. The educational campaign focuses on the significance of physical fitness and eating nourishing meals.

Recently, diets have been a popular thing to do when individuals strive to eat healthy.

Bailey Plutowski, registered dietitian and nutritionist, specializing in weight loss, diabetes, eating disorders and kidney disease, among others. Plutowski said the key to maintaining a healthy eating lifestyle is consistency.

"There has always been the word diet. You go on this diet for four weeks. You go on this diet for six weeks. What happens after that diet is finished? Did you create sustainability eating patterns or was it a short term," Plutowski said.

Additionally, she said every person is different when it comes to choosing eating plans.

"I believe in sustainability and so with my patients that I work with, it sometimes takes a little bit longer," she said.

Overall, there are many factors that play into deciding what works best for one's nutrition plan.

"It's not going to run properly and so having a dietitian. If you have any diseases that you have been diagnosed with or anything like that. Dietitians can help to identify what that is and treat it properly and so having someone monitor exactly what your nutrition needs are is so important," Plutowski said.

Some questions she considers when talking to her patients include:

"I'm constantly asking my patients, 'Do you enjoy what you're eating right now? is this sustainable for you?' I set small goals. Nothing crazy and that's so we can ensure that it's a lifestyle change and not a short lived endeavor."

For more information on food and nutrition, check the United States Department of Agriculture's(USDA) website.

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National Nutrition Month focuses on physical fitness and eating healthy - myfoxzone.com

Prerace Cheetos Helped Ashley Paulson Tackle the Olympic Marathon Trials – Runner’s World

Posted: March 5, 2020 at 1:49 pm

Courtesy of Ashley Paulson

Ashley Paulson has a little more energy than most people. Ever since the mom of four from St. George, Utah, began training for Ironman triathlons and marathons 10 years ago, she has grown to embrace early-morning workouts, late-night treadmill runs, and afternoon doubles whenever she can squeeze them in.

I dont want to be a mom whos not involved, Paulson told Runners World. Even if that means waking up before my kids do and staying up late to greet my two 18-year-old daughters when they get home at night. Indoor training and early mornings arent a chore anymore.

By day, Paulson, 38, works as a coach for iFit, a virtual training app offered by NordicTrack. Her job allows her to get in her first workout of the day, then she usually supplements with another session on her own in the afternoon. A typical week of training for the athlete includes running between 70 and 80 miles, cycling 12 to 15 hours, and swimming five to six hours.

I run a lot more compared to most triathletes, because its my favorite, she said. When I get off the bike in an Ironman, Im like, Yay, now I get to run a marathon!

Last year, Paulson qualified for the 2020 Olympic Marathon Trials at Grandmas Marathon with a finish time of 2:44:50. Throughout the winter, she trained for Atlanta in a similar way that she prepares for Ironmans, maintaining the cycling and swimming load while increasing her running only slightly.

I dont run as much as other qualifiers, but I think biking and swimming keeps me just as fit and helps prevent injuries, she said. The hard work paid off: On Saturday, February 29, Paulson clocked 2:40:07 on the hilly and windy course at Trials, finishing 44th overall for women.

To keep up with the rigorous demands of her training and racing schedules, Paulson has to consume plenty of fuel. Here, she gives us the rundown of what she typically eats and drinks for a day of training.

On a day where I can sleep in a bit, Ill wake up around 6 a.m. and drop my first kid off at school at 7 a.m. If my morning workout is an hour or less, Ill do it fasted once I get home and eat breakfast afterward. If the workout is longer than an hour, Ill have toast with butter and jam and a shake blended with chocolate protein powder, peanut butter, strawberries, and a banana. I call it my PB&J smoothie. Im not a coffee person, so I add 65mg of caffeine to my shake.

On race mornings, I like having two packages of applesauce, toast, and a banana about three hours beforehand. Then an hour before the race, Ill eat a single-serving bag of Cheetos. It sounds crazy, but I tried Cheetos before Grandmas Marathon, and it sat really well and stocked me up on salt and carbs, so now its my lucky fuel. If Im hungry right before the race, Ill have an energy gel.

The biggest change Ive made to my training and racing over the years is adopting a better nutrition strategy. In my first Ironman, I only had 200 calories over the course of the race, and I learned that fueling during a race will make or break you. Now, I have 200 calories per hour of exercise. If Im running or doing a hard bike workout, Ill take in calories in liquid formenergy gels. If its a long ride, simple carb-and-salt combos work. My personal favorite ride snacks are puffed Cheetos and apple fritter doughnuts.

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Im a sandwich junkie. For lunch, Ill usually make a big sandwich with avocado, turkey, lettuce, tomato, and mayo, and have that with water mixed with amino acids, which help with recovery. I typically leave at least four hours between my first and second workoutsthat way, my legs can recover and my food settles. About an hour before my second workout, Ill have a G2G bar. Im not a protein bar person, but these bars taste amazing.

Four times per week, Ill have a basic combo of chicken and rice, and during the weekends, Ill eat pizza with my family, or well go out to dinner. My usual weeknight bowl consists of grilled chicken cooked in our backyard smoker and white ricewhich I make using coconut milk to make it extra creamywith Ranch dressing and Wingers sauce on top. Its maybe not the healthiest, but it packs in carbs, protein, and salt, which I need a lot of.

The day before a race, I usually avoid fiber altogether to lower my risk of stomach issues. My biggest meal the day before is breakfastIll load up on pancakes, eggs, and other carbs. For dinner the night before, Ill have chicken, rice, and a baked potato with salt about two hours before bed.

Im obsessed with candy. On a non-race day, I prefer bringing jelly beans or Swedish fish as workout fuel instead of an energy gel. If my kids are having cake or ice cream at home, Ill eat some with them. I try to keep my sugar tooth in check, but I firmly believe that you can have everything in moderation.

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Prerace Cheetos Helped Ashley Paulson Tackle the Olympic Marathon Trials - Runner's World

Carrie Underwood Used To Wish She Had A Workout And Nutrition Manual. So She Wrote One. – Women’s Health

Posted: March 5, 2020 at 1:49 pm

Carrie Underwood is hanging off a rock-climbing wall as if shes auditioning for a role in Free Soloand totally nailing it.

FWIW, this is not an activity she does often: I went rappelling once as a kid and freaked out, she says.

But hesitation is nowhere in sight today as Carrie supports her body in a series of challenging poses without breaking a sweat.

When I first meet Carrie, shes walking back from brushing her teeth in the bathroom (What can I say, not every moment of a photo shoot is glamorous.) But from the moment she shakes my hand, I can tellhello, grip strengththat the CALIA by Carrie Underwood designer came ready to put on a show. The 5'3" singer is strong. The kind of strong that makes dangling from a vertical face seem easy. The kind of strong that makes her look as if she were born singing her heart out while commanding a stage in heels. I swear I use butt muscles to hit notes sometimes, she says.

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That strength didnt happen by accidentand for the 36-year-old, it didnt happen overnight. Carrie, who characterizes herself as a vegetarian and wannabe vegan, grew up on a cattle farm in Checotah, Oklahoma, population 3,500. She remembers the exact moment she vowed to stop eating beef: when she was 13 and saw the calves shed grown up with getting neutered.

Her initial dedication to a plant-based diet was more about animal welfare than health. Carrie didnt pay much attention to nutrition or fitness until she encountered online message boards during her winning stint on American Idol in 2005. Carries getting fat, read one note.

I shouldnt care what other people think about me, Carrie says. But she also knew that the quesadillas and pasta shed been living on werent making her feel her best. I was tired, and I kept buying bigger clothes, she recalls. I knew I could be better for myself, and I let my haters be my motivators.

After she won American Idol, Carrie and the other contestants went on tour. She started reading labels, counting calories, and logging time on the elliptical. At first, she felt good. I was sleeping better, and I had more energy for our grueling schedule, she says. So she decided to take it further. If this is working, she reasoned, wouldnt it be better to exercise even more and eat a little less? Some days, she consumed as few as 800 calories.

Peggy Sirota

By the time she attended her first CMA Awards in November 2005, her plan was starting to backfire. Sure, shed lost weight, but she was also finding it nearly impossible to stick to her strict diet. Her periods of restriction were almost always followed by overindulging. I would fall off the wagon, then feel terrible and repeat the cycle. Her newfound energy levels were also starting to dip. Your body is screaming out, I need more calories, I need more carbs! she says. When I ask if she feels she was suffering from disordered eating, Carrie pauses, then says thoughtfully, I really would not call it that. Instead, she feels she just lacked the knowledge to create parameters that worked for her.

Today, with her first book, Carrie has created the manual she wishes she had back then, Find Your Path: Honor Your Body, Fuel Your Soul, and Get Strong With Fit52Life, available now. Along with her trainer, Eve Overland, and nutritionist, Cara Clark, Carrie offers a framework to help women make smart choices year-round. (Stay tuned for the app this spring.)

Watch Carrie play a game of "Once, Never, Forever" with WH:

So what does Carries current version of healthy look like? Its structured, but in a way that allows her to enjoy the occasional slice of cake. I love rules, says Carrie. This is how I feel good about myself, and this is how I operate. On that note, she tracks calories and macros (the amount of protein, carbs, and fat she consumes daily) on the app MyFitnessPal. Her happy place: 45 percent carbs, 30 percent fat, and 25 percent protein.

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A typical day of eats for the star starts pre-workout, with a tofu or egg-white scramble, Ezekiel toast, berries, and coffee. At lunch, shell have a sandwich with Tofurky, tomato, avocado, red onion, spinach, and mustard. Her snack might be a green smoothie or protein bar. Then for dinner shell make roasted veggies and a piece of vegan chicken, or a tofu stir-fry.

Shes not a big dessert person, but she keeps squares of dark chocolate for when a craving strikes. I do have my vice, Carrie admits, and its red wine. Its good for my heart, right?! she laughs. She likes to unwind with a glass or two and The Bachelor.

While Carrie doesnt leave much to chance in terms of her diet, she is learning to roll with the punches when it comes to her workouts, now that shes the mother of two sons, Isaiah, 5, and Jake, 1. If I can work out seven days a weekwhich doesnt happen, but if I canIm going to, she says. Because the next week, I might get two days.

Her trainer, Eve, travels with her when shes on the road. (Check out Carries Instagram to peep the impressive mobile gym she built for tours.) But at home, Carrie primarily comes up with her own routines, which she maps out in a journal. When I walk in and dont have a plan, I usually walk out, she says, nodding in solidarity as I admit I usually do the same, as if we were two workout buddies exchanging gripes in the locker room.

Peggy Sirota

Carrie credits Eve for getting her hooked on liftingand for crafting the routine responsible for her incredibly sculpted legs. Warning: Its not for the faint of heart. Carries leg workout consists of six supersets of three moves, each done for three or four sets. Moves include tuck jumps, Romanian deadlifts (with 30- to 35-pound dumbbells), walking lunges (with 20- to 25-pound dumbbells), and elevated sumo squats (with a 50-pound dumbbell!). Im sore just thinking about it.

In between crushing leg days, Carrie runs outside when its warm or crafts mini challenges on the treadmill. I have to set goals for myself: Every 15 minutes Im going to hit 1.25 miles, then by the end of an hour Ill have run 5 miles, she says. Shes also hard at work on her pullup gameshes up to eight.

The dedication to exercise and clean eating may seem intense, but its refreshing to speak to a celebrity whos honest about what it takes to keep her body prepared to own the stagein constant motion no lessfor two hours a night on a five-month tour. Not to mention those evenings when shes walking a red carpet, camera-ready. Carrie doesnt pretend to eat pizza every night or claim to do only a few crunches every now and then to get those abs. She puts in workand knowing she can pull it off with two kids and a 24/7 job makes me feel I can find the motivation too.

Peggy Sirota

While Carries got her wellness routine on lock, she admits she could definitely improve when it comes to self-care. She calls exercise her anti-depressant and antianxiety medicationand says when she falls out of her routine, both she and her husband notice a shift in her mood. When I ask if shes learned other ways to maintain her equilibrium when she cant work out, she scrunches her face and says without hesitation, No.

Later, she elaborates: Thats a part of my personality I need to be better with. Id love to sit in a bubble bath, but thats not going to happen. My self-care is my gym time, and thats a stress reliever for me.

Carries certainly been through some tough times in recent years. Before the birth of her second son, she experienced three miscarriages. When we talk about it, tears come to her eyes. For my body to not be doing something it was supposed to do was a tough pill to swallow, she says. It reminded me Im not in control of everything.

She says opening up about the miscarriages felt like a weight lifted off my shouldersand since then, women tell her their stories. Its not a dirty secret. Its something many women go through, Carrie says.

Her relationship with her husband, former NHL player Mike Fisher, is also a source of energyeven though it may seem like a case of opposites attracting. He wears a jersey; she loves sequins. Shes basically vegan; he eats meat. The list goes on. But the gym is their common ground. They work out together when they can, or swap childcare duties so the other can sweat.

Theyve got a similar strategy at home. She buys groceries, makes dinners, packs lunches, etc. When its time for her to work? Mike takes over. Were a good team, she says.

While not all the pieces fit perfectly, Carrie has a structure in place to guide her on her (very busy) path. And even with the new book, her activewear line, and plans to work on new music, dont expect her to stray. Physical fitness makes everything else possible, she says. Carrie is clearly a woman who knows where her strengths lieand isnt afraid to use them.

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Photographed by Peggy Sirota Style Editor Kristen Saladino Hair and Makeup Melissa Schleicher Manicure Jennifer Tsourvakas Shot on location at CLIMB Murfreesboro

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Carrie Underwood Used To Wish She Had A Workout And Nutrition Manual. So She Wrote One. - Women's Health


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