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Best supplements for weight loss: Capsaicin shown to boost metabolism and aid fat burning – Express

Posted: December 1, 2020 at 8:53 pm

Capsaicin is a compound in hot peppers that brings the heat when consumed. It can also be consumed in supplement form.

Capsaicin is thought to target and eliminate fat by boosting your metabolism - a key driver of weight loss.

In fact, as research shows, your weight is highly dependent upon your metabolism, which is the process of breaking down what you eat and drink into energy for your body to use in its everyday functions.

Evidence suggests capsaicin supplements may boost your metabolism, enabling you to more easily lose weight and burn fat.

READ MORE:The 2p a day supplement to lower your risk of developing type 2 diabetes symptoms

Belly fat, also known as visceral fat, is the most harmful form of fat because it sits near vital organs, such as the liver and intestines.

Capsaicin also appears to have an appetite-suppressing effect, which may help you cut your calorie intake throughout the day.

It is important to note that the benefits of consuming capsaicin will be negligible unless you commit to a healthy diet and exercise.

According to the NHS, there's no single rule that applies to everyone, but to lose weight at a safe and sustainable rate of 0.5 to one kilogram a week, most people are advised to reduce their energy intake by 600 calories a day.

For most men, this will mean consuming no more than 1,900 calories a day, and for most women, no more than 1,400 calories a day.

"The best way to achieve this is to swap unhealthy and high-energy food choices such as fast food, processed food and sugary drinks (including alcohol) for healthier choices," says the NHS.

Generally, a healthy diet should consist of:

The other crucial ingredient to achieving a healthy weight is to engage in regular exercise.

The Chief Medical Officers recommend that adults should do a minimum of 150 minutes moderate-intensity activity a week for example, five sessions of 30-minute exercise a week.

Something is better than nothing, and doing just 10 minutes of exercise at a time is beneficial.

Moderate-intensity activity is any activity that increases your heart and breathing rate.

This includes:

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Best supplements for weight loss: Capsaicin shown to boost metabolism and aid fat burning - Express

Duck Eggs vs. Chicken Eggs: Nutrition, Benefits, and More – Healthline

Posted: December 1, 2020 at 8:52 pm

Eggs are a nutritious and affordable source of protein that humans have been eating for millions of years (1).

The most commonly consumed type of egg is the chicken egg. Still, many other types of eggs can be eaten too, including duck, quail, turkey, and goose eggs.

Duck eggs are a staple in Asian cuisines, though recently they have been gaining popularity in other places around the world (2).

You might have seen them at the grocery store, your local market, or on restaurant menus.

This article explains the differences between duck eggs and chicken eggs and compares the nutritional profiles of each. It also reviews some overall benefits and potential downsides of eating eggs.

In general, duck and chicken eggs are quite similar.

Still, there are a few specific features that set the two apart.

The most noticeable difference in physical appearance is the size of the eggs.

A duck egg can be 50100% larger than an average-sized chicken egg. Thus, eating one duck egg is like eating one and a half or two chicken eggs.

As with chicken eggs, the color of duck eggs varies based on the breed and diet of the duck, the environment its raised in, and its genetics (3).

Many duck eggs have white shells, but they also come in shades of pale gray, green, black, and blue.

The yolks also differ in both size and color. While the yolks of chicken eggs are usually a pale or bright yellow, duck egg yolks are a deeper shade of golden orange. Compared with a chicken yolk, a duck yolk tends to appear more vibrant.

Duck egg yolks are also larger, partly because duck eggs are generally larger than chicken eggs.

The vibrant yolk of a duck egg not only looks bold, but some people think it gives the egg a richer flavor as well. People often describe duck egg yolks as tasting creamier than chicken egg yolks.

Overall, duck eggs and chicken eggs taste similar. However, the flavor of duck eggs may be more intense than that of chicken eggs.

Duck eggs tend to be 50100% larger than chicken eggs. They also have a deep orange yolk that people often say is much richer and creamier than chicken egg yolk.

Duck eggs and chicken eggs both have impressive nutritional profiles.

The comparison chart below highlights the most notable nutrients in each.

Here are the nutritional profiles for 3.5 ounces (100 grams) of cooked duck and chicken eggs (4, 5).

Overall, eggs are low in carbs and fiber but a rich source of protein and good source of fat. Theyre also packed with many vitamins and minerals, particularly choline, riboflavin, selenium, vitamin A, and vitamin B12.

Although both types of eggs are nutritious, duck eggs tend to contain even higher amounts of some nutrients than chicken eggs, including folate, iron, and vitamin B12.

Duck eggs contain as much as 168% or more of the DV for vitamin B12. Your body needs vitamin B12 for certain tasks, such as building DNA and new red blood cells (6).

Yet, chicken egg whites tend to contain greater amounts of some proteins like ovalbumin, conalbumin, and lysozyme than duck egg whites. Scientists believe these proteins and others in eggs have antimicrobial, antioxidant, and cancer-inhibiting properties (2, 7, 8, 9).

Some people mistakenly believe that only egg whites contain protein. However, the yolks are actually packed with protein, although slightly less than the whites (10).

Both the egg whites and yolks of duck and chicken eggs are rich in beneficial bioactive peptides. These peptides are protein particles that may promote optimal health in humans (1, 11, 12, 13).

Duck eggs and chicken eggs are both packed with protein, fat, vitamins, minerals, antioxidants, and bioactive peptides that contribute in numerous ways to optimal human health.

Due to the large amounts of health-promoting nutrients that duck eggs and chicken eggs contain, occasionally consuming either type of egg may have health benefits.

Here are some particular benefits of both types of eggs.

Duck eggs and chicken eggs contain similar amounts of vitamin D. Each delivers between 89% of the DV in a 3.5-ounce (100-gram) serving.

Furthermore, some animal research from the past few years suggests that egg consumption may prevent vitamin D deficiency (14).

One 8-week study fed rats with diabetes a whole-egg diet and found a 130% increase in vitamin D levels, compared with rats fed a protein-based diet.

Rats that ate the whole-egg diet also had higher vitamin D levels than rats that were supplemented with vitamin D on the protein-based diet (15).

Still, research on how duck eggs and chicken eggs affect vitamin D status is limited, and scientists need to do many more high quality studies in humans to investigate this.

Regularly eating lean sources of protein, such as eggs, may provide important health benefits. High protein diets have been linked to several health benefits, including (16, 17):

One small study even found that egg proteins specifically may have benefits for weight loss.

The study observed that rats consuming diets comprising 1020% protein from chicken eggs experienced 2930% greater reductions in weight than rats that consumed a diet rich in the dairy protein casein (14).

However, this study was small, limited, and conducted in animals. Scientists would need to conduct human studies on isolated egg proteins to understand how their effects differ from those of other types of proteins.

Still, eggs are a low calorie protein source that may contribute to an overall healthy diet and even help some people manage their weight.

Eggs may be an important source of nutrition for pregnant people and their babies.

In recent years, studies have found an association between egg consumption and a number of benefits, including greater production of breast milk. Whats more, the nutrient choline found in eggs may support brain health and development in newborns (18).

Infants who consume eggs also tend to have higher intakes of beneficial nutrients, including vitamin B12, selenium, and phosphorus (19).

For pregnant people, the benefits may be less clear. One study found that higher egg consumption was associated with a reduced risk of high blood pressure and diabetes. Meanwhile, another study found it was associated with increased risk (20, 21).

Thus, scientists need to conduct more research to investigate the effects of eggs on pregnant people, their unborn children, and newborns.

Duck eggs and chicken eggs may be important sources of nutrition for young children, pregnant and lactating women, people trying to lose weight, and those at risk of vitamin D deficiency. However, scientists need to do more research on these topics.

Though eggs are certainly a nutritious food, consuming duck or chicken eggs too often could also carry certain risks.

Some nutrients increase or decrease when eggs are cooked. Its common for the nutrient content of foods to be altered by heat and other cooking methods.

For example, the protein content differs between raw eggs and soft or hard-boiled eggs (22).

Other nutrient levels can change with cooking, too. One study found that cooking chicken eggs may decrease their vitamin A content by as much as 20%.

Other studies suggest that various antioxidants in eggs may be altered by heat and cooking. In some cases, cooking increases the amount of nutrients present in eggs (23, 24, 25, 26).

That said, eggs still provide plenty of nutrients. You can use the table above to estimate your nutrient intake from cooked duck or chicken eggs.

Salmonella is a bacterium capable of causing a foodborne illness called salmonellosis. Its symptoms include nausea, vomiting, diarrhea, stomach cramps, headaches, and fever.

Usually, salmonellosis is not life threatening. However, it can be deadly in certain high-risk populations, such as children, pregnant people, older adults, and those with compromised immune systems.

Both duck and chicken eggs can occasionally be contaminated with the bacteria (27, 28, 29, 30).

To avoid developing a foodborne illness from duck or chicken eggs, always rinse the outside of your eggs under running water before cracking them open. Make sure to cook the egg whites and yolks to at least 160F (71C) (31, 32).

Heavy metals are a chemical element classification.

They may occur in some foods as a result of their presence in the soil, water, and air that the food is grown with. The amount in eggs can vary significantly depending on how and where the ducks or chickens were raised.

Animal feed contaminated with heavy metals may also contribute to the amount of heavy metals in the animals eggs (33, 34).

Heavy metals are generally harmless. In fact, some, such as iron, are actually essential nutrients the body needs to function properly.

However, some heavy metals may be toxic in large amounts.

Unfortunately, studies on both duck and chicken eggs have found that some eggs may contain significant amounts of heavy metals, including lead, cadmium, chromium, cobalt, and copper (35, 36, 37, 38).

Thus, consuming too many duck or chicken eggs high in heavy metals could harm your health over the long term (39).

Eggs have been at the center of a controversy surrounding cholesterol and heart disease for years.

Egg yolks contain a significant amount of fats, including more than 100% of the DV for cholesterol in a 3.5-ounce (100-gram) serving. For this reason, people have suggested that eggs may contribute to an increased risk of heart disease (40).

However, since these claims about eggs became mainstream, multiple research studies have suggested that eggs may actually help promote health (41, 42, 43, 44).

Particularly, eating eggs in moderation may help reduce the risk of some chronic diseases like stroke (45).

Still, other studies have found that eggs may elevate your cholesterol and blood sugar levels, which could, in theory, increase the risk of chronic disease (46, 47).

As such, the best way to include duck eggs or chicken eggs as part of a healthy diet is to consume them in moderation and use healthier preparation methods, such as poaching, boiling, and baking.

Duck and chicken eggs can occasionally contain foodborne-illness-causing bacteria or higher than normal levels of heavy metals.

Whether duck eggs or chicken eggs are better comes down to personal choice. Theres no right answer for everyone.

A few factors you may want to consider when choosing between duck eggs and chicken eggs are:

Whether you choose duck or chicken eggs is a personal preference. When youre deciding between the two, you may want to consider allergies, availability, personal taste, and price.

Eggs of all types contain an impressive number of healthy nutrients.

Plus, theyre affordable, versatile, and relatively easy to find.

However, consuming too many may have risks, although scientists need to conduct more research on this.

Thus, consuming duck or chicken eggs in moderation easily fits into a healthy diet.

If youve never had them, try duck eggs next time youre feeling bored with chicken eggs.

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Duck Eggs vs. Chicken Eggs: Nutrition, Benefits, and More - Healthline

Ask the Doctors: Transition to vegan diet should be gradual – Lompoc Record

Posted: December 1, 2020 at 8:52 pm

Dear Doctors: Our 16-year-old daughter wants to become a vegan. Her father and I think that may be a bit extreme, so we've compromised, and first she's going to try being a vegetarian. What's a good way for a growing teen to safely make the transition?

Dear Reader: We're both parents ourselves, so we understand your concerns about meeting your daughter's nutritional needs. A vegan diet, which cuts out all foods derived from living creatures -- including eggs, dairy products, gelatin and honey -- can send you on a steep learning curve. Even the more lenient parameters of a vegetarian diet take care and planning to be healthful and well-balanced.

As with any diet, the goal is to get enough calories, protein, vitamins and minerals from a wide array of fresh and healthful foods. The good news is that vegetarian and vegan diets are quite popular. That means the information and products your daughter needs to be a healthy vegetarian are widely available.

When following a vegetarian diet, your daughter will no longer eat red meat, poultry, fish or other seafood. Vegetarians may choose whether or not to eat eggs and dairy products. (Some, referred to as pescatarians, include fish in their diets.)

Although it can be tempting to dive into the deep end with a new lifestyle choice, we suggest a gradual transition. Instead of eliminating meat, start by adding an array of foods to your daughter's existing diet. This includes the tofu, tempeh, seitan, beans, legumes, nuts, seeds and whole grains that will become staples of her new way of eating. Once she's familiar and comfortable with these new foods, she can start eating them instead of the meat-based meal the rest of the family is having. A vegetarian we know made an easy transition by eliminating one category of meat at a time. She started with beef and, every few weeks, stopped eating another type of meat. Within a few months, she had achieved her goal of becoming a vegetarian.

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Ask the Doctors: Transition to vegan diet should be gradual - Lompoc Record

Are sardines good for you? Nutritional benefits and more – Medical News Today

Posted: December 1, 2020 at 8:52 pm

Sardines are oily fish rich in omega-3 fatty acids. They are a good source of protein, vitamins, and minerals, and they may have less mercury contamination than larger fish.

Sardines are small, soft-boned fish that belong to the herring family. The name sardine may come from the Mediterranean island of Sardinia, where these fish were once abundant.

Sardines are available fresh, canned, smoked, or pickled.

In this article, we look at how to include sardines in the diet and the possible health benefits. We also explain what to consider when buying sardines and how many a person should eat.

Sardines are oily fish that contain omega-3 fatty acids, which are fats often present in plants and marine organisms. The fish are also a good source of protein, vitamins, selenium, and calcium.

Omega-3 fatty acids are essential components of cell membranes. A person must get these fatty acids from food because the human body cannot make them.

There are three main omega-3 fatty acids, two of which occur naturally in fish including sardines and other seafood. These are eicosapentaenoic acid (EPA), which fish get from the algae they eat, and docosahexaenoic acid (DHA), which is in many parts of the human body, including the eyes, brain, and heart.

According to the 20152020 Dietary Guidelines for Americans, consuming 8 ounces (oz) per week of a variety of seafood provides, on average, 250 milligrams (mg) per day of EPA and DHA.

The guidelines point out that consuming this amount during pregnancy and breastfeeding is associated with improved infant health outcomes. However, pregnant and breastfeeding people should choose seafood with lower mercury levels.

This intake of seafood also has a link with reduced cardiac deaths in people with and without preexisting heart disease.

According to the National Institutes of Health (NIH), omega-3s provide other possible benefits, although further research is necessary to establish the exact forms and dosages. The omega-3 fatty acids may be beneficial for preventing cancer and alleviating the effects of other conditions, including:

The authors of a 2014 meta-analysis of studies in which participants took EPA and DHA supplements concluded that omega-3 fatty acids are effective in reducing symptoms of depression.

Learn more about the possible health benefits of omega-3 fatty acids here.

The recommended daily allowance (RDA) of protein for adults is 4656 grams (g) per day, depending on age and sex. Sardines are a good source of protein, with one cup of canned sardines in oil containing 36.7 g of this macronutrient.

Selenium is an important antioxidant that affects reproduction, thyroid function, and DNA production. An adults RDA is 55 micrograms (mcg) per day, and a 100-g portion of canned sardines in oil contains 52.7 mcg of this mineral.

Sardines are also an excellent source of vitamin B12. A 100-g serving of canned sardines in oil contains 8.94 mcg of vitamin B12, which is almost four times an adults RDA of 2.4 mcg per day. Vitamin B12 helps keep the blood and nervous system healthy.

People need calcium for healthy bones, and a drained cup of canned sardines in oil contains 569 mg of calcium, which is more than half the 1,000 mg that experts recommend for adults aged 1950 years.

Sardines also contain other nutrients that are essential for healthy bones, such as vitamin D, magnesium, and phosphorus.

According to a 2018 review, omega-3 fatty acids may aid weight loss by altering metabolic processes. Some of these processes include appetite suppression, inflammation, and gene expression.

The same review suggests that omega-3 may regulate leptin, a hormone that tells a person that they are full.

The researchers conclude that while studies have not yet shown omega-3 to have consistent benefits for weight loss, they have demonstrated improvements in metabolic profile among people with obesity.

Regularly eating sardines can help people meet guidelines for the consumption of oily fish. For example, the American Heart Association (AHA) recommend eating two servings of fish (particularly fatty fish) per week, with one serving consisting of 3.5 oz of cooked fish.

However, some fish may have high levels of contaminants, such as mercury, and the Food and Drug Administration (FDA) consider sardines to be one of the best choices due to their lower mercury levels.

In addition, the Environmental Protection Agency (EPA) advise that fish that is lower in mercury is important for developmental and health benefits in the following groups of people:

The FDA recommend consuming no more than 3 g per day of EPA and DHA combined. Omega-3 can also interact with anticoagulant medications, such as warfarin.

People can choose to eat fresh or canned sardines as part of a healthful diet.

According to a not-for-profit organization, fresh sardines should smell fresh, be firm to the touch, and have bright eyes and shiny skin.

Sardines canned in oil have similar amounts of omega-3 to canned sardines in tomato sauce. Choosing a product with tomato sauce provides the additional heart health benefits of lycopene, a carotenoid present in tomatoes.

The Monterey Bay Aquarium Seafood Watch recommend that people avoid eating the European pilchard, which people often refer to as a sardine, as it may not be ecologically sustainable.

Sardines make a healthful quick lunch when people add them to a salad, serve them on toast, or put them in a pasta dish.

However, sardines require preparation before they are ready to eat.

People should gut fresh sardines and rinse them under cold running water.

If the sardines are in a can, a person can remove the excess oil by rinsing the fish under running water.

People can eat sardines canned in tomato sauce straight from the can or warm them on the stovetop.

It is also possible to incorporate sardines into a meal. The following recipes provide some examples of how to do this:

Sardines are an excellent source of omega-3 fatty acids and may have anti-inflammatory properties. They are also a good source of protein, as well as some vitamins and minerals.

People can safely eat sardines regularly as part of a healthful diet, although a person taking anticoagulant medications may need to control their intake of omega-3 fatty acids.

Sardines can provide a quick and healthful meal, and people can eat them fresh or canned.

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Are sardines good for you? Nutritional benefits and more - Medical News Today

Vitamin D supplements: how to take them safely – GOV.UK

Posted: December 1, 2020 at 8:52 pm

Please read this document in full before you decide whether to opt in and before you start taking the vitamin D supplements that have been provided to you.

Please make sure you read and comply with the instructions set out on the product label.

Each 1-A-Day vitamin D supplement contains 10 micrograms (g) of vitamin D. This is equivalent to 400 international units (IU) of vitamin D. This is the daily amount recommended for the general population by government for general health and in particular to protect bone and muscle health.

If your GP has recommended that you take a different amount of vitamin D, you should follow your GPs advice.

Do not exceed the recommended dose (1 supplement per day containing 10 micrograms (g) equivalent to 400 international units). This is a safe level of intake, designed to meet your nutritional needs. Taking more is not currently recommended.

For most people taking up to 100 micrograms (g) equivalent to 4,000 international units) per day is considered safe. In a few people, taking too many vitamin D supplements over a long period of time can cause too much calcium to build up in the body (hypercalcaemia). This can weaken the bones and damage the kidneys and the heart. NHS.UK has more information about vitamin D, including advice on intakes.

While some medications may interact with high doses of vitamin D, there are no issues associated with the 10 microgram vitamin D supplement. They are intended to supplement the diet and should not be substituted for a varied diet.

You should not opt in to receive the vitamin D supplement if:

If you are one of the following groups or have any of the following medical conditions, you should not opt in through this process and you should speak to your GP or healthcare professional at your next appointment. There are some groups who need to be particularly careful including those under the care of a renal, endocrinology or cancer specialist. This could include people with high vitamin D levels, kidney stones(now or in the past), too much parathyroid hormone(hyperparathyroidism), cancer (some cancers can lead to high calcium levels), severe kidney disease and a rare illness calledsarcoidosis.

Store the supplements out of the reach of young children.

The supplements should be kept away from pets. Consult with a vet if you are concerned that your pet has consumed any of the vitamin D supplements provided.

Check the product seal is still in place on delivery and do not take the supplements if the seal has been broken.

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Vitamin D supplements: how to take them safely - GOV.UK

7 Tips to Get Your Healthy Diet Back on Track from a Nutritionist – The Beet

Posted: December 1, 2020 at 8:50 pm

This is the season of overeating. After a Thanksgiving where there were fewer people at the table and more leftovers to pick at for the past three days, we all need a break from cold stuffing and forkfuls of pie, eaten right out of the tin. Enter Nicole Osinga, RD and creator of the VegStart Diet, the healthy and natural way to lose weight without doing anything other than piling your plate full of whole, plant-based foods that are high in fiber and nutrients, low in calories and sugar. Eat up, lose weight, and feel energized on her easy 14-day meal plan.

Here are Nicole Osinga's top tips for getting, and staying, on track from now till it's time to enjoy the next holiday, which is coming faster than you may think!

You may think it's a good idea to deprive yourself of food in the morning after a day of overdoing it. Or you choose to skip breakfast and lunch before a dinner where you know it will be a special meal (of all your favorite foods)Actually, the opposite is true, says Nicole. Starving yourself just sets you up for overeating at your next opportunity, and that defeats the point. "The first thing you will do is reach for all the wrong foods, like bread and carbs," Nicole says. Her advice: Eat a modest and healthy breakfast like overnight oats and berries, or a small but fiber-filled lunch like a big salad full of greens and legumes. That way when you walk into the room full of food your body will be nicely fueled and you will be able to make a rational decision of what (and how much) to eat.

The most important thing about snacking is to not overdo it. A snack should give you just enough calories and fuel to tide you over till the next meal. It does not need to feel like a meal in itself. That means about 200 to 250 calories, but not 400 calories, which is easy to get to if you are eating nuts or other calorie-dense, heavy foods. Instead, combine protein and carbs in the form of heavy and light foods. So that means dip celery stalks, which are light, into almond butter, which is heavy (not your finger or a spoon out of the jar). Plus the fiber in the celery will make you feel fuller longer and help your body slow-burn the fuel, leaving you sated until dinner, and not overly-hungry when it is time to sit down to eat. For other great snack ideas to keep blood sugar low, see the VegStart Diet. (Popcorn lovers you will be happy.)

This is a no-brainer and yet so many of us don't do it. Drink plenty of water throughout the day. Keep a water bottle handy or a tall glass of water (you can infuse it with lemon if that makes it more palatable). Too often we mistake thirst with hunger, Nicole says. That means you recognize an urge but you go to the fridge instead of the sink. Try this instead: Drink a full tall glass of 8 to 12 ounces of water and wait ten minutes. Chances are the urge goes away. If you are indeed hungry, choose foods that are hydrating, like a piece of fruit that has both high water content and high fiber content. An apple or an orange is nature's snack packs.

This advice is as old as we are. How many of us were told as kids to "slow down" and still we inhale our food. Practice this: Put your fork down as you chew. Let it sit on the side of the plate for a few seconds and then pick it up to take the next bite. You want to eat mindfully and so many of us are distracted, or busy, and eat like it's a race. Your body requires 20 to 30 minutes to send satiety cues from your stomach to your head, which is why we usually eat 30 percent more calories than we need at every meal, and those calories get stored as fat, sorry to tell you. Instead, eat slower, and chances are you will feel full and satisfied, without joining the clean plate club. If you find that doing this allows you to eat 2/3 of your plate, great! Save the leftovers for later since that 1/3 of your meal makes a perfect snack!

This is called front loading. What it means is if you front-load the system with beneficial vegetables, high fiber foods that fill up your stomach, and protein-rich foods like beans or legumes, you will be much less likely to over-do it on the calorie-dense foods like mashed potatoes or dessert. The salad you eat isn't just filling you up, it's sending a signal to your body that quality food is coming, and your energy level will be higher, your immune system will be working on high, and your cellular messaging to the brain will make you feel sharper. Food should not make you want to take a nap. Salads and vegetables filling up most of your plate ensure that the other smaller portions of carbs or fatty foods don't overwhelm the nutritious foods. Eat a mostly plant-based diet full of whole foods such as vegetables, whole grains, nuts, seeds, and legumes and you will feel better, less fatigued, right after you eat.

Portion size is one of the biggest problems for most people trying to lose weight. You can enjoy small portions of your favorite foods, but the trouble is that most of us can't calibrate hat that means, or we don't know how to stop at just a few bites. For a snack, think of a handful of nuts or seeds, which is enough fuel to get you through the next 2 to 3 hours. A meal will be enough food to sustain you for the next 4 to 5 hours. Make snack packs ready in the fridge if you have trouble doling out the right amount of food for yourself at the time when you want it.

When you think about your body, you want it to be a race car, so fuel it with the highest-quality food you can find, which are whole plant-based foods like vegetables and fruits, seeds and nuts, grains and legumes. Then only as much as your next "trip" requires. going for a hike takes more out of you than sitting at your desk. Each portion should come with a "task" attached. This food will take me through 4 hours of walking or hiking. Otherwise, you become the fridge. You want to be the car.

This is key: When it comes time to celebrate, as you did over the holiday and as you will over the next upcoming event, that's fine. Consistency is key and when you are healthy most of the time, you can afford to have a treat, a dessert or a calorie bomb on those occasions. Don't think of it as: I blew it, so now I'm just throwing caution to the wind. Quite the opposite, you are human and these special occasions call for celebration and enjoyment. Let yourself indulge and then get back on track the next day. Your body is resilient, and it will pop back into shape when you treat it right, with healthy nutritious food. Live life and choose to be healthy most of the time. You will be surprised at how that rewards you now and for years to come.

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7 Tips to Get Your Healthy Diet Back on Track from a Nutritionist - The Beet

Superfoods part of a healthy diet for almost half of Germany, says survey –

Posted: December 1, 2020 at 8:50 pm

The German Federal Institute for Risk Assessment (BfR) survey finds 48% of the population view these so-called "superfoods" as part of a healthy diet with only 8% linking health risks with their consumption.

Superfood products are often not sufficiently investigated to be able to evaluate them from a health perspective," says BfR President Professor Dr Andreas Hensel.

"A balanced and varied diet remains the best basis for staying healthy. This can be supported by the consumption of imported superfoods just as by the consumption of local fruits and vegetables."

Further findings from the BfR Consumer Monitor, a representative population survey conducted annually since 2014, reveals that 70% of the 1000 people surveyed considered chia seeds to be a superfood.

Other foods considered to have extraordinary properties include goji berries (65%), quinoa (57%), linseed (53%), blackcurrants (42%) and oats (41%).

The survey thinks that compared to local foods, the majority tend to label imported foods, such as chia seeds, goji berries and quinoa, as superfoods.

Yet, local foods often provide comparable health benefits. For example, blackcurrants present an alternative to goji berries due to their high content of vitamin C just as linseed, with its high content of proteins and omega-3 fatty acids, shares similarities with the nutritional profile of chia seeds.

Further findings from the survey reveals the main benefits of consuming these superfoods include their content of vitamins (19%), a generally positive effect on the body (15%) and a strengthening of the immune system (11%).

One third of respondents have superfoods on their menu at least once a week. However, almost 40% state that they do not consume any superfoods at all.

The Institute warned that some superfood products, such as certain food supplements, consist of extracts or preparations of plant-based superfoods, which may contain potentially harmful substances in concentrated form.

The lack of standards in extraction procedures or partly insufficient data from studies can make the health risk assessment of these products difficult. For this reason, they cannot be compared to the plant-based superfoods from which they are derived, the BfR states.

This is reflected in the survey, which when asked, Which health risks do you see in foods also referred to as superfood? 13% answered Questionable ingredients, in response.

Only two out of five respondents consider the health benefits of superfoods to be scientifically proven.

The same finding also assumes that superfood products are tested for health safety before they are available in Germany.

The BfR comments that while health benefits take centre stage, superfoods can also pose health risks. These include certain ingredients and contaminants that can be harmful to health if consumed excessively.

Specific superfood products are often insufficiently researched to allow for a conclusive health risk assessment.

However, foods that are new to the European market are subject to the Novel Food Regulation and go through strict testing and approval procedures.

For example, in 2009 the addition of chia seeds to bread products was permitted up to a maximum content of 5%.

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Superfoods part of a healthy diet for almost half of Germany, says survey -

You can fight pandemic with this diet, says NCSU professor based on new study – WRAL Tech Wire

Posted: December 1, 2020 at 8:50 pm

RALEIGH Vaccines are on the way, but right now you can use diet to prevent COVID-19, says a professor at N.C. State-based on findings in a newly published study.

Eat grapes, drink green tea and enjoy chocolate.

In fact,De-Yu Xie, professor of plant and microbial biology at NCSU, believes so much in what he has found that hes recommending the diet right now. The study,published in the journal Frontiers in Plant Science, shows active compounds in certain foods fight the virus at the cellular level.

Are you recommending a diet including these foods as a means of fighting COVID-19? WRAL TechWire asked Dr. Xie.

Yes, green tea and muscadine grapes, he replied. And Xie, who specializes on phytochemistry, metabolomics and metabolic engineering, is putting the diet in place for himself and others.

I hope that more people know that green tea, grapes and cacao (chocolate) have active compounds with anti-SARS-Cov-2 enzymeactivity, he said, referring the scientific name for the coronavirus.

Before vaccines are ready, use these functional food and beverageproducts.

My family, my students, and I are doing this way.

Many foods on our tables, many beverages on your table, in your car they have generally antiviral activities.

Chemical compounds in foods he cited can bind to and block the function of a particular enzyme, or protease, NCSU reported.

In effect, the virus dies as a result, Xie said.

NCSU noted that chemical compounds in green tea and muscadine grapes were very successful at inhibiting [a key] function; chemical compounds in cacao powder and dark chocolate reduced [the key] activity by about half.

Even when vaccines are approved and distributed, they are not preventive, Xie points out in the study.

Currently, the humans are placing a hope on vaccines. However, no effective vaccines are ready for prevention. The potential risks of vaccines remain largely unknown. Making matters worse, more studies have shown that the originality and the transmission of this contagious virus are more complicated than the humans know, the study explains.

Xie and his fellow researchers stress:

In summary, no medicines can treat COVID-19 and no vaccines can prevent this contagious disease. Therefore, effective treatments and preventions are urgently needed.

He and researchers have been spent months examining these foods and the active compounds they contain to fight COVID. Researchers say if the compound can deactivate the enzyme, the virus will die.

Computer simulations and in-vitro (lab) tests produced the same results.

Xie has big hopes for the diet but faces challenges in getting to the next level:

In-human tests.

I am struggling to find a doctor who would like to collaborate with us to perform clinical trials and provide green tea and muscadine extracts to test their therapeuticefficacy to treat COVID-19, he explained.

But he encourages people to try the diet.

Recommendation to you and your family: Stay with green tea for safety!

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You can fight pandemic with this diet, says NCSU professor based on new study - WRAL Tech Wire

78-year-old Paul McCartney’s fitness routine includes headstands and yoga with Alec Baldwin – CNBC

Posted: December 1, 2020 at 8:50 pm

At 78, Beatles co-founder Paul McCartney is still working, writing new music and, until the Covid-19 pandemic hit, performing in concerts. In 2019, McCartney grossed just over $100 million on solo shows, according to Forbes.

One strategy that helps the septuagenarian stay active as he ages? A fitness routine. McCartney described his approach to wellness on a recent episode of the podcast "Smartless," hosted by Jason Bateman, Sean Hayes and Will Arnett.

"I have a very definite routine," McCartney explained on the podcast. But he doesn't have a personal trainer, "it's just me," he said.

First, "I get on the mat, and I do a bunch of stuff there," McCartney said. For example, he said he stretches his legs and uses a foam roller.

"Then, I move over to a cross-trainer," also known as an elliptical machine, McCartney said. Sometimes he will "do a bit of running" for added cardio.

In total, McCartney said he spends about five or ten minutes on each segment of his workout. "It's not a huge workout, but it's good. I like it," he said.

McCartney's "favorite bit" of his workout is a headstand that he does to finish his circuit. The musician regularly practices yoga with a group of friends, including actor Alec Baldwin, that he calls "The Yoga Boys," he said. (A representative for Baldwin did respond to CNBC Make It's request for comment.)

"If I'm in a gym and all the big guys have got big weights and they're doing all the big stuff, at the end I do a headstand," he said. "And they come over to me [and say], 'That's pretty impressive man.'"

Yoga and meditation have been part of McCartney's routine since his Beatles days. In the '60s, The Beatles famously helped popularize Transcendental Meditation, a form of meditation that involves sitting for 20 minutes twice a day and repeating a mantra.

As the story goes, George Harrison's wife, Patti Harrison, suggested that the band meet with Maharishi Mahesh Yogi, an Indian spiritual guru who was known for introducing Transcendental Meditation to the West. McCartney has referred to meditation as "a lifelong gift."

"Whenever I have a chance in a busy schedule, I'll do it, if I'm not rushing out the door with some crazy stuff to do," he wrote in a 2015 blog post.

Today, Transcendental Meditation is a proprietary practice taught by certified teachers. Hedge fund billionaire Ray Dalio took up Transcendental Meditation after hearing about the benefits from The Beatles. And fellow billionaire Oprah Winfrey is also a fan of the practice.

McCartney said on the podcast that his vegetarian diet is another way he stays in shape.

McCartney has been a vegetarian since the late '70s, long before plant-based diets were trendy. "You can get loads of vegetarian options these days, so it's not like it was like in the old days when you just got the boiled sprout," he said in an interview with Wired published in September 2018.

In addition to going to the gym and eating well, McCartney said on the podcast that he enjoys riding horses, a hobby he developed with his first wife, Linda McCartney.

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78-year-old Paul McCartney's fitness routine includes headstands and yoga with Alec Baldwin - CNBC

Zinc oxide use is going away in the EU what can replace it? – The Pig Site

Posted: December 1, 2020 at 8:50 pm

Use of zinc oxide (ZnO) as a veterinary medicinal product, which can be defined as levels above 150 ppm, will be banned in the European Union starting June 2022. Jordan Gebhardt, assistant professor at Kansas State University, spoke about strategies to replace ZnO during the Kansas State Swine Day held virtually in mid-November.

The EU regulatory oversight is due to concerns about heavy metal accumulation in the environment and the potential for antimicrobial resistance. In a swine market without use of pharmacological levels of ZnO, what strategies can be incorporated to control post weaning diarrhea and maintain growth performance shortly after weaning?

Zinc is a heavy metal element that serves many biological purposes in livestock. Young pigs require around 100 parts per million (ppm) in the diet, due to the involvement of zinc in various enzymes, immunity and nutrient metabolism. Zinc also protects a young pigs immature gut by reducing pro-inflammatory mast cells within the gut and to help maintain normal GI tract morphology.

Zinc contains antimicrobial properties and can increase feed intake through brain-gut peptide regulation. Zinc is commonly fed in swine diets at 2,000 to 3,000 ppm in the first few weeks after weaning, with the purpose of helping control post-weaning diarrhea and improving gut performance.

Several nutritional approaches could be used to potentially reduce the incidence of post-weaning diarrhea:

Nutritional approaches alone are not likely to result in the desired level of performance in a world without zinc oxide, said Gebhardt. Other approaches may be beneficial if used in combination, including maintaining a high health status within both the sow and wean-to-finish populations. If healthy pigs are weaned into a clean environment with few multifactorial disease issues, post-weaning diarrhea may be much less of an issue. Additionally, increasing weaning age may be beneficial to ensure that pigs are robust at weaning, start well on feed and are set up for success in the wean-to-finish period.

A clean environment is critical along with having a dry, draft-free environment post weaning. Control of post-weaning diarrhea without the use of ZnO and without routinely using antimicrobials must be accomplished through a combination of management and nutritional factors.

No single silver bullet will be successful to replace ZnO, he noted.

In a study looking at dietary crude protein levels, pigs were fed from 5 to 11 kilograms of body weight, with a 21% crude protein diet with and without ZnO added. In the added ZnO treatment, ZnO was included at 3,000 parts per million in the phase one diet, and 2,000 parts per million in the phase two diet. Additional treatments included diets formulated with 4% dietary course ground wheat bran with no added ZnO. These diets were formulated with decreasing levels of dietary crude protein ranging from 21% down to 16.5%, and they were formulated to a maximum digestible lysine to digestible crude protein ratio of 6.35%, so as dietary crude protein decreased, so did the SID lysine content.

The data shows a positive ZnO response relative to no added ZnO in the diet. The data deminstrate that the 21% crude protein diet with no added ZnO and 21% crude protein diet with 4% course ground wheat bran resulted in similar levels of average daily gain. As crude protein and SID lysine content decrease so does the average daily gain in a linear manner.

J. Gebhardt, Kansas State University

When we look at this outcome, the stools become more firm or dipped fecal dry matter becomes greater when reducing the dietary crude protein level, he said. The fecal dry matter is not a direct outcome which generates revenue for a producer, however, the study illustrates the concept that reducing dietary crude protein and amino acid content can result in firmer stools. Feeding greater levels of dietary crude protein in nursery diets results in greater levels of undigested protein in the hindgut, which in turn, offers a greater amount of substrate available for the proliferation of pathogenic bacteria which can increase the risk for post-weaning diarrhea.

The recommended nutritional approach for these early nursery diets is to feed a low crude protein, amino acid fortified nursery diet, which minimizes the inclusion of soybean meal and other specialty proteins, while meeting the specific amino acid requirements using feed-grade amino acids.

J. Gebhardt, Kansas State University

These formulation strategies allow us to reduce the occurrence of clinical scouring or post-weaning diarrhea, while maintaining an effective and cost-effective nursery program, Gebhardt explained.

Taking this step further and focusing specifically on lysine, our recommendation would be to feed moderate levels of lysine in early nursery diets. This allows for the reducing of crude protein levels, thereby reducing inclusion of soybean meal and other specialty proteins, which can reduce the occurrence of scours and reduce diet costs. Later in the nursery period, ensuring adequate lysine is provided to support growth performance is critical as the pigs really begin to increase their rate of growth, and then late-nursery and early grow-finish periods.

J. Gebhardt, Kansas State University

Soluble fiber can increase the fermentation within the hindgut, which increases fatty acid production and energy utilization. Soluble fiber can increase the scarcity of digestive material, reducing passage rates which allow for increased bacterial colonization. Soluble fibers included in the late nursery diets can promote gut development, according to Gebhardt.

J. Gebhardt, Kansas State University

However, when we're thinking specifically about early nursery diets trying to reduce bacterial overgrowth and reduce the growth and proliferation of pathogenic bacteria, insoluble fiber can have advantages, he explained. Insoluble fiber can reduce the fermentation and reduce VFA (volatile fatty acid) production within the hindgut.

Insoluble fiber can increase the fecal bulkiness, increasing the passage rate and increasing bacterial wash out. Bacteria wash out reduces the ability for those pathogenic bacteria to adhere to the lining of the GI tract which can help reduce the negative impact and performance of post-weaning diarrhea shortly after the time of weaning.

Insoluble fiber early in the nursery stage could include ingredients high in insoluble fiber like oat hulls, soybean hulls, wheat bran, as well as wheat middlings.

In a study where dietary crude protein and the fiber source were evaluated, three fiber treatments were used in addition to a series of diets with no added dietary fiber. The three fiber treatments included 4% added with bran, 1.85% added oat hulls, and 1.55% added cellulose to balance for dietary insoluble fiber content across the three fiber sources.

Additionally, two crude protein levels were evaluated at 21% and 18%, which represent 1.4% and 1.25% SID lysine in phase one, and 1.35% and 1.25% SID lysine in phase two. There was no evidence of a fiber source by crude protein interaction, and lower dietary crude protein and SID lysine content reduced average daily gain. There were no observed differences with respect to fiber source within this experiment for our average daily gain.

J. Gebhardt, Kansas State University

Fecal dry matter at the conclusion of the treatment diets showed the pigs fed insoluble fiber from added cellulose resulted in greater fecal dry matter compared to no added fiber and 4% added wheat bran.

To summarize the impact of insoluble fiber and in being included in early nursery diets, there is evidence that insoluble fiber in early nursery period may be beneficial by increasing fecal passage rate, which reduces the ability for pathogenic bacteria to proliferate and adhere to the lining of the GI tract, he said. In current studies, we can see an increase in fecal dry matter but did not necessarily see a benefit in growth performance outcomes under the current set of conditions.

Feed additives can improve growth performance in the early nursery period if ZnO is not available at pharmacological levels, including copper which is commonly fed in the late nursery stage but could be incorporated earlier if ZnO use is limited.

Other sources of zinc could be explored such as zinc nanoparticles which would allow a similar efficacy and impact on physiological functions for many of the types of activities that zinc is involved with in the body, albeit at a much lower level included in the diet, he noted.

Other feed additives could be explored like dietary signifiers, fatty acids, pre and probiotics, as well as specific feed additives that may have antibacterial activity within their mechanism of action, according to Gebhardt.

In a study using a positive and negative control, both were formulated to 21% dietary crude protein with ZnO at 3,000 parts per million of zinc in phase one, and 2,000 parts per million of zinc in a phase two. The negative control had only basal levels of added dietary ZnO, no added dietary ZnO and only basal levels of dietary zinc. The other treatments consisted of the negative control plus 1.2% sodium-diformate, the negative control plus 4% quartz brown wheat bran and reduced dietary crude protein diet, which was formulated to 18% crude protein. A combined treatment consisted of 18% dietary crude protein with 4% added wheat bran plus the dietary signifier.

J. Gebhardt, Kansas State University

The data indicates a positive ZnO response, and the low crude protein diet resulted in poorer average daily gain compared to the 21% crude protein negative control diet.

Interestingly, when the 18% crude protein diet had 4% added wheat bran, as well as the sodium-diformate, the growth performance was increased to a level equal to that of the 21% crude protein treatments, he noted. The combined treatment had 18% crude protein and it resulted in similar growth performance to the other treatments that had 3% greater dietary crude protein. When looking at mean fecal dry matter, the combined treatment had fecal dry matter similar to the positive control ZnO treatment. All strategies had greater fecal dry matter compared to the 21% crude protein no ZnO negative control treatment.

J. Gebhardt, Kansas State University

In another study designed to be two-by-two-by-two factorial, with or without ZnO, with or without 1.2% sodium-diformate and two levels of dietary crude protein, 21 or 18%, there was no evidence of any interactions for average daily gain during the treatment period. However, both the ZnO and sodium-diformate, resulted in greater average daily gain.

J. Gebhardt, Kansas State University

The future of ZnO use

Unfortunately, there is no clear answer or single strategy to replace pharmacological levels of ZnO in our early nursery diets. If future regulatory restrictions are placed on the use of ZnO in the US, a multi-factorial approach would be the most effective strategy to control post-weaning diarrhea and improve growth performance without using feed-grade antimicrobials for the treatment of clinical post-weaning diarrhea, Gebhardt noted.

Zinc oxide is an important tool used in early nursery diets to help control diarrhea and pharmacological levels of zinc oxide are fed for 2.5% to 3.5% of all the feed that a pig is fed during its lifetime, he noted.

Concern of heavy metal accumulation in the environment and antimicrobial resistance are very important, but it's important to recognize the limited duration in which these high levels are fed. The short duration allows for dilution effect over time as that pig consumes the largest amount of feed much later in the nursery and then throughout the finishing phase, he said.

The US swine industry must remain judicious in the use of ZnO and incorporate where appropriate to maintain animal health and wellbeing. But we must avoid overuse and continue to advocate for continued access to this technology to avoid regulatory restrictions in the future, which will negatively impact the wellbeing of pigs in the early nursery stage by limiting the use of dietary zinc oxide.

To watch Gebhardt's presentation, click here.

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