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Japanese Water Therapy: Benefits, Risks, and Effectiveness – Healthline

Posted: January 29, 2020 at 2:45 am

Japanese water therapy involves drinking several glasses of room-temperature water every morning when you first wake up.

Online, its claimed that this practice can treat a host of problems, spanning from constipation and high blood pressure to type 2 diabetes and cancer.

However, many of these claims have been exaggerated or are not supported by science.

This article reviews the benefits, risks, and effectiveness of Japanese water therapy.

Supposedly, Japanese water therapy gets its name from being widely used in Japanese medicine and among the Japanese people.

It involves drinking room-temperature or warm water on an empty stomach after waking to cleanse the digestive system and regulate gut health, which according to proponents can heal a variety of conditions.

In addition, advocates of Japanese water therapy claim that cold water is harmful because it can cause the fats and oils in your food to harden in your digestive tract, thus slowing down digestion and causing disease.

The therapy includes the following steps that should be repeated daily:

According to practitioners, Japanese water therapy must be done for different periods to treat different conditions. Here are some examples:

Though drinking more water may help with constipation and blood pressure, there is no evidence that Japanese water therapy can treat or cure type 2 diabetes or cancer. However, drinking more water may bring along some other health benefits.

Japanese water therapy involves drinking several glasses of room temperature water when you wake up each morning. Adherents claim that this practice can treat a variety of conditions.

Though Japanese water therapy is not an effective treatment for many of the conditions its been claimed to improve, drinking more water can still result in some health benefits.

Additionally, following this therapy protocol may result in weight loss because it can cause you to restrict your calorie intake.

Using Japanese water therapy includes drinking several glasses of water per day, helping you stay adequately hydrated.

There are numerous benefits to adequate hydration, including optimal brain function, sustained energy levels, and body temperature and blood pressure regulation (1, 2, 3, 4).

In addition, drinking more water may help prevent constipation, headaches, and kidney stones (5, 6, 7).

Most people get enough fluid by simply drinking to satisfy their thirst. However, if youre very active, work outdoors, or live in a hot climate, you may need to drink more.

Practicing Japanese water therapy may help you lose weight via calorie restriction.

First, if you replace sugar-sweetened beverages like fruit juice or soda with water, your calorie intake is automatically decreased potentially by several hundred calories per day.

Additionally, sticking to regimented eating windows of only 15 minutes per meal, after which you cant eat again for 2 hours, may restrict your calorie intake.

Finally, drinking more water may help you feel fuller and make you eat fewer overall calories from food.

All this said, research on the effect of water intake on weight loss is mixed, with some studies finding positive results and others seeing no effects (8).

There are several health benefits of being adequately hydrated. In addition, drinking more water may help you lose weight through calorie restriction.

Japanese water therapy is associated with potential side effects and precautions.

Water intoxication, or overhydration, can occur when you drink an excessive amount of water in a short period of time. Its caused by hyponatremia or low salt levels in your blood due to salt being diluted by excessive fluid (9).

Its a serious condition that can result in death, but its rare in healthy people whose kidneys are able to quickly get rid of excess fluid. People at increased risk of hyponatremia include those with kidney problems, endurance athletes, and people who abuse stimulant drugs (9).

To be safe, dont drink more than about 4 cups (1 liter) of fluid per hour, as this is the maximum amount that a healthy persons kidneys can handle at once.

Another downside of Japanese water therapy is that it can be excessively restrictive due to its guidelines on the timing of meals and eating within a 15-minute window.

If youre trying to lose weight, excessive calorie restriction can lead to rebound weight gain after finishing the therapy. Restricting calories reduces the number of calories you burn at rest and causes spikes in the hormone ghrelin which increases feelings of hunger (10, 11).

Whats more, there is a risk of overeating or eating too quickly within the allotted 15-minute eating windows, especially if you feel more hungry than normal by the time youre able to eat. This can cause indigestion or lead to weight gain.

There is a risk of water intoxication, or hyponatremia, from Japanese water therapy. Additionally, excessively restricting calories while practicing the therapy may lead to rebound weight gain once you finish the practice.

Japanese water therapy is touted as a cure for a variety of conditions from constipation to cancer, but there is no evidence to support this.

The therapy supposedly cleanses your gut and helps regulate gut health, but no existing research confirms this. Water intake has a much smaller effect on the balance of gut bacteria than other factors like diet (12).

Furthermore, there appear to be only few upsides to avoiding cold water. Cold water does decrease your gastrointestinal temperature and may slightly increase blood pressure in some people, but it will not cause fats to solidify in your digestive tract (13, 14).

Before you consider using Japanese water therapy to treat a condition or disease, you should discuss it with your healthcare provider.

Its also important to note that Japanese water therapy should not be used as a replacement for medical care from a licensed healthcare professional.

Although there are some benefits to being adequately hydrated, Japanese water therapy has not been shown to treat or cure any disease. It should not be used as an alternative to medical care from a healthcare professional.

Japanese water therapy involves timing your meals and water intake, supposedly cleansing your gut and healing disease.

However, scientific evidence does not indicate that it works.

There are several benefits to adequate hydration, but Japanese water therapy cannot treat or cure any medical condition.

If youre dealing with a condition with which Japanese water therapy is claimed to help, you should consult your healthcare provider.

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Japanese Water Therapy: Benefits, Risks, and Effectiveness - Healthline

How to switch resolutions to healthy lifestyles – Daily Aztec

Posted: January 29, 2020 at 2:45 am

Do any of your New Years Resolutions involve losing weight? Exercising more? Sneaking more self care into your day?

If any of these apply to you, there are healthy ways to achieve these resolutions and turn them into a way of life. Instead of dreading the ideas of losing weight and exercising more, think of it as learning how to eat cleaner and be more active. There isnt a clear answer to anyones goals, but here are some words of wisdom from people in the profession on how to crush your goals while being mindful of how you are achieving them.

There are countless ways to lose weight, but it is important to have the perspective that youre simply switching to a healthier lifestyle. Diet culture is based on people doing different diets to fit into the thin ideal. If you dont fit the mold, you are negatively stereotyped.

Before diving into healthy eating, registered dietician nutritionist and certified intuitive eating counselor Tyler Rolling said people should question why weight loss is a goal in 2020. She asks students why theyre trying to lose weight and if self worth or fitting in is the motive, because she said losing weight wont fix that.

When people have weight loss as their New Years resolution, I want to know what part of you doesnt feel good enough, Rolling said. Because thats what your resolution should be on, self love and compassion.

Rolling promotes intuitive eating as a healthy way to start the new year because for her, its about creating an authentic health model for an individual.

Intuitive eating is about discovering your body and relationship with food, a landscape that is always changing.

She begins by exploring a students ideas and beliefs about food. Then, she finds out which foods the student likes and have nutritional value. Rolling calls it dropping out of your mind and into your body. She advises students to become familiar with their own hunger and fullness cues as well as which foods satisfy them. If kale doesnt satisfy you, it wont motivate you to stay on your health kick.

Making sure you honor your hunger and respect your fullness, Rolling said. I emphasize getting in touch with hunger cues because too often people forget to eat or are restricting food which leads to overeating.

She tells students to eat every few hours to help with blood sugar and overeating. Starving during a busy day at school leads to overeating and cravings because our bodies crave fatty and sugary foods when we are starving as a survival mechanism. She advises bringing snacks to school, especially ones with high fiber and protein because that keeps you fuller longer. This could include trail mix, dried fruit or a protein bar.

Intuitive eating is a healthy approach to altering your lifestyle because its not a surface level, quick fix. It is personalized knowledge about yourself that can change your life. Eating foods you dont like and having personal obstacles in the way makes those habits unsustainable. The easier the lifestyle change is, the more likely you will succeed.

There is a learning curve and it can be challenging, Rolling said. Self discovery is empowering. If you can be that much of an expert about your body and enjoy eating, that is powerful.

If you want to learn more or to change your lifestyle, students can call Well-being & Health Promotion to book an appointment with Rolling or request group presentations by visiting their website. Rolling does free, one-on-one sessions with students.

Health is a giant puzzle with a ton of pieces. There is mental, emotional and physical health to be aware of and everything that can impact those such as stress, minimal sleep and eating habits. Rolling said a balanced diet leads to a healthy lifestyle which means being too lax or too rigid wont help.

Its all about balance and showing yourself compassion, Rolling said. Compassion is important because we wont always eat in line with our values, but instead of beating yourself up about it, by showing yourself compassion, you are more likely to engage in the preferred behavior next time.

Rolling mentioned how real change doesnt happen quickly, its a process. We forget about the journey, but that is where everything happens.

One of the biggest methods people talk about for losing weight is exercising. It is great for productivity, mood and health improvements, but that doesnt mean you need to get an expensive membership at a fancy gym to enjoy these benefits. Although that is an option, there are a million ways to work more exercise into your day.

Personal trainer and business owner Brian Tabor works at the Aztec Recreation Center. His business, Strong Made Simple, is based on helping people build strength, fitness and confidence.

He recommends people create a list of opportunistic exercises that they could incorporate into their everyday lives, such as parking on the opposite side of campus, jogging up ramps or taking the stairs. He also said if you are starting out at home, you could set a sticky note on your counter, and every time you pass it, do 10 counter push ups or 10 jumping jacks. Walking is also a great outlet because it burns calories without taxing your body too much. Tabor said it doesnt strain your mental energy and can be very restorative.

If walking is your choice, you could get an app that tracks your steps. Apple watches and Fitbits track your activity throughout the day, and iPhones have a built-in Health app that tracks steps, stairs and other movements throughout the day. Having a step count goal for the day might motivate you to make the walk to your furthest class. Some other daily health hacks include standing and maintaining good posture because this keeps your blood flowing and engages your core muscles.

Fitness accounts on Instagram are also a helpful outlet if you listen to the right ones. Many accounts can lead followers on or have complex workouts that seem impossible, but there are some truthful ones.

Instagram, and any social media, is one of those places where people only post their best selves, Tabor said. Its hard to find those people you can follow who are willing to be open and share their worst parts as well.

Tabor said to be aware that these kinds of accounts sometimes use surgery, filters and edits to look perfect. He encourages students and others to use the locator tool on Instagram. By searching the Aztec Recreation Center location, you can connect with people who are here and have similar goals as you. The gym is a social support network along with an exercise space. Using Instagram to connect with gym buddies can motivate you and make gym time a social, fun experience.

An example of an online inspiration who shares her journey is Kayla Itsines. She has her own fitness program called Bikini Body Guide, designed to show women that a bikini body is every type of body. She is also a trainer for the SWEAT app where she does workout challenges. She has sets of home workouts if you are looking to incorporate 5 to 20 minutes of home exercise.

If you have an Aztec Recreation Center membership, they offer classes you can incorporate into your week such as yoga, cycling, barre and pilates. There are also intramurals to join, or active clubs.

To achieve your exercising goals and to form healthy habits this new year, Tabor stresses self compassion and showing up. He said to not beat yourself up because that can create a shame spiral. To him, the most important thing is to show up because thats how to turn exercising into a habit. Consistency is key.

Its always great when people want to get started, but people tend to overdo it on goals, Tabor said. Set realistic goals. Have goals that are focused on actions instead of results.

Tabors final tip is to get good at one thing and then add another. Small steps are great for progress and confidence. When you have that confidence and feel strong, add another exercise to your day or routine. He also said to combine rewards and pain to continually motivate yourself. A reward could be watching a new Netflix series on a treadmill, and pain could be making a $20 bet with your buddy to go to the gym five days a week.

Overall health is a balance between mental, physical and emotional health. Mental health habits are just as important as exercise habits. Making space for yourself in your life is a necessity if you want a healthy balance.

Psychologist and Associate Director of the counseling center Dr. Martin Doucett stresses balancing sleep, exercise and nutrition. He said once you have that foundation you can build from there. Also, be constantly checking in on your psychological and emotional state to see if those are in a good place.

Physical health is absolutely connected to our mental and emotional health and well being, Doucett said. If anything is out of whack in those areas, it will affect your overall functioning.

Creating these self care goals for the new year is a great way to start somewhere, but continuing them past the first few weeks or month may prove to be challenging. Doucett said to take your goals and break them down as much as possible. This will make your goals more specific and achievable.

Then, you have to be mindful of your behavior because changing bad habits can be difficult. Doucetts tip is to keep your goals at the forefront of your mind by having reminders on your phone, writing down your goal-related achievements every week and checking in with a coach or friend.

He said routines, support and habits can all help with turning goals into a lifestyle. Consider motivating yourself by joining a group centered around your goals or getting a mediation app that reminds you to stop and breathe. Being aware and conscious of your goals and behaviors is a step for success. If you dont hold yourself accountable or have someone else keeping you accountable, it can be easy to forget and fall back into old habits.

Little self care routines can make all the difference in the world, Doucett said. When you are trying to start new wellness habits, you really have to make it a priority and schedule it. You have to find support for it. You have to enroll people in supporting you to maintain new behaviors.

Another important tip is to have realistic goals. Doucett said it is common for people to take on more than they can handle, and then they blame themselves for failing. When this happens, he said it is important to adjust your goals and accept those adjustments.

When students hit a bad place, they think they arent good enough, but its just how much they have on their plate. Dont beat yourself up for not being able to take 21 units and work two jobs, Doucett said. Pay attention to your body and it will tell you what it can and cannot do. You have to do what your body and mind can tolerate.

He said self care is always important, but the older you get, the more important it gets. People need to balance work, rest and recreation activities to engage in a healthy lifestyle. If you dont have that balance, adjustments become necessary.

The counseling center encourages students to call the centers main phone number on its website. The center does a phone screening to evaluate what services you would benefit the most from. They offer individual counseling, group therapy and connections to resources in the community.

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How to switch resolutions to healthy lifestyles - Daily Aztec

5 causes of bloating (and how to beat the bloat) – Evening Standard

Posted: January 29, 2020 at 2:45 am

The latest lifestyle, fashion and travel trends

Bloating is one of the most common digestive issues. Studies have shown that over 90 per centof patients with irritable bowel syndrome (IBS) suffer with bloating. But, even people who dont have IBS can experience uncomfortable bloating.

Here, nutritionist and weight loss expert Kim Pearsonshares five potential causes of bloating, and what you can do to combat it.

Chew It

Its easy to forget, while we are speedily eating lunch at our desk, that the process of digestion actually starts with chewing. Chewing physically breaks down food and combines it with saliva which contains the digestive enzyme amylase. If youre not chewing your food thoroughly, your digestion can be compromised, which can lead to bloating. Eating too quickly increases your chances of swallowing air which also increases the chances of bloating.

Tackle it: Chew your food thoroughly before swallowing. This will support digestion and reduce your risk of gulping down air. Aim to chew each mouthful of food 30 times, or until it becomes soft with no lumps.

Eat to 80% full

Unsurprisingly, overeating is a common cause of bloating. It takes time for our brain to register that our stomach is full up, so eating too quickly means we can be full before we know it. There are also those times when we find ourselves feeling full but we carry on eating anyway! In these situations, getting up and walking away from the table can give us time to pause and reflect on whether we really want to carry on filling our faces.

Tackle it: As well as chewing your food thoroughly, try pausing and putting down your knife and fork between mouthfuls. Dont eat until you couldnt possibly eat another bite, but instead, aim for a feeling of 80 per centfull.

Slow eating: Chew your food around 30 times to prevent bloating (Photo by Simona Todorova on Unsplash)

Balance Your Bacteria

Probiotic beneficial bacteria line our gut wall and along with many other important functions, they aid in the digestion of food. A lack of these bacteria can compromise our digestive function and lead to bloating. Many things can cause low levels of these good bacteria in our gut, for example, taking a course of antibiotics, which can kill off good gut bacteria as well as the bad bacteria theyre designed to. In addition to this, pathogenic bad bacteria can sometimes reside in the gut, one symptom of which can be bloating.

5 reasons why you're not losing weight

Tackle it: We can support our beneficial bacteria with fermented foods such as tempeh, miso, sauerkraut and kefir. If you experience bloating alongside other IBS symptoms, its worth getting a comprehensive gut health testrun to establish whether theres an underlying cause.

Hormones

Fluctuations in hormones can be linked to bloating in women around the time of their period. Food cravings associated with this time of the month can also contribute to bloating if youre prone to overeating, or eating heavier foods that are more challenging to digest.

Tackle it: Make an effort to maintain a healthy diet around the time of your period, as tempting as it may be to gorge on pasta and chocolate. A couple of squares of dark chocolate can often combat chocolate cravings without making bloating worse.

Remove Blockages

Constipation can trigger bloating due to waste becoming backed up in the bowel. This can lead to gas building up behind the blockage, making the bloating worse.

Easy ways to cut down your alcohol intake

Tackle it: Ensure youre eating plenty of fibrous vegetables and drinking enough water. Exercising regularly can also help to get things moving. Avoid relying on laxatives like senna which can be irritating for the gut. If you suffer with chronic constipation, be sure to consult your GP.

Identify Food Sensitivities

For some of us, certain foods can be a trigger for bloating. Heavily processed foods and those containing wheat gluten are common culprits, but different foods can act as triggers for different people so its important to identify whats affecting you.

Tackle it: If you think a particular food is to blame, try keeping a food diary noting down what you eat and when you experience bloating to see if you can link a particular type of food to your bloating. Alternatively consider a food intolerance testwhich can help you pinpoint the food(s) that youre sensitive to.

While mild, infrequent bloating is common and unlikely to have an underlying cause of serious concern, certain conditions that cause bloating can be very serious. Its important to consult your doctor promptly if your symptoms persist or if your bloating is accompanied by pain, unexplained weight loss, loss of appetite, change in bowel movements, blood in your stools or vomiting.

Kim Pearson is a qualified nutritionist and weight loss expert based on Londons Harley Street. She consults clients in London and internationally via her virtual consulting room. For more information about Kim and the services she offers, visit her website.

Originally posted here:
5 causes of bloating (and how to beat the bloat) - Evening Standard

Letters to the Editor: Jan. 29, 2020 – Monterey Herald

Posted: January 29, 2020 at 2:44 am

Taking revenge is foolish

In the dealings between Iran and President Trump, there is constant reference to each taking revenge for what is perceived as wrong actions by the other.

Gandhi said it well in his response to taking revenge; An eye for an eye, and soon the whole world is blind.

By provoking others by taking revenge, we could cause a war which is unthinkable for the potential consequences: in addition to the human suffering, the pollution to the earth, bankrupting our deeply indebted country, and creating turmoil even chaos for the rest of the world.

Are we already blind?

Marjorie Atkinson, Seaside

A new reality show sponsored by taxpayers

In todays episode of The Impeachers, Team Trump will try to present a better case before Congress than the House Managers. The winners might get a free nights visit at a Trump hotel and the losers might be fired by Trump or Nancy Pelosi. Sound familiar? Some professors have suggested we need to change the rules. Since the Democrats believe the game is political and no proof of a crime is needed, we could level the playing field by having only members of congress on both sides. Certainly, it might be the highest-rated show on TV, since its sponsored by you, the taxpayers. And maybe when you vote you might think about who needs to be fired.

Bill Graham, Salinas

Animal pandemic strikes again

Fifty million Chinese locked down! Fifteen countries affected! Three confirmed cases in the U.S.! These dramatic headlines announce one more pandemic caused by our abuse of animals.

Indeed, 61% of the 1,415 pathogens known to infect humans originate with animals. These so-called zoonetic diseases, claiming millions of human lives, include Asian flu, Hong Kong flu, West Nile flu, bird flu, swine flu, dengue fever, Ebola, HIV, SARS, and yellow fever. The pandemic Spanish flu of 1918 may have killed as many as 50 million people worldwide.

Western factory farms and Asian street markets are virtual breeding grounds for infectious diseases. Sick, crowded, highly stressed animals in close contact with raw flesh, feces, and urine provide ideal incubation media for viruses. As these microbes reach humans, they mutate to defeat the new hosts immune system, then propagate on contact.

Each of us can help end these deadly pandemics by replacing animal products in our diet with vegetables, fruits, and whole grains. These foods dont carry flu viruses, or government warning labels, are touted by every major health advocacy organization, and were the recommended fare in the Garden of Eden. The internet offers ample recipes and transition hints.

Morton Chester. Monterey

Gun safety near schools

Thank you for the article about gun safety near schools. I absolutely agree with Wendy Root Askew that we need to take action to reduce gun violence. I have made the following suggestion to LOTS of politicians. None have responded.Lets push for legislation to treat guns like cars. Guns should be licensed, registered, and insured.

Owners/users should pass tests to show they know how to use and store guns safely. What do you think?

Steve Eklund, Salinas

Be careful what you wish for

In a recent letter to the editor someone suggested that if four Republican senators simply vote for impeachment Trump would be gone. Im wondering if the Democrats have really thought about what would happen if Trump is impeached. Pence would be the president and remember nobody hates Pence. Every Trump supporter would be mad. It would galvanize the Republican Party. It seems that the real question is do they want to win the White House or do they just want to satisfy their hatred for Trump by impeaching him. If they impeach him well still have a Republican president, theyll still have no good Democratic hopeful, and 2020 goes to the republican party. It reminds me of the old saying be careful what you wish for you just might get it.

Jim McCready, Monterey

Where is Rudy Giuliani? A Quiz

Circle all that apply. (OK to Google, for correct answers)

A. With Maria Yovonovich gone, Mr. Giuliani is having a heyday in Ukraine buying up oil and gas options from the remaining corrupt oligarchs, (friends of Putin).

B. Rudy is in Siberia, vacationing on Lake Baikal with Viktor Yanukovych who was ousted from Ukraine by the popular uprising in 2014 and looted millions of dollars from Ukraine.

C. Mr. Giuliani is in Moscow, drawing up plans for Trumps Penthouse Suite at Trump Tower Moscow.

D. Rudy Giuliani is on Fox & Friends, still. They cant get him off their couch.

E.Rudy and Lev Parnas are back in Kiev, raising money, again, for Trumps reelection.

Susan Morse,Carmel

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Letters to the Editor: Jan. 29, 2020 - Monterey Herald

Some solid advice on New Year’s resolutions that might stick – Health24

Posted: January 29, 2020 at 2:44 am

If you plan to make a New Year's resolution about improving your health, the American Medical Association (AMA) has some good suggestions.

"With too many holiday sweets and not enough exercise likely in the rear view mirror, now is the perfect time to consider your personal goals and how you can make positive health choices in the coming year," AMA President Dr Patrice Harris said in an association news release.

"The good news is that there are a few easy steps you can take that will set you on the right track for a healthier 2020," Harris added.

Learn your risk for type 2 diabetes and take steps to prevent or delay the onset of the disease. Get the recommended amount of physical activity. For adults, it's at least 150 minutes a week of moderate-intensity activity, or 75 minutes a week of vigorous-intensity activity.

Know your blood pressure and, if you have high blood pressure, take steps to get it under control. Doing so will reduce your risk of heart attack or stroke.

Cut back on processed foods, especially those with added sodium and sugar. Eat less red meat and processed meats, and eat more plant-based foods, such as olive oil, nuts and seed. Reduce your consumption of sugar-sweetened beverages and drink more water instead.

If you're prescribed antibiotics, take them exactly as directed. Antibiotic resistance is a serious public health problem.

If you drink alcohol, do so in moderation, which is up to one drink per day for women and two drinks per day for men.

If you use tobacco or electronic cigarettes, talk to your doctor about how to quit.

If you're prescribed prescription pain medications such as opioids, follow your doctor's instructions, store them safely to prevent misuse, and properly dispose of any leftover medication.

Make sure everyone in your family is up-to-date on their vaccines, including the annual flu shot for everyone age 6 months or older.

Manage stress and maintain good mental health by eating a healthy diet, getting enough sleep (at least 7.5 hours per night), doing daily exercise, and engaging in wellness activities such as yoga and meditation. Don't hesitate to seek help from a mental health professional when you need it.

Image credit: iStock

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Some solid advice on New Year's resolutions that might stick - Health24

Vitagene DNA will give you a diet plan genetically tailored to you – Deseret News

Posted: January 29, 2020 at 2:44 am

Vitagene is bringing something new to the at-home genetic test market tips on how to genetically hack your metabolism, according to Engadget.

While Vitagene offers the same reports on ancestry and heritage as other at-home kits in its packages, the company also offers customized diet, exercise, supplement and even skincare recommendations based on the consumers genetic makeup.

Their marketing isnt just health or family history based, Engadget reports. Instead, Vitagenes goal is to help people live healthier lives based on genetic insights about how best to help their bodies.

Vitagene will also allow users to upload their previously analyzed genetic profiles and receive personalized online nutritional coaching and supplements shipped to them for an additional cost a good option for those interested in their particular insights who have previously had their DNA analyzed by another company.

CNN reports that while the guidance offered by Vitagenes tests can reveal certain food sensitivities, genetic predispositions to weight gain and can help people develop healthier lifestyles, they shouldnt replace necessary consultations with medical professionals.

The at-home DNA testing market seemingly exploded in the past few years. Companies like Ancestry offer tests that can help you find long lost relatives, your ethnic makeup, and where your ancestors were from. And for $50, consumers can buy the AncestryHealth test, which includes personalized as well as generational genetic health reports and access to genetic counseling.

The company 23andMe offers similar tests, divided by tests that provide genetic information about a consumers ancestry and traits, or health and ancestry.

The explosion of interest in at-home genetic tests seems to have settled, CNBC reports. Just this month 23andMe laid off 14% of its staff.

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Vitagene DNA will give you a diet plan genetically tailored to you - Deseret News

Zone Diet: What Is Dr. Barry Sears’ Zone Diet and How Does It Work? – Parade

Posted: January 29, 2020 at 2:44 am

Among the diet plans that have been trending in recent years is the Zone Diet. This way of eating is generated towards reducing inflammation, slowing down aging, and keeping you properly satiated in between meals. And the lifestyle has been said to help with weight loss, body fat, improving mental clarity and overall wellness. We went straight to the source and asked Zone Diet CreatorDr. Barry Sears to answer some of the most frequently asked questions aboutthe Zone Diet. Want to go deeper? Check out his latest book, The Resolution Zone, which gives readers an overview on how to help reverse the damage done by past inflammation and promote the ability of the body to repair.

The Zone Diet is an anti-inflammatory diet created by Dr. Sears, a dietary hormone response expert, in 1998. It involves structuring your meals to include a specific balance of carbohydrates, protein and fats, and can be combined with many other traditional dietary programs. The Zone Diet is considereda long-term eating plan, not a quick-fix diet.

Its going back to the original Greek root of the word diet, which means way of life, Sears says.

Related: 26 Things to Know About the Anti-Inflammatory Diet

According to Sears, this specific way of eating is geared at keeping inflammation in a zone thats not too high, but not too low. Sears explains that we need some level of inflammation to be able to fight off microbiome invasions and to allow any physical injuries sustained heal. But if we have too much, it begins to attack our body. So keeping inflammation in that zone is really the key toward treating chronic disease, he adds.

All you need to do the diet, per Sears, is one hand, one eye, and one watch. The first step is to visually balance your plate: one-third should contain a lean protein (no larger than the palm of your hand); two-thirds should be colorful fruits and vegetables (good carbs). Then, add add a dash of heart-healthy monounsaturated fatideally olive oil, because its rich in polyphenols (antioxidant-rich micronutrients) that basically will add to the polyphenol mix of the diet, Sears says. Its that simple!

If you like tracking your foods in an app like MyFitnessPal that calculates nutrients, here are the numbers you are looking for:40% of your calories coming from carbohydrates, a.k.a fruits and vegetables, 30% coming from protein and 30% from fat.

At one meal, if you have 25 grams of protein, about half of that should be fat, monounsaturated fat, maybe 12 grams and maybe about 30 to 35 grams of carbohydrates, primarily non-starchy vegetables, Sears says.

If youre using carbohydrates as your fruits and vegetables, with the emphasis on vegetables, the number of calories youre consuming is very low. Those meals should be about the 400 calories, but there are very large meals in terms of size, he says.

Sears says that the trendy concept of intermittent fasting is essentially a bookkeeping way of trying to reduce calories. But by doing the Zone Diet, you end up automatically reducing calories by balancing your plate because its the hormones that those proteins and carbohydrates generate that keep you satiated so you arent hungry. And if you arent hungry, you eat less calories. If you eat less calories, you live longer, Sears explains.

You look at your watch. If you have no hunger five hours later, that meal was a hormonal winner for you, says Sears.

Why is that important? Thats the driver of chronic disease, he says.

There was a recent study that demonstrated that if you eat 10 servings of fruits and vegetables per daythats two kilograms of raw fruits and vegetablesthat your likelihood of death decreases by about 31% decrease. Your likelihood of getting dying from cardiovascular disease decreases by 25% and dying of stroke also decreases by about 25%, he says, adding that this is due to the polyphenols found inside these foods.

Even though its a calorie-restricted program, its virtually impossible to eat all the food because on the Zone program, youre eating about 10 servings of fruits and vegetables per day. Thats a lot of fruit. Thats a lot of vegetables. And so what your consuming for the average female is about maybe 1,200 calories per day and 1,500 for the average male, he says. What youre looking to do with your meals, says Sears, is to say, Im controlling the hormones so I can maintain enough adequate protein coming in so I can maintain my muscle mass. But basically balancing that protein with the right type of carbohydrates. So I dont overproduce the hormone insulin.

Related: Dr. Travis Stork Reveals His Battle With Chronic Painand Which Diet Helps

The secret, Sears says, is finding the low-fat protein, fruits and vegetables that you like to eat, and learning how to balance that plate. Thenput together about 10 different meals, which you can rotate around. People rarely eat more than 10 different meals at home. Theyll eat two different breakfasts, three different lunches and five different dinners. And if they go out to eat they might go to the same restaurants over and over again eating the same meals, he says. So you dont have to drive yourself crazy trying to perfect hundreds of recipes to make at home.

Remembering that the proper balance is key, here are some good Zone Diet foods:

High-glycemic carbohydrates. They enter the bloodstream very quickly as glucose. And then will basically pump up insulin, he says. In terms of what we call whole grains, whole grains are whole because they contain polyphenols. But the rate of entry of the carbohydrates in the blood is no different than a piece of Wonder bread, he adds. So Sears says to keep the amount of starches that you eat to a maximum of around one serving per day. We want about eight servings of vegetables, two servings of fruit, one at most and and ideally zero of the grains and starches.

Eat an apple to boost heart health. High-fiber foods can lower triglycerides, or fatty lipids found in your blood. Aim for 25 to 30 grams of fiber a day with picks like oatmeal, beans and pears.

Greek yogurt with some almonds as a healthy fat source. Another option is slow-cooked oatmeal and an egg white omelet. Youre balancing protein to carbohydrate and then add some guacamole to the top of the egg white omelet. Both of these should keep you full for five hours.

A chicken Caesar salad. You get the 25 grams of protein with the chicken breast and the salad. But the salad doesnt have carbohydrates. So with that, youd have another two to three servings of vegetables on the side.

Think three servings of non-starchy vegetables, things like broccoli, artichokes, asparagus, cauliflowers. And then for protein, salmon or chicken.

Yes. Both groups eat a lot of fruits and vegetables. So, according to Sears, 2/3 of their plate is already completed. Vegetarians can add in eggs and dairy products for their protein sources and vegans can opt for a soybean protein product.

No.This way of eating doesnt place its focus on fruits and vegetables, Sears says, which he deems as being key for gut health. He also says people following a Ketogenic diet plan need to make sure that they are getting enough beneficial bacteria-feeding fiber, which can be tough to do. A Mediterranean diet is good pairing with the Zone diet.

If youre big on eating out, have a restaurant modify a dish until it works for you on this plan. People tend to go to the same 5 to 10 restaurants on repeat, which is a benefit to those doing this program. They might have a menu with hundreds of meals, but you eat the same one every time. So you keep telling them to adjust the meal, take off some of the grains and starches, add some more vegetables until you find whats the right meal for you at that restaurant. Then you can keep including that into your weekly repertoire.

Check out 100+ foods you can eat on the Mediterranean diet.

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Zone Diet: What Is Dr. Barry Sears' Zone Diet and How Does It Work? - Parade

The benefits of including dairy in your diet – Thecountypress

Posted: January 29, 2020 at 2:44 am

A well-balanced diet has long been touted as a necessary component to a healthy lifestyle. When combined with routine exercise, a well-balanced diet can improve quality of life and reduce a persons risk for various diseases.

No well-balanced diet is complete without dairy. While many people may immediately associate milk with dairy, dairy products are much more diverse than that. In fact, including various dairy products in your diet can provide a host of diverse health benefits.

Dairy products are nutrient-rich

The United States Department of Agriculture notes that dairy products provide a host of nutrients that are vital to overall health.

Calcium: The nutrient most often linked to dairy, calcium is vital for building strong bones and healthy teeth. Dairy also helps to maintain bone mass, helping men and women combat age-related bone loss.

Potassium: Dairy products such as yogurt, fluid milk and soy milk are good sources of potassium. Thats beneficial because diets rich in potassium help men and women maintain healthy blood pressures.

Vitamin D: Like calcium, vitamin D is widely associated with dairy, particularly milk. Vitamin D helps bodies build and maintain strong bones, and products such as fluid milk and soy milk are great sources of vitamin D. Yogurts and cereals fortified with vitamin D also can be great sources of this valuable vitamin.

Health benefits

Osteoporosis is a condition in which a persons bones become fragile and brittle due to loss of tissue. Age is a risk factor for osteoporosis, but a poor diet that does not include sufficient amounts of dairy also can increase a persons risk for osteoporosis.

The Department of Agriculture notes that dairy can help men and women lower their risk for ailments other than osteoporosis. Adequate dairy intake has been associated with a reduced risk for cardiovascular disease and type 2 diabetes.

Athletes may be especially motivated to consume dairy, as its effect on bone strength and maintenance can help them reduce their risk for injury while practicing and competing.

Adolescents and children can benefit greatly from diets that contain adequate amounts of dairy. Bone mass is built during childhood and adolescence, so foods such as dairy that promote bone health can help children and teenagers develop strong, healthy bones.

In regard to which dairy products to include in ones diet, the Department of Agriculture notes the importance of avoiding foods that are high in saturated fat. Dairy products high in saturated fats can contribute to high amounts of bad cholesterol in the blood, increasing a persons risk for coronary heart disease. Low-fat dairy products make for a healthy alternative to dairy that is high in saturated fats, and men and women can discuss such products with their physicians.

No balanced diet is complete without dairy, which benefits the body in myriad ways.

Excerpt from:
The benefits of including dairy in your diet - Thecountypress

Effecting Dietary Modifications in Patients: 5 Things to Know – Medscape

Posted: January 29, 2020 at 2:44 am

Physicians are well aware of the difficulties in effecting dietary changes in patients, especially in light of the ubiquity of unhealthy and convenient food options, along with the multitude of conflicting information on the Internet and in the scientific literature regarding what constitutes a healthy diet. Moreover, most physicians, who typically receive only basic instruction on dietary counseling during their training, report feeling ill-equipped when it comes to providing guidance in this area.[1] By forming a strong partnership with registered dietitians and incorporating a few simple tips into practice, however, physicians can successfully guide patients on the correct path toward healthier eating habits.

Here are five things to know about effecting successful dietary modifications in patients.

The primary focus of the preventive cardiology program at our institution is to reduce patients' risk factors for, and prevent first and future, atherosclerotic cardiovascular disease (ASCVD) events. One of the key elements of this program is a healthy diet. With all of the conflicting information and hype on "fad" diets that abound in the media, particularly on the Internet, patients may be confused about what truly constitutes a healthy diet; many have the misconception that weight-loss diets are synonymous with heart-healthy diets. For example, while the currently popular low-carbohydrate and ketogenic diets may be effective for weight loss,[2] replacement of carbohydrates with the high amounts of animal protein that are recommended in these diets can increase serum cholesterol levels and may be associated with a higher risk for death.[3] In contrast, diets that replace carbohydrates with plant-based proteins have cardioprotective benefits.[3,4]

When discussing dietary modifications, an effective way to initiate the conversation is to ask patients about their personal goals. This will help clinicians better align patients' desired outcomes with clinical goals, especially in patients at increased risk for ASCVD.

See the article here:
Effecting Dietary Modifications in Patients: 5 Things to Know - Medscape

Novak Djokovic Says a Vegan Diet Is the Secret to Great Tennis – LIVEKINDLY

Posted: January 29, 2020 at 2:44 am

Serbian tennis player Novak Djokovic says his vegan diet is the secret to his success.

Djokovicwho is currently ranked the world No.2 best in mens singles tenniscomes from a family of food-lovers; his parents used to own a pizza restaurant in Kopaonik, Serbia. He still loves food and has even opened his own vegan restaurant, Eqvita, where he lives in Monte Carlo.

But for Djokovic, food isnt just gustatory pleasure. Its the key to his success. Because of my family, Ive always had a love for food,he explained.But as an athlete, it became something more.

[Food is] the fuel that determines how I play, how I recover, and how alert I am on the court, he added.I attribute a great deal of my professional success to my diet.

In a bid to convince others of the benefits of a plant-based diet, he joined the 2018 documentary The Game Changers as an executive producer. The filmwhich features a number of successful athletes including Arnold Schwarzenegger and Lewis Hamiltonis all about debunking the myth that meat is a necessary form of protein.

According to Djokovic, he became involved with the film toward the end of the project, because he wasnt very vocal about being a plant-based athlete.

They heard that during Wimbledon last year when someone asked me in the press conference, he said. They wanted me to be a part of it.

I was definitely very happy to be a part of a very impressive group of people,he added.From sport, the movie industry, different fields of life, very successful people who are eating plant-based, being healthy, happy and successful in what they do. This is what it is all about.

Formula One driver Hamilton has also attributed his success to his vegan diet. He recently told GQ,ultimately, you want to feel great. You want to have energy, to be consistent, you dont want to have to the big oscillations and highs and lows in your energy levels. Veganism has eradicated that.

Summary

Article Name

Novak Djokovic Says a Vegan Diet Is the Secret to Great Tennis

Description

Vegan athlete Novak Djokovic attributes a great deal of his professional success on the tennis court to his plant-based diet.

Author

Charlotte Pointing

Publisher Name

LIVEKINDLY

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Excerpt from:
Novak Djokovic Says a Vegan Diet Is the Secret to Great Tennis - LIVEKINDLY


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