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Do You Know What You Should Be Eating? – Happiful Magazine

Posted: November 14, 2019 at 8:47 pm

A new study has revealed that millions of Brits dont know what they should be eating to have a healthy, balanced diet

When it comes to food, many Brits are left scratching their heads. Balanced diets and portion sizes could have millions of Brits left confused, a new study has revealed. Looking at the responses of 2,000 British adults, researchers revealed that almost half of us have no idea how much protein, fat, carbohydrates, sugar, dairy, fruit and veg we are supposed to be eating.

A further 49% said they dont understand what a correct portion size would look like, leading to an overwhelming nine out of 10 admitting their diet probably lacks balance. Its no wonder, with a third of adults not eating fruit each week and nearly half (46%) consuming no vegetables at all on a weekly basis. Just a fifth of us are cooking our meals from scratch - and even then, we do it twice a week or less due to the time it takes out of our already busy schedules.

The study went on to reveal that many of us are favouring foods with little-to-no nutritional value. On average, British adults are eating sugary foods four times a week, and resorting to foods high in saturated fats three times a week. Current expert advice suggests we shouldnt be having more than 11% saturated fat from our total daily calorie intake, while sugar should be 5% or less.

Its not all bad news; research revealed that we are consuming plenty of milk, yoghurt and cheese, all of which can be great sources of protein - an essential component in supporting muscle mass - as well as calcium - an important part in maintaining our bones and teeth.

To help us better understand food and nutrition throughout our lives, a group of nutritionists, researchers and health professionals have joined together to form the Food Advisory Board.

Dr Emma Derbyshire, a nutritionist who carried out the study, spoke on behalf of the board: People are being continuously bombarded with nutritional and dietary information. This is leaving them confused as to what they should and shouldnt eat, and ill-informed about the impact dietary restrictions, or fad diets, can have on their health. To ensure you get the key minerals and nutrients needed for maintaining good health, it is recommended you eat a healthy, balanced diet.

This should contain at least five portions of a variety of fruit and vegetables every day, as well as starchy carbohydrates, choosing higher fibre or wholegrain varieties and potatoes in their skins. It should also include dairy products, such as milk or yoghurt, protein, such as lean red meat, beans, pulses, fish, eggs, and small amounts of unsaturated oils or spreads, like rapeseed or olive oil. There is no need to cut out food groups to be healthy.

While vegan, vegetarian and flexitarian diets are hitting the headlines more than ever, research suggests that few of us are keen to give up on meat entirely. This is despite the health benefits these plant-based diets can offer, ranging from decreasing high cholesterol, lowering the risk of type 2 diabetes and heart disease - not to mention the environmental benefits.

Eating a balanced, healthy diet isnt just vital for our physical health it can have a significant impact on our mental health too. Our diets can have a huge impact, from helping reduce symptoms of seasonal affective disorder (SAD) to boosting fertility, reducing high blood pressure to combatting tiredness and improving our skin.

According to professionals from Nutritionist Resource, the three most important things to keep in mind when trying to eat healthily are to:

By focusing on these three areas, you can feel more energised, achieve a better balance, and feel healthier. Through focusing on all-round good health and benefits over short term changes, you can achieve a more sustainable lifestyle that puts your wellbeing first and starts framing food choices in a more positive way.

If you struggle with making healthy food choices and creating a balanced diet, working with a nutrition professional can help. Providing insights into the impact that food and nutrients have on health and wellbeing, speaking with a nutritionist can help you to improve your mood and overall health, and maintain a healthy lifestyle. Working with a professional will also help ensure that you are making safe lifestyle changes that are right for you.

A nutritionist can help you to assess your current eating habits and identify any areas which may be negatively impacting your health. They can help you to develop the confidence in making healthier food choices, by helping you to learn more about what your body needs. Tailoring your food to help manage any diet-related or long-term illness, a nutritionist can help take the hard work out of planning healthy meals, as well as helping you to navigate the multitude of conflicting information available on what you should (and shouldnt) be doing and eating.

To learn more about what makes a balanced diet, and to discover how a nutrition professional can help you, visit Nutritionist Resource.

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Do You Know What You Should Be Eating? - Happiful Magazine

High blood pressure: Include these foods in your diet to lower your reading – Express

Posted: November 14, 2019 at 8:47 pm

High blood pressure happens when the force of blood pushing against your artery walls is consistently too high and your heart has to work harder to pump blood around your body. If you have high blood pressure, your arteries lose their stretchiness and become stiff or narrow, and this narrowing makes it easier for fatty material to close your arteries up, a process that lead to a heart attack. Lifestyle factors play a key role in keep your blood pressure reading under control so it is important make healthy changes to your diet and keep active to ward off the risks.

Knowing what to eat and what to avoid can seem overwhelming but sticking to certain food groups offers a simple yet effective way to keep the risks at bay.

Foods rich in the mineral magnesium, for example, have been shown to have a positive effective on high blood pressure.

According to Harvard Health, magnesium helps regulate hundreds of body systems, including blood pressure, blood sugar, muscle and nerve function.

As the health site notes, you need magnesium to help blood vessels relax, and relaxing blood vessels allows more blood to flow through your arteries - process that lowers blood pressure.

READ MORE:High blood pressure: Including this herb in your meals could help lower levels

Several studies demonstrate the blood pressure-lowering benefits of magnesium, including a meta-analysis of 34 clinical trials, involving over 2,000 people.

The meta-analysis reported in a lower blood pressure and improved blood flow in those who took magnesium.

A previous study by the University of Hertfordshire in 2012 revealed that not only could magnesium reduce blood pressure, the effect increased in line with increased dosage so the higher the intake of magnesium, the greater the drop in blood pressure.

According to Holland and Barrett, its thought that magnesium helps the body release prostacyclin, a hormone-like compound that reduces tension in blood vessel walls.

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Wholegrain foods are a rich source of magnesium and have been shown to have a positive effect on high blood pressure.

One study published in the American Journal of Clinical Nutrition suggested that three servings of wholegrain foods per day can lead to a significant reduction in high blood pressure.

To gather the findings, some of the study-participants were given three servings of whole-grain foods each day, in the form of wheat, or both wheat with oats, while the rest received refined cereals and white bread (made of refined flour).

In both the whole-grain and refined-grain groups, the participants were encouraged to eat what they normally ate apart from consuming their apportioned servings.

Commenting on the findings, study lead Dr Frank Thies said: "We observed a decrease in systolic blood pressure of 5-6 mm Hg in the volunteers who ate the whole-grain foods, and this effect is similar to that you might expect to get from using blood pressure-lowering drugs.

He continued: This drop in systolic blood pressure could potentially decrease the incidence of heart attack and stroke disease by at least 15 and 25 percent respectively.

Systolic blood pressure indicates how much pressure your blood is exerting against your artery walls when the heart beats, and diastolic blood pressure - the other number to record blood pressure - indicates how much pressure your blood is exerting against your artery walls while the heart is resting between beats, according to the American Heart Association.

As Blood Pressure UK explains, systolic blood pressure is more important than diastolic blood pressure because it gives the best idea of your risk of having a stroke or heart attack.

Wholegrain foods are also rich in the mineral potassium, which alongside magnesium, has a positive effect on high blood pressure.

The primary benefit is that potassium counters the negative effect of salt, which pushes up your blood pressure.

As Holland and Barrett explains, potassium, like magnesium, also helps the walls of the blood vessels relax.

These minerals work to maintain a healthy blood pressure, so eating a balanced, colourful diet is a must, advises the health body.

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High blood pressure: Include these foods in your diet to lower your reading - Express

Scientists put out the call for 10,000 canines to join the Dog Aging Project – GeekWire

Posted: November 14, 2019 at 8:47 pm

The organizers of the Dog Aging Project plan to use big-data tools to study canine health and apply their findings to human health issues as well. (Dog Aging Project / UW / Texas A&M Photo)

Scientists are looking for 10,000 good dogs to take part in a 10-year effort aimed at tracking their health and identifying factors that can lengthen their lifespan.

The pets that are selected for the Dog Aging Project could come in for some scientific pampering, including genome sequencing and health assessments.

But that doesnt mean the projects organizers at the University of Washington, Texas A&M University and other research institutions are totally going to the dogs. The larger purpose of the campaign and the reason why its getting $15 million in direct funding from the National Institute on Aging at the National Institutes of Health is to pick up new clues about the aging process in humans.

Researchers can use dogs as a model for human health studies, just as they use lab mice, said project co-director Matt Kaeberlein, a professor of pathology at the UW School of Medicine. And for this projects purposes, pets bring an extra advantage.

Unlike laboratory animals, they also share our environment, he told GeekWire. So we absolutely believe that, in that respect, pet dogs are going to be superior to laboratory models for understanding the aging process in humans, because were able to capture that environmental diversity.

Kaeberlein and his colleagues have been ramping up the project for several years, but now theyre ready for prime time: The official launch comes today in Austin, Texas, at the annual meeting of the Gerontological Society of America.

Dog owners can nominate their canines as candidates for study on DogAgingProject.org. The nomination process entails setting up a secure user portal and providing health and lifestyle information about their dogs. Participants will also be asked to share their pets veterinary medical records.

The organizers hope well more than 10,000 pet owners will apply. Theres no restriction on the age of the pet, or their breed. It doesnt matter if theyre healthy or suffering from chronic illness, if theyre male or female, if theyre neutered or not.

All owners who complete the nomination process will become Dog Aging Project citizen scientists, and their members will become members of the Dog Aging Project pack, another project co-director, Daniel Promislow of the UW School of Medicine, said in a news release. Their information will allow us to begin carrying out important research on aging in dogs.

Ten thousand dogs will be selected to reflect a representative range of doggie demographics. Each of those dogs will go through low-pass whole genome sequencing and periodic assessments of physical function. Eventually, the researchers hope to tease out correlations between genetic factors and health conditions on a grand scale.

About 500 middle-aged, mid- to large-sized dogs will be chosen for a clinical trial thats aimed at assessing the effects of a drug known as rapamycin on cognition, heart function and lifespan. Rapamycins potential as an anti-aging drug, for pets as well as people, is what led Kaeberlein and Promislow to come up with the Dog Aging Project in the first place.

But thats just one aspect of the project. The organizers hope their project will become the canine equivalent of large-cohort human research projects like the Baltimore Longitudinal Study of Aging or the Framingham Heart Study.

Over the long run, the projects finding could provide cold, hard data to support (or debunk) longstanding ideas about whats good for dogs, ranging from environmental conditions to exercise to diet.

Diet in particular is a really important one because there are very strong opinions out there on different diets for dogs, and very little data to actually support those opinions, Kaeberlein said. Our hope is that well be able to contribute to that fairly quickly. Is it really the case that a raw-food diet is good, bad or indifferent for most dogs, or certain breeds of dogs? The data just isnt out there . Were hopeful that well be able to bring some rigorous science to address questions like that.

The goal isnt just to have dogs live longer, but to find ways to keep dogs as well as their humans healthier longer.

As a veterinarian, it is important to me that our work benefits dogs directly, said project co-director Kate Creevy, an associate professor of veterinary internal medicine at Texas A&Ms College of Veterinary Medicine and Biomedical Sciences. But our work with dogs has the added value of shedding light on the human aging experience as well.

The funding from the National Institutes of Health will cover the first five years of the project, and the organizers are hopeful that the effort will be supported and perhaps even expanded for a full 10-year run.

Kaeberleins interest in canine health and longevity isnt purely clinical. His family has three dogs: an 8-year-old German shepherd, a 14-year-old Keeshond and a mixed-breed rescue dog that Kaeberlein figures is 13 to 15 years old which qualifies as senior-citizen status in dog years.

I love my dogs, and I certainly recognize that if were able to extend the healthy period of life for our pets, that has intrinsic value, he said. Both for the dogs and for the owners.

More than 40 researchers are working on the Dog Aging Project. In addition to UW and Texas A&M, participating institutions include Purdue University, Princeton University, Arizona State University, Cornell University, University of Massachusetts Medical School, the Broad Institute of MIT and Harvard, Fred Hutchinson Cancer Research Center and Seattle Childrens Hospital. Veterinary schools at the University of Georgia, North Carolina State College, Iowa State University, Colorado State University, Oregon State University and Washington State University are also involved. The project is supported by NIA/NIH grant 1U19AG057337 and private donations.

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Scientists put out the call for 10,000 canines to join the Dog Aging Project - GeekWire

This trending product promises to improve your skin and fingernails, but does it work? – Chicago Tribune

Posted: November 14, 2019 at 8:47 pm

Collagen powders

Like protein powder, collagen powder can be combined with hot or cold liquids to add nutrition to your diet.

To add to anything: Vital Protein Collagen Peptides

This is probably one of the most versatile collagen peptides products on the market. This flavorless collagen peptide powder is easily dissolvable in hot and cold liquids and can even be added to things like salad dressing, soup, coffee, and pancake mix. Vital Protein Collagen Peptides is also Whole30-approved and Paleo-friendly.

For on the go: Vital Protein Collagen Peptide Powder Stick Supplement

If you like to drink protein shakes after a workout, you know it can be annoying to lug around a big tub of collagen peptides protein powder. That's why these 10-gram powder sticks by Vital Protein are a great option for busy people, gym-goers, and those who want to continue taking collagen peptide while traveling.

For gut support: Ancient Nutrition Bone Broth Collagen

Fans of Ancient Nutrition love that this collagen protein powder not only helps with joint and skin health but also seems to help gut conditions, like leaky gut. We like that it's hormone-free, cage-free, and cruelty-free, but we should warn you that this bone broth collagen protein powder has a pretty polarizing taste. While some users have been able to mask the taste with other flavored powders, some have a hard time stomaching the bone broth flavor.

Capsules, pills, and gummies

If you're already take a daily vitamin or supplement, it will be easy to add one more capsule to your routine.

For healthy hair and nails: Codeage Multi Collagen Protein Capsules

We like these collagen peptides protein capsules because they're made from hormone-free, grass-fed, pasture-raised bovine. They're also non-GMO and preservative-free. Users have noticed that their nails and hair grow back faster and stronger with Codeage, and those who suffer from joint pain have also experienced improvement with their pain levels.

A vegan option: Garden of Life Organic Plant Collagen Builder

If you'd prefer a plant-based collagen supplement, this is a great option. Users say that it helps fight hair loss and strengthens nails. We love that it's certified USDA Organic, non-GMO, vegan, gluten-free, and kosher. This supplement also contains high polyphenolic pomegranate to protect against UV rays and help support skin health.

An affordable choice: Youtheory Collagen Advanced with Vitamin C

This collagen-peptides and vitamin C supplement is designed to fight the effects of aging by improving skin, hair, nails, tendons, and ligaments. Users have noticed reduced joint pain and plumper skin after taking this product. Be aware: Some find these penny-sized pills too big to swallow.

To fight wrinkles: Sanar Natural Premium Collagen Peptides Pills

These collagen peptide pills from Sanar Natural use a specially designed wrinkle formula to improve the look and feel of skin. But even with its wrinkle-fighting focus, these pills should still reduce joint pain. Users love the way their skin looks when taking this product. And we love that you only have to take one easy-to-swallow pill rather than the two- to three-pill doses that some other brands require.

A tasty alternative: MAV Nutrition Extra Strength Collagen Gummies

These delicious collagen gummies are made with Vitamin C, Vitamin E, Biotin, Zinc, and Selenium to improve the look and feel of hair, skin, and nails. These gummies are great for people who are looking to reap the benefits of collagen without downing big pills or adding collagen powder to their morning coffee. Users routinely notice stronger nails and shinier hair after taking these gummies.

Liquid-based collagen

Liquid-based collagen is an easy, convenient option for those who prefer not to take the time to mix powder.

For aching joints: Heivy Liquid collagen supplement collagen drink

This liquid collagen supplement is specially formulated for joints and bones. Users say daily consumption of this supplement has helped with joint pain and improved some joint performance. Unlike many collagen products that are made from bovine parts, Heivy Liquid collagen is made from marine fish collagen.

A hydrating drink: Vital Proteins Collagen Water

It's easy to add collagen to your diet when it tastes like flavored water and comes in a bottle that's easy to grab and go. This collagen water includes 10 grams of collagen per bottle and is sweetened with whole-food ingredients no artificial flavors, colors, or sweeteners. Choose from a variety of flavors like strawberry lemon, blackberry hibiscus, and blueberry mint.

Bone broth

Many bone broth drinkers swear by its immune system-boosting powers, and it can be enjoyed on its own or used as the base of a soup or stew.

For cold days: Bare Bones Beef Bone Broth

Some of us prefer to eat our nutrients rather than take a supplement. Bone broth is an excellent source of collagen, and it makes a good pick-me-up on a cold winter's day. This shelf-stable bagged version is very drinkable and makes a tasty base for a variety of soups.

For a little variety: Kettle & Fire Bone Broth Variety Pack

If you're new to bone broth and not sure whether you prefer beef or chicken or if you're a regular bone broth drinker who likes to change it up this variety pack is the perfect way to add naturally occurring collagen to your diet. Users who practice intermittent fasting find this broth to be suitable, and the flavor is enhanced by the addition of vegetables and herbs.

So, does incorporating collagen products work?

Yes, they will have a positive effect on certain aspects of your self-care routine but they aren't going to be a miracle cure. We spoke to a nutritionist who said the biggest effects will be seen in joint strength (especially for those who workout regularly or have extreme joint issues). The benefits on skin elasticity and nail strength are marginal for most. Like most things in the supplement world, people who have bigger issues will benefit the most.

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This trending product promises to improve your skin and fingernails, but does it work? - Chicago Tribune

Almost 90 percent of the people eating non-meat burgers are not vegetarian or vegan – NBCNews.com

Posted: November 14, 2019 at 8:47 pm

Plant-based meat alternatives continue to appeal to American diners, according to a new study from market research firm The NPD Group. Sales have risen from $118.7 million in 2017 to $192.1 million this year and our national obsession with hamburgers is playing a big role.

The most visible factor in this growth is the rise of cutting-edge, plant-based meat alternatives such as Beyond Meat and the Impossible Burger, which are redefining the concept of a traditional veggie burger. Meat alternative providers, particularly in the burger plant-based category, have done a good job on the taste front and in making vegetables reproduce the meat-eating experience, said NPD analyst Darren Seifer.

NPD found that plant-based hamburgers are largely responsible for the increase in Americans consumption of plant-based proteins at restaurants, with nearly 80 percent of that growth coming from Impossible Burger and Beyond Meat. Aside from burgers, sales of plant-based versions of wings, sausage and meatballs have risen by double digits over the past year and sales of plant-based Italian sausage have skyrocketed by 416 percent in that time.

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NPD found that 16 percent of Americans say they regularly use plant-based alternatives to meat and dairy products, such as almond milk and meat substitutes. More unexpected, though, is that 89 percent of the people eating all of these tell NPD that theyre not vegetarian or vegan they just like variety in their diets.

Consumers like having the option of mixing plant-based dairy and meat alternatives with dairy and meat consumption, Seifer said. Plant-based food consumption is not about rejecting traditional protein sources, its about having options.

Millennials and younger consumers are the ones driving the demand for many of these products, but theyre not the only ones eating them. Since the core consumer groups for plant-based dairy and meat alternatives are younger, NPD forecasts that plant-based foods, to varying degrees, do have staying power, he said.

NPD found that Gen Xers are more likely to adopt these products as they age and make health considerations more of a priority when choosing foods. Overall, NPD found that about 20 percent of people say they use what they eat and drink to help manage a health condition.

This trend also dovetails with the years-long embrace of more high-protein diets and eating plans. NPD found that 61 percent of Americans say they want more protein in their diets, and Seifer said many perceive plant-based proteins, even when they go through multiple steps to resemble, say, ground beef, are perceived as being better for you.

Consumers arent seeing plant-based proteins as processed. They perceive them as having a healthier profile than meat and not overly processed, he said.

Given the relative dearth of diners who embrace an all-vegetarian or vegan lifestyle, though, Seifer said taste will continue to be the key component that determines whether a plant-based alternative to a pantry or fridge staple succeeds or fails.

Attributes such as health and convenience go far to drive consumption, but if the flavor profile falls below consumers expectations, then the product will likely have a short run, he said. Now there is no compromise when choosing a vegetable-based burger in terms of taste.

Martha C. White is an NBC News contributor who writes about business, finance, and the economy.

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Almost 90 percent of the people eating non-meat burgers are not vegetarian or vegan - NBCNews.com

New research from NAU team expands the answers we can get from bat guano – NAU News

Posted: November 14, 2019 at 8:47 pm

Nov. 14, 2019

Heres thething about bats: They can fly. And they do that in the dark.

Those twofactors make bats, which make up 20 percent of the mammal species, extremelydifficult to study.

Geneticist Faith Walker and wildlife ecologist Carol Chambers wanted a better look at the 1,406 known species of bats, so after years of trying to meet the bats where they were, the two Northern Arizona University researchers instead turned to what the bats left behind: feces. Research into bat guano led to the creation of the Species from Feces assay, which can test DNA from bat guano and tell the researchers which species of bats live in a particular area.

Poop doesnt fly around in the dark and its easy tocollect, said Walker, who along with Chambers is co-director of the BatEcology and Genetics Lab at NAU. You can walk around in theday with a collection kit in one hand and a cup ofcoffee in the other andsample in 10 leisurely minutes, instead of the tour de force required by mistnetting (when we net bats we often have four cars, eight people and are outuntil midnight eating Oreos to stay awake). Hence, the fecal methodisfriendlier to bats and us, and it givesa broader timeframe forthe bat species that were using a roost.

Since publishing the Speciesfrom Feces research in 2016, which enabled theresearchers to correctly identify 92 percent of bats to the species level (theother 8 percent can be identified to genus) throughout the world for whichgenetic data are available, theyve helped other researchers and wildlifemanagers use the assay to better understand local populations. However, theywondered what else they could learn from fecalpellets, which they call the gold nuggets of wildlife biology thanks to theirwealth of information about biodiversity, diet and disease without the need fortrapping, handling or even observing the animals in question.

A lot, asit turns out, which led Walker, Chambers and a host of collaborators from NAUand the American Museum of Natural History (AMNH) to A Fecal Sequel: Testingthe limits of a genetic assay for bat species identification, published todayin PLOSOne.

Thefollow-up study asked a number of different questions, all of which centeredaround potential obstacles in extracting usable DNA from bat guano:

Walker,who was the lead author on the paper, connected the various questions anddetermined what was needed to move forward with the various arms of the study. Then-mastersstudent Abby Tobin used her work in both ecology and caving to study howdifferent gate types at the entrances of abandoned mines influence bats use ofthe mines. Colin Sobek, a genetics research specialist with the Schoolof Forestry and the Pathogen and Microbiome Institute and genetics Ph.D.student Dan Sanchez have been part of the Species from Feces researchfor years and extracted and tested the DNA in the lab. Viacheslav Fofanov,a professor in the School of Informatics, Computing, and Cyber Systemsmasterminded the lab test for the species rarity question. Nancy Simmons,curator in the Department of Mammalogy at AMNH, conducted bat research in theNeotropics.

To test the assay in a variety of circumstances, researchers stored fecal pellets in both a high-humidity cave and a low-humidity cave near Flagstaff and let them age for up to 30 months. Every six months they would go into the caves and retrieve a subset of pellets, then run the assay on pellets at six, 12, 18, 24 and 30 months. For the rarity test, the team collected pure guano from three bat species and combined the pellets into mock communities, with the rare bat guano represented as a minuscule ratio to the other two. To determine the utility of the assay as a survey tool, they collected single samples of 200 pellets from more than 40 abandoned mines across the Southwest and performed visual surveys; they did the same at bat roosts in archaeological sites in the Belizean tropics.

Onthe whole, the results werent surprising, Walker said. The assay identifiedthe rare bat DNA and verified that humidity contributed to more rapiddegradation than time. It also added to what the original research showed: TheSpecies from Feces assay is an exceptional tool for conducting bat surveys atroosts.

Thebiggest surprise came from the gold nuggets found in the tunnels of Mayatemples. Walker said two of the three bat species found there feed onvertebratesthey found DNA from a local rodent in the guano of the big-earedwoolly bat and cow DNA in the guano of the vampire bat. They also found DNA ofthe teardrop mosquito fish in almost all of the Belizean tunnels, which likelycame from ponds from which bats drink. Thats significant because it shows batsthemselves acting as an environmental DNA filter.

Importantly,our work illustrated that our assay performs well in the tropics, but likelyrequires feces that is relatively fresh (less than 12 months old), Walkersaid. For the tropics it would be best to collect guano from active roosts.DNA does well in dry and dark conditions. Were lucky that for mostsubterranean systems in the U.S. Southwest we have exactly that.

Werealso lucky to have the bat species that we do, she said. Bats are a criticalpart of the ecosystem, and theyre in danger both from changing habitat andfrom a deadly fungus sweeping the nation.

Most people appreciate bats because of the ecosystemservices they provide, particularly eating insects. Insectivorous bats eat anenormousnumber of insects (a single little brown bat can eat up to 1,000mosquitoes an hour, according to Bat Rescue), which can include crop pests andpathogenvectors likemosquitoes, Walker said. In Flagstaff, withWest Nile virus detected last summer, we should be particularly appreciative ofbats. However, the fungal disease called white-nose syndrome iskillingmillions of bats in the U.S. and is now on the West Coast and Texas. It hasntyet arrived in Arizona, and we dont know for certain which species will beimpacted. Hence, having a genetic tool that can be used to rapidly surveysubterranean roosts is important and will allow us to better understand batspecies presence before and after the disease arrives.

Walkerdeveloped this assay to extract DNA from feces and test it to identify thespecies from which it came. Although scientists have been testing fecal DNA fortwo decades, Species from Feces was revolutionary in the extent of the coverageresearchers got across the entire taxonomic order of bats, how reliable andprecise the assay is and the ease with which researchers can now study bats. Theynot only identified which bat species use particular roosts, but scientistsalso have used the Species from Feces assay to confirm visual identificationsof captured bats, identify bat carcasses at windfarms, screen fertilizer todetermine the species that contributed guano, detect nectar-feeding bats fromsaliva on agave flowers and evaluate the effect gates on the entrance to mineshave on neighboring bat populations.

The Species from Feces team has done work for more than 100 federal and state agencies, universities, museums and environmental consultancies in the past three years. Additionally, this assay has expanded well beyond bats; the lab does a lot of mammalian diet work and has identified plant and animal diet in everything from African lions and leopards to wombats and kangaroos to mule and pronghorn to giraffes and hippos. Walker will soon add a 31,000-year-old giant ground bolus sloth to that list to determine if she can identify what the animal ate.

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New research from NAU team expands the answers we can get from bat guano - NAU News

4 Common Intermittent Fasting Side Effects and Health Risks – Prevention.com

Posted: November 14, 2019 at 8:46 pm

Intermittent fasting (IF) has tons of benefits, including weight loss, preventing diabetes, and reducing your risk of cancer. Many people who follow IF say that it's helped them savor their meals more and understand the difference between hunger and cravings. It has also helped them break through weight loss plateaus.

"IF makes you feel good because you're getting rid of the inflammation," says, Wendy Scinta, M.D., president of the Obesity Medicine Association and a member of Prevention's Medical Review Board. "I follow the 16:8 diet and find that when I prescribe IF to patients who want to lose 100 pounds and can't seem to lose the last 15 pounds, IF helps them get there."

But IF isn't for everyone (Dr. Scinta doesn't recommend it for people who have a history of disordered eating or pregnant women), and it's important to understand the side effects that come with it.

No matter what type of intermittent fasting method you're interested in following, here are side effects you should know.

At first, you may experience hypoglycemia, a condition caused by very low blood sugar levels. This can lead to headaches, increased heart rate, dizziness, and nausea, according to Dr. Scinta. Oh, and bad moodsno one's happy when they're restricting food. "When you don't eat, your body will first burn the glycogen (stored glucose) in your liver and muscles (hence feeling irritated at first), then it will begin to burn fat for fuel," says Frances Largeman-Roth, R.D.N., nutrition and wellness expert, author of Eating in Color and creator of the FLR VIP program, says. But as your body becomes more keto adaptive and learns to run on fat instead of glucose, Dr. Scinta says hypoglycemia becomes less of a concern.

However, if you continue to feel dizzy or lightheaded over time, Largeman-Roth says to eat somethingeven if it's a small snack. "Losing weight is never a good enough reason to pass out," she says.

And make sure to fuel up on healthy, satisfying foods during meals. Lean protein, fruits and vegetables, whole grains, and healthy fats, such as avocados, nuts, and extra-virgin olive oil will keep your blood sugar levels balanced during your fast and provide the nutrients your body needs to function properly.

Dr. Scinta says she often finds that people on IF struggle to get enough protein, so remember to eat regularly, including snacks, when you're not fasting. "You should aim to get at least one gram of protein per kilogram of weight daily," she says.

Dr. Scinta says that many people who follow IF have a better time at keeping their blood sugar levels balanced. Because IF forces you to stop eating at a certain time, you'll fuel up on more satisfying foods, like lean protein and fiber, to stay full during your fast. "What I've found with IF is that it's helped me watch my carb intake," Dr. Scinta says. "You're not only eating as much, but you're not eating as much of the bad stuff."

IF also promotes satiety through the production of appetite-reducing hormones. A 2019 study from Obesity suggests that IF can help decrease ghrelin levelsthe hormone that stimulates hungerin overweight adults and improve people's ability to switch between burning carbs for energy and burning fat for energy.

"There are folks who eat at night due to boredom or stress, not because they're actually hungry. Putting guardrails on the times they can eat may help them avoid eating when they don't need to be," Largeman-Roth says.

Dr. Scinta and Largeman-Roth also advise people to stay hydrated while fasting because people tend to confuse thirst for hunger.

"When people fast in the morning, they drink a lot of coffee, which is a diuretic, and forget to drink water," Dr. Scinta says. "Every function in the body requires water, so staying hydrated is incredibly important," Largeman-Roth says. "We get about 20% of our water intake from the food we eat, so when we fast, we're losing a significant source of hydration," she says.

A 2018 study in Cell Metabolism found that men with prediabetes who followed IF improved their insulin sensitivity, even though they didn't lose weight. How does it work, exactly? Whenever you eat, your body releases the hormone insulin to move sugar from your bloodstream into your cells for energy. But people with prediabetes don't respond well to insulin so their blood sugar levels stay elevated. Increasing the time between meals can help because your body releases less insulin.

However, Dr. Scinta says that people who are on insulin-dependent medications should consult with their doctor before following IF because it can affect the effectiveness of their treatment. "People with type 1 or 2 diabetes are on these medications to lower their glucose, so they need to have consistent meals to prevent spikes in their blood sugar," Dr. Scinta says.

Following IF and working out is totally safe, but you'll need to make some adjustments to your schedule so that you're not running on empty. Say you're following the 5:2 diet: Doing low-impact workouts instead of more intense ones, like weight lifting, running, and HIIT, on days when you're limiting calories can help your body adjust to the new demands. As your body gets used to burning fat for fuel, the intensity of your workouts won't be as much of a concern.

That said, the last thing you want to do is pass out during your HIIT class, so Dr. Scinta recommends timing your workouts at the beginning or end of your fast. This way, you can enjoy a pre- or post-workout snack. Foods that are easy to digest, like a smoothie, low-fat yogurt, and peanut butter with toast work better pre-workout, while foods with a higher carb-to-protein ratio, such as a bowl of oatmeal, are ideal for post-workout.

For this reason, health experts advise following the 16:8 diet over 5:2 and other intermittent fasting methods if you're very active.

Like what you just read? Youll love our magazine! Go here to subscribe. Dont miss a thing by downloading Apple News here and following Prevention. Oh, and were on Instagram too.

The rest is here:
4 Common Intermittent Fasting Side Effects and Health Risks - Prevention.com

5 Reasons You’re Not Seeing Results On The Keto Diet & How to Fix Them – mindbodygreen.com

Posted: November 14, 2019 at 8:46 pm

Some "keto-friendly" foods like grain-fed meats, vegetable oils, and cheese are highly inflammatory. Inflammation takes a hit on your gut, and it drives nearly every disease on the planet including obesity.

Solution: Increase anti-inflammatory foods. Make an oil change with extra-virgin olive and coconut oils. Choose grass-fed beef, wild-caught cold-water seafood,wild meats, free-range poultry, and pasture-raised organic eggs. Eat walnuts, which are one of my favorite snacks because they contain anti-inflammatory fatty acids. You can also add freshly or pre-ground flax or chia seeds into your smoothies.

In addition to the tips above, I've found that keeping a food journal can help you pinpoint and eliminate these and other roadblocks that occur on keto diets.Remember, too, that no one diet works for everyone, and that definitely includes keto. Eating this way takes serious commitment, and it's not for everyone.

Original post:
5 Reasons You're Not Seeing Results On The Keto Diet & How to Fix Them - mindbodygreen.com

Weight loss: Mum sheds 6st to fit into size 8 wedding dress after gorging on bag of cheese every night – The Sun

Posted: November 14, 2019 at 8:46 pm

THE feeling of dread filled Natalie Mellor's stomach as she imagined walking down the aisle in a size 20 wedding dress.

The customer service advisor, 29, had ballooned to a staggering 15 stone after gorging on full bags of cheese for dinner every night.

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And the prospect of hundreds of wedding guests seeing how big she'd become on her special day made her feel sick to the stomach.

Determined to do something about her weight, Natalie, from Brough, East Yorkshire, ditched the cheese and overhauled her diet and has since lost an incredible six stone.

She managed to tie the knot to her partner Gavin, 34, in a size eight wedding gown - and feels more confident than ever, weighing just nine stone.

Natalie said: "I am more confident in myself and have a positive outlook. I feel like a new person and have left the old me behind."

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Natalie had always been larger than her friends when she was younger, but as the years went by she gradually became even bigger.

In particular, Natalie piled on the pounds during her first pregnancy with her now husband Gavin in 2015.

"Ive always struggled with my weight from a young age, but I seemed to gradually get bigger and bigger compared to my friends," said Natalie.

"It was when I fell pregnant with my first child, Henry, that it was made apparent that I was morbidly obese and was putting us both at risk."

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During the pregnancy, Gavin got down on one knee and asked Natalie to marry him.

But, as thrilled as she was about her future nuptials, it quickly dawned on Natalie that she didnt want to be a bride in a size 20 dress.

However, she continued to gorge on fatty foods including sausage sandwiches, chocolate and bags of crisps - even after little Henry, now 4, was born.

Natalie added: "My husband asked me to marry him, which of course I was happy about, but it also filled me with dread because of the size I was.

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"I am an emotional eater; I surpass every emotion with food, like a celebratory takeaway or a condolence tub of ice cream.

"Breakfast was a sausage or bacon sandwich on the go.

"For lunch Id usually have an unhealthy fast food thing that was a grab and dash.

"Dinner was a pasta bake with a full bag of grated cheese, so it was extra gooey, with garlic bread and a sticky toffee pudding to finish.

"Snacks were crisps, biscuits and chocolate. I also never factored in my alcohol intake, so Id drink a lot of wine."

I am an emotional eater; I surpass every emotion with food, like a celebratory takeaway or a condolence tub of ice cream

As Natalie's waistline continued to expand, her mood plummeted - and she felt more and more miserable about her appearance.

And before she knew it she had reached 15st 7lb, and she felt ashamed of her large frame.

"I was embarrassed, ashamed and humiliated that I had let myself get so overweight," Natalie said.

"It held me back from many things, such as wearing clothes that I wanted to wear, going for promotions at work, and being sociable in more high-end establishments.

"Being pregnant made me look back and reflect on when Id spent time with my nephew and wasnt able to squeeze myself into childrens play areas or be in a water park.

"It made me not want to feel that uncomfortable with my own children."

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After a holiday to Turkey in September 2014, Natalie deleted all of the images of herself because she was deeply unhappy with how she looked, blaming the angles that the photos were taken from.

Natalie said: "I no longer wanted to feel down and ashamed of myself.

"I went on holiday with my fianc at the time, and on the flight home I realised I had deleted every image of myself because I didnt like the angles.

"But then I had a pause and realised it might not be the angles."

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In 2016, Natalie joined Slimming World to lose weight and there was no better target than her wedding in June 2017.

She cut down her calorie intake and swapped bags of cheese for steamed vegetables and new potatoes.

She said: "I started attending Slimming World and educating myself on healthier food choices and calorie intake.

"My wedding was a target, but also wanting to be a healthy mum for my child. I also wanted to do it for my own mental health.

"I cook my meals most nights now, adding a lot of the right things.

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"I eat more fish and cut back on red meat, with the occasional vegetarian meal. I can still have treats, but now its in moderation and I consistently keep on plan during the week.

"For breakfast I have Greek yoghurt with honey or Weetabix and fruit.

"Lunch is a freshly prepared salad, then dinner is salmon with steamed vegetables and new potatoes usually.

"I try not to snack throughout the day, but if I do, I have fruit and I only have wine on a weekend.

"I can go in any shop now and I dont hesitate about wearing a bikini in crowded places."

Natalie's diet before and after

BEFORE

Breakfast: Sausage or bacon sandwich

Lunch: Grab and dash fast food

Dinner: Pasta bake with a full bag of grated cheese, garlic bread, sticky toffee pudding and wine

Snacks:Crisps, biscuits and chocolate

AFTER

Breakfast: Greek yoghurt with honey or Weetabix and fruit

Lunch: Freshly prepared salad

Dinner: Salmon with steamed vegetables and new potatoes

Snacks: Fruit

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Through her incredible diet overhaul, Natalie managed to shed six stone in just 11 months.

And she feltincredible as she walked down the aisle in her size eight wedding gown, weighing just 9st 7lb.

Natalie said: "I have only happy memories of feeling like a princess in my wedding dress with all eyes on me for the right reasons, for a change.

"I didnt delete any pictures, I kept them as happy memories.

"People think its fantastic and amazing, they have nothing but praise.

"When I went back to work after losing all my weight during maternity leave, people said I was unrecognisable."

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Natalie is now encouraging others to follow in her footsteps and says the key thing is to remember it's all about "balance".

She said: "Everyone always asks how I have done it and for advice on what they can do.

"What I say is to make a food diary because when you write things down its easier to put into perspective and see what changes you need to make.

"Drink more water, move more and educate yourself on the right foods.

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AISLE SAY! I lost 6st after wearing a size 22 wedding dress & being asked if I was pregnant

CHUNK TO HUNK XXXL man dubbed 'The Barrel' sheds 8st after yrs of gorging 8,000 daily kcals

DAD BOD TO BUFF Dad looks 10 years younger after shedding 5st on keto diet

SELF 'ATE I cried at my reflection before losing 10st - now I'm a fitness influencer

SKIN FULL I lost 11st but wish I was still fat because I despise looking at my saggy skin

TRAGIC LOSS I lost 6st after eating my way through grief of losing my unborn baby

NO WEIGH! I lost 17st after eating myself into oblivion and now friends don't recognise me

TRIM LIKE TOM Tom Watson weight loss how to lose weight and reverse type 2 diabetes

SIZE MATTERS I ate my way to 30st thinking 'big is beautiful' - but it nearly killed me

"Its all about balance and if you eat right and stick to your plan, it will happen.

"Take measurements, sometimes youll lose inches but not pounds."

You can follow Natalie's weight loss journey here.

Read more:
Weight loss: Mum sheds 6st to fit into size 8 wedding dress after gorging on bag of cheese every night - The Sun

‘I Used To Eat Fast Food In My Car And Hide The WrappersNow I’m Down 109 Lbs. And I Cook All My Meals’ – msnNOW

Posted: November 14, 2019 at 8:46 pm

Taylor Register After learning she had high blood pressure, Taylor Register knew she needed to make a change. She joined WW Freestyle and has lost over 100 pounds.My name is Taylor Register. Im 23, born and raised in Fayetteville, North Carolina. Im a hairstylist and makeup artist, and joining a WW program helped me lose over 100 pounds.

My entire life Ive struggled with my weight. Even as a child, I was the largest kid in all of my classes at school. My mom took me to see doctors and nutritionists at a young age because she was concerned about my weight, but no health care providers were able to pinpoint a particular reason for my weight issues growing up.

I would sneak snacks into my room and hide the packaging behind my bed. I would stuff wrappers into couch cushions. I started developing the habit of constantly overeating.

When I entered high school, I joined the marching band. It helped me keep my weight down, but when the season ended, I was no longer active and gained nearly a pant size before the start of the next season. This happened each year in high schooland I went up at least (if not more) four pant sizes.

After I graduated HS, I lost all motivation to be physically active in any way and relied on fast food for quick, easy meals. I became a closet eater, as I describe it; I would stop by any fast-food chain on my way home and order copious amounts of food, eat in my car, and proceed to eat another meal when I got home. These habits went on from 2014 through late 2017 and caused me to gain huge amounts of weight.

I remember feeling so anxious at the doctor that day, but my mother was concerned and I knew the appointment was well-intentioned. I weighed 320 pounds, which was more than Id ever weighed. I cried when my blood pressure was being taken because of how high it was.

When I met my doctor for the first time, I also remember being impressed with how non-judgmental she was in regards to my weight. Doctors have always shamed me about being overweight, and Id never felt welcome in a doctors office until that day.

She asked about my eating habits and lifestyle and also told me that she had recently lost some weight using WW (formerly known as Weight Watchers). All she said was, think about it! That night I signed up for WW and immediately began the next morning, on November 29, 2017.

The plan allows me to eat the foods that I love while teaching me to eat clean, whole foods. Its all about balanceI love that.

My meals change daily. Im not a meal prepper and become bored if I eat the same things all week long. But I strive to have one fruit or veggie, plus a protein, plus a carb with each meal.

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Try Today

At first, I wasnt incorporating any exercise and was only making dietary changes, and I lost about 90 pounds. But in March 2019, I hit a plateau with my weight loss.

I ended up quitting WW (but only temporarily) and began counting calories. I did a bunch of research and calculating to land on an appropriate caloric deficit for my gender, height, weight, age, and activity leveland I tried several different deficits. But over a period of about four months, I saw no success with calorie counting.

So in late July of 2019, I rejoined WW. Since then, I've re-evaluated what and how much I'm eating and have found a happy balance of exercise and actively working at forming healthy habits that I can stick to long term. I feel like I'm back on track, and I have lost 109 pounds total thus far.

To start, never restrict yourself from any food. Restricting often leads to bingeing. I eat a balanced diet and Im successful because I make things that I love and enjoy everything in moderate amounts.

If youre not eating what you love, you wont be able to maintain your weight and live your new life as a lifestyle, as opposed to a fad diet. I actively look for ways to create some of my favorite less nutritious meals in healthier ways without compromising the taste. Plus, it keeps things fun and interesting.

I also have to remind myself not to feel guilt if I get off track. We are in charge of our feelings and how we respond to our actions. So now I choose to never feel guilt over food. Why? Because its *just* food, and I am always only one meal away from hitting the reset button. Take your day one meal at a time, and remember that you always have a fresh start tomorrow. One bad meal does not equal one entire bad day.

In a really weird way, at my largest, I never accepted myself for the size I really was. And I mean that in the opposite way you usually hear about. I saw myself in mirrors and posed odd ways so that I wouldnt look so big. I saw those pictures of me, that I had morphed, and BELIEVED I wasnt really that big. When I saw myself in pictures next to my (very healthy sized) family members... and I was double their size... I didnt believe it. I wasnt really that big, right?? The camera adds weight, right? To an extent, but mostly WRONG. Size aside, I couldnt accept how unhealthy I was. I had horrible habits, not much motivation, and I was really rude. Most people think of body dysmorphia as someone thin looking into the mirror and seeing someone overweight but in my case it was the other way around. Some days when I see before pictures of myself they slap me in the face HARD. How did I let myself go? Why didnt I listen to my mom? Why didnt I care about my health? I want you all to know that I didnt just wake up magically motivated one day to better myself. It honestly took the majority of my LIFE to find motivation. My mom tried to help me for years. I didnt want the help. I was fine. But I wasnt. I was crying for help inside. For this to work, you have to have a fire lighted inside of you. I dont know what sparked mine. I dont know why or how I finally found the motivation but I did. Im different now. When I look in the mirror, I see me for who I am. I love every inch of my body. (Except a little FUPA and back fat action but I still dont loathe it because it is a part of this journey.) On the left, I see a strong 320lb body that found motivation and sook help. She was able to put her pride aside and finally realize things had to change. Im really proud of her. SHE created the girl on the right. That girl is even stronger. She is motivated, goal-oriented, happy, loved, and healthy. Whatever youre struggling with and going through in your journey, whether you realize it or not, you are not alone. I never realized I had body dysmorphic thoughts or binge eating tendencies until I bettered myself. #transformationtuesday

A post shared by Taylor Register WW (@chip0ltay) on Oct 15, 2019 at 6:24am PDT

I wish I knew that I wouldnt necessarily lose weight consistently each week. It is a never ending rollercoaster ride, but it's so worthwhile and rewarding.

I want other women to know that a number on a scale wont make you love yourself or make you happy. You have to discover happiness in your own skin, at all parts of your journey. You cant just expect to arrive at some goal weight and love yourself now that youre smaller.

Always respect your body. Find ways to show love to even the parts of your body that are not your favorite- it will help your confidence soar. Start by wearing a cute outfit or fixing your hair/makeup. Do anything that will help you feel comfortable in your own skin. Confidence doesnt come from weight loss. Confidence starts in your heart and mind. I worked diligently to love and respect myself at all parts of my journey, and it has paid off! Im happier in my own skin than I couldve ever imagined.

Gallery: Deceptive 'healthy' snacks that are actually sugar and calorie bombs

See original here:
'I Used To Eat Fast Food In My Car And Hide The WrappersNow I'm Down 109 Lbs. And I Cook All My Meals' - msnNOW


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