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Understanding ante-natal classes – The New Indian Express

Posted: April 28, 2017 at 10:42 pm

HYDERABAD:What are ante natal classes? These are classes to be attended during pregnancy. They can begin from first trim if all safe. Depends upon the design of the classes- could be couple or only mom. However Preggo is a program for mother and baby which has antenatal sessions as a part of the program hence its more vast and exciting for moms.

How do you say it is mandatory for healthy child birth? Childbirth prep helps in reducing fear in moms and makes them more confident to have a less painful natural labour. Considering the bad lifestyle in the current scenario, the need for such programs has arise. Preggo comprises of Antenatal Yoga and Lamaze classes. and much more.

Diet & nutrition of moms-to-be, new moms, newborns Throughout the period of pregnancy there will be numerous physical and hormonal changes that shape the body of the new mom to-be.

Adhering to a balanced diet, with a proper balance of micronutrients and macronutrients in the diet, is essential for a healthy pregnancy.

Micronutrients are the dietary components, such as vitamins and minerals, which are required in small amount whereas macronutrients, on the other hand, are required in plenty as they provide nutrients that provide calories or energy. Macronutrients include carbohydrates, proteins, and fats. Prenatal and postnatal fitness Prenatal and postnatal fitness is a combination of yoga, aerobics as well as cardio exercises. These fitness courses include abdominal exercises as well as strength training and cardio workouts which will improve the health aspects of the mom and baby and reduce the chances of the delivery to move to C-section. These exercises will help in acquiring the pre-pregnancy shape quickly and safely also. Birthing education for parents-to-be

The main questions that run through the mind will be how will I know Im in labor? Will it hurt? Will I be lactating enough? How do I care for a newborn?Prenatal classes help in addressing all these concerns and help you in becoming a confident mother.

Emotional health counselingWomen can experience anxiety, fear, tiredness, sadness, and so much more. In this stage of life, she explores a new identity as mother, which in itself is quite challenging. Women need to seek a new balance, which they experience till the time.

So as a result it is an essentiality to undergo an emotional health counseling that will motivate the expecting mom as well as her partner to support her morally. Preggo is a pre and oost natal fitness and education programme designed by Indias leading experts to help create healthy and confident parents.

This program encompasses all aspects of maternal health diet & nutrition of moms-to-be, new moms, newborns. We also deal with prenatal and postnatal fitness, birthing education for parents-to-be. lactation counselling besides emotional health counselling (Dr Mahima Bakshi is Head - Preggo, Apollo Cradle)

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Understanding ante-natal classes - The New Indian Express

Ask the Drs.: Large dose of B12 give burst of energy – The Salinas Californian

Posted: April 28, 2017 at 10:42 pm

ASK THE DOCTORS by Robert Ashley, M.D. For The Salinas Californian 12:04 a.m. PT April 28, 2017

Dr. Robert Ashley MD(Photo: Provided)

Dear Doctor: Im almost 90 years old and always tired. I took two capsules of 2,000 mcg vitamin B12 the other night, and felt stronger and not as tired. Is it safe?

Dear Reader: My first thought is that you might have B12 deficiency, caused either by inadequate intake or by inadequate absorption of B12. Animal products such as meat, dairy and eggs are the only sources of B12 in humans, and the recommended daily allowance is 2.4 micrograms per day. The average intake of an individual in the United States is approximately 3.4 micrograms per day, but if you follow a vegan diet, you obviously lack sources of B12. Thanks to evolution, one-half of your B12 intake is stored in your liver, and it takes many years for this to be depleted.

If your intake is sufficient, it may be your ability to absorb B12 that is compromised. This can occur if you have inflammation of your stomach lining or disorders of the small intestine, such as Crohns disease. Antacids and proton pump inhibitors such as Prilosec, Protonix, Prevacid, Aciphex, Zantac and Pepcid also can lead to deficiency, because they reduce the stomach acid necessary to release the B12 from food. Metformin, a drug used to treat Type 2 diabetes, can also decrease absorption of B12 in the small intestine in 10 percent to 30 percent of patients.

Lastly, age can be a risk factor for B12 deficiency. Multiple studies in this and in other countries have found deficiency in 10 percent to 24 percent of people 75 and older. The causes may be both inadequate intake and inadequate absorption. Significant B12 deficiency can lead to anemia, nerve damage and dementia.

But let us say that your B12 levels are normal. Is there any benefit to taking more, and is there any danger in doing so? Many of my patients, who are not B12 deficient, feel greater energy and improvement of their health with B12 injections. I am not certain why this happens, and it doesnt appear to have a lasting effect. It is possible that extra amounts of B12 can improve the metabolic function and allow the vitamin to be utilized better.

Water soluble vitamins, like B12, can be tolerated at higher doses without adverse effects upon the body, and the National Academy of Medicine has not established an upper limit of vitamin B12 intake. The dose of 2,000 micrograms of B12 is more than 800 times the recommended daily amount. So, on the face of it, this dose seems too high, but as you increase the amount in your diet, less of a percentage will be absorbed.

Before continuing the B12, I would recommend getting your levels tested with your doctor. If you show a deficiency, your doctor may want to investigate and gauge how much of the vitamin you might need.

If you are not deficient, I believe it is safe to take a supplement at a lower dose; you dont even have to take it every day because B12 is well-stored by the body. Further, if you want to ensure better absorption of B12, you can try preparations that can be absorbed under the tongue. The important thing is to investigate why this B12 dose had such an impact and how you can safely replicate the effects.

Robert Ashley, M.D., is an internist and assistant professor of medicine at the University of California, Los Angeles.

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Ask the Drs.: Large dose of B12 give burst of energy - The Salinas Californian

Don’t Follow Pippa Middleton’s ‘Extremely Restrictive’ Wedding Diet – New York Magazine

Posted: April 28, 2017 at 10:42 pm

Pippa Middleton leaving her London gym. Photo: TheImageDirect.com

Pippa Middletons upcoming May 20 wedding to British man James Matthews may be under threat by normal people, but the royal sister-in-law isnt letting that distract her from getting ready for her big day. E! News reports Middleton has been prepping by working out at an exclusive London gym, in addition to following the Sirtfood Diet, which one expert warns is extremely restrictiveand can potentially cause long-term health problems.

On Wednesday, E! News published pictures of Middleton leaving private fitness center KX gym in Chelsea after an hour-and-fifteen-minute Pilates class, accompanied by a report that detailed Middletons use of the Sirtfood Diet, which was created by health consultants Aidan Goggins and Glen Matten. The diet is all about eating foods that are high in polyphenols micronutrients found in plant foods which supposedly help activate a persons sirtuin (or skinny) genes. In other words, the diet claims that by sticking with 20 so-called Sirtfoods including strawberries, kale, arugula, red wine, and walnuts youll burn more fat and your metabolism will speed up.

While that may sound great in theory (especially the part about red wine), registered dietitian Brigitte Zeitlin told the Cut that the diet is actually quite dangerous. Thats because, as Zeitlin explained, the diet is broken down into two phases, as detailed in the creators book, The SirtFood Diet. During a persons first week on the diet, theyre only supposed to consume 1,000 calories a day for three days through three Sirtfood juices and one meal a day (recipes for such meals and juices are included in the book and online). Then, for the remainder of the week, the amount of calories they consume is upped to 1,500 a day, through two juices and two meals.

The second phase of the diet is a maintenance phase that lasts for two weeks, involving three Sirtfood meals and one juice each day. After that, a person can repeat the process all over again (starting from week one), or merely stick with the maintenance phase for however long they want. Zeitlin confirmed that yes, a person would likely lose weight on this diet due to its overly restrictive nature, but theyd also be starving themselves in the process and would merely gain the weight back once they started eating again.

Its unhealthy and unsafe to eat below 1,200 calories a day, Zeitlin told the Cut. In addition to not giving yourself the proper energy and nutrients you need each day youre on this fad diet, eventually youre going to go off of it. Youre going to gain all of the weight you lost back, and more often than not, youre going to gain even more weight back.

Brides who are hoping to get in shape for their big day or even those of us hoping to shed the doughnut weight from our winter hibernation should pursue a healthier option rather than follow Middletons lead, according to the registered dietitian. The best thing a person could do for their health, she said, is to ensure that theyre getting a variety of whole fruits and vegetables, as well as lean protein, each day. This is far healthier than yo-yo dieting, like you would on the Sirtfood diet, she explained, since going up and down in weight has been shown to be bad for your heart, to screw up your metabolism, to cause stress on your body, and to lead to inflammation.

Extreme diets like this dont work, Zeitlin said. Most brides usually burn out on them, and they get incredibly cranky because theyre starving themselves. At a time when youre already incredibly stressed out, the last thing you need to do is add in the stressful factor of not eating properly.

Besides, as Celebitchy points out, the photographs E! News published of Middleton leaving KX gym which, of course, just so happens to have a restaurant that features a Sirtfood Dietfriendly menu seem to be pretty staged, suggesting that perhaps, like most other things celebrity-related, Middletons wedding prep might just be spon-con.

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Don't Follow Pippa Middleton's 'Extremely Restrictive' Wedding Diet - New York Magazine

Cookbook Author Samin Nosrat Celebrates With Champagne and Babybels – Grub Street

Posted: April 28, 2017 at 10:42 pm

At Via Carota. Photo: Liz Clayman

After spending years cooking at Chez Panisse, and famously teaching Michael Pollan how to master techniques, chef and writer Samin Nosrats debut cookbook Salt, Fat, Acid, Heat: Mastering the Elements of Good Cooking came out this week. She traveled from her home in Berkeley to New York to promote the book, celebrated by eating at her favorite local spots (Via Carota, Tam, Bien Cuit), and popped some Champagne. Read all about it in this weeks Grub Street Diet.

Thursday, April 20In Berkeley. I woke up and took my vitamins and antidepressants. I was leaving the next morning, so that was a weird running errands before you go away for ten days day. Normally, I have an office that I go to in Oakland, but that day, I stayed in my neighborhood. I had a gluten-free bagel and did some work, and then walked to the Cheese Board and had an iced coffee before therapy.

Chez Panisse is right in my neighborhood, and on the same block as my therapy. I had copies of the book that had just come in, so I brought some to drop off for everyone there. And they were doing a dessert taster, so I had rhubarb tart and almond cake, which were really good. I always sort of elbow my way in if theyre having tastings. If Im walking by on the street and they see me, theyre like, Oh my god, can you come clean some fava beans? I always say hi to everyone there. Its a nice way for me to really keep up-to-date on the micro-seasons, because they always have everything coming in first to Chez Panisse. Every farmer wants to send their first celery there first.

Then I went to therapy, and then I had a little more coffee, and then I just walked a couple of blocks to my friends house and hung out with her, and we ate weird Easter leftover things quinoa salad, ham, and grilled veggies and smothered them in spicy green sauce. I did more errands, and grabbed a tangerine LaCroix and Passionberry kombucha from the fridge. Ive been a pamplemousse diehard until recently, when I accidentally bought tangerine and actually liked it.

I met my friend and her family in our neighborhood for Chinese food. It wasnt that exciting. Nothing about Chinese food is that exciting. Delicious sesame pancakes, though.

Friday, April 21I had to get up at 4 a.m. for my flight to New York, so the whole day was sort of off, but I tried to pack some healthy(ish) snacks for the plane, and I have vitamins, antidepressants, and Babybel cheese before I hit the road.

On the plane, I had airplane coffee, beef jerky, strawberries, almonds, and Babybel. Im kind of off in the morning, and I can never decide if I want to try to sleep on the plane or not.

Then I got to New York and I was hungry in the cab, so I found two more Babybel cheeses. Then when I got to my friends house in Brooklyn, they had made shepherds pie with sweet potatoes, and a big salad. They have kids, so I had Easter jelly beans for dessert.

Saturday, April 22 I went over to my friend and New York Times editor Emily Weinsteins house for breakfast, but first, I made myself a coffee, and snacked on a little Easter ham and kale.

Emily lives in Park Slope, and I was touched that she went out and got the good bagels for me from Bagel Hole. She also offered me multiple varieties of cottage cheese. Im deep in a cottage-cheese phase this year, so we discussed it at length. To her, only Friendship is acceptable; Im still familiarizing myself with the New York brands. I had a warm sesame bagel (my first warm-from-the-oven bagel!) with scallion cream cheese, and an iced coffee.

I walked to the farmers market in the rain and had an apple-cider doughnut, but they were out of cider! I came home to my friends house, and I made a sandwich out of leftover Easter ham. And then I had to do this very funny and strange event on Saturday and Sunday, where I had to go to the Jaguar booth at the New York Auto Show and sign books for VIP Jaguar people, LOL. I snacked on some nuts and raisins that I had in my bag. And it was interesting because not one person on the first day knew anything about Chez Panisse; they didnt know anything about Michael Pollan. And I was like, Okay, Im outside my bubble. Everyone was really, really nice, but it was this wake-up call that the food world is a tiny, tiny, tiny, tiny world.

The friends I was staying with came to the auto show to check out Volvos and meet me. We were starving and hadnt thought to make a dinner reservation at Cookshop, and the wait was really long, so we came home and ordered pizzas and salad from my favorite place in their neighborhood, Table 87. There is simply nothing like a New York coal-oven pizza. I always drown mine in Calabrian chiles!

I should explain: I have this weird autoimmune disease Hashimotos, which is a thyroid disease. I have sort of a gluten threshold that I try to stay under, but when I come to New York, it always ends up being horrific because all I want to do is eat pizza and noodles. So I have to do this thing where half of the things I eat are gluten-free, and then Im like, Lets have bagels and pizza for dinner.

Obviously, I had more Easter jelly beans before I went to sleep.

Sunday, April 23I got up early, made a coffee, packed up, and left Brooklyn. Vitamins, meds. I checked into the Parker Meridien in midtown, went to the gym, and rushed down to Food52 for a cooking demo during their spring pop-up. I ate lots of odds and ends during my cooking demos boiled broccoli and asparagus, carrot sticks, caramel sauce, green-goddess dressing. And I tasted all of the Ample Hills flavors at the pop-up, including cinnamon burnt toast! One of them had banana and Nutella in it. That was my favorite.

Sweetgreen had been there the day before, and there were a bunch of salads left over in the fridge, so I grabbed one and ate that before I headed back to the Javits for round two. More nuts and raisins.

I was starving by the time I got back to the hotel, so I went to Burger Joint and ordered a burger (medium-rare) with spicy slaw. When I checked in, I was like, Im only going to go to Burger Joint once while I stay here. And then, obviously, I used it on my first meal. So I brought it upstairs and found that my friend, Josh Morgenthau, had sent over a bottle of his delicious, new Treasury Cider from his upstate farm, Fishkill Farms, that Id been wanting to taste. It was the perfect accompaniment to the burger and very spicy slaw.

Then I took a nap. I was like, Should I just turn this nap into all-night sleep? Because it was a 7 p.m. nap. And then I willed myself to go get snacks and stuff, so I walked over to the Whole Foods. Im the old lady who always has a snack in her bag. I got local bread. I was like, Im just going to have PB&J with me at all times, every day this week, in case I get hungry. I also got a whole bunch of Babybel cheeses, green juice, and white-cheddar popcorn.

I went up to the pool, which overlooks Central Park, and floated for a while, thinking about how strange it was to be in a pool on top of a hotel in NYC right before my book comes out. Surreal! I ate popcorn, and green juice, and half a PB&J sandwich in my room, and crashed.

Monday, April 24 Vitamins, meds. I went to Brooklyn with Wendy MacNaughton, who illustrated my book, to sign books at Books Are Magic, which is doing a little preopening this weekend. Im so sad about BookCourt being gone, but its really awesome.

When we got off the subway, I was like, I want to go to Bien Cuit! They do that thing that Tartine does at home, which is that they bake things so hard. They make everything so dark. And my whole thing is, I love chocolate-chip cookies that are really brown. I like everything to be really brown. Im like, Dont eat the croissant! Dont eat the croissant! I ate the artichoke-and-goat-cheese croissant. Best lunch ever.

Then we went to my favorite New York restaurant, Via Carota, where I was meeting my agent and the VP of my production company for a celebratory lunch. The book is being turned into a docuseries. I get to go to nine countries. I made up the number nine. Many countries. So thats crazy. Ive been a cook since I was 20 years old. I have worked for $10, $12, $14, and $18 an hour. And then I became a writer, which, as you know, is an equally not-so-lucrative career and this very interesting and wonderful and strange thing, to have this moment where, all of a sudden, the world is recognizing you. You all of a sudden have legitimacy, after so many years of just being a person who had her head down, working her butt off, feeling always sort of overlooked. So Ive gone to a lot of therapy, as Ive mentioned. This is an interesting week to be doing this with you, because its just a really fun and weird week in my life. There has never been something like this. And in a lot of ways, Ive been looking forward to this week for a long time. And in some ways, dreading this week for a really long time.

I always get certain things at Via Carota, including the bicicletta, the grilled artichokes with mayo, the burrata, and the huge butter-lettuce salad. We also had arancini; a beautiful, ethereal shrimp and squid fritto misto; grilled asparagus; and this insanely delicious saut of artichokes, favas, peas, and asparagus with mint. I love this place. Its a vegetable extravaganza. That you can eat an entire meal of just vegetables, thats my dream life. And I said that to Jodi, and she was like, Yeah, everybody gets pissed because when Rita and I go out to restaurants, we just order all the vegetable sides. And I was like, Me, too. And so they just made a restaurant thats all vegetable sides.

I did a few more errands, ate my bag PB&J, the rest of my green juice, and a kombucha as my p.m. snack, before I had to go out to record the Longform Podcast in Brooklyn. Exhausted, I came back to the hotel, walked to Whole Foods, and made myself a taco salad from the hot and salad bars.

Wendy came back to the hotel after an event, and we met downstairs. She was starving, so we went to Burger Joint so that she could get a bite, and I ate most of her fries while we befriended a stranger. There was a lady in a booth, so we were like, Can we share this booth with you? And she said, Oh, absolutely. She was a New Yorker who lives in the neighborhood and said, Whatre you doing here? And then Wendy, whos a total ham, said, Just so you know, youre sitting with the future Julia Child; her book is coming out tomorrow. And so the lady threw her hands up in the air and was like, Oh my god. Please give me an autograph! It was a very embarrassing and funny interaction.

Then we went to the hotel bar to celebrate our pub day at the stroke of midnight. I had an elderflower spritz; she had a bourbon on the rocks; and we ate all of the smoked almonds the server brought us. Wendy and I are so happy that were still friends. In the beginning, she was like, We may never talk to each other again at the end of this. But its been such a good collaboration.

Tuesday, April 25 Coffee! Vitamins and meds! PB&J for the bag!

I went downtown for an event at Cond Nast, but it got canceled, so I went to McNally Jackson to replace my favorite book-signing pen, which I had left at Books Are Magic. And then I went to Tam, my other very favorite New York place that I go to on every single trip. I had a harissa-falafel sandwich with zhug, pickles, and spicy peppers, and a pomegranate-honey tea.

I went to go see my friend, writer Tamar Adler Olivier, on the Upper West Side, and I met her baby, and we had a glass of ros to celebrate pub day! Then I went back to the hotel, where Wendy surprised me with Champagne!

I stuffed my pockets with Babybels, and we went to meet Julia Turshen at this place, Sfoglia, which is across the street from the 92nd Street Y. We were kind of late, so we just ate a little bite in there, and then went into the Y. I had packed all these Babybel cheeses in my pocket, so I was giving them out to everyone. I was like, You need your protein! I also had some salami and burrata and breadsticks that Julia had already ordered.

And then we did our event at the 92Y. Our friend Jill brought Wendy a big bag of Cadbury mini-eggs, so I ate a bunch of those while we signed books. Then we went to Flora Bar, where they made us a million delicious snacks, including these fantastic potato-and-cheese croquetas, and delicious jcama-and-olive salad. Prosecco up the wazoo.

My friend Laurie Ellen Pellicano, a fantastic pastry chef, brought me and Wendy a huge bag of rhubarb thumbprint cookies, so we came back to the hotel and drank the rest of the Champagne, ate those, checked Twitter, and went to bed.

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Cookbook Author Samin Nosrat Celebrates With Champagne and Babybels - Grub Street

Dr. Zorba Paster: Talk about diet, exercise and screen time – Madison.com

Posted: April 28, 2017 at 10:42 pm

Kids are spending more and more time watching more and more screens. If you havent noticed it, you must be Rip Van Winkle.

I used to harp against TV time, but gone are the days of just three network stations plus PBS. Now there are screens everywhere and I mean everywhere.

How many times have you almost bumped into someone walking down the street looking at the screen on their dumb phone? And look at restaurants, where mom and dad are sitting with their kids and no one is talking to one another. Theyre all in their own cocoon, looking at their screens. A recent ad for AT&T showed a father and 5-year-old son sitting on the step each with a phone or tablet. Not talking. Not interacting. Just looking and texting. Uh huh. Thats not what I would call good parenting at all. Yes, the times they are a-changin and not all for the better.

Learning to use technology appropriately is why two studies from the British Medical Journal caught my interest. That time your child is spending in front of the screen just might be responsible for the diabetes and obesity epidemic we see nationwide affecting our kids. Thats right screen time might be fat time.

Before you say hold your horses, lets look at the data. The study came out of England and, granted, British kids are not the same as U.S. kids. But I think you could comfortably say the differences are minor when you look at the results the study showed.

They looked at nearly 5,000 children, boys and girls, in more than 200 schools, checking to see how much time they spent in front of a screen. Diaries from the kids and the parents were a pretty good representation of what was going on in each house. They wanted to compare the kids who clocked in little or no time screen time, meaning an hour or less per day, with kids who clocked in three hours or more per day.

Then they took blood tests, measuring insulin resistance, blood sugar, cholesterol and inflammatory markers such as C-reactive protein, which has been implicated in heart attacks. And, of course, they measured the kids height and weight as well as skin-fold thickness, a fairly reliable measure of how much fat you have when youre a child.

The results may not surprise you, but they certainly did me. Children who spent more time in front of a screen were more likely have worse scores in nearly all of these measures, potentially putting them at risk for developing diabetes, high blood pressure and heart disease when they become adults. Not only that, but the kids with more screen time showed elevated levels of leptin, a hormone that has been implicated in overweight people.

You might wonder what role family income, parents education, whether there were smokers in the house and other factors might play in this. The answer was nada, none at all.

My spin: Screen time is diabetes and obesity time. We talk about diet and exercise, diet and exercise; we dont talk about screen time, diet and exercise. Perhaps we should.

And perhaps what might be true for children also might be true for adults. I dont ask my patients to clock in how much time they spend in front of a screen every day. Perhaps that should be a question that all clinicians should ask whats good for the gosling is good for the gander.

Next week, Ill tell you about a disappointing study regarding childhood exercise. Stay well.

This column provides general health information and is not specific advice intended for particular individual(s). It is not a professional medical opinion or diagnosis. Always consult your personal health care provider about concerns. No ongoing relationship of any sort (including but not limited to any form of professional relationship) is implied or offered by Dr. Paster to people submitting questions.

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Dr. Zorba Paster: Talk about diet, exercise and screen time - Madison.com

6 Ways to Alter Your Diet as You Age – Care2.com

Posted: April 28, 2017 at 10:42 pm

Are you eating the same foods you were eating in your 20s and 30s? Well, sticking to your old ways can cost you. As you may know, the body experiences rapid changes after age 50. Its ability to absorb nutrients fades, metabolism slows down, bone density declines and immune function weakens.

To combat these changes and maintain optimal health, you have to change your diet. Here are diet changes that will keep you healthy at age 50 and beyond.

Vitamin B12 deficiency has been linked to anemia, digestive issues and fatigue. And its estimated that 47 million Americans are vitamin B12 deficient. In fact, 80 percent of vegans and 50 percent of vegetarians are deficient in B12.

You have greater risk of vitamin B12 deficiency after 50 since your body doesnt have enough stomach acid to breakdown B12 from food. To make up for low vitamin B12 absorption, increase your intake of beef, fish, eggs, and milk. If you are vegan consume; fortified plant milks, fortified soy products, and vegan B12 supplements.

Unlike other nutrients which can be harmful when you go overboard, vitamin B12 is totally safe. According to Washington Post, this vitamin is water soluble, which means the body will flush excess amounts.

Related:How to Get Vitamin B12 on a Vegan Diet

According to research, bone loss triples in women after menopause. Increasing calcium intake will help keep the bones healthy and prevent fractures.

Calcium is also essential for muscle contractions and balancing pH levels (reducing acidity) in the body. The daily recommended calcium intake for women over 51 is 1200mg and 1000mg for men.

Here are the best vegan sources for calcium. Note that excess calcium intake can cause kidney stones, digestive problems and heart disease.

High fiber foods have been proven to reduce risk of colon cancer, heart disease, diabetes, constipation and promote weight loss. Unfortunately, most women dont consume the recommended 25g per day (30g per day day for men).

If you want to prevent your waistline from expanding, increase fiber intake and steer clear of processed carbs.

Vitamin D also helps prevent bone loss. Youll even be surprised to find out that adequate intake of vitamin D can lower mortality rate, research shows.

Its harder to get enough vitamin D as we age because our bodies absorb fewer nutrients from food sources. Plus the skin cant change sunlight to vitamin D as efficiently as it used to when you were younger.

Get vitamin D from food sources such as whole eggs, salmon, mushrooms and fortified foods. In fact, you may need to supplement to reach the recommended daily dose.

Related: 11 Reasons to Love Vitamin D

The recommended daily intake of magnesium is 400mg. People who dont reach this daily value have higher risk of heart disease, high blood pressure, fatigue and weak immune system.

If you choose to use supplements, make sure they dont exceed 400mg. Here are foods that fix magnesium deficiency.

Omega 3s can help you stay young. They fight inflammation, which is known to increase risk of diseases and promote aging. Fish is the most popular source of omega 3s. Vegans can get this fatty acid from flaxseeds and almonds. Feel free to take supplements. Aim for 1000mg per day.

Which diet changes have you made as you age?

Disclaimer: The views expressed above are solely those of the author and may not reflect those of Care2, Inc., its employees or advertisers.

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6 Ways to Alter Your Diet as You Age - Care2.com

Three lane road diet back on the table for Avondale Estates’ U.S. 278 – Atlanta Journal Constitution

Posted: April 28, 2017 at 10:42 pm

The states Department of Transportation has told Avondale Estates that its eligible for a road diet along U.S. 278 between Ashton Place and Sams Crossing.

This would mean cutting the current five lanes down to three (removing one east and one west bound lane) and having bike lanes in each direction. It would also mean wider sidewalks and more effective pedestrian crossings (with hawk lights), consistent with the citys goal of connecting its commercial district with residential.

GDOT had previously rejected an identical plan in December 2015, saying it would slow traffic along a critical state corridor. In March 2016 the city devised a compromise plan with four lanes, but in December asked GDOT to re-examine the three-lane scenario.

From what I understand they went back and looked at the traffic studies, said City Manager Clai Brown. I think their [agreeing to three lanes] was based entirely on that.

The tentative price for the four-lane project was $2.8 million, but the three-lane version is more intense, Brown said, and will likely cost more. Eighty percent will come from an Atlanta Regional Commission grant, and 20 percent from the city.

Brown said the project unfolds in three stages, planning and engineering, right of way acquisition and construction. Tentative finish is the middle of 2021.

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Three lane road diet back on the table for Avondale Estates' U.S. 278 - Atlanta Journal Constitution

Ask yourself the real reason you want to lose weight – Chicago Tribune

Posted: April 28, 2017 at 10:42 pm

We know how to lose weight: reduce calories and increase movement. Yet we don't do it. Or if we do, we gain it back.

What's missing is your answer to why you want to lose, says Dr. Holly Wyatt, associate professor of medicine at the University of Colorado Anschutz Health and Wellness Center. The Center, opened in 2012, employs researchers and clinicians to develop wellness programs. Wyatt has worked with overweight populations since 1997, studying weight regulation, metabolism, and the struggle to lose and maintain.

A sound diet and exercise plan are necessary, but not enough, Wyatt says. "Why are you going to do it? That's the mental side. Your body will follow your mind.

"Even the perfect diet, without the mental part, won't be successful."

Wyatt's patients work with her and other professionals in science-based, behavior-change programs that last either four or 12 months. Medication and surgery are not involved.

"People ask, 'What should I eat?' But don't start with that. Start with why you want to lose."

If your answer is health, ask why you want better health. If your answer is "to get off diabetes meds," ask why again. Keep asking until you uncover an emotion about something you feel you're missing in life, Wyatt says.

"Dig deep. Keep going until it gets personal. Use that as a powerful motivator to exercise, or pass on dessert. The internal 'why' keeps that motivational fire going."

Maybe it's important to be a great mother, and your weight keeps you on the sidelines, unable to be the mom you want to be. Maybe your father wasn't there for you, and you're determined to be healthy for your family.

Realize that strategies for weight loss are different from strategies for weight-loss maintenance. Think of nutrition and physical activity as two individuals in the same car. When you're losing weight, nutrition is driving and physical activity is in the back seat. When you're maintaining, nutrition is still important, but physical activity is driving.

Wyatt points out that with any program, physical activity is the best predictor of long-term success. Sixty to 70 minutes of exercise, six days a week, is what you're working toward.

Concentrate on what you can do, not on what you can't. Replace all the reasons you can't lose weight (bad knees, genes, job, family, money, car, your mother) with a list of what you can do. "The can'ts go on and on," Wyatt says. "Instead, put your energy into success. Believing you can has far more power."

Go public. Tell people you're striving to eat better and exercise. Ask for support. "You think people will judge, but instead, most will feel empathy and want to help."

Take a first step. "Even if you don't know how you'll get all your exercise minutes in, start," Wyatt says. "Action conquers fear."

Tara Streff of Greenwood Village, Colo., a digital-marketing manager at a law firm, took action after her mother died of Type 1 diabetes. "It took that for me to do something about it," Streff says. At 5 feet 7 inches tall, in her late 20s, Streff weighed 279 pounds in fall 2014 when she started a 16-week behavior-change program at the center.

"I had high blood pressure, cholesterol and blood sugar," Streff said. "My leg was numb, my ankles swelled, and I could barely walk up stairs. I had to sleep with an apnea machine. I got a lot of my mother's genes, including Type 1 diabetes."

Streff dug deep to find her "why."

"I learned the decision to change had to come from me and only me. I learned to stand up for what I needed. I learned if you don't take care of you first, you can't be there for anyone else.

"I got my doggy Bella at the beginning (of weight loss), and she saved my life. We walked together nearly two hours a day. I got off meds, including short-acting insulin. I will be a Type 1 diabetic on long-acting insulin for life."

In December 2015, Streff achieved her goal of losing 130 pounds.

"A few months ago, I had surgery to remove 2 feet of skin from my stomach," says Streff. "I am now at 140 pounds after surgery. I am so happy; I will never go back. Not only did I learn the diet-and-exercise piece, but I connected the emotional-and-mental piece, which helped me not gain the weight back. To get compliments again, like I did in high school, is surreal. I feel so good, inside and out. This journey was worth all the hard work. I pray everyone struggling from this addiction can find this for themselves."

Overall, participants in the center's yearlong behavior-change program lost an average of 18 percent of their body weight. The average patient came in weighing 250 pounds and finished at about 200.

A widely accepted industry definition of success is losing 10 percent of your body weight and keeping it off for a year. Diabetes researchers find losing even 5 to 7 percent is successful at delivering health benefits. Another benchmark, from the National Weight Control Registry, defines success as losing 30 pounds and keeping it off for a year. Obesity occurs when your body mass index is 30 or greater, according to the Mayo Clinic.

Compared with industry benchmarks, weight-loss programs at the center are achieving significant success without surgery or medication, Wyatt says.

"We are getting greater weight loss. I think it will start a whole new paradigm. Thirty-nine percent of participants losing more than 25 percent of their starting body weight in a year using a lifestyle weight-loss program (nonsurgical) is significant."

Wyatt says two things make their programs unique: changing mindset while working on a new self-identity, and connecting weight loss to a larger life purpose.

Weight loss is why people enter the program. "But after, they talk about how their life is changed, about doing things they've wanted to do but weren't able to before. How they feel, how they engage in life, is what they're proud of. That makes it transformative and a game changer for most participants."

Cheryl StritzelMcCarthy is a freelancer.

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Ask yourself the real reason you want to lose weight - Chicago Tribune

Whole Foods CEO Shares His Secret for Weight Loss and Lasting Health – NBCNews.com

Posted: April 28, 2017 at 10:42 pm

Jap Chae Stir Fry from The Whole Foods Diet Derek Sarno

There are two types of people that try dieting. There are those that want to go cold turkey. They get excited. They get the knowledge. They try to just do it all at once. If they have a very strong will, often, they can persevere. But more commonly, when people try to do it all at once, they fail. And then they feel bad about themselves. It hurts their self-esteem.

A better strategy is to move through the transition on a relatively slow basis. Mostly because we need to re-educate our taste buds.You have to expose yourself to a food about ten times before you really come to like it.

I've taught myself (the kid who ate no vegetables!) that there are no vegetables I don't like. In fact, I've taught myself to love every single vegetable out there. And so the moral of the story is you can teach yourself to enjoy any type of food. Whatever you familiarize yourself with, you will come to enjoy. So why not teach yourself to love the healthiest foods in the world? That's going to pay such great dividends for your health. There's going to be no loss in pleasure. You're going to have just as much eating pleasure as you have right now. In fact, I would argue, you'll have a lot more.

We do a lot of our eating in a very unconscious way. Every day and every meal we get to make choices about what we eat. The choices we make affect our health and so much more. They affect the environment, the welfare of animals and the larger world.

When you combine the things our body naturally craves whole starch foods (sweet potatoes, brown rice, beans, etc.) with fruits and vegetables you can eat all you want and you'll lose weight.

I'm still on a health journey too. I do not put myself out as a perfect human being in terms of healthy eating. However, it's the overall diet pattern that matters. If you occasionally make a mistake, or you occasionally indulge yourself, it doesn't matter. It's about the overall pattern: when you have the next meal, or the next snack, just do better.

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Whole Foods CEO Shares His Secret for Weight Loss and Lasting Health - NBCNews.com

These Celebrities All Had Weight-Loss SurgeryAnd Don’t Regret It – Women’s Health

Posted: April 28, 2017 at 10:42 pm


Women's Health
These Celebrities All Had Weight-Loss SurgeryAnd Don't Regret It
Women's Health
Her decision to undergo bariatric surgery after hitting a wall in her weight-loss journey brought the procedure front and center, thanks to her show Mama June: From Hot To Not. But she's not the only celeb to undergo this major surgery in order to get ...

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These Celebrities All Had Weight-Loss SurgeryAnd Don't Regret It - Women's Health


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