The term marginal gains became familiar during the 2012 Olympic games in London. As team GB demolished the world, head coach Dave Brailsford talked about marginal gains as being one of the keys to their success.

At the elite end of the spectrum, making athletes fitter, stronger and faster becomes increasingly difficult. The law of diminishing returns means that the better someone gets, the harder they have to train for smaller gains; until the point is reached where no matter how hard you train, you will only get a tiny bit better, if at all. So how can you improve? How can you improve so much that you beat every other team in the world. Marginal gains.

Instead of focusing on one seemingly obvious but difficult goal like making an athlete fitter marginal gains instead looks to make small improvements to many small areas of the sport. Although some of these areas and changes may seem inconsequential, added together they are the difference between bronze and gold.

At British cycling the athletes were taught how to wash their hands properly. This means less infections and colds; so more training time. They started wearing heated trousers before and between races to ensure their muscles were at optimum temperature to perform. They changed the shape of their helmets. They got slightly lighter wheels. Each small, marginal gain might only be tiny 0.2% perhaps. But added together they equal much more. Enough to win. By applying this theory to health and weight loss, what may seem an impossible task can be made easy.

Physics dictates that to lose 2lbs a week, we need to eat 500 calories less than we need every day. Thats a lot - more than a whole meal. But instead of just trying to eat a lot less, by making small changes to both input (food, drink) and output (metabolic rate, exercise) this large amount can be chipped away into achievable amounts.

Marginal gains will help you to burn more calories with less energy. Get a smart watch that counts your steps or tells you to get up from your office chair every hour. Thats 50 calories a day burned. Walk around the office when on the phone; thats another 30 a day. Use a basket at the supermarket, not a trolley. And park further away. Thats another 50 calories a day. Do some short, challenging strength training. Even once a week will be enough to boost your metabolic rate by 25 calories a day. Do some very short, but intense intervals. A couple of these a week gets you 50 calories a day.

Already those small changes add up to 205 calories a day. Now you only have to eat 295 calories less per day to lose those 2lbs.

Applying the theory of marginal gains to food works too! Get some smaller plates and bowls. -50 calories a day. Drink more water, making you feel fuller; -50 calories a day. Include protein in every meal, making you feel fuller; -50 calories a day. Swap wine for prosecco in the evening. Thats another 50. Look at the menu before eating out so that you can make a slightly smarter choice; another 95 calories saved. 295 calories saved. Add in the extra calories burned, and thats your 500.

So try to make small, achievable changes in lots of different areas to make a big change in your health and weight. Marginal gains will help you get your own gold medal.

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Diets Don't Work: Marginal gains - Maidenhead Advertiser

I chuckle when I think about a tweet years ago from famed astrophysicist Neil deGrasse Tyson: The likelihood that a person uses the word toxin correlates strongly with how much Chemistry the person does *not* know (punctuation his).

We are pummeled by that word and its cousin detox. Despite that, those who know chemistry agree some foods and drinks are more protective than others. So is there anything true or helpful about the notion of detoxing?

I posed that question to Rebecca Katz, author and founder of the Healing Kitchens Institute. She is the author of The Cancer-Fighting Kitchen: Nourishing, Big-Flavor Recipes for Cancer Treatment and Recovery and Clean Soups: Simple, Nourishing Recipes for Health and Vitality. I asked her, by phone and email, for her insights on detoxing.

Q: Do our bodies actually built up toxins during weeks of holiday partying?

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A: A toxin is a substance thats considered poisonous, so unless those extra cookies youve been eating are laced with arsenic, I dont think you have to detox. Besides, our bodies are designed to detox 24/7. If they didnt, we wouldnt survive.

Q: So we dont need to do something drastic to correct for all the sugar and alcohol we consumed?

A: Going on a seven-day juice cleanse in the middle of the winter is not how your body is going to necessarily detox from feasting over the holidays. You can engage in the occasional feast if you take care of yourself throughout the year. Cutting back on sugar and highly processed foods and adding ample vegetables to your plate year-round will enhance your bodys ability to do its own self-cleaning.

Q: How do you think the word detox has been misused?

A: The word has been so overused in the marketing of products that ... people tend to either recoil or think they have to go on some severe, punishing cleanse. Marketers who peddle goods that promise to detox your body, especially in a limited amount of time, are usually fear mongering and playing on our vulnerabilities to sell products. The best products I know for enhancing our bodies ability to detox dont have fancy packaging or labels. They are the fruits and vegetables in the produce section.

Q: How does detoxification actually work in our bodies?

A: The liver and kidneys do much of the heavy lifting of removing harmful substances from our bodies. The liver breaks down harmful compounds everything from pesticides to alcohol and converts them into water-soluble molecules so they can be flushed from your system. If the detox process is efficient and if you are generally healthy and eat well, it will be ordinary toxins roll merrily along through the bodys liquid waterways, exiting most often as either urine or bile.

Q: How can we optimize our bodies natural detoxification systems?

A: There are plenty of nutrients that keep the body happy, including one you may not expect: fiber. Some of the final products of detoxification are heavy metals from the environment. If everything is working right, those heavy metals hitch a ride out of the body with dietary fiber. Another way we can optimize the bodys natural detox system is by staying well hydrated. Studies show that the more water, broths and herbal teas we drink, the better the kidneys flush numerous metabolic byproducts. Also, adding colorful plants rich in phytonutrients will go a long way to strengthening your immune system and vacuuming out unwanted compounds.

Q: What are some of the top detoxifying foods, and why?

A: This is my shortlist of delectable foods that enhance our bodies natural detoxifying process. Each is full of powerful antioxidants, phytochemicals, and antibacterial and antimicrobial properties that keep our metabolic and immune systems running smoothly: Artichokes, avocados, asparagus, beets, cilantro, mint, parsley, all the cruciferous vegetables, including broccoli (particularly broccoli sprouts), cauliflower, bok choy, Brussels sprouts, wasabi, horseradish, radishes, turnips, kale, cabbage, arugula, garlic, onions and lemons all help our bodies haul out the livers metabolic trash.

Falling in love with vegetables, herbs and spices natures best cleaning crew will boost your bodys ability to rid itself of internal debris. In the kitchen, that might mean adding some freshly chopped herbs to your plate or a spritz of lemon in your tea, roasting some broccoli, or sauteing garlic and onions as the base of a soup or sauce. Every little shift counts.

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Don't fall for so-called detox diets, eat your veggies (and fruit) - The Oakland Press

What is it?

Ogoplex is a doctor-created prostate support product. It is designed to improve urinary and sexual function, as well as increase libido with use.

Ogoplex works by first addressing the prostate glands role in sexual health, relying on herbal ingredients known for boosting prostate health. Ogoplex additionally features ingredients known to boost libido, offering an all-around improvement in the end-to-end sexual experience.

In looking over numerous sex pills and male reproductive health products, weve learned Viritenz works to most consistently produce a healthy sex drive, along with better erectile function in men. This product harnesses the power of nature to boost stamina, energy and more. See whats inside Viritenz. More info when you click the link provided.

Ogoplex has a page on their website dedicated to the ingredient profile of the product. While they havent listed the exact measurements for each in this blend, they have posted an official label. Heres whats inside:

Saw Palmetto: An herbal ingredient used to treat symptoms of an enlarged prostate, as well as promote healthy urinary function, saw palmetto is also thought to potentially treat erectile dysfunction.

Graminex Flower Pollen: A patented flower pollen extract, Graminex flower pollen used to treat a condition known as prostatitis. Pollen extracts are used for a number of prostate and urinary conditions, as pollens are thought to help both relax the urethra while contracting the bladder.

Lycopene: A chemical found naturally in red or pink foods like tomatoes, grapefruit and watermelon, lycopene belongs to a family of pigments known as carotenoids, and may help prevent clogged arteries, heart disease and breast, liver and prostate cancers.

Plant Phytosterols: A family of plant molecules closely related to cholesterol, this ingredient can be found in a number of foods like nuts, seeds, legumes, fruits and vegetables.

Unlike bad cholesterol, phytosterols block cholesterol from being absorbed into the arteries and simply go out with the rest of ones food waste.

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EDITORS TIP:Combine this supplement with a proven male enhancement pill such as Viritenz for better results.

After looking closely at Ogoplex and its formula, its hard to say whether or not this product is effective.

On the one hand, ingredients like plant phytosterols and lycopene are great for general health, and should be included in any healthy diet. But, eating foods like grapefruit, tomatoes, nuts, olive oil and countless others readily available in most supermarkets, can deliver those health benefits without needing to buy an additional supplement.

Ogoplex also contains saw palmetto, which does pose a few risks with use. Most people should be able to safely take this herb, but because it has been linked to some troubling effects like liver or pancreas damage, its best to talk to a doctor before introducing it into your daily routine.

Take a closer look at the best products in the male enhancement space experts weigh in after the jump.

Ogoplex is available through the Ogoplex website, which offers the product in three or six-month supplies, retailing for $99 and $149, respectively. They also have a free trial offer, which gives users a thirty-day supply for the price of shipping and handling. Unfortunately, the free trial will automatically enroll users in a monthly autopay cycle.

If youd like to order just one bottle without enrolling in an automatic billing cycle, Ogoplex is sold through Amazon for $38.99 for a one-month supply. This product does not appear to be sold on any other e-commerce sites.

Check out this list of the best male sexual enhancement solutions from devices to supplements and beyond.

This product is made by a company known as Malta-based Vianda Life. Their contact details can be found below:

Phone: 866-834-1715

Email: customer.care@viandalife.com

Address: 40 Villa Fairholme Sir Augustus Bartolo Street Ta Xbiex XBX 1095 Malta

The Ogoplex website is laid out in a relatively straightforward manner, but everything is done in this sort of unattractive shade of brown consumers may not find appealing. Aesthetics aside, there are a couple of issues with the site.

Ogoplex offers a seemingly generous free trial, a 30-day supply for the price of shipping and handling. Unfortunately, taking advantage of the offer enrolls users in an autopay program about three weeks after the initial order.

Additionally, the site features a how it works tab that basically just lets users know the ingredients offer some health benefits to the prostate, and by extension, the reproductive system.

The price is also not available for users to access until the click the order now button. Its not clear why theyve decided do this, but it seems a bit misleading to not present key details upfront.

Ogoplex reviews offer a range of opinions, from the disappointed to those who felt it worked just as advertised. Heres a look at what people thought of this product:

I used these for a while a few years back, and thought they were pretty good. But, the formula seems to have changed, as they no longer provide the results Ive come to expect. Too bad, really.

I dont know if my prostate is any better off, but I feel exactly the same. This is a waste of money.

This product was okay in the past. It helped boost my libido, but nothing ground breaking. Like other reviewers, it seems like its just not what it used to be. It doesnt do anything at all.

I went through the whole bottle and nothing happened. I dont know how long it takes to see results, so might finish the second one I bought. But, 30 days is a long time to wait for a change.

Unfortunately, Amazon is littered with reviews of people who wrote reviews in exchange for free product, which explains the presence of several very vague positive reviews on the page.

Strangely, there are also a lot of positive reviews by women claiming they used the product and it was great. This isnt completely out of the ordinary, but most female (or those using traditionally female names) reviewers mention they bought this product for a husband or boyfriend.

The critical reviewers frequently mentioned this product used to work better, but they no longer yield the results they did in the past.

On a positive note, there were very few mentions of any negative side effects associated with Ogoplex. So while it might not be a great solution for all users, there seems to be very little risk of feeling ill due to use.

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After looking more closely at Ogoplex, weve come to believe this product does not provide the level of benefit advertised on the webpage.

Most of the reviews we found mentioned that this product was not very effective and many people felt as though the formula had changed, citing past experiences with Ogoplex were more successful.

It also looks as though Vianda is offering free product in exchange for a positive review (as mentioned by a couple Amazon users) or paying for a positive review, as evidenced by the surprising amount of five star reviews published under a female-sounding name.

While we dont know enough about the company that makes Ogoplex to know whether their business practices are sound, there are some red flags that come up when looking through the official webpage.

For one, there is no scientific information about this product. The how it works section is really just filler text that basically tells the user to take care of their prostate gland to boost sexual function. There are no clinical studies cited or any explanation about how the formula works within the body to improve prostate health, climax quality and more.

Finally, Ogoplex is using a free trial to get consumers information in order to enroll them in a reoccurring billing cycle. The alternative is buying three or six month packages of Ogoplex, which seems like a big commitment for a first time buyer. The prices are not made clear on the website, until you click order now, which suggests a major lack of transparency behind the scenes.

After reviewing a wide range of solutions, weve found Viritenz is the most effective formula out there for tackling erectile issues and other sexual concerns. This natural blend contains great ingredients like ginseng, tribulus terrestris and more, helping men feel younger and more potent both in bed and in their daily lives.

Viritenz is made carefully following FDA guidelines while making this product, and subject the formula to routine third-party reviews. To learn about how Viritenz can spice up your sex life and more click the link here.

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Ogoplex Warning Review - Don't Buy Before You Read This! - Diets In Review (blog)

XOMA Reports Fourth Quarter and Full Year 2016 Financial Results P&T Community A therapy that safely and effectively mitigates insulin-induced hypoglycemia has the potential to address a significant unmet therapeutic need for these rare medical conditions associated with hyperinsulinism. .... forms are more prevalent in patients ...

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XOMA Reports Fourth Quarter and Full Year 2016 Financial Results - P&T Community

Celebrated and globally renowned nutritionist Luke Coutinho is now all set to offer his online services to health enthusiasts and people with disease, in Hyderabad. Having consulted with thousands of people across the globe for issues concerning to PCOD, weight loss, cancer to other diseases, Luke Coutinho, through this initiative will offer customers in Hyderabad all the nutritional iand integrative medicine information on their fingertips. Being strong on the digital front, Luke Coutinho will be having a constant connection with the customers through online mediums like Skype, Facetime, WhatsApp and email interactions. He will also be consulting out of designated clinics, offices and studios in the Jubilee and Banjara hill areas in Hyderabad.

With 24x7 online access to a nutritionist, this program will reload customers in Hyderabad with some latest nutrition, prevention, and healing trends. These include intake of a balanced nutrition, importance of adequate exercise, sleep deep, keeping mind emotionally detoxified, safely using lifestyle and diet to get people off medication and staying away from low carb diets and high protein diets to name a few. The initiative will also make clients aware of the diets that make your body compromise on the macro and micro nutrient food groups as this causes vitamin and mineral deficiencies. It also suggests that nutrition must be balanced and should revolve around simple, staple and local food.

Luke Coutinhos success stories with clients and patients ranging from weight loss to cancer to other diseases revolve around the root cause. Figuring out the factor causing the ailment helps the nutritionist to bring about best results. By staying in constant touch with the client /patient through such mediums will allow him to evaluate their lifestyle, emotional health, dietary habits, medical conditions, and these in return will help him to draw patterns to arrive at a proper conclusion. Technology and the concept of his model to stay in touch with the client or patients and vis--vis fill this gap. Lukes clientele boasts of the whos who in the Tollywood industry ranging from movie directors, to music directors and a couple of actors and their families. He also caters to the nutritional demands of well-known Bollywood celebrities like Shilpa Shetty, Lara Dutta, Emraan Hashmis son, Arjun Rampals mother and top industrialists in the city.

Explaining the benefit of going online, Luke Coutinho says, The nutraceutical world in current times has been positively impacted by various avenues of the fast-paced digitalization and the preference for a digital platform has increased, thanks to the ease of communication. This scenario has emphasized on the need for having a nutritionist 24 * 7 on a digital podium, to enhance the health of a client just by the click of a button, thus augmenting the process of healing. This totally eliminates the efforts taken by a client to personally consult a nutritionist and makes nutrition counseling more expedient and accessible for both the nutritionist and the client. By adapting to virtual health care the nutritionist can connect with clients at any hour of the day. Through this time-saving online procedure, I target to reach customers who are located even in remote areas for whom getting a direct access to a nutritionist would seem impossible.

According to Luke Coutinho, Integrative and Lifestyle Medicine, Holistic Nutrition, Exercise Physiologist and Founder, Pure Nutrition (Co-founder GOQii), Technology has reached at a stage where it is possible to stay connected 24x7. Face-to-face meets always had its advantage because in my line of work I like to assess the body language and seek for bio feedback from the patients, to help in better understanding of their problem and offering a worth-while solution. Given the fact that my wait list is more than 400 at any given time, online interaction always helps me and my team to connect with people who don't need the face-to-face meet to start their healing process. Thanks to the advancing technology, more and more people can reach me and benefit from the services I am offering.

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Globally Renowned Nutritionist Luke Coutinho Plans to Tap the Southern Markets of Hyderabad - BW Businessworld

B. Smith doesnt know the day, or the month or the year.

Early-onset Alzheimers disease has robbed the former restaurateur, model, author and TV host of such luxuries.

But her devastating 2013 diagnosis has created a national platform to address the disease that plagues an estimated 5.5 million Americans.

The brain is the most important thing in the body, the least understood and the most taken for granted, said Smiths husband, Dan Gasby. You can replace corneas, you can modify arteries, but the thing above your eyebrows you cant change.

Smith remained quiet throughout the interview Wednesday, while her husband spoke on her behalf about her condition.

Alzheimers is a type of dementia that causes problems with memory, thinking and behavior and once symptoms begin, there is no treatment.

Gasby also spoke at an event Wednesday night alongside his wife, highlighting Wake Forest Baptist Medical Centers new Alzheimers Center, funded by an $8.7 million grant from the National Institutes of Health.

The new center, one of 31 in the country, serves the Southeast, which has the highest rate of Alzheimers in the country.

(The center) places us on the cutting edge and allows us to help not only Winston-Salem but the entire region, said Suzanne Craft, director of the new center. For us, its a great opportunity to improve our knowledge about the disease and to translate that into better clinical care for patients and better education and assistance for families.

One of the focuses of the new center is research on early identification of Alzheimers, Craft said. By the time a person is diagnosed with Alzheimers disease, the brain has already been deteriorating for 15 to 20 years.

Smith, 67, began suffering from memory problems years before her diagnosis, her husband said. She once froze for several seconds while being interviewed on the Today Show, unprecedented for the experienced star, prompting a doctors visit.

Doctors gave Smith a prescription for anti-depressants; later tests revealed Smith had early onset Alzheimers.

She looked at me and she says were not going to hide, were not going to let someone else define us, Gasby said of the day Smith was diagnosed. Were going to tell our story.

Doctors explained that the progressive disease in the brain is like potholes in the road, so when neurons go astray when they try to send messages to other parts of the brain, causing behavioral fluctuations, Gasby said.

A few months after her diagnosis, Smith wandered away and was missing in New York City for a day before someone recognized her and she was safely returned home.

Its tough, Gasby said. Shes the greatest thing that ever happened to me and its tough watching this transition.

During her career, Smith wrote three cookbooks, founded three successful restaurants and launched a nationally syndicated TV show and a magazine. She had a successful home products line and is the only black woman to have her brand distributed exclusively at Bed Bath & Beyond. She became in 1976 the second black model to be on the cover of Mademoiselle magazine, after Joli Jones in 1969.

The Pennsylvania native was a candy-striper in high school and spent much of her life helping battered women and children, which makes it harder to see this happen to someone so inherently good, her husband said.

The odds are against her, as two-thirds of people with the disease are women. Blacks are also two times more likely to be diagnosed with Alzheimers.

The African-American community is the canary in the coal mine in America, so what happens to us usually ends up happening to the general population later, Gasby said. Of all diseases, this is the most dramatic because this is the one that separates you from your humanness.

In their years of advocating for awareness, Gasby said hes seen a problem, especially in the black community, with people not wanting to talk about issues like cognitive degeneration or dementia.

He likened it to the time he was diagnosed with prostate cancer and found out his best friend had the disease years before and never told him about it.

Thats the problem we dont talk about the things that really matter, Gasby said. Well talk about what the Kardashians are doing, whats the latest thing on some meaningless reality show, butthe things you dont talk about are the ones that can kill you.

The couple co-authored a book Before I Forget: Love, Hope, Help, and Acceptance in Our Fight Against Alzheimers and have partnered with the Brain Health Registry.

They said they hope to bring more awareness and incite more funding to a disease that will increasingly be a problem as people are living longer with modern technology and medicine.

Every 66 seconds, someone is diagnosed with Alzheimers, according to the Alzheimers Association. And each of those victims will need an average of three caregivers, so thats about 40,000 lives changing each week because of Alzheimers.

If that was Ebola, it would be a pandemic. If that was Zika, wed be nuking places with mosquito spray, so why arent we doing more for Alzheimers? he said. Thats what bothers me so much.

Gasby said what scares him most is that in 10 or 20 years, nothing about the disease and its treatment will have changed. While other diseases, like cancer, have made strides in recent years, research is essential to help deconstruct Alzheimers disease and find an effective treatment method.

He applauded the creation of the Wake Forest center in a state that ranks in the top 10 for Alzheimers disease. The center will also look at under-served communities with the disease and explore how diet and exercise affect cognition.

Smiths diagnosis has taught him a lot of life lessons, Gasby said, and he plans to spend the rest of his life fighting alongside his wife for awareness and a cure.

You learn time is precious and, that at the end of the day, you should do some good, Gasby said. We got dealt a tough hand but were going to play the hand for others, not just ourselves.

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B. Smith and husband, Dan Gasby, speak out against Alzheimer's disease - Greensboro News & Record

This article originally appeared on Health.

Food can be potent medicine. Just ask Tia Mowry: In her new book, Whole New You ($20, amazon.com), the actress reveals how a healthy eating philosophy helped her ease the debilitating symptoms of endometriosis.

Food is powerful and has a significant impact, Mowry writes. No matter what you put in your mouth the good, the bad, or the Cheeto its doing something.

The 38-year-old, who hosts her own show on the Cooking Channel, learned this firsthand. Whether she was snacking on junk food on the set of Sister, Sister, or cutting out all processed foods in her 30s, Mowry has experienced both the negative and positive effects that diet can have on the body.

She was first diagnosed with endometriosis in 2006, after she began to experience severe abdominal pain. Endometriosis occurs when the lining of the uterus grows outside the womb. The conditionwhich is thought to affect more than 6.5 million women in the United Statescan cause pelvic pain, cramping, and heavy bleeding during periods, as well as painful sex and fertility problems.

Mowry underwent laparoscopic surgery. Then just two years later, she was doubling over in agony once again. She had a second surgery, and took birth control pills and pain pills to manage her symptoms. But Mowry felt frustrated that there wasnt a more permanent solution. She also knew she wanted to have a baby, and that her condition could make it difficult. She was desperate to find another way to treat her disease.

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When her doctor suggested cleaning up her diet, Mowry felt hopeful, she says in her book, even though it would mean giving up some of her favorite foods. (At the time, deep-fried cheese tortellini was her signature dish.) But Mowry was committed to making changes that might improve her health.

She eliminated dairy, processed meats, packaged snacks, and refined sugar. And began to fill her plate with plants (think leafy greens, fruits, nuts, and seeds), fermented foods, and high-quality protein (including beans, organic animal products, and organic, grass-fed meat). Mowry also added sea vegetables, like kelp and nori; and switched to what she calls safer sweets, such as stevia, date sugar, and honey.

Her new diet drastically reduced her pain, Mowry says. (She also stopped getting migraines, and her eczema cleared up.) I started to feel deeply, thrillingly alive, she writes. For the first time in my life, I understood the concept of profound wellness.'

Theres no question diet can play a role in endometriosis, says Kathy Huang, MD, director of the endometriosis program at NYUs Langone Medical Center. [Its] a very inflammatory disease, so any food that contributes to inflammation can exacerbate the patients symptoms. That would include diary and any processed food, she wrote in an email to Health. If the patient can stick to a low-inflammatory diet, it will help their health in general, not just their endometriosis.

Ken Sinervo, MD, medical director of of the Center for Endometriosis Care in Atlanta, seconds that advice. In general, I recommend an anti-inflammatory diet, which eliminates refined sugars and carbohydrates, and uses organically-grown fruits and vegetables, and organically-raised meats, such as free-range chickens and grass-fed beef, he explained via email.

But both doctors pointed out that diet alone wont alleviate most symptoms of the chronic condition. Instead endometriosis treatment typically involves a combination of therapies. We believe in a multidisciplinary approach with surgeons, [a] nutritionist, acupuncture, physical therapy, as well as [a] psychologist, and pain management physician, says Dr. Huang.

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Mowry, who is now mom to a five-year-old son, knows that what worked for her may not work for others. Although Ive had my own powerful healing experience, that does not give me the expertise or credentials to offer specific healing advice to anyone with a serious condition, she writes.

Her goal is simpler: to erase the stigma on healthy foods. Its not just because theyre packed with nutrients and are simply good for you. Im determined to push past that stigma because whole, natural foods, cooked with love, taste absolutely fantastic, she says. You heard me: fantastic.

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Tia Mowry Changed Her Diet to Address Her Endometriosis - Essence.com

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Youve no doubt noticed the messaging, growing louder every year, that a healthy diet is the key to longevity, from controlling weight to promoting organ function and boosting mental health. But heres another perk of clean eating that you may not have considered: It can reduce your carbon footprint and slow the rate of climate change as well. And you dont even have to completely overhaul your diet to make a difference.

Thats the news from a new study published in the journal Climatic Change, in which a team led by University of California Santa Barbara researchers examined the possible environmental effects of healthier diets for people in the United States.

For their research, the scientists used data from previous analyses that looked at the effects of foods and diseases. They then compared data for healthier foods vs. less healthy foods to examine the effects of those changes on greenhouse gas emissions. Their model of a healthier diet altered about half the foods in a typical American 2,000-calorie-a-day U.S. diet, decreasing the amount of red and processed meats, doubling fruit and vegetable consumption, and adding peas and beans as protein replacements for the reduced meat. Whole grains replaced some refined grains as well. Sugar, dairy, eggs, fish, and non-red meat were not reduced for the healthier diet models.

The results were striking: For the health care system, the researchers found that healthier diets could reduce the risk of diabetes, colorectal cancer, and coronary heart disease by 20 to 40 percent, lower health care costs by a $77 billion annually, coming down to $93 billion, and also drop greenhouse gas emissions by 222 kilograms to 826 kilograms per person per year.

People have looked at what effect diets have both on climate and on health, but theyve never examined the potential to mitigate climate change through the food system and the health care system together, study author David Cleveland, a research professor in UCSBs environmental studies program and geography department, told Science Daily. This means our estimates are probably very conservative, both in terms of health and climate change implications. Just changing half of the diet and including only some of the diseases associated with diets, we found a huge effect.

Its no secret that food has an incredible impact on the environment. In fact, its known to contribute about 30 percent of total U.S. greenhouse gas emissions, with animal-based foods among the highest culprits, according to the Environmental Protection Agency. According to Cleveland, healthier diets could help us meet up to 23 percent of the U.S. Climate Action Plan goal to decrease net greenhouse gas emissions to 17 percent below 2005 levels by 2020. Overall, the findings supports other recent studies that suggest healthier diets have a critical role to play in successful climate change mitigation policies.

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The good news: Lowering your meat intake while upping your fruits and veggies doesnt have to turn your diet upside down. Try small tweaks, like Meatless Monday, which not only minimizes your cancer risk but reduces your carbon footprint.

Not a huge fan of fruits and veggies? There are plenty of ways to mask the flavor of spinach or bananas if theyre not your thing. Revert back to childhood and trick yourself with these nutrient-rich smoothies that sneak in fruits and veggies to double your intake, but taste deliciously sweet.

Buying local and fresh over packaged, processed, and shipped-in foods is another easy tweak that doesnt uproot your overall diet, but promotes healthier eating habits and implements better environmental practices.

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Why Making Tiny Diet Tweaks Is One of the Best Things You Can Do for the Planet - Reader's Digest