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

Posted: December 1, 2020 at 8:50 pm

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Posted: December 1, 2020 at 8:50 pm

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

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

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

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

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

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

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

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

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

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

J. Gebhardt, Kansas State University

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

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

J. Gebhardt, Kansas State University

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

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

J. Gebhardt, Kansas State University

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

J. Gebhardt, Kansas State University

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

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

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

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

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

J. Gebhardt, Kansas State University

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

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

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

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

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

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

J. Gebhardt, Kansas State University

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

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

J. Gebhardt, Kansas State University

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

J. Gebhardt, Kansas State University

The future of ZnO use

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

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

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

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

To watch Gebhardt's presentation, click here.

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

Could chocolate or green tea fight Covid-19? NC State researchers think it’s possible – Triangle Business Journal

Posted: December 1, 2020 at 8:50 pm

Could chocolate or green tea fight Covid-19? NC State researchers think it's possible  Triangle Business Journal

Could chocolate or green tea fight Covid-19? NC State researchers think it's possible - Triangle Business Journal

Heidi D’Amelio’s Plant-Based Diet Involves Plenty Of Protein To Fuel Her Workouts – Women’s Health

Posted: December 1, 2020 at 8:50 pm

Heard of TikTok stars Charli and Dixie D'Amelio? Of course you have. They've got 98 million and 43 million followersand climbing. Casual. And with more than 6 million followers herself, their mom, Heidi, is a star in her own right.

Charli and Dixie no doubt got their viral dancing queen skills from their mama. Heidi grew up dancing competitively and has always loved working out.

Two years ago, though, she totally transformed her bod with a 28-day fitness and nutrition challenge that involved shifting away from animal foods and hitting the weights hard. Since then, she's eaten mostly vegan. "I am plant-based, but I'm not perfect," she tells Women's Health. "You know, a piece of cake will do me in, but I always go the plant-based route if it's available."

She also considers food workout fuel. "Eating plant-based and lifting weights, I always get concerned about not getting enough protein," she says. "I want to be able to get through workouts, so I need to make sure I'm eating enough."

Well, if you've ever seen Heidi on TikTok, you know she pulls it off. The 48-year-old dances right along with her social media pioneering teen daughtersand says feels more energetic than ever.

Here's what Heidi eats in a day to keep up with her fast-paced fam.

Heidi gets a jump on every day by hydrating. "I usually start with a huge glass of water," she tells Women's Health. "I don't drink coffee or tea."

From there, around 8 or 8:30 a.m., Heidi has her first meal. "For breakfast, I have protein oats," she says. To make 'em, Heidi preps regular old-fashioned oats with water and then adds a scoop of mocha-flavored Vega Sport plant-based protein powder and a spoonful of peanut butter. (Sometimes she swaps in a chocolate- or vanilla-flavored, but mocha is her fave.)

Next, it's usually time for a strength training workout (and a post-workout refuel). "If I hit the gym next, I follow it up with a protein shake," Heidi says. Since her workouts focus on lifting heavy, Heidi knows replenishing her muscles post-sweat is key.

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By 11:30 a.m., Heidi is hungry, which means it's time for her midday meal. "Lunch will be kind of all over the board," she says. "I do like a nice big lunch."

One of her fave recipes: "this tofu scramble that I found on The Sculpted Vegan," she says. "She's vegan, she does lifting, and I really love following her stuff." The simple, delish meal mixes up tofu with spinach, quinoa, veggies, and sesame seeds or toasted sunflower seeds.

Heidi logs this meal (and her other eats) on MyFitnessPal to make sure she's nourishing herself properly. "I like to make sure I have good meals that are full of protein and will sustain me," she says.

For between-meal munching, Heidi sticks to fresh fruits and veggies. "We always try to have fresh produce, like snap peas, carrots, and lots of fruit in the house," she says. "We always have it out and usually out of boredom more than hunger I'll snack on that throughout the afternoon."

That said, Heidi prefers to stick to more formal meals and tries to put the kibosh on random snacking.

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For Heidi, dinnertime usually lands around 6 or 7 p.m. "I am a sucker for a good bean burger," she says. "I like it on a bun with pickles, caramelized onions, and maybe some vegan cheese." When she wants to mix things up, though, she uses her burger as a salad-topper.

Dinners eaten out usually offer plenty of new plant-based options for Heidi to explore. "I like to see if they have something vegan; I like to try new things," she says. "[Restaurants] usually have some sort of vegan burger or something like a cauliflower steak. Or, I'll do a spaghetti squash with sauce red sauce. I love that." Plenty to choose from.

Early dinners mean Heidi often squeezes in a bit more protein later in the evening. "Before bed, I'm hungry again, so I'll do a protein shake," she says. "I cannot sleep if I'm hungry."

That said, she also knows just how to appease her sweet tooth when it comes calling. "When I eat, I always love to follow it up with a little something sweet," she says. "Lately, I've been making a big fruit salad for the end of the night with whatever we have. I'll put in a big bowl and we all have some."

If fruit doesn't quite jive, Heidi opts for a bit of a Hu Salty Dark Chocolate bar. "One bite is all I need," she says.

And, though alcohol isn't usually a part of Heidi's routine, she is game to try out a fun or interesting cocktail when out to eat.

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Heidi D'Amelio's Plant-Based Diet Involves Plenty Of Protein To Fuel Her Workouts - Women's Health

Daily dose of dietary deed – The New Indian Express

Posted: December 1, 2020 at 8:50 pm

Express News Service

CHENNAI: Eat your vegetables. Add more greens in your diet. Make your plate look more colourful. This is likely to be advice you get from your doctor/dietician, when you approach them with a problem your body might be fighting. Well, it is great advice you do need to have a balanced diet.

But, sometimes, it all comes down to the dos and donts. To put up an effective fight, you will need to look at what fruits and vegetables will aid you in the process of recovering and which ones to avoid.

Deepika T, clinical nutritionist, Motherhood Hospital, Coimbatore, tells us that variety is key to ensure that you get the umpteen nutrients. However, no one fruit or vegetable can cure a disease. Every fruit and vegetable has micro-nutrients essential for your body.

We insist that you consume all that you can to stay healthy. But, sometimes, when you have certain diseases, you will have to avoid a few fruits or vegetables, she shares.

DIARRHOEAWHAT TO CONSUMEPear, apple, banana, citrusfruits, gourd vegetables and starchy vegetables

WHAT NOT TOCONSUMEGreen leafy vegetables and cruciferous vegetables

ULCERWHAT TO CONSUMEApples, berries, cherry,cauliflower, radish, bell peppers, carrot, broccoli,green leafy vegetables

MENSTRUATIONWHAT TO CONSUMEWatermelon, pomegranate, banana, pineapple, kiwi, spinach

DIABETESWHAT TO CONSUMEApple, pears, orange, sweetlime, beans, ladies finger, broad beans, cluster beans

ASTHMA/ WHEEZINGWHAT TO CONSUMEOrange, apple, green leafy vegetables, tomato, sweet potato

LOW/HIGH BPWHAT TO CONSUMECitrus fruits, berries, banana, apple, carrot, broccoli, spinach

THYROIDWHAT TO CONSUMEAll seasonal fruits,green leafy vegetables

WHAT NOT TOCONSUMECabbage, cauliflower, broccoli

KIDNEY STONESWHAT TO CONSUMEOrange, lemon, grapefruit, banana, and all vegetables

WHAT NOT TO CONSUMESpinach and other greens, tomato, berries

CONSTIPATIONWHAT TO CONSUMEApple, pears, kiwi, fig, citrus fruits, sweet potato, yam, green vegetables, leafy vegetables

JOINT ACHESWHAT TO CONSUMEApple, pineapple, blueberries, garlic, onion, ginger, broccoli, cauliflower, tomato

WHAT NOT TO CONSUMEBrinjal, capsicum, potato

ACNEWHAT TO CONSUMEPomegranate, orange, lime, strawberry, papaya, avocado, sweet potato, pumpkin, radish, green leafy vegetables

FEVERWHAT TO CONSUMECitrus fruits, strawberry, gooseberry, gourd vegetables, sweet potato, potato

WHAT NOT TO CONSUMENothing specific

COLD & COUGHWHAT TO CONSUMEGreen leafy vegetables, strawberry, , gourd vegetables, sweet potato, potato

HEADACHEWHAT TO CONSUMEWatermelon, sweet lime, orange, gourd vegetables

STOMACH ACHEWHAT TO CONSUMESweet potato, potato, berries, grapefruit, banana

WHAT NOT TO CONSUMEAvoid vegetables that have a lot of fibre

ACIDITYWHAT TO CONSUMEMelons, apple, green leafy vegetables, sweet potato, cauliflower

BLOATINGWHAT TO CONSUMEBerries, citrus fruits, banana, grapes, muskmelon, spinach, zucchini, sweet potato, carrot, ginger

WHAT NOT TO CONSUMEPeas, broccoli, cauliflower, cabbage

POOR EYESIGHTWHAT TO CONSUMESweet potato, carrot, muskmelon, mango, apricot

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Daily dose of dietary deed - The New Indian Express

Cancer Prevention by Natural Products Introduced into the Diet-Selected Cyclitols – DocWire News

Posted: December 1, 2020 at 8:50 pm

This article was originally published here

Int J Mol Sci. 2020 Nov 26;21(23):E8988. doi: 10.3390/ijms21238988.


Cancer is now the second leading cause of death worldwide. It is estimated that every year, approximately 9.6 million people die of oncologic diseases. The most common origins of malignancy are the lungs, breasts, and colorectum. Even though in recent years, many new drugs and therapeutic options have been introduced, there are still no safe, effective chemopreventive agents. Cyclitols seem poised to improve this situation. There is a body of evidence that suggests that their supplementation can decrease the incidence of colorectal cancer, lower the risk of metastasis occurrence, lower the proliferation index, induce apoptosis in malignant cells, enhance natural killer (NK) cell activity, protect cells from free radical damage, and induce positive molecular changes, as well as reduce the side effects of anticancer treatments such as chemotherapy or surgery. Cyclitol supplementation appears to be both safe and well-tolerated. This review focuses on presenting, in a comprehensive way, the currently available knowledge regarding the use of cyclitols in the treatment of different malignancies, particularly in lung, breast, colorectal, and prostate cancers.

PMID:33256104 | DOI:10.3390/ijms21238988

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Cancer Prevention by Natural Products Introduced into the Diet-Selected Cyclitols - DocWire News

Holiday Food Is GREAT–But Thankful For A Diet Re-Boot –

Posted: December 1, 2020 at 8:50 pm

Last night I polished off the last of the pecan pie. It was the last of my "still okay to eat" Thanksgiving leftovers. It was delicious, of course. All of the sugar-filled, gravy-laden delicacies were delicious. But. let's just say I was grateful for my go-to breakfast of rolled oats, walnuts, and some almond milk. (And a bit of maple syrup.)

I adore holiday food. At the same time, after several days of embracing a hedonistic approach to food enjoyment, you start to feel the effects. Akin to a hangover, there is an accompanying "food coma" that leads to fatigue, possibly headaches, and a general sense of just not feeling very good.

I suppose that's why some treats are best kept for special occasions. As Shakespeare's Friar Lawrence said in Romeo & Juliet, "The sweetest honey Is loathsomein[its] own deliciousness." 😉

The very things that make us adore these foods--pies of various kinds, buttered rolls, "gravied" casseroles--are the very things that eventually start to wreak havoc on how we feel and even function.

Even when it isn't a holiday, if I find myself slipping down that slope of eating food for the sake of tantalizing my taste buds alone, I get lethargic and even my mood can be affected. I lose the desire to exercise as vigorously and I feel like my ability to focus is compromised.

You know what else is strange? After awhile, the foods we crave don't even taste quite as good as they did at first. It's like our taste buds have become accustomed to the flavors.

And so, admittedly, when we switch back to eating healthier foods, they may taste less flavorful than they really are. It's like we've "numbed out."But then eventually, our sense of taste normalizes and we can even start to crave healthier foods. I know I do.

So, I'm looking forward to getting back on track. Being able to think more clearly and focus, feel energized, and sleep better. At least for a few weeks. After all, Christmas is coming. 😉

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Holiday Food Is GREAT--But Thankful For A Diet Re-Boot -

Exercise For PCOS: Sample Plan, Types of Exercise, and More – Healthline

Posted: December 1, 2020 at 8:50 pm

Polycystic ovary syndrome (PCOS) is a medical condition that affects an estimated 8 to 13 percent of women who are of reproductive age.

PCOS can cause:

While these dont happen to every woman with PCOS, there are changes from a lifestyle perspective that can help reduce the likelihood these effects will occur.

This article will focus on some of the changes you can implement today, such as diet and exercise routines. As always, if you have specific questions, talk to your doctor who helps you manage your PCOS.

Women with PCOS experience higher rates of insulin resistance compared to women who dont have the condition. Insulin resistance affects your bodys ability to use blood sugar for energy.

Doctors have connected a lack of physical activity and excess body weight as potential contributing factors to insulin resistance, according to the National Institute of Diabetes and Digestive and Kidney Diseases.

Not all women with PCOS have overweight. The good news is physical exercise is something you can do for your health when you have PCOS, regardless of your weight.

A meta-analysis of 16 studies related to PCOS and exercise found that vigorous intensity aerobic exercise was the most likely to reduce body mass index (BMI) and insulin resistance in women with PCOS, according to an article in the journal Frontiers in Physiology.

The researchers compared moderate exercise to vigorous exercise. They also found that vigorous exercise and healthy diet interventions resulted in the greatest decreases in BMI.

A research review of lifestyle interventions in PCOS published in the journal Best Practice & Research Clinical Obstetrics & Gynaecology found that exercise helped to reduce weight, abdominal fat, and fasting insulin levels.

The review also found exercise could help women of all weight levels with PCOS either lose or maintain their weight to help them look and feel healthier.

A literature review of studies published in the journal Sports Medicine regarding types of exercises, such as strength training and aerobic activity, did not find one specific exercise type was the most beneficial to women with PCOS.

Some of the studies reviewed aerobic exercise and resistance training, riding a stationary bicycle versus riding a bicycle outside, and treadmill walking or jogging at a moderate intensity versus vigorous intensity. The authors did find there are many exercise types that could benefit women with PCOS.

The message from these and other studies is that exercise can usually help you when you have PCOS, and the best exercise is what you will do regularly. Bonus points if the exercise can be something you enjoy doing.

Here are some exercise types to consider:

These are just some examples of exercises you can do with minimal equipment and space.

Researchers have completed several studies regarding the best diet types for those with PCOS to follow. The Androgen Excess and PCOS Society used this research to make recommendations for women, which include:

If you arent sure where to start with incorporating these changes to your diet, talk to your doctor. Your doctor also may recommend seeing a dietitian to create an eating plan specific to women with PCOS.

Exercise to improve your PCOS doesnt have to take hours a week. Studies have found exercise sessions ranging from 30 minutes a day, three times a week, to three total hours per week improved metabolic and reproductive symptoms associated with PCOS.

The Androgen Excess and PCOS Society recommends getting at least 30 minutes of moderate to vigorous physical activity a day and increasing your activity effort when you can. Some of the ways you can incorporate exercise in your life include the following:

If boredom is a factor in your commitment to an exercise routine, utilize a combination of these exercise types, such as completing a different exercise session type three times a week.

Try to incorporate the following habits for healthy eating with each meal and snack:

Using these guidelines, you can often stay within recommended daily calorie requirements given your overall height, health level, and weight.

When you have PCOS, its always a good idea to talk to your doctor about the lifestyle changes you can make to improve your health. When it comes to exercise for your PCOS, its especially important you talk to your doctor if you have other medical conditions that could affect your ability to exercise. Examples include arthritis or heart-related conditions.

If you have been sedentary for some time or dont have a solid foundation in exercise safety or proper form, it may be a good idea to consult a personal trainer. Your personal trainer should have a fitness certification from an accredited organization. Examples include:

Your trainer should be experienced and emphasize safety.

Exercise can be an important part of your PCOS management. Not only does it improve your physical health, exercise can help you manage your stress levels.

If you arent sure where to start, seeing your doctor and finding a personal trainer can help set you on a safe pathway. Exercising at least three times a week and sticking with it can help you improve symptoms from PCOS.

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Exercise For PCOS: Sample Plan, Types of Exercise, and More - Healthline

An all-soy piglet diet is the cost-effective choice – The Pig Site

Posted: December 1, 2020 at 8:50 pm

Every nutritionists goal is to develop the best possible diets to carry pigs smoothly through life and ensure the very best performance within the confines of the chosen raw materials and additives. The priority, of course, is to develop a feed strategy that will get pigs to market as fast as possible and result in the optimum profits for the farmer.

So, how do you do that? And what special considerations are required at each stage of a pigs life?

In essence, its about distinguishing between the needs of a young piglet with an immature gut and a pig from around 15kg where the gut has reached maturity and produces enough digestive enzymes to break down soybean meal and grain without any problem.

Its during the first weeks of a pigs life that the foundations for healthy growth are laid. Raw materials must be chosen carefully to ensure an easy transition between stages without disturbing the gut microflora, gut wall and digestion overall.

During the growth period up to 15kg, piglets generally need at least two, specially formulated feed types a prestarter from 6kg to 9kg and a starter from 9kg and up. If piglets weigh less than 6kg at weaning, a special creep feed is also necessary.

Healthy piglets rely on a feed that is highly digestible and low in anti-nutritional factors (ANFs). If feed protein is hard to digest and absorb, more additives will be necessary to counter the negative effect.

A highly digestible feed typically contains fewer additives. However, additives may be necessary to solve specific on-farm issues, such as low health status.

Nutritionists work with a set of norms for pig feed at each phase of production. These are set by organizations such as NCR, CVB, SEGES and INRA.

In countries that restrict the use of antibiotics and zinc oxide, the choice of raw materials is even more critical to keep issues like post-weaning diarrhea under control. This has led to the common practice of reducing crude protein and adding more additives. However, this is a strategy that is likely to impair performance and increase feed costs.

Because even high-quality proteins like fishmeal contain ANFs, many formulators have chosen to overcome inclusion limits by mixing a range of protein sources in prestarter and starter feed. The drawback for piglet performance is the combination of ANFs and the change in gut microbiota that occurs in every feeding phase.

This is why the case for choosing an exclusively soy strategy is strong. At Hamlet Protein, special processing technology maximizes the digestibility of soy protein and reduces the ANF content to a minimum. It means that piglet guts are no longer challenged by multiple protein sources, easing the transition up to 15kg.

The benefits:

Prestarter (6-9kg)

Starter (9-15kg)

Starter II (15-30kg)

Protein %




Lactose %




Soybean meal HiPro %




HP 300 from Hamlet Protein %




Other proteins %




Feeding table for a soy onlystrategy with highly digestible, low-ANF soy protein

A soy only feed is a reliable choice for fast and healthy piglet growth. High digestibility and a low ANF content allows for limitless inclusion in piglet feed. From our experience, there is only one outcome better performance and a solid bottom line.

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An all-soy piglet diet is the cost-effective choice - The Pig Site

Six diet plans that helped celebrities lose over 10 kg (22 lbs) – allkpop

Posted: December 1, 2020 at 8:50 pm

Celebrities are known to keep a fit figure wherever they go. They are expected to look slim and fit for the camera and for fans. Many celebrities have become an expert in losing weight as they were able to lose over 10 kg (22 lbs) through diet and exercise.

Here are the six diet plans and foods that helped Korean celebrities slim down.

1. Seolhyun

Chicken breast, boiled eggs, sweet potatoes, salad

Seolhyun has a slim body that many women envy and want. Many believe she was born with a thin figure, but Seolhyun one weighed 60kg and lost her weight to currently weigh in at 47 kg. She has previously revealed her diet plan on television, stating she had eaten a meal of sweet potatoes, boiled eggs, and salad.

2. Kang So Ra

Yogurt, fruits, and nuts

Actress Kang So Ra also is known to be one of the celebrities who succeeded in her diet. Previously Kang So Ra weighted 72 kgs but had lost over 20kgs. She revealed that she eats three meals a day and eat yogurt, fruits, and nuts in the morning. For lunch, she eats a Korean style meal consisting of brown rice and vegetables. For dinner, she would eat a salad and sweet potatoes during her dieting period

3. Park Bo Ram

Sweet potatoes, tomatoes, paprika, and cucumber

Park Bo Ram made her name known through an audition program. During the audition, she weighed in at 77kg, but through consistent diet and exercise over four years, she had lost 32 kgs in total.

Park Bo Ram revealed her diet plan on television on various occasions. She stated she would have sweet potatoes, tomatoes, paprika, and cucumbers for breakfast and have a chicken salad for lunch. Then she would have a snack of nuts, bananas, boiled eggs, followed by sweet potatoes, chicken breast meat, and cabbage for dinner.

4. Kim Shin Young

Boiled eggs, paprika, tomatoes, Bok Choy, and cabbage

Kim Shin Young rose to fame with her cute cheeks and witty humor. She is also famous for her diet as she lost a total of 38 kg. She began her diet as she had health complications due to her weight. She started to drink detox juice, greek yogurt, brown rice with boiled eggs, paprika, tomatoes, bok choy, cabbage, and fish. She is still maintaining a healthy weight after losing much weight.

5. Hong Ji Min

Acorn jelly, napa cabbage, egg whites, and picked vegetables

Musical actress Hong Ji Min had lost 30kg in just three months.

She revealed her diet plan on television and revealed she would eat a meal of steamed cabbage, acorn jelly, egg whites, and picked vegetables.

6. Ailee

100g protein, vegetables, and fruit

Ailee is also known to lose weight in a short amount of time. She caught the attention when she revealed that she had gone on an extreme diet, limiting her intake of calories. She stated she would eat a choice of chicken breast, steak, or pork to eat 100g of protein in the morning with two cups of vegetables and one fruit.

She would continue to do the same for her lunch, consuming 100g protein, two cups of vegetables, and one fruit. Then she would skip dinner.

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Six diet plans that helped celebrities lose over 10 kg (22 lbs) - allkpop

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