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Weight loss surgery enables a Pinehurst banker to be both half and twice the woman she used to be – Sandhill Sentinel

Posted: December 7, 2019 at 11:42 am

Weight loss surgery enables a Pinehurst banker to be both half and twice the woman she used to be - Sandhills Sentinel Home /Health & Wellness/Weight loss surgery enables a Pinehurst banker to be both half and twice the woman she used to be

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Weight loss surgery enables a Pinehurst banker to be both half and twice the woman she used to be - Sandhill Sentinel

Dietitians Say to Meal Prep These 3 Plant-Based Proteins on Sunday to Lose Weight All Week – POPSUGAR

Posted: December 7, 2019 at 11:42 am

After enjoying your weekend chilling or being adventurous (or a little of both!), it's time to get ready for your healthy week ahead, and that means it's meal prep time! If you're not into making complete meals, registered dietitian Rachel Stahl, MS, CDN, CDE, of Rachel Stahl Nutrition says to food prep a few plant-based protein sources so you can add them to meals throughout the week.

Protein is key if you want to feel satiated at meals to prevent overeating and to help with weight-loss goals, and it also helps build muscle. If you don't have a ton of time to meal prep, these are the top three plant-based protein sources you should make.

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Dietitians Say to Meal Prep These 3 Plant-Based Proteins on Sunday to Lose Weight All Week - POPSUGAR

Rangers bolster their roation with the addition of two right-handed starting pitchers in Kyle Gibson and Jordan Lyles – The Dallas Morning News

Posted: December 7, 2019 at 11:42 am

The Rangers doubled down on starting pitching Friday, completing a deal for right-hander Kyle Gibson and agreeing to another with right-hander Jordan Lyles.

In what is becoming an annual December rite, the Rangers on Friday announced a three-year deal with a starting pitcher whom they feel can give stability to the middle/back of the starting rotation. The 2019 version of Mike Minor/Lance Lynn: Kyle Gibson. He will receive $28 million for three years with the ability to earn another $3 million in roster/performance bonuses, a source with knowledge of the contract said.

Gibsons front-loaded deal will pay him $11 million in 2020, $10 million in 2021 and $7 million in 2022.

Lyles, 29, will receive a two-year deal worth $16 million, according to two sources with knowledge of the deal. The deal is still pending a physical.

With Zack Wheeler, the clubs big-ticket pitching target now off the market, the Rangers acted quickly to add other depth pieces to round out the rotation.

Are we looking to add more? Yes, general manager Jon Daniels said Friday afternoon. Wed like to add.

Daniels said the club would, all things being equal like to add another right-handed starter.

Lyles fits the bill. And the Rangers willingness to give him a chance to start apparently proved key to getting the deal done quickly. Lyles was 12-8 with 4.15 ERA split in 141 innings in 2019 split between Pittsburgh and Milwaukee. He allowed the Rangers a run on three hits in seven innings in an August game in Milwaukee.

The Rangers are not expected to be significantly involved with the biggest names on the market: Gerrit Cole and Stephen Strasburg. Cole appears headed for one of the coasts in a deal worth more than $30 million per year; conventional wisdom is that Strasburg will return to Washington at a renegotiated salary also in excess of $30 million. The Rangers are involved with one potential $30 million player: Third baseman Anthony Rendon.

Gibson, 32, is coming off a year in which he battled stomach ailments that left him drained down the stretch. He was diagnosed with E. coli after a mission trip to the Dominican Republic and Haiti in January. Later, after dealing with stomach cramps and losing nearly 20 pounds, doctors diagnosed him with ulcerative colitis. It is the same condition that former Rangers reliever Jake Diekman has dealt with since childhood. Gibson is currently on a regimen of biologic infusions that doctors hope to wean him off of in the next year. He expects to be ready for the start of spring training.

Through July, he compiled a 4.10 ERA and averaged 5 2/3 innings per outing. But the weight loss took its toll in the late summer. For August and September, he had a 6.80 ERA and averaged just 3 2/3 innings per outing. He pitched only in relief over the final three weeks of the season.

By early September, my legs were just gone, Gibson said. It was one of the most mentally and physically challenging seasons Ive ever gone through.

Twitter: @Evan_P_Grant

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Rangers bolster their roation with the addition of two right-handed starting pitchers in Kyle Gibson and Jordan Lyles - The Dallas Morning News

Potatoes Health Benefits: Potatoes Are Not So Bad After All: They Can Boost Exercise Performance! Here’s What You Should Know – NDTV News

Posted: December 7, 2019 at 11:42 am

Potatoes benefits: Potatoes can be good for your digestion and gut health

Potatoes, which is undoubtedly one of the most delicious vegetables, has always been in a bad light. However, if the findings of a recently-conducted study are to be believed, then consuming potato puree during prolonged exercise can sustain blood glucose level and boost performance in trained athletes, just like commercial carbohydrate gel. Potatoes are cost-effective, rich in nutrients and a whole food source of carbohydrates. Results of the study were published in Journal of Applied Physiology. 12 fit, healthy sports lovers participated in the study. They bicycled for 265 km on an average every week.

In order to qualify for the trials, athletes were required to reach a specific level of aerobic fitness and complete 120-minute cycling challenge followed by a time trial. All of the participants were wither made to consume water alone, or commercially available carbohydrate gel, or an equivalent amount of carbs from potatoes. Throughout the study, blood glucose levels, core body temperature, exercise intensity, gastric emptying and gastrointestinal symptoms of the participants were checked.

Including potatoes in diet can boost exercise performancePhoto Credit: iStock

Also read:Proteins Or Carbs: Which Is The Best Fuel For Exercise?

Performance level of cyclists who got carbohydrates by ingesting potatoes or recommended about of gels was found to be same. There was a significant boost in performance of two groups apart from the one which only consumed water.

All in all, it has to be understood that potatoes are not so bad after all! It is in fact, a time-tested food which is versatile in nature and can be included in a weight loss diet too. Not all carbs are bad and consuming potatoes while practicing portion control can fill you up and also provide you with Vitamin C and B6, potassium, magnesium, manganese, phosphorus, niacin and folate.

Also read:This Is The Best Time To Eat Carbs If You Want To Lose Weight Quickly

1. Potatoes contain beneficial antioxidants that can reduce damage caused by free radicals.

2. Potatoes can be good for your digestion and gut health. Fibre content in potatoes can keep constipation at bay. Resistant starch from potatoes is mostly converted in short-chain fatty acid butyrate, which provides good bacteria to the gut. A healthy gut is an essential prerequisite for good overall health.

Potatoes can give a boost to your digestionPhoto Credit: iStock

3. Potatoes are naturally gluten-free, which makes it a favourable food for people with celiac disease of gluten intolerance.

4. Potatoes are filling in nature. They can increase levels of fullness hormones such as cholecystokinin.

5. Resistant starch in potatoes can help in reducing insulin resistance and this can help in blood sugar control. Potatoes are thus beneficial for people with diabetes (keeping portion control in mind).

Also read:You Must Try These 5 Keto-Friendly Low-Carb Rotis- Know Method To Prepare

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Potatoes Health Benefits: Potatoes Are Not So Bad After All: They Can Boost Exercise Performance! Here's What You Should Know - NDTV News

Dare to live without limits Week of 12/9/19 – Press Publications Inc.

Posted: December 7, 2019 at 11:42 am

Big things are accomplished in small steps

The largest brick building is constructed one brick at a time. A long journey by foot is completed one step at a time. A home is built one board at a time. The most monumental accomplishments are achieved through a series of small, manageable steps.Any goal is achieved by taking enough small steps. You start where you are and then take just one step. Taking action initiates your forward progress. If you want a new job, begin by applying to one job posting. If you want to get a college degree, sign up for one course. If you want to become a chef, cook one meal. All successful journeys consist of small steps.Smaller steps are more manageable. A common strategic error is attempting steps which are too big. This leads to frustration, and possible abandonment of a goal which then seems unattainable. For example, a person sets a goal of losing 20 pounds in one week. Accomplishing this goal is virtually impossible. The inability to lose the desired weight in one week has the strong potential of having someone abandon their weight loss objectives altogether.Motivation grows with success. Developing the necessary skills enhances success. Setting and achieving small goals builds both motivation and skills. For someone embarking on a diet, a starting goal might be eating a quality breakfast each day. Once this goal is accomplished, lunch could be the next meal improved.For someone who wants to engage in more reading, an initial goal could be reading one page a day from a book they have been putting off. Success at this reachable objective would lead to one or more books being completed within a year. The progress would be easily doubled by only reading two pages a day.A person who wants to engage in more exercise can start small with one 15 minute walk each week. Although this alone would have minimal impact on ones physical conditioning, it will get someone successfully started. With the accomplishment of the initial goal, the frequency and distance can then be increased. Doing something is always preferable to doing nothing.Incorporating the action steps needed for each small goal into your daily routine is another effective strategy. You could read one page in your book before or after a meal or before going to bed. When food shopping, avoid those foods you dont want to be eating. Get up 15 minutes earlier to go for a walk.Take the stairs instead of an elevator. When going to a store, park away from the entrance. These examples demonstrate how you can adapt new behaviors into your normal routine. Goal achievement does not require a major revamping of your lifestyle.Accomplishing small goals builds confidence while moving you forward. Achieving a small goal is significant. Its much more effective than failing to reach a large goal. Once you have reached one small goal, set another one. If reaching the completed goal was too easy, make your next one a little bigger. Success is what matters, not the size of the goal.While working on a goal, consistency matters more than speed. It doesnt matter if arriving at your goal takes longer than planned. Taking longer than expected to become successful is always preferable to failing quickly.Set at least one small goal today. Dont put it off. Procrastination is a goal killer. Start from where you are right now. Even small goals may require several restarts. Since quitting ensures failure, never ever give up. Achieving each goal is an exhilarating experience.

NOW AVAILABLE: "Dare to Live Without Limits," the book. Visit http://www.BryanGolden.com or your bookstore. Bryan is a management consultant, motivational speaker, author, and adjunct professor. E-mail Bryan at bryan@columnist.com or write him c/o this paper. 2019 Bryan Golden

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Dare to live without limits Week of 12/9/19 - Press Publications Inc.

Pregnant Ashley Graham feels & # 39; alone & # 39; while fighting with the loss of control over your body – Up News Info

Posted: December 7, 2019 at 11:42 am

Instagram

Up News Info Pregnancy not only brought joy to Ashley Graham but also the feeling of loneliness. The 24 season judge of "America's next top model"He recently talked about how he really felt when he began to lose control over his body during pregnancy with his first child.

Presenting its first solo Vogue cover for its January 2020 edition, the Sports Illustrated swimsuit model spilled in the interview presented about the struggles that accompany its growing baby bump. "I felt I had no one to talk to," he confessed. "I was gaining weight quickly. And I felt lonely."

During the discussion, the plus size model recognized that insecurities exploded because she "always had control" over her body. "When everyone else wanted to dictate what it should be, I took full control over it, but I had this life inside of me saying: & # 39; It's not yours anymore, it's mine & # 39; and you just have to succumb," explained.

Fortunately for Graham, things improved when he heard his stylist's advice to make pregnant friends. Since then, he found "this camaraderie" of "a secret society that I did not know," and said he now has "nine pregnant friends." He also found support from other mothers on list A, including Kim Kardashian, Serena Williams and Amy Schumer.

Fellow mothers were not the only support system Graham had during her pregnancy. By sharing a snapshot of the magazine's photo shoot on Instagram, she gave her husband Justin Ervin credit for "supporting her [ALWAYS] ALWAYS from day one."

"When I see this picture, I get very excited because this moment feels bigger than me. It is indicative of our entire relationship," said the 32-year-old in the caption. "I am overwhelmed with so much joy and so full of gratitude that we are doing this together."

Graham was not the only model who struggled with body image due to her pregnancy. In early December, fellow model Rosie Huntington-Whiteley He talked about his battle to recover his pre-baby body. "I will say that exercising in the gym and looking at myself and feeling like shit, I was like, now I understand how difficult it is for some people to go to the gym," he confessed at the time.

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Pregnant Ashley Graham feels & # 39; alone & # 39; while fighting with the loss of control over your body - Up News Info

Cleveland Cavaliers John Beilein in unfamiliar territory after 127-94 loss to Detroit Pistons – cleveland.com

Posted: December 7, 2019 at 11:42 am

CLEVELAND, Ohio -- Cleveland Cavaliers head coach John Beilein lost just 15 games over his final two seasons at the University of Michigan -- a number he was reminded of prior to Tuesdays matchup against the Detroit Pistons.

In his inaugural NBA season, Beilein has already hit that mark. It took a little more than a month.

The Cavs lost to the Pistons, 127-94. Its their fourth straight loss and 10th in 11 games. After a rapid -- and better than expected -- start to his NBA career, Beileins Cavs are fading quickly, plummeting to the depths of the Eastern Conference.

They kicked our ass tonight, Kevin Love said following the loss. Detroit, tip your hat to them. They played inspired basketball. We came out and laid an egg. Really disappointing to feel like you made strides in the right direction and then play like we did tonight. I wish I had an answer for you.

One game after believing they had found a working recipe -- at both ends of the floor -- the Cavs slipped back into some bad habits.

On offense, the ball stuck, shots were forced and the team-oriented style that put a scare into the Milwaukee Bucks Friday night was nonexistent. The Cavs scored 94 points on 38-of-89 (42.6%) shooting to go with 8-of-27 (29.6%) from 3-point range. They had just 16 assists against 14 turnovers. Only three starters -- Collin Sexton (22 points), Cedi Osman (10 points) and Tristan Thompson (10 points) -- scored in double figures. The lethal Love-Thompson combination that led to early-season success has vanished.

Its pretty much been nonexistent," Love said. "Im trying to get myself involved a little bit, but I dont know where its gone. I cant answer that. I think were making it too easy on teams with those one-pass, two-pass or no-pass shots.

The struggles on offense seemed to impact the defensive end. Detroit entered the night ranked second in 3-point percentage. The Cavs knew that was going to play a pivotal role. And yet, the Pistons launched repeatedly. With little resistance. In all, the Pistons made 18 triples, shooting a sizzling 51.4% from long range.

Even on a night backup center John Henson returned from a 17-game absence because of a hamstring injury, Detroits size overwhelmed the smaller Cavaliers -- a constant during this rough stretch. The Pistons scored 60 points in the paint, out-rebounded the Cavs 46-39 and had six blocks, with All-Star center Andre Drummond patrolling the middle and forcing the Cavs to look unsure around the rim.

Beilein was eager to see how his team would respond after what he called two energetic, positive practices that felt a little like training camp on Sunday and Monday. It was the first real break in a relentless schedule that allowed the Cavs to work on the basics -- play-calling, positioning, defense, passing, pivoting. He believed the Cavs got better over the last few days. One of the final lines of his opening statement about two hours before tipoff was filled with optimism.

I hope youre going to see it in about 100 minutes or so, he said.

Not quite. The two days of practice didnt help Cleveland break out of this weeks-long funk. As the eight-win Pistons pushed the lead to a game-high 35 points, the boos poured in from the perturbed crowd.

Im disappointed, but not going to flinch, Beilein said after the game. "I cant explain it. I thought we came out with a little bit of bounce, we looked good, then they took a huge lead, then we came bouncing right back, then it was 16 at half. Our offense was not good, our defense was equally bad. But the cagey veterans, the guys that theyve got that have been around for a while are taking advantage of it and they should.

We will just keep working really hard at growing the team with every practice, with every film session, with every weight training session. Were not getting Cs, were going to get As every time we do that, thats one thing we can really control.

Given the circumstances and opponent, this was the Cavs worst performance of the season. Its back to the drawing board. Beilein is officially in unfamiliar territory.

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The Cavs will wrap up their homestand on Friday night against the Orlando Magic. Tipoff is set for 7 p.m.

Get Cavs Insider texts in your phone from Chris Fedor: Cut through the clutter of social media and communicate directly with one of the NBAs best beat reporters -- just like you would with your friends. Its just $3.99 a month, which works out to about 13 cents a day. Learn more and sign up here.

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Cleveland Cavaliers John Beilein in unfamiliar territory after 127-94 loss to Detroit Pistons - cleveland.com

Ask Jillian Michaels: I recently gave birth to my first child how do I lose the baby weight and get back in shape? – INSIDER

Posted: December 7, 2019 at 11:41 am

Question:I recently gave birth to my first child and I'm finding it harder than expected to get back into shape. How can a new mom like me bounce back from their postpartum body?

Jillian Michaels: One of the all-time most frequent questions I get is "How do I lose the baby weight?"

First of all, give yourself a break. You just built a human and it sounds like you are in your "fourth trimester" the crucial three-to-six-month period after birth when many of the physical, psychological, emotional, and social effects of pregnancy continue.

Unfortunately, we live in a society that has an underlying expectation of women to look just like they did pre-baby ASAP. We literally go from talking about how beautiful the baby bump is and how pregnant mommies glow to saying "wrap things up, tuck away the evidence, and apologize for the mess," as was so well put by Kate Baer.

And this is absurd. Of course, you will eventually want to "bounce back" key work being eventually.

Focusing on weight loss immediately after giving birth is not advantageous. You will be in the process of healing from delivery, exhausted, and possibly breastfeeding. Adding weight loss to your plate is a recipe for heightened stress, a decrease in breast milk production, and an even higher risk of postpartum depression in other words, totally counterproductive. Yes, we have all seen the Hollywood actresses and rock stars that drop crazy amounts of weight seemingly overnight but God only knows what kind of a toll it's taking on them in other areas.

So, my first piece of advice is to give yourself a year off to slowly return to your postpartum weight and level of fitness.

Sean Gallup/Getty Images

Our primary goals in this "fourth trimester" time period should be as follows:

Side note: I use words like "healing" because it is true, in so many ways. Healing encapsulates the physical, emotional, mental, and even spiritual changes you're faced with right now.

The word isn't meant to scare you. It's meant to validate anything you may be dealing with postpartum whether it's experiencing postpartum depression, recovering from cesarean sections or episiotomies, having feelings of resentment, or noticing a decrease in libido and assure you that it's all normal and all will be OK. But there is simply no need to put extra pressure on yourself to "bounce back" quickly, and trying to do so could compromise all of the above.

Now, that we've gotten that out of the way, the how-to of bouncing back is actually pretty straightforward. Baby weight is the same as any weight you want to lose, from a physiological perspective. That means stored fat, no matter how or why you gained it, can only be burned off one way: eating better and moving more.

So, exactly how much less should you be eating and how often and intensely should you be moving post-delivery?

You must create a calorie deficit to lose weight roughly 3,500 calories to lose a pound, or 500 calories every day in a week, according to the Mayo Clinic.

But you shouldn't go for fast and dramatic weight loss at this time in your life. Even if you aren't breastfeeding, you will still need enough calories and nutrients to fend off fatigue, mitigate postpartum depression, and aid in recovery from pregnancy and delivery. So if you aren't breastfeeding, 1,600 calories a day with unlimited green vegetables is as low as I would recommend you take your diet for at least three months postpartum. Then, if cleared by your doctor, you can go to 1,400 after that, provided you have more than 10 to 15 pounds to lose.

If you are breastfeeding, things get a bit more complicated. Are you looking to shed excess pounds that were gained, or simply maintain your weight? When I say excess, I mean over 10 to 15 lbs. Remember that your body needed to add roughly 9 pounds of fat for breastfeeding purposes. So if you have gained 20 or more pounds of excess fat, then, yes, you are going to want to lose it safely, and in a reasonable time frame that doesn't compromise your health, your sanity, or your baby's milk supply.

If you are breastfeeding, you will want to eat no less than 1,800 calories and you will want to lose no more than two pounds a week. In helping many women get back in shape after having a baby, I have found pretty unilaterally that when new mothers drop more than two pounds a week, the milk supply can be compromised.

If you are only 10 to 15 pounds or so away from your pre-baby weight, this should come off naturally as you continue to breastfeed and exercise over the next three months, without reducing your calorie intake much at all. You could eat anywhere from 2,000 to 2,300 calories a day, going toward the higher end on days you exercise.

Getty Images Now, in order to determine what you should be doing for exercise, how many times a week, and for how long per session, we need to first establish what your delivery was like.

The American College of Obstetricians and Gynecologists says it's OK to slowly resume exercising as soon as you feel up to it. As a general rule though, it's strongly recommended that no matter the manner of your baby's birth, six weeks off any strenuous training is a must. The body needs time to heal.

If you were fit during pregnancy and had a complication-free vaginal delivery, most doctors will allow or even recommend light cardio activity (think biking, incline walking, or swimming), stretching, resistance training with light weights, or modified body-weight exercises during the first six weeks. Again: This is only for those who had a complication-free delivery and had a decent level of fitness prior to and during pregnancy.

Now, once those six weeks have passed, you should start to acclimate a bit, and anyone can begin to steadily push the up button on your regimen with light resistance training and moderate cardio.

If you had a diastasis recti, or had an episiotomy, C-section, or another procedure, you must speak with your doctor about what is safe for you to do after giving birth.

Once you have hit the three-month postpartum mark, you are generally in the clear to exercise in any way you choose, provided you have had no healing complications and have been diligent about your steady return to fitness.

Keep in mind that many women are not feeling 100% until around six months post-delivery. So during this time period, as you think about returning to more aggressive types of fitness, keep your intensity level at about 70% of what it was pre-pregnancy. That may mean cutting back on your running speed or the amount of weight you're lifting.

On a final note, be gentle, kind, and patient with yourself. Follow the above guidelines if cleared by your doctor and take a year to slowly acclimate to life's changes while returning your body to its pre-baby state.

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Ask Jillian Michaels: I recently gave birth to my first child how do I lose the baby weight and get back in shape? - INSIDER

Intermittent Fasting for Women: What Are the Health Risks? – LIVESTRONG.COM

Posted: December 7, 2019 at 11:41 am

Intermittent fasting is officially more than a diet trend. The eating regimen has exploded in popularity, largely because of what it doesn't require: counting calories, tracking macros, labeling foods as "good" or "bad."

When it comes to intermittent fasting for women, there are some specific risks to consider.

Credit: Hero Images/Hero Images/GettyImages

This type of fasting which restricts eating to certain hours of the day or certain days of the week has also received praise from the scientific community because of budding research on its benefits, including effective weight loss and lowered disease risk, per Harvard Health Publishing.

But when it comes to intermittent fasting for women, there are also some risks to consider.

Indeed, some groups of women should avoid practicing IF or at least consult a health professional first. And all women may benefit from easing into a fasting pattern and following a protocol that reduces the risk of negative side effects.

Here, we'll lay out everything you need to know about intermittent fasting for women.

Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!

Most women can safely partake in intermittent fasting, Pamela Nisevich Bede, RD, dietitian and author of Sweat. Eat. Repeat., tells LIVESTRONG.com.

"Women find weight-loss success on intermittent fasting for a plethora of reasons, [including] a forced reduced-calorie intake, a low-energy state that prompts ketosis and a thoughtful connection with food in which individuals become more mindful of intake," Bede says.

IF also opens the door to a wealth of potential health benefits for women specifically, according to a review published in the April-June 2016 issue of the Journal of Mid-Life Health, which connected periodic fasting to:

However, it's important to keep in mind that the research looking at intermittent fasting for women specifically is extremely limited, Amy Rothberg, MD, an endocrinologist and associate professor at Michigan Medicine, tells LIVESTRONG.com. Most of the currently available information on IF and female physiology comes from rodent studies, she says.

"There is better evidence from studies of time-restricted feeding, [which means] limiting the window of eating during the day, which lengthens the period of fasting at night" Dr. Rothberg says, "and also studies that align eating with our circadian clock."

One such study, published March 2015 in Cell, notes that time-specific food intake has profound effects on our physiology, and especially our hormones and metabolism. When we disrupt the natural cycle of eating during daylight hours, the study author notes, that can throw our other bodily processes out of whack, increasing our risk of disease.

So far, Dr. Rothberg notes, studies have primarily focused on how IF affects body weight, metabolism (meaning markers like insulin and blood lipids) and mortality. Limited evidence suggests some hormonal changes, but such changes are almost always associated with overall caloric restriction, so they don't seem to be unique to IF.

However, young women should be aware that, "When food supply is insufficient to meet metabolic demands, puberty is delayed and ovulation and the normal menstrual cycle is suppressed," Dr. Rothberg says.

In other words, women run the risk of developing amenorrhea (loss of their menstrual period for at least three consecutive months) if calorie intake becomes too low, according to a June 2017 review in Seminars in Reproductive Medicine. That's because a lack of calories can cause changes to the hormones estrogen and progesterone, which regulate the menstrual cycle. It can also potentially cause a loss of bone density and do potential harm to a developing fetus if a woman was to get pregnant, Dr. Rothberg says.

If your calorie intake remains adequate, though, intermittent fasting alone should not put you at risk for amenorrhea or these other conditions it's all about overall calorie and nutrient intake.

Other non-hormonal changes that women may experience due to fasting or calorie restriction include cramping, fatigue, headaches, fainting spells and if severe nausea and vomiting, says Dr. Rothberg. These symptoms typically occur due to shifts in electrolyte balance.

"The studies that exist on intermittent fasting suggest that both sexes respond to fasting and have similar rates of weight loss. That being said, both men and women succeed and struggle with it."

"There is not much research currently to show how intermittent fasting affects men and women differently," Natalie Allen, RD, dietitian and instructor of biomedical sciences at Missouri State University, tells LIVESTRONG.com. "As a relatively new diet trend, we are still gathering credible information on intermittent fasting."

Bede argues that the difference isn't sex-specific, but genome-specific. That is, everyone responds differently to fasting regardless of sex because our genes differ.

"The studies that exist on intermittent fasting suggest that both sexes respond to fasting and both have similar rates of weight loss," says Bede. "Anecdotally, I know many more women who experiment with intermittent fasting than men. That being said, both men and women succeed and struggle with it."

Across both sexes, it's important to note that fasting is not necessarily easy, says Bede. "We humans are hardwired to seek food for survival, and these innate signals are put in place to drive us to refuel."

So if you experiment with intermittent fasting and continuously feel poorly, seek advice from your health care provider and reconsider your approach intermittent fasting is certainly not the only way to achieve the health or wellness benefits you seek, says Bede.

Intermittent fasting isn't for everyone.

Credit: erdikocak/E+/GettyImages

If you're interested in intermittent fasting, the best way to start is to ease into it, Dr. Rothberg says. " I would suggest that most ease into intermittent fasting gradually to make sure that it's something they think they can adopt and to which they can also adapt," she says.

So, if you'd like to try fasting for 16 hours each day, for example, start by fasting for 10 hours, then assuming you feel well slowly bumping up your fasting time every few days until you hit 16.

If you try IF and notice any of the following effects, stop and talk to a doctor or dietitian:

There simply isn't enough data looking at the effects of intermittent fasting on women specifically, Dr. Rothberg notes, so women need to look out for symptoms that indicate that fasting or their overall calorie or nutrient intake is messing with their physiology, particularly their hormones. The scenarios above are rare-but-serious effects that can occur when your body doesn't adjust to a fasting protocol.

Despite the potential benefits of intermittent fasting, some women should steer clear of this eating pattern. For some, IF can cause more harm than good. According to Bede and Allen, those groups include:

Women with a history of eating disorders or disordered eating, because intermittent fasting can perpetuate dysfunctional eating habits, such as a binge/purge cycle, restrictive eating and emotionally charging food.

Women who are pregnant or breastfeeding should not try intermittent fasting without first discussing with a doctor, because there is not enough data to support the idea that fasting while pregnant is healthy for mom or baby.

"Very low-calorie diets, lack of balance of both macro and micronutrients and fasting can result in abnormal fetal growth and lifelong consequences for the offspring, including a higher risk of being overweight and obese," says Dr. Rothberg.

If you are trying to conceive, talk to your doctor first to make sure that intermittent fasting won't affect your likelihood of getting pregnant.

Female athletes who perform high volumes of training or are preparing for competition shouldn't start intermittent fasting without talking with a sports dietitian, coach, trainer or doctor, as they may be at risk for amenorrhea or female athlete triad disorder.

Women with diabetes shouldn't try IF without clearance from a doctor because there isn't enough data available to support fasting with diabetes.

Women with certain autoimmune conditions or genetic disorders should consult with a doctor or dietitian before trying intermittent fasting to ensure that their condition is not a contraindication for fasting.

Women who are otherwise already at risk for nutrient deficiencies shouldn't attempt intermittent fasting without working with a registered dietitian or physician who can ensure adequate nutrient intake.

There are many different versions of IF, which range from fasting for 12 hours each day to completing a 24-hour fast once or twice per week. There's also the Warrior Diet, which calls for 20 hours of daily fasting, and alternate-day fasting, during which you restrict calories to 500 per day every other day, then eat normally the other days.

"An individual needs to think about her routine, eating patterns, workout plans and weight-loss goals as she chooses which plan to follow," Allen says.

Bede recommends the 16:8 protocol for women, especially for those who are new to intermittent fasting, because it's the most researched of the IF protocols. The 16:8 protocol involves eating all of your food during an eight-hour window (10 a.m. to 6 p.m., for example) and fasting for the other 16 hours. It's often considered the easiest IF protocol because most people are sleeping for seven to nine of their fasting hours.

"It also appears to be the most reasonable and achievable" says Bede. "This approach is as simple as shutting down the kitchen after an early dinner, which prevents mindless snacking and grazing while watching late-night TV and also forces one to recognize hunger signals before diving into lunch."

Additionally, the 16:8 protocol allows for fasted training or "training low" for those who exercise early in the morning, says Bede. Exercising at the tail end of a fast allows your body to work off of its fat stores and burn additional calories. Bede cautions, however, that you should utilize fasted training only occasionally and never before a competition or race, as you'd put yourself at risk for low glycogen and low blood sugar. Low glycogen means your muscles are running low on energy stores, which can affect your physical performance, while low blood sugar (hypoglycemia) can result in dizziness, shakiness, rapid heartbeat and fainting.

Dr. Rothberg notes that there's not really enough evidence to promote one intermittent fasting protocol over another, but based on the info available, the 16:8 protocol makes sense. "I think the best evidence, again limited, is for time-restricted feeding," she says. "That is, eating during the day for eight hours and fasting in the evening and overnight for 16 hours, and eating the larger meals of the day in the beginning of the day."

More here:
Intermittent Fasting for Women: What Are the Health Risks? - LIVESTRONG.COM

Caraway: Nutrients, Benefits, and Uses – Healthline

Posted: December 7, 2019 at 11:41 am

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Caraway is a unique spice long used in cooking and herbal medicine (1).

Although frequently mistaken for a seed, this small, brown pod is really the dried fruit of the caraway plant (Carum carvi L.) (2).

Its slightly bitter, earthy flavor is reminiscent of licorice, coriander, anise, and fennel. It can be used whole or ground in both sweet and savory dishes, such as breads, pastries, curries, and stews. Its sometimes infused into spirits and liqueurs as well.

When used medicinally, caraway can be made into a tea or taken as a supplement. You can also apply its essential oils to your skin (2).

In fact, emerging research suggests that the aromatic compounds responsible for its distinct taste may also provide health benefits, such as improved digestion (1).

This article explores caraways nutrients, benefits, and uses.

Caraway boasts a wide variety of essential nutrients, several of which are lacking in Western diets. These include iron, zinc, calcium, and fiber (3).

Just 1 tablespoon (6.7 grams) of caraway provides (4):

Whats more, caraway boasts a rich supply of health-promoting antioxidants, including limonene and carvone (5).

Caraway is loaded with fiber and several important minerals, including iron, magnesium, copper, and calcium. Its also a rich source of antioxidants.

Caraway has been used in traditional and folk medicine for centuries. Interestingly, preliminary research supports several of these benefits.

Several caraway compounds demonstrate strong antioxidant and anti-inflammatory properties (2).

While inflammation is a natural bodily response, chronic inflammation can lead to various ailments, such as inflammatory bowel disease (IBD). Its symptoms may include ulcers, cramping, gas, diarrhea, bowel urgency, and irritation of digestive tissue.

In a study in mice with IBD, both caraway extract and essential oil reduced inflammation in colon tissue as effectively as common steroid-based drugs (6).

Despite these promising results, human research is needed.

Caraway has historically been utilized to treat several digestive conditions, including indigestion and stomach ulcers.

A handful of small human studies show that caraway oil relaxes your digestive tracts smooth muscle tissue, thus relieving indigestion symptoms like gas, cramping, and bloating (7, 8, 9).

Although the precise mechanism is unknown, its antimicrobial capacity may be responsible (1, 2).

One test-tube study revealed that caraway essential oil blocked the growth of harmful gut bacteria while leaving beneficial bacteria untouched. These good bacteria produce nutrients, reduce inflammation, improve digestion, and support your immune health (10, 11).

Another test-tube study found that caraway extract fought H. pylori, a bacterium known to cause stomach ulcers and digestive inflammation (12).

All the same, more studies are necessary.

Caraway may support weight loss and body composition.

In a 90-day study in 70 women, those who took 1 ounce (30 ml) of a 10% caraway oil solution daily experienced significantly greater reductions in weight, body mass index (BMI), and body fat percentage than those who received a placebo (13).

They also saw significant declines in total calorie and carb intake, compared with the placebo group.

Scientists speculate that these effects may be due to positive changes in gut bacteria that affect hormone regulation, fat metabolism, and appetite.

Keep in mind that research is ongoing.

Early research suggests that caraway may promote weight loss and help treat various inflammatory conditions and digestive disorders.

Caraway is cultivated around the world and relatively inexpensive. Its readily available in most grocery stores, as well as online.

Caraway is best known as an ingredient in rye and soda bread, but it can likewise be used in other baked goods, such as muffins, cookies, croutons, dinner rolls, and French toast.

It adds a peppery, warm bite to fruit-based desserts and sweets like pies, tarts, jams, jellies, and custards.

It can also be used in savory foods, such as dry rubs, curries, casseroles, soups, stews, and sauces. Whats more, you can try it as a seasoning for roasted vegetables or add it to pickled or fermented foods like sauerkraut.

Alternatively, steep caraway in hot water to make a soothing tea.

Caraway comes in various forms, including the whole fruit (or seed), capsules, essential oils, and extracts.

Most types are ingested, but oil formulations diluted to 2% can be safely applied to unbroken skin (2).

No clear dosage recommendation has been established, but some research suggests that 1/2 teaspoon to 1 tablespoon (16.7 grams) of whole caraway divided into 3 daily doses is likely safe and effective (2).

Most healthy people tolerate caraway well, and few side effects have been reported. However, due to insufficient safety research, it shouldnt be consumed by children or women who are pregnant or breastfeeding (2).

Plus, anyone with liver or gallbladder dysfunction should avoid caraway, as some evidence suggests that it can inhibit gallbladder emptying (2).

If youre unsure whether caraway is safe for you, consult your healthcare provider.

Caraway can be added to countless sweet and savory dishes, as well as taken as a supplement.

Caraway is a multifaceted spice with numerous culinary and medicinal applications.

Although widely considered a seed, it comes from the fruit of the caraway plant and boasts several minerals and plant compounds. In fact, it may aid weight loss, relieve inflammation, and promote digestive health.

This versatile ingredient can be used whole or ground to flavor desserts, sauces, breads, and baked goods.

Although its generally very safe, children, pregnant and breastfeeding women, and people with liver or gallbladder disease should not use caraway. Talk to a medical practitioner if you have any reservations about adding it to your routine.

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Caraway: Nutrients, Benefits, and Uses - Healthline


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