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Best Supplements for Working Out, According to Experts | Eat This Not That – Eat This, Not That

Posted: August 12, 2021 at 1:49 am

Everyone's looking for an edge. Whether you're an Olympic athlete or weekend tennis player, everyone wants something that'll provide a boost during exercise or competition. It takes more than pushing yourself physically to build your body or improve your performance; you need to supply your body with nutrients that'll maximize your effort.

Even if you eat enough carbohydrates, the chief macronutrient for energy to fuel endurance, and even if you eat a healthy diet (do you, really?), you probably don't get enough of the good stuff that'll make your body hum when you're huffing and puffing. Dietary supplements can fill those gaps.

We asked nutritionists and fitness experts for their must-have supplements for exercise and sports. Be forewarned: there are a lot of opinions out there and few iron-clad clinical studies supporting the claims. But you can do your own research to figure out what's worth a try for the goals you have in mind. This review of Dietary Supplements for Exercise and Athletic Performance from the National Institutes of Health, will help the next time you're considering buying, say, deer antler velvet, a Chinese supplement purported to have growth factors for building muscle.

And remember that dietary supplements are not regulated by the Food & Drug Administration as drugs. Many manufacturers make claims that may not be entirely true. What's more, because they are not rigorously controlled as pharmaceuticals, dietary supplements can contain ingredients that may interact with your prescription medicines. Talk with your doctor before taking any new dietary supplements and review our story on Popular Supplements with Hidden Dangers.

Protein is the building block of muscle. If you're doing vigorous exercise or resistance training, you are breaking down your muscle fibers and need protein to repair and rebuild them stronger than they were before, says certified sports nutritionist Hope Prenner, a National Academy of Sports Medicine Certified Personal Trainer on staff at BucketListTummy.com. "I strongly recommend supplementing with protein powder and creatine monohydrate, a natural substance found in muscle cells that is the first form of energy that the body burns through during strenuous exercise," she says.

READ MORE:The Best and Worst Protein Powders to Buy

Polyphenols are micronutrients found in fruits and vegetables. One of the most effective of these phytonutrients is ellagitannin, which has been shown to reduce delayed onset muscle soreness (DOMS) that typically starts a day or two after a workout.

Ellagitannins are found in pomegranate extract, which is a key ingredient in Beachbody super trainer Autumn Calabrese's go-to post-workout drink Recover, a plant-based protein and polyphenol powder. "I feel good knowing I'm getting a high-quality source of vegan protein and phytonutrients to combat exercise-induced muscle soreness, speed recovery and restore my strength so I can do it all over again the next day," says Calabrese, author of Lose Weight Like Crazy Even If You Have a Crazy Life.

"Recover helps me stay consistent with my routine. At almost 41, I'm the fittest I've ever been." A serving of Recover contains 20 grams of pea protein; that's just about the maximum amount your body can use at one time to support muscle protein synthesis, according to a study in the Journal of the International Society of Sports Nutrition.

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Exercise itself helps build bone. The forces you exert on your bones when exercising cause bones to become denser. But vitamin D is also essential for good bone health because our bodies do not effectively absorb calcium without it. "Supplementing with vitamin D is a good idea for athletes because it promotes bone health, which all athletes rely on for good performance," says Diana Gariglio-Clelland, RD, a nutritionist on staff at NextLuxury.com, and a certified diabetes education specialist. "It's estimated that over 40% of Americans are vitamin D deficient, so vitamin D is a worthwhile supplement to invest in for overall health." And it is well-researched in terms of benefits, something that can't be said of all dietary supplements, she says.

For more, check outThe #1 Best Vitamin D Supplement to Take, Says Dietitian.

The BCAAs valine, leucine, and isoleucine are essential amino acids your body gets from the proteins in dairy, meat, and legumes. For you chemistry buffs out there, "branched-chain" refers to their chemical structure. BCAA supplements are popular with weightlifters because they may enhance muscle growth and help prevent DOMS (delayed-onset muscle soreness). "One of the most important things to look for when choosing a BCAA supplement is the ratio of leucine to isoleucine and valine," says Jay Cowin, a certified sports nutrition advisor (CSNA) and the nutritionist/director of formulations for ASYSTEM.

"I recommend a supplement that uses a 2:1:1 since leucine plays the most important role in muscle protein synthesis while isoleucine helps process leucine. Valine helps reduce fatigue during your workout." The supplements are available in capsule or powder form. Cowin prefers the powder because it acts faster and delivers higher doses than BCAA capsules.

Arginine (L-arginine) is an amino acid that's often used to treat peripheral artery disease and erectile dysfunction because it affects nitric oxide production, relaxing blood vessels, and improving blood flow. But it's an exercise supplement, too. "It stimulates growth hormone to help grow muscle, build strength, and aid in recovery from vigorous workouts," says Cowin. "It's a precursor to creatine for natural performance enhancement." Cowin points out that arginine and other supplements often contain added ingredients like electrolytes, sweeteners, and gluten, which may cause negative reactions if you are sensitive to these additives. Check ingredient labels before buying.

Beetroot powder is made from the beet plant, a terrific source of nutrients like folate, manganese, potassium, iron, vitamin C, and fiber. "Beet root can help increase blood flow to help oxygenate exercisers' hard-working muscles," says Lauren Manaker, MS, RDN, a member of our Eat This, Not That! Medical Expert Board and a licensed dietitian for Zhou Nutrition, which makes Zhou Beet Complete, beetroot powder.

Studies have shown that beetroot powder can improve athletic performance by helping the mitochondria, the "energy engines" in your cells to work more efficiently during intense exercise. The key ingredient in beetroot is nitrate: a substance that helps your body produce nitric oxide, which dilates blood vessels, improves blood flow, and lowers blood pressure.

In addition, "the antioxidants in beet root may help combat the oxidative stress that may occur during a strenuous workout," says Manaker. "I recommend beetroot as an addition to a dietary regimen for those who exercise vigorously." You can read more about the potential for nitric oxide to boost resistance exercise in this study in The Journal of Strength Conditioning Research involving bench pressing at 60% of recreational athletes' one repetition maximum.

Jamie Hickey, NASM, a certified trainer, nutritionist, and founder of Truism Fitness recommends quercetin supplements. "Quercetin (a flavonoid found in apples, tea, berries and red wine) is a well-studied antioxidant that can work to increase your endurance and act as an appetite suppressant," he says. "A variety of studies have found that quercetin supplementation increases exercise tolerance and muscle loss while decreasing markers of muscle degradation." One double-blind clinical trial of 60 male athletes in the International Journal of Preventive Medicine found that those who received quercetin capsules improved their lean body mass, basal metabolic rate, and total energy expenditure.

Fruits vs. vegetables: List, nutrition, benefits, and more – Medical News Today

Posted: August 12, 2021 at 1:49 am

Fruits and vegetables are an essential part of a nutritious diet. They contain vitamins, minerals, fiber, and other nutrients.

Although they both make up the basis of a nutritious diet, fruits and vegetables have classifications based on their botanical structure. The fruits people eat are the seed-bearing structure in flowering plants, while vegetables consist of edible plant stems, leaves, and other plant components.

The Department of Agriculture recommends adults consume 1.5 to 2.5 cups of fruit per day.

In addition to fruit, they should aim to eat 2 to 4 cups of vegetables. These recommendations vary depending on a persons age, weight, and sex.

According to a 2015 study, most adults in the United States do not consume enough produce.

The survey showed that just 12.2% met the daily fruit intake, while 9.3% met the daily vegetable intake. Access is likely an issue, as only 7% of adults near or below the poverty level reported they ate the required amount of vegetables per day.

Read more to learn about the differences between fruits and vegetables, the health benefits of both, and affordable ways to consume more fruits and vegetables.

Fruits and vegetables comprise different parts of the plants from which they grow.

Fruits come from the flowering part of a plant and contain seeds. In contrast, vegetables are the edible parts of a plant, such as the leaves, stem, roots, and bulbs.

People often associate fruits with sweetness and vegetables with a savory taste. Although this is often true, botanists classify some savory produce as fruits, such as tomatoes.

Savory fruits and sweet vegetables sometimes cause confusion as to their classification. Additionally, botanists and culinary experts disagree on the classification of some fruits and vegetables, further complicating the matter.

Botanists classify fruits and vegetables based on the part of the plant that they originate. However, chefs use flavor profiles, such as sweet or savory, to decide whether something is a vegetable or a fruit.

Below are some fruits and vegetables that fit into two different categories and that people often mix up.

While the tomato is technically a fruit according to botanists many consider it a vegetable due to its savory flavor.

FoodData Central (FDC), the U.S. governments central nutrient database, classifies tomatoes as vegetables. However, a tomato grows from the plants flower and has seeds, making it a fruit.

According to the FDC, cucumbers are also vegetables.

However, cucumbers come from the flowers of the plants. They also have seeds throughout them, classifying them as fruit.

People may view rhubarb as a fruit due to its distinctive flavor and role in various baked goods.

Although the FDC also classifies it as a fruit, botanists disagree. The part of the rhubarb people eat is the stem, making it a vegetable, not a fruit.

Most people consider green beans to be vegetables, and the FDC agrees.

Regardless, green beans grow from the flower of their plant, and they contain beans, which are their seeds. This makes them a fruit.

Bell peppers have seeds inside and grow from the flower of the plant, making them a fruit. However, the FDC categorizes them as vegetables.

Regardless of their technical classification, fruits and vegetables are excellent sources of vitamins, minerals, and fiber.

Many experts say that when trying to follow a nutrient-dense diet, a person should aim to eat the rainbow. This is because colorful vegetables contain vital nutrients, and their different shades indicate different nutrient profiles. A diverse diet offers a range of vitamins and minerals, which helps people consume a nutritious diet.

For example, red and orange vegetables are high in antioxidants and carotenoids. Blue or purple vegetables are rich in anthocyanins, which have anti-inflammatory and antimicrobial properties. Meanwhile, dark, leafy greens are excellent sources of calcium, fiber, and carotenoids.

Fruits also contain various beneficial nutrients. For example, many citrus fruits such as oranges, grapefruits, and limes contain vitamin C, an antioxidant that helps the bodys tissues grow and repair themselves.

Both fruits and vegetables provide health benefits.

Humans need calcium for building and maintaining strong bones. It occurs naturally in broccoli and dark, leafy greens such as kale, bok choy, and collard greens. Oranges and dried figs also provide a substantial amount of the mineral.

Vitamin C plays an essential role in the bodys ability to heal damaged tissues.

Fruits high in this vitamin include:

Both fruits and vegetables are excellent sources of fiber. However, people need to consume produce in its complete state not in juice form to get the most fiber.

Fiber prevents blood sugar spikes by slowing the digestive process, and it also helps the digestive system function properly. Brocolli, squash, pears, and apples, among other produce, are all high in fiber.

According to a 2015 study, most adults in the U.S. do not consume enough produce. The research showed that the largest disparity in vegetable consumption was poverty. Although fruits and vegetables are a proven part of a nutritious diet, they remain expensive and inaccessible to many individuals.

People living in food deserts are at a significant disadvantage. These are areas where individuals have limited access to nutritious foods.

A nutritious diet can be difficult to achieve considering these barriers to access. However, the below strategies may help ease some of these challenges.

Some produce, such asparagus and berries, can be expensive. People looking to stretch their grocery budget can try buying more affordable options.

Although the least expensive produce varies depending on the location and season, some of the most affordable fruits and vegetables include:

Learn more about eating nutritious foods on a budget.

People living in the U.S. may be eligible for the Supplemental Nutrition Assistance Program (SNAP), a monthly benefit allowing individuals to buy fruits, vegetables, meat, bread, and more.

Low income, pregnant, nursing, or postpartum individuals (until their children are 5 years of age) are also eligible for the Special Supplemental Nutrition Program for Women, Infants, and Children (WIC). This provides them access to the nutritious foods that new mothers and young infants need.

Check the eligibility criteria for SNAP and WIC.

In addition to shopping in grocery stores, people can use their SNAP dollars at most farmers markets.

The Double Up Food Bucks program, which is currently active in 25 of the 50 states, helps individuals get more for their money at the farmers market. It matches every dollar a person spends, meaning they can get twice the produce for the same price.

Learn more about Double Up Food Bucks.

Although botanists classify fruits and vegetables by their structure and seeds, many individuals and chefs classify them by their taste. Regardless, both contain essential vitamins and minerals that are important for the body.

Some benefits of eating fruits and vegetables include promoting bone health, a functioning immune system, and proper digestion.

Most people in the U.S. do not eat enough fruits and vegetables, while those living at or below the poverty line consume even less. However, food assistance programs, such as SNAP and WIC, and shopping for affordable produce, can help individuals consume more nutritious diets.

Excerpt from:
Fruits vs. vegetables: List, nutrition, benefits, and more - Medical News Today

The #1 Cause of Memory Loss, Say Experts – Eat This Not That – Eat This, Not That

Posted: August 12, 2021 at 1:49 am

Losing your memory can be a frightening prospect, especially if it strikes you seemingly out of nowhere. For example, "brain fog"an inability to concentrate or remember certain thingshas been in the news a lot of late as it is often linked to lingering symptoms of COVID-19. Long COVID is one of many possibilities for memory loss, along with diet and stress, or increased physical inflammation.

"There are a multitude of causes of memory loss, from unmanaged minds to trauma's to excessive stress to illnesses to mental fatigue to medications to brain injuries to neurological disorders to viruses like COVID that affect the brainthe list is endless," said neuroscientist and brain health expert Dr. Caroline Leaf. Endless as it may feel, there's a lot we can do to try to make it better. Read onand to ensure your health and the health of others, don't miss these Sure Signs You Have "Long" COVID and May Not Even Know It.

"Anything that disrupts the psychoneurobiological (mind-brain-body connection) network is going to disrupt memory," said Dr. Leaf.

To understand the cause of memory loss and how to manage it, we need to understand what memory is. We all have both wonderful and terrible memories. These are memories of moments that made us happy or sad, feel loved or feel angry. We experience events and circumstances all the time, and it is reacting to those moments days or even years later that are our memories. "All this is our mind-in-action and mind-in-action makes a product a thought," said Dr. Leaf. A thought is a real physical thing made of proteins and chemicals, that occupies mental real estate in the brain.

We all want to build the kind of memory that will lead to success. "To do so, we need to think in such a way that will engage the neurons to grow little branches called dendrites, which hold the information," said Dr. Leaf. The stronger the dendrites get, the better our recall and application of the knowledge will be. This is not a quick fix.

Almost everyone suffers from stress and anxiety during their lives, it doesn't matter what their profession is, or how stressful their life may seem to those looking on. However, the intensity of the stress can vary and it can have some effects on your body. It also depends on an individual how they manage stress and their life around it to either feel better or worse. "One of the effects that anxiety and stress has is loss of memory," said Pareen Sehat, a registered clinical counselor and certified mental health professional.

Your nervous system is directly affected when you suffer from stress or anxiety, and as a result it has an impact on learning ability and memory. "It all starts with stress response, where your brain reacts upon receiving any signals for threats," said Sehat. These threats can increase electrical activity in the brain and produce adrenaline and cortisol. Memory loss can result if that process occurs when fear or anxiety is beyond developmentally appropriate periods. "A study, Anxiety Disorder and Accompanying Subjective Memory Loss in the Elderly as a Predictor of Future Cognitive Decline, talks about how memory loss is linked with stress," said Sehat.

Stress also can impact inflammation, and that too can lead to memory loss. "Recent studies have discussed the link between chronic inflammation and memory loss, specifically related to Alzheimer's disease," said Dr. Kara. They found that higher levels of inflammation were associated with cognitive decline. Having said that, keep in mind that memory loss can be related to more than just inflammation. "I always stress to people the importance of diet and stress reduction. If you are not eating a proper diet that contains nutrient-rich food, it can lead to inflammation which can in turn contribute to memory loss," said Dr. Kara. Ultimately, it's all connected.

We may think of diet only so far as weight or fitness, but you can use diet to improve memory and avoid brain fog in several ways. According to Dr. Kara, that includes avoiding foods that cause inflammation and adding more foods that reduce inflammation. Some foods that cause inflammation include refined or processed carbohydrates, sweeteners or other sugar additives, and general "junk" items such as candy or fried foods. On the other hand, some foods that reduce inflammation include leafy green vegetables, fatty fish, fruits, and olive oil. "I always suggest shopping organic or locally sourced to ensure that you are getting the most nutrient-dense foods and avoiding any unnecessary and/or harmful additives," said Dr. Kara.

RELATED: The #1 Cause of Obesity

If you do not take the proper measures, such as meditation or other stress reduction activities, the more at risk you are for inflammation and eventual cognitive issues. "It's important for people to look at the root cause of a symptom such as brain fog before deciding on a course of action to resolve it," said Dr. Kara. You can also focus on stress reduction. "Try setting aside 10 to 15 minutes each day to engage in activities such as deep breathing, stretching, and meditation," said Dr. Kara.

RELATED: I'm a Doctor and Here's How to Not Catch Delta

Our mind and brain and body health depend on healthy, strong developing thoughts with their embedded memories. "It is actually damaging to brain tissue if we don't think deeply and stop learning because the brain is designed to be grown through deliberate and intentional deep thinking," said Dr. Leaf.

RELATED: 9 Everyday Habits That Might Lead to Dementia

In order to cope with this situation you need to start writing things down so you don't forget them. "You don't have to write down all events of life, but just the important things that you may want to remember at a later time," said Sehat. For example, any work deadlines, any appointments or meetings must be written down to avoid any inconvenience or missed connections. As social media is such a huge part of everyone's life now, perhaps keeping track of people and plans on social media is a great way to stay connected and also have a physical reminder of your memories!

RELATED: Signs You're Getting One of the "Most Deadly" Cancers

As the COVID-19 epidemic has endured, some have suffered what is known as Long COVID, or symptoms that endure for weeks or even months past initial diagnosis and illness. One of the more common symptoms is brain fog. In fact, one study found brain fog to be a complaint by 81% of participants with lasting health issues. "It is believed that this brain fog occurs following COVID-19 because of the increased inflammatory response in the body to fight the disease," said Dr. M. Kara of KaraMD. Inflammation, with or without a COVID-19 diagnosis, can contribute to brain fog and other cognitive disorders like Alzeihmer's or dementia. Get vaccinated, and to protect your life and the lives of others, don't visit any of these 35 Places You're Most Likely to Catch COVID.

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The #1 Cause of Memory Loss, Say Experts - Eat This Not That - Eat This, Not That

Weight loss story: "Cycling and HIIT workouts are the secrets behind my 35-kilo weight loss" – Times of India

Posted: August 12, 2021 at 1:48 am

My breakfast: In the mornings what I usually had was something simple like daliya, oats, moong dal cheela, and seasonal vegetables.

My lunch: 2 rotis, dahi, and lots of vegetables and dal. Basically, whatever was made at home. Paneer is one of the favourite things to have and it is rich in proteins.

My dinner: I mostly had my dinner early. Usually before 7 pm in summers and before 6pm in winters.

Pre-workout meal: I would workout early in the morning, so would usually have an Apple before it.

Post-workout meal: A cup of green tea. Sometimes milk.

I indulge in (What you eat on your cheat days): I love soya chaap tikka. And rest depends on my mood.

Low-calorie recipes I swear by: Overnight oats, smoothies fill you up and are quite nutritious according to me and something weight watchers can have guilt-free!

Excerpt from:
Weight loss story: "Cycling and HIIT workouts are the secrets behind my 35-kilo weight loss" - Times of India

How PHD Weight Loss and Nutrition takes a unique, individualized approach to wellness | GVLtoday – AVLtoday

Posted: August 12, 2021 at 1:48 am

The team at PHD Weight Loss and Nutrition in Greenville is made up of health coaches, nutritionists, life coaches + certified PHD consultants, along with an advisory board of physicians and PhDs in psychology. The PHD team works collaboratively under the guidance of PHD owner & founder, Dr. Ashley Lucas, PhD Nutritionist and Registered Dietitian. | Photo provided

Owned and operated by Dr. Ashley Lucas, PhD, RD, PHD Weight Loss and Nutrition offers healthy and sustainable weight loss. They make the overwhelming and daunting task of dropping weight feasible and supportive, understanding that weight gain isnt your fault and that the body is much more complicated than calories in + out.

Thats why PHD takes a truly different approach than most weight loss and nutrition programs. They look at each client as a whole person, evaluating the mental and emotional habits and behaviors that play into why we eat the way we eat.

From there, PHDs team of experts guides clients to enter into their optimal weight in which they will experience a faster, more efficient metabolism and ultimately have the best chance of success in maintaining their weight loss. And with the programs free-for-life maintenance program, 85% of clients who participate maintain their weight loss within 3 lbs.

PHD identifies each clients optimal weight number based on accurate body composition analysis (which varies dramatically for each individual) not based on a generic, random goal weight.

The reason why most people experience the frustrating yoyo phenomenon is because they only let go of a portion of their excess fat weight. That excess fat weight that we carry is active secreting hormones that make us hungry, make us crave, slow our metabolism + make us not want to move. Thats why PHD encourages clients to participate in their program when they are 100% committed to fully collapsing the fat mass.

But when clients are bought in, it works. PHD is based on science, 15+ years of education and training in nutrition and weight management, and clinical experience working with thousands of clients.

Learn more and download Dr. Lucass new book, The Ultimate Weight Loss Secrets, for free online, or call 864-252-4925 for a consultation.

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How PHD Weight Loss and Nutrition takes a unique, individualized approach to wellness | GVLtoday - AVLtoday

Does CBD oil help with weight loss? Here’s how CBD plays a role in your fitness – SFGate

Posted: August 12, 2021 at 1:48 am

Lets be honest, CBD oil has become a recent craze in the health and wellness industry. Also known as cannabidiol, the second-most prevalent ingredient in cannabis, CBD is growing in popularity thanks to its lack of a high feeling as well as a laundry list of purported health benefits which has led both consumers and researchers to ask: Can CBD oil help with weight loss?

While the verdict is still out on whether or not CBD oil can support a weight loss or fitness routine, heres what you need to know.

CBD is one of the two main cannabinoids (or active compounds) found in the cannabis plant. Unlike the more commonly known THC, or tetrahydrocannabinol, CBD is a non-intoxicating extract, which means that it doesnt cause the high commonly associated with cannabis use. While recreational use of cannabis has made many skeptical of CBD, it continues to rise in popularity thanks to its many potential health benefits including treating pain, anxiety, depression, and sleep disorder.

So how does CBD oil help? Researchers believe that it might work with the bodys Endocannabinoid System (ECS) a system thats still being heavily researched but is known to play an important role in the modulation of sleep, mood, appetite, memory, and hormone function.

The endocannabinoid systems main function is homeostasis: homeo meaning same, stasis meaning state, says Dr. Jeff Chen, who is the founder of the UCLA Cannabis Research Initiative as well as the CEO and CoFounder of Radicle Science. So the endocannabinoid systems job is to maintain an equilibrium state in light of changing conditions. For example, if there is inflammation, endocannabinoid release is triggered to reduce inflammation. If there is excessive neuron firing that is signaling pain, endocannabinoid release is triggered to reduce neuron firing and pain signals.

According to Dr. Chen, there are have animal studies suggesting that CBD can help slow the breakdown of endocannabinoid. But there isn't any conclusive evidence that proves CBD has the same impact on humans because were still learning about how exactly CBD works.

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While a direct link between CBD usage and weight loss is still being researched, there are a few ways that CBD oil might be effective in supporting weight loss.

One of the most well-known uses of CBD oil is as an analgesic, AKA a pain reliever. A 2012 study indicates that CBD oil may be an effective treatment for those suffering from chronic pain, and other studies have also explored the effects of CBD use on patients with arthritis, noting a significant decrease in pain and inflammation with no adverse side effects.

This means if chronic pain has been preventing you from being able to exercise, CBD may provide you much-needed relief to restart your fitness journey, which in turn can help with weight loss.

While CBDs stress-relieving properties might not seem like theyd directly impact weight loss, experts suggest otherwise.

It can lift your mood and give you more motivation to do your workout, says Dr. Felecia Dawson, a physician and cannabis advocate. Even better? It can decrease pain and inflammation associated with exercising.

How? Because CBD can improve your overall mood with initial research suggesting that CBD might be a good treatment for anxiety, panic disorder, social anxiety, obsessive-compulsive disorder, and even post-traumatic stress disorder as your general mental health and sense of wellbeing improves, youre far more likely to hit the gym. Motivation is a critical factor in whether or not many people reach their fitness goals, which is why supplementing with CBD might give you the boost you need to actually do your workout and stick to your fitness plan.

While CBD might have an indirect effect on weight loss, initial research suggests that it might benefit weight loss by increasing our metabolism. Thats because CBD impacts both our CB1 and CB2 receptors of the endocannabinoid system that are associated with metabolism and hunger. Unlike CB1 receptors, CB2 receptors are not always active, but CBD can help activate them. When active, the CB2 receptors have been shown to have anti-obesity effects.

While the effects of CBD on the metabolism have largely only been studied in animals, a 2015 study on rats showed that CBD oil activated the CB2 receptors producing a profound reduction in body weight gain even without reduced food intake. While much is to be explored about the ECS and CB2 receptors, this suggests that CBD usage might play a significant role in boosting our metabolism.

A further look into CBDs effect on our metabolism reveals something researchers call fat browning. Typically, adults have an abundance of white fat cells responsible for storing fat located beneath the skin and in the abdominal cavity. The second type of fat cells, known as brown fat cells, are sparse and located in regions like the shoulder blades and spinal cord. More brown cells in the body are associated with overall better health and are known to encourage weight loss.

A 2016 study revealed that CBD may interact with these fat cells in a huge way: fat browning. CBD in the body can promote a process known as transdifferentiation in which white fat cells are converted into brown fat cells. As more white fat cells become brown fat cells, lipid metabolism (aka fat burning) is increased.

Another promising weight loss area that CBD oil might impact is its potential to increase energy or wakefulness. However, more studies need to be done to confirm whether or not this is true.

While this isnt directly linked to weight loss, having more energy typically translates to more energy being expended. If you feel an increase in energy after using CBD, youre might be more likely to go for a walk around the block or make it to your workout class.

As an added bonus, CBD oil can also help improve your sleep. Not only does this mean youll wake up feeling more rested when your alarm goes off for your morning workout. Better sleep can actually play a direct role in improving your weight loss.

In fact, experts suggest that sleep is one of the most critical and most overlooked factors in weight loss. A lack of sleep can translate into increased appetite, slower metabolism, reduced exercise levels, and more all of which can greatly diminish your weight loss.

Sleep also plays an important role in recovery, meaning your night-time CBD use isnt just helping you relax. Its also making it easier for you to hit your fitness goals.

If youre ready to incorporate CBD into your fitness routine, Dr. Dawson recommends starting with an organic or Clean Green Certified product that is third-party tested. She suggests using broad or full-spectrum CBD to get better results at a lower dose especially when compared to an isolate.

As for when you should take CBD? Its really up to you.

If you want to absorb as much as you can from an oil, consume it after a meal containing fat post-workout. If you want to consume before the workout, a tablespoon of coconut oil may help you absorb more of it, Dr. Dawson says. If you want to inhale it, I recommend an electronic vaporizer made for dry herb before or after the activity. An ethanol-based tincture can be held under the tongue and can be used before or after the activity.

While CBD oil has many positive effects, research is still pending for a direct connection between its usage and weight loss. CBD oil isnt meant to be a holy grail product or a substitute for living a healthy lifestyle.

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Does CBD oil help with weight loss? Here's how CBD plays a role in your fitness - SFGate

Common weight loss mistakes that make you gain weight (despite doing everything right) – Times of India

Posted: August 12, 2021 at 1:48 am

The pandemic and the sedentary lifestyle made most of us gain extra weight. While many of us have already shifted to a healthier routine, the scale doesn't seem to budge. Is that the case with you too? Worry not, you are not alone. Here are some of the most common mistakes that might be hindering your weight loss goals.You are not eating enoughIf you are someone who believes that eating less will make you lose weight, then you are mistaken. Eating a low-calorie diet might make you lose weight initially but after some time, these unrealistic plans are hard to stick to. When we follow a diet, our brain thinks we are in trouble and goes into starvation mode and slows down the bodily processes, which are necessary to burn calories - including thyroid, metabolism and blood pressure, which can lead to weight gain.

Eliminating food groupsIf your diet restricts you from eating a certain food group, then it's time to move on from that diet. Do not eliminate any complete food group like protein, carb and fat from your diet. These are a must-have in your diet as they provide you with vitamins, minerals, fibre and antioxidants.

Monotonous dietYou followed a diet, lost weight but now have hit a plateau. As per studies, monotonous diets can lead to a plateau and to lose weight you need to shock your body by trying new things from time to time.

70 per cent and 30 per cent exerciseOverexerting yourself by exercising too much will not help you lose weight. Regular workouts do play an important role in making you lose weight, but going overboard will never help and might even backfire.

Studies have shown that diet plays a bigger role (70 per cent) in losing weight as compared to exercise (30 per cent).

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Common weight loss mistakes that make you gain weight (despite doing everything right) - Times of India

Weight loss with aloo paratha in this edition10 of 90 days weight loss challenge – Hindustan Times

Posted: August 12, 2021 at 1:48 am

India, August 11, 2021 - With No Calorie Counting and No Portion Control, Guru Asha Ashta, the Weight Loss Expert for Women has unveiled the 10th edition of the 90 Days Weight Loss Challenge. Christened as e10UnLOAD, this challenge is aimed at empowering women in a real sense by motivating them to eat proper meals and thereby lose weight and become healthy and fit. The challenge will start from 4th September 2021 inviting women, 18 years and above, from all across the globe to participate in e10 UnLOAD.

UnLOAD was started in 2011 by Asha Ashta as a small free yoga group with her kitty friends. By 2018, it had expanded to more than 2500 local women.

The idea of this UnLOAD challenge is to compete with oneself and be a better version of oneself. Each participant is evaluated based on a set of measurable parameters, as detailed at her website- https://www.ashaashta.com/unload-90-days.

While making the announcement, Asha, the Innovator of UnLOAD, said, Women, who wish to lose weight, strongly believe that Weight Loss can be achieved only through Starving and Fasting and start fearing food. The net result of this misconception is that they become sick. Not only do they stop eating but they also start rigorous workout activities. Less food damages their body and they end up severely injured. While the fact is, now proven, that the Permanent Weight Loss can happen only by eating appropriate food in right combinations and at right timings.

Asha further added, My Meal Plans include Aloo Paratha, Rice-Daal, Pasta, Pizza, Hakka-Noodles, Aloo Tikki, Paav-Bhaji, Idli-Dosa, and after completing 9 editions of highly successful 90 Days Weight Loss Challenges and 9 30 Days Weight Loss Challenges, these are now established superfoods for weight loss. The participants, with their regular normal meals, have achieved a weight loss of up to 20.5 kg and up to 12 reduction on their waistline. There are no herbals, chemicals, pills, capsules, injections, powders, smoothies, etc. in the challenges. I do not believe in counting calories and also in portion control. I do not use the word carbohydrate. Wheat is a superfood and not simply a carb.

Besides several live counselling sessions for nutrition, the fitness regime for this challenge includes 3 live workout sessions every day including Bikini Body Training, Vinyasa Yoga, Power Yoga, Pilates, Kickboxing, Tabata, Zumba, Aerobics, Bollywood Dance, Masala Bhangra, and many more fun physical activities. Each participant is monitored every day and is mentored and advised as needed.

Asha Ashta said, Millions of people across the globe suffer from poor health, primarily due to inadequate nutrition and lack of appropriate knowledge. The UnLOAD Challenge helps women to understand and experience the Good Food and thereby turn their lives around from lifestyle diseases like diabetes, hypertension, arthritis, migraine, insomnia etc., and above all depression. These diseases have been completely cured. This program has been transforming not only their individual lives forever but also of all their family members.

This was the time when Asha Asta launched UnLOAD in its full-fledged professionally designed and executed avatar of 90 Days Weight Loss Challenge. Now it has proved itself to be the worlds finest, unique and holistic Weight Loss Challenge. This is a challenge that has no challenge worldwide.

After lockdown, this challenge is now conducted live online and has spread rapidly. The participants are growing at an amazing pace and thousands of women from all over the globe, including the USA, Canada, Japan, Australia, Middle East, Canada, South Africa, and more are now connected and receiving miraculous health benefits.

With this challenge, I have been able to bring about an unbelievable meal revolution in the lifestyle of the global women. Those who always preferred to go fasting for Weight Loss have now learned to eat and now have started loving not only their food but also their weighing scale. In this edition, e10UnLOAD, I aim to have 1,000 participants, said Asha.

I am providing a never-before practical experience for the participants to lose their weight in a fun way. Besides their holistic transformation, there are several cash prizes and Gift hampers, which total more than 1,50,000.00, to be won. The Winner of e10UnLoad will cheer herself with 50,000.00. 1st runner up & 2nd runner up will win 20,000/ and 10,000/ respectively. Asha said.

The idea of this UnLOAD challenge is to compete with oneself and be a better version of oneself. Each participant is evaluated based on a set of measurable parameters, as detailed on her website- https://www.ashaashta.com/unload-90-days.

Guru Asha Ashta has conducted 150+ Workshops and Webinars on Nutrition and 3 Powerful Secrets of Permanent Weight Loss which have been attended by 5000+ participants. 20,000+ individuals have benefitted through her Nutrition Counselling and have successfully achieved a permanent weight loss of up to 40 kgs in just 7 months. This never bounces back.

Winners of all editions of UnLOAD during 2021 will receive their prizes in a grand Crowning Award Ceremony in December 2021. Losing up to 20 kg in 90 Days, the Challenge Winners will receive total prizes worth more than 1,50,000 in Cash and Gift Hampers.

Guru Asha Ashta is a Womens Weight Loss Expert. Her mission is to Inspire, Influence, Impact and Empower 1,000,000 Women, by the coming year, through awareness about the importance of eating the right type of food with a view to attaining good health and happiness leading to a blissful stress-free life. She runs 12 Prize Winning Weight Loss Challenges throughout the year 9 of which are for 30 Days duration and 3 are 90 Days, primarily through counselling on nutrition and physical exercise techniques like yoga, aerobics, pranayama, pilates, etc. She is also an expert in Guided Meditation, Chakra Activation, and Kundalini Awakening.

Asha Ashta regularly posts tips related to Meals, Health, and Fitness on her Facebook page https://www.facebook.com/90DaysUnLoad.

Disclaimer: This content is distributed by SRV Media. No HT journalist is involved in the creation of this content.

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Weight loss with aloo paratha in this edition10 of 90 days weight loss challenge - Hindustan Times

Low carb diet for weight loss, diabetes: Know all about it – The Indian Express

Posted: August 12, 2021 at 1:48 am

Ever since the 1860s, low carb diets have been a weight loss strategy, and the dietary approach continues to be an interest of many even today. You must have heard a lot about cutting down on carbs for weight loss, but for many, such a diet might also help optimise their health and even manage metabolic diseases, said Vibhuti Jain, lead nutritionist and head of research and development, Lo! Foods.

What is the low carb diet?

Low carb diet involves limiting foods high in carbohydrates such as bread, pasta, sugar, etc and replacing them with low-carb foods like spinach, cauliflower, and other fibrous vegetables and foods that contain a higher percentage of protein and fat such as cheese, eggs, meat, poultry, fish, nuts and seeds.

Low carb diets are generally recommended and found effective for people who are trying to lose weight, are overweight/obese, diabetic, pre-diabetic, as well as for those who want to optimise their metabolism, heart health, cholesterol, and triglyceride levels. A low carb diet has also been found to improve the quality of life in advanced or metastatic cancers, she told indianexpress.com.

Low carb diet and obesity

The nutritionist explained that low carb diets have increasingly been used to help people with obesity and related metabolic conditions like diabetes. Severely obese people with a high prevalence of diabetes or metabolic syndrome lost more weight and saw significant improvement in insulin sensitivity and triglyceride levels while on a carb-restricted diet compared to a calorie-and fat-restricted diet, she said.

Low carb diet and diabetes

Low carb diets have been a mainstay of diabetes management for long, and have been recommended for diabetics as the diet has less of an impact on ones blood sugar levels, said Jain.

Low carb approaches stem from the hypothesis that reducing insulin the hormone that creates an anabolic, fat-storing state induces weight loss and improves cardiometabolic function. Low carb diets are less stressful on the pancreas and insulin production compared to high-carb diets. If the body runs out of stored carbs, the liver produces ketones, a type of fat that can be converted into energy, she explained.

Low carb diet and triglyceride levels

Similar to added sugar, extra carbs in ones diet can get converted into triglycerides and get stored in fat cells. Restricting carbs has been associated with low blood triglyceride levels. Individuals who adhered to a low-carb diet were found to have a greater drop in blood triglyceride levels compared to those who followed a high-carb diet, said Jain.

Low carb and metabolic diseases

Women with obesity and metabolic problems saw improvements hormonally while on a low carb diet. Reducing carb load was found to lower circulating insulin levels, improve hormonal imbalance and resume ovulation to improve pregnancy rates compared to the regular diet. Most low carb diets have only about 10 per cent of calories coming from carbohydrates. A typical low carb diet might include only 50-100 grams of carbs per day, she said.

Caution

If you are planning to go on a low carb diet for weight loss, or to optimise any of the above-mentioned health conditions, kindly check with your doctor, particularly if you are diagnosed with health conditions like heart diseases.

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Low carb diet for weight loss, diabetes: Know all about it - The Indian Express

‘I Lost 96 Pounds With The CICO Method And Walking For Weight Loss 5 Days A Week’ – Women’s Health

Posted: August 12, 2021 at 1:48 am

My name is Kaylin Lynn Gealy (@walkingandcounting). I live in Greenville, South Carolina, and I am a data and document management technician. I lost 96 pounds in about two years with the CICO diet rule and walking for weight loss.

Before starting my weight loss journey, I was constantly tired and struggling to find energy. I found myself canceling plans and not participating in events that required exerting energy or moving for long periods of time. I found comfort in going to the store and indulging in sweet treats by myself.

My doctor was also concerned about my diet and lifestyle. My blood pressure was high, as well as my cholesterol, and health problems related to both of these issues run on both sides of my family.

While the health issues scared me, my motivation eventually came mainly from watching Youtube videos, looking at Instagram transformation pictures, and hearing testimonies of women just like me who had lost weight and how their lives had been positively impacted. I had gotten a new job transitioning from waitressing to office work, and I wanted to change even more in my life.

I couldnt keep telling myself I will start next Monday or make any other excuse. It was now or never. And that treadmill came home with me! The day I decided to start was May 10, 2018.