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Game of Thrones star Hafthor Bjornssons gut-busting 10,000 calories a DAY diet revealed ahead of Eddie Hall f – The Sun

Posted: May 5, 2020 at 8:41 pm

GAME OF THRONES star and deadlift world record holder Hafthor Bjornsson's 10,000-calorie diet has been revealed.

The 31-year-old Icelandic strongman is set to take on fellow strongman Eddie Hall next year in a boxing fight.

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BJORNSSON'S 10,000-CALORIE FEAST

Fish

Chicken

Good fats like cocoa butter

Almonds

Greens - spinach, avocado, broccoli

Steak

Rice

Carrots

Peppers

Days ago Bjornsson broke the world deadlift record after successfully lifting an incredible 501kg (1,105 pounds).

It broke the record of 500kg previously held by Hall.

Bjornsson, who plays The Mountain in Game Of Thrones, then called out his rival for a scrap.

This was gleefully accepted by Staffordshire strongman Hall, who promised to "rip his f***ing head off".

And as the days tick down to the two beasts meeting in a boxing ring, Bjornsson has revealed how he lives his life being a strongman.

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And as expected, it involves a lot of fuel - namely 10,000 calories and six meals a day.

Speaking to Stuff.co.nz, the 31-year-old said:"Diet is very important to stay in shape, to stay strong. So I'm very consistent with my meals.

"I eat six meals every single day. I eat mostly steak, rice, carrots, with some peppers, sometimes chicken.

"I eat so much, really. And definitely the hardest part of being in these competitions really is the diet.

"There's a lot of eating, if you want to stay the best. I have to eat every two hours, I have to fuel my body.

"And there's a lot of timing, prepping meals, when I eat them. I think sometimes, 'Is this worth it?'

"I'm always eating, and I'm never hungry. I'm always eating and working out."

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He also previously opened up on his diet in an interview with GQ.

And it followed the same line that to keep up his power he can eat "what he wants".

He said: "I eat a lot of sweet potatoes, a lot of meat, fish, chicken, good fats like cocoa butter, almonds.

"I love greens, like spinach, avocado, broccoli. I eat very healthy overall - but because of my weight, I need fast carbs, easy carbs.

"So maybe before a training session or after a training session, I eat what I want."

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Due to the coronavirus pandemic, 'Thor' carried out the record at his gym in his native Iceland.

The world record attempt has been hit by controversy in recent weeks with Thor not doing the deadlift in a competition.

But the lift - that was carried out using a standard deadlift barbell - was sanctioned, with respected strongman official Magnus Ver Magnusson refereeing the attempt.

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Game of Thrones star Hafthor Bjornssons gut-busting 10,000 calories a DAY diet revealed ahead of Eddie Hall f - The Sun

People of Color are at Greater Risk of COVID-19. Systemic Racism in the Food System Plays a Role. – Civil Eats

Posted: May 5, 2020 at 8:41 pm

More than two weeks before Michigan Governor Gretchen Whitmer issued a March 24 stay-at-home order to stop the spread of coronavirus, Paige Jackson got sick.

I was having a really bad migraineto the point where it was hard to keep my eyes open, Jackson, who lives in the Detroit suburb of Southfield, recalled.

An employee of an Amazon store and a restaurant, Jackson initially shrugged off her symptoms. But the headache, which lasted days, turned into body aches. When she developed a cough and a 101-degree fever, Jackson went to urgent care, where the staff prescribed medications to treat the flu and sent her home. Her symptoms, however, worsened, and the 26-year-old spent several days in the hospital, ultimately receiving a COVID-19 diagnosis.

Today, Jackson is feeling 100 percent better. But as an African American, a frontline worker, and a resident of a state hit hard by coronavirus, Jackson knows that shes one of the lucky ones. According to a Johns Hopkins University analysis of 26 states that have provided racial data about the virus, Black people make up 34 percent of COVID deaths, despite comprising just 13.4 percent of the U.S. population.

The Centers for Disease Control and Prevention (CDC) has found that African Americans account for 33 percent of COVID hospitalizations, largely because Black people have high rates of chronic health conditionscalled comorbiditiesthat weaken the immune system and make them more vulnerable to the virus. But much less discussed is how food, class, and race have intersected in ways that perpetuate the health disparities and social inequities unfolding today.

Outside of being Black, obesity, diabetes, and hypertension have been identified as the comorbidities that make coronavirus more deadly amongst anyone worldwide, said Daphene Altema-Johnson, the food communities and public health program officer at John Hopkins Universitys Center for a Livable Future. When you look at the United States, Blacks have higher rates of these chronic conditions and the reasons they have those comorbidities are driven by poverty and by food insecurity.

Communities of color have long struggled to access fresh and unprocessed food, and minority workers make up a disproportionate percentage of the food industry, often working for low wages and without medical benefits. All the while, traditional cuisines, such as soul food, have taken blame for the health problems African Americans facea critique that overlooks how obesity and Type 2 diabetes werent widespread in the Black community until after makers of processed and fast foods established a foothold in minority neighborhoods in the late 20th century. Moreover, stress from racial discrimination and other sources has been tied to heart disease, hypertension, and obesity.

Theres also the psychological aspects of being Black in America and the environments of communities of color, where you have lack of access to care and disparities that exist in the healthcare system, including unconscious racial bias as it relates to COVID-19, since Blacks are less likely to be referred for testing in the healthcare system, Altema-Johnson said.

It all boils down to a simple fact: structural racism in the U.S, and particularly in the food system, has left people of color more susceptible to the health and economic crises of the coronavirus pandemic.

Social Determinants of Health: Food Swamps and ZIP Codes

Although the social determinants of healththe conditions in ones workplace, neighborhood, home, or schoolhave a significant impact on well-being, the perception persists that African American lifestyle and cultural influences are to blame for the racial disparity in coronavirus casualties.

U.S. Surgeon General Jerome Adams faced widespread criticism in April for specifically urging the Black and Latinx communities to avoid alcohol, tobacco, and drugs during the coronavirus pandemic, even though these groups dont abuse substances at higher rates than others. And speaking during CNNs April 18 town hall about coronaviruss disproportionate impact on people of color, retired NBA star Charles Barkley said, There is systematic racism, but that does not give you a reason to go out and be overweight.

These remarks discount how the nations food system uniquely makes people of color prone to COVID complications. Kristen Cooksey-Stowers, an assistant professor in the University of Connecticuts Department of Allied Health Sciences, has researched the link between food access and health problems in Black neighborhoods. She co-authored a 2017 study that concluded food swampsareas with a high-density of establishments selling high-calorie fast food and junk food, relative to healthier food optionsbetter predicted obesity rates in a community than food deserts, a term describing the absence of a full-service grocery store.

Its more important than ever to have food thats good for our immune system but its easier to get the high-fat, high-salt, and high-sugar foods that compromise it.

The coronavirus pandemic has revealed how imperative it is for cities and counties to limit the number of unhealthy food retailers in neighborhoods, Cooksey-Stowers told Civil Eats.

When we get into this sort of crisis, its more important than ever to have food thats good for our immune system, she said. But its easier to get to the food that actually compromises our immune systemthe high-fat, high-salt, and high-sugar foods. Its awful. Now is the time for food equity.

Her research demonstrates that where a person lives has a direct impact on ones well-being, with white neighborhoods offering more health and nutrition benefits than communities of color. Accordingly, the African-American obesity rate is 49.6 percent, the Hispanic obesity rate is 44.8 percent, and the white obesity rate is 42.2 percent, the CDC reports.

Studies that look at health disparities in the Black and Hispanic community are consistently finding these patterns, Cooksey-Stowers said. Its about a lot more than whether theres a grocery store or not. Its about the brown bag, fast-food greasy carryout place and the stores with the blue juice and 25-cent chips. Its a manifestation of structural inequality.

Three years before Cooksey-Stowers published her study on food swamps, Reginald Tucker-Seeley, a University of Southern California assistant professor of gerontology, coauthored a study concluding that Black neighborhoods had higher access to fast-food restaurants, a circumstance associated with obesity.

We have been discussing these kinds of disparities for decades, Tucker-Seeley said. But he wants these conversations to also examine the societal forces that led communities of color to house so many harmful food retailers.

The decisions around retail in these neighborhoods are not random, he said. They are the result of municipal policy. The conversation is incomplete if it just places the responsibility on the individual consumer but not on the choices people have.

His research has found that the zoning policies allowing unhealthy food retailers to accumulate in certain neighborhoods may be more motivated by race than income. Tucker-Seeley compared economically disadvantaged areas across the country and found that fast-food retailers were more common in Black neighborhoods of all incomes than in low-income non-black neighborhoods. (Cooksey-Stowers made a similar finding about food swamps.) And the legacy of redlining and racial segregation means that middle-class African Americans frequently live in neighborhoods without the resources and protections found in even poor white ones.

We cant underestimate the power of neighborhood segregation, Tucker-Seeley said. Which homes do individuals get to live in? What kind of lending is available? What is the power of racism throughout the process, and how can it potentially sort people into neighborhoods with fewer resources and more health risks?

Changing the retail composition of a neighborhood is difficultbut not impossible, according to Tucker-Seeley. It requires residents who are aware that their community perpetuates food inequity and, from there, addressing municipal-level zoning policies, he said. Less clear is the ideal retail mix for good health.

Thats going to require collaboration with health and housing and economic development officials, he said. Until zoning policies limit the amount of fast food and replace it with healthier food, its going to be challenging.

Abandoned by Grocery Stores, Many Communities of Color Are Food Insecure

The pandemic has made these zoning policies and their present-day consequences clearer than ever. Take South Los Angeles, where a 2008 ordinance limited the opening of new fast-food restaurants but did not stop more convenience stores from opening or increase the number of grocery stores in the area. When Californias March 19 stay-at-home order took effect, people flocked to the few supermarkets there.

There was already not enough food access [in South L.A.], and the stores that do exist have lines around the block, activist Olympia Auset recalled. People were letting us know there was no rice and beans.

In response, Auset stepped up the work she began in 2016 as the founder of Sprmarkt, an organic grocery that aims to bring more low-cost organic food to communities like South L.A. The organization estimates that area has roughly 60 grocery stores for 1.3 million people.

To meet the demands for food in South L.A. during the pandemic, Sprmarkt has grown its operational capacity, picking up and delivering 96 boxes of food weekly rather than the typical 20. It has also donated groceries to the needy and amassed dried goods, such as quinoa, beans, rice sunflower seeds, and cranberries, that families can use for the long haul.

Sprmarkt is not alone in its efforts. YMCAs throughout the country, including in Massachusetts, Tennessee, North Carolina, and Georgia, have served tens of thousands of meals during the pandemic. And the COVID-19 Fresh Food Fund has announced plans to provide communities in need with hundreds of thousands of servings of fresh produce. Additionally, the animal rights group Mercy for Animals (MFA) recently partnered with community advocacy organization I Grow Chicago to deliver 250 meals from five local vegan restaurants and food trucks to residents of Chicagos West Englewood community, which is predominantly low-income and African American.

Without access to affordable, healthy foods, it is extremely difficult to maintain a strong immune system, Erin Kwiatkowski, MFAs corporate partnerships manager, who believes the food system sees some communities as worthy of having nutritious food and others as not.

The Problem With Blaming Soul Food

The mountain of research showing the correlation between environment, racial segregation, and health disparities hasnt stopped some people from blaming Black culture for the chronic health conditions that can lead to COVID complications.

The American Conservative recently suggested that soul food, and more specifically, a greens-cornbread-and-pork-chops culture, bore responsibility for the high rates of obesity, diabetes, and hypertension in the African American community and, thus, the high rate of Black people dying from COVID-19. Its not the first time soul food has been blamed for these conditions; research studies, the 2012 documentary Soul Food Junkies, and even the 1997 theatrical release Soul Food have all linked the cuisine to chronic health conditions.

This argument overlooks that soul food can be prepared without pork fat, salt, or sugar, says Adrian Miller, author of Soul Food: The Surprising Story of an American Cuisine One Plate at a Time, winner of the 2014 James Beard Foundation Book Award. Pathologizing African-American cuisine also ignores that soul food predates the nations obesity crisis, which grew as the number of fast-food restaurants in the U.S. doubled between 1972 and 1997. It disregards the rising popularity of vegan soul food as well.

If you look at soul foodthe dark leafy greens are a superfood, Miller said. Okra is a superfood. Hibiscus is a superfood. Fishall these things are the building blocks of soul food.

Black dietitians are teaching African Americans how to prepare healthful soul food, but just 3 percent of dietitians are Black.

Miller added that the term vegan soul food isnt an oxymoron, as the traditional soul food diet contained more vegetables than meats; enslaved people had more access to the former than the latter. It was celebration food, he explained of soul food. It was the food you got on weekends when the work day slowed down enough. It was seasoned vegetables, maybe a little bit of meat and cornbread.

Black dietitians like Fabiola Gaines, coauthor of The New Soul Food Cookbook for People With Diabetes, have been teaching African Americans how to prepare healthful soul food by relying more on seasoning than animal fat for flavor. Shes been a dietitian for more than 40 years, but points out that fewjust 3 percent of dietitian and nutrition professionalsare Black.

If you have diabetes, we wanted to show you that you can still have the same food but lower in fat and sugar, Gaines said. Healthy soul food can taste good.

Today, soul food remains celebration food, meaning that its typically not eaten on a daily basis. And, increasingly, African Americans arent making it at home but patronizing restaurants that do, Miller posits. Given this, he questions why soul food, eaten only once in a while, could singlehandedly be responsible for the obesity, hypertension, and diabetes epidemics in the Black community.

Lytisha Wyatt, an assistant grower at Soul Fire Farm, a community farm in Petersburg, New York, focused on ending injustice in the food system, questions why diet has become the focus of the racial disparities in COVID-19 deaths.

Its been really frustrating the ways in which people are trying to distract from the systemic factors that are playing a role in the disproportionate amount of Black deaths from coronavirus, she said. There wasnt that much talk about peoples diets, and all of sudden, diet has come up. Its another way of avoiding talking about the societal conditions that make it so Black people are less likely to thrive.

Miller suspects the culprits for the chronic health problems among African Americans are fast food and other highly processed foods, convenient and plentiful in communities of color. A CDC study found that almost 40 percent of Americans ate fast food on any given day from 2013 to 2016, and doctors have blamed processed foods for the rise in chronic medical conditions that make COVID-19 deadly.

For racial reasons, for class reasons, our food has long been stigmatized, Miller said. Its been reduced to either slave food or poverty food, which ignores its rich history as a fusion of food from West Africa, Western Europe, and the Americas.

Food Workers Will be More Vulnerable After the Pandemic

Those suggesting that cultural and lifestyle factors make people of color more vulnerable to COVID-19 havent been as outspoken about how the workplace contributes to racial disparities in coronavirus cases. Black and Latinx people are more likely to work in occupations, including food service, that require them to interact closely with others. According to the U.S. Bureau of Labor Statistics, African Americans make up 12.3 percent of the workforce but comprise 21.9 percent of animal slaughterhouse and processing workers, 14.2 percent of grocery workers, and 13.4 percent of restaurant workers. They also account for 26.5 percent of employees at Amazon and 21 percent of the staff at Walmart, the nations largest grocer.

Paige Jackson isnt sure where she contracted coronavirus, but she acknowledges that being a frontline worker and interacting with lots of people at two jobs has made her vulnerable. There is a possibility that somebody I came into contact with at work was sick, she said.

While Jackson has recovered from coronavirus, she now has no job to return to, since both of hers closed during the pandemic. She is among the estimated two-thirds of restaurant workers who have lost their jobs since the pandemic led to statewide lockdowns across the nation.

I hope this leads to an evolution in the ways in which we get our food.

The economic impact of COVID-19 will have long-lasting consequences for restaurant workers, who are now facing Great Depression-era levels of poverty and merging households just to survive, according to Saru Jayaraman, president of One Fair Wage, an advocacy group for the nations restaurant workforce. For food workers of color, she noted, the financial instability is even more serious, since they typically earn less than their white counterparts.

Workers of color are often segregated into lower-paying positions and segments of the [restaurant] industry, Jayaraman said. They work as kitchen staff or as bussers and runners rather than as waiters, so they really might have nothing to fall back on. They may not be eligible to qualify for unemployment because their wages are so low. They dont have a way to take care of their basic needs. Not only are they at high risk of getting coronavirus, theyre much less able to take care of themselves if they do get it.

Soul Fire Farms Lytisha Wyatt said the pandemic has revealed how broken the food system isand hopes that lawmakers can improve it for workers and consumers alike.

Im hoping this leads to an evolution in the ways in which we get our food, she said. Hopefully, the disproportionate number of [people of color] dying will help expose the role the food system plays in health outcomes and usher in more protections for grocery store workers, people in meat-packing facilities, people making food deliveries. Its clear theyre essential, and if theyre essential, this pandemic needs to generate momentum for them to be protected.

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People of Color are at Greater Risk of COVID-19. Systemic Racism in the Food System Plays a Role. - Civil Eats

The 5 Best Green Powders On The Aussie Market – Harper’s BAZAAR

Posted: May 5, 2020 at 8:41 pm

A dietitian breaks down what you need to know.

By Sukriti Wahi

Although multivitamins and health supplements have been popular amongst wellness enthusiasts for quite some time, there's arguably none more prominent than the highly Instagrammable greens powder.

While the colour is arguably the most obvious qualifier for a greens powder, most variations of the supplement tend to feature the same ingredients.

"The ingredients are usually a mix of different dried vegetables, herbs and spices with barley grass, wheatgrass and broccoli all commonly used," McLeod told BAZAAR.

"Some also contain probiotics and different seeds, such as flaxseeds or chia seeds [and some have] also started to add prebiotic fibres as well."

The biggest benefit of adding a greens powder to your diet is less about what it contains, and more about the convenience it offers, from a nutritional perspective.

"The vitamins you're most likely to find in them are from the B group as well as A, K and C."

While a greens powder can be a good way to bolster your micronutrient consumption, they aren't functional as a replacement for a healthy, balanced diet, McLeod emphasised.

"Powders aren't yet at the stage where the complex interactions between different compounds in the foods we eat are able to be replicated," she noted.

"The other thing to think about, is that these powders usually lack fibre, which is one of the most important parts of your fruit and veggies because of how it feeds your gut microbes and keeps you feeling full."

"[Again] while they can be a helpful supplement, they are not a replacement for making great nutritional choices each day," McLeod said.

"I think they can lull some people into a false sense of security. For example, having that extra burger or glass of wine, with the misconception that the green powder negates making lower quality choices. Also, the usual lack of fibre means you are unlikely to feel satisfied."

Even though greens powders aren't the 'magical potions' they are often made out to be, that isn't to say that they can't have a place in a well-rounded diet.

"If you're in a phase where your nutrient needs are higher, or you know that your usual healthy diet has not been as on-point of late, they can be a fabulous 'helper'but still not a replacement for eating your minimum five serves of vegetables each day," said McLeod.

If you are considering adding a greens powder to your diet, McLeod recommended paying attention to the nutrition label before purchasing to ensure its quality before you invest.

"Look for where it is madeideally in Australia," she said.

"[Avoid] if there are any 'fillers' used, such as maltodextrin. Also look out for synthetic dyes, artificial sweeteners, sugar or emulsifiers."

Keep scrolling for the best greens powders you can buy in Australia.

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The 5 Best Green Powders On The Aussie Market - Harper's BAZAAR

My OCD Manifests Itself in Myriad Ways Here’s What I Want You to Know – POPSUGAR

Posted: May 5, 2020 at 8:41 pm

When I was 11, I woke up in the middle of the night after having a dream that the world was ending. The details are fuzzy, as they were then, but I knew that it was somehow my fault. I ran downstairs in the dead of night, heading for the front door. I have no idea where I would have gone, but thankfully I stopped when I heard my mom say "Nay?" from the top of the stairs. I ran back up the stairs to her, grabbed her hands tightly, and said very seriously, "The world is ending, and it's all my fault." Then I threw up. That was the beginning; I just didn't know it yet.

In the days that followed, my body filled with an emotion I could only describe as guilt. I couldn't manage to think of anything I had done recently that would push me to feel so guilty, so I started racking my brain for past misdeeds. Finally, something popped into my head. I had hosted a Halloween party a few months before, and my friends and I had visited a chat room while using my mom's work computer. I knew I wasn't supposed to do that, so I decided that must be the reason I was feeling bad.

I knew that by confessing to a priest you were absolved of your sins, but I didn't have a priest on hand, so I did the next best thing, which was to confess to my mom. I sat her down very seriously and said, "I have something to tell you." It wasn't until 16 years later that I would learn that "confessing" is a symptom of obsessive-compulsive disorder, which I was diagnosed with at age 27.

I immediately felt better after confessing to my mom. However, an hour or two later, the guilty feeling was back. When I thought of something to confess, I immediately found my mom and told her what I had done. As an 11-year-old, there wasn't anything I was doing that truly warranted confessing, so she would lightly chastise me, and I would feel better for a while, only to be plagued later on when I was alone with my thoughts.

This continued on and off for years, my brain deeming certain things "bad" and other things "good." If I had done a "bad" thing, I would need to tell my mom. The longer I waited the worse I felt. This did not make me a popular person to invite to seventh-grade sleepovers.

I thought the confessing had gone away for good, because I didn't experience any symptoms for more than 10 years. But a few years ago, after a night of heavy drinking and partying, I experienced a heavy dose of anxiety. Not the typical anxiety I battled on a weekly basis, but something different. It felt like my body was burning from my toes up, and I felt physically unable to move. My hands were sweaty, I had a huge lump in my throat and a pit in my stomach, and I felt like I was going to throw up. I felt like the anxiety was taking root inside my body and I needed to get it out. I felt guilty, and I didn't know why.

So I did what 11-year-old Renee would do and started searching for any reason I could be feeling this way. When I came up with something, I called my mom and told her. When that didn't work, I tried telling my boyfriend. That gave me the relief I needed.

The cycle I began in 2001 had started all over again, just with a different person. Confessing to my boyfriend worked for a little while, but then it stopped working altogether.

I turned to my therapist and my psychiatrist, but I couldn't shake the anxiety and guilt I was feeling. Thinking it could be related to bipolar disorder, my psychiatrist referred me to a specialist.

In the week leading up to my appointment, I felt worse than ever. My anxiety was crippling, and my therapist had me taking anxiety medication three times a day just to ease the constant tension I was feeling. I couldn't work, I couldn't eat, and I could barely get out of bed. My mom came to stay with my boyfriend and me because they were both so worried about me. I was experiencing what felt like a mental breakdown, and it wasn't pretty.

On the day of my appointment, I walked into the specialist's office fully prepared to leave feeling no better. The second I mentioned confessing to her, she stopped me and said, "I think what you're experiencing is OCD." It wasn't until later when I Googled "OCD confessing" and found pages and pages of people explaining experiencing situations exactly like mine that I felt a huge weight lifted off my shoulders. I finally had an answer for what was wrong with me, which meant I could finally do something about it.

Being diagnosed with obsessive-compulsive disorder has been extremely complicated. In addition to "confessing," my specific brand of OCD takes the shape of obsessive intrusive thoughts. Intrusive thoughts are unwelcome thoughts that enter your head and cause distress. They are uncontrollable and difficult to push out, which usually leads to OCD sufferers trying to "neutralize" the thought by completing a compulsion.

According to the National Institute of Mental Health, "Obsessive-Compulsive Disorder (OCD) is a common, chronic, and long-lasting disorder in which a person has uncontrollable, reoccurring thoughts (obsessions) and/or behaviors (compulsions) that he or she feels the urge to repeat over and over." The NIMH website goes on to state that obsessions can manifest in different ways, such as, "fear of germs or contamination, unwanted forbidden or taboo thoughts, aggressive thoughts towards others or self," while compulsions can include "excessive cleaning and/or hand washing, ordering and arranging things in a particular, precise way, compulsive counting."

When I learned what intrusive thoughts were, I immediately recognized them as what I had going through my mind any time my brain wasn't intently focused on a specific task. My boyfriend had suggested I get tested for ADD, because he would often be in the midst of a conversation with me when it became blatantly apparent that I hadn't heard a word he had said. It wasn't that I wasn't paying attention; I was just battling the latest thought that popped into my head and turning it over and over in my brain.

Being armed with the knowledge that I have OCD doesn't mean I have it all figured out. OCD is a tricky beast. It often manifests itself in different forms that make it difficult for me to easily discern what's going on.

A little over a year ago, I was lying in bed and couldn't sleep. My skin felt itchy, and I didn't know why. I had recently read an article about adults needing eight hours of sleep, and every second I was awake was another second I wasn't getting the sleep I needed.

I decided to take another shower, thinking it might help. I rinsed off, turned off the shower, and grabbed a towel to dry off. I dried off my left arm, my right arm, my left leg, my right leg, then my back, and then my front. I put on a different pair of pajamas, got in bed, and immediately fell asleep. The next night, again I couldn't sleep. Remembering what had worked the night before, I got out of bed and began the same ritual: shower, towel off left arm, right arm, left leg, right leg, back, front. Put on a different pair of pajamas. Only this time it didn't work right away. Thinking I must have done something wrong, I got back up and showered for the third time that night. I completed the same ritual, drying off in the exact same way, and I grabbed my third pair of pajamas. That time, I was able to fall asleep.

But in the days, weeks, and months that followed, the ritual didn't always leave me feeling "right." Some nights, I showered eight times, exhausting myself and intensifying my frustration. When I told my therapist I thought I was experiencing insomnia, she helped me realize this behavior was also related to my OCD.

Figuring all of this out was reassuring, but it didn't fix everything. I started participating in ERP, or exposure response therapy, which helps OCD sufferers by slowly exposing them to the things they fear. Frankly, for OCD sufferers, ERP is terrifying to even think about. For me, the therapy meant acknowledging my thoughts or even saying them out loud, without trying to push them out of my brain. ERP required that I purposely not complete my rituals, allowing myself to stay up all night rather than take that second shower I so desperately felt I needed.

Participating in ERP has definitely helped, but it's a long process. I've had to start out with the obsessions and compulsions that scare me the least, and I'm still working my way up to the ones at the top of the list. I'm happy to share that I'm only showering once a night, and I'm sleeping just fine.

I walk a fine line every day: I utilize my OCD as a way to feel like I have control over my life, but I must avoid becoming a slave to my own thoughts. OCD affects every aspect of my life, like how I complete my work, when I have sex, when I take a shower, and how I clean the bathroom.

In some ways, I'm able to channel it for good. It's helped me be better at my job, and it definitely helps me keep my house clean. But in other ways, I have to be careful. I spend a lot of time in my own head, so learning how to navigate what goes on inside of it has been paramount to living the closest thing to a normal life that I can muster.

I know that when big changes occur in my life, I should expect my OCD to pop up, which makes it scary to think about the future. Getting married, getting pregnant, having my first child these are all things I'm both equally excited and terrified about.

My OCD is far from fixed, but the important thing for me is that it is fixable. I may never truly be rid of it, but I can learn to live with it. I've made big changes in my life that have helped: I rarely drink, and it's even rarer that you'll actually see me drunk. I work out at least five days a week, and I try to eat a diet that doesn't consist solely of hot Cheetos and lemonade. I'm not in therapy, I'm not participating in ERP, and I am currently not on medication, although I do have a prescription for Xanax, which I take if I'm having a massive panic attack or really bad anxiety, which I haven't had in a long time. All in all, I'm doing OK. I've learned to listen to what I need, and right now what I need is a break.

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My OCD Manifests Itself in Myriad Ways Here's What I Want You to Know - POPSUGAR

More berries, apples and tea may have protective benefits against Alzheimer’s – Tufts Now

Posted: May 5, 2020 at 8:41 pm

BOSTON (May 5, 2020)Older adults who consumed small amounts of flavonoid-rich foods, such as berries, apples and tea, were two to four times more likely to develop Alzheimers disease and related dementias over 20 years compared with people whose intake was higher, according to a new study led by scientists at the Jean Mayer USDA Human Nutrition Research Center on Aging (USDA HNRCA) at Tufts University.

The epidemiological study of 2,800 people aged 50 and older examined the long-term relationship between eating foods containing flavonoids and risk of Alzheimers disease (AD) and Alzheimers disease and related dementias (ADRD). While many studies have looked at associations between nutrition and dementias over short periods of time, the study published today in the American Journal of Clinical Nutrition looked at exposure over 20 years.

Flavonoids are natural substances found in plants, including fruits and vegetables such as pears, apples, berries, onions, and plant-based beverages like tea and wine. Flavonoids are associated with various health benefits, including reduced inflammation. Dark chocolate is another source of flavonoids.

The research team determined that low intake of three flavonoid types was linked to higher risk of dementia when compared to the highest intake. Specifically:

Low intake of flavonols (apples, pears and tea) was associated with twice the risk of developing ADRD.

Low intake of anthocyanins (blueberries, strawberries, and red wine) was associated with a four-fold risk of developing ADRD.

Low intake of flavonoid polymers (apples, pears, and tea) was associated with twice the risk of developing ADRD.

The results were similar for AD.

Our study gives us a picture of how diet over time might be related to a persons cognitive decline, as we were able to look at flavonoid intake over many years prior to participants dementia diagnoses, said Paul Jacques, senior author and nutritional epidemiologist at the USDA HNRCA. With no effective drugs currently available for the treatment of Alzheimers disease, preventing disease through a healthy diet is an important consideration.

The researchers analyzed six types of flavonoids and compared long-term intake levels with the number of AD and ADRD diagnoses later in life. They found that low intake (15th percentile or lower) of three flavonoid types was linked to higher risk of dementia when compared to the highest intake (greater than 60th percentile). Examples of the levels studied included:

Tea, specifically green tea, and berries are good sources of flavonoids, said first author Esra Shishtar, who at the time of the study was a doctoral student at the Gerald J. and Dorothy R. Friedman School of Nutrition Science and Policy at Tufts University in the Nutritional Epidemiology Program at the USDA HNRCA. When we look at the study results, we see that the people who may benefit the most from consuming more flavonoids are people at the lowest levels of intake, and it doesnt take much to improve levels. A cup of tea a day or some berries two or three times a week would be adequate, she said.

Jacques also said 50, the approximate age at which data was first analyzed for participants, is not too late to make positive dietary changes. The risk of dementia really starts to increase over age 70, and the take home message is, when you are approaching 50 or just beyond, you should start thinking about a healthier diet if you havent already, he said.

Methodology

To measure long-term flavonoid intake, the research team used dietary questionnaires, filled out at medical exams approximately every four years by participants in the Framingham Heart Study, a largely Caucasian group of people who have been studied over several generations for risk factors of heart disease.

To increase the likelihood that dietary information was accurate, the researchers excluded questionnaires from the years leading up to the dementia diagnosis, based on the assumption that, as cognitive status declined, dietary behavior may have changed, and food questionnaires were more likely to be inaccurate.

The participants were from the Offspring Cohort (children of the original participants), and the data came from exams 5 through 9. At the start of the study, the participants were free of AD and ADRD, with a valid food frequency questionnaire at baseline. Flavonoid intakes were updated at each exam to represent cumulative average intake across the five exam cycles. Researchers categorized flavonoids into six types and created four intake levels based on percentiles: less than or equal to the 15th percentile, 15th-30th percentile, 30th-60th percentile, and greater than 60th percentile. They then compared flavonoid intake types and levels with new diagnoses of AD and ADRD.

There are some limitations to the study, including the use of self-reported food data from food frequency questionnaires, which are subject to errors in recall. The findings are generalizable to middle-aged or older adults of European descent. Factors such as education level, smoking status, physical activity, body mass index and overall quality of the participants diets may have influenced the results, but researchers accounted for those factors in the statistical analysis. Due to its observational design, the study does not reflect a causal relationship between flavonoid intake and the development of AD and ADRD.

Authors and funding

Additional authors on the study are Gail T. Rogers at the USDA HNRCA, Jeffrey B. Blumberg at the Friedman School at Tufts, and Rhoda Au at The Framingham Heart Study, Boston University School of Medicine and Boston University School of Public Health.

This work was supported by the U.S. Department of Agricultures Agricultural Research Service, awards from National Institutes of Healths National Institute on Aging (R01AG008122, R56AG062109, R01AG016495), National Institute of Neurological Disorders and Stroke (R01NS017940), and National Heart, Lung and Blood Institute (Framingham Heart Study) as well as the Embassy of the State of Kuwait.

Citation

Shishtar, E., Rogers, G.T., Blumberg, J.B., Au R., and Jacques, P.F. (2020). Long-term dietary flavonoid intake and risk of Alzheimers disease and related dementias in the Framingham Offspring Cohort. American Journal of Clinical Nutrition. https://doi.org/10.1093/ajcn/nqaa079

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About the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University

For four decades, the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University has studied the relationship between good nutrition and good health in aging populations. Tufts research scientists work with federal agencies to establish the Dietary Guidelines, the Dietary Reference Intakes, and other significant public policies.

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More berries, apples and tea may have protective benefits against Alzheimer's - Tufts Now

What Is The Warrior Diet? Everything To Know About 20:4 Fasting – Women’s Health

Posted: May 5, 2020 at 8:40 pm

Between slow-carb, keto, and intermittent fasting (IF), there are so many buzzy diets these days that its almost hard to keep track. One of the latest eating styles to gain steam isn't exactly new, but has resurfaced recently with the rise of IF and more protein-based diets. It's called the Warrior Diet, and tbh, just the name itself is pretty intriguing, huh?

The Warrior Diet was originally created in the early 2000s by Ori Hofmekler and based on his own experiences with the diet, which are outlined in his book by the same name. The diet initially revolved around very small "underfeeding" meals of dairy, eggs, fruits, and vegetables for 20 hours of the day and a four-hour "overfeeding" window.

Essentially, it was a very early version of intermittent fasting and said to mimic ancient warriors' lifestyle of training and battling throughout the day and consuming a majority of their calories during the evening in one massive feast, explains Joel Totoro, RD, a sports dietitian and director of sports science at Throne Research in Scottsdale, Arizona. Hofmeklers original plan also had exercise suggestions built into it.

Okay, the Warrior Diet does sound interesting, albeit pretty dang intense. So is it actually healthy, safe and effective for weight loss? Here, experts break down everything you need to know about the Warrior Diet style of eating.

The diet has actually evolved from its original format since it was first created and the name was coined. More recently, the Warrior Diet has been interpreted as a strict 20-hour food fast and a four-hour fueling window, with various exercise requirements, says Totoro. This is also sometimes referred to simply as a 20:4 diet or 20:4 fasting.

The current version doesnt have any food restrictions for the fueling period, but youre not supposed to eat at all during the fasting period. While this might sound similar to the popular IF diet known as the 16:8 diet, in which you fast for 16 hours and eat during an eight-hour window, it's actually very different. First, it's much easier to fit your daily calorie needs into eight hours instead of four, and in the Warrior Diet, you fast during the majority of the day, which is much more challenging than fasting overnight and into a short portion of the day, like you would with the 16:8 diet.

That depends which version of the diet you're following. The original Warrior Diet plan called for small meals of low-carbohydrate, naturally occurring foods such as eggs, dairy and nuts, paired with high-nutrient carbohydrate sources such as fruits and vegetables throughout the day, says Totoro. The daytime underfeeding period was followed by mass quantities of high-protein and high-fat foods paired with whole grain and whole-food carbohydrate sources during the overfeeding period at night. The more modern take on the Warrior Diet allows you to eat whatever you want during your eating window.

While the original diet stressed nutritious and naturally occurring foods even during the feast stages, the more modern, free-for-all mentality can lead to overeating high-fat foods that are often lacking in nutrients, says Totoro.

If youre still intrigued enough to try it, he recommends easing into a fasting period a few days a week to assess how your body responds.

Because many people consume fewer calories than they normally would by only eating during a small window with this diet, this may lead to weight loss over time, Totoro says. However, theres no scientific evidence at this point to support the Warrior Diet as an effective method for weight loss. And because the diet is so extreme, it may not be sustainable for many people.

Additionally, any evidence of potential health benefits related to the Warrior Diet is more based on the benefits of intermittent fasting in general, he says.

With IF, theres emerging evidence that for some people, shrinking the eating window may help with GI issues, blood sugar control, inflammation, and other conditions, says Totoro. But it's important to remember that everyone responds differently to fueling and activity and what works for some will not work for others.

The Warrior Diet is restrictive and pretty extreme, which means it could lead to disordered eating habits for some people, says Amanda A. Kostro Miller, RD, a registered dietitian and advisory board member at Fitter Living.

This diet promotes binge eating during the four-hour non-fasting period, which can lead to stomach distension, exacerbation of heartburn and many other GI symptoms, she explains. Some at-risk people may become obsessive about the binge session and may engage in harmful behaviors like purging to remedy feeling too full.

Like any IF diet, you may also experience feelings of fatigue and hunger during the fasting period, which are signs the diet probably isn't a good fit for you.

This type of diet isn't sustainable for an extended period of time, so it's probably not a good idea for anyone, really. But its particularly dangerous for people who take medications that should be taken with food or are time-released, says Totoro. People with diabetes should also be extra cautious, since this type of diet could mess with your blood sugar.

Athletes who are training at a high or very competitive level should consult with their coaches and health care providers before trying this diet well, he adds.

Lastly, pregnant women, children, and people who have been diagnosed with eating disorders or dealt with disordered eating patterns in the past shouldnt try this diet, says Kostro Miller.

The bottom line: The Warrior Diet is extremely restrictive and while it may lead to weight loss, it's likely not sustainable. Consult with a dietitian or health care provider before trying this diet.

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What Is The Warrior Diet? Everything To Know About 20:4 Fasting - Women's Health

Huel-rival Purition is a supercharged, keto-friendly protein powder that can also aid weight loss – T3

Posted: May 5, 2020 at 8:40 pm

Meal replacement options let it be the household name Huel or Soylent's Ready-to-drink option are gaining more and more popularity lately, thanks to the health benefits these products provide and their convenience factor. Purition, a UK based meal replacement manufacturer, has picked a different path from the rest: its meal replacement powder is high on protein and good fats and low of carbs as well as having negligible amount of sugar in each serving.

Buy Purition meal replacement shakes directly from Purition

This combination of macronutrients makes the Purition ideal for people on keto diet and having a Purition shake as a snack can also help you lose weight with keto faster. In case you aren't familiar, keto diet throws your metabolic system into a state called ketosis, a process where your body covers its energy needs from fats as opposed to carbohydrates. This can train your body to burn fat more efficiently, let it be dietary or stored fat.

In order to stay in ketosis, you will need to keep your carb levels at bay: strict keto requires the daily amount of carbs to stay under 20 grams. For comparison, there is approx. 27 grams of carbs in a medium banana. In a portion of Purition powder, however, there is only around 3 grams. Want to make keto easier? Snack on Purition so you'll have a better chance of sticking with it.

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Mix Purition with fatty dairy products to create delicious keto-snacks

(Image credit: Puriton)

Purition meal replacement powder is not only for people on keto; on the contrary, anyone who is considering switching to a more healthy diet might want to take a look at Purition. As mentioned above, it has plenty of protein in each serving, not as much as your average whey protein, but still a solid amount.

As well as having a good balance of macronutrients, Purition also has a variety of micronutrients in it. Having just one serving of Purition a day can effectively boost your vitamin and mineral levels without having to chow down a ton of kale or broccoli. One portion of Purition contains these vitamins and minerals (%RI at the end of each row):

(Image credit: Puriton)

As for taste, Purition comes in 14 different flavours so you can mix up the flavours a bit. The currently available flavours include Beetroot & Chocolate, Chai Latte and Pistachio. It's worth noting that although there are loads of interesting flavours, the taste is subtle and definitely not sweet, so if you are after some more sweetness, you might want to mix Puriton with some milk, a banana and some berries (if you are on keto, maybe use greek yoghurt and erythritol/xylitol).

Buy Purition meal replacement shakes directly from Purition

Better still, there is also a Purition vegan range including unique flavours like Vegan Hemp Chocolate. Gone are the days when losing weight fast on a vegan diet was hard. The Puriton vegan range has the same macronutrient range and sports an almost essential micronutrient matrix too.

Whether you want to lose weight or just want to stay healthy, Purition meal replacement shakes can help you achieve both sooner. This is definitely not a magic powder and we don't recommend using Purition as the only source of nutrients, but making it part of a balanced diet is a good step in the right direction for sure.

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Huel-rival Purition is a supercharged, keto-friendly protein powder that can also aid weight loss - T3

How To Interpret Genetic Predisposition For Weight Gain From DNA Kits – Women’s Health

Posted: May 5, 2020 at 8:40 pm

Adriana Romero-Olivares signed up for 23andMe about seven years ago because she was curious about her ancestry. But the DNA testing company sends updated reports to its customers as it develops them, so in 2018, Adriana received an email notifying her that she had a new report available: a Genetic Weight report. She clicked, and it told her, Adriana, your genes predispose you to weigh about 9 percent more than average.

Learning that info was a strange pill for her to swallow. Ive struggled with my weight my entire life, says Adriana, 35. When I got the results, I felt validated, but then at the same time, I felt upset, because I struggle to accept the fact that I just can't be thin.

Over the past few years, DNA testing companies have started churning out reports like that one that specifically tell someone their likelihood of becoming overweight or obese. The thing is, getting bold text in your inbox that says you have a higher propensity to gain weight than the other people in your HIIT class can feel like a bit of a bomb, as Adriana points out.

So how reliable are these reportsand can they actually aid your efforts if you're trying to lose weight? Heres what experts have to say.

Just from pure observation, you can tell that theres a genetic component because you can look at families and see that weight gain runs in families, says Rachel Mills, a certified genetic counselor and assistant professor in the University of North Carolina-Greensboro Genetic Counseling Program. Beyond that, it gets more complicated.

Researchers dont have a firm answer in terms of to what degree being medically overweight or obese is influenced by genetics, compared to lifestyle and environmental factors. They've estimated that anywhere from 40 to 70 percent of person-to-person variability in body mass index (BMI) is due to genetic factors. (Obvious alert: Thats a wide range.)

And while researchers have already discovered hundreds of genetic variants associated with BMI, weve only got a partial picture of the genetic component so far, says Struan F.A. Grant, PhD, director of the Center for Spatial and Functional Genomics at Childrens Hospital of Philadelphia. Grant notes that BMI is a very polygenic trait, which means there are many, many genetic factors contributing to the trait, he explains. Each genetic variant could have a somewhat different effect on BMI, toothats something experts are still figuring out.

Just because a genetic report says that you are less likely to lose weight, that is not an absolute. Rachel Mills, genetic counselor

So what does it mean if a person has several genetic variants associated with obesity? Once we have a more complete picture of how genes drive obesity risk, we could eventually be able to get data (say, from our doctor) that helps guide how we approach weight management on a personal level, Grant says. But right now, all we definitely know is that certain genetic variants are more common in obese people compared to non-obese people.

23andMes Genetic Weight reports even explain right under your results that your predisposition doesnt mean you definitely will weigh more or less than average. 23andMe senior product scientist Alisa Lehman says that, in 23andMes model, the genetic component [accounts for] less than 10 percent of what the total difference in weight between any two people is. The company does extensive user testing before releasing reports that delve into new areas, she says. And, in this case, they wanted to make sure that customers have an understanding that genes are only one factor in weight management.

How businesses gather weight predisposition info varies company to company. For example, health-focused DNA testing and supplement company Vitagene and weight-loss platform Lose It! use results from other institutions research papers to internally calculate a persons risk of becoming overweight. (Lose It! also asks you to input your AncestryDNA or 23andMe raw DNA filesthe company doesnt do its own DNA testing.)

But 23andMe, arguably the most well-known service, uses its own data to come up with a persons weight predisposition. We have a research program that allows people to answer questions and then, from that, if they opt in, we can use their data to make new genetic discoveries, Lehman explains.

23andMe researchers released the Genetic Weight report in March 2017. They created it by looking at data from more than 600,000 research participants, including their DNA and self-reported height and weight. (Check out a sample report here.)

23andMe researchers found 381 variants associated with BMI, and used that info to create a modeling process that weighs certain variants more strongly than others and considers age, sex, and ancestry to determine the result they send to a consumer. "So when people provide us their saliva sample and we gather their DNA, we can look at those 381 places and say, 'Hey, okay, you have some variants that increase your predisposition and some variants that decrease your predisposition, and the magnitude of each of those variants differ a little bit,'" explains Lehman. "But we add up the effect of all of that to get a sense of whether your predisposition is to [weigh] a little bit more or a little bit less than average."

Depending on your ethnicity, there might also be another caveat. The largest population that 23andMe has data for is people of European descent, so researchers were only able to look at genetic and BMI data from people of European descent to identify the weight-related genetic variants and their effects. Then they looked at how well that model worked for people of other ethnicities, tweaking the model as necessary. Therefore, people who have Latino, African American, East Asian, and South Asian ancestry can get results that are somewhat customized to their ancestry, while people of mixed ancestry or other ancestries default to European. (This Eurocentric bias comes up in a *lot* of research that scans peoples genomes for genetic variants associated with a disease or trait, not just in relation to BMI.)

It doesnt appear that any companies that provide weight-related DNA results have conducted any formal research on how the info impacts peoples weight-loss efforts. Lehman says 23andMe has looked a little bit into whether the information in the Genetic Weight report has actually helped consumers with weight loss or management, but that they havent come up with anything "publication-worthy," adding that its challenging to untangle this report from other info the company provides on nutrition and exercise.

23andMe also hasnt taken a fresh look at their Genetic Weight report model since releasing it, but it plans to. We do periodically review all of the reports that we have, and Genetic Weight is coming up for that periodic review, so we will soon review it and see if any updates are warranted, Lehman says.

23andMes Health + Ancestry Service

This product includes a Genetic Weight report that tells you how much more or less than average your genes predispose you to weigh. It also explains that your predisposition doesnt mean you definitely will weigh more or less than average. Keep in mind that your lifestyle and environment have a big impact on your weight, the report reads.

HomeDNA Healthy Weight

This report tells you your general weight loss ability with diet and exercise. On a page explaining those results, the report reads: "Remember that these results only indicate your potential based on genetic factors, but many other factors also affect the outcome."

Lose It! Premium

Once you upload your AncestryDNA or 23andMe raw DNA file, this platform will tell you whether or not you have a genetic risk of being overweight or obese. In a disclaimer, the report says, These genetic variants are not perfectly predictive. You may have a high genetic score and a low BMI, or a low genetic score and a high BMI. These results may be more accurate for people of certain ethnic backgrounds.

Vitagenes Health + Ancestry DNA Tests and Reports

Customers can learn whether their genetics may make them more or less likely to become overweight with this kit. The info includes this caveat: However, your genetics alone dont define your body weight. Making healthy lifestyle choices may help keep you from becoming overweight. (Customers also have the option to upload their own raw DNA results for $29.)

Of course, some people might just like or even be motivated by having more information about themselves, and thats totally fair. But heres an interesting twist: A recent study out of Stanford University found that just knowing your genetic risk for obesity can impact the way you respond to food.

In one of two experiments, participants ate a meal and then, on a different day, ate another after hearing that they did or didn't have a high-risk genetic variant associated with obesity and lower satiety. Heres the catch: Researchers chose randomly whether participants would be told they had the genetic variant. (The researchers fully debriefed the participants about their actual genetic risk only about an hour later, while they were still under clinical supervision.)

We saw that the information we gave to people was like a self-fulfilling prophecy, says Brad Turnwald, PhD, a postdoctoral research fellow in the department of psychology at Stanford University and lead author of the study. When researchers told people they didnt have an increased risk, they reported feeling full faster and even produced more of a fullness hormone. Overall, what we saw was that what people thought had as much of an impact, and in some cases a greater impact, than what peoples actual gene sequence was, Turnwald says.

The takeaway, says Turnwald, is that we need to better understand the psychological impact of these kinds of DNA test products. We're definitely not trying to say that genes don't matter at all. There are some diseases for which they really are predictive, he says. But for the majority of things like weight loss and how hungry we are and how well we exercisethings for which people are looking for explanations that they just weren't made to run or they just don't feel full based on their genesthe story is not going to be that simple.

Mills doesnt believe that its possible for any sort of calculation to exist at the moment that can accurately analyze a persons propensity to gain weight. If someone told her they were interested in one of these reports, she would ask them to think seriously about how you would use that information, Mills says.

I know, for me personally, I would see a report [that says I cant lose weight as well through diet and exercise] and maybe throw up my hands and be like, Well, Im just going to go to McDonalds because it doesn't matterno diet and exercise is ever going to help me lose weight, so why do I need to even try she continues. And that can have a really detrimental effect.

If someone has already received genetic weight report results and asked her how to interpret themor wants to know how damning they actually are, so to speakMills would emphasize this: Genetics is just one piece of the big picture, she says. Just because this genetic report says that you are less likely to lose weight, that is not an absolute.

Adriana is Mexican, and shes also a scientist, so she knows that she should take her reported propensity to be overweight with a grain of salt. She says her Genetic Weight report is one piece of information, an indicator that I tend maybe to gain weight or that my metabolism is not as fast as the average persons, she says. But shes not going to make major lifestyle changes based on it.

Over time, though, the report has had a positive effect on Adrianas mindset: The way that I think about it now is, if Im predisposed to weigh a little bit more than the average person, then I might as well just exercise and have a balanced diet for the sake of health and not necessarily for the sake of losing weight, which, for a very long time, was the main focus for me.

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How To Interpret Genetic Predisposition For Weight Gain From DNA Kits - Women's Health

COVID-19: The positive path to staying strong and healthy – Brig Newspaper

Posted: May 5, 2020 at 8:40 pm

The COVID-19 pandemic and social distancing measures have meant that gyms in the country have shut down. We no longer have access to a large amount of equipment that we may use during our workouts.

But it doesnt mean you are out of options. Whether you want to lose weight, build muscle or maintain your weight, Ive been through all three.

So do you want to stay strong, healthy, and active during this pandemic? If so, I offer some advice in this article that will hopefully help you no matter where you are at.

Mental Health and Training Goals

Our mental health is really important when it comes to our study, work, and other activities. The worst thing you can do is to tell someone to get over it.

But the focus of this article is positive advice for anyone, regardless of how you might be feeling right now. Take this exchange from Arnold Schwarzenegger, who responded to a fan with depression, and in the process, effectively started a conversation about mental health.

Arnold was a famous bodybuilder who managed to sculpt an incredible physique. But Arnold has also been an inspiring figure to so many people.

I saw you pumping other people up, and I love it.

You can be in great shape and still be affected by mental health. I am sure there are people reading this who will greatly resonate.

My advice? Tell yourself, that no matter what is you want to do, or achieve, fight for it. Use quotes that motivate you, and think of whoever is special to you, as these can all be great motivators.

Persevere.

To train your mind to succeed, I always recommend having a goal in place. Do you want to lose weight or build muscle? If so, how much?

Give yourself a target to work towards. That way, you are more likely to stay on track with your progress.

I like to think of failure as a step to success. Failure isnt the end, and this is the mindset I have right now as one of my PhD research articles is in the process of being published: you wont get everything right first time.

Picture me at the ice rink during my first time skating. I was constantly falling over.

I got back up because I wanted to keep going. And every time I fell, I kept getting up.

You can too. And I hope the lyric: I get knocked down, but I get up again is another way that words can motivate you.

Nutrition

With McDonalds, Wetherspoons and other well-known eateries closed, theres never been a better time to make your own meals. There is so much choice, that often we dont know where to start.

But my absolute best advice I was told from a nutrition coach and which is echoed by Django to Remy in Disney Pixars Ratatouille:

Food is fuel for your gains. What matters is your energy balance.

Thats right. As proof, check out this guy who lost weight by training and eating McDonalds.

Energy from food is measured in calories. The energy you use is dictated by the laws of thermodynamics.

You could, (if you wanted to) lose weight by eating fast food or takeaways every day. But its probably not the healthiest way to do it.

Instead, have a training goal in mind and adjust your calorie intake accordingly. Dont know how many calories you need?

No problem. Just log everything you eat for a week, make sure to step on the scale every morning when you wake up, and check the number on the scale at the end of the 7 days.

Depending on your goal, if the number is slightly lower than the first day (weight loss) or higher (muscle building), then youre doing a great job. Monitor the food you eat, and try to have at least three meals a day.

Dont feel guilty if you eat something like a cake, ice cream, or your favourite pizza takeaway. In my opinion, food should not be thought of as the enemy.

Except trans fats. Dont eat those, thats literally all I recommend against.

These nasty unsaturated fatty acids are found in hydrogenated oils and lard, so it is important to keep this in mind especially if youre eating processed food. Any food label on a product that says: hydrogenated on it indicates trans fat and thus, I wouldnt recommend that product if you want to stay healthy.

I also dont like the word diet, but Ill explain why. To me a diet is a short-term period of food restriction. For example, the ketogenic diet restricts carbohydrates.

This should not be confused with being vegan. Actually, being vegan is a long-term lifestyle that you can stay consistent with and thats fantastic.

Theres a key difference between diet and lifestyle. And this advice works regardless if you eat meat, dairy, fish, gluten, or not.

It goes back to the Ratatouille quote. I dont recommend restricting your macronutrients.

Ill quickly touch on two more essentials. This article could get long otherwise.

The first is hydration: I cannot stress enough how important it is to keep hydrated. Water you waiting for?

If you dont like water because of the taste, dont worry. I like to flavour my water so I can keep drinking it.

Want something to laugh about? Check out this hilarious sketch from Limmy about water.

Finally, make sure no matter what your goal is, youre consuming enough protein, but how much? Heres the number one world hypertrophy expert Dr. Brad Schoenfield to tell you.

Depending on what your goal is, you can slightly increase or decrease this amount. The thing with protein is, if youre building muscle, then protein is the fuel (protein synthesis) to repair muscle fibres from a workout, and if youre losing weight, training and consuming protein will prevent that weight being lost as muscle.

You can even build muscle while losing fat (body recomposition) and it is also possible to build muscle while in a calorie deficit. In fact, thats mostly how Ive been doing it!

Training

The last part of this article will cover training advice. If youre at home and have dumbbells thats great. If not, do not worry!

Take an empty carton of milk or orange juice, or a glass bottle, anything you find in your home and fill it with water. That is now your resistance you can use in your training!

If you really want something versatile and super cheap, invest in a resistance band. They are great for so many of your exercises as well as stretching and mobility.

Check out Athlean-X on YouTube for creative ways to train at home. It is a great channel with lots of advice about exercising, stretching, eating, and even sleeping.

Have a training plan in mind. You dont need to waste money on fitness gurus who only want to sell you programs at ridiculous prices. Here is an example of a training program.

I have managed to build my body on the cheap, but I do recommend personal training if thats in your budget. However, at home you dont need to do anything expensive.

The most important advice about training? Have the willpower to do it.

Nike says: Just do it. Schwarzenegger says: Just do something.

Hard work always pays off if done consistently. Even if that is just two or three times a week for you, thats perfectly okay!

As a final note, I hope you look after yourself, listen to your body, stay connected with the people you care about, and remember, its okay to not be okay.

Youve got this.

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The Best BMR Calculator for Fat Loss and Muscle Gain – BarBend

Posted: May 5, 2020 at 8:40 pm

Theres no shortage of self-proclaimed gurus who swear that this pill or that herb is the secret to easy weight loss, but heres the cold, hard truth: only calories dictate how much you weigh, and a BMR calculator will help you gain muscle and lose fat. The body burns a certain number of calories every day and if you eat over that number you gain weight, if you eat under that number you lose weight.

Our goal here is to help you figure out what that number is. Once you know your basal metabolic rate, or your BMR, you can figure out how many calories you should be eating to accomplish your goal, be it muscle gain or fat loss. The answer is individual and the number below is just an estimate, a place to start no one can claim their calculator does anything more but this is the best calculator to help you get there.

Editors note: The content on BarBend is meant to be informative in nature, but it shouldnt take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician if you have any concerns.

There are a few popular formulas out there and the two we landed on are considered the most accurate.

Considered just a little more accurate than the other big BMR formula (which is called Harris Benedict), the Mifflin St Jeor formula is what we used to ascertain your BMR if you dont know your body fat percentage.(1) It looks like this:

Where s is +5 for males and 161 for females.

As you can see, it takes into account a persons weight, height, and age. This is the formula we use in the calculator above if you dont know your body fat percentage.

This formula, sometimes called the Cunningham formula, is more accurate. But the katch is that you need to know your body fat percentage, and almost nobody does. Most people who claim to are estimating their body fat based on a self assessment. (Ive got a four-pack, not quite a six-pack, so Im probably 14 percent.)

This is the formula:

Where is a persons lean body mass, or their total weight minus their body fat percentage.

Katch-McArdle is likely the best formula, but only if youre being accurate with your numbers and that means making an appointment to get a DEXA scan to truly measure your body fat. Dont want to? Stick to Mifflin St Jeor.

Calories are energy and your body is a machine that burns them. One calorie is the amount of energy needed to increase the temperature of 1 gram of water by 1 degree Celsius, and your basal metabolic rate refers to the amount of energy needed to carry out its most basic functions, like digesting food and keeping your organs functioning.

In other words, your BMR is the number of calories you would burn if you spent all day in bed, not moving.

Of course, the average person doesnt lie in bed all day without moving a muscle. This is where we see the difference between Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).

Basal Metabolic Rate: The amount of calories you burn at rest.

Total Daily Energy Expenditure: The amount of calories your body burns from all of its activities.

So how can you take your BMR and use this information to know how many calories you should eat to lose weight?

To work that out, you need to take your BMR and add to it the number of calories you burn from your daily activities. How many calories they burn, unfortunately, depends on your height and weight and body composition and a few other factors, but again, we can figure out a rough estimate.

Harvard Medical School came up with this list of estimates for the amount of calories burned per 30 minutes of activity note that even sitting and watching TV burns some calories on top of your BMR.

While that table might help, you should also note that different people have different amounts of NEAT, which stands for non-exercise activity thermogenesis. Some folks walk a lot, others drive most places. Some drink a lot of water, so they get up to pee more often, which can add up to a lot more calories burned. Even fidgeting seems able to burn hundreds of extra calories per day from that.(2)

If that looks like a lot to keep in mind, consider picking up an activity tracker you can wear on your wrist, like a WHOOP strap, which will do a good job of estimating your TDEE.

The best way to get a really good idea of how many calories you should eat to lose weight is to monitor your food intake and your weight every day for about a month. Keep track of when youre gaining weight and when youre losing it. After a few weeks of trial and error, youll have a number that you can work with.

So how do you track calories? The most effective way is with a scale and an app, like MyFitnessPal or Calorie King, which have databases to tell you how many calories are in a certain food, plus you can save your favorite recipes or meals 1 tablespoon oil, 6 ounces chicken thighs, 1 cup rice, etc. so that if you repeat meals, you dont have to repeat all the work of entering it in.

Some prefer simpler ways of working out their calories, like the hand technique: figure out how many calories are in a piece of meat about the size of your palm and have one or two of those per meal with four fingers of carbs, etc.

If you do this enough, youll be able to know the calorie content of some meals without needing to bring out your scales every time you eat, but its still smart to get an app so you can enter your calorie information and track it without needing to lug a notebook with you everywhere.

This is a question about your calorie deficit: once you know the calories you burn in a day, how many should you eat to lose weight?

In order to lose weight, you should eat less than your daily calorie burn, because the body will then use stored fat for energy once its not getting enough energy from your diet. This, in turn, causes weight loss.

Its generally understood that a good rate of weight loss is one to two pounds per week, and that a deficit of 3,500 calories will likely produce a pound of weight loss. Again, this varies from person to person and its important to speak with a doctor before attempting a weight loss plan, but in broad strokes, most agree that a goal of one pound of weight loss, or a 3,500-calorie deficit per week, is reasonable.

Lets say your BMR is 2,500 calories per day. To lose a pound of weight a week, you can take the approach of eating at a 500-calorie deficit every day to produce a 3,500-calorie deficit at the end of the week, like this:

You can also cycle calorie intake throughout the week. Many find it beneficial to eat more calories on days they exercise, so another strategy that might be useful for gymgoers would be:

Some even prefer to fast for an entire day once a week which in this case would produce a 2,500-calorie deficit at once or to skip breakfast a few days a week to get to that deficit. So long as the deficit is the same by the end of the week (meaning you havent made up the calories you skipped by eating more later), theres not a lot of evidence that any method of getting to that deficit is superior.(3)

Remember that your BMR is an estimate, its a number to work with and its a great place to start, but its smart to do the extra work of weighing yourself regularly and tracking your food intake to really nail down the right number for you. Just make sure you speak with a physician or a dietitian before making big changes to your diet or supplement regimen.

Featured image viaAnton Belo/Shutterstock

You can use this calculator to work out your basal metabolic rate (BMR) and find that out. The best formulas to use are Mifflin St Jeor (if you dont know your body fat percentage) and Katch-McArdle if you do.

This stands for Basal Metabolic Rate, and its the number of calories you burn at rest without taking into account the extra calories you burn as you move throughout the day.

After finding out how many calories you burn in a day, a typical goal is to lose one pound per week, which can be achieved by eating, on average, 500 calories under your your daily calorie burn. Make sure you talk to a doctor before starting a weight loss plan.

1.Frankenfield D, et al. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. J Am Diet Assoc. 2005 May;105(5):775-89.2.Koepp GA, et al. Chair-based fidgeting and energy expenditure. BMJ Open Sport Exerc Med. 2016 Sep 1;2(1):e000152.3.Catenacci VA, et al. A randomized pilot study comparing zero-calorie alternate-day fasting to daily caloric restriction in adults with obesity. Obesity (Silver Spring). 2016 Sep;24(9):1874-83.

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