Adopting a healthier lifestyle can be challenging, especially if youre trying to lose weight.

With most weight loss diets focusing on consuming smaller portions and fewer calories, many people struggle to stick to these diets due to feelings of frustration when they dont experience results even if they follow the plan perfectly (1).

That said, many people are reporting success by adding a refeed day into their weekly eating routine.

Simply put, a refeed day is a planned increase in calories for one day on a weekly or biweekly basis. Its intended to give your body a temporary respite from calorie restriction.

This article tells you all you need to know about refeed days, how to do them properly, and whether theyre right for you.

A refeed day is a day on which you intentionally overconsume calories after a period of being in a calorie deficit whether it arose from eating fewer calories or increasing physical activity, or both (2, 3).

The idea behind a refeed day is to counteract the negative effects of being in a calorie deficit, such as lower hormone levels, increased hunger, lethargy, tiredness, and hitting a weight loss plateau (2, 3).

Although this sounds similar to a cheat day, the two should not be confused.

Cheat days involve uncontrolled and unplanned eating for one day. On most cheat days, any type of food is allowed in unlimited quantities (4).

In contrast, a refeed day involves thoughtful planning and controlled food intake. Unlike cheat days, only a moderate increase in calories is permitted, and the type of food matters, as most refeed days emphasize calories from carbs over fats and protein (2, 3).

While refeed days can vary from person to person, the main goal is to eat in a calorie surplus in a controlled manner.

A refeed day is a temporary break from calorie restriction that involves a controlled day of overeating with a focus on carbs. It aims to counteract the negative effects of calorie restriction and aid weight loss.

You may wonder why a temporary calorie surplus would lead to weight loss, but the reasoning behind it addresses one of the main problems most people have when losing weight a weight loss plateau or slowdown.

As you decrease your calorie intake and begin to lose body fat, a change in hormones occurs, which tells your body that youre experiencing a calorie deficit. At this time, your body will begin to look for ways to reduce it as much as possible to limit weight loss (2, 3).

In particular, a hormone known as leptin begins to decline. Leptin is produced by fat cells and tells your body that it has adequate fat stores, helping regulate appetite and encouraging calorie burning (2, 3, 5, 6).

However, low levels of this hormone signal your brain that youre entering an unknown period of calorie deprivation. As a result, your body receives signals to eat more food and burn fewer calories. This process is known as adaptive thermogenesis (2, 3, 5).

Adaptive thermogenesis is a protective process that alters your bodys metabolism to increase energy intake and decrease energy output to slow weight loss.

During this process, your body releases various hormones and increases food cravings to push you to consume more calories (2, 3, 7).

Additionally, the rate at which you burn calories can change. For example, you may experience a decrease in exercise activity thermogenesis (EAT) and non-exercise activity thermogenesis (NEAT).

EAT involves deliberate physical activity while NEAT includes any energy used for daily tasks, such as walking, fidgeting, and general movement. Other components of your energy expenditure include your basal metabolic rate (BMR) and the thermic effect of food (TEF) (2, 3).

Due to the changes that occur as you lose weight, you may feel less energetic about exercise, opt for the elevator instead of taking the stairs, and move less in general.

Combined, the reduction in the number of calories you burn and increase in calorie intake lowers the likelihood of continued weight loss (2, 3, 7).

Though this may be viewed as a problem, its an evolutionary process that helped people survive during times of famine or starvation (7).

When youre trying to lose weight, you may be in a calorie deficit most days, therefore progressively forcing your leptin levels to drop (7, 8).

By introducing a refeed day every week or so, you might temporarily increase your leptin levels through increased calorie intake, which may help keep your bodys fat-burning process working more efficiently (3).

Carbs are the main focus of refeed days due to their superior ability to increase leptin levels, compared with fats or proteins. Therefore, by eating carb-rich foods on your refeed day, youre likely giving your body the best chance to balance its leptin levels (3).

Refeed days may elevate hormone levels, such as leptin, reducing the effects of adaptive thermogenesis, a survival process that has been shown to slow weight loss.

Refeed days may provide certain benefits.

The main reason for refeed days is to prevent a weight loss plateau.

When people are trying to lose weight, they may see immediate results initially, but this is usually followed by a period during which no weight loss occurs. This is partially due to a survival process called adaptive thermogenesis (9).

By feeding your body excess calories mostly in the form of carbs, your leptin levels temporarily increase, which may prevent adaptive thermogenesis from interfering with your weight loss (10).

However, more research is needed to better understand the effects of temporary refeeding and leptin levels (3).

Most research has found that food restriction ultimately leads to overeating or binging, which is why cheat days have become popular in the fitness community (4).

However, cheat days are designed as a way to binge on an unlimited amount of food, which may lead to a distorted relationship with food and limit your progress. In contrast, refeed days are designed to gently and purposefully increase calories, which may reduce binging (4, 11).

Introducing a refeed day may help limit binging by permitting foods typically discouraged on many diet plans, especially carb-rich ones. Furthermore, it may help satisfy cravings and decrease feelings of deprivation (12).

However, a refeed day coupled with an overly restrictive diet wont likely resolve this. Therefore, opt for an eating pattern that welcomes a wide-range of foods that you enjoy (12).

Refeed days may help improve physical performance.

During periods of calorie restriction, your bodys ability to store glycogen is limited. Glycogen is a long-chain carbohydrate thats stored in your muscles and liver and used as a quick energy source during physical activity (3, 13, 14, 15).

Since refeed days emphasize carb intake, this may help replenish glycogen stores, potentially improving your performance in the gym, on the race track, or on the field.

Though more research is needed, refeed days may help you overcome a weight loss plateau, avoid binging, and improve athletic performance.

Despite the possible benefits, some potential downsides need to be considered before introducing a refeed day.

Though the theory of refeed days makes sense, there isnt much research on the topic. Moreover, adaptive thermogenesis is still a contested topic among researchers, further calling into question the effectiveness of refeed days (16).

Moreover, the human body is incredibly sophisticated and can easily adapt to changes in food intake. Your metabolism does not experience lasting changes from one day of being in a calorie surplus or deficit and is largely dependent on genetics and age (17).

Just as it takes many days to weeks of calorie restriction for leptin levels to decline and adaptive thermogenesis to take place, it likely takes more than a single day to adequately elevate leptin levels enough to support weight loss (17).

Even though you may have a thoughtfully planned refeed day, you may have a hard time controlling your intake once you start. Depending on the intensity of your calorie restriction during the week, you may experience intense cravings that override your good intentions.

Therefore, when trying to lose weight, it may be best to limit yourself to no more than a 500 calorie deficit per day through both increased exercise and a modest decrease in calorie intake (18).

Though this balanced approach may make weight take longer, you may be less likely to regain it in the long run (9).

Although refeed days encourage a temporary respite from calorie restriction, they still emphasize diets as a way to lose weight.

Considering most diets fail to produce long-term weight loss, following a healthy lifestyle that does not eliminate entire food groups or encourage an intense calorie restriction may be most sustainable (19).

Most guidelines recommend a conservative approach to weight loss for long-term success. It involves a modest calorie deficit through increased physical activity and the consumption of whole, minimally processed foods (20, 21).

Through this approach, weight loss may be achieved without the need for a refeed day.

Any diet comes with the risk of negatively affecting your relationship with food.

Though refeed days encourage carb-rich foods for one day, theyre usually paired with diets that vilify carbs or other food groups, creating an unhealthy good versus bad mentality (19).

Moreover, only allowing one day free of calorie restriction every week or two may create a heightened sense of stress and fear surrounding food and calories. This may ultimately lead to disordered eating thoughts and behaviors (22).

If you have a history of disordered eating or eating disorders, it may be best to avoid refeed days and diets altogether, or to consult a qualified health professional.

Although refeed days are popular, theres limited research on their efficacy. Moreover, theyre usually paired with extreme diets that may promote a negative relationship with food and disordered eating thoughts and behaviors.

If youre interested in incorporating refeed days into your eating routine, its best to spend time planning them out to ensure youre not going overboard. Moreover, you may need to adjust the rules to meet your bodys needs.

Generally speaking, most people in a calorie deficit should consider including a refeed day once every 2 weeks, although this will depend on your body fat percentage and goals. Those with lower body fat percentages may need to increase their number of refeed days (2, 3).

Use the following chart as a reference:

*Note: Most women should aim to have a body fat percentage above 15% to support reproductive and overall health.

Although there are no official guidelines, most refeed days should aim to increase daily calories by 2030%. For example, if you need around 2,000 calories per day to maintain your weight, you should aim to have 400600 additional calories per day.

Aim to consume most of your additional calories from carb-rich foods, such as whole grains, pasta, rice, potatoes, and bananas, as carbs have been shown to increase leptin levels more than protein or fat (2, 10).

You can continue to eat protein and fat at each meal. However, prioritize carbs first, then protein, and limit fats.

Most refeed diets recommend limiting fats to around 2040 grams per day and suggest consuming around 0.680.9 grams of protein per pound (1.52.0 grams per kg) of body weight.

To ensure youre meeting your bodys needs, it may be best to speak to a healthcare professional before implementing a refeed day into your eating regime.

On refeed days, aim to increase your total daily calories by 2030%, with most of the increase coming from carbs.

If youre wondering what a refeed day would look like, here is an example. Keep in mind that the portions of each food will vary depending on your weight and other needs.

Conversely, follow an eating pattern similar to that of your regular diet and add additional servings of carbs to each meal.

Meals on refeed days should emphasize carb-rich foods with moderate amounts of protein and limited fats.

Refeed days are designed to give a temporary break from calorie restriction.

The theory behind refeed days is to improve your hormone levels, namely leptin, to prevent weight loss plateaus caused by a process known as adaptive thermogenesis. They may also decrease your risk of binging and improve athletic performance.

However, more research is needed to better understand the purpose and role of refeed days in weight loss. Moreover, they may not be suitable for those with a history of disordered eating.

If youve reached a weight loss plateau, you may want to consider incorporating a refeed day into your routine.

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Refeed Day: What It Is and How to Do It - Healthline

Many Americans may find their bodies flabbier and less healthy when they finally emerge from the Great Quarantine of 2020.

And is it any surprise? Hello, pantry full of snacks and comfort foods. Heres looking at you, refrigerator packed with meat, cheese and milk.

Its all so tempting during the coronavirus crisis as people stay at home bored, anxious and stressed and seek relief by eating all day.

By the middle of this month, popcorn sales rose almost 48%, pretzel sales were up 47% and potato chip sales rose 30% compared to the same period last year, Bloomberg reported.

Theres also surging demand for cookies, crackers, soup, macaroni and cheese, breakfast food, potatoes, and canned, dried and fresh meat.

It didnt surprise Lisa Young, a registered dietitian in New York and author of Finally Full, Finally Slim.

When people are stressed, they tend to fall back on lazy patterns, letting the vigilance with the food go. And its comfort food its feel-good food, it keeps them full, Young told TODAY.

I think that in these times, its not a time to diet and to make yourself crazy but (social distancing) has now become a way of life and its so important that we make our way of life healthy.

Its also not surprising that people are buying shelf-stable foods that dont require a lot of time to prepare, said Dr. Dariush Mozaffarian, dean of the Friedman School of Nutrition Science and Policy at Tufts University in Boston.

Still, food prepared outside the home is generally less healthy than home-cooked meals, so he was optimistic the break from restaurant eating could be positive when it came to nutrition.

We dont know, well have to see, but Im hopeful that people will actually be healthier than they were before. Theyre not eating at (restaurants), Mozaffarian said.

Here are expert tips on how to stay on the nutritional track during this time:

Trending stories,celebrity news and all the best of TODAY.

People may be disoriented by their new reality of staying at home all the time, so the No. 1 most important thing is to set up a plan for the day, Young said.

You dont just want to nibble on seven mini-meals. You want to set structured meals for yourself, she advised.

Set a time for eating breakfast, lunch and dinner. Limit any mindless snacking in between. Stick to a routine.

Take the time when youd normally commute and do an online exercise class or take a walk. Any kind of morning exercise sets you up for good structure for the rest of the day, Young said.

This is a time when people truly should be supporting their immune systems, Mozaffarian noted.

Theres good evidence that healthy diets improve the immune system and so if you want to fight COVID-19, eating foods that are rich in vitamins and nutrients especially many red and yellow and other colored fruits and vegetables can help the immune system, he said.

We have to try to make ourselves healthier COVID-19 is a reminder that healthy eating remains important.

Young advised buying healthy staples including:

Make your own comfort food by having whole -wheat pasta, red sauce and frozen vegetables, for example.

If you really want to have cookies in your pantry, stick to one type. Dont buy seven varieties of cookies because youll end up eating more of each of them, Young cautioned.

Eating snacks straight out of the packaging is a recipe for overeating. You dont want to spend unlimited time with that giant open box of crackers from Costco.

Instead, try portion control to limit how much youre eating. Its easy to do at home where theres usually access to a food scale or measuring cups.

Take the food out of the bag and figure out exactly how much you want to eat. Then you put it on a plate and you sit down and you enjoy it. You dont eat it standing while watching the latest news reports, stressed out, Young noted.

Young is a fan of what she calls the 80/20 rule, or eating well 80% of the time, and allowing yourself treats 20% of the time.

Its good to have something to look forward to, like air-popped popcorn, whole-grain pretzels or whole-grain crackers. Shes even OK with the occasional small portion of ice cream or macaroni and cheese. Just focus on nutritious food the vast majority of the time and sprinkle in any less-healthy favorites.

This is a stressful time dont make things worse by sitting on the couch and eating all day.

You think youll feel better after you eat, but then after you eat, you feel worse. It ends up being a totally vicious cycle, Young said.

You want to say: I want to be healthy, thats my goal right now. I dont want to get this thing and I want to stay healthy.

A. Pawlowski is a TODAY contributing editor focusing on health news and features. Previously, she was a writer, producer and editor at CNN.

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Coronavirus: How to stop overeating and avoid weight gain in self-quarantine - TODAY

Let's face it when life hits a few bumps in the road, so, too, do our diets and food habits. As more people transition to a work from home lifestyle, the new normal of spending an inordinate amount of time confined to their homes and home offices takes some getting used to. There are shifts in work production, alterations of one's sleep and exercise habits, and drastic changes to what, when, and how food is consumed.

For many people, this change leads to eating habits and schedules that are less healthy than they're typically accustomed to, making it challenging to stay focused on their health and fitness goals.Thankfully, there are plenty of excellent resources a mere smartphone app away designed to help us stay on track no matter how difficult it might seem.

Both Apple's App Store and the Google Play Store are filled with apps offering the promise of losing weight and eating healthier. But wading through the choices can be both difficult and time-consuming, as even the best apps may not be right for everyone.

To help sort through the choices, we turned to Samantha Cassetty, an MS, RD, and national nutrition and wellness expert with a private practice based in New York City, for a bit of advice and her thoughts were especially insightful.

"There are many free and paid apps to help you learn how to eat more healthfully," Cassetty told Business Insider. "The most important thing is to find one that supports a variety of healthful foods in balanced amounts that are right for your needs."

Using a smartphone to track your diet isn't a new idea. In fact, some of the earliest apps on the App Store were aimed at helping iPhone users eat healthier. After all, we carry our mobile devices with us everywhere, making them ideal for providing insights and advice on what we should be buying at the grocery store or ordering at a restaurant.

Some of the apps that are available even create extensive meal plans, provide diet and exercise routines, or offer consultations from dietitians and nutritionists. Others simply track what we're eating in order to raise awareness of the calories we're taking in. Cassetty says there are benefits to both and that even basic food trackers are valuable.

"Free tools allow you to track your food intake, which is a form of self-monitoring that's been found helpful for reaching or maintaining a comfortable weight," she said. "They can also expose when you might be grazing or over-snacking, which happens when you're spending more time working at home with a stocked kitchen."

While Cassetty does find plenty of value in the use of smartphone apps to track dietary intake, she also urges caution, saying that "unless you're getting the tools and information you need to make lasting changes, it's unlikely that you'll be able to maintain any weight you've lost."

She recommends working on developing an understanding of how to balance meals so they fill you up while tasting great at the same time. She also stresses the importance of developing healthier coping strategies rather than turning to food when we're bored, stressed, anxious, depressed, or even happy.

"Rather than focus on a goal weight, I think a better way to go is to focus on small steps you can take to create healthier habits," Cassetty said. "Examples include, limiting soda, upping your veggie intake at lunch and dinner, cooking an extra meal or two, drinking more water, and aiming for 7-9 hours of sleep each night."

Those are words of wisdom, no doubt, but Cassetty also expressed the importance of cutting ourselves some slack when things get especially stressful and difficult.

"I think it's important to be flexible and compassionate with yourself during these challenging times," she added. "You may not be able to eat as well as you'd like or maintain your healthy routines, and that's alright. As long as you're putting in some effort versus none at all it's a step in the right direction."

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How to choose a diet and weight loss app that's right for you, according to a nutritionist - Business Insider - Business Insider

After years of taking a cholesterol-lowering drug with side effects that are worse than death itself, I made the decision to stop the drug to see if I would either be free of painful side effects, or have my arteries plug up like a bus station toilet.

Oh no, youre not, the wife said when she heard of my plan. You need to stay on your meds so I can keep you around for at least five more years, or until I lose a little weight. I am not ready to date at my current, um, density.

But I cant tolerate these side effects, constant muscle aches and pains to the point that cartwheels are totally out of the question.

Whats a few muscle aches? Hey, at least your side effects dont include dizziness, vomiting and anal leakage.

Excellent point, I said. But Im still quitting those meds.

Well, the wife said, Let me do a little research and see what I can find out about how to lower cholesterol without medication. And with that, she went to the computer to do some research.

Thank you, dear. And I better not see you working on your Tinder profile.

Fine. Youre no fun.

After an hour or so the wife came to me with a new plan. Sitting next to me on the sofa with the laptop on her, well, lap (so thats why they call it that), she said, It looks like a Mediterranean diet would be perfect for lowering your cholesterol.

Perfect, Ill book a 60-day Mediterranean cruise, I said.

Not going to happen. We are both going to consume healthy foods like legumes, avocados, nuts, fish, whole grains and fruits.

Hey, Im a hunter, not a gatherer. Wheres the beef?

There is no beef, she said. No red meat, only fish and poultry.

I pondered. I pondered long and hard. And then I thought about the days of care-free cartwheeling and I said, Alright, lets do this.

Oh honey, the wife said all a-titter. I cant believe youre agreeing to do this. I promise Ill delete my Tinder profile. We are going to lower your cholesterol for sure and maybe even decrease our densities too. Who knows? Maybe youll last another 10 years.

Since the first of the year the wife has made amazing Mediterranean meals that are absolutely delicious. We have cut out all red meat and sugar. Its not an easy diet in terms of preparation. But fortunately the wife loves to research new recipes, and enlists my help in the kitchen to prepare meals. Im an excellent chopper, if I do say so myself.

The jury is still out on whether my cholesterol has gone down, but at least I know Im eating a much healthier diet. But the biggest plus is no more muscle aches, dizziness, vomiting or anal leakage.

Raul Ascunce is a freelance columnist for the Sentinel-Tribune. He may be contacted at RaulAscunce@gmail.com.

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Pirates of the Mediterranean diet | Community | sent-trib.com - Sentinel-Tribune

Many of our routines are changed because of the restrictions caused by the Coronavirus and those changes can threaten our health. Yesterday we told you about replacing yoga and other fitness classes virtually to help with anxiety. Today, We hear the concerns of a dietitian who says what you eat can have serious health impacts.

I feel like it too a pandemic for people to start thinking about their health.

Kelly Springer is a registered dietitian and shes worried that the way many people eat is actually an additional threat at this time when were all concerned about the spread of COVID 19.

We have a high number of people on ventilators (statewide) and are not recovering well because of obesity and comorbidities that are directly realted to their food intake.

CNY Dietitian Kelly Springer shares thoughts about how a thoughtful diet can help reduce anxiety during Coronavirus isolation, and avoid bad habits amid disrupted meal routines.

There are several issues here that she unpacks. All of the restrictions were living under might lead to bad eating habits. And there are also real medical consequences of what we eat. To start off, the disruption in our schedules and being at home primarily, can blur the lines of regular mealtimes.

The problem is, I think its the lack of routine that is the hardest thing. We have access to food 24/7 now where before we were (busy) with a job or getting kids to school or something ese. And now that refrigerator is calling our name all day long.

So if youre home a lot more, plus add in extra stress, you have cravings for foods that are usually carb-heavy. Springer says she falls victim too. And not everything that comes out of the microwave is healthy. At work, theres probably a vending machine, with chips? Candy? Well you know. And its not just lack of will power. Springer notes hormones and other receptors actually change under stress.

and that actually controls our hunger. So its interesting, its not that youre just having low will power. Its truly hormones are messed up during this time. So, by having those set meal times it can actually help to not think about your own hunger and fullness cues.

With meals, Make sure youre including a protein, vegetables and good grains in those meals not just carbohydrates. You can also control what goes into your mouth to work on anxiety, starting with drinking a lot more water than most of us do.

I know that sounds like the simplest thing in the world but your body is made up of 70% water. And if you become dehydrated, it actually puts a stress on your body in general. So by making sure youre getting hydration throughout the day, it actually helps to lower your stress levels.

She adds fiber-rich foods, such as whole grains, fruits and vegetables help the good bacteria in our digestive tracks, and both reduce anxiety and boost serotonin levels, which help with good moods. Springer says up to 90% of serotonin is developed in the digestive system.

Healthy eating can also relate directly to keeping you from getting sick.

80% of your immunity cells are actually in your digestive tract, so making sure were getting foods that are feeding that good bacteria.

She explains pre- and pro-biotic foods can help your gut-health, especially foods that have active bacterial cultures.

That could be foods like kefir, kimchee, sauerkraut, fermented pickles; anything that has been fermented is going to have live bacteria. Those live bacteria help to spur more good bacteria production in your digestive tract, which can actually boost and support your immunity.

So, there are a number of issues here related to what youre eating at this time of worry, of disruption at home and at work, and perhaps of stress because of income or health problems. Whether its avoiding bad snacking habits, eating in a way that can reduce your anxiety, or a diet that can actually keep you from getting sick or sicker, Springer wants you to know, food is pretty important.

Weve been really good at having people stop smoking or get moving, but I feel like weve missed, the central core of wellness is what we eat. So youve heard the term, youve heard it forever, we are what we eat but it really is true. So if youre eating tons of sugar, rich foods and fried foods, that will kill the gut bacteria and you can actually decrease your serotonin levels, decrease your immunity. So if you put in good fruits and vegetables, whole grains, youre going to be a healthier, happier person.

Springers practice, under the name Kellys Choice has been able to do a lot of work virtually. Her staff have met with individuals and business clients through video, where they can see materials and interact. She and other experts are offering a free series starting April 6th to help people with food choices, exercise and their health as a way to give back at this time.

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How Nutrition Can Reduce Corona Anxiety and Severity of a COVID 19 Case: CNY Dietitian - WAER

Samantha Irbys new essay collection, Wow, No Thank You (Vintage Books), is an irreverent, hilarious, and vulnerable dive into the authors brain. Irby skewers herself and her daily life, whether it is her work-from-home malaise, the dangling of luxuries she cant afford, the difficulties of making friends as an adult, or her comfortable but often unsexy marriage.

The book is filled with the follies of turning 40, hauntings by dead pet cats, lunch meetings with Abbi Jacobson, going clubbing with bowel issues, and the trials and tribulations of being married to another woman in the rural Midwest. For all of Irbys wit, depression over debts, and social awkwardness, there is a deep resounding warmth in her essays, too. A hard-won empathy, a stubborn acceptance of self that invites us to join her and revel in the chaos.

We spoke with Irby about various topics, random and not-so-random, from smelling good in tax jail to Love Is Blind.

I got a D.S. & Durga candle, and you wanna talk about smelling rich? It was like $65, but it smells incredible. I think its called Big Sur After the Rain. Its the kind of thing I get and think, Im a stupid fucking person. Theyre sending actual rich people this shit for free. But it makes me feel very luxurious. This year, Im pivoting to sweatshirts. The one Im currently wearing is from Rachel Antonoff, but even my raggedy sweatshirts, I will spray some Jo Malone on them and think, this is luxury. It makes me feel like Im actually a person worthy of things. Im like, put me in Coming to America, because I am a queen. Dont tell the IRS Im on a payment plan. When they finally take me to tax jail, theyre gonna be like, You know what bitch? You smell amazing.

I came of age in the super sweet spot where you could still be homely at the club. You could not wear heels but also get in. Now, if you try to get in the club with New Balance, which is what I like to do, they are like, no bitch, get out. I spent so much of my twenties in nightclubsI wouldnt take it back. But now, Im just like, where are the chairs? Take me to the cordoned off senior section where I can just watch other people. After like five drinks, I can feel my body dying. Its a race to get home, like Cinderella. At midnight, my body goes from keeping me alive to shutting down all my organs unless I get somewhere with a bed and air conditioning. I wanna go out, but I also want to not die in a club. One of my worst nightmares is an ambulance coming to get me at the club. The lights come on and everyone looks like shit. I dont want that to be the last thing I see.

Truly the greatest invention of all time. People who are anti-phone, I dont get it. I refuse to believe there is a person who is so fulfilled by their life that they dont need any of the distractions or joys of phones.

I crossed the threshold. Facebook creates a false intimacy between yourself and people you only know on the internet, which is extremely seductive. But its not real and Facebook was the place where I felt I had to be careful. Then I created a book group and every day there was a new issue monitoring the group. I would rather walk into a lake and never stop walking or die from whatever Chlamydia is in the lake over and over like Groundhog Day, than to keep moderating a group where everyone is fighting about Young Adult fiction.

I had no other way to tell people I had crushes on them. I couldnt use my words and be rejected. It only takes one time of watching someones face crumple in horror as you reveal your crush on them. Ever since the seventh grade, I was like, okay Im never doing that again. I will only prove my slavish devotion to them by spending hours recording CDs to tapes for them. The feeling when someone made you a tape? Launch a thousand love boats right into my heart. And when youre young, it was also so cool to see what your friends were into. I would always pull out my most obscure, cool sounding songs even if I didnt like them that much. Id really be crying to Ani DiFranco, but Id be like, let me put this punk song on here.

I wanted to write an actual twenty-two-minute porn teleplay called Two Old Nuns Having Amazing Sex. But I just didnt have time, so I made fun of the trope that old broads dont have sex, but then wrote about the stuff we do. Like, I dont have to have an orgasm if I get to cancel on a lot of parties. It truly is the same rush. I want to get over this cultural myth. Everyone thinks everyone else is having more and better sex than they are. I just want to be like, no, none of us are, and its fine. Like, maybe there are people somewhere fucking all day and thats great, but over here, we read books and dont talk to each other.

You cant have gone to as much church as I had to go to as a kid and not have some residual belief. I did aura readings twice and I had an orb that the photographer said was a spirit. I am not smart enough to deny the existence of anything. I want there to be a little mystery, a little inexplicable crop circle. I feel like that makes life better and more fun.

I havent watched it because I cannot watch attractive people falling in love. I dont believe in it. Wake me up when love is ugly, or fat, or fucked up. Its very easy to be in a pod, get out of it and fall in love with someone who is conventionally beautiful. I want someone to talk to me for seven months, be ready to give me a kidney, then come out the pod and be like, oh look how swollen her ankles are, Im done, get me off this show.

I love to see a regular looking lady. I love Bernard. Regular people 2020.

Im drinking a little sip can right now. Diet Coke is the best when its crackling cold and those tiny cans stay cold for the whole can. My wife started getting them because she is for real an everyday doomsday prepper. I was like honey, you can keep getting these.

I dont ever have any on hand. Its tragic its now sold out. I am truly a hand washer. Nobody wants my sensitive doughy, writers hands to get cracked and bloody from sanitizer. It smells like a hospital that I dont mind in the hospital, but in my real life I want everything to smell like butter and Jo Malone. Put that on my tombstone when I die from Corona: I dont use hand sanitizer, Im a washer.

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Samantha Irby on 'Love Is Blind' and Doomsday Prepping with Diet Coke - Interview

URBANA, Ill. Pigs have better feed conversion rates with copper in their diets, but until now, scientists didnt fully understand why.

Existing research from the University of Illinois shows copper doesnt change fat and energy absorption from the diet.

Instead, according to new research, the element seems to enhance pigs ability to utilize fat after absorption, resulting in increased energy utilization of the entire diet.

Our results indicate copper hydroxychloride is enhancing metabolism of fat, and thats how the pigs get more energy. And that, we believe, can explain why pigs have better feed conversion rates when we feed this copper source in the diets, said Hans Stein, professor in the Department of Animal Sciences at the U of I and co-author of a new study in the Journal of Animal Science.

In the study, Stein and his collaborators fed pigs one of two diets. Both primarily contained corn, soybean meal and distillers dried grains with solubles, but one diet, a control, contained only 20 milligrams of copper chloride per kilogram.

The experimental diet was identical, except it also contained 150 milligrams of copper hydroxychloride per kilogram.

Pigs consuming the experimental diet experienced greater average daily gain and gain-to-feed ratio, representing better feed conversion and economic savings for producers.

Steins previous work showed fat and energy digestibility didnt change with inclusion of similar rates of copper hydroxychloride. So, to really understand coppers effects on post-absorptive fat metabolism, the researchers evaluated gene expression in tissue samples from the pigs.

We saw greater expression of genes involved in lipid metabolism and lipid utilization in the liver, adipose tissue and to a lesser degree in the muscle, Stein said.

This indicates that dietary copper may affect signaling pathways associated with lipid metabolism by improving the uptake, transport and utilization of fatty acids.

Coppers ability to boost feed conversion rates is welcome news with agencies regulating antibiotics as growth promoters.

But copper isnt necessarily a perfect workaround.

In Europe, Stein said, environmental concerns prompt copper regulation in waste streams. Thats why understanding coppers role in pig nutrition is so important.

If less copper or a different form with a smaller environmental footprint could fulfill the same biological function, producers could continue to benefit while also protecting the environment.

The research was supported by Micronutrients and Agrispecialist Inc.

Original post:
Copper boosts pig growth, and now we know why - Agri News

Quarantine tips: Fix a spot for your office work and do not work on dining table or bed

Quarantine tips: India is currently in the second week of three-week lockdown. The lockdown is a measure to curb the spread of the novel coronavirus. Work from home initially seemed blissful. The idea of not travelling to work seemed like a blessing in disguise. But now, people are actually realising that work from home is not as good as it seems. Trying to balance out your work and personal life can be challenging. There are times when you don't realise what time to sign off from work.

Entire days are spent in trying to meet your targets amidst the multiple distractions that are at home. After that, you realise that there's still a bunch of household chores that you left because you were busy with official work. In short, it has kind of become chaotic to manage your work and house together.

Your physical and mental health may be going for a toss. Fret not, as we are here with a few tips that can help you manage your routine better.

Also read:Beat Lockdown Stress And Anxiety With Meditation: Know The Many Health Benefits It Offers

Nutritionist Rujuta Diwekar has been sharing quite a few quarantine diet and workout tips that can help you be physically and mentally fit during the lockdown. She recently shared "three golden rules" for work from which are as follows:

Doing this can help prevent the lethargy you feel every time you sit down to work. Make arrangements for a space that is dedicated only for your office work. Keep the dining table and the bed for the purposes that they are meant for.

Fix your work space and do not work on your dining table or bedPhoto Credit: iStock

This is an effective tip for you to stay physically active. Avoid sitting for too long. Put a reminder on your phone for it if required. For every 30 minutes of sitting, stand up straight on both your feet. Do not lean or take support.

Also read:Quarantine Tips: Yoga Asanas To Get Rid Of Knee, Back Pain And Some Effective Ways To Make The Most Of Your Time At Home

Your workout hour can either be in morning or in evening. Make sure you don't postpone it. Exercising is more important than ever at this point of time. It can help in preventing unnecessary weight gain and also gives the much-required boost to your immunity.

1. Plan your entire day's meal the night before. Meal prepping is any way a good way to take care your nutritive intake.

2. Wake up and sleep on the same time every day. Take a bath on time. Do not laze around day.

3. Try to not make your presence feel like a burden to everyone else in the house.

4. Take breaks from your work as you would do in your office.

5. Know when to stop. Do not overwork. Take care of your home as well. Take equal responsibility in completing chores.

Do make time for sharing responsibility of chores and also learn cookingPhoto Credit: iStock

Lastly, stay indoors and stay safe everyone.

Also read:Quarantine Meal Plan: Use These 3 Indian Foods For Preparing Multiple Meals

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

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Quarantine Tips: Finding It Difficult To Manage Your Routine? Here Are Some Tips That Can Help - NDTV News

SEATTLE, March 31, 2020 (GLOBE NEWSWIRE) -- A dietary supplement is consumed to add extra supplements to the diet and is available in different forms such as capsule, pill, tablet, and liquid. Dietary supplements are produced from food sources or can be prepared synthetically. Basically, these products are beneficial in supporting better health while supplementing the diet and providing essential nutrients. Vitamin, mineral, herb or other botanical, amino acid, concentrate, metabolite, and constituent. All these ingredients or combinations of these ingredients can be categorized under dietary supplements. These supplements nourish the overall body and maintain a well-balanced diet in the body. A dietary supplement is also beneficial for pregnant women and for people do consume animal products such as vegetarian and vegans.

The global dietary supplements market is estimated to account for aroundUS$ 149.5 billionin terms of value in the year 2018 and it predicted to grow at a CAGR of 7.7% during the forecast period (2019-2027).

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Drivers:

Growth in the establishment of sports complexes and gymnasiums around the globe is primarily fueling the market growth of dietary supplements. Rising demand for medical nutrition due to growing cases of chronic disorder coupled with the growing number of weight management programs around the globe is also projected to foster market growth. All these factors are estimated to augment the market growth of dietary supplements over the forecast timeframe.

The increasing popularity of e-commerce and m-commerce platform for selling the nutraceutical products which enable easy access to the consumer in term of purchasing the products. This is expected to fuel the market growth of dietary supplements. The growing focus of manufacturers to develop the improved quality of the product in order to deliver the rising need around the globe is further anticipated to foster the market growth of dietary supplements.

Market Opportunities

Growing usage of nutraceutical for mental disorders around the globe will provide lucrative growth opportunities over the forecast period. According to the World Health Organization, 19.1% of U.S. adults experienced mental illness in 2018 (47.6 million people). This represents 1 in 5 adults. Therefore, rising cases of mental disorder are propelling the demand for nutraceutical which in turn augmenting the market growth of dietary supplements.

A high prevalence of digestive health issues is expected to foster the market growth of dietary supplements over the forecast period. According to the U.S. Department of Health & Human Services, annually around 14.8 million have been diagnosed with ulcers in the U.S. Thus, rising cases of digestive health issues are projected to provide enormous growth opportunity to the market of dietary supplement over the forecast period.

Key Takeaways:

On the basis of distribution channel, pharmacies & drug stores dominated the dietary supplements market in 2018 with around 40% of market share in terms of revenue, followed by health & beauty stores and direct selling, respectively.

Market Trends

Rising usage of dietary supplements among pregnant women is expected to foster market growth over the forecast period. Dietary supplements with ingredients such as a prenatal multivitamin, vitamin D3, folate, and magnesium are beneficial for pregnant women as this ingredient supports the overall health of pregnant women as well as the fetus. This is expected to augment the market growth of dietary supplements in the near future.

The growing trend of consuming organic products among the consumer due to growth in the number of health-conscious people around the globe is expected to accelerate the market growth over the forecast period. Rising demand for high nutritional value content products with a reduced level of calories among athletes is another major factor propelling market growth.

Competitive Section:

Company names

Key players operating in the global dietary supplements market are Abbott Laboratories, Amway (Nutrilite), DuPont, NBTY Inc., Royal DSM N.V., Glanbia Plc., Bayer AG, GlaxoSmithKline plc, Herbalife International, and BASF

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Market TaxonomyBy Form

By Application

By Ingredients

By End Use

By Distribution Channel

By Region

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Global Dietary Supplements Market to Surpass US$ 290.9 Billion by 2027, owing to rising awareness of its health benefits, Says CMI - GlobeNewswire