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Vucea V, Keller HH, Morrison JM, Duncan AM, Duizer LM, Carrier N, et al. Nutritional quality of regular and pureed menus in Canadian long term care homes: an analysis of the making the Most of mealtimes (M3) project. BMC Nutr. 2017. https://doi.org/10.1186/s40795-017-0198-3.

Dahl WJ, Whiting SJ, Tyler RT. Protein content of pureed diets: implications for planning. Can J Diet Pract Res. 2007;68:99102.

Keller H, Carrier N, Duizer L, Lengyel C, Slaughter S, Steele C. Making the most of mealtimes (M3): grounding mealtime interventions with a conceptual model. J Am Med Dir Assoc. 2014;15:15861.

Abdelhamid A, Bunn D, Copley M, Cowap V, Dickinson A, Gray L, et al. Effectiveness of interventions to directly support food and drink intake in people with dementia: systematic review and meta-analysis. BMC Geriatr. 2016. https://doi.org/10.1186/s12877-016-0196-3.

Lee KM, Song JA. Factors influencing the degree of eating ability among people with Dementia. J Clin Nurs. 2015;24:170717.

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Chang CC, Roberts BL. Feeding difficulty in older adults with dementia. J Clin Nurs. 2008;17:226674.

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Cawood AL, Elia M, Stratton RJ. Systematic review and meta-analysis of the effects of high protein oral nutritional supplements. Ageing Res Rev. 2012;11(2):27896.

Simmons SF, Zhu X, Keller E. Cost-effectiveness of nutrition interventions in nursing home residents: a pilot intervention. J Nutr Health Aging. 2010;14(5):36772.

Keller HH, Lengyel C, Carrier N, Slaughter SE, Morrison J, Duncan AM, et al. Prevalence of inadequate micronutrient intakes of Canadian long-term care residents. BJN. 2018;119(9):104756.

Keller HH, Carrier N, Slaughter S, Lengyel C, Steele CM, Duizer L, et al. Making the Most of mealtimes (M3): protocol of a multi-Centre cross-sectional study of food intake and its determinants in older adults living in long term care homes. BMC Geriatr. 2017. https://doi.org/10.1186/s12877-016-0401-4.

Cichero JA, Lam P, Steele CM, Hanson B, Chen J, Dantas RO, et al. Development of international terminology and definitions for texture-modified foods and thickened fluids used in dysphagia management: the IDDSI framework. Dysphagia. 2016;2:122.

Hirdes JP, Ljunggren G, Morris JN, Frijters DHM, Soveri HF, Gray L, et al. Reliability of the interRAI suite of assessment instruments: a 12 country study of an integrated health information system. BMC Health Serv Res. 2008. https://doi.org/10.1186/1472-6963-8-277.

Isenring EA, Banks M, Ferguson M, Bauer JD. Beyond malnutrition screening: appropriate methods to guide nutrition care for aged care residents. J Acad Nutr Diet. 2012 Mar;112(3):37681.

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Keller H, Vucea V, Slaughter SE, Jager-Wittenaar H, Lengyel C, Ottery FD, Carrier N. Prevalence of malnutrition or risk in residents in long term care: comparison of four tools. J Nutr Gerontol Geriatr. 2019:117.

Simmons SF, Keeler E, Zhuo X, Hickey KA, Sato HW, Schnelle JF. Prevention of unintentional weight loss in nursing home residents: a controlled trial of feeding assistance. J Am Geriatr Soc. 2008;56:146673.

Wong A, Burford S, Wyles CL, Mundy H, Sainsbury R. Evaluation of strategies to improve nutrition in people with dementia in an assessment unit. J Nutr Health Aging. 2008;12:30912.

Keller HH, Carrier N, Slaughter SE, Lengyel C, Steele CM, Duizer L, et al. Prevalence and determinants of poor food intake of residents living in long-term care. J Am Med Dir Assoc. 2017;18(11):9417.

Strathmann S, Lesser S, Bai-Habelski J, Overzier S, Paker-Eichelkraut HS, Stehle P, et al. Institutional factors associated with the nutritional status of residents from 10 German nursing homes (ERNSTES study). J Nutr Health Aging. 2013;17(3):2716.

Lammes E, Trner A, Akner G. Nutrient density and variation in nutrient intake with changing energy intake in multimorbid nursing home residents. J Hum Nutr Diet. 2009;22:2108.

Klurfeld DM. Use of DRIs in Federal Nutrition Programs. USDA Agricultural Research Service 2017. http://www.nationalacademies.org/hmd/~/media/Files/Activity%20Files/Nutrition/Framework%20DRI/10_Klurfeld-Use%20of%20DRIs%20in%20Federal%20Nutrition%20Programs-Jan%202017.pdf

Bonjour JP, Benoit V, Payen F, Kraenzlin M. Consumption of yogurts fortified in vitamin D and calcium reduces serum parathyroid hormone and markers of bone resorption: a double-blind randomized controlled trial in institutionalized elderly women. J Clin Endocrinol Metab. 2013;98:e291521.

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Diet quality is associated with malnutrition and low calf circumference in Canadian long-term care residents - BMC Blogs Network

TV ReviewsAll of our TV reviews in one convenient place.

Welcome to The A.V. Clubs Experts reviews of HBOs His Dark Materials. It is written from the perspective of someone who has read all three books in Philip Pullmans trilogy, and intended for an audience of viewers who have also read these books. While the main review will not actively spoil details from future books, there will be a spoiler-specific section at the end of the review, and the conversation in the comments will feature spoilers from all books in the series. For those who wish to avoid these spoilers, please visit our Newbies reviews.

When evaluating an adaptation, its impossible not to read ahead a bit as youre watching. The very function of these experts reviews is to think about the long-term ramifications of changes made by the television version of this story, even if the nature of episodic criticism means that Im also evaluating each individual episode as a piece of television drama.

Over the past few weeks, the tension between those elements of His Dark Materials has shown a bit. I wouldand did!argue that the past couple of episodes have essentially worked as pieces of television drama, but in the comments there was a significant conversation about the way choices made would impact future developments, and its hard to disagree in light of The Daemon-Cages. Its a pivotal moment in the conflict of the season, but one which is rendered inscrutable by a season-wide struggle to depict the human-daemon relationship in a legible way. As a book reader, our brains will subconsciously fill in potential gaps in the story logic being presented, and the show has been close enough to getting it right in the big moments in the past few episodes that its been able to skate by. But in the case of this episode, the shows attempts to generate tension and consequence come routinely undone by the cumulative effect of daemons being inconsistently and generally poorly depicted.

I understand that CGI is expensive. Its clear in this episode alone that the budget really wasnt enough to depict this show at its proper scale: just look at how the battle at Bolvangar is reimagined in close quarters, and the entire group of witches is trimmed down to just Serafina Pekkala. And so if the show is going to exist at all, then there needs to be sacrifices, and so it makes sense that there isnt going to be enough money to give every single character a clearly depicted daemon. Its understandable that shots will often be framed in a way that cuts out the daemons below, and that not every character will have a fully developed daemon of their own.

However, its unfortunate that none of the producers seemed to be aware of the problem this would create when they got to Bolvangar. Its a sequence that depends heavily on understanding the uncanniness of a person without a daemon in this world: its about Lyras fear of losing a part of herself, and her fear for the other children who could face this fate. But despite being mostly fine with the adjustments to Billy Costas fate in last weeks episode, the second Lyra joins the other children in Bolvangas cafeteria I realized the whole piece wasnt going to work. Only a handful of children have daemons, and none of them have any personality or dialogue with their humans. Outside of the poor girl selected to be separated as soon as Lyra arrives, none of the subsequent kids that are introduced are given daemons with any kind of identity. And so when Lyra breaks the news that the kids who disappear are being separated from their daemons, the actual meaning of that is lost because they might as well all be separated from their daemons anyway.

Now, Jack Thornes solution to this is to focus on the effect of the procedure on the children themselves. In other words, the threat is not the loss of the daemon and its connection, but rather the loss of awareness of your surroundings, becoming almost zombie-like. We see this with the Bolvangar assistants whose daemons were stripped away to ensure their pliability, and the show veers away from the books to suggest that the children themselves are being kept in Bolvangar along with their daemons, trapped in a separate dormitory and then eventually rescued by the Gyptians. The shows argument is that seeing these consequences of intercisionbeginning with Billy Costa, of courseprovides enough of a sense of danger and concern to fuel the episodes tension. But just because the audience knows that something bad could happen doesnt mean they truly understand the reasons its bad, and those reasons are what make the daemons such a powerful part of this story. Sure, The Daemon-Cages articulates that Lyra and these children are in danger, but the very specific idea of separating from your daemon needed to be understood on a deeper level than whats depicted here.

And there were numerous opportunities to explore it. Theres a brief scene of Pan and Rogers daemona conversing while their respective humans pretend not to know each other, but why not depict a whisper network of daemons, all spreading the word about the coming threat? Why is that the show never depicts other characters conversing with their daemons, so that they dont just seem like pets to everyone but Lyra, Serafina, and Lee? Why not give us at LEAST a couple of closeups of daemon-on-daemon fights in the midst of the battle at Bolvangar, instead of just occasionally throwing in a bird flying through the air as though thats the same thing? When literally no one but Lyra is seen having a close relationship with her daemon, and even that relationship is consistently underplayed (where was Pan during her encounter with Mrs. Coulter?), the very idea of a daemon is mostly irrelevant at the very moment when it was supposed to become absolutely pivotal. Would an average viewer even notice that the Bolvangar assistants dont have daemons, when so few characters seem to have them?

Lyras conversation with Mrs. Coulter is the most the show has actively talked about what daemons represent, but it felt trivializing to me. Marisa describes daemons as wonderful companions and friends to you when youre young, but asserts that they bring all sorts of troublesome thoughts and feelings. Its an effort to position the daemon as the source of dust, but the whole point of the story is that Lyra instinctively knows this isnt true. She knows that the daemon is part of her soul, and that their connection is not defined by sin but rather something far more profound than that, but do we as the audience know that? As Mrs. Coulter makes her argument for intercision as a concept, the show has failed to provide an alternative view of daemons to counter it, beyond simply the fact that we know taking away daemons turns kids into zombies and we instinctively dont want that to happen. Thats enough to create conflict, yes, but its a shallower conflict than the one depicted in the books, and could have been avoided if they had done more work building the human-daemon connection in previous episodes. I understand that budget constraints might have forced their hand, but the fact it wasnt a priority is disheartening, and fundamentally caught up with the show in this hour.

Mrs. Coulter is at the heart of the episodes other change, which continues the effort to move a significant part of her character development forward. In the books at this stage, I would argue were given no reason to trust her, or believe that she could be redeemed in any significant way. And while shes still the antagonist here, the episode goes out of its way to suggest that she is simply caught up in the doctrine of the church and her own shame over her affair with Lord Asriel, and experiences regret about what went down at Bolvangar when she (weirdly) eavesdrops on the reunion of the Gyptians with the kidnapped children. Its a choice that Im struggling with a bit: I understand where its coming from, but I dislike the idea that a non-reader would never question whether Marisa would save Lyra from the intercision at this stage in the story. And the fact that she slinks away without the sense that her position on this might have changed now that Lyra tricked her and destroyed her entire operation feels like a missed opportunity to reintroduce a sense of danger to a relationship that feels stripped of it.

As always, though, its important to remember that only book readers experience this as a stripping of meaning: non-readers wouldnt know the show is reframing the effects of intercision, or softening Mrs. Coulters edges. However, while I cant say for certain and a glimpse of the Newbies review suggests I may be mistaken, The Daemon-Cages feels like the point where the cumulative impact of the shows various struggles to articulate the central human-daemon relationship turned into something even a non-reader would recognize as being off, and takes what was once a climactic moment and turns it into just another stop on Lyras journey.

So, two notes here. First and foremost, my biggest issues with The Amber Spyglass boil down to my feeling that its on-the-nose pivot to being about love doesnt feel earned, so hearing Lee throw out the word during his chat with Serafina got my back up a bit. Ill admit it worked better on my recent reread than it did when I was in college and even more jaded than I am now, but back then it really soured me on the thematics of this story, and its why Im worried that the show will REALLY lean into love both for its efficiency and because it lets them sidestep the religious side of things more easily.

Secondly, though, I think its a shame that we lost the scene of Lyra letting all of the daemons loose from their cages and setting them free. Not only was it a pivotal scene for establishing the burden on the daemons as well as the humans involved in the intercision process, but it also offered a productive parallel to Lyras role in freeing the ghosts in The Amber Spyglass. I would hate to think that the scene doesnt exist solely because they didnt have enough money (or the right priorities) to depict it, but it just isnt the same for the Gyptians to be carrying the daemons back south with them. That was Lyras moment!

See the article here:
His Dark Materials buckles under the weight of its missing daemons (experts) - The A.V. Club

(MENAFN - The Conversation) When you google 'weight loss' the challenge to sort fact from fiction begins. These five supplements claim to speed up weight loss, but let's see what the evidence says.

Raspberry ketones , sold as weight loss tablets, are chemicals found in red raspberries responsible for that distinct raspberry flavour and smell. You can also make raspberry ketones in a lab.

A study inobese rats found raspberry ketones reduced their total body fat content . In one study, 70 adults with obesity were put on aweight loss diet and exercise program, and randomised to take a supplementcontaining either raspberry ketones, or other supplements such as caffeine or garlic, or a placebo.

Only 45 participants completed the study. The 27 who took a supplement lost about 1.9 kilos, compared to 400 grams in the 18 in the placebo group. The drop-out rate was so high that these results need to be interpreted with a lot of caution.

Asmall pilot study of five adultsfound no effect on weight when the participants were told to maintain their current eating and exercise patterns and just took supplements of 200mg/day of raspberry ketones.

Concerns have been raised aboutpotential toxic effects of raspberry ketoneson the heart and for reproduction.

Verdict: Fiction! Leave the raspberry ketone supplements on the shelf. Spend your money on foods that contain them, including fresh berries, kiwifruit, peaches, grapes, apples and rhubarb.

Read more: Do ketogenic diets help you lose weight?

Matchais a green tea made from leaves of the Camellia sinensis, or tea plant, but it's processed into a green powder and can be mixed into liquids or food. Before the leaves are harvested, the tea plant is put in the shade for a few weeks, which increases the content of theanine and caffeine.

No studies have tested the effect of matcha on weight loss. Areview of six studies using green tea preparations for weight lossover 12 weeks found a difference based on country. In studies conducted outside of Japan, people consuming green tea did not lose more weight than controls. In the eight studies conducted within Japan, the mean weight loss ranged from 200 grams to 3.5 kilos in favour of green tea preparations.

Verdict: Fiction! There are currently no studies testing whether matcha tea accelerates weight loss.

Read more: Science or Snake Oil: do skinny teas boost weight loss?

Garcinia Cambogiais a tropical fruit that contains a large amount ofHydroxycitric Acid(HCA), claimed to aid weight loss.

Inanimal studies , HCA interferes with usual production of fatty acids. If this was transferred to humans it could theoretically make it harder to metabolise fat and speed up weight loss. Research studies in humans show this is not the case.

While one12-week trial in overweight womenrandomised them to a low kilojoule diet, with or without HCA and found the HCA group lost significantly more weight (3.7 compared to 2.4 kilos for placebo), two other trials found no difference in weight loss.

A12-week trial in 135 men and womenfound no difference in weight loss between the HCA group (3.2 kilos) and the placebo group (4.1 kilos). Aten-week trial in 86 men and women who were overweightand randomised to take either Garcinia Cambogia extract or placebo, but were not also put on a weight-loss diet, found minimal weight loss of 650 grams versus 680 grams, with no difference between groups.

Verdict: Fiction! Garcinia cambogia does not accelerate weight loss.

Read more: Science or Snake Oil: is Garcinia cambogia the magic weight-loss pill it's hyped up to be?

Caffeine is claimed to increase your metabolic rate and therefore speed up weight loss. Research studies in volunteers of a healthy weight found an increase in metabolic rate, but it depended on the dose. Themore caffeine supplements consumed, the more the metabolic rate went up .

The lowest caffeine dose of 100mg, the amount in one instant coffee, increased the average metabolic rate by nine calories per hour, while the 400mg dose, which is roughly equivalent to the caffeine found in two to three cups of barista-made coffee, increased metabolic rate by about 34 calories per hour over three hours.

Whenadults with obesity were given caffeine supplementsat a dose of 8mg per kilo of body weight, there was an increase in metabolic rate of about 16% for up to three hours.

In a study in which adults with obesity were asked to follow a weight-loss diet, then randomised to receive either200mg caffeine supplements three times a day for 24 weeks or a placebo supplement , there was no difference in weight change between groups. For the first eight weeks, the group taking caffeine supplements experienced side-effects of insomnia, tremor and dizziness.

Verdict: Fiction! While caffeine does speed up the body's metabolic rate in the short-term, it does not speed up weight loss.

Read more: Health Check: four reasons to have another cup of coffee

Alkalising products are promoted widely. These include alkaline water, alkalising powders andalkaline diets . You're supposed to measure the acidity of your urine and/or saliva to 'assess' body acidity level. Urine usually has a slightly acidic pH (average is about pH6) vegetables and fruit make it more alkaline, while eating meat makes it less so.

Saliva has a neutral pH of 7. Alkaline diets recommend you modify what you eat based on your urine or saliva pH, claiming a more alkaline pH helps digestion, weight loss and well-being.

Butyour stomach is highly acidicat a pH less than 3.5, with this acid helping breakdown food. It then moves into the small bowel fordigestion and absorption where the pH increasesto 4.5-5.0, which is still acidic.

Your body has finely controlled pH balancing mechanisms tomake sure your blood pH stays between 7.35-7.45 . If it did not, you would die.

On the positive side,alkaline diets encourage healthier eatingby promoting plant based foods such as fruit and vegetables. There is some evidence lower intakes of foods of animal origin that contribute to acid load are associated withbetter long-term health .

Verdict: Fiction! There is no scientific evidence to support alkaline water or powders speeding up weight loss.

If you'd like to learn more about weight loss enrol in our free six week online course The Science of Weight Loss Dispelling Diet Myths,here .

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See more here:
Five supplements that claim to speed up weight loss and what the science says - MENAFN.COM

An interesting new clinical study is suggesting restricting food intake to a 10-hour window each day may be a simple yet beneficial way to help treat metabolic syndromes such as diabetes or heart disease. The 12-week pilot study revealed the eating intervention, in conjunction with prescribed medicines, improved patients health outcomes.

One of the more fascinating dietary fashions to arise in recent times is known as time-restricted eating (TRE). Instead of interspersing whole days of fasting across a week or month, this eating strategy looks to limit your caloric intake to short windows of time in a given 24-hour period. Generally, TRE methods suggest only eating between four and eight hours a day, meaning a fasting stretch of 16 to 20 hours.

One of the theories underpinning these dietary strategies is that restricting eating to a limited time window better synchronizes a persons caloric intake with their circadian rhythms. Epidemiological studies have found a majority of people spread their food intake over at least 15 hours a day. As little as 10 percent of people compress all their meals into a 12-hour-or-less stretch each day. While some research is building to suggest health benefits to only eating in four- to eight-hour windows, this new study set out to find out whether a 10-hour eating window could be just as beneficial.

"There has been a lot of discussion about intermittent fasting and what time window people should eat within to get the benefits of this kind of diet," explains Satchidananda Panda, co-corresponding author on the new study. "Based on what we've observed in mice, a 10-hour time window seems to convey these benefits. At the same time, it's not so restrictive that people can't follow it long-term."

To test the eating strategy on human subjects a team of researchers from the Salk Institute and the University of California, San Diego, conducted a small pilot study. They recruited 19 subjects, most classified as obese and receiving pharmacological treatment for a diagnosed metabolic condition. All subjects self-reported prior eating patterns spanning at least 14 hours a day.

The intervention tested was incredibly simple. Subjects were directed to continue regular diets and exercise but simply compress any caloric intake to a 10-hour window each day, essentially letting their bodies fast for 14 hours across every 24-hour cycle.

For such a small and simple intervention the results were somewhat impressive, with an average three to four percent reduction in body weight and body mass index seen across the entire cohort after three months. Alongside self-reported improvements to general energy levels and sleep quality, the cohort displayed reductions in cholesterol levels and blood pressure at the end of the 12-week trial.

"We told people that they could choose when they ate their meals, as long as they remained within the 10-hour window," says Panda. "We found that universally, they chose to eat breakfast later, about two hours after waking, and to eat dinner earlier, about three hours before going to bed."

The researchers behind the new study are well-aware of the numerous limitations behind such a small trial. Most notably the trial did not include a control group which makes it certainly difficult to clearly correlate the final result with the studied eating intervention. Duane Mellor, from Aston University, points out the lack of control isnt the only problem with this particular study.

In the case of this study there are lots of limitations, not just the lack of a control group a key one being that the act of recording food intake has been shown in other studies to reduce calorie intake and help with weight loss, says Mellor, who did not work on this new study. Also, although lots of tests were done on the participants, it seems unclear how they justify the conclusion that improvements were seen independent of weight change as there simply was not a big enough number of people to make this assessment.

So, were the beneficial effects seen in this study directly related to the TRE strategy? Or were the health improvements more a reflection of the diet indirectly lowering overall caloric intake and making the cohort more aware of their eating patterns?

Its possible to over speculate that time-restricted eating is a magic bullet to health whereas it may be that its just though calorie restriction, suggests Jenna Macciochi, an immunologist from the University of Sussex. On the flip side, for people who are struggling with fad diets it may be a useful tool and help compliance.

Macciochi, who did not work on this new research, does point out the most encouraging part of the new study is that it highlights how easy this particular dietary modification can be implemented and sustained. The compliance rate for the trial was very high, with a significant number of the participants reporting continuing the dietary strategy, in some form, for up to a year. This suggests, unlike some other intermittent fasting or TRE diets, a 10-hour daily eating window is relatively easy to integrate into a persons life, and can be maintained for extended periods of time without too much trouble.

So, moving forward the next step for the researchers is to better verify the metabolic benefits of this eating plan in larger cohorts. A clinical trial is already underway in a much larger group with the hopes of understanding the physiological effects of what could essentially be called a 14:10 eating plan.

The new study was published in the journal Cell Metabolism.

Sources: Salk Institute, Cell Press

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Trial suggests fasting 14 hours a day helps diabetes and weight loss - New Atlas

The tricks to lose weight are aplenty but only a few are sustainable and long-term in nature. Aditya Chaubey, a student by profession and self-proclaimed fitness freak by choice tells us that there is no one rule that fits all when it comes to weight loss. However, there is one cardinal sin that many people (including me) indulge in while trying to lose weight and that is dieting.

You see, dieting, at its core means restriction. And no human being enjoys being placed under restrictions. Moreover, no diet is sustainable in the long run, he says. One should strive to adopt healthier eating habits and not a diet, he adds. A healthy lifestyle does demand certain sacrifices, but it is worth it in the long run! I used to feel ashamed of how I looked (at his heaviest he weighed 110 kgs or as his father would say Quinton and 10) and as a result, I was afraid to even step inside a gym, he adds.

Add to that the fact that my father is an army officer, well, I think you can understand my discomfort. So, I took up running, he explains before revealing his step-by-step approach to weight loss by making small changes in his daily life instead of resorting to a diet plan an approach that helped him shed 42 kgs and trim from 110 kgs to 68 kgs.

Running is the best form of free physical exercise, which actually burns more calories than any other form of cardio workout as it requires many different muscles to work together. It also helps burn belly fat and preserve lean body muscle.

Says Aditya, my goal was simple to be able to run a 5K in under 20 minutes. But, when I started, I could barely get run 100 metres before I was left gasping for breath. However, I was encouraged by many people to carry on, no matter what. Honestly, this was perhaps one of the best motivational bouts during those tough initial months.

QUICK READ: How running a little bit every day for two months changed my life

Make no mistake, it didn't get any easier, I just got used to it and within 2 months I ran a full 5 Km without stopping in about 45 minutes. Granted, it was not what I wanted, but it was a start. And, now, I was ready to join a gym! During this phase, my college started and I had to leave my beautiful support system behind."

"I joined my college gym but still continued going on runs. It is the best form of exercise, it builds cardio-vascular strength, and one can do it anywhere, anytime. Below, Aditya breaks down his new weight loss workout routine.

QUICK READ: How "mindful running" can help you run faster, farther, and more peacefully

The key is to train hard, day in and day out, each workout should demand a better you. For me, it was running on alternate days with a continuous attempt to increase the distance with each progressive day and then at the end of the week (usually Sunday) go for a long run (10 km). I used to hit the gym 5 days a week. I targeted 2 muscle groups in each session doing 4 exercises of each muscle group. Apart from this, there was my one complete rest day. No gym, no running, nothing!

QUICK READ: How to run faster without ever touching a treadmill

I followed the principles outlined in this brilliant book, titled, "Don't Lose Your Mind, Lose Your Weight" by Dr. Rujuta Diwekar. It helped me develop healthier habits. To give you a gist:

- The key to weight loss is to consume small meals spread over the course of the whole day instead of binging and making conscious healthy choices even when you are forced to dine out. For example: I eat tandoori roti instead of butter naan, tandoori chicken instead of a rich chicken curry and pasta instead of pizza. I also make sure that the food I am consuming is not calorie-rich but is rather rich in nutrients.

- Don't leave your staple food. As far as our varied cuisine choices are concerned one should think global but eat local. In essence eat the local cuisine, dosa and Idli for Southern India, momos and Chinese in hilly areas, etc.

- Even during weight loss, it's important to meet your body's basic nutrient and energy needs. Over time, not eating enough can lead to nutrient deficiency and serious health problems. We are looking to improve our health, not sabotage it. Use a calorie tracker app to guide you through this, I personally recommend MyFitnessPal or Samsung Health.

I also followed this adage - eat breakfast like a king, lunch like a prince and dinner like a pauper to emphasise portion control.

QUICK READ: How many calories should you eat every day to lose weight?

I have been able to maintain my weight by regularly running and gymming. Although I have dialled back the frequency and intensity of my workouts, I still make sure that I indulge in at least three workout sessions and one long run every week.

I also monitor my calorie intake and check my weight daily. I didn't come this far just to gain it all back. One has to be consistent and relentless when it comes to weight loss.

Here are a few pointers which I gleaned through my journey:

1. Always be truthful to yourself. Only when you are honest with yourself about your body, will you strive to be able to change it.

2. Be consistent. If you want it bad enough you'll find a way and you'll also find the time otherwise you'll find an excuse.

3. The weighing machine is your best friend and the mirror is your most brutal critique. Check your weight weekly and at the same time, don't forget to glance in the mirror to see how your body is transforming.

4. Keep taking pictures of yourself throughout the journey, and when you feel demotivated or those extra kilos refuse to drop; look at your pictures. They will re-energise you.

5. Keep varying your exercise regime to break the monotony of the routine. Following the same pattern takes a toll on our mental state as we start getting bored with it. As a consequence, we don't put in as much effort as we can and the weight stagnates leading to immense frustration. Each workout should stimulate both your mind and body.

6. The most important step - keep a track of everything and not just calories what you eat, how much youve exercised today, how much ran...you get the gist. The devil is in the details, and it's these details that will ultimately help you analyse the ways to make your routine better. Losing weight is simple mathematics, burn more than you eat. Everyone burns some calories even while resting. This is known as Basal Metabolic Rate. There are online calculators to find one's BMR. After determining your BMR, aim to maintain a deficit of 150 calories and whatever happens, do not exceed 300 calories.

Notably, Aditya informs that during his weight loss journey, he also fulfilled his lifelong dream of becoming a certified mountaineer from the Himalayan Mountaineering Institute. Our instructors were some of the most elite climbers that the country has to offer and many of them were from Special forces. As you can imagine my physical fitness and weight loss increased dramatically during this phase. This coupled with the above strict routine helped me get in shape.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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How to lose weight like this guy who lost 42 kgs by implementing these changes in his life instead of dieting - GQ India - What a man's got to do

The low-carb, high-fat ketogenic diet might not just be good for your waistline; it could also keep you healthy this flu season. Yale University researchers discovered that mice who were fed a ketogenic diet were better at fighting off flu infections that those fed a high-carb diet instead.

People can use the keto diet to quickly lose weight by capitalizing on a metabolic state called ketosis. Normally, the human body gets most of its energy from glucose (i.e., blood sugar) derived from carbohydrates, but the body doesn't have a good way of storing glucose. Because of this, the humans need an alternative energy source to get them through periods when they can't get access to any food. Once the body is deprived of glucose, the liver begins to break down fat into an alternative energy source called ketones that can keep the body going long after it last ate.

Luckily, we can jump into this metabolic state without having to actually starve ourselves by simply eating no or very little carbohydrates eating more fats and proteins keeps us feeling full while our bodies still burn fat to make ketones.

Interestingly, the keto diet seems to have a lot more effects other than weight loss. Ketosis appears to have wide-ranging effects throughout the body, with potential beneficial outcomes for diabetics and epileptics. There's also some evidence suggesting a correlation between the keto diet and improved mental health and better outcomes in cancer treatments though the research is still far from conclusive.

The researchers discovered that a keto diet appeared to activate genes that produce a specialized type of immune cells called gamma delta T cells. Tissue samples from the lungs of mice in the keto group confirmed that they had higher levels of these cells. The researchers suspected that these elevated levels of gamma delta T cells killed infected cells in the mice's lungs, and they also appeared to increase mucus production in the lungs, helping to trap more of the virus.

Furthermore, when the researchers fed a keto diet to mice specially bred to lack the genes that code for gamma delta T cells, the diet had no effect on their survivability, confirming that ketosis was somehow upregulating these genes.

Further experiments confirmed that ketosis itself, rather than just a low-carb diet, seemed to be the triggering factor. The researchers fed some mice a high-fat diet with less carbs than the standard diet but more than the keto one. Specifically, the keto diet contained less than 1 percent carbs, the standard diet contained 58 percent carbs, and the high-fat, high-carb diet contained 20 percent carbs. While the high-fat, high-carb diet did elevate gamma delta T cell levels, it did not appear to do so to the degree where any benefit could be gained.

While this exciting finding does suggest that the keto diet may help you power through flu season, it's important to remain realistic. For one, this study was conducted on mice, not humans. Animals respond differently to both treatments and diseases than humans do, and some researchers have found that animal trials tend to be conducted under different circumstances than human trials and can be less rigorous as well, sometimes resulting in biased findings.

What's more, the keto diet may come with many health benefits, but its also not without its risks. The high meat component of the keto diet can damage your kidneys and cause gout, and the diet's restrictive nature can lead to vitamin deficiencies. It ought not need to be said, but pregnant women and young children shouldn't be put on the keto diet the diet tricks your body into thinking it's starving, which is not ideal for development.

Ironically, quickly switching from your normal diet to a keto one can actually give you flu-like symptoms. The "keto flu" is a temporary side effect of rapidly removing carbs from your diet that can cause nausea, headaches, weakness, issues with concentration, and other symptoms. Hardly ideal if you're trying to stay ahead of the flu bug!

Fortunately, most of these negative effects can be mitigated or avoided by building a healthy keto meal plan and transitioning gradually into a keto diet. Undertaking any diet with the goal of improving your health will require doing some homework to figure out what works, and the keto diet is no exception. It's also important to remember that the keto diet probably works best as a short-term diet. Few people can stick with the diet over the long term, so hard evidence on its long-term impacts is scant, but it's unlikely that excluding healthy components of a normal diet (like fruit) would be sustainable. That being said, if these findings are verified, then it might not be a bad idea to try the keto diet once flu season rears its ugly head once again.

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The ketogenic diet may help fight against the flu - Big Think

Eating during a specific window of time could help with weight loss, sleep, and high blood pressure, research suggests.

The small study involved 19 participants who had metabolic syndrome, characterized by a person having a number of conditions such as high blood pressure, high fasting glucose levels and obesity. The syndrome affects around 23 percent of adults, according to the American Heart Association, and raises the risk of a patient having conditions including cardiovascular disease, diabetes, and experiencing stroke.

To test the potential benefits of what is known as time-restricted eating, researchers asked the volunteers13 men and six womento eat all of their food in a 10-hour window of their choosing for 12 weeks.

The volunteers were told to eat and exercise as normal, and drink water whenever they pleased. Participants also used an app to track their calorie intake for two weeks before trying time-restricted eating and during the 12 weeks. Of the total, 16 participants were taking were taking a statin or blood pressure medicine.

Over the course of the 12 weeks, most participants found they ate breakfast around two hours after waking up, and ate dinner around two to three hours before going to bed, study co-author Professor Satchidananda Panda, of the Regulatory Biology Laboratory at the Salk Institute, told Newsweek.

At the end of the study, the patients on average saw a 3 to 4 percent drop across body weight, their body mass index, abdominal fat, and waist circumference. They also had lower blood pressure, lower levels of fats linked to cardiovascular disease, and slept better, overall. The subjects did not report any unwanted effects from the regime, like feeling sick.

Pam Taub, a cardiologist and Associate Professor of Medicine at the University of California San Diego School of Medicine who also co-authored the study, said some participants stopped their medications after the study was over.

"TRE [time-restricted eating] is a potentially powerful lifestyle intervention that can be added to standard medical practice to treat metabolic syndrome," the researchers said in their paper published in the journal Cell Metabolism.

However, they acknowledged time-restricted eating could have simply made the drugs people were taking work better.

In the journal, the researchers explained patients diagnosed with metabolic syndrome are often told to make radical changes to their diet and lifestyle, including cutting down on calories, switching to a healthier diet, and exercising more. But if, for whatever reason, this does not work, patients are put on medication.

Evidence suggests eating at irregular times and throughout the day upsets our 24 hour biological clock, or circadian rhythm, which in turn could increase the risk of the conditions linked to metabolic syndrome, they said. So the team wanted see if eating during allotted times would make a difference to patients with the syndrome.

Panda explained his team had previously found "significant benefits" of 10-hour time-restricted eating in mice. The approach returned their blood glucose to a normal level, even when the animals were fed a diet known to exacerbate signs of diabetes.

Emily Manoogian, a postdoctoral fellow in Panda's lab who co-wrote the study, said in a statement that eating and drinking everything except water in a consistent 10-hour window "allows your body to rest and restore for 14 hours at night."

"Your body can also anticipate when you will eat so it can prepare to optimize metabolism," she said.

Panda told Newsweek: "Most people with diabetes or a metabolic disease are usually on one or more medication after they try diet and exercise. So, the idea has been these people may not benefit from a behavior intervention.

"Our study showed that there is still room for health improvement beyond what medicines can offer.

"On a personal note, I have seen this approach has helped many of my family members reverse their early stage diabetes who have been controlling their blood glucose for four plus years without medication. So, we had a strong hunch that this approach might work in patients," he said.

The study also offered an insight into how easy the regime is to follow. Panda said the team didn't expect as many as 70 percent of the patients to stick with the method, with some continuing for at least a year after the study was completeeven though they were not required to do so.

However, Panda highlighted the research involved on a small number of patients, and a larger clinical studywhich the team has already started will shed more light on the potential of time-restricted eating.

Should the average person adopt this approach off the back of the research? Panda responded the average healthy person can try eating within 10 hours for at least six days out of seven.

"Those with some medical issues and taking medications, they should consult their physician," he advised, as doctors can regularly monitor their progress, adjust medication dosage and check if they are susceptible to hypoglycemia.

Time-restricted eating is sometimes referred to as a type of intermittent fasting. But Panda argued the method should not be considered a form of fasting.

"Fasting typically means a form of deprivation from food, feeling hungry and does not imply when and how long one should avoid food. I would connect it to circadian rhythm," he said, adding that the term "fasting" puts patients off an approach to eating which could improve their health.

Libby Dowling, senior clinical advisor at the charity Diabetes U.K., who did not work on the paper, told Newsweek: "While there's a lot of interest in the effects of intermittent fasting, research into its use in diabetes is still at a very early stageas is this study.

"Since it is only looking [at] whether time restricted eating is feasible in people at risk of type 2 diabetes, not whether it's effective, we can't fully understand its potential benefits yet. Until we do, we can't make any assumptions about the real world implications," she said.

"However, if you're overweight or obese, losing weight is one of the most impactful ways to reduce your risk of type 2 diabetes. If responsible intermittent fasting helps you do thatgreat. It's important you find a way that works for you," she said.

Read more:
Eating All Your Food During This Window of Time Could Help With Weight Loss - Newsweek

Dr. Scott Howell, a 2019 graduate of Trident's Ph.D. in Health Sciences program, recently published, "Coconut Oil Intake and Its Effects on the Cardiometabolic Profile: A Structured Literature Review" in Progress in Cardiovascular Diseases.

CYPRESS, Calif., Dec. 6, 2019 /PRNewswire-PRWeb/ -- Dr. Scott Howell, a 2019 graduate of Trident University International's (Trident) Ph.D. in Health Sciences program, recently published research on the health benefits of coconut oil in the 7 November 2019 edition of Progress in Cardiovascular Diseases.

"Coconut Oil Intake and Its Effects on the Cardiometabolic Profile: A Structured Literature Review," led by Dr. Hector O. Santos, examines the effect of coconut oil intake on the cardiometabolic profile through the exploration of lipid indices, as well as potential non-lipid effects, like weight loss. Those with a cardiometabolic risk have increased chances of having diabetes, heart disease, or stroke.

"Our review reveals that coconut oil is not an effective weight loss strategy and it should not be considered as an appetite suppressant," states Dr. Howell. "Lauric acid a fatty acid that is the main component of coconut oil is known to increase concentrations of both low-density and high-density lipoprotein cholesterol."

The research suggests that coconut oil intake in a weight loss regimen should be limited to no more than 10% of total caloric intake. Given that both health and industry professionals have encouraged the use of coconut oil for its health benefits, this research could have far-reaching public health benefits.

Dr. Howell teaches in Trident's College of Health and Human Services and has research interests in the long-term effects of therapeutic androgen use and endocrine disrupting chemicals exposure. He also serves as the research director at Tier 1 Health and Wellness in Chattanooga, TN.

Earlier this year Dr. Howell co-authored, edited, and published the exercise text, "Integrated Periodization in Sports Training and Athletic Development," with Dr. Tudor Bompa, Professor Emeritus at University of Toronto, and Dr. James Hoffmann, of East Tennessee State University. He also had papers published in the Journal of Ethnopharmacology and Pharmacological Research in April.

Dr. Howell has received several acknowledgements for his contributions to academic scholarship. He received the American Military University Academic Scholar Award in 2016 and has taken part in two major National Institutes of Health (NIH) and Department of Defense (DoD) funded studies at Wake Forest University: Strength Training for Arthritis Trial (START) and The Runners and Injury Longitudinal Study (TRAILS).

Dr. Howell holds a Ph.D. in Health Sciences from Trident's College of Health and Human Services and a Master of Science in Sport and Health Science from American Military University.

About Trident University Founded in 1998, Trident University International (Trident) is an online postsecondary university serving adult learners. Trident uses the EdActive learning approach, which employs case-based learning in an online setting to teach real-world relevant critical thinking skills to enhance the lives and education of students. Trident offers quality associate's, bachelor's, master's, and doctoral degree programs and certificates, led by a qualified faculty team, over 80% of whom have doctoral degrees. Trident is regionally accredited by the WASC Senior College and University Commission (WSCUC) and has more than 22,000 with a military affiliation. The University has received multiple acknowledgements from Military Times and Military Advanced Education & Transition for their dedication to military-affiliated students. Visit http://www.trident.edu, Trident's Facebook page, or call at (855) 290-0290 to learn more about Trident's wide range of educational options.

SOURCE Trident University

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Trident Ph.D. Alumnus Publishes Research on the Health Benefits of Coconut Oil - Yahoo Finance

LEAVING the decade 38 kilos lighter with new outlook on life, Elizah Swan now hopes she can inspire others with their own journey.

Ms Swan who has been living in Roma for the past five years knows losing weight and getting healthy can be daunting, so she became a wellness coach to ensure no-one had to brave it alone.

I remember feeling lonely and like I had no support. Nobody to cheer me on or listen when I faced an obstacle, Ms Swan said.

Theres also so much conflicting information out there in the diet and fitness industry that I felt really overwhelmed. I had no idea where to start or what would work for me.

I had tried many diets and programs over about seven years and I just seemed to fall off the wagon and feel like a bit of a failure. I was sick of it.

But I had to do something about my weight, as it was starting to impact my health.

In 2013, Ms Swan decided to take a different approach and shift her focus towards long term health, rather than instant results.

It meant that the weight loss would take longer but in the end, speed doesnt matter, forward is forward, she said.

My weight loss took about 3 years for the first 30kgs, and slower since then.

The journey hasnt been without its difficulties, but the benefits including an abundance of energy, better sleep, feeling stronger and fitter and improved relationships has made it more than worth it for Elizah.

I literally just take it one step at a time one healthy choice after another, and if I want to celebrate and have drinks and/or cake, I make that decision consciously, she said.

Its all about balance, and not depriving myself of the things I enjoy. As for exercise, it took about two years for me to start enjoying it, but since then Ive stayed consistent and its paid off.

While Ms Swan did initially have a goal weight in mind, she came to realise it was unrealistic and started realising the non scale victories are the most satisfying such as improved self confidence.

I learnt that sometimes our body doesnt lose the weight in the way we think it will, so learning to accept that as part of the process, is an important part, she said

Ms Swan says the best way to begin your journey and avoid temptations is to plan your week out in advance, with both meals and workouts.

That way I can do a solid grocery shop and always have the ingredients for a meal on hand and also, LOTS of good snacks, so Im not (as) tempted by chips and chocolate, she said.

My other tip for people who want to make changes is, just start. Dont overthink it.

Ms Swan says while it is easy to get sucked into the Roma Coma, adapting a healthy lifestyle in a country town is still achievable.

I think if youre just starting out, it helps to go and do something with a friend whether its a walk or a class, it will ease you in and keep you accountable, she said.

In terms of nutrition, I think Roma has a pretty good selection of healthy options. I think it all just comes down to motivation.

Elizah encourages anyone who is struggling to find their own motivation to seek that extra help.

I struggled on my own, so thats why I became a coach. It helps a lot to have someone who understands and can support and guide you, she said.

If you would like to contact Elizah for her help as a wellness coach, click here

Link:
'Don't over think it': Elizah's inspiring 38kg weight loss - Queensland Times

4 December 2019, 21:40 | Updated: 5 December 2019, 17:21

The Rak-Su is the latest I'm A Celebrity... Get Me Out Of Here! contestant to show off his weight loss.

Myles Stephenson showed off a dramatic transformation on last night's episode of I'm A Celebrity... Get Me Out Of Here!

At the start of the episode, he was seen walking around the campsite chatting to James Haskell, who told him: "Looking leaner again today."

Read more: James Haskell defends himself after being branded a bully during Im A Celebrity stint

Myles then replied: "Am I?", to which James replied: "Yep. So lean brother."

The Rak-Su star then said: "Thanks brother."

Myles was at the centre of some controversy earlier this week after his ex Gabby Allen released 'sexts' she claimed that he sent to other women while they were together.

She told her followers on Sunday: 'I just want to reiterate/ set the record straight. I have tried to bite my tongue and keep my dignity.

"But afterdiscovering the new endless determined pursuit of women and a long term affair that Myles undertook.

"I wanted to deal with this break up privately but I have been left with no choice after deflective behaviour and my name being questioned.

Read more: I'm A Celebrity pantomime hailed 'best episode ever' as fans beg they do it every year

"So, will stand up for myself but I'm not going to talk about this again after today. Thanks to all the girls who came forward and sent me details of Myles' cheating.

"You will see how hard it has been to digest all of this. Have a little look yourself."

Responding to the controversy, a spokesperson for Myles said: "Gabby hasnt stopped talking to the press about Myles since he went into the jungle.

Read more: I'm A Celeb viewers distracted by Declan Donnelly's 'huge bulge'

"We expected this to happen when he did the show, and it has. The public can make their own minds up about what her motivation is."

Continue reading here:
Myles Stephenson shows off weight loss in the I'm A Celeb camp - Heart

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