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Health coach Ellie Goldenberg (Credit: Ellie Goldenberg)

Ellie Goldenberg started health coaching six years ago, helping her fathers medical patients lose weight, lower blood pressure and reduce cholesterol levels. Today, Goldenberg is a certified health coach offering personalized weight-loss programs for everyone, including diabetics, seniors, teens and nursing moms; exercise programs to help maintain a healthy weight; personal training sessions; and online group exercise classes and fitness challenges. Goldenbergs motto is: Look Good, Feel Good with Coach Ellie.

Health and fitness has always been a part of my life, explained Goldenberg. I grew up in an active family of three brothers and know how to play many sports. We were always skiing, hiking or biking. Sundays were centered around some outdoor athletic adventure.

Goldenberg continued, An active lifestyle is different for everyone; sometimes it is climbing the stairs at work, sometimes parking further away at the grocery store to get more steps in, sometimes it is working out in your own home, or sometimes it is joining a gym.

I love my job as a health coach, she said. It allows me to listen to my clients, understand their health goals, find programs that best suit their needs, sensitivities, allergies, medical conditions, age, flexibility and family. I want them to not only be successful on their weight-loss journey but also feel in control of their health! When they start seeing progress, it creates positive energy. That energy leads to positive growth and a continued drive to create healthy lifelong habits.

Goldenberg realizes that challenges arise and life happens. People have busy schedules, families, events and holidays, which require added support to navigate. While consistency is optimal, she guides her clients on how to balance these events with healthy choices.

Goldenberg also believes exercise is a key for maintaining a healthy weight. Create an exercise schedule. Set time aside and do it, even if you are tired or you know it may not be your best workout, you just need to get it in. It is a habit that will lead to long-term success.

Fitness is important for the mind, too. A major part of weight loss comes from the mind. When you visualize your weight-loss goals, success is more likely in reach. Exercise clears our minds so we focus on our health through a mind-body connection, she added.

As a coach, Goldenberg guides her clients through their health programs and through their fitness journeys. I evaluate what works for their lifestyles and how they can be successful on a personalized program.

Goldenberg explained the range of her programs: I have private fitness challenge groups where I send out videos to the group, who exercise along with me on the video, on their own time, in their own home. They have the ability to interact with the group and ask questions, which creates group accountability and support.

For personal training, Goldenberg said, I work with clients one on one, and I am able to gear the session towards each persons ability. I use a combination of strength training and cardiovascular exercises. I give a fitness class through the Zoom App. I share the link with my clients and we exercise together as a group. I am in my home. You are in your home. All you do is click the link for this live class and exercise along with me.

Goldenbergs coaching empowers her clients to feel that they have healthy minds and healthy bodies. By creating a healthy lifestyle, I want to help my clients navigate dinners at home, and going out for dinner without feeling deprived, to feel included in all life activities because life happens. Goldenberg chooses programs that work with her clients goals and lifestyle, whether they work or stay at home.

Goldenberg, who is also an image consultant, defines success as when her clients are happy. When you look good and feel good, it translates into positive energy, which creates a snowball effect that encourages further success on their programs. It is also about making time for yourself and your own self-care. I have this discussion with moms all the time. We take care of our children and our homes, but often neglect ourselves. However, it is important to make time for yourself, dedicate it and block it out on your calendar. Sometimes that means waking up earlier to prepare a healthy breakfast, have a quiet cup of coffee, exercise or even a few minutes to meditate. Starting your morning off right can set the tone for the rest of the day.

To get in touch with Coach Ellie please email her at This email address is being protected from spambots. You need JavaScript enabled to view it..

By Judy Berger

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Meet Health Coach Ellie Goldenberg - Jewish Link of Bronx, Westchester and Connecticut

Elite runner Mary Cain said in the New York Times this month that her experience with the coaching system at the now-shuttered Nike Oregon Project encouraged unhealthy levels of weight loss, leading to five broken bones, mental health problems.

The ordeal also derailed her career, according to Cain.

Her experience eating too few calories, having dangerously low bone density, and missing her periods is illustrative of what seems to be a disturbingly common condition among female athletes: Relative energy deficiency in sports, or RED-S. It's also been called female athlete triad, but most professionals now refer to it as RED-S, in part to include male athletes, and to recognize that undereating isn't always related to an eating disorder.

While the condition or symptoms of it can affect anyone from the weekend warrior to the Olympian, it seems to be an especially pervasive, though still under-the-radar, problem among higher-level athletes, including Division 1 female runners.

When Delaney White, now a Division 1 cross-country and track runner and senior at Portland State University, entered the collegiate running scene, she had already begun to have irregular menstrual periods, she told Insider. She thought it was normal for competitive athletes at her level.

That mentality seems to be pervasive.Cate Barrett, a former Division 1 track athlete, wrote on Instagram that "college programs today are still preaching thinner is fast, and telling women to lose weight, or that low weight and lost periods aren't a problem."

For so long, I thought I was the problem. To me, the silence of others meant that pushing my body past its healthy limits was the only way. But I know we were all scared, and fear keeps us silent. @runmarycain Mary Cain's expos of abuse she suffered while training as a young pro runner is shocking and upsetting. A decorated coach at Nike, Alberto Salazar, pressured her to lose weight to run faster. This is an inexcusable abuse of power. Salazar had nearly every resource available to boost Marys performance, yet chose to emphasize a strategy that risked her health. And it didn't even fucking work. It drove her to slow races, self-harm and quitting the sport. Marys story resonates with the amateur and collegiate running community all too well. We've experienced the same thing. Being shamed for our size. Told that our poor performances were because of weight. And that we were lucky to be here, so we shouldnt complain. That this is part of the sport. I competed for a D1 NCAA track team for all four years of college. While this was a great experience, it did leave me with a disordered view of my body and food. 11 years after I entered the NCCA, I still feel the strain that Im not small enough. I know this is not factual and rational, but my mindset is a work in progress. I do not know any teammates who emerged from the NCAA system unaffected by the pressure to be thinner. It may seem like the entire running community is already woke to this issue, but please listen: IT IS WILD how deep this goes. It is still happening. Girls still need help. College programs today are still preaching thinner is faster, and telling women to lose weight, or that low weight and lost periods arent a problem. College sports are not the only offenders here, but they have to do better. They, along with the whole running world, have the opportunity and obligation to make a positive impact in young peoples lives. I am thankful that Mary Cain and many others have faced their fear and brought their stories to light. This is how we change.

A post shared by Cate Barrett (@beingcate) on Nov 8, 2019 at 12:39pm PSTNov 8, 2019 at 12:39pm PST

And, Andrea Toppin, a former runner at Iowa State, wrote on Twitter that her teammate and boyfriend at the time told her she needed to lose 20 pounds in order to contribute to the team. "All I cared about was the number on the scale and pleasing my boyfriend until I got my first awful stress fracture after 2 muscular injuries and 2 years of not having a period," she wrote.

Research backs up these women's experiences.

While estimates of the ubiquity of RED-S vary widely, but some research has shown women at higher levels of sport may be at greater risk because of the high competitive pressure and specific demands of certain sports, such as running. Research also suggests as many as 54% of female collegiate athletes being unhappy with their weight.

What's more,studies suggest disordered eating is especially common in sports that emphasize aesthetics or leanness, like running and gymnastics, with as many as 69% of female athletes in those types of sports missing their periods.

Eating disorders "have continued to increase for girls ages 15 to 22, which directly overlaps with the peak of adolescence, commonly spent in high school and college sports," professional runner Lauren Fleshman wrote in the New York Times. "Over one-third of N.C.A.A. Division I female athletes exhibit risk factors for anorexia nervosa."

She was one of them, writing that her final year of her collegiate career she restricted her diet to look more like the professional, older runners she hoped to become. "I may have looked the part, but I lost my energy. I lost my period, and injuries set in, derailing the first half of my professional running career."

"Running is an interesting microcosm of our culture," Delaney White told Insider. Flickr/josiahmackenzie

No matter how common, a disrupted menstrual cycle can be a dangerous sign that low calorie intake is messing with the body's hormone levels, which can cause long-term health issues like permanent bone loss and potential fertility problems.

But awareness lags among athletes and professionals alike. A small study found 44% of high-school female athletes reported that they thought losing their period was a normal response to a high level of athletic training, Dr. Aubrey Armento, a sports medicine physician in Colorado, reported on Twitter.

And one 2018 study found that less than half of clinicians, physiotherapists, and coaches could correctly define RED-S.

Women also get cues from the environment that "thin is better," Mary Jane De Souza, a professor of kinesiology and physiology at Penn State who specializes in the syndrome, told Insider. "It's a huge problem," she said. "We need a lot more widespread knowledge to be disseminated that you get to be a great, high-performing female athlete but coaches and other people without dietary expertise don't get to tell you what to weigh."

White's first college team didn't talk about missing periods, body image, eating, and weight. But when she transferred to Portland, she found her new teammates were open about discussing their experiences and checking in with each other.

There, she was told that irregular periods were an important sign that something was going on with her body, and she was encouraged to talk to a female trainer about it. Her performance, and health, immediately improved as a result.

"I was running 74 miles a week, and I didn't realize I needed to be eating more. As soon as I did that, I started getting faster," White said. "It's turned around how I feel about running, my performance is better than ever, and I'm healthier than I've ever been."

As White's experience demonstrates,when caught early, many of the damaging effects of RED-S can be reversed. With enough calories, athletes can begin to recover from energy deficit within days or weeks, according to the most recent guidelines from theFemale and Male Athlete Triad Coalition.

White said having female trainers, and strong female athletes as role models in her life, have made a world of difference. As more women become high-profile coaches, including record-breaking marathon runner Shalane Flanagan, she hopes that more young athletes will have the support, encouragement, and resources they need to pursue elite levels of the sports without risking their mental and physical health.

Ultimately, real progress also means looking at the broader culture that links women's value to their weight, White said.

"Running is a really interesting microcosm of our culture, that you expect women to be strong but if they get above a certain weight, they're no good any more," she said. "Until we change the culture of comparison, our sport isn't going to change."

Read more:

I had the condition that 'broke down' Nike runner Mary Cain's body, and I wasn't even an elite athlete

3 marathoners who are breaking stereotypes about what runners look like

An athlete who spoke out against Nike's running program in 2015 says Mary Cain's allegations could 'change the future of the sport'

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Division 1 female athletes are among those plagued by eating disorders, missing periods, and broken bones - INSIDER

According to a recent survey, 80 percent of respondents say theyve seen conflicting information about foods to eat and those to avoid. Its no wonder people are so confused about food. The same survey found that people often put their trust in familiar, but less credible sources for example, friends, family, and food and fitness bloggers. Yet according to a small study by University of Glasgow researchers, the majority of nutrition and weight loss info shared by top influencers up to 90 percent of it is opinion-based thats presented as science-based. Here are some of the top foods that are commonly misrepresented and the actual facts about their healthfulness.

Though its been hotly contested over the years, setting aside French fries and potato chips, Americas favorite starchy veggie is actually healthy. Carbs remain misunderstood because people often group doughy, refined carbs, like bagels, white bread and desserts, with other carb-containing whole foods. But these types of foods are in totally different camps and your body responds differently to whole foods than it does to heavily processed ones.

While its certainly true that potatoes contain carbohydrates, they also contain a range of wholesome nutrients. A small baked potato supplies 3 grams of fiber and 8 percent of the iron, 10 percent of the magnesium, 12 percent of the vitamin C, and 17 percent of the potassium you need in a day. These are just a few highlights, but potatoes also provide a slew of additional vitamins and minerals.

Potatoes also contain resistant starch a type of prebiotic fiber that supports a healthy gut environment by providing the fuel for beneficial gut bacteria. Cooking and then cooling potatoes (think: potato salad) enhances the resistant starch, but its still present in baked potatoes.

Potatoes come in a variety of shapes, sizes and colors, and while each varietal is undoubtedly healthy, potatoes are only as good for you as how theyre cooked and served. For example, a baked potato loaded with butter, heaps of cheese, and bacon bits isnt the same as one stuffed with broccoli, extra virgin olive oil, and a sprinkle of Parmesan. Potatoes are essentially a blank canvas so play them up with extra virgin olive oil, herbs and other healthful seasonings and toppings. And explore the different types of tubers, too. From French fingerling to red bliss to Yukon golds, to the smallest varietal, creamer potatoes, there are endless healthy ways to enjoy them.

In addition to the backlash against carbs, potatoes are often maligned because theyre so easy to overeat. To help keep your portions in line with your needs, balance out your plate with other foods a heaping helping of non-starchy veggies and enough protein to satisfy your appetite.

Breakfast cereal often finds itself in the crossfire between added sugar and refined grains, but it deserves another look. Its true that many breakfast cereals are loaded with one or both of these things, but its easy to find varieties made with little, if any, added sugar and that provide whole grains as the predominant or only grains. In addition to being a convenient option a key consideration for most weekday mornings cereal is often fortified with nutrients, like iron and B vitamins, that our diets commonly lack. That means choosing cereal for breakfast can help you meet your daily nutrient targets. Add cereal to milk or yogurt and the nutrient content goes up considerably.

An ideal breakfast cereal is 100 percent whole grain and provides at least 3 grams of fiber (more is better) with fewer than 6 grams of added sugar (less than that or no added sugar is best). To become a smarter cereal shopper, scan the serving size along with the ingredient list and these attributes. You may be surprised to see serving sizes as small as cup and no larger than 1 cup. If youre like most people I know, this amount of food might not make a dent in your hunger so rather than double or triple up on the serving size, round out your cereal in a more nutritious way. Boost the protein content by serving it over Greek yogurt instead of with milk, or have a little Greek yogurt on the side. Toss in some fiber-rich fruit, like berries, chopped apple or pear or some juicy pomegranate seeds, and dont forget to add in some healthful fat, like chopped peanuts, pecans, walnuts or almonds, or pumpkin, chia or ground flax seeds. Score triple bonus points if you add some grated zucchini, carrots or another veggie to your breakfast cereal! (Hey, veggies are often added to overnight oats, so why not try them in other cereals?)

If you or your kids are eating something frosted, coated, fruity or chocolate- or cinnamon-dusted in the morning, chances are, its closer to dessert than breakfast and you may want to healthy up this habit. For starters, mix your usual choice with a less sweetened whole grain cereal until your taste buds adapt. Continue to reduce your ratio of sweetened to unsweetened or lightly sweetened cereal until youre eating mostly or only the less sweetened choice.

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Or just call it what it is: Dessert. Theres room in your life for a little sugar (up to six teaspoons a day for women and nine for men) and if you love sugary cereal, enjoy it as a snack or dessert. As such, its a lot healthier than many other super sugary things you could be eating every day. You can make it an even more nutritious treat by adding in some nuts or seeds, which will also make your dessert more filling.

There are plenty of people who cant tolerate gluten or the high FODMAP fructans (poorly absorbed carbohydrates that can trigger gas, bloating and other GI distress) in whole wheat. But there are plenty of people who can and theres evidence that for those who are able to handle it, whole wheat can be beneficial.

One large study looked at the impact of swapping white rice for whole grain bread on type 2 diabetes risk. In truth, neither of these two foods was associated with an increased risk of type 2 diabetes, but replacing a serving of white rice for the whole grain bread seemed to lower the risk of developing type 2 diabetes by 18 percent over the 11 year study period.

Another study came to a similar conclusion that consuming whole wheat products was linked to a reduced risk of developing type 2 diabetes. Whole wheat foods have also been shown to improve markers of gut health when compared to refined grains. And including whole wheat foods may even prevent an early death from, say, cancer or heart disease.

Ive heard claims from people who give up wheat and tell me theyve lost weight or experienced another benefit, like better energy levels, and while Im not discounting their experience, there may be another factor at play. Giving up wheat means passing on the bread basket at restaurants and the cupcakes at school events. It also means eliminating most sandwiches, pizza, pasta and other foods that are often oversized or overeaten. If youre reducing these foods and replacing them with whole foods either gluten-free whole grains, like quinoa, or grain-free whole foods, like veggies, nuts, beans or poultry its not surprising that youd lose weight or feel better. However, thats probably because of the less healthy foods youre no longer eating and the healthier ones youre eating instead versus the mere fact that you arent eating wheat.

If whole wheat doesnt trouble you and you enjoy whole wheat breads, cereals, crackers and pasta (and even the occasional white versions), science and professional experience tells me that you can still enjoy these foods. The fine print: A serving size of these foods is often smaller than you think and its common to overeat whole wheat foods at the expense of your veggies. Try reversing the ratio of veggies to grains, which is more on par with what most people need. That means if youre having a sandwich, have it on a whole wheat English muffin or two normal (not giant) slices of whole wheat bread and eat it with a generous side of veggies, like carrot, celery and red pepper sticks.

Thanks to headlines, like Why you should never eat bananas for breakfast, people are perplexed about fruit. Bananas are higher in sugar than, say, berries, but that doesnt make them an unhealthy choice. Your body handles natural sugar from bananas and any other fruit (including tropical fruits, like mangos and watermelon) differently than it handles sugar thats been added by a manufacturer so this type of sugar doesnt raise the same red flags.

Naturally sweet bananas are a good source of potassium, fiber and vitamin C, and they also bring other nutrients, like certain B vitamins, to their perfectly portable package. Bananas have other perks, too: You can eat them with one hand so theyre ideal for on-the-go occasions, and you can find them at just about every convenience and coffee shop, which is handy when youre unprepared for hunger pangs.

The fiber in bananas makes them filling and the natural sugar means they can do double duty in recipes. Bananas can be used to sweeten and moisten baked goods in a healthier way, they can fill in for creamy goodies, like ice cream and puddings, and they can be whisked with eggs to create a decadent stack of pancakes. The fact that bananas check the healthy and delicious boxes make them A-OK in my book.

A major trend in marketing and manufacturing is the free from claim, which highlights when a food is free from certain ingredients, like dairy or soy. Though originally driven by the demand for products that were free from highly allergenic ingredients (which includes soy), according to the marketing research firm, Euromonitor, its now driven by health-conscious consumers who think these are more nutritious options. As a result of this belief, soy foods are taking a hit, with soy milk in particular seeing steep declines in sales.

But lets be clear on food marketing. Claims, like soy free, arent necessarily the best indicator of health and as with other whole foods, theres a huge difference between whole or minimally processed forms of soy, which include edamame, tofu and soy milk, compared to heavily processed forms, such as the soy protein concentrate used in the Impossible Burger. The former whole and minimally processed forms of soy are plant-based proteins that provide all the essential amino acids found in animal-based proteins (which is unique for a plant source) along with fiber and some key minerals, like potassium and magnesium. Whole and minimally processed forms of soy food also provide environmental benefits if youre swapping them for animal proteins so theyre good for you and for future generations.

As for the highly processed forms of soy foods like those found in fake meat products, soy-based protein shakes, and some high protein bars questions remain. That means we just cant say what the long-term impact might be, neutral or otherwise. This doesnt mean you need to avoid these foods altogether, but Id suggest modest intake. Seeing highly processed soy in the ingredient list is usually a sign of other highly processed or not-so-healthy ingredients, like excessive salt, or artificial sweeteners, so theres more than one reason to eat these foods sparingly.

While most people can safely include and benefit from whole and minimally processed forms of soy in their diet, soy is a top allergen and many soy foods contain those undigestible carbs (those FODMAPs again) that can trigger GI distress. So while soy foods can be really healthy, some people still need to avoid them.

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5 seemingly unhealthy foods that are actually good for you - NBC News

Generally, intermittent fasting is a diet strategy that involves alternating periods of eating and extended fasting (meaning no food at all or very low calorie consumption).

Theres quite a bit of debate in our research community: How much of the benefits of intermittent fasting are just due to the fact that it helps people eat less? Could you get the same benefits by just cutting your calories by the same amount? said Courtney Peterson, an assistant professor in the Department of Nutrition Sciences at the University of Alabama at Birmingham who studies time-restricted feeding, a form of intermittent fasting.

We asked Peterson and a few other experts to help us sort out the real from the scam on intermittent fasting.

There are four popular fasting approaches: periodic fasting, time-restricted feeding, alternate day fasting and the 5:2 diet. Time-restricted feeding, sometimes called daily intermittent fasting, is perhaps the easiest and most popular fasting method. Daily intermittent fasters restrict eating to certain time periods each day say, 11am to 7pm. The fasting period is usually around 12 or more hours that, helpfully, includes time spent sleeping overnight. Periodic fasting will feel most familiar: No food or drinks with calories for 24-hour periods. Another type of fast, alternate day fasting, requires severe calorie reduction every other day. Lastly, the 5:2 method was popularised by author Kate Harrisons book The 5:2 Diet and requires fasting on two nonconsecutive days a week.

If you are obese or overweight, fasting is an effective weight loss method, if you stick to it. But it is no more effective than a diet that restricts your daily calories. We know this because there were no additional weight loss or cardiovascular benefits of fasting two days per week over an ordinary calorie restriction diet in a study of 150 obese adults over the course of 50 weeks.

But you should also consider how difficult the diet will be to stick to. In a study of 100 randomised obese and overweight adults published in 2017, the dropout rate was higher with those who were fasting, 38 per cent, compared to 29 per cent for those who restricted calorie intake and 26 per cent for those who kept eating as they normally did.

Some people really struggle with having to monitor their intake and constantly record food in an app every day. So the takeaway of the study was, if daily calorie restriction doesnt work for you, maybe alternate day fasting would be a little easier, said Krista Varady, professor of nutrition at the University of Illinois at Chicago and senior author of the study. Theres nothing magical here. Were tricking people into eating less food in different ways, she said in 2017.

There is some new evidence that shows different forms of fasting are not equal in part because some are easier than others but also because some forms of fasting better match our bodys natural circadian rhythm, thus lowering insulin levels, increasing fat-burning hormones and decreasing appetite.

Basically, because our metabolism has evolved to digest food during the day and rest at night, changing the timing of meals to earlier in the day may be beneficial.

In a study done in Petersons lab, 11 adults did time-restricted feeding (eating from 8am to 2pm) and a control 12-hour eating period for four days each. On the last day of each session, researchers measured energy expenditure and hunger hormones and found that time-restricted feeding improves the appetite hormone ghrelin and increases fat burning. Its shown to reduce the amount of fat in the liver, which is a risk factor for diabetes and cardiovascular disease, said Peterson.

Bottom line: If you want to lose weight and are someone who hates counting calories, you might consider fasting, as both methods offer similar weight loss benefits.

The most effective diet is the one you can stick to while still living your best life. Its hard to know which will work best before trying, but doctors and recent studies offer some guidance. Peterson said that complete, zero-calorie fasts generally prove to be too difficult to maintain. People stick with them maybe for the short-term, but they get quite hungry in the long-term, she said.

Time-restricted feeding fasting overnight and into the next morning is likely the easiest form of fasting to comply with. A longer than normal fasting period each night allows you to burn through some of your sugar stores, called glycogen. That does a couple things. It gives your body a little bit more time to burn fat. It also may help your body get rid of any extra salt in your diet, which would lower your blood pressure, Peterson said.

There arent any studies right now that state exactly how long one should fast. Researchers, like Peterson, are working on that. The minimum amount of time it takes to make fasting efficacious hasnt been proven via study, but the prevailing notion is its somewhere between 12 and 18 hours. But it can take a few days sometimes weeks of fasting regularly for your body to start burning fat for fuel. Brooke Alpert, nutritionist and author of The Diet Detox, suggests starting by moving your last meal to around 7 pm. She said the reason for this is our bodies are better at doing some things at certain times. Our bodies are better at processing sugar in the morning than at night, said Varady. So eat bigger meals in the morning, for example.

And how often do you have to do daily intermittent fasting to see the benefit? Again, there hasnt been a study thats shown exactly how many days you need to fast, but a recent study in rodents showed they get about the same benefits fasting five days per week as they did fasting every day. The great thing is that were learning that this type of fasting isnt all or nothing, Peterson said. New York Times

See more here:
Intermittent fasting: what is it and are there any benefits? - The Irish Times

This healthy nut is a key part of the states agriculture

Pecans contain more than 19 vitamins and minerals, can play a role in lowering cholesterol and can aid in weight loss, according to the Georgia Pecan Growers Association.

We love sharing the nutritional impact of pecans because most people arent aware of how high our nut registers in antioxidant values, said Samantha McLeod, executive director of the Georgia Pecan Growers Association. It fits so well in healthy diets, such as kosher, gluten-free, keto, vegetarian and vegan, to name a few, due to its protein level and good fats ratio. Georgia pecans are packed with vitamins and minerals so you can feel good about choosing them as a stand-alone snack and as a healthy choice to add to recipes, both sweet and savory.

Lenny Wells, University of Georgia Cooperative Extension pecan specialist, wrote an entire book on the nut Pecan: Americas Native Nut Tree which touts its nutritional benefits.

Pecan harvest on the UGA Tifton campus. (UGA file photo)

Georgia is the top pecan-producing state in the U.S., with more than 170,000 acres planted in pecan trees. But the states pecan production may drop this year due to Hurricane Michaels impact in October 2018.

Georgia lost an estimated 200,000 trees, according to the U.S. Department of Agriculture. Wells hopes farmers in southwest Georgia will see a silver lining in this natural disaster and replace the older, disease-susceptible trees they lost with disease-resistant varieties, such as Avalon, Creek, Ellis, Oconee or Zinner.

UGA pecan breeder Patrick Conner released Avalon in 2016. It is comparable to the popular Desirable variety with a large nut size but is not as vulnerable to scab disease, which can cause leaf loss and produce black lesions on the pecan shucks any time during the season.

Pecan harvest on the UGA Tifton campus (UGA file photo)

Disease-resistant varieties will provide Georgia producers more long-term sustainability while keeping the supply chain abundant for local, national and international consumers.

Its still going to take time to get to the point where planting those new varieties are going to help, but the hurricane did force these farmers to rethink their production strategies moving forward, Wells said.

For pecan recipe ideas, visit the Georgia Pecan Growers Association.

For up-to-date information about Georgia pecan production, visit the UGA Extension site.

Link:
Georgia is the proud pecan capital of the US - University of Georgia

Zara before (left) and after Image Credit: Supplied

Its just horrible, says Zara Siddique Ahmed, when youve got to throw your beautiful, expensive clothes out, because you can no longer fit into them. Its terrible when you are stuck in self-defeating rut, where you eat to feel good, isolate yourself so no one can point towards your weight gain and when you do come across someone you are left feeling large and ugly, so bad in fact that you need to eat again.

Back then, I used to have KFC for lunch, Cheetos [for] breakfast and Burger King [for] dinner, says the UAE-based banker, recalling 2015. At 23 years old, she weighted 104kg. On a 5-foot-four-inch frame, this meant a lot of negativity. It was a time of turmoil she explains. In 2015, while she studied, family circumstances also led to her working. She lived in Sharjah a long, long way from her office. I used to travel all the way from Dubai and Abu Dhabi [to Sharjah]; it used to take me about 2 hours to get home, she explains.

She had developed acne, which, she says required a year-long dose of medication that left her depressed. (She says its a side-effect of the medicine, the name of which she doesnt recall.) But with the sedentary lifestyle she had adopted, the stress that pulled at her strings and the appetite that seemed to need a constant feeding, she began to gain the weight. I gained at first 10kg and I used to not bother about it. It just kept multiplying, she says.

I was doing well, work-wise, because obviously I had to take care of my family. Financially, I was doing well. But I was so into getting things right [for] my family that I just forgot [about my health], she explains.

Things started to change when her office offered its employees a three-month gym membership in 2017. She lost two kilos. Unfortunately though, she explains, I went for a month I broke my knee on the treadmill, then I couldnt do gyming and then I kept skipping [it]."

- Zara Siddique Ahmed

Firm rebukes came her way; she says she still had a large friends circle, in spite of her avoidance issues. I had a lot of people coming and telling me.you were so thin before, she says.

But it was the dresses that did it.

That was the wake-up call. The outfits lovingly bought over spats of time and with a lot of effort had to be moved so that the XXL clothes would have more space on the shelves.

She began by cutting out food from restaurants. This quantity she tweaked till she was eating one meal a day. In the next phase, she tweaked her diet. She would eat three times a day but healthy meals that included oats (no milk, no sugar), fish (pan roasted), vegetables (boiled), papayas and, well, not much else for a year and a half. What I learned was how you eat in portions. I started counting calories, whatever I was eating. I started reading food labels. I used to have maybe one or two spoons of olive oil in whatever I cooked, she says.

And then there was the exercise. I started with 30 mins of walk. Then I increased it to 50 mins. I used to go to a park near my house. Then I started doing it for an hour, she says. Because, Zara believe to lose weight its mostly about food control. People who dont even do any activity, if they just control their diet, they lose weight, she says.

The hiccup came when she reached 78kg four months into this plan. So I did not know how to motivate myself. So what I used to do, I used to go to Zara and I used to wear all the dresses there, and when I never used to fit in [them], [I] used that as a tool to motivate me. I used to go to malls all the time, so that I keep myself motivated, because I was like if I can lose 20kg, I can lose a little bit more. And then I used to keep short-term goals, she explains.

But I did not do gyming at that point of time, I just did walking and changing my lifestyle. I used to get down two-three [bus] stops away from my home and I used to walk till my home. I used to ensure that I go for a walk early in the morning and I used to ensure I take 10,000 steps daily. Thats a very common thing to say, its a clich; [but], I did those 10,000 steps a day. I know it works, she says.

She also did intermittent fasting over sections of time during her weight-loss period. "They say intermittent fasting works - I say it works wonders," she says.

When the seven-month marker rolled around, people were beginning to notice. Ive gone down to 55kg. I was 55 and very bony. People used to call me a skeleton and that was something I didnt like. So then, I did gain a little bit of weight after that. I got back to 65 after that, she laughs.

A new plan

Today, even on weekends, Zara rises at 5.30, goes to the gym for two hours, eats before 6 and sleeps at 10.30-11pm. Your sleeping patterns really make a difference when you are losing weight; you need to be very disciplined when you are losing weight. Thats one thing I changed myself and it changed my life, she says.

She adds, somewhat sheepishly, that her hair thinned while she was trying to shed the weight and she got stretch marks but thankfully, no saggy skin.

As for her friends circle, it has grown. Earlier people used to call me an angry bird, because when they approached me I literally used to shut them up. Because I was scared at that point of opening up to people. Because I felt that if I smiled and spoke to people, people would just try to prod and [ask], how come youve gained weight? and I didnt want to hear that. [Today] I am so confident in life I can talk to anyone, she says.

Still, shes planning another transformation for the end of the year stay tuned for the results.

Read this article:
How one UAE-based woman lost almost 50kg in a year - Gulf News

Most people experience a cough at some point in their life. Some coughs can be irritating, making it difficult to talk on the phone or go to work, whereas others can be painful and frightening. The way a cough sounds and feels can help with identifying the cause, as well as the potential treatments.

There are many ways to classify coughs. The simplest way to determine what is causing them and the best treatment is to pay attention to how they sound and how they affect the body.

In this article, we identify the different types of coughs, what causes them, how to treat them, and when to see a doctor.

Dry coughs commonly follow on from respiratory illnesses, such as colds and the flu. These coughs develop when there is little or no mucus in the throat. A person may feel a tickling sensation in their throat and be unable to stop coughing.

In most cases, the cough goes away on its own. However, there are other causes that people can investigate if a cough becomes chronic:

A person can ease the tickling sensation of a dry cough by drinking water, taking a cough drop, or using cough syrup.

People might describe a wet cough as a chesty cough. This cough occurs when a person coughs up mucus or phlegm. Wet coughs are typically due to an infection, such as the flu, the common cold, or a chest infection.

A person with a chest infection may cough up phlegm that contains small amounts of bright red blood. This blood comes from the lungs and is typically nothing to worry about.

If a person finds themselves coughing up blood that is dark and contains food, or what resembles coffee grounds, they should seek medical help.

Some wet coughs can be chronic and may be due to:

Staying hydrated can help a wet cough stay productive and ease the symptoms of a cold. Some people also find relief from over-the-counter (OTC) cough remedies, such as cough drops, chest rubs, and pain relievers.

If a bacterial infection is causing the cough, a person may need antibiotics.

Pertussis, better known as whooping cough, is a highly contagious bacterial infection. Newborns and people who have not had a vaccination may develop this illness.

A person with whooping cough typically has mild cold or flu-like symptoms, followed by an aggressive and painful cough. People with weak immune systems, such as babies, may struggle to fight the infection or have trouble breathing.

Those with this infection are most likely to pass it on for roughly 2 weeks from when they begin coughing. The best protection against the illness is a whooping cough vaccination.

Taking antibiotics early can decrease the severity of whooping cough, so an unvaccinated person should see a doctor as soon as possible if symptoms develop.

A person may cough if they have a partially blocked airway, and the body tries to get rid of the object. Likewise, a person who eats something large or something that irritates their throat may cough.

It is advisable to call a doctor if coughing persists after a choking episode.

A person who is choking severely will not make a sound when they cough.

Someone who stops coughing and is having trouble breathing may be choking. A person with them should perform the Heimlich maneuver and call 911.

Learn what to do when someone has food stuck in their throat here.

A chronic cough is a cough that lasts longer than a typical illness, usually 8 weeks or more. These coughs sometimes signal an underlying disease. A person should see a doctor for appropriate diagnosis and treatment.

Some potential causes of a long-term cough include:

Although children can develop the same coughs as adults, some children develop a cough that sounds like a seal barking.

A barking, painful cough usually means a child has croup. The flu or a cold virus typically causes croup, which is common among children younger than 5 years old.

A caregiver should seek emergency help if the child:

The symptoms of croup are often worse at night, and treatment at home includes:

A caregiver should not give a child aspirin due to its connection to Reye's syndrome. Children under 14 years old should not take OTC cough medication, as they can be harmful.

Croup usually lasts for 56 days, but the cough can continue for around 2 weeks.

Coughs are a common symptom, especially during cold, flu, and allergy season. Most coughs are not serious, but some can be.

Seeing a doctor is advisable if:

Seek prompt emergency care if:

Signs of respiratory distress include:

Coughing can be scary and may trigger fears of choking, but if a person can cough, they are passing at least some air through their respiratory tract.

In most cases, a cough will clear on its own, although chronic coughs and coughs in young children and unwell seniors warrant prompt treatment.

If a cough sounds bad, it is very painful, or does not go away, people should see a doctor or other healthcare provider.

Read the original here:
Types of coughs: Causes and how to treat them - Medical News Today

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Global Weight Loss Stomach Pump Market 2019 by Manufacturers, Regions, Type and Application, Forecast to 2025 - Global Market News 24

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Given the popularity of the ketogenic diet and intermittent fasting on their own, its no wonder that some people are trying both of these diets together. The two eating patterns share some similarities, so it has us wondering: is it more effective to combine them?

First, a quick reminder on what each is and does:

The ketogenic diet limits carbs to around 20 to 50 grams per day, depending on the person. Its high in fat70 to 80 percentand moderate in protein, around 25 percent of calories. The diet has been used to treat epilepsy in children, and has recently seen an astronomical growth trajectory in terms of followers, probably due to the fact that it works well for weight loss. At least, in the short-term.

The research behind keto in adults is mostly short-term, but suggests that maintaining this diet can have a positive impact on weight, triglycerides, and blood glucose.

Intermittent fasting is an eating pattern that involves relatively long periods of fasting, interspersed with windows of feeding. This way of eating has several formats, the most popular being 8/16, which entails a daily 16-hour fast and 8-hour feeding window. IF has mostly small-scale human and animal research behind it, with some of those studies suggesting that its effective for weight loss, reducing cholesterol, and decreasing insulin resistance.

Given the efficacy of both these eating patterns, doing keto and IF together seems like an attractive prospect. There are pros and cons.

Replacing carbs with fat on a keto diet causes appetite to decrease, possibly due to shifts in appetite-regulating hormones. Once youre fat-adapted on the keto diet and your appetite is lower than normal, youll probably find the fasting portion of IF easier.

The controlled calories from the short feeding window, plus the fact that youre using fat for energy, may mean that you may lose more weight in a shorter period of time. While this can be a benefit for those looking to lose weight, research suggests that weight loss from IF and keto may not be any better in the long term compared to a low-calorie diet.

The ketogenic diet restricts carbs so the body switches to fat for fuel. At the same time, fasting causes the bodys glycogen levels to deplete, so the combination of the two diets together is like a fast-track to ketosis. This can help mitigate the "keto flu," a particularly nasty symptom of the transition into ketosis.

Done wrong, keto can still be unhealthy, and IF doesnt change that. Unlike what many people perceive it to be, the ketogenic diet isnt meant to be full of cheese, eggs, and bacon. To help avoid increases in LDL cholesterol, the keto diet should be based on mostly unsaturated fats from sources such as avocados, nuts, and olive oils.

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While IF may help reduce fat stores while preserving muscle mass, the extremely low carb level of the ketogenic diet has been shown to negatively affect athletic performance. This may not be the case with everyone, but carbohydrates, not fat, are still considered to be the best source of fuel for athletes.

Its a lot of restriction. Most people would consider the ketogenic diet fairly restrictive on its own, with its extremely low carb limits. In fact, because of the level of restriction, most people cant stick to very low carb diets for the long term. Adding a layer of time constraints on top of the keto diet may be too much to handle. And the benefits of these diets are present only during the time that youre on them; they tend to disappear once you go back to your normal eating habits.

Combining keto and IF may be effective for some people, but in this case, more might not be better. The overall level of restriction of doing both diets together may be overwhelming, and because each diet has been shown to be effective on its own, theres no compelling reason to combine them, especially if doing so will impact your ability to maintain this style of eating for the long-term.

The rest is here:
Keto and Intermittent Fasting: Should You Combine the Two? - Men's Health

I am no fan of diets. Most diets can work, for a while, but most people tend to yoyo up and down with dieting. They apply themselves for a while but soon they fall back into old habits. It can be difficult to alter the types of food you eat for long term and so many diets are hard to sustain. How are you going to make the change to a high protein low carbohydrate keto diet when you love spaghetti and fettuccine? Well maybe intermittent fasting may be your answer because it doesnt tell you what to eat but rather when to eat.

Intermittent fasting (IF) actually has lots of good research to support it, unlike some other diets. If you think about it, we humans lived a fasting lifestyle in our early history. We were hunter-gatherers so food wasnt readily available to us like it is now. While popular press has made intermittent fasting more well known over the last 5 years, the research into it goes back decades. Sure, most of this research involves rats and mice but the results are very good.

The study results in humans for weight-loss with intermittent fasting are good but really no better than any other diet. Whether youre doing the Atkins diet or Weight Watchers or South Beach or intermittent fasting (IF) everyone loses weight. The cool thing with IF is that it has benefits to your health that go beyond just weight loss. To understand some of these benefits we need an understanding of what IF does at the cellular level to our bodies.

For IF to work we need our bodies to enter a state of catabolism where it is breaking down stored energy sources (fat) and using them up to run our metabolism. So you have to fast long enough to induce the bodys machinery to convert over to catabolism.

There are several ways this can be done. The most popular seems to be the 16:8 model, where you eat only during an 8-hour period in the day. Some people prefer to fast for 24 hours two days out of the week. Either option will cause the body to lower its insulin level, which is key for IF to work.

When you eat food, especially carbohydrates, your body releases insulin which is a hormone that tells your cells to bring sugar (glucose) into the cells for energy but when you dont eat for awhile your insulin level goes down and your cells instead get a signal to stop bringing sugar in and instead cut up stored fats for energy.

One concern for people trying to lose weight is muscle loss. Anytime you begin a diet to lose weight you are at risk of also losing some muscle. With intermittent fasting, however, Human Growth Hormone (HGH) levels actually go up. Elevated HGH levels send signals to cells to burn fat but also to build muscle. So for you gym rats out there, IF may be a better way to eat for you instead of eight small meals a day, which is time consuming to plan and make. If you do work out on an IF diet, you may want to supplement yourself with some branched chain amino acids before your workouts.

Norepinephrine also gets released with IF which acts to stimulate your metabolism and produce more weight loss. IF also acts to release the brain hormone BDNF which acts to encourage the growth of new neurons and synapses which may help in brain function. Studies are being done to see if this can help reduce the occurrence of Alzheimers disease. Heart health may be improved too, as LDL (bad cholesterol) levels are lower with IF as is blood pressure. Insulin resistance, which is the main problem in type II diabetics, is improved significantly with IF. Rats also showed to live longer (36-83% longer) on an IF diet plan. For us humans that could mean instead of dying at 80, you would make it to the ripe old age of 146. Honestly not sure if I want to live that long.

Who should be careful with this style of eating? Advanced diabetics, children, people suffering with bulimia or anorexia and pregnant women should probably avoid IF. In fact, women as a group do not benefit as much from IF as men do. If youre trying to get pregnant IF can disrupt normal menstrual cycles.

When is the best time of the day to fast? A better question is when can I eat? An Alabama study found that eating between the hours of 7a.m. and 3 p.m. (circadian rhythm eating) produced the best results. Nighttime eating, as a general rule, produces more obesity.

IF has also been found to be sustainable. Once you get through the transition and become used to feeling hungry part of the day, this diet can be continued throughout your lifetime. You still get to eat the things you enjoy eating and as long as you dont gorge yourself at mealtimes you will maintain or lose weight. You should still be picking healthy food, though, and staying away from processed carbohydrates and sugars.

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Dr. John Turner is a family medicine and emergency medicine doctor with 25 years of experience. He is also the owner of My Primary Care Clinic and My Emergency Room 24/7 here in Hays County. Dr. Turner may be reached at 512-667-6087.

Follow this link:
A Handle on your Health: Intermittent Fasting - San Marcos Daily Record

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