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WASHINGTON The Marine Corps is giving women more time to get into physical shape after childbirth, according to a new policy change.

Once a pregnancy is confirmed, the woman is exempt from taking a fitness test or participating in the Body Composition Programor the Military Appearance Program. Those programs are aimed at Marines who are not meeting the services fitness and appearance standards.

After the birth of the child, the woman has at least 12 months to meet fitness and appearance standards, according to the new update posted Monday, which goes into effect immediately.

The extension was made in recognition of the individual circumstances of each Marines pregnancy and postpartum time and to alleviate the stress of returning to the services standards.

Affording a postpartum Marine more time before mandating fitness testing and body composition compliance will allow a fuller recovery, lower injury risk, prevent potential long-term persistent factors and eliminate potential impact to breast milk production due to rapid weight loss, Capt. Sam Stephenson, a spokesman for Marine Corps Training and Education Command, said in an email Tuesday.

The Marine Corps expects women to continue physical fitness routines during their pregnancies, citing new science that has shown it is good for their health and that of their children. The announcement also states that new mothers should start a gradual and appropriate exercise program as soon as their doctor approves.

The announcement cited the Pregnancy and Postpartum Physical Training Handbook as a resource that Marines can use to understand which fitness activities they can do during and after pregnancy.

With the update, Marines who have been placed in the Body Composition Programin the last three months after their postpartum period can be removed and reevaluated, according to the announcement. Also, Marines who completed their postpartum period within the last three months and received an adverse fitness report can now petition for relief with the Performance Evaluation Review Board.

Kenney.Caitlin@stripes.comTwitter: @caitlinmkenney

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Marine mothers have year to return to fitness standards with new policy - Stars and Stripes

There's budding research that artificial sweeteners can negatively affect gut health.

Image Credit: LIVESTRONG.com Creative

Equal, Splenda, Sweet'N Low artificial sweeteners have been household names for decades, but the debate surrounding their safety hasn't let up.

The ongoing controversy has a lot to do with the effects of artificial sweeteners on the body. Research suggests the faux sweet stuff may have complex effects on everything from the body's long term blood sugar control to the makeup of the gut microbiome and more.

First of All, What Are Artificial Sweeteners?

Before we dive into the effects of artificial sweeteners on our health, it's important to know what they are and how they're made. One note: The science community refers to these ingredients as "low-calorie sweeteners," or LCS, a term that encompasses both artificial sweeteners like Splenda as well as natural sweeteners like stevia.

Artificial sweeteners are lab-made additives that are either very low in calories (think: 4 calories per packet) or "non-nutritive," meaning free from calories altogether.

All LCS require some form of chemical manipulation and processing. For example, sucralose (aka Splenda) is a chlorinated derivative of real sugar that largely passes through the GI tract without getting absorbed, per a November 2016 review in Nutrition Reviews. The result is a calorie-free, ultra-sweet substance that can taste up to 600 times sweeter than regular sugar (sucrose), per the FDA.

Aspartame, the substance used in Equal and Nutrasweet, is a low-calorie sweetener made of amino acids it tastes about 200 times sweeter than sugar, per the FDA.

LCS are meant to satisfy a sweet tooth without spiking blood sugar or serving up many calories as our bodies don't fully absorb them. While that sounds straightforward enough, research suggests there may be more to the equation.

All high-intensity sweeteners currently approved for use in the U.S. have been deemed safe for consumption, per the FDA. However, third-party research sometimes suggests otherwise.

Effects of Artificial Sweeteners on the Body

Your Gut May Get Out of Whack

By now, we're aware our gut microbiome is very important: The trillions of bacteria that reside in our intestines affect everything from our immune function to our mood. But LCS may alter the makeup of our microbiome, potentially causing some of the bad gut bugs to proliferate.

Animal studies have linked sucralose to decreased diversity in the gut microbiomes of rats, with the sweetener lowering the amount of health-promoting bacteria (like bifidobacteria and lactobacilli) in the animals' intestines, per a January 2019 review in the journal Advances in Nutrition.

When it comes to humans, though, research on artificial sweeteners' effects on gut health is lacking. One October 2019 study in The British Journal of Nutrition reported that high doses of sucralose had no effects on the makeup in people's gut bacteria. Granted, the study only lasted a week. Adding a packet of Splenda to your morning coffee for 30 years may play out differently.

For now, evidence of the adverse effects of LCS on human gut health is "not strong," says Wendy Bazilian, DrPH, RDN, a California-based dietitian and author of Eat Clean, Stay Lean. Of course, a lack of data doesn't mean the additives are OK for the gut. "In classic scientist speak, more research is needed on this topic," Dr. Bazilian says.

It's Unclear if Your Risk of Getting Cancer Will Rise

The connection between artificial sweetener intake and cancer risk has been a concern since the 1970s when a major study published in the journal Environmental Health Perspectives reported that saccharin (aka Sweet'N Low) was associated with a greater incidence of bladder cancer in lab rats and mice.

Those findings led the government to slap warning labels on any product containing the sweetener in 1977. Since then, a number of studies have reported that the sweetener is not, in fact, cancer-causing in humans. As a result, the National Institutes of Health (NIH) said in 2000 that saccharin should no longer be considered a potential carcinogen, per the FDA.

Since the research has primarily been done in animal or in vitro studies, there's no clear link between artificial sweeteners and human cancer risk at this time, Dr. Bazilian says. "While it's been suggested that the plausible mechanisms are not the same for humans as in rats, that doesn't mean they don't exist with absolute certainty, either," she adds.

The bottom line: "Certainly, there is less risk from not consuming them than consuming them. They're not essential to the diet or human health," Dr. Bazilian says.

They Probably Won't Make You Gain Weight

In theory, LCS should promote weight loss when compared to the real deal. After all, table sugar serves up 4 calories per gram while alternatives like Sweet 'n Low deliver zero. But research suggests it may not be that simple.

One April 2015 study in the Journal of American Geriatrics Society found a dose-dependent relationship between diet soda intake and waist circumference in older adults meaning, the more artificially sweetened beverages they drank, the more abdominal weight they gained. Of note, excess belly fat, also called visceral adiposity, is known to raise the risk of heart disease and type 2 diabetes, per Harvard Health Publishing.

There are a number of possible mechanisms by which LCS may promote weight gain. For example, animal studies have shown the sweetener acesulfame potassium, or ace-K, may lower levels of the appetite-suppressing hormone leptin, per research conducted by the NIH.

"It could also be that there is compensatory eating happening along with the inclusion of LCS, meaning a false sense of freedom with other foods because you're saving in another," Dr. Bazilian says. "What's more, the foods LCS are added to, or the foods they're enjoyed with, could be sources of calories from fats, protein and carbs that may be in excess of daily needs." Think: sipping a diet soda along with a meatball sub and potato chips.

All that said, LCS probably don't cause weight gain on their own. And if they're included in a diet that's nutritious along with a consistent exercise regimen, they may be a helpful tool for weight loss, Dr. Bazilian says.

Just don't count on them regularly: "They could contribute to weight loss in small part by the few calories they may 'save,' but they are not something I recommend in my practice," Dr. Bazilian says.

Because LCS are significantly sweeter than natural sugars, they have the power to desensitize our tastebuds to sweet flavors over time. "As a result, many people who regularly consume artificial sweeteners may find naturally sweet foods like fruit and honey less appealing and may develop an increased desire for sweet-tasting foods, says Tamar Samuels, RD, a New Jersey-based dietitian and co-founder of Culina Health. Cue the cravings.

They Might Mess With Your Blood Sugar

LCS are often recommended for folks looking to control their blood sugar levels. Yet despite being sugar-free, some studies suggest that the additives can still negatively affect glycemic control.

Early research shows that artificial sweeteners like sucralose might activate sweet taste receptors, triggering the release of insulin, like regular sugar does, according to a September 2018 article in The American Journal of Clinical Nutrition.

Indeed, people with type 2 diabetes who ate artificial sweeteners were observed to have higher levels of insulin resistance compared to people who did not, per a January 2020 cross-sectional study in the Journal of Family Medicine and Primary Care.

Why does that matter? "Insulin resistance can lead to elevated blood sugar levels, which can contribute to a number of health problems including type 2 diabetes, increased risk for cardiovascular disease, kidney damage, eye damage and increased risk of infection," Samuels says.

"Elevated blood sugar can also make it difficult to lose weight, cause low energy and promote cravings for sweets and carbs."

Samuels typically recommends minimizing LCS, even for people with pre-diabetes or diabetes, due to their effects on cravings and insulin. If you have a sweet craving, you're better off choosing fresh fruit so you can get the additional water, fiber and antioxidants that are beneficial for people with diabetes, she says. If you want a sweetener, I recommend choosing one from natural sources like stevia or monk fruit and having them in limited amounts on occasion.

The jury is still out on what really happens when we regularly eat or drink LCS. Until we have more concrete evidence, Dr. Bazilian recommends avoiding them.

"I encourage enjoying sweet flavors and incorporating them in a balanced way," she says. "Removing LCS can help you taste the more subtle but also more complex flavor origins of naturally sweet foods like fruits."

For most people, a moderate amount of real sugar can safely fit into a healthy eating routine. If you find yourself hooked on the ultra-sweet additives, start by dialing back your intake slowly.

"I recommend gradually decreasing your portions of these sweeteners over time for an easier transition," Samuels says. "Start with having one less packet per week until you have eliminated them completely and replace them with one to two teaspoons of natural sugars like honey or pure maple syrup [as needed]."

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The Effects of Artificial Sweeteners on the Body - LIVESTRONG.COM

There are countless things people do or eat in their pursuit to lose weight.Having eggs for weight loss is one that all weight watchers and fitness experts suggest.But, how about we tell you, there is a diet plan which just involves eating eggs and promises to make you drop the kilos faster?As baffling as it sounds, the egg diet plan is something which a lot of people try, and vouch for its promises to promote faster weight loss.

We explain to you how the diet works, its benefits and all you need to know about the same:

What does the egg diet plan involve?

Simply said, the egg diet plan is a novel weight loss strategy which requires dieters to consume at least one big meal of the day centring around eggs, traditionally considered to be a breakfast food.

The egg diet is also considered to be highly helpful for weight loss since it is ideally a low-calorie, protein-rich food which can help shed kilos faster and not make a person lose muscle mass.

Besides an obvious focus on eggs, the diet plan entails you to have three meals in a day, without snacking, have sufficient water intake ( and have other zero-calorie beverages).

The two most commonly followed variations of this dietplan are - an egg-only diet or a boiled egg diet.

What can you eat?

While the primary focus of the diet remains consuming eggs for weight loss, a lot of the other aspects depend on the foods you do eat.

There are variations of this diet plan which include foods like grilled chicken, seafood and steamed vegetables, but eliminate starchy, carbohydrate-rich foods.

In general, snacks and aerated drinks (which add calories) are forbidden. While one meal of the day needs to have an egg preparation, the other two meals can also have some form of lean protein.

A person can also add some form of low-carb vegetables, fruits. High-carb foods such as grains, some vegetables and fruits are not allowed. Processed foods are again a big no-no.

The diet is planned in such a way that you restrict certain foods for a few weeks time and then slowly ease back into a healthier eating pattern. There is also a variation of a diet which only allows a person to have just eggs and water.

Thre are also some interesting fad variations of this diet plan.

In an egg and grapefruit diet, a dieter is allowed to have a piece of grapefruit with eggs or some lean protein at every meal. No other fruit should be consumed.

It is usually practised for 14-21 days, no longer than that.

There is also an extreme version of the egg diet- one where a dieter survives on eggs (hard-boiled) and water for two weeks time. Since it comprises of a person solely relying on a single source of nutrition, it may not be so sustainable and can devoid you of other important vitamins and minerals.

Another form of the egg diet is the medical egg diet, wherein, a person consumes one egg with every meal, along with a piece of bread. Apart from eggs and bread, any number of low-calorie fruits and veggies can be included with this and beverages like water and black coffee can also be had.

There is also another version of the egg diet which pushes your body into ketosis to burn fat. As per this, a person is required to have eggs with fats like butter and cheese (the ratio is one egg to one tablespoon of fat), which makes the body produce ketones and lose weight. This is known as the Keto egg diet.

Having alcohol, sugary, processed foods, milk, juices, refined carbohydrate sources are also not allowed to be eaten with the diet.

Whats interesting to learn about the egg diet for weight loss is that unlike other diets, people arent encouraged to exercise during the dieting period, since a restricted diet plan could induce fatigue and may not help fuel the workout.

Are there any benefits?

A good benefit of the diet is that it restricts you from eating processed or unhealthy additives like sugar or too much caffeine, which are bad for you.

The diet has been designed to be continued for a maximum of some weeks time. Hence, the diet can be beneficial if short-term weight loss is on your mind.

The diet is also an inexpensive one since most of the ingredients in the diet are a staple, readily available foods. It also doesnt make you rely on other supplements or food brands for weight loss.

Are there any dietary shortcomings?

One of the biggest concerns with the diet is its restrictive nature. The diet solely focusses on the consumption of low-cal, low-carb foods and ditches other food groups from your meal plan. While the working of such a diet may speed up weight loss in the short run, restrictive diets aren't sustainable in the long run. Some even end up gaining weight after following restrictive diets.

Restrictions may also potentially increase your risk of nutritional deficiency and drain you of energy, which one needs to be careful about. After a while, the structure of the diet can also seem boring and prove difficult to follow so make you pick wisely.

One should also remember that eating eggs without moderation can induce digestive issues. Since the diet is devoid of fibre, having too many eggs can cause gastrointestinal problems. It can also raise cholesterol levels. The lack of carbohydrates in the diet can also leave you tired and fatigued more often since the body doesn't have good energy sources to rely on.

More:
Egg diet for weight loss: Health benefits, side-effects, all you need to know about it - Times of India

Longform

With an overarching goal to have a healthier mindset around nutrition, we're working on eating and living guilt-free.

Veggie-forward dishes from fast-casual restaurant DIG in Rittenhouse. | Photograph by Jason Lecras

Its 2004, and Im celebrating my moms birthday in Northeast Philly with her six siblings and my 14 cousins. Our family is happily stuffing our faces with bubbling cheese pizza topped with sausage and mushrooms, lunch-meat-packed sandwiches from Marinuccis, and hearty slices of Stocks frosted pound cake. That is, everyone except the birthday girl. My mom is hunched over the kitchen counter, scribbling on what looks like a mini-golf scorecard. Next to her, a scant plate: a hoagie cut deliberately in half, and a few picked-off pizza mushrooms.

Though I didnt fully know it then, this kind of relationship with food isnt unique to my mom. Practices like counting calories and restricting portions pervaded the diet culture of the early 2000s. America was saturated with often-unsatisfactory weight-loss plans: Weight Watchers points were tallied religiously; devotees of the South Beach and Atkins diets requested bagels with the insides scooped out. Some people looking to lose weight may have seen success with these programs. But many didnt and, worse, many never learned the difference between nutrition and dieting. Despite some benefits, these plans never worked for everyone or made everyone feel good making the once-pervasive one-size-fits-all diet culture both frustrating and unrealistic.

Despite some benefits, these plans never worked for everyone or made everyone feel good making the once-pervasive one-size-fits-all diet culture both frustrating and unrealistic.

Diet programs have, thankfully, evolved since then, modifying their approaches to recognize that not all foods are created equal, nutritionally speaking. And of course, fad diets and calorie counting did (and continue to) work for some people my mom, for one, whos still tallying her numbers and eating half-sandwiches 20 years later. But over the decades, others became hungry for something new: an approach to nutrition that was not only less concerned with numbers and guilt, but more intuitive, personalized and practical.

In 2009, Whole30 emerged as an elimination diet: a method that involves removing certain food groups dairy, legumes, grains for a short period of time, then reintroducing them one by one in order to determine which might be causing GI distress, low energy or stress. It wasnt perfect, but this approach did shift American nutrition culture slightly. Diet was no longer strictly synonymous with weight loss, according to Theresa Shank, a licensed registered dietitian and owner of nutritional counseling service Philly Dietitian. Whole30 made people think about how food choices impact their nutrition, digestive health, mental health and overall wellness, says Shank. People went from being hyper-focused on calorie counts to taking a closer look at ingredients and quality.

It was around this time that many dietitians started changing their approaches, too, guiding clients to consume nutritionally dense food in order to boost health and reduce disease risk. Intuitive eating, or being mindful of and listening to your internal hunger cues, started to rise in popularity as well. Beth Auguste, a registered dietitian nutritionist and founder of BeWell with Beth, says that in the past decade, when clients started asking how to lose weight, she started asking why: It became important to find out what was really at stake for that desire, because it was usually rooted in another aspect of their general health, says Auguste.

It was becoming more widely known that everyones body responds differently to food, even if were all eating the same things. That means we cant all follow the same cookie-cutter nutrition plan and even if we did, we wouldnt all look or feel the same. Rather than logging each and every food item consumed throughout the day for the purpose of making the weekly weigh-in, folks were becoming more in tune with their bodies, figuring out which ingredients agreed with their own digestive systems, and embracing the notion that healthy can be defined in a multitude of ways not just by weight and size.

People were focused on coping with stress and how it can directly impact your consumption like emotional eating or food avoidance.

In 2010, Michelle Obama launched the Lets Move campaign, which encouraged families to make healthier food choices and keep kids active. The campaign successfully advocated for the passage of the Healthy, Hunger-Free Kids Act, which, according to public health writer Steven Ross Johnson, allowed the U.S. Agriculture Department to set new nutritional standards for all food sold in schools for the first time in more than 30 years. It called for, he continued, increased servings of fruits, vegetables and whole grains in meals. Encouraged to adopt an abundance mind-set over an avoidance outlook, Americans were slowly learning that adding more greens and nutrient-dense grains into our diets rather than totally forgoing foods typically villainized in diet culture, like white bread, rice and pasta would help us feel better, longer.

Philly embraced these trends, too. In 2010, the citys Department of Public Health, in conjunction with the Food Trust, debuted Get Healthy Philly and its sub-initiative, Philadelphia Campaign for Healthier Schools, thanks to more than $20 million in grants from the CDC as part of a program focused on community-based preventative health care. The two initiatives sought to help Philadelphians make more informed food choices and view wellness as a celebration of healthy living, says Jiana Murdic, the founder of wellness organization Get Fresh Daily, who worked on a campaign called HYPE for the program. (Read more about how she expanded health and nutrition education and founded Get Fresh Daily here.)

Now, in 2020, its apparent that the citys eating scene has capitalized on the plant-forward trend. Farmers markets and community gardens are booming; HipCityVeg slings plant-based burgers and sandwiches, and spots like Blackbird Pizzeria in NoLibs and West Phillys Veganish are making vegetarian and vegan lifestyles more mainstream. The impact of these evolving perspectives can also be seen in Phillys exercise scene. Its a slow road, but: In 2010, fitness and nutrition were very segmented, says Britney Kennedy, founder and CEO of OnPoint Nutrition. You went to the gym to work out, and instructors approached exercise as a way to burn calories. That has changed, especially in the past five years. Studios now seem more committed to clients overall health and happiness, promoting exercise as a means to feel good no matter what kind of body youre in.

Registered dietitian Dalina Soto encourages her clients to be flexible with their nutrition planning and grocery shopping. | Photograph by Heather McBride

In 2020, Auguste noticed many clients investing in their mental health alongside their nutritional plans. People were focused on coping with stress and how it can directly impact your consumption like emotional eating or food avoidance, she says. The pandemic also amplified the citys long-existing divide between those who can access a variety of foods and have the freedom to choose what theyre eating, and those who lack food access and nutritional autonomy, says registered dietitian and Nutritiously Yours founder Dalina Soto.

For years, Philadelphia, the poorest major city in the U.S., has struggled with with food security. From 2015 to 2017, according to data from the USDA, 302,685 city residents one in five were deemed food insecure. And data from the 2019 Neighborhood Food Retail in Philadelphia report revealed that lower-income neighborhoods suffer from an oversupply of food high in sugar, salt and unhealthy fats, making it more difficult for residents of these neighborhoods to obtain groceries that support long-term health. Organizations like the Food Trust and Philabundance are working to change this reality. They, along with groups like the Share Food Program and chef-led Everybody Eats, among many others, distributed boxes of healthy food to residents during the pandemic to mitigate this issue, but more significant long-term efforts need to come from policy changes at a government level.

Ask questions like, Can you cook? Where do you get your food? What factors impact your inability to access a grocery store? And then adapt nutritional plans.

Soto believes nutritionists can also help alleviate nutritional challenges by meeting clients where they are. In a city like Philly, she says, Ask questions like, Can you cook? Where do you get your food? What factors impact your inability to access a grocery store? And then adapt nutritional plans. Soto, who works with folks who live in low-income neighborhoods, reminds her clients that healthy food doesnt have to be expensive and that fresh isnt necessarily better than frozen or canned. The goal is consuming a variety of nutrient-dense foods in order to support long-term health, she says.

All in all, eating healthfully in 2020 has come to mean living healthfully pursuing a lifestyle that satisfies your mental, physical and emotional health. Our experts have seen more people intuitively eating and rejecting the diet mentality. Though intuitive eating doesnt account for underlying health or medical conditions that might impact a persons eating habits, it can help folks (especially those who dont see a nutritionist) avoid feeling guilty, pressured or restricted when it comes to food. (Here are some easy-to-implement at home nutrition tips from local pros.)

The goal is consuming a variety of nutrient-dense foods in order to support long-term health.

This anti-diet approach aligns with the newly popular framework Health At Every Size (HAES), which views health and wellness in inclusive, non-stigmatizing ways. Jenny Weinar, a licensed clinical social worker and therapist specializing in disordered eating and body image, says that HAES not only neutralizes weight in conversations about health; it also encourages health-promoting behaviors, like exercising and eating well, regardless of their outcome on weight.

So where is Phillys nutrition scene headed? Registered dietitian nutritionist Liz McMahon believes home cooking is here to stay, but healthy meal-delivery services will skyrocket we cant all be home chefs 24/7! Shank sees a deeper awareness of the connection between food and emotional health: Those modifying their diets these days might not be interested in losing weight, but instead determined to feel less sluggish and more alert during the workday. And with the overarching goal to have a healthier relationship with our eating habits, Soto hopes more people will stop banning certain foods (white rice! Pasta! Pecan freakin pie!) in order to eat and live guilt-free. See ya, celery juice.

This story was originally published in the Be Well Philly 2021 print issue as Our Plates, Evolved. To request a complimentary copy, follow this link.

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How Philly Is Learning to Ditch Dieting and Evolve Our Relationship With Food - Philadelphia magazine

While eating less and moving more are the basics of weight control and obesity treatment, finding ways to help people adhere to a weight-loss regimen is more complicated. Understanding what features make a diet easier or more challenging to follow can help optimize and tailor dietary approaches for obesity treatment.

A new paper from the School of Nursing analyzed different dietary approaches and clinical trials to better understand how to optimize adherence and subsequent weight reduction. The findings are published in the Journal of Clinical Investigation.

There is not convincing evidence that one diet is universally easier to adhere to than another for extended periods, a feature necessary for long-term weight management, says Ariana M. Chao, assistant professor of nursing at Penn Nursing and lead investigator of the paper. Progress in improving dietary adherence could result from greater efforts to examine mechanisms underlying interindividual variability in responses to dietary approaches. The more we understand the characteristics of individuals who are trying to lose weight, the more able we may be to identify dietary interventions that facilitate their efforts.

Read more at Penn Nursing News.

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Dietary attachment and the fight against obesity | Penn Today - Penn Today

Weight loss truths: Stop comparing yourself to others

Weight loss: Did you know? Relying on easy meals, which can be prepared easily and take very less time to cook isn't necessarily cheating?! There are several such facts about weight loss which can make your journey easier and definitely less stressful. Sharing more of such truths about weight loss that you must definitely know, is Rachel Paul - a registered dietician - on Instagram. In the caption of her post, she mentions how she wished she knew these things when she was struggling with her weight when she was in her teens and early 20s.

The following truths about weight loss are going to make achieving this goal less difficult:

1. Relying on easy meals should not be considered as cheating. And we are all guilty when it comes to this. Whenever something is easy, it becomes too difficult to believe. However, Paul says that having easy meals is in fact, a smart thing to do. Practice meal prepping and make sure that a few meals are those which can be prepared with nothing more than 3 or 4 ingredients. It can be a salad or a bowl or rol made with leftovers. The idea is to make eating healthy easy, fun and definitely less stressful.

Try to have easy meals which can be made with three or four ingredientsPhoto Credit: iStock

Also read:How To Start Lifting Weights? Expert Tells Important Do's And Don'ts

2. Do not compare yourself to others. What is suitable for someone else may not at all be suitable for you, and its okay. You need to put a stop at comparing your diet, workout, fitness, flexibility, and the pace at which you are progressing. The preference and metabolism of every individual is different. "What your body needs is truly unrelated to your best friend, your sister, etc." says Paul.

Also read:Weight Loss: Learn How To Spot Hidden Sources Of Sugar In Your Diet From A Nutritionist

3. Say no to emotional eating. Yes, food does comfort you when you're feeling low, and it amplifies the excitement when you're trying to celebrate something. But if weight loss, getting leaner and fitter is on your mind, then you need to quit resorting to food for satisfying yourself emotionally. "It may bring some temporary relief, but it's not a long term solution. Focus on taking care of yourself in ways that support your long term goals, instead," says Paul.

Work towards being a more disciplined version of yourself. Try to bring consistency in your diet, workout and sleep schedule. Weight loss will follow eventually.

Also read:Weight Loss: Exercises You Should Do During Periods

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

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Weight Loss: Dietician Reveals 3 Truths That Will Help You In The Long Run - NDTV

Foods with a high glycemic index (GI) raise blood sugar quickly and may cause health issues if someone eats too many of them. Eating a low GI diet may help to prevent and manage diabetes and cardiovascular disease. A person may also manage their weight with a low GI diet as part of an overall healthful eating approach.

This article explains what the GI is, and which foods are high and low GI items. It also outlines the benefits of a low GI diet and gives an example of a low GI meal plan.

The glycemic index (GI) is a measurement that ranks foods containing carbohydrates according to how much they affect someones blood sugar. The International Organization for Standardization (ISO) rank foods from 1100 and use pure glucose, with a GI of 100, as a reference.

The Glycemic Index Foundation (GIF) classify the GI of foods as either low, medium, or high:

The American Diabetes Association provide a list of common foods and their GI. They note that some sources use white bread as a reference point instead of pure glucose.

Glycemic load (GL) is another measurement that some experts believe gives a more realistic picture of how foods affect blood sugar. GL considers the amount of carbohydrate in a portion of food, as well as its GI.

People can use the glycemic index to help them choose healthful foods and monitor how much sugar and carbohydrates they eat. This approach can help someone manage their weight or a health condition such as diabetes.

The GIF explain that several factors influence how fast a particular food raises someones blood sugar. These factors can include:

Generally speaking, refined and processed carbohydrates metabolize into glucose more quickly. Foods with fiber, protein, and fats release glucose more slowly, so they have a lower GI. Longer cooking times can break foods down, which means that someone consuming those foods absorbs glucose quicker.

Someone who wants to manage their weight or diabetes can find out the GI of foods from the International Tables of Glycemic Index and Glycemic Load Values. According to the table, the following foods are high in GI:

People following a low GI diet can eat foods with a medium GI of 5669, but less frequently than low GI foods. Food with a medium GI includes rye bread and raisin bran cereal.

High GI foods tend to spike a persons blood sugar, causing their body to produce more insulin. After insulin shunts glucose into cells, a persons blood glucose can drop, leaving them feeling low in energy or mood.

Besides those short-term effects, dysregulated blood glucose can have longer-term health effects such as insulin resistance and diabetes.

According to the International Carbohydrate Quality Consortium (ICQC), there is a consensus that diets low in GI and GL are relevant to the prevention and management of diabetes, coronary heart disease, cancer, and probably obesity.

Research suggests that a low GI diet may be beneficial and help prevent some health issues.

Being aware of the GI of foods may help people control their blood sugar and prevent or delay complications relating to diabetes. Research suggests that low GI diets may help people with diabetes lower their blood sugar levels.

A 2019 review notes that low GI diets can reduce long-term markers of blood sugar control, body weight, and fasting blood sugar levels in people with prediabetes or diabetes.

A low GI diet may also help with gestational diabetes. This is a condition where someone develops high blood sugar while pregnant, which usually resolves after they give birth.

A 2016 meta-analysis suggests that for people with gestational diabetes, eating a low GI diet may reduce the risk of macrosomia. This is a condition that results in larger-than-average babies, which can lead to numerous short- and long-term complications for both the person giving birth and the baby.

A 2014 study suggests that in addition to controlling glucose and insulin metabolism, a low GI and energy-restricted diet may also help to reduce body weight.

High GI foods may also affect mood and energy. A 2016 study indicated that among healthy weight and adults with overweight, eating a high GL diet resulted in a 38% higher likelihood of depressive symptoms and a 26% higher score for fatigue and inertia.

A 2019 meta-analysis indicates a relationship between high GI and GL diets and coronary heart disease. Another 2019 meta-analysis notes an association between a high GI diet and colorectal, bladder, and kidney cancers.

The following are examples of meal options for someone following a low GI meal plan:

Some low GI breakfast options may include:

Low GI lunch options can include:

Low GI dinner options can include:

Low GI snack options can include:

When planning meals it may prove useful to count carbs. By managing carbs using the GI, people may be able to better control their blood sugar levels.

A person may find following a low GI diet somewhat complicated. A person needs to know the GI of all the foods on their plate, which can prove problematic when a meal has many ingredients. Following a low GI diet can limit what options someone has when eating out in restaurants.

A person also needs to consider the amount of fiber, fats, and protein in a meal to see how much the meal as a whole may affect their blood glucose.

A 2015 study advises that people need to consider low GL and GI in the context of overall healthful eating. According to a 2018 review, fiber and whole grains are essential components of a healthful diet and may predict health outcomes better than GI.

Therefore it may be more important for people to be conscious of the GI of foods while maintaining a balanced and healthful diet.

A person may want to follow a low GI diet to manage their weight or health condition. To do so, they can find out the GI of foods and make a meal plan. A person should also consider other aspects of a balanced and healthful diet, such as fiber and whole grains, in that planning.

Low GI diets may be beneficial for preventing and managing insulin resistance, diabetes, and cardiovascular disease. Planning a low GI diet is potentially complex, however, so a person might consider enlisting the advice of a registered dietitian.

View original post here:
What are high glycemic index foods and how to avoid them - Medical News Today

The latest version of the 2021 market study on Europe Weight Loss and Obesity Management Market comprising 350 pages with market data Tables, Charts, Graphs, and Figures which are easy to understand with showcased market status, market share, growth rate, future trends, market drivers, opportunities and challenges, risks and entry barriers, sales channels, and distributors in the industry.With the watchful use of established and advanced tools such as SWOT analysis and Porters Five Forces Analysis, this market report has been structured. Meticulous hard work of skilled forecasters, well-versed analysts and knowledgeable researchers gives outcome of such premium market research report. This market report aids to unearth the general market conditions, existing trends and tendencies in the industry.

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The Europe Weight Loss and Obesity Management Market Report Covers Major Players:

THE COCA-COLA COMPANY PepsiCo Nestle Abbott Medtronic Unilever Johnson & Johnson Services, Inc Atkins, Nutrisystem, Inc Merck & Co., Inc Allergan F. Hoffmann-La Roche Ltd GlaxoSmithKline plc Amer Sports Kellogg NA Co

COVID 19 scenario analysis:

Europe Weight Loss and Obesity Management Market Segmentation:

The global market for Europe Weight Loss and Obesity Management is set to find a segmentation in the report that would be based on type, and application. These segments have a better acceptance of various factors that can be taken into consideration to understand how the market can chart the future path.

By Diet (Meals, Beverages, Supplements)

By Equipment (Fitness Equipment, Surgical Equipment)

By Service (Slimming Centers and Commercial Weight Loss Centers, Fitness Centers and Health Clubs, Consulting Services, Online Weight Loss Programs)

Market Definition:Europe Weight Loss and Obesity Management Market

Obesity is a medical condition when excess fat production or retention happens within the skin. This affects the wellbeing of people in a number of ways, increasing the likelihood of chronic diseases and thus raising the life expectancy of individuals. The weight loss and obesity treatment industry would include all appliances, foods, tools and medications that would be used to regulate and reduce weight in obese individuals.

Market Drivers

Market Restraints

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Competitive Landscape and Europe Weight Loss and Obesity Management Market Share Analysis

Europe weight loss and obesity management market is highly fragmented and the major players have used various strategies such as new product launches, expansions, agreements, joint ventures, partnerships, acquisitions, and others to increase their footprints in this market. The report includes market shares of weight loss and obesity management market for Europe.

Key Market Competitors:

Few of the major market competitors currently working in the Europe weight loss and obesity management market are THE COCA-COLA COMPANY, PepsiCo, Nestle, Abbott, Medtronic, Unilever, Johnson & Johnson Services, Inc., Atkins, Nutrisystem, Inc., Merck & Co., Inc., Allergan, F. Hoffmann-La Roche Ltd, GlaxoSmithKline plc., Amer Sports, Kellogg NA Co., and AJINOMOTO CO.,INC., among others.

Significant Features that are under Offering and Key Highlights of the Reports:

Key Developments in the Market:

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Europe Weight Loss and Obesity Management Market 2021 Trend, Share and Forecast to 2027 || The Coca-Cola Company, PepsiCo, Nestle, Abbott, Medtronic,...

Antidepressants can be effective for treating a number of conditions, but the choice to start and stop one is very individual. And while antidepressants can help you feel better, they can also have mental and physical side effects.

If youre thinking of getting off your antidepressant, there could be benefits to you. To ensure these benefits outweigh the drawbacks, its important to talk with a healthcare provider before stopping your antidepressant use.

Most medications have some side effects. Antidepressants are no different, particularly when taken in the long term.

According to a 2020 review article, those who take a common type of antidepressant, selective serotonin reuptake inhibitors (SSRIs), can experience physical side effects, such as:

These side effects were reported with long-term use of antidepressants and could worsen with age.

Some other antidepressant types include:

Antidepressants can cause sexual side effects that range from lessened sexual desire to difficulty achieving orgasm.

An estimated 25 to 80 percent of people who take antidepressants will experience some change in their sexual function within the first 2 to 6 weeks after starting an antidepressant. Its also important to note that up to 70 percent of people with depression are at risk for developing sexual dysfunction as well. So youll want to take that into consideration when weighing whether to stop taking your medication.

Symptoms will usually go away by week 12 of antidepressant use for about 30 percent of those who experience sexual side effects. However, they dont go away for everyone.

In most instances, stopping antidepressants will return a persons sexual function back to pre-antidepressant levels.

Many people who take antidepressants report gaining weight.

However, those who take the antidepressant bupropion (Wellbutrin) may also experience weight loss.

Theres less information on what happens regarding your weight and stopping antidepressants.

Because some medical professionals theorize that antidepressants increase hunger and food cravings by adjusting neurotransmitters, its possible that stopping antidepressants could make you feel less hungry.

If you decrease your daily calorie intake as a result, you could potentially lose weight by stopping your antidepressants.

On the other hand, if you experience loss of appetite with depression, and your depression comes back after stopping antidepressants, you may also lose weight.

Other potential side effects that may lessen if you stop taking antidepressants include:

Again, this will depend on what medicines youre currently taking.

Long-term antidepressant use can also have drawbacks on a persons mental health.

Some medications can affect your ability to feel emotions (for example, make you feel numb). It may also affect a persons autonomy by making them feel dependent on medical help.

Someone may also be at greater risk for experiencing withdrawal or discontinuation symptoms the longer they take the medication. This can vary based on the medication(s) being taken.

If you suddenly stop taking antidepressants, you may experience discontinuation symptoms, which is similar to withdrawal symptoms, but refers to stopping the use of medication rather than addictive agents.

You may notice a rapid onset with some medications, such as paroxetine (Paxil), while other medications may take a few days for symptoms to arise. This can be true too if you skip doses, or refrain from taking full doses.

Many doctors use the mnemonic aid FINISH to describe common antidepressant withdrawal symptoms. These include:

Most healthcare providers will recommend gradually tapering antidepressant doses over the course of several weeks. However, some medications may require longer periods of tapering, such as paroxetine and venlafaxine.

Medications with a longer half-life such as fluoxetine may not require an extended tapering schedule.

The symptoms from weaning off antidepressants are, for the most part, mild and will go away over time.

In a sample of more than 250 people who stopped taking antidepressants, 20 percent reported stopping to be very easy, while a little more than 50 percent said it was fairly easy.

You shouldnt stop taking antidepressants without first talking with your doctor. Your doctor knows important factors like:

Thats why its important to consult with your doctor, so you can work on a tapering plan together or determine if going off antidepressants is the right move at this time.

Because there are risks for rebound effects where your depression symptoms worsen when you stop taking the medicine its also important for your doctor to discuss these with you. You can create a plan of action for what to do if this happens.

If you and your doctor determine that now isnt the best time to go off antidepressants, there are some steps you can take to minimize your medications side effects.

This includes seeking wellness whenever possible, like:

You may wish to consult your doctor or a dietitian for individual tips on maintaining your health while taking antidepressants.

If you need a first or second opinion on whether staying on antidepressants is right for you, consider the following resources:

When you first start discussing reducing your antidepressant dose with your doctor, youll also want to ask them what you can expect. Knowing possible side effects of getting off your antidepressant can help you be prepared.

Ask them about the types of symptoms that may occur that would require calling a doctor or seeking medical help.

For some symptoms, such as thoughts of self-harm or suicide, you should seek crisis interventions or emergency help right away.

Theres some evidence that suggests that suddenly stopping antidepressants can result in depression symptoms sometimes ones that are even worse than before.

If at any time youre not sure if a symptom is normal or safe, you should contact a healthcare provider. They can advise you if you should start taking your medicine again and in what dosage, or discuss an alternative plan.

Taking antidepressants can cause side effects that may affect the way a person feels mentally and physically.

If you use antidepressants in combination with other treatments such as talk therapy and wellness tools you may want to talk about if or when you can stop taking the antidepressants.

Because theres a risk for symptoms when stopping an antidepressant, a doctor can recommend how to taper safely. Ideally, this can help you enjoy the benefits of quitting antidepressants without the drawbacks.

Read the original here:
Benefits of Getting Off Antidepressants: What to Know - Healthline

Your kidneys are organs that play several important roles in your health. They help filter your blood, remove waste products, produce hormones, keep your bones strong, regulate fluid balance, and regulate your blood pressure.

Unfortunately, your kidneys can get damaged and become less efficient over time. This is commonly called kidney disease, and it affects around 10% of adults globally (1).

Various factors and health conditions, including diabetes, can raise your risk of kidney disease (2).

Prolonged high blood sugar levels may damage your blood vessels, including those in your kidneys. As a result, about 1 in 3 adults with diabetes also have kidney disease (2).

Dietary guidelines for kidney disease and diabetes vary based on the stage of kidney disease. The goal is to prevent the buildup of various chemicals, nutrients, and waste products in the blood in order to preserve kidney function.

People with kidney disease and diabetes should monitor their intake of sugar and the minerals sodium, potassium, and phosphorus.

Generally, people with kidney disease should consume no more than 2,000 mg each of sodium and potassium per day and no more than 8001,000 mg of phosphorus per day.

In comparison, people with healthy kidneys can have up to 4,700 mg of potassium, 2,300 mg of sodium, and 1,250 mg of phosphorus per day (3, 4).

People with kidney disease should also monitor their protein intake, since the kidneys may struggle to filter waste products from protein metabolism. On the other hand, people with end stage kidney disease may need more protein (5, 6).

Nutritional needs for people with kidney disease vary depending on how severe the disease is. Your healthcare provider and a registered dietitian can advise you on your individual needs for protein and other nutrients.

Here are 11 foods to avoid if you have kidney disease and diabetes.

Processed meats are made by drying, salting, curing, or smoking meats to enhance their flavor, texture, and shelf life. Bacon, deli meats, sausage, and jerky are some common types of processed meats.

Because processed meats are typically salted, they have a high sodium content. For example, a standard 3-ounce (85-gram) serving of bacon contains a whopping 1,430 mg of sodium, which is nearly 75% of your daily sodium allowance with kidney disease (7).

High sodium foods are not ideal for people with kidney disease and diabetes because excess sodium can significantly strain the kidneys. This may raise your blood pressure and cause fluid buildup in places such as your ankles and around your heart and lungs (8, 9).

Instead of processed meats, choose lean, skinless cuts of meat like chicken breast fillets which contain less sodium. However, as with all protein-rich foods, eat them in moderation based on your stage of kidney disease.

Processed meats are high in sodium, which can significantly strain your kidneys. Instead, choose lean, skinless cuts of meat and enjoy them in moderation.

Sodas, especially dark-colored varieties, are not ideal for people with kidney disease and diabetes.

Dark-colored sodas contain phosphorus, which is used to prevent discoloration, prolong shelf life, and add flavor. Most dark-colored sodas contain 90180 mg of phosphorus per 12-ounce (355-mL) serving (10).

Although this may not seem like much compared with the daily upper limit, sodas contain a different type of phosphorus than is naturally found in foods. It isnt bound to protein but instead appears in salt form, meaning its absorbed into your blood more easily (11, 12).

Healthy kidneys can easily remove excess phosphorus from your blood, but this isnt the case when you have kidney disease.

Having high blood phosphorus levels for an extended period can raise your heart disease risk, weaken your bones, and increase your risk of early death (13).

Sodas and other sugar-sweetened drinks are also high in added sugar. This isnt ideal for people who have diabetes, since their bodies cant regulate blood sugar levels properly.

Having high blood sugar levels over a long period can damage your nerves, further damage your kidneys, and raise your risk of heart disease (14).

Instead of soda, choose a beverage thats low in sugar and phosphorus, such as water, unsweetened tea, or sparkling water infused with sliced fruits or vegetables.

Dark-colored sodas are high in added sugar and phosphorus, which can cause health problems if you have kidney disease and diabetes.

Generally, fruits are healthy and packed with vitamins and minerals. However, people with kidney disease and diabetes may need to limit their intake of certain fruits mainly those high in sugar and the mineral potassium.

If you have kidney disease, your body cant remove potassium properly, which can lead to increased blood potassium levels, also known as hyperkalemia. If left untreated, this condition can cause fatigue, muscle weakness, heart problems, and even death (15).

Fruits high in potassium include bananas, avocados, apricots, kiwifruit, and oranges.

For example, a standard avocado (201 grams) contains 975 mg of potassium, which is more than twice the potassium content of a medium banana (118 grams) and nearly half the advised daily potassium intake for people with kidney disease (16, 17).

Fortunately, there are plenty of healthy low potassium fruits you can add to your diet in moderation as long as you monitor your carb intake. Grapes, berries, pineapple, mango, and apples are a few examples.

High potassium fruits such as bananas and avocados arent ideal for those with kidney disease and diabetes. Instead, choose low potassium fruits such as grapes, berries, and pineapple, and eat them in moderation.

Dried fruits are made by removing water from fruit through various processes. This creates small, dense fruits rich in energy and nutrients.

Dried fruits arent ideal for people with kidney disease and diabetes because theyre high in sugar and minerals such as potassium.

In fact, just half a cup (65 grams) of dried apricots contains around 755 mg of potassium, which is roughly 38% of your daily potassium needs if you have kidney disease (18).

Also, dried fruits are high in fast-digesting sugar, which isnt ideal if you have diabetes.

Dried fruits contain concentrated amounts of potassium and sugar, which means they arent ideal for people who have kidney disease and diabetes.

In most cases, beans and lentils are considered healthy and convenient.

However, for people with kidney disease and diabetes, beans and lentils both canned and fresh are not ideal due to their relatively high phosphorus content. Canned versions are typically also high in sodium.

For example, 1 cup (185 grams) of canned lentils contains 633 mg of potassium and 309 mg of phosphorus. This is close to one-third of the daily advised amount for each of those nutrients for people with weak kidneys (19).

If you enjoy beans and lentils, you can still eat them in small amounts but not as a standard carbohydrate part of your meal.

If you choose canned beans and lentils, opt for a low sodium or no salt added version. Also, older research suggests that draining and rinsing canned foods can reduce their sodium content by as much as 3380%, depending on the product (20).

Most beans and lentils are high in phosphorus and potassium, which means theyre not ideal for people who have kidney disease and diabetes. If you choose to eat them, opt for a smaller portion and choose low sodium versions.

Packaged foods, instant meals, and fast food tend to be high in sodium, which is one reason they arent ideal for someone with kidney disease and diabetes.

Some examples of these foods are instant noodles, frozen pizza, frozen boxed meals, and other types of microwavable meals.

For example, just one slice (102 grams) of frozen pepperoni pizza contains 568 mg of sodium, more than one-quarter of the advised sodium intake if you have kidney disease, and doesnt provide significant amounts of beneficial nutrients (21).

These foods are also heavily processed and often high in refined carbs. This isnt ideal if you have diabetes, because refined carbs are digested quickly and tend to spike blood sugar levels (22).

Packaged foods, instant meals, and fast food are high in sodium and refined carbs but low in beneficial nutrients. Limit your intake of these foods if you have kidney disease and diabetes.

Avoid fruit juices and other sugar-sweetened beverages if you have kidney disease and diabetes.

These drinks tend to be high in added sugar that can cause rapid spikes in blood sugar. This is concerning because diabetes affects your bodys ability to absorb sugar properly, and prolonged high blood sugar levels can lead to various health complications (23, 24).

Plus, certain fruit juices are high in minerals such as potassium. For example, a single cup (240 mL) of orange juice contains around 443 mg of potassium (25).

Fruit juices such as orange juice are high in potassium and added sugar, so theyre not ideal for people with kidney disease and diabetes.

Various leafy green vegetables, such as spinach, chard, and beet greens, contain high amounts of nutrients like potassium.

Just 1 cup (3038 grams) of raw veggies contains 136290 mg of potassium (26, 27, 28).

Keep in mind that when these leafy veggies are cooked, they shrink to a significantly smaller size but still contain the same amount of potassium.

So, if you have kidney disease, its better to eat them raw, as youre likely to eat a smaller amount of them this way. That said, its still OK to eat them cooked, as long as you manage your portion sizes.

Spinach, beet greens, chard, and other leafy veggies are also high in oxalic acid, an organic compound that can form oxalates once bound to minerals such as calcium.

Oxalates may form kidney stones in susceptible people. Aside from being painful, kidney stones can further damage your kidneys and impair their functioning (29).

Various leafy green veggies, such as spinach, beet greens, and chard, are high in potassium and oxalic acid. Oxalic acid can increase your risk of developing kidney stones.

Snack foods such as chips, crackers, and pretzels are typically high in salt and refined carbs, which makes them unsuitable for those with kidney disease and diabetes.

Some snack foods, like potato chips, are also high in other minerals, such as potassium or phosphorus, either naturally or as a result of additives.

For example, one medium (57-gram) single-serving bag of potato chips contains 682 mg of potassium, 300 mg of sodium, and 87 mg of phosphorus (30).

Snack foods should be limited or avoided as part of any healthy diet, especially if you have health conditions such as kidney disease and diabetes. Instead, experiment with nutrient-dense diabetes-friendly snacks.

Snack foods such as chips, pretzels, and crackers are high in sodium and refined sugar and low in beneficial nutrients. Limit your intake of these foods.

Potatoes and sweet potatoes are high in potassium, which can be a concern for people with kidney disease, especially when the condition is in its later stages.

For example, a medium baked potato (156 grams) contains 610 mg of potassium, and a standard baked sweet potato (114 grams) contains 541 mg of potassium (31, 32).

However, potatoes and sweet potatoes can be soaked or leached to significantly reduce their potassium content.

In one study, boiling small, thin pieces of potatoes for at least 10 minutes reduced their potassium content by about 50% (33).

In another study, soaking potatoes after cooking them reduced the potassium content by as much as 70%, resulting in potassium levels suitable for people with kidney disease (34).

While these methods may lower the potassium content, potatoes and sweet potatoes are still high in carbs, so its a good idea to eat them in moderation if you have diabetes.

If you have kidney disease and diabetes, limit your intake of potatoes and sweet potatoes, as theyre high in potassium and carbs. However, boiling them can significantly reduce their potassium content.

If you have kidney disease and diabetes, its best to limit your intake of certain nutrients, including carbohydrates, sodium, potassium, and phosphorus.

Your dietary restrictions for kidney disease and diabetes depend on your stage of kidney disease. But limiting these nutrients can be helpful regardless, allowing you to better manage the conditions and reduce the likelihood of kidney disease worsening over time.

Make sure to speak with your healthcare provider and a renal dietitian for specialized recommendations based on your stage of kidney disease.

Link:
10 Foods to Avoid with Kidney Disease and Diabetes - Healthline

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