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Apr 19

Ask the Nutritionist: What Do I Eat to Reverse Insulin Resistance? – BradfordToday

Dear Readers,

This is a continuation from a question last week from Suzanne of East Gwillimbury. She wanted to know what is understood about treating coronavirus holistically. I directed her to a prior article, in which I explored the various holistic interventions to strengthen the immune system naturally, which can be found here.

To read last weeks answer, in which I share a successful holistic therapy physicians in China and New York have already documented, you can go here. I also shared the single biggest thing you can do to reduce your chance of mortality from COVID-19, according to the data we have to date: reduce your insulin resistance. In addition, I would like to direct readers to a wonderful free resource Dr. Mercola has set up with in depth info on what is understood about the Coronavirus, holistically speaking. Readers can find that here.

This week we will be exploring how to reduce insulin resistance by replacing some key foods and beverages you may be consuming. Doing this and getting a little nutrition education under your belt will help you prevent or reverse type II diabetes and metabolic syndrome - and tighten that belt a couple notches, too! Dont think these small actions cant have a big impact. Many disease states are precipitated by repeated overconsumption of the wrong foods that trigger a cascade of metabolic imbalances in the body. We can change that trajectory by changing the foods we eat. Its really quite amazing and simple! Lets take a closer look.

Initially, in response to that bowl of Sugar Ohs or that Big Sugar Slurp the body secretes insulin to pack away all that sugar for energy later. It first goes into our muscles and liver, but they can only hold a small amount. So the extra gets stored in our fat cells around our middle. Its stored quickly to protect us from sugar in the bloodstream, which is very dangerous over a certain threshold and causes tissue damage. This is the bodys intelligent way of protecting us from sugar damage while not letting any potential energy go to waste.

If the sugar and high glycemic carbs keep coming with regularity or if there is too much at once, the bodys insulin generating capacity kicks it up a notch. It excretes even more insulin to reduce blood sugar levels quickly, which causes blood sugar levels to drop quite low. We now need that stored energy, but unfortunately, we cant access it.

You see, insulin inhibits our bodys ability to access fat stores for energy. This is why people have such a hard time losing weight on a high carb diet. Sure, we can expedite this with exercise, but who feels like exercise when their blood sugar is low?

When blood sugar is low we typically feel it. Suddenly we have become hangry (hungry-angry) and are roaming around snarling at everyone in our way, hunting for a quick pick-me-up. Why doesnt our partner lift a finger to help around the house - are their hands broken? They seem to work for the remote/ cell phone just fine! And would it kill the kids to pick up after themselves for once and use some manners? And who in the world named your mother-in-law God? Does God know Shes been replaced? And why cant Patricia at work mind her own bloody business and stop trying to micromanage yours? And where is that ever-loving receipt for the dry cleaning? Nevermind the diet, we NEED a muffin/ donut/ ice cap/ biggie meal and we NEED IT NOW dammit! Where is the nearest drive through? And. We. Get. In. Our. Vehicles. And. Drive. In. This. State.

And that is my explanation for current divorce rates, ADD, the terrible teens, and road rage: its actually double-double-super-sized-caffeinated-bevy-and-carby-zero-nutrient-processed-junk-food-syndrome. Say that five times fast!

And changing our diets is therefore social justice work, people! It would do much to restore a happy home life, harmony on the roads, and savings in police and court budgets, all while reducing mortality from many diseases, giving us healthier bodies with greater energy, and helping us get many years of getting even with the kids when they have their own children! Its genius! Genius (holding my organic-celery-wielding-fist high for emphasis in a silent salute)! But I digress.

This state of hangry is perplexing because were eating more than we ever have before. In fact, portion sizes have about doubled since the 1950s. And yet were hungry! When it hits, we have often just eaten a meal (or a candy bar or a bag of woo hoos or drank a super-sized hip-whip-whatsit) an hour or two ago and gotten high off the sugar no less, but now we feel like we need a nap or are starving out of our minds! This is because the energy weve stored cant be released when insulin is present. And insulin is always around in the presence of excess sugar and carbs.

This is why we are so tired and wired. And this is why I firmly assert that obesity is actually a starvation state. Were eating and eating but not getting any energy from the food!

To make matters worse, when we get a blood test in this state we can be diagnosed as hypoglycemic (having low blood sugar), for which the mainstream medical prescription is to eat something sugary or carby to get our blood sugar back up. Do you see where this is headed? The prescription only signals more insulin to be released, which, in turn shuttles all that sugar to your waistline and keeps you hangry and initiates the cycle all over again!

Human beings have never in our history had such access to so many super tasty, high glycemic, processed, carb and sugar-laden foods. And our lifestyles have never been so sedentary. Our food supply has changed more in the past 70 years than in our entire evolutionary history.

Our bodies havent adapted. So when this excessive insulin is produced repeatedly and everything we eat goes to our waistline and our bodies cant use the fat theyve stored, we have to have a shut down mode. Our bodies signal the cells to stop accepting the insulin. When that happens and sugar continues to circulate in the bloodstream for too long, it inevitably damages the tissues, causing slow degradation that we dont always notice until we lose function.

And this is what we call insulin resistance or type II diabetes. It comes with a whole host of downstream health problems.

By this point our metabolic system is seriously tired and over-reactive. In addition we have often become depleted in several key nutrients that help regulate that system and were hooked on that sweet stuff that gives us a temporary lift. Our muscles are weak from the lack of nutrients and lack of exercise due to chronic low energy. And our blood sugar is all over the place.

The holistic solution is different than the medical model. Rather than trying force more sugar into the cells we focus on restricting carbohydrates of all kinds and fasting to reduce insulin and liberate the stored fat from the cells for energy. Once the body starts to burn fat for energy, it remembers how to do that and energy levels balance out, appetite drops, and the incessant cravings stop. Its truly miraculous to experience.

We just have to know what to eat and what to avoid. So lets tackle some of the biggest offenders and what you can replace them with to reduce blood sugar naturally!

Sugar - all kinds, even maple syrup, agave, and honey! Replace with monkfruit, stevia, xylitol, or erythritol for occasional sweets. I teach people how to replace sugars with healthier ones in my stop the sugar and healthy treats classes.

Artificial sweeteners - all of these can spike insulin just like sugar does, which is why so many people struggle with weight loss when frequently consuming them. Replace with the sweeteners above.

Soda - even those with artificial sweeteners. The one made with stevia is far better, or you can switch to homemade kombucha, which is an effervescent, fermented drink that helps put healthy bacteria in your gut for better digestion. I teach people how to make it in my kombucha and fun with fermenting classes.

Vegetable oils - canola, soy, margarine, crisco, sunflower, safflower, hydrogenated and trans fats. Replace these with organic coconut, olive, avocado, and macadamia nut oils or organic butter or ghee. Or use lard, tallow, goose grease, or other animal fat. These will help improve the lining of every cell in your body.

Processed foods. Replace anything that is heavily processed and comes from a factory with whole foods that come from an animal or a plant and are in their natural form!

Baked foods. Replace all but homemade ones. And bake with low carb flours like almond and coconut flour. We tend to think of baked foods as natural but even if they are made with the best whole grains they still often spike blood sugar!

Breads - all but low carb varieties. We tend to think of whole wheat bread as healthy but two pieces of whole wheat bread spike blood sugar more than a tablespoon of white sugar or a snickers bar. And wheat is not an optimal food for many reasons.

High carbohydrate snack foods like chips, sweetened peanut butter, popcorn, candied nuts, corn chips, or others. Sure, nuts with honey on them look natural, but that honey is usually high fructose corn syrup and theyre fried in vegetable oils. For snacks reach for natural or salted nuts and seeds or unsweetened yogurt and a bit of fruit or homemade grain free granola or fresh veggies and dip or snacks with almond and coconut flours. I teach many great ones in my healthy treats class.

Potatoes and starchy tubers. If you are insulin resistant or overweight you want to limit these to a very small amount once in a while, as they are high in carbs that spike insulin.

Processed meats. Use natural meats or canned or smoked seafood instead of hyper processed deli cuts. The exception to this is quality cured or smoked meats. Read a more in depth analysis of this here.

Replacing these foods for the healthier substitutes will go a long way to helping you reduce your blood sugar naturally and prevent or stop the progress of insulin resistance. To learn how to optimize your health and potentially reverse insulin resistance completely, you can contact me to work together one on one. I also offer an email newsletter full of health news if youd like to sign up to receive it, and during COVID-19 I will be offering a variety of reduced-fee cooking and nutrition classes online. All of this can be accessed through my website at hopenotdope.ca.

Thank you again for your query, Suzanne. As always, readers are encouraged to ask their nutrition questions via the email below.

Namaste!

Nonie Nutritionista

Nonie De Long is a registered orthomolecular nutritionist with a clinic in Bradford West Gwillimbury, where she offers holistic, integrative health care for physical and mental health issues. Check out her website here.

Do you have a question about health and wellness? Email nonienutritionista@gmail.com

Information in this article is intended for educational purposes only and should not be misconstrued as medical advice, for which you should see a licensed medical practitioner.

Read the original post:
Ask the Nutritionist: What Do I Eat to Reverse Insulin Resistance? - BradfordToday


Apr 18

Want to lose weight at home? Theres one thing thats just GOT to go from your lockdown diet – T3

Lockdown weight gain is perhaps inevitable, and not necessarily the end of the world. But if you want to stave it off and even lose weight, we have one great tip. Its blindingly obvious but you may not have properly considered it yet.

We are a month into lockdown now and for many people, not putting on weight in isolation has become a big issue. Even with so many free apps, fitness videos and extended trials, the motivation to get fit at home has subsided by now and we are struggling to keep the girth-expansion of our torso at bay. Want to know how to lose weight at home without excessive exercising? It's easier than you think.

Let's get one thing out of the way right at the beginning: the best way to lose weight is not to exercise more, but to eat less. Especially now that we have to stay indoors almost all the time, eating the same amount of food as we used to will result in us putting on weight. Cutting back on calories a bit could help you in your weight loss battle significantly. No news there.

There is one item in a lot of people's diet that could be easily cut and would result in losing weight faster. Yet, if Google Trends is anything to go by, everyone seem to be having more of this particular thing, now that we are in full lockdown. You guessed it: the culprit is alcohol. No one needs a lecture about why alcohol is bad for your health but I think a lot of you don't realise how consuming alcohol effects your diet and your weight loss. Or your weight gain, more accurately.

There are a lot of misconceptions about alcohol and as I mentioned above, I'm not here to lecture anyone about just how bad it is to consume alcoholic beverages. Sure, some types of alcohols contain certain micronutrients (like minerals) that can be beneficial for health, but this doesn't outweigh the negative effects of these drinks.

One very important thing to realise about alcohol is that it is basically pure carbohydrate. Carbs are one of the three main macronutrients your body needs to function; the other two are lipids (fats) and protein. This doesn't mean your body needs alcohol to function, on the contrary. Drinking alcohol adds nothing to your diet, alcohol calories are just 'empty calories'.

Just how many calories, though? There are a few options that are considered 'low-calorie' drinks, like vodka and diet coke. Although diet coke can be considered free of calories (still pretty bad in every way) a double shot (50 ml) of vodka contains over 100 calories. You would have to run 10 minutes to burn off those calories and that is just one drink.

How about beer? A small bottle (12 oz/355 ml) of Goose Island IPA is 208 calories, twice as much as what's in a double shot vodka plus diet coke combo. And whoever has only one small bottle of beer when they drink? That's right, no one.

Maybe wine? A bottle (750 ml) of Cabernet Sauvignon is just under 600 calories, meaning that two medium glasses (approx. 175 ml) contain around 250-300 calories.

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The best idea, of course, is to keep your alcohol consumption to the minimum. As I mentioned in the 'how to lose weight at home' article, being mindful about your diet and food/drink intake can help. Before you pour yourself another drink, ask yourself: do I want another drink? Am I bored? Is there another task I'm putting off by drinking?

Admittedly, on some occasions, especially during social gatherings, it is pretty challenging to get out of drinking at least some alcohol. When everyone is having beers and wines around you, the social pressure on you to have one too could be immense. Even in these cases, there are ways to reduce consumption.

If you are a wine drinker, have a soda spritzer instead of just a glass of wine. You would still get the sensation of having a wine in a wine glass, but you also drink plenty of water, which dilutes the alcohol and makes it easier for your body to digest it more efficiantly.

If you are more of a beer drinker, see if there are any low calorie/alcohol-free beers in stock. A bottle of alcohol-free Holstein is only 8 calories (!) and there are plenty of low-cal options out there, especially if you live in the US.

And in any case, if you drink a glass of water after you had a drink, your stomach will fill up sooner and you will feel fuller sooner, making you less likely to drink too much alcohol. It also helps with hangovers, too.

Read this article:
Want to lose weight at home? Theres one thing thats just GOT to go from your lockdown diet - T3


Apr 18

Power-to-weight ratio: check out our expert guide to this important fitness measure – road.cc

If youve ever read any books about professional cycling, youll probably have read about power-to-weight ratio: riders at the peak of their abilities killing themselves on a benchmark climb to ascertain the magic figure. And if youve spent any time sweating indoors with any of the current crop of training apps you may have come across it there too. So whats it all about? And as a non-professional rider, how important is it? Read on to find out and you can watch us demonstrate what it means in the real world in our video below too.

Its not a clever name or anything: its literally just the ratio of your power to your bodyweight. Its normally expressed in watts per kilogram (W/kg). At this point someone will normally point out in a nasal voice that the kilogram is a unit of mass, not of weight, but unless youre doing some of your training on Earth and some on the moon, thats not likely to be an issue, since gravity is a constant, near as dammit. Those people need to take a long, hard look at themselves. But I digress.

Your weight is, well, your weight. And the figure you use for your power output in watts is generally your functional threshold power, of FTP. Thats the power you can nominally put out for a whole hour. Most of the indoor training apps currently available will have some kind of FTP test for you to complete so you can assign yourself a number; its generally not much fun finding out, but its not complicated.

Well, youll need a pair of bathroom scales, but you likely already have them. And then youll need a bike thing that measures power. That might be a power meter on your bikeor it might be an indoor trainer that can give you a repeatable number. Then you just get the one number and divide it by the other one. Easy!

Well, higher is better.Im a pretty big rider at 92kg, and my FTP is around 315W, giving me a power-to-weight ratio of about 3.4W/kg. Thats fairly average.Im a good enough rider to make it off the bottom rung of the racing ladder into the third cats, but Im not exactly pulling up any trees there. Its accepted Tour de France lore that to be in with a shout of winning the race you need to have a power-to-weight ratio approaching 6.5W/kg. So a pro rider who weighs 65kg would need to be capable of putting out over 420W for an hour. Yikes!

Obviously none of us are going to win a Grand Tour, but that doesnt mean that your power-to-weight ratio is a meaningless metric. In short: yes, it matters. It matters most when youre going uphill, and the steeper a climb, the more its about your power-to-weight, which is why its so important in a Grand Tour: thats where the race is usually decided. And it matters most there because youre moving slowly.

If youre riding a bike then youre working all the time against certain forces that will slow you down. Theres mechanical friction: the rolling resistance of the tyres on the road, the bearings in the hubs and pedals, friction losses between cleat and pedal, that sort of thing. Then theres wind resistance, as you push the air out of the way as you move through it. And if youre riding uphill, youre also working against gravity.

Theres a clever tool herewhere you can input numbers for all the variables* and get an idea of how many watts would be required to ride at a given speed. By working up a couple of scenarios you can see how these different forces come into play.

First, lets assume Im riding along on the flat, on a still day, at a reasonable speed, say 35km/h. For a 92kg rider on the hoods, the calculation suggests that about 278W of input is required to keep going at that speed. Were assuming youre on your own here, as drafting another rider makes an enormous difference; we wont go into that here!

Of that 278W, by far the biggest component is air resistance at 225W four fifths of the total. Thats because cyclists arent particularly aerodynamic, and air resistance increases in a cubic relationship with velocity: if you go twice as fast, theres eight times as much air resistance. Thats why time triallists spend so much time obsessing over their bikes and riding position. It really matters to be aero when youre going quick.

Secondly, lets pretend Im grinding up a 12% hill at 8km/h. Thats also going to require me to put out 278W of power, but a lot has happened to the mix. Air resistance is almost negligible at less than 3W, but the work Im doing against gravity to climb the hill is 260W, 93% of the total. When Im on a steep hill, moving slowly, its basically all about me working against gravity. On a steep climb, its pretty close to being a direct relationship between the power from my legs and my speed up the climb.

Its interesting to see how weight affects the speed of riders of different weights on the flat, and on climbs.

Take, for example, Liam and I. Liams a svelte 63kg and Im almost half as much again. His FTP is lower than mine at 298W, but because hes a lot lighter his power-to-weight is much higher at over 4.7W/kg, and he generally smokes me on the hills.

On the flat, all other things being equal, that 298W would mean that Liam was rolling along at around 36.5km/h. For my 315W Id be able to manage nearly 37km/h, because on the flat its more to do with your absolute power than power-to weight. So even though my W/kg number is lower, I could theoretically go a bit faster. If I managed to gap him, I might be able to pull away.

However, on our 12% climb Im dead in the water: my 315W buys me about 9km/h, and Liams up at nearly 12km/h, over 30% faster than me. The climbs are where it matters, and the steeper they are, the more its about power-to-weight.

If you want to go faster, then there are two things you can do. You can put out more power, or you can reduce the amount of mass thats working against gravity, either by losing weight or spunking a huge wad of cash on a really, really light bike. Its worth pointing out here that for mortals like us, your power-to-weight using your whole system weight you and the bike is sometimes more meaningful, because you can realistically save weight on your bike too. For professional riders, everyones on a UCI-limit 6.8kg bike (or near enough), so its not really a variable. If youre a hillclimber, and you can shed a couple of kilos by sawing bits off and drilling holes in things**, that can make a significant difference to your time up a climb.

For an average rider, though, most of the easy gains are with you, not the bike. You can make an effort to lose weight, and you can embark on a training programmeto increase the power you can put out. In reality those two things often go hand in hand: as you spend more time training, your weight often decreases. When I was originally training to race my weight dropped by around 10kg, and my FTP increased from about 280W to over 300W. Those kind of gains just arent available by swapping your wheels for a set of nicer ones. Not everyone has 10kg to shed, but theres usually something that could go

A final thought: your numbers can take you so far, and in some disciplines time trialling, individual track pursuits theyre very important, but a lot of the time its one factor in among many others. Pacing knowing how hard you can push for how long is vital in a range of situations.

Take a sportive;if youre fit enough to get round in three hours but you go off much too hard from the start and blow up spectacularly halfway, then it might take you four, or you might end up being sick in a hedge and never make it to the finish, not that Id know what that was like.

If youre in a crit race then it doesnt matter if your power-to-weight numbers are the highest of the whole field if youre in 20th place coming out of the final bend for the sprint: youre not going to cross the line first. Racecraft and tactics are a huge part of doing well in that discipline. Then theres nutrition, and your technique, and conditioning, and peaking at the right time... The list goes on. Power-to-weight is a useful thing to know, but its not the be-all and end-all of riding your bike.

*The figures I used were:

Frontal area A: 0.4 and coefficient of drag Cd: 1 (from https://www.cyclingpowerlab.com/CyclingAerodynamics.aspx)

Coefficient of rolling resistance Crr 0.005 and air density Rho 1.22601 (both default figures)

**This is not recommended

Read more:
Power-to-weight ratio: check out our expert guide to this important fitness measure - road.cc


Apr 18

Dance, fitness instructors help students adapt their homes to keep moving in quarantine – WHYY

It keeps me motivated

Virtual lessons arent only for competitive athletes. Professional fitness instructors, like Cardi Davis, offer virtual lessons for recreational students. The part-time personal trainer for the Hockessin Athletic Club teaches online from her 2-year-old sons bedroom which she jokes is the least cluttered room in her house.

Davis, who teaches everyone from women who want to lose baby weight to people with disabilities, even started The No Way Challenge, which will reward three students with prizes if they dont gain weight over a six-week period.

It encourages them to still eat clean and do other workouts when theyre not meeting with me, she said. I hear people say, Ive already gained 10 pounds and cant stop eating because Im home all day.

Her student Chimere McLean was taking fitness classes to prepare for her first Spartan Race in May. While the event might be canceled or postponed, McLean still wants to stay in shape and the Zoom classes offer one-on-one feedback that a DVD or YouTube video doesnt.

She challenges me. If I know shes watching, I put in a little more effort, she said with a laugh. If its just me I go, Oh my gosh, Im so tired. But she wont let you quit. So, it keeps me motivated, and I can ask her questions if Im doing it right.

Davis colleague Dina Saitis has moved her living room coffee table and chairs to teach fitness classes.

Saitis has found the silver lining of quarantine: being able to pick up new students in California and Florida, thanks to Zoom. While most students dont have weights at home, theyre able to do bodyweight exercises and high-intensity interval training.

It is an antidepressant. Exercise is your way to keep away the demons, Saitis said. Its also important to stay as healthy as possible and keep your immune system in top running condition, especially in this climate.

Zoom classes are also beneficial to those who cant normally take in-person lessons, yoga student and teacher Tori Dennis added.

Whats cool about the online space is were all working from home, so maybe our schedules are more flexible, so it gives people who dont always have the time to get to a studio to experience it, she said. And people who cant afford it, too. Some people are doing donation-based classes or classes that are only $5, so if you cant afford to do a drop-in class, nows a good time.

Some teachers say theyre fortunate to have a steady income stream during this time. Fitness instructor Davis, who is a school physical education teacher full-time, said shes grateful for her regular job, which now takes place virtually. Her colleague Saitis, a full-time personal trainer, said shes able to offer her Zoom classes for free because her husband is still working, and shes able to receive unemployment benefits through the federal stimulus package.

However, many instructors depend on their teaching income.

Sarah Wnenchak, the owner of Truly Yoga in Newark, said the small income she makes on Zoom classes does not compare to her normal salary but that she wanted to continue teaching to help her students.

Before the pandemic, Wnenchaks studio held two to four classes a day, taught by herself and other instructors who work as private contractors. Now they only teach about two a day between them on Zoom. Wnenchak has applied for unemployment benefits as part of the federal stimulus package but is still waiting for approval.

I think its sad so many people have lost their opportunities, especially when it comes to the service industry, she said. When people [had] to be one-on-one or in groups and interactive [for work before, now] they have to think of creative ways to make money and continue on.

All of the 150 students at the First State Ballet Theatre have registered for Zoom classes. However, tuition for the virtual classes is cheaper than the normal rate.

The companys production of Romeo and Juliet has been canceled. So has its gala, its biggest fundraiser, which last year raised $25,000. The school has reduced its full-time faculty from 10 to six. Now, the school is exploring opportunities for community grants.

Its just not clear yet how deep the damage will go. All the arts rely on being together, so we just dont know what thats going to look like yet, Beatson said. A lot of dancers are freelancers, so they are hugely affected. Most of our company dancers have other jobs or theyre students and it just worked out their contracts ended in April. But for the dance community at large, its devastating.

Wnenchak said she is trying to stay focused on the fact quarantine wont be permanent. Her goal is not to make money, but to make sure her students are staying positive during this time.

Yoga helps you come back to a place of presence and acceptance. Not complacency, but a place of, I cant control whats going on, but I do have control of how I make my choices, how I react, she said. That affects our stress response, and if weve seen any information on how stress impacts our immune system and health, its the number one thing we need to look at.

Originally posted here:
Dance, fitness instructors help students adapt their homes to keep moving in quarantine - WHYY


Apr 17

The 4 Intermittent Fasting Methods We Know Actually Work – Sporteluxe

Intermittent fasting has fast become a super popular health trend. The diet is said to cause weight loss, improve metabolic health, and perhaps even extend lifespan and heart health. Several methods of this eating pattern exist. Every method can be effective, but figuring out which one works best depends on the individual. According to the Harvard Health Blog, as a weight-loss method has been around in various forms for ages but it was highly popularized in 2012 by BBC broadcast journalist Dr. Michael Mosleys TV documentaryEat Fast, Live Longerand bookThe Fast Diet, followed by journalist Kate Harrisons bookThe 5:2 Dietbased on her own experience, and subsequently by Dr. Jason Fungs 2016 bestsellerThe Obesity Code. IF generated a steady positive buzz as anecdotes of its effectiveness proliferated.

According to the Harvard Health Blog, The food we eat is broken down by enzymes in our gut and eventually ends up as molecules in our bloodstream. Carbohydrates, particularly sugars and refined grains (think white flours and rice), are quickly broken down into sugar, which our cells use for energy. If our cells dont use it all, we store it in our fat cells as, well, fat. But sugar can only enter our cells with insulin, a hormone made in the pancreas. Insulin brings the sugar into the fat cells and keeps it there.

Basically as long as we do not snack, our levels of insulin go down and our fat cells release, and we burn this off as energy. You can go this often enough and for long enough that you burn off all of your fat. Please keep reading to find out how to do intermittent fasting.

Image: Gardie Design & Social Media Marketing via Unsplash

According to Healthline, the 16/8 methodinvolves fasting every day for 1416 hours and restricting your daily eating window to 810 hours.mWithin the eating window, you can fit in two, three, or more meals. Doing this method of fasting can actually be as simple as not eating anything after dinner and skipping breakfast. You can drink water,coffee, and other zero-calorie beverages during the fast, which can help reduce feelings of hunger. Its very important to primarily eat healthy foods during your eating window. This method wont work if you eat lots of junk food or an excessive number of calories. Is this how to do intermittent fasting? Maybe this method is for you.

The5:2 dietinvolves eating normally 5 days of the week while restricting your calorie intake to 500600 for 2 days of the week. This diet is also called the Fast Diet and was popularized by British journalist Michael Mosley. For example, you might eat normally every day of the week except Mondays and Thursdays. For those two days, you eat 2 small meals of 250 calories each for women and 300 calories each for men.

Eat Stop Eat involves a 24-hour fast once or twice per week. This method was popularized by fitness expert Brad Pilon and has been quite popular for a few years. By fasting from dinner one day to dinner the next day, this amounts to a full 24-hour fast. For example, if you finish dinner at 7 p.m. Monday and dont eat until dinner at 7 p.m. the next day, youve completed a full 24-hour fast. You can also fast from breakfast to breakfast or lunch to lunch the end result is the same. Water, coffee, and other zero-calorie beverages are allowed during the fast, but no solid foods are permitted.

If youre doing this to lose weight, its very important that you eat normally during the eating periods. In other words, you should eat the same amount of food as if you hadnt been fasting at all. The potential downside of this method is that a full 24-hour fast may be fairly difficult for many people. However, you dont need to go all-in right away. Its fine to start with 1416 hours, then move upward from there.

In alternate-day fasting, you fast every other day. There are several different versions of this method. Some of them allow about 500 calories during the fasting days. Many of the test-tube studies showing the health benefits of intermittent fasting used some version of this method. A full fast every other day can seem rather extreme, so its not recommended for beginners.

Read more here:
The 4 Intermittent Fasting Methods We Know Actually Work - Sporteluxe


Apr 17

Cauliflower Rice: Calories and Nutrition Facts – Healthline

If you buy something through a link on this page, we may earn a small commission. How this works.

Cauliflower rice is a popular low carb substitute for rice thats made by shredding or grating fresh cauliflower.

The resulting product not only packs vitamins and minerals but also has the look and feel of rice at a fraction of the calories and carbs. It can be eaten raw or cooked.

This article tells you everything you need to know about cauliflower rice, including its nutrition facts and how to make it.

At 25 calories per cup (107 grams) both raw and cooked cauliflower rice provides just 1020% of the calories youd expect from the same quantity of cooked rice. Its also particularly hydrating, as water comprises over 90% of its weight (1, 2, 3).

Research links low calorie, water-dense foods like cauliflower to weight loss, as they may reduce hunger and boost feelings of fullness. Both of these factors may reduce your calorie intake (4).

In addition, cauliflower rice is low in carbs. It provides only 3 grams of net carbs per cup (107 grams) 18 times fewer carbs than the same quantity of rice (1, 2, 3).

The term net carbs measures the number of carbs your body ends up digesting. Its calculated by subtracting a foods grams of fiber from its total carbs.

While carbs are one of your bodys primary sources of energy, many people follow low carb diets like the ketogenic diet to try to lose weight. As such, cauliflower rice could be particularly helpful for people looking to slash their carb intake.

Compared with regular rice, cauliflower rice is especially low in calories and carbs. This makes it a popular choice for people trying to lose weight or watch their carb intake.

Cauliflower rice is rich in nutrients and beneficial plant compounds. One raw cup (107 grams) contains (2):

The fiber in cauliflower rice helps feed the healthy bacteria in your gut, reducing inflammation and promoting digestive health (5).

Studies link fiber-rich veggies like cauliflower to a lower risk of illnesses, such as type 2 diabetes, cancer, and heart disease. Fiber also promotes feelings of fullness, which may aid weight loss (4, 6, 7).

In addition, cauliflower is one of the best plant sources of choline a nutrient crucial for your heart, liver, brain, and nervous system (8).

Moreover, like other cruciferous vegetables, its rich in glucosinolate and isothiocyanate antioxidants, which fight inflammation and may even slow cancer cell growth (9, 10, 11, 12).

Its other antioxidants, including vitamin C, flavonoids, and carotenoids, may reduce your risk of illnesses like heart disease (9, 13, 14, 15).

Cauliflower rice is a good source of fiber, choline, and various antioxidants. Its particularly rich in vitamin C.

Cauliflower rice is easy to make.

Start by washing and drying a head of cauliflower thoroughly before removing the greens. Then cut the head into four large chunks and grate each of them individually with a box grater.

The medium-sized holes commonly used to grate cheese tend to yield pieces that best imitate the texture of cooked rice.

Alternatively, you can use the grater attachment on a food processor, or the pulse setting on a high-speed blender to shred your cauliflower more quickly. Just keep in mind that these techniques may make a final product thats slightly less fluffy.

Once shredded, remove excess moisture from the rice by pressing it into an absorbent dishtowel or large paper towel. This helps prevent sogginess.

Cauliflower rice is best eaten fresh. While it can be refrigerated for up to 5 days, it may develop an unpleasant sulfur smell.

Cooking and freezing it immediately can limit this odor. Cauliflower rice can be safely frozen for up to 12 months (16).

Cauliflower rice makes a versatile addition to many dishes.

You can eat it raw or saut it in a large skillet. To do so, heat a small amount of oil over medium heat, add the cauliflower rice and spices of your choice, and cover with a lid. You dont need to add water, as this veggie is already water rich.

Cook for 58 minutes, stirring occasionally, until the grains become slightly tender.

Cauliflower rice is an excellent substitute for rice and other grains in dishes like fried rice, risotto, tabouleh, rice salad, stuffed vegetables, sushi, rice fritters, and stir-fries. You can also add it to burrito bowls, soups, and casseroles.

For a unique twist, try adding cauliflower rice to smoothies or use it to make porridge or pizza crust.

To make cauliflower rice, simply grate or shred raw cauliflower with a grater or food processor. Though its best eaten fresh, you can also refrigerate or freeze it. It makes a great alternative to rice and other grains in a variety of dishes.

Store-bought cauliflower rice is a quick substitute for the homemade version. Its particularly convenient when youre in a rush or when fresh cauliflower isnt available.

Keep in mind that fresh vegetables start losing some of their nutrient content once cut. Hence, fresh cauliflower rice likely packs slightly more nutrients than store-bought versions (17).

Freezing may limit these nutrient losses though the overall difference between refrigerated and frozen versions is probably negligible (18).

Keep in mind that store-bought versions may vary slightly in taste and texture compared with homemade cauliflower rice.

Shop for cauliflower rice online.

Store-bought cauliflower rice may save you a bit of time in the kitchen. Although frozen varieties may retain slightly more nutrients than refrigerated versions, both options are generally just as nutritious as homemade versions.

Cauliflower rice is a nutritious alternative to rice thats low in calories and carbs.

It may even provide a number of benefits, such as boosting weight loss, fighting inflammation, and even protecting against certain illnesses. Whats more, its simple to make and can be eaten raw or cooked.

The next time youre thinking about cooking rice, consider grating whole cauliflower instead.

Read more here:
Cauliflower Rice: Calories and Nutrition Facts - Healthline


Apr 17

Those pounds you gain in isolation may be a risk, even if you lose it later – The Advocate

We've all heard of the freshman 15. You know, those extra pounds freshman gain in their first few months in college.

Now there's lots of talk about the COVID-19, a reference to the weight people are packing on as they isolate at home to help reduce the spread of the coronavirus.

Lots of people have given themselves permission to gain a few pounds during this stressful time because they know they will take it off when the new normal returns.

But allowing your weight to fluctuate, even temporarily, may negatively impact your health long term, according to experts at LSU's Pennington Biomedical Research Center.

In a new federally funded study, Pennington's researchers will delve into the metabolic consequences of short-term weight gain.

The idea is to understand and better inform an individual about what happens to their body during changes in weight, said Dr. Ursula White, assistant professor and primary investigator for the study. Well be looking at how changes in the fat tissue during weight gain can influence health outcomes in the future.

Putting on 10 pounds during a stressful time, even if a person sheds the weight quickly, can have unintended consequences.

Youve potentially changed your physiology in a way that you dont understand," White said. You may have made your body less sensitive to insulin or increased your risk of heart disease.

Although most people look at fat as just an energy reservoir the place where excess calories are stored fat has a lot of other functions, White said. Fat affects a persons entire metabolism and influences everything from appetite and immune systems to blood clotting and hormone levels.

There have been some studies about what happens when a person gains weight, White said, but no one has studied what happens to the functions of fat, aside from the changes in mass.

The National Institute of Diabetes and Digestive and Kidney Diseases of the National Institutes of Health is funding the five-year study. White said she expects participants will start to be recruited for the study this year.

More here:
Those pounds you gain in isolation may be a risk, even if you lose it later - The Advocate


Apr 17

Revamping His Nutrition and Running Daily Helped This Man Lose 119 Pounds – Yahoo Lifestyle

Photo credit: Courtesy Mark Johnson

From Men's Health

Name: Mark JohnsonAge: 48Occupation: Designated Supervisor of Locomotive EngineersHometown: Davenport, Iowa

Start Weight: 286 poundsEnd Weight: 167 poundsTime Running: 10 months

On July 21, 2019, I went to a training coach. At the time, I weighed 286 pounds, and my manager at the Canadian Pacific Railway recommended I go there to learn healthy habits.

I was the walking dead. I struggled to breathe when I walked. I had tried going to the gym, but I wasnt having success. My diet at the time was fast food and heavy meals at restaurants.

As I told the coach this, he and I both knew I had to make immediate changes. I told the coach that I enjoyed runninghe liked that answer, because he said runners are dedicated to their goals. I knew that if he was going to help me, I had to want it. And if I wanted it, I had to follow the plan 100 percent.

Nutrition was easily the biggest part of my weight-loss journey. I learned how to read food labels, and I made sure to keep my fats, sodium, and added sugars down. I switched to eating a serving of lean protein and a complex carbohydrate roughly every four hours. The protein and carb had to have fewer than three grams of fat, no more than 85 mg of sodium per serving, and very little added sugar.

Meal-prepping was also part of my education. Its crucial to keep me from going out to eat or grabbing a comfort food. Once I completed it for the week, the rest of the week was easy, especially when I work long hours and travel. Plus, as I tried new foods, the meals I made tasted better and better.

Seeing the scale go down each Monday at my weekly weigh-ina requirement from my trainer to hold me accountablewas super motivating, and it helped me to keep up with my plan.

While I was eating better, I was also moving my body more. I picked running because of the mental challenge it provided, in addition to the physical. I had run previously between 2014 and 16, so I knew I shouldnt go go out fast. I could barely walk at the time, so I started by walking on the treadmill. I remember celebrating going 3.2 mph.

Story continues

But each week, I upped the speed and went a little further. Id have the TV on while I ran, and during commercial breaks, Id play with the speed and incline before returning to my comfortable setting when the program returned. When I started jogging at 4.5 mph, I knew I would never stop. By Christmas, I had lost 93 pounds.

Now, I go outside early in the mornings for runs. What I love about this sport is it doesnt require others to go for a run. You dont have to be the fastest or go the furthestyou just have to find a pace that youre comfortable with and go.

Running and improved nutrition went hand-in-hand for me. The more I improved my diet, the more weight Id lose and better fueled Id be for my runs. The more I ran, the more I wanted to fuel my runs better and lose weight.

This has all led to me getting down to 167 poundstwo pounds off of my goal weight of 165. Ive gone from barely walking to being able to run 8- to 11-minute miles. Ive gone from a size 48/50 pants to a 32. All of this in less than a year.

If others wanted to go on a similar journey, I have a few pieces of advice. First, find someone to hold you accountable. For me, it was my coach, who checked in with me and made sure I was staying honest.

Also, nutrition and exercise need to be part of your plan. There are many ways to tackle nutrition, so find the plan that works for you. Then add at least 60 minutes of exercise everyday. The key is getting yourself out there.

Finally, make the change for yourself, not because others want you to change. If you want it you will achieve it, and the more you do it, the easier it gets.

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Here is the original post:
Revamping His Nutrition and Running Daily Helped This Man Lose 119 Pounds - Yahoo Lifestyle


Apr 17

Hoka One One Will Donate Thousands of Sneakers to Healthcare Workers – POPSUGAR

Healthcare workers are on their feet for extended periods of time tending to others. Two podiatrists based in New York told Prevention.com that the best shoes for these medical professionals are typically clogs or running shoes.

Now, running gear brand Hoka One One, owned by Deckers Brands, is donating 5,000 pairs of cushioned performance sneakers to healthcare workers on the front lines of the COVID-19 pandemic as part of its Front Line Give Back Program. The nationwide retailers that sell Hoka shoes will be the ones to directly hand out these products to doctors, nurses, and other healthcare workers in their communities, according to a press release. To start, JackRabbit will supply over 400 pairs to two impacted hospitals in the New York and New Jersey area.

A Hoka One One spokesperson confirmed that the brand is letting its local retailers choose how they're distributing the sneakers in their respective communities, so there isn't a designated place where hospitals can request donations at this time. There will be a range of styles donated depending on what each retail partner has in stock.

"Right now, front line medical workers are faced with a tremendous battle, and we are here to support them however we can," Wendy Yang, President of Hoka One One, said in a statement. "Their job is to save lives, which makes manufacturing and selling footwear seem trivial by comparison, but we hope by donating these shoes we can help provide some assistance and relief during this incredibly strenuous and demanding time."

Hoka One One isn't the only brand trying to make those long and intense shifts a little easier. Crocs, for instance, is offering healthcare workers free shoes through its COVID-19: "A Free Pair for Healthcare" program. Stay safe out there!

Image Source: Courtesy of Hoka One One

Continued here:
Hoka One One Will Donate Thousands of Sneakers to Healthcare Workers - POPSUGAR


Apr 17

Coping with fake sports, athletic movies and endless commercials – crescentcitysports.com

The impromptu NBA HORSE Challenge has been one of the fillers for normal sports competition during the COVID-19 pandemic.

One of the most popular phrases of the day is fake news.

The term has been used appropriately, applied properly, overused and abused on many fronts when it comes to substantive information and complete misinformation disseminated to the masses through social media, television, radio, and e-mail.

The beauty of the world of sports is the drama, the unfolding of great games and great stories which create a diversion for many in the drama and difficulty of daily life.

That is what we are sorely lacking, missing more and more on a daily basis.

Everyone is doing their level best to fill the massive gaps lacking in our sports lives and in life, in general. To all, props and commendation for your efforts.

We continue to do the same with features on a daily basis and with accurate information and occasional breaking stories here at Crescent City Sports and will continue to do so.

I dont know about you but I have quickly, rapidly, make that instantly grown tired, gotten over and have even totally ignored the ridiculous brackets pertaining to comparisons and fake competitions that people have come up with, locally and nationally.

Being at home regularly has been all about watching a ton of television.

The concept of virtual competition through the interaction of video games is understandable and perhaps fun for many. Somehow, it escaped me.

Watching athletes operate remote control devices to get cartoon-like figures to react and perform doesnt do it for me.

From Magnovox to Atari to Game Boy, from Coleco to Bally to Sega, from Nintendo to Playstation to Xbox, the home units and remote concepts of playing sports games captured our son for a period of time but somehow missed me, which may explain my view of these airings on television.

The HORSE competitions have been a bit more enjoyable, since they are actually occurring with the genuine athletes taking, making and missing real shots.

With too much time on my hands, I have taken in all of my favorite sports movies continuously, including good ones, average ones and even those which were less than stellar.

Just in the last three weeks, we have caught part of or watched all of:

A League of Their Own, The Babe, The Bad News Bears franchise, Bend it Like Beckham, The Blind Side, Blue Chips, Bull Durham, Caddyshack, Cinderella Man, Dodgeball, Field of Dreams, The Fighter, For the Love of the Game, Friday Night Lights, Hoop Dreams, Hoosiers, Invincible, The Jackie Robinson Story, Jerry MaGuire, The Karate Kid catalog, The Legend of Bagger Vance, The Major League trilogy and Million Dollar Baby.

Then, there were Miracle, Moneyball, The Natural, North Dallas Forty, Pride of the Yankees, Raging Bull, Remember the Titans, Replacements, Rocky movies galore, The Rookie, The Sandlot (skip the sequel), Seabiscuit, Slap Shot, Space Jam, Talledega Nights, Tin Cup and White Men Cant Jump. It has gotten to the point of basically being able to recite most lines in most of the flicks.

Then, there are the sports-centric commercials which have caught my eye.

I am not an ancient relic but I can vividly remember one of my childhood heroes, Joe Namath, hawking panty hose and Joe Greenes memorable Coca-Cola spot where he gifts a young boy with his Steelers jersey since I was a huge fan of the Steelers and of Greene.

Who knew that a popular undergarment brand bears the name of a major league pitcher who won 288 games and underwent a surgery which revolutionized the modern science and medicine for pitchers and professional athletes? I wonder how Tommy John feels about the new product?

Who knew that the fountain of youth, in a manner of speaking, was available to you through a supplement that would not allow to experience a big hurt as you age, thanks to a former American League Most Valuable Player and batting champion? Frank Thomas is still in the public eye.

Who honestly knew that Peyton Manning hawked more products than you could possibly count? You likely knew that already.

Who knew that the insurance company I have utilized for many years has the seal of approval from Aaron Rodgers and CP3? Who knew there was a guy claiming to be Chris Paul in some of those spots?

Who knew that you can lose weight like Dan Marino with Nutrisystem?

Who knew that a prominent left-handed swinging golfer could utilize a drug to handle psoriatic arthritis? I am glad that Phil Mickelson can overcome and continue to play, whenever golf resumes.

My guess is that when this all ends and life resumes on a part-time to somewhat regular basis, we will get away from the television ritual, outside of watching real games. The video game craze will calm. The desperate attempt at creating somewhat creative to meaningless information will cease as we have a new lease on life. I am counting the days to the end of this malaise!

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Coping with fake sports, athletic movies and endless commercials - crescentcitysports.com



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