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Here’s Exactly What to Eat Before and After Every Type of Workout – Real Simple

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Here's Exactly What to Eat Before and After Every Type of Workout

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October 20th, 2019 at 9:22 am

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Why Thailand is putting its Buddhist monks on a diet – CNN

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Behind the gates of Wat Yannawa temple, barefoot monks emerge, their saffron robes a pop of color in the early morning light. From the youngest to the oldest, they do this same routine every day: collect alms, or offerings, from the Buddhist faithful.

In metal pails that sway near their hips as they walk, they collect food, drinks and the occasional cash donation for the temple. They pray with the person who offers it, and then return home to prepare the meal with what they've been given.

More than 90% of Thailand's population follows Buddhism and the monks here are held in high regard, but there is growing concern about their health: Thailand's monks are gaining too much weight.

Thailand's National Health Commission Office says there are nearly 349,000 monks in Thailand, and almost half are considered overweight or obese.

There are several factors, but it largely centers around the morning routine -- and the changing nature of the offerings placed into the monk's pails.

The monks aren't able to control their own diet -- it's at the mercy of the offerings they receive each morning. Traditionally, those alms are calorie-rich foods, either processed or homemade -- with the Buddhist faithful wanting to offer something of high value and taste.

The monks are also forbidden from eating anything after 12 p.m., having only one or two meals a day between the hours of 6 a.m. and noon.

This means it's hard for monks to change their diet.

Professor Jongjit Angkatavanich, a pharmacist, dietician, and nutritionist who has been studying the health of Thailand's monks for the past eight years, describes the situation as a "ticking time bomb."

"When we look at the obesity rate, it's kind of like the first landmark that we used as an indicator," Jongjit said.

The monks are experiencing conditions such as diabetes, high blood pressure, eye issues and osteoarthritis in knees, but they know very little about them.

For example, one of the most shocking things Jongjit has seen is monks with amputated toes and feet because of diabetes, but the monks had no knowledge of the condition -- many had never even heard of diabetes.

A taste for soda

Obesity rates among Thailand's monks are higher than the wider population -- 48% of them are obese compared to 39% of the Thai male population, according to Jongjit's research. While people might think the monks are simply eating more, Jongjit said that isn't the case. The monks consume 150 less calories than Thai men.

So what's happening to Thailand's monks?

"After midday, they have to rely on a drink or beverage," Jongjit explained. "It has changed over time, from the ancient time -- right now, it is a soda, a soft drink, a sweetened beverage."

What's more, she said, is the monks often consume the sugary drinks on an empty stomach. "The sugar in the liquid is absorbed faster," she said. "It means the effect or consequence of the added sugar is even worse for a monk."

To complicate matters even further, the monks aren't supposed to exercise -- it's considered vain. Navigating those restrictions is an important part of the long-term solution.

Somdet Phra Mahathirajarn is the Abbot of Yannawa temple -- its highest-ranking monk. He's been leading the charge in implementing changes suggested by Jongjit and her team, including finding a way around the exercise restrictions and healthier menu options for the novice monks' midday meal, as the novices get one meal prepared by the temple before noon in addition to the morning alms.

"We consider their intention" when it comes to exercise, he said, allowing exceptions for health reasons. "My department has to coordinate with the government to dispatch mobile medical units to educate the monks, so they can learn about proper exercise, proper rest and proper living."

Keeping track

One of the mobile medical units arrived later that day. A fleet of health workers armed with scales and blood pressure cuffs descended on Yannawa temple, measuring and tracking the health of the youngest novice monks. From blood sugar levels to weight and body mass index, the numbers are recorded and entered into a database -- no small task, considering the sheer number of temples and monks in Bangkok alone.

"We started this health check-up for the monks in temples all over Thailand, and especially in Bangkok," said Dr. Somchai Teetipsatit, director of the Health Promotion Division for the Bangkok Metropolitan Administration. "We have 454 temples in Bangkok, with about 16,000 monks."

To cover everyone, both public and private healthcare clinics are involved, spurred on by a unique health charter implemented by the government and the National Health Commission Office in 2017. The goal is to teach not only the monks, but the public, about proper nutrition, so they can take care of each other.

Phupha Srichalerm is a 17-year-old novice monk from a province in southern Thailand. He's been studying at Yannawa temple for nearly five years, and now his Buddhist education also includes nutrition.

"It's good because it makes me aware about diet," he said. "I've changed my dietary habits." For starters, he's begun swapping out the sugary afternoon drinks in favor of water. Otherwise, he now understands that the risks of obesity and the diseases that come with it are serious.

In the eight years since Jongjit first started this work, she has seen some progress.

"We started small," she said. "But we have to spread [the message]. Now we call it 'one temple, one hospital.' And with this national health strategy, we will distribute our [educational] media to at least 11,000 hospitals in Thailand -- from the main hospitals in the provinces to the primary care district hospitals, the roots of our community" -- going to the root of the community, to help the heart of the community.

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Why Exercise Is Non-Negotiable For People With Diabetes – FitnessVolt.com

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Diabetes is just one of the many chronic ailments that is so prevalent in the U.S. with millions of people suffering each year and thousands newly diagnosed by the same token.

And whether you have type 1 or 2 diabetes, making healthy lifestyle choices in the form of exercise (physical and mental), diet, and mental health management are vital for keeping this life-threatening illness at bay.

So, were going to focus on the exercise aspect of diabetes management because its a crucial component. But, well also briefly cover diet, and mental exercise (meditation, etc) because these factors all play a huge role in your overall well-being.

Diabetes is a disease that affects how the body uses blood sugar and it results from high blood glucose, or blood sugar levels. Now, glucose is supplied in our bodies from the foods we consume, and then its used for energy in the body with the help of the hormone insulin; which is produced by the pancreas.

But if this process does not occur efficiently due to several possible factors like lifestyle habits and even family history of the disease; diabetes results, which can then cause many health issues that can potentially affect the heart, kidneys, feet and nerves.

Whats The Difference Between type 1 and type 2?

The two forms are type 1 and type 2 with the former being more severe and the latter the most common form that people suffer from. Over 90% of people who have diabetes are type 2. (1)

Type 1 means the body no longer produces insulin, and it occurs more in children and young adults. But it results from the immune system attacking the cells in your pancreas which creates insulin. So, daily treatment is absolutely crucial. About 10% or so of people diagnosed with diabetes are type 1.

Type 2 means the body does not utilize insulin effectively or that it doesnt create it at all. This form is more common in middle-aged and older people but anyone can develop it.

And countless studies have proven the positive effects of exercise for the prevention and management of diabetes and insulin resistance. But, these effects are much more prominent in combination with making healthy lifestyle choices.

Lets talk about how exercise helps to manage and improve diabetes.

Stress affects nearly everyone and with the fast-paced, poor diet, and the high-expectation world we live in today, its no wonder were experiencing so much dis-ease in the body.

Stress causes hormones like adrenaline and cortisol to be released in excessive amounts, and when these hormone levels are sustained in the body, health and disease result. It also has a direct correlation with increased blood glucose levels and only exacerbates the issue. (2)

So, stress management is a must for the sake of your overall health. And exercise is a very necessary weapon in your stress-management arsenal because it not only helps to manage the disease but it also staves it off and can even help to improve it.

Exercise releases feel-good chemicals in the brain called endorphins which directly impact mood and distract from many of the typical stressors of life. But it also strengthens the heart, potentially lowers blood pressure, and gives you more confidence as well. (3)

Short-term stress is normal but long-term stress is deadly.

Check also the4 tips to lower stress.

Overweight and obese individuals on average at a higher risk of developing type 2 diabetes due to their physical condition.

David Marrero, PhD, president of health care and education for the American Diabetes Association has a very good saying when it comes to the relationship between weight and diabetes

If I suddenly take a bunch of gravel and throw it in the back of your car, you can still probably make 70 mph on the interstate. But youre going to make the engine work a little harder. If I put 1,000 pounds in your car, that effect increases. I can probably put enough weight in so, eventually, your car no longer can perform like it needs to.

He also explained

What we know in diabetes prevention, and in prediabetes, is that a very modest amount of weight loss has this huge reduction in risk. You lose 7% of your body weight, you cut your risk [of developing diabetes] by 60%. And, in fact, if youre over 65, its over 70%.

As you can see, exercise is not optional, but rather a necessity, especially if youre an overweight individual.

You want to be eating lots of dark leafy greens, very little meat (substitute), whole grains, healthy fats, good carbs, and some fruits. But, the greens should make up the majority of your diet while complex carbs, fruits, and fats should be consumed in smaller amounts. (4)

And you should avoid anything processed, refined, and high on the Glycemic Index Scale. But certain fats (saturated and trans fats) and even sodium should be on the lower side.

Check out this article on why phytonutrients are so important for chronic disease management.

Sometimes a healthy diet is a difficult thing to maintain with all of the delectable options and lack of nutritional knowledge.

But the good news is that exercise can lessen the impact of a bad diets effects on health, in a society where processed, fast-food options are the main source of nutrition for many. And a big reason is that it staves off chronic symptoms associated with certain ailments.

But, dont think you can just eat bad, then exercise and all will be well because it doesnt quite work that way.

A diagnosis of diabetes or any other chronic disease can be discouraging and it can certainly do a number on ones mental health. In fact, people suffering from diabetes are at increased risk for depression, anxiety, and even eating disorders. Then tack on the added responsibilities regarding the daily treatment schedule and its a real challenge for some individuals. (5)

But the illness itself can also bring on a mental disturbance in the previously mentioned forms due to the potential fluctuations of blood sugar levels; which when all added up together, can cause a condition called diabetes distress.

And many think that theres no use in trying to do anything to try and improve this condition due to feeling hopeless and helpless.

And therefore, mental health worsens from this doomed thought process. Well, the absolute truth of the matter is, exercise is just as important for your mental well-being as it is for physical health.

They go hand-in-hand and one without the other is always a recipe for disease. And that is why doing some form of aerobic and/or anaerobic exercise daily is crucial for sustaining your health and well-being.

A 12-week study found that regular aerobic activity has a significant positive impact on self-esteem and mental health which is directly connected with a better quality of life. (6)

So, whatever activity you choose, be consistent. Weight training, jogging, sports, pure cardio these are all very viable options. And based on research, all forms whether aerobic, anaerobic, or combined activities are equally good at improving HbA1c values. (7)

But dont forget about the mental exercise aspect of mental health management; like meditation, therapy, etc because without these, you could be fighting an uphill battle. Talking to someone and implementing cognitive strategies are going to make the biggest difference for your mental health.

Engaging in mindful/meditative activities will allow you to focus on the present moment and healing, rather than dwelling on the problem/s. And this is how many people combat depression, boost their immune system, and improve cognitive abilities.

This can obviously vary between individuals based on current physical condition. If you havent exercised in a while, start out very slowly as to not overwork yourself. If youve been exercising lightly then turn up the intensity little by little.

And if youre serious into fitness, well, good on you! Keep it up and remember, its a powerful weapon in your fight against diabetes.

The American Diabetes Association recommends starting off with a light walk for those who have sedentary for a while. But do it in a way that promotes a relaxing experience. For instance, listen to a calming audiobook and/or take a stroll through your favorite area with a loved one.

And for those more experienced with exercise, at least 30 minutes a day is sufficient. Also, strength training should be a part of your regime at least twice weekly to keep strong and manage blood sugar levels too. (11)

But, never overexert yourself and always make sure to bring a healthy carb source with you like some fruit or a healthy snack in case your blood sugar levels drop too low.

And always consult with your doctor before doing any exercise to ensure the process runs smoothly and for your absolute safety.

Theres no difference in the type of activities you can participate in when compared to someone who does not have diabetes. Do fun exercise thatll keep you inspired to keep up with your activities. But, try your best to not overdo it and stop when you feel decently tired.

Now, since weight training is very beneficial for maintaining a healthy, weve put together a little workout split that you can follow for at least a month before switching up your routine.

Make sure to warm up with lighter weight for a few sets before the working sets which are shown below, and avoid using really heavy weights (which is why weve chosen moderate rep ranges). But you should still train with at least moderate intensity to elicit results.

Heres an example weight training routine including the days and exercises adjust as needed.

Monday:

Tuesday:

Wednesday:

Thursday:

Friday:

Saturday:

Sunday:

Repeat the routine on Monday.

You can train your core 3-4 days per week as well by doing 3 rounds of front planks, and lying side hip raises to keep things simple starting out.

At least one to three hours after a meal when your blood sugar levels are likely relatively higher.

But, if you take insulin always make sure to check your blood sugar levels prior to, and following any type of physical activity. If your levels are below 100 mg/dL, eat something to bring it up because you can be at high risk for hypoglycemia.

If levels are over 250, then refrain from exercise for the moment, as it can potentially make the situation much worse.

Also, its important to check your levels following any form of activity to make sure youre within a healthy range and to avoid hypoglycemia.

Exercise is a crucial component for the management and improvement of diabetes.

You dont have to go ultra hard but you can definitely turn up the intensity a little without worrying about doing too much if you take all the necessary precautions beforehand. Diabetes may be an inconvenience in many ways but that doesnt mean you cant live your life how you want too.

And making it a priority to be active on a daily basis will allow you to stave off many of the potentially negative effects and symptoms. So, get into a routine and take control by doing whats necessary,

Diabetes or not, physical activity is a key component for promoting and maintaining optimal levels of health, both physically and mentally.

But you dont want to forget how vital diet and mental exercise (meditation, therapy, etc) are in a healthy regime for encouraging a better lifestyle as every preventative component should be up to par.

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Why Exercise Is Non-Negotiable For People With Diabetes - FitnessVolt.com

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Gregg Wallace weight loss: TV host used this diet plan to shed 3st – what did he eat? – Express

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Gregg Wallace is a television host known for presenting Masterchef and appearing on Strictly Come Dancing. He has been on the small screen helping a family make healthier choices on the BBC show Eat Well for Less?. It is clear the television presenter has also taken the health tips into his personal life as he has recently transformed his figure. Gregg has revealed a three stone weight loss in the past - what did he do to shape up?

In a recent Instagram post, Gregg treated fans to a picture of his six pack abs captioned getting there.

One fan questioned: Well done, what does your diet consist of?

The presenter replied to the comment: less fat n booze. (sic)

Another asked if he had a personal trainer to which the presenter replied yeah.

Gregg recently used his social media account to share his fitness stats, revealing in an Instagram story he had slimmed down to 12st 3lb.

The presenter also told fans he had slimmed down to have a body fat percentage of just 18 per cent.

In the past, the Masterchef host has opened up about his weight loss and explained he made healthy versions of his favourite meals to shape up.

Speaking to The Sun, he said: "Im a huge fan of curries, chillies and stews and it is still possible to lose weight and eat hearty meals.

Think about cooking with meats such as chicken and pork all the things that dont have much fat.

Use lean mince to make chillies, fill up with tasty stews stuffed full of healthy, low-calorie veg.

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Gregg Wallace weight loss: TV host used this diet plan to shed 3st - what did he eat? - Express

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CSIRO reveals why a low-carb diet and resistance exercises are the key to good health – 7NEWS

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A lot of us are guilty of reaching for pasta or binging on bread.

But science is showing two-thirds of Australian adults are overweight or obese - and carbohydrates are often the culprit.

Watch the full story above.

After revolutionising our diets with his best-selling cookbooks, CSIRO scientist Professor Grant Brinkworth is here to give us a health overhaul.

More on 7NEWS.com.au

"The evidence is there now," Brinkworth said.

"At the CSIRO, we're all about delivering evidence-based programs," Brinkworth said.

"And the evidence shows that dietary plans that are lower in carbohydrates and higher in protein and healthy fats is not only an effective weight loss strategy, but much better for improving your blood glucose and heart health, and also reducing the amount of diabetes medication that you require."

"A lot of people really want to follow this sort of plan, but they're time-poor," Brinkworth said.

"So what we've done is create 100 new delicious recipes that are focusing on quick and easy options - so recipes that can be cooked and prepared in less than 30 minutes.

"There's also recipes that include less than 10 ingredients, so you can throw them together and make them really quickly."

"We know from evidence that all fats aren't equal," Brinkworth said.

"While some saturated fats still cause an increased risk of heart disease, it's actually the healthy fats - the mono and polyunsaturated fats like olive oil, avocado and oily fish - that can actually help to reduce your risk of heart disease."

"Our recommendation is still to exercise for about 30 minutes a day," Brinkworth said.

"But what we've shown with our research is increasing the amount of resistance exercise is a really effective approach to do with the CSIRO low-carb diet to improve your health."

Find out more about the CSIRO Low-Carb Diet: Quick and Easy recipe book here.

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CSIRO reveals why a low-carb diet and resistance exercises are the key to good health - 7NEWS

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How women can reduce their risk of getting breast cancer – WTOP

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About one in eight U.S. women (approximately 12%) will develop invasive breast cancer over the course of her lifetime, according to BreastCancer.org. Even though it is common, there are steps women can take to help lower their risk of developing breast cancer.

This content is sponsored byMedStar Washington Hospital Center.

About one in eight U.S. women (approximately 12%) will develop invasive breast cancer over the course of her lifetime, according to BreastCancer.org. Even though it is common, there are steps women can take to help lower their risk of developing breast cancer.

There are certain lifestyle modifications that can help reduce womens risk for getting breast cancer, said Dr. Ami Chitalia, a medical oncologist at MedStar Washington Hospital Center. The lifestyle changes include eating a healthy diet, exercising regularly and maintaining a normal weight all of which have been linked to breast cancer risk, she said.

A healthy diet is one that includes whole grains, fruits, vegetables and lean meats. Still, allfoods are OK in moderation, Dr. Chitalia said.

So far, there is no clear link between breast cancer and red meat intake or sugar intake, she said.

When it comes to exercising to help reduce the risk of breast cancer, Dr. Chitalia recommends at least 30 minutes of aerobic exercise four or five times a week.

Limiting tobacco and alcohol consumption can also be a good choice when it comes to reducing the risk of breast cancer, Dr. Chitalia said. A study has shown an increased risk of breast cancer with smoking, but in premenopausal women only; however, other studies have shown this may not be true. Still, Dr. Chitalia says tobacco use is linked to other cancers and can complicate healing after a breast surgery.

Heavier consumption of alcohol, considered to be four or more drinks per week for women, has been associated with some breast cancers as well, Dr. Chitalia said.

In addition to lifestyle modifications, its also important for women to perform breast self exams and schedule routine mammograms.

Screening mammograms will not reduce a womans risk of developing a breast cancer, but it may help find a cancer at an earlier stage where treatment may be easier to go through and there is a better chance of curing the cancer.

Dr. Chitalia recommends that women perform breast self-exams on a monthly basis, ideally when their breasts are less tender and there are fewer changes to them like during a menstrual cycle.

Women who have a family history of breast cancer or a genetic mutation that may predispose them to breast cancer may want to do more to make sure breast cancer is not in their future. Women with a family history of breast cancer should talk to their physician about when to start screenings because they may be recommended at an earlier age than most women.

Women who carry a genetic mutation for an increased risk of breast cancer should work with their physician to determine the best screening and monitoring strategy for them. Also, they should get information about risk reduction surgeries.

There have been numerous patient success stories that Dr. Chitalias practice has been a part of, she said. Often women visit their primary care doctor or Ob/Gyn if they find a lump in the shower or during a breast self-exam. The doctor usually recommends the women get a diagnostic mammogram, an ultrasound, instead of a screening mammogram to expedite the process. And from there, the women are referred to Dr. Chitalias practice.

MedStar Washington Hospital Center can help reduce a patients risk of breast cancer with innovative technology and expert staff, Dr. Chitalia said.

We offer state-of-the-art equipment and imaging techniques including MRI guided biopsies, which are sometimes needed and are only offered at select imaging centers. In addition, we offer comprehensive care so that in case something is found, such as a breast cancer, we have a large multidisciplinary team including nurse navigators, radiologists, surgeons, radiation doctors and medical oncologists who focus on breast cancer such as myself, she said.

We also have dedicated breast radiologists who have expertise in reading breast imaging such as mammograms and ultrasounds. Above all, our nurses, technicians and staff are kind and caring and aim to make a patients experience as smooth and comfortable as possible.

Read more and listen to a podcast with Dr. Chitalia here.

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Paul Hollywood weight loss: Bake Off judge used this trick to slim – what did he do? – Express

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Paul Hollywood is currently a judge on the cooking show, The Great British Bake Off, which he has appeared on for nearly ten years. Kicking off his career as a teen in his dads bakery, Paul has since worked as the head baker in a number of hotels. Although he samples cakes and pastries for a living, the successful chef has managed to slim down in recent years. He explained cutting back on alcohol and exercising regularly helped him get into shape.

Opening up about his transformation, Paul explained his weight loss journey began with plans to improve his health and shed two stone.

He opened up about how cutting back on alcohol and increasing his water intake helped him slim.

Speaking to The Sun, Paul explained: I don't have to go out now, I just drink water all day. I promise. It's helped shift a few pounds too.

As well as replacing alcohol with water, he changed his lifestyle by adding in exercise and trying to cut back on calories.

Paul revealed how getting the help of a personal trainer encouraged him shake up his diet and fitness routine.

In 2016, he told the MailOnline: Im on a healthy eating spurt right now. Im not thin but Im on my way there.

Its not a diet, Im just reducing my calorie intake and Im seeing a personal trainer and boxing and weightlifting about three times a week.

He previously spoke out to say he mixed boxing three times a week with weight training to stay fit.

However, the baker explained he did not completely cut out treats when changing his routine.

I dont like people who say you shouldnt eat cake or bread if you want to lose weight, he added.

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Paul Hollywood weight loss: Bake Off judge used this trick to slim - what did he do? - Express

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How to lose weight with fasting: intermittent fasting can help you lose weight fast – T3

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In this article, we'll try to explain the basics of how to lose weight with fasting and also touch on what fasting is in the first place, is fasting safe, what can you eat when you fast and provide you with some fasting tips on how to start this type of diet, even today.

We can assume two things about people reading this article:

1. You are interested in fasting2. You would like to lose some weight

If it is the latter you are here, we also recommend reading our story on how to lose weight fast, which provide you with some handy tips about the topic. Let's not forget, we also covered keto diet basics with Bulk Powders before, as an alternative.

Exercising is also a great way to lose some excess weight and you've guessed it! we have things to say about that, too: we can help you to get into running with some super couch-to-5k training tips as well as resistance training plans, like our two-day push-pull plan or you can also try our beginner calisthenics workout plan.

Without further ado, let's get right into it.

IMPORTANT: if you have a history of eating disorders, have loads of extra weight, are pregnant or just concerned about starting fasting in general, please consult your doctor before you start fasting. it is always better to be safe than sorry, especially when it comes to health-related issues. Also, children are not advised to fast. Please be sensible.

Fasting is a type of cyclical diet regime

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To clarify, when we talk about fasting here, we mean intermittent fasting. Intermittent fasting is a cyclical calorie intake routine that alternates between periods of no food intake (a.k.a. fasting) and periods of calorie consumption (any other time outside the fasting period).

The most popular way of fasting is the 16 8 diet method, when you fast for 16 hours and only eat in an 8-hour window. There are other fasting techniques, like when people skip eating a day or two during the week and only drink. There are also more extreme versions which are not recommended for anyone who aren't familiar with the effects of fasting on their bodies and/or have health issues.

Fasting has been scientifically proven to be a useful tool for lose weight, if for no other reason, because you naturally eat less if you restrict your consumption for fewer hours a day. This will also give your body time to repair, since it's not preoccupied with the digestion and storage of food.

A balance diet is still very important, even if you aren't planning on fasting

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The most popular way of fasting is the aforementioned 16 8 diet method. This way, you reduce your calorie consumption window from infinity to 8 hours a day. For the remaining 16 hours, you can still drink water (and you should drink water, plenty of it), black coffee and green tea.

The easiest way to get into fasting is to introduce the concept to your body gradually. By not jumping right into it, you are more likely to stick with it and turn it into a habit, which will help you effectively keep down the lost pounds.

Start off by not eating anything from 8 PM until 8 AM the next day. With this, you are already limiting yourself to eat only for 12 hours a day, and even better, you will sleep through most of it.

Over a period of a week or two, gradually increase the fasting window from 8 to 12 hours, by adding an extra hour in either in the evening or the morning. The most common way is to do a 16-hour fast is to stop eating at 7-8 PM and finish it at 11 AM-12 PM the next day.

You can start fasting at any point, no need to wait until the 1 January. The sooner you start the process, the earlier you will see results. Easy as that.

Avoid processed food, bad carbs, unhealthy fats and added sugar

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It is recommended not to take in any calories during fasting, only liquids. Water is something you should drink anyway, but it is especially important to drink plenty of water when you fast. Black coffee and green tea are also permitted during the fasting phase, but don't overdo them. They both contain caffeine so over-consumption can lead to unwanted side effects.

As for outside the fasting window, there is no restriction of what you can or cannot eat, but it is recommended to avoid processed and fast food as well as excessive alcohol consumption. In general, try not to cut back on calories too much, especially at the beginning, to help your body adjust better.

Once you used to fasting, you can introduce other changes in your diet, like avoiding added sugar, food with high glycemic index, bad fats and so on. Try to plan ahead on what will you snack on when cravings arrive, because they will most definitely come at some point during the day. Protein and nutrition bars are a great way to combat cravings throughout the day.

Fasting is safe, especially if you don't go crazy from Day 1 (or ever)

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Fasting is safe as long as you don't overdo it. If someone go from a high-calorie and high-sugar diet to not eating for 16 hours, they will feel dizzy and jittery, due to the withdrawal effects from their previous dieting habits.

As with any diet, be sensible when you start fasting. As mentioned above, try gradually increasing your fasting window and try not to cut too many calories from one day to another. By not eating for 8-12 hours, you will naturally take in less calories, without any other restrictive factors.

Once you are comfortable with fasting, you can try and switch to healthier diet overall. The key is, as before, to be unhurried with the process, and swap bad things out one at a time.

For example, instead of having a Mars bar, have a protein bar in the afternoon or instead of having a triple shot vanilla latte with extra cream after lunch, have a smaller cappucino. And of course, instead of having a side of fries, have some baked potatoes or even better, baked sweet potatoes.

By cutting added sugar out of your diet, you can also avoid the highs and lows you feel when you eat the sweet white substance. We'll discuss this in another article.

Start with some light exercising at the beginning

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It is safe to work out after the initial transition period.

It is not recommended, however, to start working out heavily as soon as you start your new fasting diet. This is especially true to people who go from a high-sugar diet to fasting. The withdrawal symptoms from taking less sugar is not a safe way to start working with heavy weights.

Light exercising is permitted even at the beginning, let it be some jogging or easy cycling. Again, it is important not to put your body under too much stress.

If you are planning on gaining muscle mass, you can still benefit from fasting, but probably not the 16 8 diet method. You might want to try going a day or two without eating a week, to rid your body from toxins. Ideally, fast on your rest days so it won't effect your performance in the gym.

If you would like to work out on fast days, take some BCAAs to aid muscle repair. BCAA powders and pills contain no calories and therefore won't break your fasting period. Needless to say, mix it water and not milk or milk substitutes.

Supplements like creatine and Nitric Oxide pills (a pre workout that contains no stimulants) are also safe to consume during fasting since they contain no calories either.

Fasting is an excellent way to lose weight and to rid your body of toxins. Even better, you naturally lower your calorie intake by not allowing yourself to eat whenever you want to. This can not only help you lose weight without much effort, it will also help you practice some discipline over your own body, keeping your mind in control over your cravings.

As with all dieting methods, being sensible is key when it comes to fasting. Don't try to change everything too fast; allow your body to adjust to the different requirements. If you would like to further aid your weight loss, you can also introduce some light exercising when you begin fasting, like easy jogging or light cycling, which in turn will also release serotonin on your body.

At the end of the day, it is all about achieving and maintaining a balanced lifestyle and bodyweight and reap the long term benefits of being happier and healthier.

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How to lose weight with fasting: intermittent fasting can help you lose weight fast - T3

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Live Well Polk: When it comes to breast health, knowledge is power – Rome News-Tribune

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The American Cancer Society cites statistics that indicate approximately 1 in 8 women will be found to have breast cancer during their lifetime. Almost 270,000 of those women will receive their diagnosis this year alone.

There is a broad spectrum of risk factors that contribute to breast cancer. Many of those, like diet, exercise and alcohol use, are controllable. Two that are not are gender and age. As women get older, their chances of being diagnosed with breast cancer increase, making annual mammograms more important than ever.

When should you have a mammogram?

Mammograms help us find and diagnose breast cancer early, while there are still treatment options available. Women who are 40 years old or older should have an annual mammogram, even if there are no signs or risk factors for breast cancer present. Annual mammograms are also recommended for women who exhibit symptoms or who have a higher risk of diagnoses. These risk factors include a family history of breast cancer.

Why are mammograms important?

It isnt an understatement to say that mammograms save lives. We have had the good fortune to help a large number of women receive treatment and go on to live happy, healthy lives after their mammogram indicated they were positive for breast cancer. Thats because mammograms help us find tumors long before they can be found by self-examination. Finding those tumors while they are still small makes it easier to treat and hopefully cure the cancer.

Additionally, annual mammograms contribute to womens piece of mind. As we mentioned, 1 in 8 women will receive a diagnosis of breast cancer. That means 7 of 8 will find out that they are not positive for breast cancer. Knowing that you arent will help you rest much easier than not being tested and having to wonder.

Women with denser breast tissue can benefit from 3D Mammography like that which will soon be available in Polk County at Polk Medical Center. 3D technology makes it easier for technologists and radiologists to read the mammograms, allowing us to be even more responsive to our patients needs.

What happens if my mammogram indicates a problem?

The first thing to remember is that, just because a mammogram isnt normal, that does not necessarily mean that you have breast cancer. Its likely that your doctor will request a biopsy if your mammogram shows a potential problem. The breast tissue sampled in the biopsy will be tested to see if it is cancerous. If its found to be cancerous, a personalized treatment plan will be developed.

What can I do to lower my risk?

There are certainly steps you can take to lessen the risk of developing breast cancer. For starters, its important to eat healthy and to stay active. Women who are overweight or obese, particularly after menopause, have a higher risk of a breast cancer diagnosis. A healthy diet and regular moderate exercise will help keep those extra pounds off and lower that risk. Thankfully, those two steps will help you improve your overall health, even beyond the risk of breast cancer.

Another step you can take is to limit your alcohol intake. Studies consistently show that a womans risk for developing breast cancer increases in step with the amount of alcohol that is consumed.

One of the mantras we live by at both Polk Medical Center and at The Breast Center at Floyd is that knowledge is power. The more you know about your own body, as well as the steps you can take to limit risk, the more likely you are to avoid a diagnosis. There are those factors, such as genetics, that are beyond our control, which is why monthly self-exams and annual clinical exams are so important.

Join us as we Say Know to Breast Cancer, not only in October, but all year long.

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Live Well Polk: When it comes to breast health, knowledge is power - Rome News-Tribune

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High blood pressure is often branded the silent killer. This is because symptoms rarely reveal themselves until it is serious. If left untreated, the condition can lead to deadly complications such as heart disease. Fortunately, certain dietary decisions have been shown to lower a persons blood pressure reading.

One study found that adding whey protein to drinks significantly lowers blood pressure, reducing the risk of stroke and heart disease.

Research led by nutritional biochemist Susan Fluegel and published in International Dairy Journal found that daily doses of commonly available whey brought a more than six-point reduction in the average blood pressure of men and women with elevated systolic and diastolic blood pressures.

While the study was confined to 71 student subjects between the ages of 18 and 26, older people with blood pressure issues would likely get similar results, said Fluegel.

Whey protein is the protein contained in whey, the watery portion of milk that separates from the curds when making cheese. It is commonly consumed by athletes to boost their performance and increase their strength.

According to Terry Shultz, co-author and an emeritus professor in the former Department of Food Science and Human Nutrition, the findings have practical implications for personal health as well as the dairy industry.

Bolstering the findings, a study published in Circulation: Journal of the American Heart Association, suggested partly replacing refined carbohydrates with foods or drinks high in soy or milk protein may help prevent and treat high blood pressure.

Study participants who took a milk protein supplement had a 2.3 millimetres of mercury (mmHg) lower systolic blood pressure, compared to when they took a refined carbohydrate supplement.

Participants who took a soy protein supplement had a 2.0 mmHg lower systolic blood pressure when compared to the refined carbohydrate supplement.

Systolic blood pressure is the highest pressure when a persons heart beats and pushes the blood round their body, explained Blood Pressure UK. It is a strong indicator of a persons risk of having a stroke or a heart attack.

Key dietary tips

Reducing salt intake and eating plenty of fruit and vegetables offers a robust defence against high blood pressure.

According to the NHS, eating a low-fat diet that includes lots of fibre, such as wholegrain rice, bread and pasta, and plenty of fruit and vegetables helps to lower blood pressure.

Aim to eat five portions of fruit and vegetables every day, noted the health site.

It is also important to keep active, as the NHS explained: Being active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good condition.

Regular exercise can also help people lose weight, which plays a key role in blood pressure control, notes the health site.

It added: Adults should do at least 150 minutes (two hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week.

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High blood pressure: Add this supplement to drinks to lower your reading - Express

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