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Archive for the ‘Diet and Exercise’ Category

How Exercise Can Influence What We Eat and How Much – Healthline

Posted: April 24, 2021 at 1:54 am


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Restrictions due to the COVID-19 pandemic have made it more challenging to exercise as often (or as intensely) as some people did before.

In fact, many of us have found ourselves practicing a more sedentary lifestyle, gaining unwanted weight over the past year.

But as restrictions ease, a number of us have started thinking how to approach losing weight and embracing exercise in a healthy, measured way.

New research published in the journal Nutrients may make that task easier.

The study examined the connection between physical activity and its effects on both how and what we eat.

The findings offer some interesting insight into our relationship with fitness and food, and may help provide a clearer road map for people looking to make lifestyle changes.

For the study, researchers from the Technical University of Munich (TUM) and the University of Nebraska surveyed 41 healthy adults 23 women and 18 men between ages 19 and 29.

The participants had an average body mass index (BMI) of 23.7. This is an estimate of body fat based on height and weight.

Generally, a BMI over 25 indicates a person might be overweight.

They were then randomly assigned either a 45-minute session of exercise or a 45-minute rest period at their first visit. They would then switch and complete the opposite session at their second visit with the researchers.

During each visit, those assigned to the exercise group were given electronic questionnaires before physical activity about how hungry or full they were, their preferred amount of food to eat, and a choice between types of food that differed in how long it would take to eat them.

The participants would then let the researchers know what their preferred food quantities were by writing down the portion size they would like for each type of food item.

The researchers collected these preferences for both immediate and later consumption of the food after 4 hours.

Once they answered this questionnaire, participants would complete their 45 minutes of exercise on a bicycle ergometer. Right after finishing, they would complete the questionnaire a second time and then again after a 30-minute recess.

Those who werent in the exercise group still completed all three rounds of questionnaires, but instead of 45 minutes of exercise, they had periods of rest.

The results?

The researchers found that exercise offered a greater increase in food quantities people chose. This was both right after exercise and then 30 minutes later.

They also found that exercise resulted in more desire for immediate consumption right after finishing their workout and 30 minutes after.

Most surprising to us was that the increase in hypothetical preferences for food amount and immediate consumption were already apparent, albeit not as strong, immediately after the exercise bout, study author Karsten Khler, PhD, professor of exercise, nutrition, and health at TUM, told Healthline.

Khler said that his research team expected the increase would be noticeable after the 30-minute postexercise period, but anticipated no increase right after exercise.

He said this is due to whats called exercise-induced anorexia, or a reduction in a persons sense of hunger or appetite during and right after exercise.

This phenomenon is caused by anorexigenic hormones and reactions in appetite-stimulating hormones as a result of exercise.

However, the fact that increases were less robust immediately after exercise when compared to 30-minute postexercise somewhat validates our initial assumption, he added.

When asked why someone might overeat or eat higher quantities of food after exercising, Khler said we generally know that the body responds to both psychological and physiological cues from exercise.

The psychological involves the sense of seeking a reward for completing a workout, while the physiological derives from metabolic and endocrine cues from your body that stimulate food intake in order to compensate for the increased energy expenditure of exercise, he said.

The research done by Khler and his team is certainly timely.

The World Health Organization (WHO) reports that obesity defined as a BMI of 30 or higher has tripled globally since 1975, and that 39 percent of adults 18 and over were overweight, according to 2016 figures.

About 13 percent of these people were living with obesity.

Concerns over weight and whether people are practicing enough physical activity have only been exacerbated during the pandemic.

Another recent study showed 61 percent of U.S. adults gained weight during the current health crisis, citing stress, lack of activity, and unhealthy shifts in eating habits as main drivers for weight changes.

When asked how common it is for people to practice the eating behaviors shown by the new study, Erica Sander, an exercise physiologist at the University of California, San Francisco (UCSF), said that your body is smart, it will want to replace the energy it used.

The highly palatable foods, like pizza, can be more appealing when you are famished from a workout. If you are trying to lose fat mass and continuing rewarding every workout with extra calories, the scale wont budge, she told Healthline.

Sander, who wasnt affiliated with the new study, said that fat loss is not a math equation of calories in and calories out, its more like a chemistry set yoga, running, french fries, kale, stress from work, and a comfy couch at home all have a different impact on hormones in your body.

In order to lose weight, you need to maintain a caloric deficit, which is mainly driven by reduced calorie intake, Sander explained.

David Janke, an exercise physiologist at UCSF, added that most people know in general what they should or shouldnt eat after a workout.

I think there is a portion of people that exercise so they think they can eat whatever they want. However, this is a huge misconception that people have. To lose weight you must consume less calories than your body is using, he told Healthline, echoing Sander.

Janke used the example of someone doing a big workout that burns 600 calories, such as an hour of vigorous cardio exercise. Following that physical activity, they then consume a large jelly doughnut thats also roughly 600 calories.

The hard work and exercise they did is now a wash because consuming a food that has literally no nutritional value and tons [of] calories puts the person right back where they started before the hour of cardio, said Janke, who also wasnt affiliated with the new study.

A huge portion of losing weight comes from what you eat, he added.

Khler said that planning your postexercise snack or meal before you actually work out might be a good way to go, rather than impulsively opting for those doughnuts.

Secondly, we also saw that there is a rather large inter-individual variability. Some participants wanted much more, others wanted less, he said.

That way, not everyone needs to follow my first advice. However, based on what we know from the literature and also from some preliminary analyses of our data set, those who are more likely to overeat following exercise also tend to have a higher weight/BMI, Khler explained.

Janke recommends you try to eat your meals at the same time each day. This allows your body to know when food is coming, and it can have something of a domino effect, helping with your appetite, digestion, and the rate at which your body processes fat, sugar, and cholesterol.

I also recommend that if someone is trying to lose weight and really has to have an unhealthy calorie-dense meal, then they should consume that meal for breakfast, Janke added. Giving your body a chance to use those calories throughout the day and for the exercise session.

Sander agreed with the above points, saying that having a plan is key. You should always plan to fuel your exercise as well as your recovery from exercise.

Your plan doesnt have to be stacked containers of meal prep in the fridge, it can start by only buying the food that fits your plan, she added.

What about recommendations for go-to foods?

Janke encourages people to have a snack of some kind within 30 to 45 minutes after their workout. He said thats the crucial anabolic window when its best to refuel your muscles after exercise.

A few of my go-to recommendations for a postexercise snack include: apples with a natural nut butter no additives hummus with carrots and broccoli, plain organic Greek yogurt with berries, and almonds with sweet potatoes, he said.

Sander said it really depends on the individual.

It varies depending on that persons nutritional needs and the kinds of exercise theyve just completed. A heavy gym session or a long bike ride might require completely different fuel before and after workout.

Sander also asserted that snacks and meals are different.

Some people swear they love a green protein shake after a workout where I usually prefer to have a meal. One of my first suggestions that fits many diet styles is to add more veggies and drink water, Sander said.

As a mountain biker, I need to have a plan for pre-, during, and post-rides. I like having a stack of waffles in the freezer, both sweet and savory; and its always a crowd pleaser if you bring enough to share, Sander added.

Both Janke and Sander said the pandemic weve been living through has certainly made life more complicated especially when it comes to approaching overall health, exercise, and nutrition.

The pandemic has created a unique situation where a lot of people are gaining weight. I believe there are several factors that contribute to the recent gain in weight seen in many Americans. Factors such as stress eating and increased inactivity due to the inability to do the physical activities people once did, Janke said.

Gyms have been closed, group exercise classes have been canceled, and the push to socially distance ourselves have made it harder for a lot of Americans to get the recommended amount of physical activity they should be getting, he added.

Sander said that its been a challenge for many this past year, especially with the loss of a sense of routine.

Today is a great day to start: Can you find an activity that you are comfortable with?' she said.

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How Exercise Can Influence What We Eat and How Much - Healthline

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April 24th, 2021 at 1:54 am

How to Shake Pandemic Weight Gain and Get Your Health Back On Track – Health Essentials from Cleveland Clinic

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As the COVID-19 vaccine rollout continues, the weather turns warmer and we see the light at the end of the pandemic tunnel, its also a time of renewed interest in setting new health goals.

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Many of us found our diets going a bit awry and workout routines disrupted throughout the pandemic. Plus there was an emotional component, the stress of the pandemic taking a toll on us all in different ways.

So as we come out of the pandemic, how can we establish new, healthier routines? Whats the best way to lose the weight weve gained during the pandemic? And where should our focus be as we start?

We spoke with psychologist and weight management specialist Leslie Heinberg, PhD to get the answers.

The first thing to understand, says Dr. Heinberg, is that a lot of us are in the same boat. Were now seeing the data and people did gain weight during the pandemic, she says. One study showed bout one-quarter of people whose BMI is in the normal range gained weight as did one-third of people whose BMI classifies them as obese.

Similar results from other studies show this has been a wide-scale issue during the pandemic so youre not alone. Theres a lot of thinking by people that, Oh, everyone else was training for a marathon and look what happened to me, says Dr. Heinberg. But thats not the case at all. Weve all been facing similar struggles.

The pandemic has brought about a series of lifestyle changes for many that are both good and bad, she says.

With the pandemic, weve seen data that shows people were eating much less fast food, doing more cooking at home and eating with their families more. And when you cook at home, you tend to have healthier eating habits, she notes.

That also applies to alcohol. During the pandemic, people have been less likely to go to bars or go to restaurants and drink, she says. Alcohol also lowers inhibitions and so can lead to more food intake, especially at a restaurant. Thats why restaurants love when you order a drink: Youre more likely to order an appetizer or dessert.

The flip side, she says, is that with so many of us stuck at home, theres been more snacking and, with that, consumption of sweets and even sugar-sweetened beverages like soda went up, too.

When youre home, youre where all the food is, she points out. That makes it really easy to snack, to have a random cookie.

And that applies to alcohol, too. Theres some indication, based on data from earlier in the pandemic, that even if they werent going out, people were still consuming more alcoholic drinks, she notes.

Whether its because youre vaccinated and ready to return to at least a relative feeling of normalcy or because youre simply ready to get back into the healthy swing of things, there are some key approaches that can help ensure greater success.

Those new habits we just talked about? You can start with those. Says Dr. Heinberg, Chances are, youve established some of those good habits. Keep those habits and try to get away from the bad ones.

One way to help yourself, she says, is to leave trigger foods behind. If cookies or chips are your trigger foods, dont buy those on your next grocery run, she suggests. Thats especially important if youre still working from home, even part-time.

Some people are able to change their habits and pivot to a healthier lifestyle at the drop of a hat. But not everyone can make that transition at the same pace. In the long run, consistency is of bigger importance than speed.

Whether its a New Years resolution or coming out of a global pandemic, we know people are more likely to be successful with behavioral change if they make small, successive goals, says Dr. Heinberg.

If you set a really lofty goal like going to the gym every single day, giving up alcohol and ditching fast food, all at the same time, you inevitably fail, she says. Its easy to fall into this all-or-nothing thinking.

Instead, Dr. Heinberg says, start with goals that are much easier to achieve and act as building blocks for future success. Rather than try to change everything, try one thing, like cutting back on fast food until youve successfully given it up. Once thats established, she points out, you can add on.

She compares it running, saying, You dont just go from not exercising at all to running marathons. You have to build up, slowly adding just a little bit more each day. Eventually, you get to a point where that success feeds on itself.

That same small goals approach goes for building a healthy diet, too. Saying youre going to eat a good diet is too vague, Dr. Heinberg says. Theres no real way to mark that as an achievable goal.

Instead, she says, make small, specific changes that alter habits for the better and can provide those key building blocks for broader change. Whether its packing your lunch for work instead of getting takeout or switching your afternoon pastry snack for fruits and veggies, these are goals that are easy to meet and are not just healthy, but provide positive reinforcement, too.

With gyms closed and exercise classes canceled, the pandemic resulted in a more sedentary lifestyle for many with much less physical activity. One study, using smartphone data, showed that the number of steps taken by health tracker users dropped significantly. We found ourselves more likely to binge-watch television than to exercise, says Dr. Heinberg.

With more adults being vaccinated against COVID-19 every day and winter behind us, there should be more opportunities to get out and get active. Even just a 20-30 minute walk every day can have a big impact.

Again, you should go slow and take measurable steps, Dr. Heinberg says. If you go out after a year at home and try to run four miles right away, you might have a horrible experience and not want to continue.

Instead, focus on those walks during your lunch break or after dinner, maybe even short runs that can build up to longer runs over time.

As we adjust to our changing environment as the pandemic fades, its important to remember how much our lives have been altered in the last year. Change is hard and nothing about transitioning back to whatever the new normal is will be easy.

Humans do not like change and all of the changes the past year were hard and anxiety-producing, says Dr. Heinberg. And, yet, while it felt awful at the time, now it feels comfortable. Staying home, staying sedentary, its what were now used to.

After all of that, she says, its understandable that youll feel anxiety about heading back to the gym. That first time can be really hard and scary, she says.

But, she adds, we can learn from everything weve been through. If the last year has taught us anything, its that we can do really hard things and, even if we dont like change, were highly adaptable.

Using that experience to provide reinforcement for yourself can be helpful for making these new changes. After everything that weve all been through with the pandemic and its challenges, starting a new health routine or even returning to an old one isnt a big deal.

The big thing to remember, according to Dr. Heinberg, is that there will be ups and downs. We have to recognize that any time were trying to make positive change, its not a clear, linear and upward trajectory.

Whether its diet, exercise, or managing stress, there will always be a step back along the way and its important to remember to keep your focus on the long term, not just today.

Link:
How to Shake Pandemic Weight Gain and Get Your Health Back On Track - Health Essentials from Cleveland Clinic

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April 24th, 2021 at 1:54 am

Posted in Diet and Exercise

Dr Michael Mosley: Diet helps weight loss more than exercise – ‘leave that muffin alone!’ – Express

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Dr Michael Mosley is a TV presenter, journalist, and doctor with expert knowledge of biology and medicine. He spoke exclusively to Express.co.uk about the best ways to lose weight.

Dr Mosley went on to give an example of why healthy eating is better for weight loss than exercise.

Recently, he visited Loughborough University for research and found that, while running, he can burn 160 calories per mile.

Not bad, I thought, Mr Mosley said.

However, he added: But put it in perspective. A small bar of chocolate contains about 240 calories, while a chocolate muffin comes in around 500 calories.

So, if you decide to have a muffin and a medium latte (150 calories) after your run then you are topping yourself up with 650 calories.

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Mr Mosley continued: So, whilst exercising is a great way to stay healthy and fit, it shouldnt be substituted for healthy eating they need to go hand in hand.

So, go for that run, but leave the muffin alone.

The doctor added that new research shows that by leading a physically active lifestyle, humans are less likely to contract diseases.

He said: Regular exercise may just bolster your immune system on top of its more obvious benefits of fitness and strength.

Dr Mosley explained: Low-carb diets are not greeted with much enthusiasm by doctors or dieticians as you have to eat a lot of fat. However, clinical trials consistently show that low-carb diets are effective for weight loss, over and above low-fat diets that once proved popular for those slimming down and watching their weight.

The expert advised against cutting out carbs completely, but instead being choosy about the ones you regularly eat.

He said: If you want to try going lower-carb than white bread, white pasta, potatoes and sugars, including maple syrup and agave nectar, are best eaten sparingly, if at all.

They are easily digestible carbohydrates, meaning they are rapidly absorbed by the body, creating a big spike in your blood-sugar levels.

Instead, eat carbohydrates that contain lots of fibre. Fibre reduces the blood sugar spike, provides protection against bowel cancer and feeds the good bacteria that live in your guts.

Examples of fibrous carbs include vegetables, chickpeas, lentils, barley, oats, buckwheat, and rye.

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Dr Michael Mosley: Diet helps weight loss more than exercise - 'leave that muffin alone!' - Express

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April 24th, 2021 at 1:54 am

Posted in Diet and Exercise

Kylie Jenner Shows Off Her Toned Abs in New Gym Video – Eat This, Not That

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Between her cosmetics line, starring role on Keeping Up with the Kardashians, and parenting daughter Stormi, Kylie Jenner's free moments are undeniably few and far between. However, that hasn't kept the Kylie Cosmetics founder from making plenty of time for her healthincluding regular trips to the gym.

In a new workout video, Kylie bares her abs, revealing the results of her hard work. Read on to see Kylie's incredible progress and find out how she's making her health and fitness a priority. And for more celebrity food and exercise tips, This Is Bella Hadid's Exact Diet and Workout Plan.

Kylie has admitted in the past that she typically prefers exercising outdoors or at home, telling Harper's Bazaar in 2020, "I never find myself in a gym."

However, more recentlyincluding in her latest ab-bearing photoKylie has been hitting the gym hard, revealing her favorite ab exercises to fans. So, what does the star do to keep her abs toned? In a March 29 Instagram video, Kylie revealed her core-toning routine of crunches, planks, side, planks, and toe touches.

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It's not just core work that's helped Kylie get fitter and healthier, however. The star revealed on Instagram that she gets her heart rate up by running, doing high-incline treadmill workouts and uphill runs before starting her weight-bearing work, as well as the occasional 3.5-mile run outdoors.

Her new fitness motto? "Never miss a Monday!"

You won't catch Kylie forgoing breakfast to get her fit figure. On April 21, Kylie revealed the mix of healthy protein and carbs she eats in the A.M. for energy: oatmeal topped with sliced bananas, blueberries, blackberries, raspberries, a scoop of peanut butter, and a sprinkling of edible flowers.

For more on how your favorite stars get in shape, check out Christie Brinkley Beams In New Beach PicsHere's How She Stays Fit.

While Kylie may be dedicated to her health and fitness goals, she's not depriving herself, either. In early March, the reality star made a pit stop at McDonald's after a long day on set, allowing herself to indulge in her favorite snacks from the fast-food chain, including French fries, Chicken McNuggets, cinnamon buns, and soda.

"I haven't been to McDonald's in a really long time. The last time I went to McDonald's was, like, two weeks before I had my daughter," she told her followers. "This is really big for me because I love McDonald's."

For insight into how celebs stay in such great shape, check out "Bachelorette" Star Andi Dorfman Reveals Exact Workout and Diet in New Bikini Pics.

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Kylie Jenner Shows Off Her Toned Abs in New Gym Video - Eat This, Not That

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April 24th, 2021 at 1:54 am

Posted in Diet and Exercise

The Freshman 15: Causes and Prevention Tips – Healthline

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The term freshman 15 is commonly used in America to describe the weight students tend to gain during their freshman year in college, which is believed to be around 15 pounds (7 kg).

While first-year college students might not gain exactly 15 pounds (7 kg), studies show that most college students gain some weight during their first year.

For example, in a review of 32 studies, researchers found that more than 60% of college students gained an average of 7.5 pounds (3.5 kg) during their freshman year (1).

Thats a faster pace of weight gain than in the rest of the population (1).

This weight gain may not be surprising, considering that college is a big lifestyle shift for students. It also tends to be the first time many students make all their own decisions around eating and exercise (2).

Freshman 15 is a term used for the weight students tend to gain in their first year in college. While it may not be exactly 15 pounds (7 kg), studies suggest most students gain some weight in their first year.

There are many reasons college students may gain weight during their first year.

The following information explains some but not all of the common reasons for gaining weight.

In the United States, most students move onto their schools campus, where they have prepaid meal plans for the duration of the semester.

Since cooking in the dorms is hard and sometimes impossible if you dont have access to kitchen facilities, meal plans are typically your best bet.

With meal plans, you typically have to swipe your student ID or prepaid meal card to access the cafeteria, where you can fill your tray with what youd like to eat.

Although many campus menus offer healthy options, it can be tempting to go for less healthy processed foods, especially when people around you may be eating those less healthy foods or when youve had a long, stressful day of studying and activities (3).

It may also be harder to control portion sizes when food is served in an all you can eat format, which could contribute to greater calorie intake that leads to weight gain.

College also involves a lot of social events put on by various clubs, organizations, and dorms. They tend to include food, and the options are often limited to takeout foods such as pizza.

One study of 756 first-year college students found that after starting college, students who lived on campus generally ate fewer healthy food options such as fruits, veggies, and dairy products (4).

Calories dont count more significantly when consumed at night. However, studies show that late eaters tend to eat more calories overall.

In one study, researchers found that people who ate between 11 p.m. and 5 a.m. consumed around 500 more calories per day and gained about 3.5 pounds (1.6 kg) more per year than people who ate only during daylight hours (5).

One reason for this may be that people who commonly eat late at night tend to go for more convenient, less healthy, high calorie foods since it may be harder to make healthy food choices late at night.

This may be especially true when youre on campus with limited food options outside of the dining hall.

On top of this, studies suggest that up to 60% of college students find themselves sleep-deprived for various reasons, such as studying late (6).

People who are sleep-deprived tend to consume more calories and crave foods that are convenient and less healthy and contain more calories (7, 8).

The college experience can be both exciting and stressful.

Many students may find themselves stressed with the pressure to do well on exams, balance their studies with social life, and cope with the financial burden of student loans.

Studies have found that people who are stressed are more likely to gain weight for reasons such as altered hunger hormones and increased cravings (9, 10, 11).

Plus, many people find themselves seeking comfort in food during stressful times. At those times, they may tend to eat highly palatable, less nutritious foods that are high in sugar and fat, such as ice cream, chocolate, lollipops, and potato chips (12).

College is the period of life when many people start drinking alcohol.

While the occasional drink likely wont contribute to much weight gain, heavy drinking during your freshman year can quickly rack up excess calories.

Studies estimate that more than 30% of American college students drink heavily, with more than 42% of students reporting one or more episodes of heavy drinking in a month (defined as more than five standard drinks for men and four for women) (13).

Consuming alcohol frequently can quickly increase your calorie intake and lead to weight gain, as alcohol itself provides 7 calories per gram. Also, alcoholic drinks may contain additional calories from carbohydrates and fat, depending on the mixers used.

Aside from simply increasing your calorie intake, alcohol can affect your weight in other ways.

When you drink alcohol, your body prefers to metabolize it before carbs or fat, which means calories from those nutrients may be more likely to be stored as fat (14).

Additionally, studies suggest not only that alcohol can increase your appetite but also that when youre intoxicated, you have decreased inhibitions around food. This may mean youre more likely to choose less nutritious, high fat, high salt foods (15, 16, 17, 18).

Exercise is great for both your physical and mental health. However, studies have found that people tend to be less active as they transition from high school to college (19, 20).

On top of this, college students tend to engage in more sedentary activities, such as sitting down for long periods. An analysis of 125 studies in students found that students on average sit for more than 7 hours per day (21).

Sitting for long periods means you burn fewer calories over the course of the day, which can lead to weight gain especially if youre eating the same way you did when you were more active, such as in high school.

Studies have also linked more sedentary behavior to a number of negative health outcomes as well as increased feelings of anxiety, depression, and stress, which are not good for overall well-being (22, 23, 24).

There are various causes for weight gain during the freshman year, such as eating in dorms, social events, eating late at night, stress and emotional eating, increased alcohol intake, and decreased physical activity.

While gaining weight in college may seem unavoidable, there are plenty of things you can do to help prevent it and keep yourself feeling better in the long run.

Below are some tips to help you manage your weight in college.

To begin with, its a good idea to make an effort to stay active during your time in college.

Try to find activities you enjoy and schedule regular exercise into your weekly routine. You could try jogging, following a YouTube workout, lifting weights, or joining a group fitness class.

Increasing your daily activity doesnt necessarily mean you have to go to the gym or exercise more. Simple things like walking to your classes or taking the stairs instead of elevators can make a difference in the long run.

If you tend to study late at night and need snacks to stay focused, prepare some healthy snacks beforehand that will keep you focused, curb your appetite, and help you stay away from less nutritious, higher calorie fare.

Its also a good idea to stock some healthy snacks in your dorm room to reduce the urge to eat processed foods when hunger or cravings hit.

Here are some great healthy and convenient snack options you can keep in your room:

Its also a good idea to cut back on sugary drinks and alcohol. Theyre generally high in empty calories and lacking in nutrients, and they dont curb your appetite the same way whole foods do (25).

When it comes to navigating the dining hall, start by filling your plate with plenty of vegetables, fruit, whole grains such as brown rice, and a source of lean protein like fish, chicken, or beans.

Filling your plate with more healthy nutrient-dense foods like these will leave less room for unhealthy items.

Building a balanced plate with a combination of fiber-rich whole grains, colorful produce, and lean protein will also help you stay fuller longer, give you the energy to power through a long day of classes and studying, and help prevent unwanted weight gain.

Stress can be difficult to manage and can affect your weight and mental health.

There are many approaches to stress management, so its a good idea to take some time to figure out which healthy ways to manage stress work best for you.

Some great ways to help relieve stress include:

If youre having trouble finding a healthy way to manage stress, consider seeking help from a mental health counselor at your college.

You can do many things to avoid weight gain, such as finding ways to stay active, keeping nutritious snacks on hand, choosing healthier options from the cafeteria, and finding healthy ways to manage stress.

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The Freshman 15: Causes and Prevention Tips - Healthline

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April 24th, 2021 at 1:53 am

The HMR Diet: Weight Management Plan Reviews, Cost, Foods, and More – Everyday Health

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During the initial weight loss phase of the HMR diet, you do not need to do much food shopping, preparation, or cooking. You will order a specific amount of HMR-approved foods, which will be shipped to your house. The only other foods you will purchase on your own are fruits and vegetables. From those you can choose your favorites from this list:

Day 1

BreakfastMultigrain chocolate shake

Snack1 cup of fruit

LunchChicken enchiladas and 2 cups of vegetables

Snack Chocolate shake blended with 1 cup of fruit

Dinner Vegetable stew with beef

Snack Vanilla shake mixed with 1 cup of frozen fruit

Dessert Pudding

Day 2

BreakfastVanilla shake

Snack1 cup of fruit

LunchChicken with barbecue sauce and 2 cups of vegetables

Snack Chocolate shake

Dinner Mushroom risotto and 2 cups of vegetables

Snack Vanilla shake mixed with 1 cup of frozen fruit

Dessert Pudding

Day 3

BreakfastVanilla shake

Snack1 cup of fruit

LunchLentil stew and 2 cups of vegetables

Snack Chocolate shake

Dinner Chicken pasta Parmesan and 2 cups of vegetables

Snack Vanilla shake mixed with 1 cup of frozen fruit

Dessert Pudding

Entres

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The HMR Diet: Weight Management Plan Reviews, Cost, Foods, and More - Everyday Health

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April 24th, 2021 at 1:53 am

Posted in Diet and Exercise

Diet plan and food dos and don’ts for COVID-19 patients – Times of India

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Nutrition plays a significant role for both, the COVID-19 patients and those who are on the path of recovery. During COVID-19, the body gets weakened and it continues for days even after recovering from the symptoms. Thus, it becomes essential to consume the right kind of diet for a speedy and complete recovery of the body. We spoke to celebrity nutritionist Sandhya Gugnani and she recommended some food and diet tips based on the latest research. Recommended dietary allowance (RDA) for Covid patients Start with meeting 50% of the nutritional requirement of the patient and proceed to 70% by the 3rd day, gradually increasing to 100% by the end of the week. Calorie requirement / RDA

Oral Nutritional Supplements (ONS) In case of diarrhoea

Five serving of all coloured fruits and vegetables are a must to get adequate vitamins and minerals when you are COVID positive. You can have small amounts of dark chocolate with at least 70% cocoa which can lift your mood, get rid of anxiety and will also boost your immunity.

Most COVID patients experience loss of smell and taste or difficulty in swallowing. It is important to eat soft foods at small intervals and to add amchoor in the food.

Sample Diet Chart

Common questions to be addressed

Consume energy-boosting foods like banana, apples, oranges or sweet lime juice to deal with post-COVID fatigue. Add sweet potato in the salad or as a part of your meal. Take warm water with organic honey and lime.

How to manage dry cough?

Drink plenty of fluids, like warm water with tulsi leaves to manage COVID symptoms, like cough and itchy throat. Avoid sugary drinks, alcohol, coffee as it leads to dehydration. Inhale steam with the tongue out at least 2-3 times a day.

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Diet plan and food dos and don'ts for COVID-19 patients - Times of India

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April 24th, 2021 at 1:53 am

Post Covid-19 care: Nutritional guidelines for those recovering from coronavirus – The Indian Express

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Written by Shwetha Bhatia

In my practice so far, Ive managed cases from mild to severe across various age groups. As we fight the second wave, here are guidelines for those recovering from Covid 19 infection. A good diet promotes faster recovery. We now know that Covid is an inflammatory condition that can have lasting effects for up to six-eight months after discharge affecting different organs, especially the liver and lungs.

Diet

Aspects that need to be kept in mind:

*Managing other complications if any e.g.., hypertension, diabetes, kidney dysfunction, cardiac involvement. *Digestive disturbances, loss of taste/smell. *Difficulty in breathing *Difficulty in swallowing, especially in those who may have been intubated during hospitalisation.

Calories

Adequate calories must be provided depending on the patients nutritional status. Malnutrition is not only having low body weight but also the inability to maintain healthy fat:muscle ratio.

Patients with obesity often have respiratory dysfunction, impaired immune function, increased inflammation and low lung volume and muscle strength. These individuals are more prone to pneumonia and cardiac stress. Obesity with diabetes is even more complicated. Caloric restriction is needed for ensuring healthy fat loss and lean mass maintenance in obese patients.

Protein

It is indicated as a top priority. It is recommended to be at 1.2-1.3 g/kg per day; increasing the supplementation of branched-chain amino acids (BCAA) to 50 per cent, to prevent muscle loss and enhance the strength of respiratory muscles. Whey protein is the ideal choice if budget permits, at least for the first two-three weeks. If not, fresh curd, paneer or thoroughly cooked eggs can be given depending upon meal preference and digestive function. Protein must be individually adjusted with regard to nutritional status, physical activity level and digestive tolerance.

Carbohydrate

The total must not exceed 100-150g per day. The usage of carbohydrates leads to the production of equal carbon dioxide (called respiratory quotient) which must be avoided to decrease respiratory distress. If the patient is diabetic, he/she has to be monitored closely for episodes of glucose highs and lows and the medication needs to be adjusted. Persistent high glucose is an effect of infection and can also delay recovery. Opt for pulses, dairy, and vegetables over grains. Avoid fruit juices.

Fat

To maintain calories, the proportion of fat can be increased. Give priority to the use of medium-chain fatty acids. Also, increase the proportion of omega-3 fatty acids. They play a major role in immune responses. They reduce inflammation. Coconut oil, butter, ghee, nuts, MCT oil can be used. Olive oil, rice bran oil, groundnut oil can also be used for cooking.

Vitamins/minerals

Routine supplements of multivitamins and minerals are needed with emphasis on adequate vitamin B/C/D, zinc, and selenium. Iron deficiency or anemia should be treated.

Immuno-nutrients

These are specific nutrients shown to have a considerable influence on immune function. There are several types of immunonutrients, such as arginine and glutamine which support both the immune and the digestive system. Curcumin (found in turmeric and as capsules) also aids recovery.

Probiotics

The alteration of healthy gut bacteria is due to the increase in gut permeability. This occurs as a result of infection as well as treatment with antibiotics. This drives the inflammation further. Probiotic supplements help to restore immunity. They need to be prescribed by a doctor in this case.

Fluids and salts

Even mild fever is associated with loss of fluids which can lead to dehydration. Thin buttermilk, soups, coconut water (unless there is a potassium restriction), salted lemon water and ORS can be used. For cardiac and kidney patients, the volume of fluid and sodium, along with other electrolytes may have to be restricted. Your physician will advise you on the total fluid intake for the day.

Meal frequency and consistency

If the patients dry cough and sore throat are severe, solid food intake may decrease. Therefore, warm, soft foods and supplements can be used. Small frequent feeds would be better if the appetite is less, timing of fluid consumption should be in between meals and not with the meal.

ICU patients can have swallowing issues called prolonged post-extubation swallowing disorder after discharge. This can last even up to four months after and must be managed with alternatives.

Exercise

Prolonged homestay may lead to reduced regular physical activity and hence a drop in muscle mass. ICU patients suffer the most muscle loss. Once the patient is stable and the physician gives a clearance, exercise must be slowly encouraged as per tolerance.

Safe, simple, exercises may include, strengthening exercises, activities for balance and control, stretching, or a combination of these to maintain fitness, done preferably under guidance.

Finally, patients may need support with their mental health as well. Seek counselling from appropriately trained mental health professionals.

Even if you are vaccinated, heres why you should still wear masks:

*No vaccine is 100 per cent effective. *No vaccine is effective right away. It takes about two weeks for the immune system to make the antibodies that block viral infections, especially in the case where two doses are needed. *In other words, a vaccinated person might still be able to spread the virus, even if they dont feel sick. *A vaccinated person might still be able to contract the infection with milder symptoms. *Masks protect against any strain of the coronavirus, in spite of genetic mutations.

The best hope for ending the pandemic isnt to choose between masks, social distancing and vaccines, but to combine the three approaches to work as a team.

(The author is a nutritionist and dietician)

For more lifestyle news, follow us: Twitter:lifestyle_ie|Facebook:IE Lifestyle| Instagram:ie_lifestyle

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Post Covid-19 care: Nutritional guidelines for those recovering from coronavirus - The Indian Express

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April 24th, 2021 at 1:53 am

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Stomach bloating: The best form of exercise to help destress and reduce painful symptoms – Express

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And this is where we like to position whole body vibration and power plate.

Vibration, in its simplest form is movement, so when you add more movement to the body, the body responds in a multitude of ways at both a physiological and psychological level.

So, whether it be a massage and quick stretch first thing in the morning for blood flow and pain reduction to start the day, a warm up before a morning jog to get more out of your workout and reduce injury risk, a quick lunch time movement session enhanced by greater muscle activation or a relaxing yoga flow at the end of a busy and stressful day at work.

Power Plate always facilitates more movement, by stimulating more muscles, more often, increasing circulation, enhancing lymphatic flow as well as challenging the bodys sensory system (proprioceptors) to wake up and join in.

While we have known both from extensive scientific research and years of practice-based evidence the many benefits of whole-body vibration, what is both exciting and thought provoking are findings from very recent research relating to the potential for whole body vibration (WBV) to attenuate inflammation via positive vascular and anti-inflammatory effects, making it even more relevant, accessible and pertinent in current climate.

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Stomach bloating: The best form of exercise to help destress and reduce painful symptoms - Express

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April 24th, 2021 at 1:53 am

Pete Wentz is the King of the L.A. Tennis Scene – GQ Magazine

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An unlikely tabloid fixture has emerged this past year, with all the flair and panache of prime Andre Agassi: Pete Wentz, playing tennis. And boy, does he play tennis. He plays wearing Spirit of Halloween merch in the middle of December. He plays it with his buddy Gavin Rossdale (and Rossdales cheerful Pomeranian). He plays so much, in fact, that he says hell often spend up to six hours picking up games in the park, bouncing from some hitting with Zach Braff to a full match of doubles with the 60-something guys hanging out.

The Fall Out Boy bassist, whos hopped in and out of the public eye in the two decades since he founded the band, has evolved into that lovable type of low-key celebrity who just seems like he'd be a good hang. He pals around the courts, films TikToks with his kids, maintains a little vertical garden at his house, and generally does his own thing, while continuing to put out music with one of the most enduring emo bands around. These days, hes gearing up for a big tour with Green Day and Weezer and recording a weekly Apple Radio show, where he might defend Afflecks Batman before he chases Leonard Cohens Hallelujah with Kid Cudis Pursuit of Happiness.

All of that, somehow, leaves plenty of time for tennis. Wentz talked to GQ about the drill that made him puke, the quality of Steve Carells backhand, and why the sport is the great equalizer.

For Real-Life Diet, GQ talks to high-performing people about their diet, exercise routines, and pursuit of wellness. Keep in mind that what works for them might not necessarily be healthy for you.

GQ: Whats your tennis schedule these days?

Pete Wentz: It depends on the week. Some days I'm a complete park rat and I'll play, like, six hours a day. I go through spurts. A couple of days a week, I play at the park with old guys who do a lot of...unorthodox strokes [laughs]. Park tennis is completely different. You have people yelling at you, and sirens and police helicopters. And I play at my coach's house, where he has a little court, which has been really nice in quarantine.

Do you plan those six-hour days, or does it happen by accident?

It starts with me being like, "I have a hard out at 11." And then I'm like, Well...I guess we could play one more set. And then the next person shows up, and I'm like, I guess we could play and all of a sudden the day completely gets away from you.

If I don't do any physical activity during the day, I'm not a great person. I'm snappy, I don't feel good. When I play tennis, when it's going well, that's all I think about. I don't think about anything else. That's a nice feeling.

Like meditation?

Totally. Which I also started in quarantine. I'm not as good at meditation as...I don't do six hours a day, if you know what I mean. My friend Wes [Lang, former GQ watch columnist] put me on to these specific meditations on an app. I have a really active mind that won't stop, so I use a mantra meditation. I do that once a day. I realize with all the tennis and the weightlifting, I should be doing more meditation and yoga. That's what my grandma did every day, and she lived forever. I'm missing flexibility and balance.

With tennis, do you typically rally or play full matches?

I ideally like to play singles. I'm trying to eat lots of pizza, and singles is the only thing that will burn that for me. I don't think I'm truly savvy enough for doubles, since it has a bit of a chess-like strategy. With singles, I can just grind. I'm not the greatest player, but I'm easy to play with. If you don't wanna run for a lot of balls, I'll run to them for you. If you're a better player than me, I'll be your wingman. But I'd rather play singles or just hit.

When did you start playing?

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Pete Wentz is the King of the L.A. Tennis Scene - GQ Magazine

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