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Increase in cases of colorectal cancer in young adults – Medical News Bulletin

Posted: March 19, 2020 at 12:48 am


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Although colorectal cancer is typically associated with older age-groups, a recent study has found that there is an increase in cases of colorectal cancer in young people between the ages of 20 to 49.

In Canada, colorectal cancer is the third most prevalent cancer among the population. Estimates are that over 12% of all cancers diagnosed in 2020 will be colorectal cancers. Most of the cases occur in people aged 50 or older, and the older a person gets, the greater their risk of contracting this disease. This is why doctors recommend colonoscopies, a test to examine the inside of a colon, as well as newer non-invasive tests for patients aged 50 and older.

There are many factors that have been shown to increase the risk of colorectal cancer in the general population. These include a family history of colorectal cancer, a family or personal history of polyps (non-cancerous growths), diet, exercise levels, smoking, and alcohol consumption. This means that there is a combination of genetic risk factors and environmental factors that can contribute to the growth of cancerous cells.

It seems that colon cancer may not remain a disease common only to older adults. A recent study from England has shown that there is an increase in the number of new cases of colorectal cancer in young adults.

Researchers examined documented cases of colorectal cancers over a 30-year period, from 1985 to 2015, using a database that keeps track of cancer cases in England. They looked at the ages of the affected patients and the location of their cancers, as well as the patients gender, geographic location, and their estimated socioeconomic status. In total, they examined over 1.1 million cases of colorectal cancers over the 30-year span. What they found is that there has been an overall increase in the trends of diagnoses of colorectal cancer in young adults.

The researchers then examined factors that could affect these trends across the population. They found that the incidences were similar between men and women, and did not change based on the geographic location or the estimated socioeconomic status of the patients. This surprised them, since a common risk factor for cancer is obesity, and there is often a higher incidence of childhood obesity in lower socioeconomic areas.

However, according to the researchers, there has been an overall increase in obesity among English youth, regardless of socioeconomic status. This could go a long way to explaining the increase in colorectal cancer diagnoses seen in young adults. Yet, this is only one of many risk factors, and it cannot fully explain the increased incidence.

For example, the researchers found that there was a slightly higher incidence in the South of England as compared to Northern England, despite the South of England benefiting from an overall higher socioeconomic status. The researchers believe this is due to the fact that the population of Southern England has slightly better access to medical services. This can lead to more cases being detected earlier in the patients lives and it would explain some of the differences in the age of diagnoses.

While there is no clear-cut answer as to why there has been an increase in colorectal cancer in young adults, the trend is definitely moving upwards, and medicine will have to adapt to this in order to respond to the needs of all future colorectal cancer patients.

Written by Nancy Lemieux

References:

1. Study reveals rising colorectal cancer rates among young adults. (2020). Retrieved 16 March 2020, from https://www.eurekalert.org/pub_releases/2020-03/w-sr031020.php

2. Chambers, A. (2020). Demographic trends in the incidence of youngonset colorectal cancer: a populationbased study. Retrieved 16 March 2020, from https://bjssjournals.onlinelibrary.wiley.com/doi/full/10.1002/bjs.11486

3. What is colorectal cancer? Canadian Cancer Society. (2020). Retrieved 16 March 2020, from https://www.cancer.ca/en/cancer-information/cancer-type/colorectal/colorectal-cancer/?region=on

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March 19th, 2020 at 12:48 am

Weight loss transformation: Woman shed incredible 10st in 12 months – what did she eat? – Express

Posted: March 6, 2020 at 3:44 am


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Weight loss is not easy to achieve but a diet and exercise plan will help kick start results. One woman lost a remarkable 10st 1lb and seven dress sizes after making a huge change to her lifestyle. What diet plan did she use?

Holly Hague, 27, had always struggled with her weight and would comfort eating to deal with insecurities.

Over the years, she noticed her weight creep up to 21st 5lb and she squeezed into a size 26.

Two years ago, the dieter decided enough was enough and signed up for her local slimming group.

Since then, Holly has transformed her diet and exercise regime and managed to drop an impressive 10 stone.

READ MORE: Best diet plan to boost your workout: From running to yoga, what to eat before exercise

She said: I know this is clich but at the end of 2017 I was in the mindset of new year new me.

"I knew I wanted fast weight loss that really would change my eating habits for good.

I spent my childhood being chunkier than others in my class and far too many years comfort eating to drown out the mean remarks. It was time I found my self-worth.

The dieter signed up for the LighterLife plan which focused on eating calorie-controlled meals.

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Holly added: The LighterLife Total Plan was perfect for me because it took food out of the equation.

I didnt have to obsess or worry over the number of calories or if Id unknowingly eaten the wrong thing.

Each day Id have four products which were around 800 kcal: breakfast was a Vanilla Shake with coffee, Chocolate Raisin Bar for lunch, followed by a Chicken Noodle FastPot for dinner and a Toffee Bar.

By changing her diet plan, Holly dropped to 11st 4lb and a slim size 10/12 in just one year. She has since kept the weight off.

Not only did healthy eating help her stay in shape, the slimmer has added exercise into her regime.

This past year Ive found this enjoyment for exercise which I never imagined Id have, Holly added. Ill be keeping up my gym membership!

After losing weight, Holly explained the transformation had helped boost her confidence as well as change her appearance.

She said: Since losing almost 10 stone I feel like a totally different person both physically and mentally.

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Weight loss transformation: Woman shed incredible 10st in 12 months - what did she eat? - Express

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March 6th, 2020 at 3:44 am

The Relationship Between Eating and Exercise – Longview News-Journal

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Diet and exercise are each vital components of a healthy lifestyle. While these components tend to be looked at separately, diet and exercise are actually interconnected.

According to the American College of Sports Medicine, adequate food and fluid should be consumed before, during and after exercise. Following that advice can help men and women maintain their blood glucose concentration during exercise, which allows them to maximize their performance and improves their recovery time.

Some people understandably may feel that eating before exercising seems counterintuitive, as food may contribute to feelings of sluggishness that would make it hard to maximize a workout. But what people eat, and drink, prior to working out is important, as the right foods can make a positive impact while the wrong foods can have the opposite effect.

The American Heart Association and the ACSM recommend hydrating with water prior to working out. The ACSM recommends drinking between two and three cups of water two to three hours before exercising. Adults accustomed to working out in the early morning can try to wake up earlier so they can give their bodies time to hydrate before they begin exercising. Its also important to continue hydrating during a workout, as the ACSM recommends drinking between 1/2 and one cup of water every 15 to 20 minutes during a workout (amounts can be adjusted based on variables such as the weather and individuals body sizes). After a workout, the ACSM recommends drinking two to three cups of water for every pound lost during the exercise session.

Food also plays a vital role in maximizing a workout and improving recovery time. The AHA recommends fueling up on healthy carbohydrates, such as whole-grain cereals, whole-wheat toast or low-fat or fat-free yogurt, two hours before exercising. Doing so might pose a problem for early morning exercise enthusiasts, and in such instances the AHA advises eating a piece of fruit such as an apple or banana five to 10 minutes before beginning a workout. Avoid saturated fats and a lot of healthy protein prior to working out, as it takes longer for these fuels to digest in the stomach. Until foods are digested, muscles may not get all of the oxygen and energy-delivering blood they need during a workout, so its best to stick with foods that the body can digest more quickly.

The Mayo Clinic notes that its also important to make food a part of your post-workout routine. Eating a post-workout meal that contains both carbohydrates and protein can aid muscle recovery and replace glycogen stores that help increase energy levels after working out.

The most effective way to exercise involves healthy foods, which can improve performance and lead to quicker post- workout recovery.

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March 6th, 2020 at 3:44 am

A dietician says this is the best diet of 2020 (and it includes pizza) – Ladders

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Eating can be a vibrant and therapeutic experiencewhen it isnt bogged down by a checklist of limitations. The most effective alternative to popular restrictive fads is The Volumetrics Dieta weight loss plan that operates best in the space between cravings and hunger.

When we adopt a regimen to address a specific health goal it becomes increasingly difficult to ward off temptations once said goal is achieved. Moreover, research has shown that abstaining from foods on principle typically increases our appetite for them.

No food groups are excluded in The Volumetrics Diet and even junk food is permitted a place on the table within reason. The diet works by maximizing calorie intake gained from healthy foods and negotiating trade-offs to allow for the not so healthy ones.All you need to properly adhere to the regimen is a journal and time designated for physical activity.

Developed by health experts at Pennsylvania State University, this diet stresses thinking of new, fun ways to eat more fruits and vegetables, and upping how much water you consume without thinking about it. Since its based on the volume of your meals, people often feel like theyre eating quite a lot, which is good fordieters who cant fight hunger pangs, nutrition reporter, Zee Krstic recently wrote of the regimen.

The Volumetrics Diet is made up of four distinctgroups ordered by energy density. Foods belonging to the lowest end can be consumed in excess while foods belonging to the highest end require moderating.

Group 1 is comprised of foods very low in energy that are able to be consumed at any time. Think non-starchy fruits and vegetables, nonfat milk and broth-based soups.

Group 2denotes foods that are calorically denser than those in group one which means moderate portion control needs to be employed. This group encompasses starchy fruits and vegetables, grains, breakfast cereal, low-fat meat, legumes, and low-fat assorted dishes

Group 3 refers tofoods that can be consumed if calorie trade-offs and exercise are enacted in kind. These foods include meat, cheese, pizza, French fries, salad dressing, bread, pretzels, ice cream, and cake, etc.

Group 4 is very similar to group 3 except they offer even less nutritional benefits and are typically higher in calories.

The goal of the diet is to ensure subscribers feel full after every meal. Many of the foods in groups one and two are high in water content which enables them to fill us up with very few calories. Water-rich produce can be consumed in excess with very little health drawbacks.

With the help of a food journal assign a daily calorie threshold based upon your BMI and age. If you are nearing the threshold consider either cutting elements from a meal later on in the day or set aside time for moderate to vigorous exercise.

By emphasizing whole foods and personalization of the diet rather than cutting out entire food groups or placing strict rules on food consumption, the Volumetrics diet is likely to be a more sustainable eating pattern than popular, quick-fix fad diets,The International Food Information Council reports. In addition to the food component, the Volumetrics diet provides specific plans for increasing exercise to at least 30 minutes per day most days of the week, an amount supported by the2018 Physical Activity Guidelines for Americans.

Not only did Stefani Sassos, MS, RD, CDN, a registered dietitianfrom the Good Housekeeping Institute, rank the Volumetrics diet as one of the best to try in 2020, previously conducted literature has identified the regimen as a preventive measure against Type 2 diabetes, obesity, breast cancer, and many cardiovascular diseases.

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A dietician says this is the best diet of 2020 (and it includes pizza) - Ladders

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March 6th, 2020 at 3:44 am

5 ways to choose a diet that is right for you – Health24

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05 March 2020 5 ways to choose a diet that is right for you If you make a conscious decision to achieve a healthier weight, you will need to choose a diet that is right for you.

Someone is classified as obese when their body mass index (someone's weight-to-height ratio) is more than 30.

And while the body mass index has been criticised by medical experts in recent years as not being an accurate portrayal of someone's total health, an unhealthy weight can, however, take its toll on your health as it increases your risk for chronic diseases such as hypertension and diabetes type 2.

Unfortunately, losing weight isn't as easy as it sounds. We are inundated by so many fad diets and weight-loss products that it's easy to become confused. We also want to see quick results and tend to reach for anything that offers the promise of quick weight loss.

However, it's not only a healthy weight that is key to optimum health. Your lifestyle as a whole needs a complete overhaul.

Here are some pointers to help you choose the best lifestyle for you:

Unless you have chosen a diet or eating plan that you can follow indefinitely, you are likely to return to your bad old ways when you've reached your goal with the new diet. Before you know it, you will be back at your old weight.

What you really want is to start a diet that isnt really a diet at all, but rather a lifestyle change. Weight loss is very exciting and motivating, but once you get to weight maintenance, the novelty has worn off and it may become a challenge to stick to the changes you made.

Your new weight is only viewed as "permanent" once you have managed to keep it off for an entire year. The National Weight Control Registry is a long-term study which currently observes over 10 000 people who have lost a significant amount of weight and managed to keep it off. This is what they did to maintain their weight:

A "healthy diet" needs to adhere to a number of principles. The most important is that most of your food should be minimally processed (eaten as it is found in nature) and be predominantly plant based.

Here are some more practical suggestions to promote good health:

It's important to be able to maintain your diet, not only from a mental perspective, but also an economic one.

We tend to think that a healthy diet should consist of expensive superfoods. A healthy lifestyle can (and should), however, be cost-effective.

To save on your food budget, try focusing less on grass-fed, organic and "free from" foods (free from gluten/wheat/lactose etc.), and rather include minimally processed whole foods that are seasonal, that can be bought in bulk (and shared). You can also start a vegetable garden.

Small changes in your shopping list can have a significant effect on the weight of your wallet. Take for example swapping your fillet of salmon, for a few pilchards (the omega-3 content is similar). The cost per portion will drop from R40 to R3.50.

A similarly easy swap with very little impact on health outcome is swapping your olive oil (R150/L) for canola oil (R22/L).

Is your diet one that can only be followed if you dedicate all your time to preparing intricate meals? Is socialising difficult because of all your restrictions?

Although you may be able to follow a complicated and restrictive for a short period of time, eventually your need to socialise and be with others will take over and adherence to your diet will wane.

Find a way of eating that doesnt just suit you, but also your family, and allows you the flexibility to eat with others.

If the new diet you have decided to embark on has one or more of the following characteristics, you may be chasing a fad diet which is both unsafe and unsustainable:

If you need help on your journey to a healthier weight and lifestyle, our nutritional experts at Nutrition Solutions are there to help you. Ask them a question here, or visit their website.

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Jade Seeliger

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5 ways to choose a diet that is right for you - Health24

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March 6th, 2020 at 3:44 am

The Real-Life Diet of an Iditarod Musher, Who Eats When His Dogs Eat – Yahoo Lifestyle

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Two weeks after moving to Alaska in August 2014, Larry Daugherty, now 44, met well-known Iditarod musher Jim Lanier at a book signing.

Like Daugherty, Lanier trained at the Mayo Clinic and worked in medicine. They hit it off immediately. Daugherty considered it fatehed always dreamed of coming to Alaska and of dog sledding there. Lanier told him to stop by his kennel sometime. Daugherty went the next day, and kept showing up afterwards.

Almost six years later, on Saturday, March 7, Daugherty will compete in the Iditarod Trail Sled Dog Race for the fourth time. The event features the best mushers in the world in tandem with their teams of 14 dogs, and over the course of nine to 12 days, competitors traverse through nearly 1,000 miles of treacherous terrain from Anchorage to Nome (roughly the same distance as Los Angeles to Portland). To date, Daughertys best finish is 10 days, 18 hours, 29 minutes, and 10 seconds. This time around, Daugherty is running a B team from a larger kennel so those dogs can get some racing experience. Theyre on the younger side, but the hope is by next year, theyll be on the varsity squad for an Iditarod champion.

The Iditarod is just Daughertys warm-up. Three weeks after the race, hes planning on climbing Mount Everest. Hes no newbie climber, having summited peaks all over the world, including Denali, Elbrus, Aconcagua, Kilimanjaro, Alpamayo, and Lobuche. But this marks the second time hes tried for what hes dubbed the Iditarest, which means what you think it means. His first attempt in 2017 didnt go according to plan during its latter halfhe was turned around by dangerous weather an hour from the summit.

A photo of Daugherty.

In an interview with GQ, Daugherty explains what drives him to put his body through two physically demanding events back-to-back, and how he trains for wildly different athletic feats.

GQ: Youll have less than a month between the Iditarod and Everest. Whats your strategy to prepare for both of them?

Larry Daugherty: Part of what makes the Iditarest such a challenge is that the Iditarod is pretty much the last thing a climber would want to put their body through right before an 8,000-meter climb. My primary focus in training has been to get myself in the best shape of my life. The toll on my body is severe with a 1,000-mile dog sled race. But I wont run as punishing of a race as the elite mushers. Both in the interest of the dogs, as well as myself, I plan to run a conservative racemy goal is to finish. There is certainly a risk in the Iditarod of injury or other detriments to my body that would impact my Everest climb.

What is your fitness routine right now?

A typical training routine for me is two hours of cardio per day and one additional hour of strength training or core. I spend a lot of time at the Alaska Rock Gym. They have everything I need, from a StairMaster to a treadmill to weights. Then I reward myself after my workouts with some climbingits my treat for finishing my workout. Running on the treadmill facing the climbs is a motivator for me. I also do regular hikes in the mountains near my house.

What do you do for weight training?

Primarily legs and core. Tons of squats and crunches, which I do every day. I also do upper body a few times a week. I try to constantly do micro workouts. At work, every time I see a patient, Ill go into my office afterwards and do some curls before seeing the next patient. I also installed a pull-up bar in the clinic, so every time I walk by I do some pull-ups.

One thing I know about expeditions is that the food isnt exactly gourmet. What do you pack to eat to fuel yourself?

On the mountain there's a lot of meat and rice, some of which we get at tea houses on the way to base camp, and some of which our expedition cook makes. I bring plenty of snacks from home. Primarily things that give you energy. Im a big fan of peanut butter and Snickers bars. When the altitude starts to hit me, I find I cant choke down a Clif Bar or protein bar, so its usually softer stuff that Im taking in.

I assume that differs from your diet at home. Youre probably not eating Snickers every day?

Yeah, thats for sure. Ive been in training for the last year, so Ive really tried to clean up my diet a lot. I eat very little sugar. Mostly vegetables, lean meats, and protein shakes.

When youre mushing, youre responsible for feeding both yourself and the 14 dogs. How do you juggle that? Ive heard the dogs need roughly 10,000 calories a day when theyre racing.

On the Iditarod trail, I eat when the dogs eat. The dogs primarily eat beef and fish. Thats also how the dogs get a lot of their water content, because the protein is frozen, and we essentially make a goulash for them by heating snow until its melted and boiling. I cook their food in that. They usually eat four times a day. At that point, its easiest for me to heat vacuum-sealed meals for myself. Things like shepherd's pie, pasta, and soup. Im focused more on the dogs' nutrition on the trail.

Whats the biggest challenge associated with running in the Iditarod?

Sleep deprivation. Thats really the hardest part. I usually stop for six hours at a checkpoint, which is considered a large amount of rest; the elite mushers will take between two and four hours at a checkpoint. At least two hours of that time is spent taking care of the dogs and melting snow to get water. Taking care of each and every paw. Rubbing sore muscles. Just really obsessing over the health of the dogs so they can get you through this thousand mile adventure. You just don't get a lot of sleep. You also can't plan on storms that are going to hit and how that might affect your race plan.

How do you come down from events of this magnitude? A Netflix binge? A half-marathon?

Ill sleep for 12 hours a day for two or three days after the Iditarod. I feel like I cant get enough sleep and cant get enough food. I usually lose five to 10 pounds on the trail. And being a father of five whos gone for this event, coming down usually means reconnecting and spending meaningful time with my family.

Whats next after the Iditarest?

Im taking my daughter and her friends up Mount Rainier this summer. Then in June 2021, my son wants to climb Denali for his senior trip, and were training to do that together. Ive already climbed it once before. After that, I have a few more of the Seven Summits to do. From an adventure standpoint, those are my big goals right now.

This interview has been edited and condensed for clarity.

Real-Life Diet is a series in which GQ talks to athletes, celebrities, and everyone in-between about their diets and exercise routines: what's worked, what hasn't, and where they're still improving. Keep in mind, what works for them might not necessarily be healthy for you.

The Real-Life Diet of Shake Shacks Executive Chef, Who Taste-Tests Burgers Between Marathons

John Karangis wakes up at the crack of dawn to train, then heads into the office to invent new Shake Shack menu items.

Originally Appeared on GQ

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March 6th, 2020 at 3:44 am

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Pet snakes pile on the pounds due to diet and lack of space to exercise, say vets – Deadline News

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Pets suffering with too much weight is a problem that stretches beyond the four-legged kind, a leading vet has revealed.

Daniella Dos Santos, President of the British Veterinary Association (BVA), said that she saw a large number of pet snakes with obesity issues whilst working as a small animal and exotics vet.

Daniella believes that this can be caused by a lack of space to exercise coupled with overfeeding.

Her concerns chime with a recent BVA survey of the profession which showed that vets estimated that almost half of exotic pets brought into their practice were not having their five animal welfare needs met.

The need for a suitable environment was the most common with 89% saying that that this was the most common need that was lacking.

Daniella said: Obesity in pet snakes can have a serious impact on their health and welfare, including leading to issues such as liver problems.

The perfect size of a snake enclosure will depend on the species but all pet snakes should have enough space to roam as well as a place to hide.

They also really benefit from enclosures with appropriate enrichment.

Accepted research and husbandry practice says that snakes should have enough room for physical activity.

An inability to maintain an appropriate body temperature means that snake enclosures should also be large enough to provide an appropriate environmental heat level.

Other research talks about the necessity for snakes to be able to stretch.

One such study, published in Vet Record followed some 2018 guidance issued by Defra on selling pet animals and the care of snakes.

A draft version contained an acknowledgement that all snakes should ideally be allowed enough space to stretch out in full.

However, this passage was later removed before final publication and remains controversial for some veterinary professionals.

Snakes are carnivorous, and their perfect diet will depend on the size and species of the snake.

Daniella added: Getting the diet right for a pet snake is essential in making sure that they are healthy, as well as ensuring an appropriate environment is provided.

It is worth bearing in mind that most types of common captive snakes can live to a minimum of 15 years.

The royal python can live up to 30 years and the corn snake, 20 years, so keeping them as pets is a long-term commitment.

I would urge anyone considering getting an exotic pet of any kind to really do their research around the animals needs and think carefully about whether they can realistically provide for these.

Your vet will be happy to help if you have any questions.

BVA recently published an action plan for vets to support them in tackling obesity in companion animals and says that obesity and overfeeding of pets was among their most pressing animal welfare concerns.

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Pet snakes pile on the pounds due to diet and lack of space to exercise, say vets - Deadline News

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March 6th, 2020 at 3:44 am

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Prerace Cheetos Helped Ashley Paulson Tackle the Olympic Marathon Trials – Runner’s World

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Ashley Paulson has a little more energy than most people. Ever since the mom of four from St. George, Utah, began training for Ironman triathlons and marathons 10 years ago, she has grown to embrace early-morning workouts, late-night treadmill runs, and afternoon doubles whenever she can squeeze them in.

I dont want to be a mom whos not involved, Paulson told Runners World. Even if that means waking up before my kids do and staying up late to greet my two 18-year-old daughters when they get home at night. Indoor training and early mornings arent a chore anymore.

By day, Paulson, 38, works as a coach for iFit, a virtual training app offered by NordicTrack. Her job allows her to get in her first workout of the day, then she usually supplements with another session on her own in the afternoon. A typical week of training for the athlete includes running between 70 and 80 miles, cycling 12 to 15 hours, and swimming five to six hours.

I run a lot more compared to most triathletes, because its my favorite, she said. When I get off the bike in an Ironman, Im like, Yay, now I get to run a marathon!

Last year, Paulson qualified for the 2020 Olympic Marathon Trials at Grandmas Marathon with a finish time of 2:44:50. Throughout the winter, she trained for Atlanta in a similar way that she prepares for Ironmans, maintaining the cycling and swimming load while increasing her running only slightly.

I dont run as much as other qualifiers, but I think biking and swimming keeps me just as fit and helps prevent injuries, she said. The hard work paid off: On Saturday, February 29, Paulson clocked 2:40:07 on the hilly and windy course at Trials, finishing 44th overall for women.

To keep up with the rigorous demands of her training and racing schedules, Paulson has to consume plenty of fuel. Here, she gives us the rundown of what she typically eats and drinks for a day of training.

On a day where I can sleep in a bit, Ill wake up around 6 a.m. and drop my first kid off at school at 7 a.m. If my morning workout is an hour or less, Ill do it fasted once I get home and eat breakfast afterward. If the workout is longer than an hour, Ill have toast with butter and jam and a shake blended with chocolate protein powder, peanut butter, strawberries, and a banana. I call it my PB&J smoothie. Im not a coffee person, so I add 65mg of caffeine to my shake.

On race mornings, I like having two packages of applesauce, toast, and a banana about three hours beforehand. Then an hour before the race, Ill eat a single-serving bag of Cheetos. It sounds crazy, but I tried Cheetos before Grandmas Marathon, and it sat really well and stocked me up on salt and carbs, so now its my lucky fuel. If Im hungry right before the race, Ill have an energy gel.

The biggest change Ive made to my training and racing over the years is adopting a better nutrition strategy. In my first Ironman, I only had 200 calories over the course of the race, and I learned that fueling during a race will make or break you. Now, I have 200 calories per hour of exercise. If Im running or doing a hard bike workout, Ill take in calories in liquid formenergy gels. If its a long ride, simple carb-and-salt combos work. My personal favorite ride snacks are puffed Cheetos and apple fritter doughnuts.

Plant-Based Chocolate Protein Powder

Im a sandwich junkie. For lunch, Ill usually make a big sandwich with avocado, turkey, lettuce, tomato, and mayo, and have that with water mixed with amino acids, which help with recovery. I typically leave at least four hours between my first and second workoutsthat way, my legs can recover and my food settles. About an hour before my second workout, Ill have a G2G bar. Im not a protein bar person, but these bars taste amazing.

Four times per week, Ill have a basic combo of chicken and rice, and during the weekends, Ill eat pizza with my family, or well go out to dinner. My usual weeknight bowl consists of grilled chicken cooked in our backyard smoker and white ricewhich I make using coconut milk to make it extra creamywith Ranch dressing and Wingers sauce on top. Its maybe not the healthiest, but it packs in carbs, protein, and salt, which I need a lot of.

The Right Way to Carb-Load Before a Big Race

The day before a race, I usually avoid fiber altogether to lower my risk of stomach issues. My biggest meal the day before is breakfastIll load up on pancakes, eggs, and other carbs. For dinner the night before, Ill have chicken, rice, and a baked potato with salt about two hours before bed.

Im obsessed with candy. On a non-race day, I prefer bringing jelly beans or Swedish fish as workout fuel instead of an energy gel. If my kids are having cake or ice cream at home, Ill eat some with them. I try to keep my sugar tooth in check, but I firmly believe that you can have everything in moderation.

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Prerace Cheetos Helped Ashley Paulson Tackle the Olympic Marathon Trials - Runner's World

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March 6th, 2020 at 3:44 am

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Malaika Aroras diet and workout plan: Actress Revealed Her Secret For Fab Abs And A Toned Body – SpotboyE

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Bollywood fittest actress Malaika Aroras Instagram profile is a proof that it takes a lot to get a perfect figure. You dont just need to wake up, indeed you have to work very hard for that. As the actress posts a workout video or any yoga pose of her, she takes the fitness goals up a notch. 45 year actress flaunts her perfect figure flawlessly, which slenders her waist, toned arms and legs that make us want to sign up for the neighbourhood gym right away.

We had a look on the actress's social media accounts a little to spill the beans on her fit and fab body.

Here's her workout and diet plan for her perfect fab abs and toned body.

Workout Plan

By looking at the actress body, it is clear that the Malaika is a hardcore workout enthusiast. Not a single day goes, on which she didnt hit the gym or indulge in any form of physical activity.

Cardio

Malaika starts her day with a 20 minutes cardio session. Cardio is best for boosting metabolism and burning fat. Malaika never misses out on her cardio session.

Yoga And Pilates

After doing Cardio, Malaika is also a die hard yoga and pilates fan.She performs yoga for around 30-60 minutes three days a week. She keeps on posting videos of her doing differnt styles of pilates on instagram profile.

Malaika Arora Diet Tips

Malaika prefers eating clean and fresh. Although she loves cooking, she cooks food at home only. According to the actress, right diet is the key to the perfect body. Here are her key takeaways from healthy diet plan:

Start The Day On A Healthy Note

Actress starts her day with a wholesome breakfast, and she makes sure that her breakfast is healthy and heavy. Malaika believes im having six healthy meals a day.

No Fat Diets

Malaika being a fittest actress stays away from fat diets. She eats healthy and does exercise accordingly. Which means no dieting that buzz on the internet.

Eat Mindfully

Malaika being a watchful eater, prefers food grown and cooked at home over processed and junk food. She is very much cautious about her meals and its timings, she wraps her last meal of the day by 7:30 pm.

Thus, Actress's diet and workout routine is a proof that fitness is on her priority list.

Image Source: instagram /malaikaaroraofficial

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Malaika Aroras diet and workout plan: Actress Revealed Her Secret For Fab Abs And A Toned Body - SpotboyE

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March 6th, 2020 at 3:44 am

Out with the bad, in with the good cholesterol, that is – TribLIVE

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Why do we hear so much about bad cholesterol and so little about good cholesterol?

Its mostly because your good cholesterol level is largely determined by genetics, says Dr. Jose Mejia, an Excela Health primary care physician.

That means theres only so much you can do about it, he says. Theres more you can do to regulate your bad cholesterol level through diet, exercise and medications and thats why it gets more press, so to speak.

To review, the body needs blood cholesterol, a waxy, fatty substance made by the liver, for important tasks like making hormones and digesting fatty foods.

Cholesterol travels through the blood on two types of protein, called lipoproteins.

LDL (low-density lipoprotein), the bad cholesterol, makes up most of the bodys cholesterol. HDL (high-density lipoprotein), the good cholesterol, absorbs cholesterol and carries it back to the liver, to be flushed from the body. While high levels of LDL cholesterol raise the risk of heart disease and stroke, high levels of HDL cholesterol can lower the risk.

According to the 2018 guidelines published in the Journal of the American College of Cardiology, the ideal HDL number for an adult is 60 or higher, while the LDL number should be less than 100. Total cholesterol number should be less than 200, and the lower the better.

Good cholesterol is a protective form, so having a higher number is beneficial, Mejia says.

Risks and benefits

Because the body makes all the cholesterol it needs, health experts recommend limiting cholesterol in the foods we eat.

Mejia says that there are medications that can boost good cholesterol, but the risk of side effects and the cost can outweigh the benefits.

Its easier to bring down the bad cholesterol numbers with medication with fewer side effects or risk, he says.

While optimum cholesterol numbers are a good guideline, Mejia says, they arent set in stone for everyone. Thats why its important to consult with a health provider who knows your total health history and can help you address other issues that can affect cholesterol levels.

In general, he says, it benefits everyone to follow a diet based on fruits, vegetables and lean protein and low in saturated fats which means limiting favorite indulgences like cheese and ice cream.

Individuals will respond differently to dietary intake, so it is recommended to keep dietary cholesterol intake to 200 (milligrams) or less per day, since there is not a test available to determine who responds to dietary cholesterol intake, says Ian Hunter, a clinical dietitian with The Well Being Center at Excela Health.

Boost your numbers

Hunter offers these recommendations for boosting good cholesterol:

Exercise Physical activity can help elevate HDL cholesterol and help promote a healthy weight that can help lower your risk for high cholesterol.

Embrace fiber Fiber binds to cholesterol in your diet and can act as a way to lower LDL and total cholesterol. Good sources of fiber are whole forms of fruits/vegetables and whole grains. Choose whole grain options such as oatmeal or bread that have 100% whole grain or whole grain flour listed as the first ingredient. If choosing a fiber supplement, look for one with psyllium or methylcellulose fiber.

Stop smoking smoking is linked to increased LDL cholesterol and decreased HDL. This is even more prevalent in women.

Choose plant sterols and stanols These compounds can help combat total and LDL cholesterol levels. Small amounts of these are found naturally in whole grains, oils made from vegetables, nuts and seeds. Food manufacturers also will fortify food such as orange juice, breakfast bars and spreads with plant sterols/stanols.

Reduce saturated fat Studies have shown a correlation of decreased total and LDL cholesterol levels by replacing saturated fats, found in animal products like butter, whole fat dairy and fatty meats, with unsaturated fats. Saturated fat should make up 7% or less of your total daily calorie intake.

Choose healthy fats This includes foods such as salmon, walnuts and flax seed that contain Omega-3 fatty acids.

Choose low fat or fat-free dairy options These include 1% milk, non-fat yogurts and reduced-fat cheeses.

HDL-friendly foods

Adopting a Mediterranean-style diet can help with cholesterol levels. The following foods are HDL cholesterol-friendly:

Olive oil Use extra-virgin olive oil in cooking (but keep the temperature low, since extra-virgin olive oil breaks down at high heat), salad dressings and sauces. Drizzle over cooked foods to add flavor. Add olives to salads and other dishes. Dont go overboard, though, as olive oil is high in calories.

Whole grains Bran, cereals and brown or wild rice may lower LDL and total cholesterol, which boosts HDL percentage. Whole grains contain soluble fiber, which is shown to help lower LDL.

Beans and legumes Black beans, black-eyed peas, kidney beans, navy beans, lentils and others are packed with soluble fiber. Beans also have folate, a heart-healthy B vitamin.

High-fiber fruit Nosh on prunes, apples and pears, for example, to lower LDL level and raise HDL level.

Fatty fish Eat two servings per week of fish such as salmon, mackerel, albacore tuna, sardines and rainbow trout. If you dont like fish, consider a fish-oil or krill-oil supplement to supply those omega-3 fatty acids.

Avocado The creamy green fruit is having a moment, thanks to the avocado toast craze. Avocados are high in folate and monounsaturated fat, which lowers LDL and reduces the risk of stroke, heart attack and heart disease. Theyre also high in fiber.

Nuts Theyre also high in fiber and contain those plant sterols that block the absorption of cholesterol. Snack in moderation, as nuts also are high in calories.

Soy While soy itself may not specifically reduce bad cholesterol, people often add it to their diet as a meat substitute. This and other healthy food choices can up good cholesterol levels.

Ground flax seed and chia seed Theyre also high in omega-3 fatty acids.

Source: healthline.com

Shirley McMarlin is a Tribune-Review staff writer. You can contact Shirley at 724-836-5750, smcmarlin@tribweb.com or via Twitter .

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Out with the bad, in with the good cholesterol, that is - TribLIVE

Written by admin

March 6th, 2020 at 3:44 am

Posted in Diet and Exercise


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