Weight loss is often associated with strict diets that could be depriving your body of essential nutrients and vitamins. In order to lose weight, your body must be in a calorie deficit but green tea may help assist in your weight loss journey. It has been linked to weight loss for several years but when is the best time to drink the worlds healthiest beverage?

Green tea has been said to be the worlds healthiest beverage due to its antioxidant properties and benefits associated with the tea.

It can improve fat burning when exercising as well as boosting calorie burning when at rest. The green tea is packed with a compound called catechin which is a highly powerful antioxidant.

Research suggests that this antioxidant can help speed up the metabolism which may help fat burning and help you to keep off the lost weight in the future.

Unlike dieting, incorporating green tea into your diet daily may take longer to see weight loss results but there are certain times you can drink the beverage to help boost these results.

READ MORE:Keto diet plan: Best foods to lose belly fat in just 2 weeks

The beverage can be consumed in many different ways including hot, cold, in a powdered form and some slimmers even like to add a splash of milk to make it creamy.

Experts suggest that drinking green tea in the morning may help kickstart your metabolism for the day and provide your body with healthy nutrients for energy boosting. This will also help you focus and concentrate and is an all round great drink to start your day off with.

However, research suggests that drinking green tea may be especially beneficial just before exercising.

One study consisting of 12 men found that consuming green tea just before exercising increased fat burning by 17 percent compared to that with a placebo.

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Another study found that drinking three servings of green tea the day before working out and another serving two hours before exercising increased fat burning during exercise and at rest.

However drinking too much of the drink may do more harm than good for the body and so in order to burn more calories, green tea should only be consumed around two to three times daily.

When making green tea, it is recommended to boil the water and then leave it to cool down for 10 minutes before pouring over the tea bag or loose leaves. This is because boiling water could kill the teas catechin, the chemical which can help drive weight loss.

Others may find that drinking green tea at bedtime could help calm the body and prepare it for a good nights sleep but for weight loss, in the morning or before meals is the best option.

While there is no solid evidence that drinking green tea can suppress hunger, many people who consume green tea daily have explained that they feel less hungry throughout the day.

This will help to show weight loss results quickly as your body will immediately be in a calorie deficit because you will be eating less throughout the day.

Further research suggests that drinking the healthy beverage may also help burn belly fat, one of the hardest places to lose weight.

Compounds in the healthy drink increases the level of hormones in your body that tell fat cells to break down fat. This then releases fat into your bloodstream and makes it available as energy.

Therefore not only does green tea help you burn more fat, including belly fat, it will also provide you with more energy, helping you feel more energised and motivated to reach your weight loss goals.

Green tea comes in many different forms with added flavours and one healthy way to drink green tea is to consume matcha green tea. This is available from most supermarkets and has fat burning properties.

Matcha is made from green tea and is the purest, highest concentrated form of the beverage.

Experts suggest having a cup of matcha green tea right in the morning when you wake up or later in the evening but not on a full stomach.

It is made by taking young tea leaves and grinding them into a green powder, this powder is then mixed with hot water to make it frothy.

This form of green tea also has many benefits including weight loss and boosting fat burning during exercise and at rest.

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Green tea: Best time to drink healthy beverage for quick weight loss results - Express

Our food columnist Murray tries the same unusual diet singer Adele is said to have tried to help him get in shape for post-lockdown life

How are you? that very simple question, asked millions of times daily, has become more loaded in lockdown than you ever thought possible.

When people ask me how I am you know, having spent the last 13 weeks in very real, often debilitating solitude I feel like saying back, Right now? Well, since you ask and then a torrent of inanities, observations and frustrations spews out of my unlocked lips.

My answers could vary by the hour in fact if I feel in the same mood at 8pm as I did at lunchtime that is reaching grown-up levels of consistency that merit the opening of a good bottle of equally grown-up red.

These are crazy times and so many of us are on the verge of entry-level lunacy that an altered state of consciousness is virtually a given. Victoria Beckham is probably working on a perfume encapsulation of our collective madness as we speak, for those tentative days when we can get close to each other and want to smell of something more than Dettol, soap and wet wipes.

Many of us probably just say that were fine because were still alive and we have food on the table and, really, who wants to know about isolation and loneliness when there are people in intensive care and families relying on foodbanks to live?

I know some people mainly quite affluent, it has to be said who have loved lockdown with a passion and who have used it as an opportunity to do fantastically creative things.

People have made music, written books and produced stunning artworks. Tracey Emin has a whole new show online of great work she has created whilst in isolation; at the other end of the scale the artist support pledge, a brilliant idea where you can buy an artwork for 200 or less, has been a huge success, both for artists and art lovers.

Baking has become an instagrammable art form, with sourdoughs displayed under lighting worthy of a Turner in the National Gallery. Summer sunsets on the Tay provide a collective online gasp as we realise the power of nature and our small but thankfully significant place within it.

Were all documenting everything on social media, as proof that we exist and that our individual light is still on. A ping from your phone is like a knock on the door in old money.

A zoom meeting is both an opportunity to do business and to look at other peoples wallpaper and soft furnishings whilst checking if theyve had a sly professional haircut. Hours speed by in minutes.

Throughout it all a bizarre, manic creature called Trinny Woodall keeps trying to sell us make up online, at a time when we least need it; her sense of derangement isnt the most helpful tool when all you want to look at is cat photos.

Her marketing presence in a pandemic has displayed the sensitivity of a cockroach, and sadly with the same eternal resilience. Leave me alone, woman! I have no need of your stack of slap, what with me being a 60-year-old man with a shaved head and untamed eyebrows that could currently knock out a Gallagher brother in a flick-off. What did I buy in another life to bring on this hell?

Meantime, photographer Nick Knight has documented every day of lockdown with a stunning set of images shot on his phone, basically turning confinement into a beautiful art project. For some, these three months have inspired a feverish work ethic which has driven them to new heights of creativity.

Im not one of them.

Much as I like my own company I also like to have the choice of when to go dancing with myself, and that feeling of powerlessness, of being a victim, of being somehow out of the game and forgotten, has been one that has affected my mental health daily.

If life is a chess game then suddenly we all became pawns, with the feeling that our capture could be imminent, swift and, worst of all, pass without notice or concern.

The fact that this has happened to more than 60,000 people so far is frankly terrifying and a national disgrace; thus the marketing of July 4 as some kind of new independence day for England seems like some kind of sick joke delivered by an end of pier buffoon, all punch-lines and corpulent privilege, the King with his retinue of pawns doing his will a gruesome collection of Lady Macbeths now with the blood of a nation on their collective hands. Lets hope the karma police are watching.

Ive been on a diet which has made me feel even grumpier and pricklier than the new normal lockdown spikiness.

Yes, I know there is nothing more boring than people talking about house prices and diets but Im starting to feel excited about getting out of my now worthless house and going to a place where other people meet and that makes me want to look good emerging into the light of the summer.

I know many of us have food-shopped, cooked, eaten and drunk our way through this crazy time, to the degree that flour and yeast sold-out and pasta at one stage seemed about to be listed on the stock exchange along with toilet rolls.

Strangely the one thing that still seems to be in short supply is a special cat food called Gravy Lover which is harder to find than lovage, a herb which I have had to seek, court and learn to love.

Lovage is one of the key foods in a thing called the Sirt diet and the Sirt diet, though not new, seems to have become a thing during lockdown. When I first tried to order the book it was out of stock although this could have been because of new pictures of Adele, whose weight loss is often credited to Sirt. They claim it can make you lose 7lbs in seven days. The remarkable thing is it works.

Getting lovage was the first hurdle because if youre going to believe in a diet and, at my fattest, I have always believed that there were at least two thin people inside me begging for separation then you have to do it properly.

Also if youre going to go through a routine based on denial and adherence during lockdown then you might as well be a slave to precision and submit to every edict of the dieticians. This means lovage and lovage means green juice and green juice means your kitchen smells like a compost bin. Three times a day.

Drinking juice made from kale, celery, parsley, rocket, lemon, lovage and matcha powder is something that, like gallstones and pickled garlic, you only really want the once in life.

One further addition an apple can be substituted with ginger should your psyche require that frisson of rebellion that comes from kicking against The Man once in a while.

For whatever reason, I would advise this substitution as, despite trying many tricks including holding my nose and eventually trying to actually stop breathing , this green juice is murder poison most foul.

Your mouth will feel like its just swallowed a bin liner thats been left uncollected for a week in blazing sunshine. Your throat will long for paralysis. Your nose will beg for roses or a quick dose of sinusitis.

Get used to it because you will be experiencing this joy three times a day for the first three days in place of what we used to call food in the olden days. At night you will pounce on your (frankly delicious) turmeric baked salmon with spicy celery like its nectar from the Gods. It will taste like it too.

Phase one is for three days and is billed as a serious kick-start to weight loss and great health. Three green juices and one prescribed meal from a selection, all of which are easy to prepare and delicious.

They do need a bit of real cooking though; you could have grilled green tea chicken kebabs with rocket and chickpea salad, prawn arrabbiata with buckwheat pasta or kale, coconut and tofu Thai curry. Its all good stuff, and nutritious.

You will develop a new love and respect for buckwheat, your fingers will be stained 20 Woodbine yellow by the turmeric and you will be checking that lovage plant outside your door assiduously.

And remember to wash your hands after touching all those birds eye chillies. Forgetting this has seen grown men cry as they idly scratch their sensitive bits and then feel the burn.

I couldnt find a lovage plant in the garden centre (you can get them online) so I called greengrocer Fraser Reid and asked if he stocked it. He doesnt but he very kindly dropped off a huge bunch of it from his own garden where it grows profusely. When you plant it bear in mind that it takes over and that your love affair with it might end one day. Potting it would be best.

Anyway after three quite tough days of juicing and fasting on just one meal per day, youre on to phase two and that means only TWO glasses of pond sludge every day. Get in!!

This is actually just the kickstart you need to keep going and from here it gets a lot easier because the food is so delicious. Plus you can have red wine and dark chocolate; I like the fact that the authors tell you to get 85% Lindt Excellence because its not alkalised.

Really, you just have to trust them even though it might seem like the biggest bowl of nonsense in lifes vat of minestrone. The fact is it all works.

By the end of day 3 you will be leaner. I mean, how could you not be?! Youve hardly eaten anything for 3 days! But jump on the scales and you will see the great results. I very quickly dropped from a lockdown heavyweight (for me) 90kg to 87, and that was with minimal exercise.

At the end of the week I had lost the 7lbs the authors claim, which is pretty good. I celebrated with some champagne and chocolate cake at a friends birthday and then a gallon of red wine the following night, when various stresses got to me and I just couldnt face massaging kale with olive oil as a substitute for getting close to a real person.

Then my neighbour Mel dropped some amazing bread in that shed just taken out of the oven and I feasted on that too. Thin is good but bread is better.

Im now back on the diet. Ive given up on the green juices for now as cleaning the juicer is a pain and also there is something totally dispiriting about yellowing bags of kale in a fridge that used to hold cheese, champagne and Chardonnay.

But the rest of it is easy to stick to because its all the kind of food I love to eat anyway. I bought a box of 20 bars of the dark chocolate online and, again, thats something I havent grown to love because I actually really do prefer the fake insulin spike rush of a massive bar of Dairy Milk to a good quality chocolate. But thats about it in terms of dislikes.

As for the lovage now growing in abundance in a tub outside my door, the roses I planted, the impulse buy of Indian ink to start drawing with, the Theragun Pro massage gun, the soap and pot pourri I had delivered from Italy, the Pam Hogg T- shirt using a word to describe Johnson and Cummings that would get me arrested if I wore it, and the Dennis Buchan painting of Arbroath Harbour from 1959 that I bought in an auction in Essex.

I can look back at lockdown and remember it this way as something that was hideous, painful, lonely and frustrating but which was also enriching in ways that I cant even begin to process.

As our lives open up again, onwards! Fortified by lovage!

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MURRAY CHALMERS: Lets look forward to eating out again and help to keep the hospitality industry afloat

MURRAY CHALMERS: Supporting your local independent food businesses has never been so important

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MURRAY CHALMERS: I tried sticking to the lovage diet - but I love bread more - The Courier

Christina Anstead is getting back to work. The Christina on the Coast star revealed that shell soon return to filming her HGTV show. Plus, she announced a premiere date for additional season 2 episodes of her reality series, which focuses on her Southern California design business and life with her three children and husband Ant Anstead.

RELATED: HGTVs Christina Anstead Shares What Keeps Her On Track With Diet and Exercise During Quarantine

Christina on the Coast premiered in May 2019 and has become a hit for HGTV. Season 2 of the Flip or Flop stars solo show premiered in January 2020. Now, a third season is in the works.

I officially start filming for Season 3 this month, Anstead wrote in her July 1 Instagram announcement. Fans can expect 13 new episodes to air sometime in 2021, the 36-year-old revealed.

Anstead who was formerly married to her Flip or Flop co-star Tarek El Moussa had some additional good news for fans. More season 2 episodes of Christina on the Coast are set to air in August.

SO happy to announce the next 5 episodes of #christinaonthecoast will air on @hgtv August 6th and they are now all 1-hour episodes, she wrote.

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It may appear that we are social distancing but we actually prefer to stand 10 feet apart! . For the last episode of season 9, I had a goal to find the nastiest, most disgusting house I could possibly find. . Based on her face, I accomplished my goal! This house has feces, urine, rats, mice, flys, nats, termites, cockroaches and a few dead birds. . As you can see, shes standing in the original pink carpet that has been covered with furniture for 30 years. . My favorite part about flipping a disgusting house like this is the horrific look on Christinas face!!. . Are you ready to see the all new season of Flip or Flop coming out October 2020??

A post shared by Tarek El Moussa (@therealtarekelmoussa) on Jun 26, 2020 at 6:31pm PDT

RELATED: Christina Anstead and Her Ex Tarek El Moussa Come Together to Support Their Daughter in the Sweetest Way

Though Anstead and El Moussa split in 2016, they continue to collaborate professionally (and co-parent their two kids). HGTV viewers can see them in action on the upcoming season of Flip or Flop. New episodes begin airing October 15. From the sound of things, the flips will be wilder than ever.

This season has 2 of the most disgusting homes Ive ever walked and if you have seen the turkey episode, thats saying a lot, Anstead shared on Instagram. (In the turkey episode, Anstead and El Moussa bought a house where someone had left a raw turkey out on the kitchen counter for months, leading to some pretty disgusting smells.)

El Moussa confirmed that for the last house of the new season, his goal was to find the nastiest, most disgusting house. He shared a series of photos from the property on Instagram, and it looks like he hit the mark.

Based on [Ansteads] face, I accomplished my goal! This house has feces, urine, rats, mice, flies, gnats, termites, cockroaches and a few dead birds, he wrote. As you can see, shes standing in the original pink carpet that has been covered with furniture for 30 years. My favorite part about flipping a disgusting house like this is the horrific look on Christinas face!!

In addition to her work as a designer and television personality, Anstead is now a published author. Her first book, The Wellness Remodel, was co-written with nutritionist Cara Clark and focuses on rebooting your life by changing your approach to diet, exercise, and mindfulness. Its inspired by Ansteads own efforts to remake her life after she faced a series of health problems and personal struggles. She hopes it helps other people learn to listen to their bodies, she told Parade.

If your instinct is telling you that something is off, thats when its probably time to try to figure it out, she said. I hope our book will offer some strategies to help you reset a bit!

Continued here:
Christina Anstead Reveals She's Getting Back to Work on Her HGTV Show - Showbiz Cheat Sheet

Its no secret that stress is bad for your health, but did you know that getting worked up could make those workouts less effective?

Its all to do with your hormones, and how the stress response causes your body to act up.

Nutritionist Libby Limon explained: Stress hormones, particularly cortisol, signal the brain to lay down or hoard fatty stores. This is driven by evolutionary and biological rationales.

When youre getting stressed out and anxious - something many Britons have felt during the last few months due to the coronavirus crisis - your body can work against you.

If the body is in a stressed state, it means that it needs to conserve energy by storing it as fat so it can deal with the cause of the stress, explained Libby.

Chances are, a lot of this will be stored around your middle, which is why belly fat can be so hard to lose if you're stressed.

READ MORE:Weight loss: Woman lost more than seven stone with this slimming plan

Libby recommended making sure youre prioritising your emotional wellness at the same time as focusing on your physique, in order to better achieve your weight loss goals.

Finding a way to switch off and relax, as well as working through any problems is important, Libby advised

Everything from regular walks to gardening or being in nature, yoga, exercise and meditation to reading are good for this.

However, while managing your stress levels by taking time out is key to keeping those hormones in check, you may also want to look at the very foods you are eating.

While you may be trying to cut down on calories, its important to remember that theyre not all created equal.

From a dietary perspective if you are trying to lose weight, be mindful of not just how many calories you consume but also what those calories are made up of, warned Libby.

The very foods you eat could affect your cortisol levels - so your stress can affect your diet and vice versa.

High sugar foods can spike blood sugar; this causes the release of insulin, another hormone which also drives weight gain, explained Libby.

Often the body can then also rebound with low blood sugar, that drives cravings and cortisol production.

Having balanced meals which contain adequate protein (at least 20g) and abundant vegetables that give complex carbs and fibres, will help balance blood sugar, manage cortisol and energy levels, Libby added.

This approach will mean you feel fuller for longer, as you work with your bodys hormones rather than battling against them.

Whats more, if you are dealing with raised stress levels, you can change certain elements to your diet to make you feel calmer.

Even what you drink can affect your state of mind - and reaching for a mug of coffee for an energy boost could be doing more harm than good.

High doses of caffeine can make the body create even more stress hormones, which is why you may feel jittery after a few too many cappuccinos.

Switching to matcha green tea could help, however, as it contains a substance which has a relaxing effect.

Green tea does contain some caffeine, but less than coffee, revealed Dr Naomi Newman-Beinart, medical nutritionist.

But the primary reason that tea is a better choice when were stressed is thanks to its content of a natural substance called L-theanine, which is virtually unique to the tea plant. L-theanine has been found to have a relaxing effect on the mind, reduce anxiety, and help with focus and concentration. Its thought to do this by increasing alpha waves in the brain, which are associated with being calm but alert i.e. increasing relaxation without causing drowsiness.

Matcha green tea has a particularly high percentage of the wonder ingredient, so switching your morning caffeine fix to the herbal alternative such as Pukkas Supreme Matcha Green Teawill help you feel alert, but calm. For tea lovers looking for a more soothing brew, try the brands Relax Tea fusion for a dose of relaxation.

Other herbal remedies can also help; Libby recommended a natural supplement such as Link Nutrition Relax capsules to balance out your stress hormones and your mood.

It contains chromium, which is key for blood sugar balance, as well as cortisol-balancing herbs, ashwagandha and ginseng, Libby revealed.

Several studies have proven that ashwagandha can significantly reduce and regulate your bodys cortisol levels.

This article contains affiliate links, which means we may receive a commission on any sales of products or services we write about. This article was written completely independently, see more details here.

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Weight loss: Why reducing lockdown stress is the key to getting rid of belly fat - Express

From Women's Health

Halle Berry says that her diabetes diagnosis drastically changed how she eats.

Since then, she's cut out sugar, white carbs, and conventional wine in order to manage her condition and feel as healthy as possible.

Today, Halle enjoys low-sugar berries, low-carb comfort foods like zucchini noodles and cauliflower mash, and organic keto wine.

As huge a part of my life as fitness is, I really believe that what we put in our mouths has the biggest impact on our health of any aspect of our lifestyle.

I've seen the profound power of food firsthandand throughout my life, I've made significant changes to my diet in order to support my health and well-being. Ever since being diagnosed with diabetes at 22, there are certain foods I just won't touch anymore.

People often ask me if it's hard to avoid certain foods and if I miss themand my answer? Not at ALL.

I'll admit, it's true that changing the way you eat is often incredibly difficult at first. (Believe me, I remember the mood swings and the cravings!) But after some timefor me, it was about three weeksthose cravings disappear and taste buds change. Honestly, I feel infinitely healthier and more vibrant after giving a few specific foods the bootand I wouldn't go back for the world.

Of course, everyone's journey towards their optimal health looks a little different, but saying goodbye to the following foods has made all of the difference for me (particularly in regards to managing my diabetes).

When I was 19 or 20 years old, right before I was diagnosed with diabetes, I was a complete sugar addict. I started the day with some sort of sugary cereal like Lucky Charms or Cocoa Puffs and I always, always had a candy bar or some sort of hard candy (Jolly Ranchers and Hot Tamales were my go-to's) on me. I was sugared-up all the time.

After my diagnosis, though, it was like a switch flipped. My health was on the line, so I went cold turkey on my sugar-filled ways. Out the window went the candy, the desserts, and even super-sweet fruit. At first, it was hard. I'd relied so much on sugar my entire life that I had headaches and terrible mood swings when I quit.

Story continues

Within a few weeks, though, I started to feel better. Eventually, my desire to eat sugar completely disappeared. I didn't even like the flavor anymore. Now, even if you put a giant plate of dessert in front of me, I am zero percent interested. The only time I eat sweets these days is on my kid's birthdaysand that's for them, not me! I'll snack on low-sugar fruits like blackberries and raspberries, but that's about it.

After giving sugar the boot, I quickly learned that the body breaks down refined carbs straight into sugar, so I swore off those in order to better manage my diabetes, too. I ditched rice (yes, even brown rice), pasta, and breadand never looked back.

I know some of you are wondering, how could you ever swear off bread? But just like with sugar, when you give your body enough time without it, your palette changes and it loses its appeal. (Bonus perk: I no longer miss out on a beautiful meal out at a restaurant because I've filled up on the bread basket.)

As I cut these white carbs out of my diet and learned more about a keto lifestyle, I began to cut back on high-carb foods further and swap in low-carb alternatives and plenty of healthy fats.

So, instead of having mashed potatoes, I make cauliflower mash with butter and salt. It's so delicious and creamy, my kids don't even know the difference. Or, when my kids eat pasta, I opt for zucchini noodles. These simple swaps make it easy for me to enjoy a meal with my kids and still nourish my body in the way that works for me.

For me, the final piece of the puzzle was wine. I have always loved wine, but as I upgraded the rest of my lifestyle to manage my diabetes and feel as healthy as possible, I wondered if there was a better way to enjoy my wine.

When I discovered Dry Farm Wines a few years ago, I was intrigued. Their natural, organic, and biodynamic wines don't contain any added sugars or chemicals, so they're low-sugar enough to be keto-friendly and don't have as much alcohol as the average bottle.

The earthier, hearty flavor of these wines took some getting used to at first, but now I'd rather drink them than anything. While conventional wines often got me buzzed fast and left me with a headache, these did not. Yet again, I wouldn't go back to the old stuff for a second.

Halle Berry is a producer, director, and actress. Now known as one of the fittest women in Hollywood, Halle recently launched rspin, a community for stories, conversations, and products for health and wellness seekers. In her weekly WH column and #FitnessFriday Instagram posts, she shares a personal look into her own health and fitnessalong with the tips, tricks, and advice behind her famously fit physique.

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Halle Berry Cut These 3 Things Out Of Her Diet Years Ago And Hasn't Looked Back Since - Yahoo Lifestyle

Working on the laptop all day? Try this one exercise regularly to avoid eye strain |  Photo Credit: iStock Images

New Delhi: The coronavirus pandemic led to lockdowns all around the world, as social distancing and staying at home became absolutely necessary to flatten the curve. As most workplaces were shut and people worked from home, the lines between working hours and non-working hours started to blur, so much so, that some people found themselves working for way longer than they are actually supposed to.

Apart from hampering personal and social life and disturbing the work-life balance, working on the laptops for long hours, almost the entire day has also led to significant damage to the eyes. Screen-time was already a matter of concern, even before the pandemic, but with nothing to do except work or look at your phone or TV, people's eyes seem to be suffering.

Experts suggest that certain exercises can help to keep your eyes healthy. While there is no scientific evidence that suggests that exercises can reduce the risk of weak eyes, it sure can reduce strain and stress, and may also delay the process. A healthy, balanced diet must also accompany these exercises, and one must make a conscious effort to reduce screen-time and give proper rest to the eyes. It is also important to wear your contact lenses or glasses if you have been prescribed their use, and also get your eyes tested periodically.

This exercise can be done while sitting, and in fact, can be a good break from your work and constantly looking at the laptop. To perform this exercise -

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Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

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Working on the laptop all day? Try this one exercise regularly to avoid eye strain - Times Now

Billie Jean King, 76, is best known as the 12-time singles Grand Slam winner, between the years 1966 and 1975. The former world No 1 was diagnosed with diabetes in 2014, and has revealed her concerns about the condition.

King is one of the most successful tennis players of all time.

She won six Wimbledon singles titles, leaving her joint-fifth on the all-time table.

The US athlete also won four US Open titles, a French Open, and an Australian Open title.

But, the tennis legend was diagnosed with type 2 diabetes six years ago, despite her superb athleticism.

READ MORE: Diabetes type 2 - the 'weird' itchy sign you may be ignoring

King admitted that she was binge eating for around a decade, leading up to her diagnosis.

She also has a family history of diabetes, which led to her diagnosis in 2014.

King has had to change her lifestyle to cater for her diabetes, and is making sure to exercise frequently, while cutting back on the amount of carbohydrates in her diet.

But, she's still concerned about the complications of diabetes, and is subsequently making sure she keeps her blood sugar levels in check.

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"I've been really trying to cut down on [carbohydrates]," King told Health.com in 2016. "I'm trying to pay attention to my intake. Because I love to eat. I just have to deal.

"I have an eating disorder; I was a binge eater. I don't binge eat anymore, but for about 10 years, I was being very cruel to my poor little pancreas. Then I also had diabetes in my family.

"My blood sugar is pretty good most of the time - if I'm eating right, exercising, and taking my medication.

"I'm worried about what it can do if I don't take care of myself. I know it's the leading cause of blindness and I know there are other complications."

Diabetes is a common condition that affects more than four million people in the UK, and 90 percent of all cases are caused by type 2 diabetes.

It could be caused by the body not producing enough of the hormone insulin, or the body not reacting to insulin.

Without enough of the hormone, the body struggles to convert sugar in the blood into usable energy.

It's crucial that if you think you have diabetes, you speak to a doctor as soon as possible.

Diabetes increases the risk of some deadly complications, including heart disease and strokes.

Many people may have diabetes without even knowing it, because the signs and symptoms dont necessarily make you feel unwell.

Common diabetes symptoms include having cuts or wounds that take longer to heal, having an unquenchable thirst, and passing more urine than normal.

Blurred vision, extreme tiredness, and having unexplained itchy skin could also be caused by the condition.

Sue Barker: Our Wimbledon will be broadcast live on BBC One on Saturday July 4 at 3.15pm.

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Billie Jean King health: 'I'm worried' - tennis legend explains symptoms of her condition - Express

(Bloomberg Opinion) -- In late March, Boris Johnson and Matt Hancock, Britains portly prime minister and its slender health secretary, both contracted Covid-19. Hancock had a mild case and was back to work a week later. Johnson was lucky to come out alive after a spell in intensive care.

Ever since then he has been on a mission. Johnson believes that being overweight was a factor in his contracting a more severe form of the disease, and a growing body of evidence backs that up. Ina study of 17,000 Covid-positive hospital patients, those with a body mass index of more than 30 (considered obese) had a 33% greater risk of dying than non-obese patients. A separate study of people in U.K. intensive care units for the condition found that 73% were either overweight, obese or morbidly obese.

The British prime minister once burnished his libertarian credentials by decrying sin taxes on producers of unhealthy snacks and sugary drinks, but the coronavirus has changed him. The food industry should prepare itself for the consequences.

The same connection between weight and Covid-19 has been borne out in other countries. In France, a study of people admitted to intensive care units at Lyon University Hospital, published in the Lancet, found 25% of severe cases were obese. Researchers at New York Universityhad similar findings.

Scientists are still trying to understand the connection better, but obesity seems to be a risk on various levels. Being significantly overweight puts greater strain on the heart and lungs, which makes fighting the virus more difficult. The infection enters the body through the enzyme ACE2, higher levels of which are found in adipose, or fatty, tissue (which obese people have more of).

The immune response in very overweight patients also seems to be compromised, due to the way a particular type of immune cell, called macrophages, invade the fat tissue and can sendthe bodys immune system into self-destructive overdrive. Hospital care may also be complicated by a persons size and any underlying, but as yet undiscovered, health issues.

The Covid-obesity link was observed in China too, but its a bigger worry in Britain and the U.S., where many people are overweight. Nearly 40% of American adults under 60 have a body mass index over 30. Nearly two-thirds of U.K. adultsare overweight or obese, according to the National Health Service.Obesity is prevalent in 29% of adults and one in five children aged between 10 and 11.

Critically, many of the recent Covid-19 flare-ups are in more deprived areas, and obesity rates are higher there. In Britain, the most obese country in Europe (apart from Malta), obesity is twice as high in the poorest areas as the richest ones. In the U.S., obesity has been linked to levels of income and education, and to ethnicity.

The question is what to do about that. Given the complexity of environmental, biological and psychological factors, weight isnt an easy policy area. The vast majority of those who manage to lose a lot of weight find they gain back most of it. Researchers have made progress in understanding why thats so, and the way calorie-reduction regimens trigger countervailing increases in appetite that ultimately defeat even the most determined dieters.

Cultural stereotypes and stigmas havent quite caught up with the research. If you scroll down the comments of any social media feed on the obesity debate youll find typical rejoinders with some combination of the words willpower, diet, exercise or portion control. There are accusatory glances at parents who dont monitor the weight of their children.

Johnson has certainly played with those stereotypes. When he was its editor, the conservative Spectator magazine ran an article warning people not to hire a fatty for a nanny, suggesting they were likely to be unclean, lazy and derelict in their childcare duties. Even for a magazine that prides itself on being contrarian, the piece was unscientific and grotesque.

In a 2004 newspaper column, Johnson said it was peoples own fat fault if they were obese, a view he described last week as embarrassing.In his Toryleadership campaign, he vowed to end the continuing creep of the nanny state and roll back sin taxes.Now, however, he is weighing in on the side of the interventionists, distancing himself from his oldviews. The government hasnt specified how it will act, but it is considering a range of more aggressive measures.

Story continues

One is likely to be expanding the U.K.s sugar tax. While Britain has a limited levy on soft drinks, which seems to be having an impact, there are too many exemptions.

Even an expanded sugar tax is only part of the solution, as Sally Davies, the countrys former chief medical officer, has argued. Education is needed for younger children, especially those from disadvantaged backgrounds who are more likely to eat packaged and processed foods and Brits also need protection from the fire hose of junk-food advertising.So far, thats been a very uneven fight. A report from the Obesity Health Alliance a few years ago noted that the government had spent 5.2 million pounds a year on its healthy-eating campaign, while confectioners and purveyors of junk food spent 143 million pounds on ads.

New interventions would no doubt be greeted with angry howls from the food industry. But some of the old arguments against taking action especially that sin taxes dont workor affectthe poor disproportionately no longer hold up. Johnsons backing for action adds political weight, and muscle, to the other side.

This column does not necessarily reflect the opinion of the editorial board or Bloomberg LP and its owners.

Therese Raphael is a columnist for Bloomberg Opinion. She was editorial page editor of the Wall Street Journal Europe.

For more articles like this, please visit us at bloomberg.com/opinion

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2020 Bloomberg L.P.

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Boris Johnson Has a Personal Stake in Fighting Obesity - Yahoo Finance

Lots of people shun carbs in a bid to lose weight. The idea that carbohydrates are calorific is widespread and has left people avoiding the whole food group. But should we really be switching to brown bread instead?Express.co.ukreveals how bread affects weight loss.

Carbohydrates are a wide category, including bread, pasta, beans and potatoes.

They are one of three macronutrients found in food, the others are fat and protein.

Obviously you cant eat bread all day every day, but many have taken to cutting the foodstuff out of their diet entirely.

So what is the difference between white and brown bread?Express.co.uktakes a look.

READ MORE- Veganism benefits: Should I go vegan? Will I lose weight?

No, carbohydrates will not make you put on weight if you eat them in the right quantities.

Hardly any foods contain only one nutrient and most are a combination of carbohydrates, fats and proteins in varying amounts.

They are important to your health because they give you energy and reduce risk of some diseases.

Carbs are not going to make you gain weight, unless you add butter and creamy sauces to them.

Carbohydrates actually contain fewer calories gram for gram than fat, making them a useful part of maintaining a healthy weight.

There are three different types of carbohydrates in food: sugar, starch and fibre.

The type of sugars that we tend to eat too much of is called free sugars.

They are often added to food or drinks such as biscuits, chocolate, and breakfast cereals.

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You are better off sticking to naturally occurring sugars, such as those found in honey, syrups, and smoothies.

Starch is found in foods that come from plants, such as bread, rice, potatoes and pasta.

Starch is good for you because it provides a slow and steady release of energy to keep you going all day.

Fibre is another important carbohydrate, and good sources include fruit and vegetables, wholegrain bread, and wholewheat pasta.

Significantly reducing carbohydrates from your diet could potentially lead to health problems.

Carbohydrates are the bodys main source of energy, and if you dont eat them your body will use protein and fat for energy instead.

It may be hard to get enough fibre without carbs, and fibre is crucial for digestion.

However, you should opt for healthier sources of carbohydrates such as wholegrain, potatoes, vegetables, fruit and legumes.

Brown bread is a healthier choice than white bread, according to a number of studies.

The NHS website says that wholegrain, wholemeal and brown breads give us energy.

They also contain B vitamins, vitamin E, fibre, and a range of minerals.

White bread gives you some of this too, but not as much.

Brown bread, wholegrain and wholemeal are also lower in fat.

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Weight loss: Is brown bread good for weight loss? - Express

Authors: Sam T. Lawson, Julia C. Gardner, Mary Jo Carnot, Samuel S. Lackey, Nanette V. Lopez, and Jay T. Sutliffe

Corresponding Author: Jay Sutliffe, PD, RD Flagstaff AZ, 86011 Jay.sutliffe@nau.edu 928-523-7596

Sam T. Lawson is an undergraduate research assistant and student at Northern Arizona University.

Julia C. Gardner is a research coordinator with the PRANDIAL Lab at Northern Arizona University. Mary Jo Carnot is professor of Counseling, Psychological Sciences, and Social Work at Chadron State College in Chadron, NE.

Samuel S. Lackey is the Head Strength and Conditioning Coach at Northern Arizona University.

Nanette V. Lopez is Assistant Professor in Health Sciences at Northern Arizona University.

Jay T. Sutliffe is Professor of Nutrition and Foods and the Director of the PRANDIAL Lab at Northern Arizona University in Flagstaff, AZ.

Abbreviations HEI: healthy eating index g: grams mg: milligrams oz: ounces kcal: kilocalories std.: standard DGA: Dietary Guidelines for Americans USDA: United States Department of Agriculture RDA: recommended dietary allowance RM: repetition maximum

ABSTRACT

College students are notorious for having poor quality diets and student-athletes are no exception. Collegiate football student-athletes often fail to meet overall energy requirements necessary to meet activity demands (65). The research herein assessed diet quality, body composition and physical performance of selected student athletes following completion of a brief, 8-week nutrition education intervention. The participants consisted of 55 Division I collegiate football players, aged 18-24 years (mean age 19.81.2yrs). Results indicated that group education sessions on nutrition had minimal impact on outcomes, perhaps due to the voluntary nature of the training. However, independent of the intervention, there were significant changes across time for the total scores on the Healthy Eating Index-2015 (HEI-2015), strength performance measures, and total body water. Participants with higher HEI-2015 scores versus lower scores did not differ on strength performance or body composition outcomes. Specific nutrients, including sodium, protein, and solid fats negatively impacted strength performance, especially for the bench press measures. At moderate altitudes, athletes may struggle to maintain sufficient hydration (41). In this study, athletes with higher hydration levels (based on total body water and extracellular water) improved performance from pre to post assessments of strength performance in bench press, back squat, and power clean. The results highlight the importance of nutrition on athletic performance, especially the negative impact of unhealthy choices. Educational sessions on nutrition designed to improve eating habits may need to consider social influences, including everyday eating situations, via a combination of group and individualized approaches.

Keywords: micronutrients, nutrition intervention, athlete, body-composition, moderate altitude

INTRODUCTION

College students tend to have poor dietary habits that include low micronutrient intake and high amounts of processed foods (36). Studies indicate that college students report low fruit and vegetable intake, with an average consumption of two servings of combined fruits and vegetables daily which fails to meet dietary guidelines (18, 21, 22). Although college students often adopt new dietary habits that are frequently maintained throughout life, their eating behaviors are typically unhealthy and include excessive consumption of processed foods, skipping meals, and/or eating at irregular times (62). Specifically, students who report following a Western diet consume the highest quantities of refined and energy-dense foods labeled high in fat and sugar, resulting in an increased disease risk (5). In this period of nutrition transition, college-aged individuals are consuming diets high in animal-source foods and eating more highly processed grains and carbohydrate rich meals resulting in lower fiber intake (53).

College student-athletes have higher energy demands due to exercise, training, and competition, but often consume nutrient intakes similar to or below recommended dietary allowances (RDA) (29), with many failing to meet energy requirements for their training style and intensity (46,60). Among those student-athletes who fail to meet their minimum energy requirements, football student-athletes have been identified in at least one study as having the greatest energy deficit (65). Research has noted that optimal nutrient intake along with supplementation, if needed, improves athletic performance and ultimately aids in recovery (11,30,63). Research has also noted that student-athletes who work with a sports dietitian have better dietary habits than those who seek nutrition knowledge from strength and conditioning coaches or athletic trainers (26). Among these positive dietary behaviors are consuming less fast food, not skipping meals, and eating a greater amount of whole foods (26).

To help student-athletes improve the quality of their diet, the Healthy Eating Index (HEI)-2015 assessment which generates a diet quality score based upon nutrient intakes, is a useful tool (68). Developed with key recommendations from the Dietary Guidelines for Americans (DGA), the HEI-2015 can be used to assess health risks among specific populations (58). For example, populations with adherence to a high HEI-2015 dietary pattern have a reduced risk of cardiovascular disease and certain cancers (47).

Diet quality plays an essential role in desired weight gain as many micronutrients have synergistic qualities allowing for better nutrient absorption from a wide variety of foods (32). This factor can impact football athletes because of documented evidence that a proportion of coaches falsely believe that certain positions require maintaining a higher weight or specific physique (9,10). Deliberate weight gain by football athletes through consumption of unhealthy foods can lead to metabolic syndrome and an increased risk of cardiovascular disease (6,15). Intentional dietary programming should be considered for football athletes, specifically offensive and defensive linemen due to their elevated risk of cardiovascular disease (69). However, athletes should be warned against the sudden or excessive gain in body fat as that may increase their risk for metabolic syndrome (67).

Student-athletes who receive nutrition counseling could have improved physical performance while increasing their lean body mass and maintaining a minimum threshold of energy (1). Many student-athletes receive nutrition information from athletic trainers and strength and conditioning coaches. Unfortunately, these individuals often lack nutrition knowledge, certifications, and/or adequate time to properly counsel student-athletes on dietary information. Therefore, consultations with a trained dietetics professional may benefit student-athletes (31). According to Hull et al. (27), student-athletes with access to a sports dietician reported improved dietary patterns such as eating before exercise, healthy post-exercise meals, and more nutrient dense meals while traveling; all of these dietary improvements may lead to improved performance and recovery.

The primary aims of this study were to improve diet quality hydration, body composition, and performance outcomes among football student-athletes. Exploratory aims included examining intake of specific nutrients and their impact on performance. Specifically, this study was designed to address the following hypotheses:

Materials and Methods

Participants Participants were recruited from the mens football team at a National Collegiate Athletic Association (NCAA) Division I program. These student-athletes primarily train, practice, and compete at 7,000 feet above sea level, which is considered to be at moderate altitude (14). A total of 65 participants were enrolled, with 10 lost to follow-up procedures, resulting in 55 participants who completed measures at both the initial stage and 8-weeks post-baseline period. Participants were 18-24 years of age (mean age 19.8 1.2yrs) and ethnically diverse, self-identifying as African-American (41.8%), Caucasian (49.1%), Southeast Asian (1.8%), and other (7.3%). No exclusionary health criteria were developed for this study, as all NCAA student-athletes are required to complete yearly athletic physicals to screen for possible health risks. Participants were informed of the minimal risks of the study and provided written informed consent. The experimental research procedures were approved by the Institutional Review Board #982568.

Study Design By design, this was a non-randomized pilot study where each subject served as his own control for measurements completed at baseline and 8-weeks post-baseline. The purpose of this pilot study was to examine the feasibility and effectiveness of implementation for consideration of future studies with collegiate sports teams. Following the baseline body composition testing, all participants received a five-minute individualized nutrition education with specific dietary recommendations to help improve their body composition parameters. After completion of baseline measures, participants were encouraged to attend three optional nutrition education sessions. To minimize scheduling conflicts, nutrition education sessions were offered every other week, during the middle of the week and on weekends. Sessions occurring in the same week covered identical material allowing all participants to receive the information uniformly. Each 45-minute face-to-face session included a lecture-style presentation that began with a food demonstration, followed by a lecture with a slideshow presentation, and time for open discussion. Sessions started with 10 minutes of the food demonstrations, followed by 20-minutes of nutrition education and 15 minutes of open discussion which typically centered on personal questions about the participants diet. The food demonstration included a discussion about why a particular meal would be considered effective fuel for the athletes. The participants were made aware of the nutrition education sessions through a group messaging app utilized by the athletic department which contained a link for an online sign-up sheet for testing and nutrition education sessions. Reminders were sent to participants via text messaging and email.

Diet Quality and Assessment Undergraduate and graduate students, in conjunction with faculty, were trained to collect Automated Self-Administered 24-Hour (ASA24) diet recall, blood pressure, and body composition from each participant. Nasco food models/replicas, depicting serving sizes of commonly eaten foods, were used to confirm the serving sizes of food and beverages consumed during the 24-hour diet recalls. The ASA24 is a web-based tool developed by the National Cancer Institute to accurately collect 24-hour diet recalls, commonly known as food diaries (ASA24, 2019). Although the ASA24 is a self-administered program, to ensure completion and accuracy, the 24-hour diet recalls were performed by trained study personnel.

Dietary measures of kilocalories, sugar, fiber, cholesterol, total vegetable, total fruit, total grain, total protein foods, total dairy, vitamin D, calcium, potassium, sodium, and solid fat were collected via ASA24. The HEI-2015 was generated to provide an overall diet quality score from the data collected from ASA24. The HEI-2015 diet scores range from 0 -100, with 0 being the lowest diet score and 100 being the highest. An HEI-2015 score of 50 was chosen to represent a cutoff score since scores below 50 have been classified to represent a poor diet (23).

Anthropometric and Body-Composition Measurements Evaluation of body composition was conducted using tetrapolar bioelectrical impedance analysis (BIA) via the Seca mBCA 515 (8). BIA is an efficient and non-invasive technique that enables the determination of body composition based on the measurement of electrical characteristics of the human body over five body regions, including left and right arms and legs, and the torso. The data can be used to assess metabolic activity, energy consumption, energy reserves, fluid status, and abdominal fat. Phase angle (phA) in BIA is a validated measurement that correlates with the percentage of body fat (%BF), body mass index (BMI), fat mass (FM), and total body water (TBW) (37). A low phA is associated with increased morbidity and nutritional risk (39,51). Because phA is affected by body geometry, anthropometric measurements also need to be considered. Individuals with hydration outliers (i.e., unstable extracellular and intracellular water ratios) can obtain a phA measurement when using bioelectrical impedance vector analysis, which uses the plot resistance and reactance normalized per height (35,64).

Nutrition Intervention Participants were offered the opportunity to attend up to three optional, in-person sport-specific nutrition education sessions. The sessions were conducted over 8-weeks with those who participated typically averaging one session, every other week. The first session focused on the sport-specific nutrition topics related to macronutrients, micronutrients, and timed-eating. Macronutrient content focused primarily on the importance of proper carbohydrate and protein intake while information on micronutrients stressed the necessary diet for a body under physical stress due to training. Participants were encouraged to achieve adequate macronutrient and micronutrient intake through the consumption of whole foods, due to their greater nutrient density compared to processed foods and supplements. The second session focused on supplementation for an anaerobic training style with topics ranging from dietary supplements (e.g., protein powder and fish oil) to performance-based supplements (e.g., creatine and caffeine). The last session addressed the relationship between hydration and performance, including awareness of dietary, physical, and environmental factors that may promote dehydration. Participants were also provided information on how to calculate sweat rate in order to help them stay adequately hydrated through practices and training sessions. As previously mentioned, each session included a short food demonstration for preparing meals containing micronutrient dense-foods that met the minimum number of calories recommended per portion for football athletes.

Strength Performance Assessment also included strength testing for participants in the study. The primary goal of winter off-season training for football players is to increase their absolute strength and muscular hypertrophy, or more commonly known as increasing muscle size. The testing included a micro-cycle started by using a 1RM test on the power clean, squat, and bench. At the end of the training cycle, the 1RM was repeated to measure strength gains in each lift. The tests were conducted on three separate days to allow time for full recovery between testing days. Power cleans were tested first, followed by back squat and bench press. The athletes were familiar with all testing protocols provided by the Head Strength Coach and the assistant strength coaches.

Statistical Analysis To address the hypothesis regarding the impact of educational sessions on macro- and micronutrient consumption, supplementation, and sport hydration, participants were grouped based on whether they attended any of the three optional educational sessions. Initial grouping was based on comparing those who attended any educational sessions (experimental) with those who did not (control). Strength training outcomes, diet quality, and body composition variables were measured twice, at baseline and at 8-weeks post-baseline. Multiple 22 ANOVAs with time as a within-subjects variable and education as a between-subject variable were analyzed. Because attendance at educational sessions did not result in significant effects, groups were collapsed to consider change across time, with the initial consultation with individual athletes considered an educational session. Paired sample t-tests were used to compare selected variables across the two time periods.

Additional analyses were performed on specific dietary, body composition, and performance variables measured at 8-weeks post-baseline. Independent samples t-tests used median split comparisons for sodium, protein, and dietary solid fat to compare high and low groups on fat-free mass and performance measures. The HEI-2015 total score of 50 (USDA, 2019) was similarly used to separate participants into two groups, who were then compared using independent samples t-tests for BMI, weight change, fat-free mass, absolute fat mass and phase angle. Median splits were also examined based on extracellular water and total body water to determine impact on performance measures. All analyses were conducted using IBM SPSS Statistics version 26 software (28).

RESULTS

Analyses from the 22 ANOVAs using educational session attendance and time as independent variables indicated few differences between experimental and control groups. This unanticipated pattern of results suggested that there might be preexisting differences in our groups, such as ethnicity differences. Participation in the educational sessions was not well attended. Out of the initial group of 65 participants, 60% did not attend any educational sessions. Twenty percent attended one educational session, 12.3% attended two sessions, and 7.7% attended all three. When groups were collapsed to compare measures at baseline and 8-weeks post-baseline using paired sample t-tests, significant changes were seen in phase angle (t(53) = -2.301, p=.025) HEI-2015 total score (t(54) = -2.046, p = .046), total body water (t(53) = -2.501, p = .015), bench press (t(54) = -6.420, p < .001), power clean (t(54) = -3.494, p = .001) and squat (t(54) = -6.006 , p < .001). Marginal changes (p < .10) occurred for calcium and energy deficit measures (Table 1).

Table 1: Outcome Measures Collapsed Across Educational Session Attendance

Note. One participant was unable to complete the BIA measures. *p<.05, ** p<.001 Abbreviations: mcg, micrograms; mg, milligram, g, gram; kg, kilogram; %, percent; kcal, kilocalorie; oz, ounces; sd, standard deviation; BMI, Body Mass Index, HEI-2015, Healthy Eating Index- 2015

Education (see Table 2) indicated a participant attended at least one of the three optional intervention sessions. For energy deficit, there were marginal but nonsignificant changes over time (p < .10) (Table 2). Number of education sessions attended had no significant effect on HEI-2015 total score (p > .05) (Table 2).

Table 2: Energy Deficit and Total HEI Score Differences Based Upon Nutrition Education Session Attendance

*p<.05, ** p<.001 Abbreviations: Ed education; HEI, healthy eating index; kcal, kilocalories; SD, standard deviation

Following the initial group comparisons, an analysis was conducted at week 8. The examination was intended to assess whether making healthier diet choices impacted performance measures. HEI-2015 total scores were examined, as well as specific nutrients (i.e., sodium, protein, and solid fats) using data from the ASA24.

A HEI-2015 total score of 50, data taken at week 8, was used to separate participants into two groups to compare 8-week body composition outcomes of weight change and performance outcome measures including, bench, power clean, and squat. Table 3 evaluated the relationship between the two groups differentiated by HEI-2015 total score and body composition parameters. There were no significant differences in outcomes between the two groups (Table 3). Additionally, the two HEI-2015 groups were compared on 8-week outcomes including BMI, fat free mass, absolute fat mass and phase angle (Table 3). There were no significant differences between HEI-2015 groups on any of these outcome measures.

Table 3: Diet Quality and Body Composition Assessment at 8-weeks

Abbreviations: HEI, healthy eating index; BMI, body mass index; kg, kilogram; std., standard

Median splits of sodium, protein, and solid fats were used to divide participants into two groups and compared on the outcome measures of power clean, squat, bench press, and weight change at week 8. Participants who consumed lower levels of sodium (< 7427.5 g daily) performed better on squat (t(49) = -2.147, p = .036) and bench press (t(49) = -2.390, p = .021) measures, and tended to perform better on power clean, although this difference was not significant (t(48) = -1.685, p= .098) (Table 4). Participants who consumed higher levels of protein (>186.9 g) were not significantly different in power clean (t(48) = -.835, p = .408), squat (t(49) = -1.539, p = .130) or bench (t(49) = -1.807, p = .077), although bench press measures had a non-significant tendency to be higher for those in the lower protein group (Table 4). Participants who consumed fewer solid fats (< 66.0 g) were not significantly different in power clean (t(48) = -1.453, p = .153) or squat measures (t(49) = -1.825, p = .111), but performed better on bench press measures (t(49) = -2.50, p = .014) (Table 4). Due to the moderate altitude location of the research, median splits on extracellular water and total body water were examined in respect to the effects on performance outcome measures. All differences in performance were significant indicating better performance outcomes for student athletes with higher extracellular water and total body water. Specifically, those with higher levels of extracellular water (21.7 %) had a better performance for the bench press (t(49) = 4.216, p < .001) , power clean (t(47) = 2.819, p = .007) and squat (t(49) = 3.420, p = .001). (Table 4). Additionally, those with higher level of total body water ( 56.4 %) had a better performance for the bench press (t(49) = 4.482, p < .001) , power clean (t(47) = 2.819, p < .001) and squat (t(49) = 3.419, p = .001) (Table 4).

Table 4: Strength Assessment and HEI Scores, Sodium, Protein, Solid Fat, Extracellular Water, and Total Body Water at 8-weeks

Note. a, median splits based upon participant results at week 8 Abbreviations: HEI, healthy eating index; mg, milligrams; g, grams; kg, kilogram; std., standard

DISCUSSION

The purpose of this study was to determine the effects of sport-specific nutrition education on diet quality, body composition, and strength training performance. The results indicated (i) improvements in diet quality (ii) body composition parameters remained constant (iii) dietary intake of sodium, excessive protein, and solid fat negatively impacted strength performance, and (iv) increased hydration status have proven statistically significant and can positively impact strength performance.

Sugar, fiber, cholesterol, total vegetable, total fruit, total grains, total dairy, vitamin D, calcium, and potassium outcomes did not result in any significant improvement over time, and were not associated with strength performance. The nutrition education intervention did not significantly improve HEI-2015 total scores, but diet quality improved over time. Although prior research indicated dietary compliance and nutritional knowledge improved following an 8-week nutrition education intervention among adolescent swimmers (50), the majority of participants in the present study did not complete the optional sessions. In the current study, the nutrition education intervention did substantially decrease energy deficit. Prior research demonstrated that energy deficit among athletes was reduced following attendance at four nutrition educational sessions (55). It is possible that participants in the study herein may have been seeking nutrition information from different sources such as the Internet, coaches, family, and friends (13), resulting in increases in calorie consumption. In the current study, the nutrition education sessions intervention yielded mixed results on HEI-2015 total scores and energy deficit. However, all participants received a brief individualized dietary consultation following baseline measures. Therefore, brief individualized recommendations may be an effective intervention strategy to make improvements in diet quality and reduce energy deficit.

Dietary quality was not a predictor of body composition in this study. Participants with HEI-2015 total scores of 50 and above were comparable to those with scores below 50 on BMI, fat-free mass, weight maintenance, and phase angle. Results from a previous study indicate that a higher diet quality score was associated with positive body composition parameters such as, lower body fat in adult men (16), and weight maintenance among university students (38). Additional research indicates that diet quality was negatively associated with snacking processed foods, but positively associated with body fat (4). The negative impact of poor snack choices may explain why our participants who scored lower on the HEI-2015 had greater, although statistically insignificant, fat mass. However, in contrast to the results presented by a different study (71), phase angle was not a useful assessment for measuring nutritional status because participants with lower diet quality scores had higher phase angle scores.

Dietary intake of sodium was a negative predictor of strength performance as measured by power clean, squat, and bench press. Participants reported consumption of foods with excessive amounts of sodium which is common among college students who frequently consume processed foods in campus cafeterias or fast food restaurants (3,49). Previous research suggests that slightly elevated sodium intake above the suggested daily amount (i.e. 2,000 mg) may help improve athletic performance (34,43). However, sodium consumption is typically timed in accordance to exercise (12). In the current study, not only was excessive sodium consumption detrimental to physical performance, but consuming higher than recommended amounts of sodium (2,300mg/day) was identified as resulting in negative implications for future health, including increased risk for hypertension and subsequent cardiovascular disease (CVD), stroke (45), and death (42).

There is a common assumption that protein supplementation is associated with greater gains in muscle mass and strength. This study found a trend toward greater strength gains when protein was not consumed in excess (1.8g/kg). In fact, protein supplementation has been shown to have little to no effect on trained individuals when dietary protein needs are met (48,54), including attenuating exercise-induced muscle damage (17). Protein supplements are processed food products and lack many essential nutrients necessary to sustain a healthy lifestyle (56). Because of the nutrient deficiency of protein supplements, it is recommended that collegiate football student-athletes avoid intake if they are already meeting their needs through a healthy diet (54).

Dietary intake of solid fat was negatively associated with physical performance; athletes who consumed less solid fat had greater improvement in strength performance. Non-athlete, college students have also reported a high intake of dietary fat consumption (70). High intake of dietary solid fats, which are common in processed food and fast food, can hinder physical performance (7,2). Elite athletes showed the greatest increase in sport performance when their diet consisted of a high consumption of protein and carbohydrates, but limited consumption of dietary fat (2). Although not measured in the study, frequent consumption of fast food (e.g., French fries and pizza) among college students could explain the high intake of solid fats reported by participants in the current study (20,52). The fact that university students tend to rate the most important factors for food selection to be taste, value, convenience, and cost may explain the prevalence of consuming high-fat processed, fast food (66).

Hydration is a crucial aspect in sport, especially when athletes are competing at elevation. Increased hydration status appears to positively impact strength performance (44). Extracellular water and total body water can be used as hydration status indicators; a deficit of total body water is predictive of dehydration (19, 24). In a study conducted among college age athletes, increases in intracellular water, which constitutes 65% of total body water, were predictive of improved performance level (61). Insensible evaporation of water is higher at altitude, increasing the likelihood of hypo-hydration (33). To allow for positive training adaptations at altitude, hydration status needs to be optimized (57).

CONCLUSIONS

The number of nutrition education sessions attended had no significance on improvements in HEI-2015 total score. However, there were significant increases in HEI-2015 total scores from baseline to week 8, indicating that the individualized nutrition intervention that every participant received may have been an effective intervention strategy. The HEI-2015 total score may indicate the impact of unhealthy diets as it is a combination of all aspects of ones diet but the examination of specific nutrients may be a better indicator for how performance may be affected. These individual markers of performance could be hidden by a HEI-2015 total score as one part of a diet might be considered good while another portion might be poor resulting in what looks to be an average diet. The potential performance markers seen in this study were sodium, protein foods, and solid fats which, when eaten in greater amounts shown to have negative performance effects.

APPLICATIONS IN SPORT

High dietary intake of sodium, protein, and solid fat appeared to have a negative impact on strength performance. Although not measured in the current study, consumption of fast food and processed foods, which tend to be high in sodium and solid fats, should be limited in athletes due to their tendency to be detrimental to physical performance. A well-balanced diet should be encouraged as a variety in dietary intake improves performance and disease prevention (25,40,59). Participants with a HEI-2015 total score 50.0 had overall, though statistically insignificant, less fat mass, lower BMI, and better weight maintenance. Strength performance improved from baseline to week 8 in 1 RM power clean, squat, and bench press; athletes who consumed lower amounts of sodium, protein, and solid fat had greater physical performance than those who consumed higher amounts. Due to the lack of significant findings from the intervention, future research could consider using an equivalency trial to compare the effectiveness between an individualized nutrition intervention at baseline and a lecture/classroom style nutrition intervention conducted over time.

Strengths and Limitations

There were numerous strengths in this study, including expanding upon previously collected data from another research study (65). Participant follow-up was successful, despite the lack of incentives. Researchers assisting with data collection were blinded to nutrition education intervention status to avoid bias. Additionally, having the strength and conditioning staff perform data collection reduced potential bias from researchers. The established professional relationship with the strength and conditioning staff increased opportunities for nutrition-related research while assisting athletes improve their diet and performance.

However, this study was not without limitations. Dietary recalls were conducted over only one 24-hour period, which does not accurately represent a participants daily dietary intake. Additionally, reporting bias from participants may have resulted in lower reported amounts of less-nutrient dense foods, sweets, and alcohol. Limited variability in dietary intake reduced the likelihood of statistical significance. Lastly, nutrition educational sessions were optional, making it difficult to identify a clearly defined experimental group.

While scripted education at the time of testing body composition may impact athletes diet, there appears to be a disconnect from nutrition knowledge provided and what is actually implemented by athletes. Thus, application strategies for diet as opposed to knowledge enhancement may be more appropriate in determining the effect on performance. Individually reviewing the dietary analysis with each participant could improve understanding among the athletes regarding how their diet affects performance. Athletes who reside and train at altitude (e.g., 6,000 feet) are recommended to increase carbohydrate, hydration, and iron (on an individual basis) intake due to altered environmental conditions (41).

ACKNOWLEDGMENTS

Ethics Approval and Consent to Participate This study was approved by the Institutional Review Board of Northern Arizona University.

Consent for Publication Not applicable

Availability of Data and Materials The datasets used and/or analyzed during the current study are available from the corresponding author on reasonable request.

Competing Interests The authors declare that they have no competing interests.

FundingThis research was funded by the Eric M. Lehrman 2015 Trust.

Authors Contributions Jay Sutliffe: secured funding; developed study design; collected data; wrote and edited manuscript

Acknowledgements The authors would like to acknowledge the support of the PRANDIAL Lab at Northern Arizona University as well as the individual athletes who participated in this research. Special mentions go to Jason Farrow, Heather Marquis, Chris Stanley, Steven Stanley, and Hannah Olsen for their help during data collection.

REFERENCES

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Assessing the Outcomes of a Brief Nutrition Education Intervention Among Division I Football Student-Athletes at Moderate Altitude - United States...