#and I feel like a dietician would be helpful for making meal options for good

[thegastricadventure]

My Binder’s Origins

When I was getting ready for my first steps down the road of this surgery I had to go to a meeting. They went over the the different types of surgeries, the pros the cons and the amount of weight you might lose. It was a great source of information and right before they did it they gave everyone in the meeting a 1″ white binder that could be used to house all the information in.

It was a great starting point but I knew I would need more than 1″ worth of space. I went out and bought myself a 2″ binder and even that is too small. I am thinking I may have to upgrade again.

While you go through each meeting and class you are going to be given more and more information. As I have stated previously I would suggest you keep all of that stuff together. You have no idea what you may need again and again. Thus my binder in all it’s glory was born.

As you can see I kind of blurred out all the information about my doctor and the program. If you are serious about this procedure you need to contact your General Practitioner first and go over what your best options are. They will get you in contact with the right people to take the next steps. Plus, your GP and you should always be on the same page. They are the ones who do your yearly physical and are vested in your everyday health.

Now, my binder on the front and the back hold information, as well as something I got from one of my group meetings. I picked it at random, I closed my eyes and grabbed it out of a box of little supportive messages.

Remember The Now

To me this meant that the person you are now was strong enough to start this journey. When you think you are losing yourself to the depression or angry because you hit a wall you need to remember the person you where when you started the journey. 

Did they know you would get this far? How excited would the past you been at this moment knowing you’ve gone this far. You have already done so much, those classes, group meetings, support pages on Facebook, message boards have all added to this, step by step. This isn’t an overnight thing it takes time and is a lifetime commitment.

So remember the now, remember where you started, remember that feeling when you saw the potential to where you may go and who you hoped you’d become!

As we get into the meat of the journal I have a little pouch for all my pens to live in. You may not need this but I like color I like putting certain information I get in certain colors. I’ve said it once, I’ll say it again, I am anal retentive about this stuff. It’s how I am wired, I was like this in school too (primary, secondary and college).

So I not only have pens, but a highlighter and a pencil with extra led. It doesn’t hurt to be over prepared. Plus this way you know you always have a writing tool around.

Next, I have a list of all of my known allergies and how I react to them, medications (both prescriptions and over the counter) with their dosages and times you take them, vitamins with the times you take them and how much, medical issues and if you have it when they were diagnosed, short record and when you last got those vaccine boosters, past surgeries with month and year and finally broken bones also with month and year if you are able (I had two broken collarbones and an elbow before I was 7 I don’t really remember what month they happened in).

Spiral notebooks. I have two in my binder. One was for notes from the nutrition group and my actual group support meetings. The second was for notes that I took as I did my research and the lists I made because they were what I found out on my own. You can certainly use loose leaf paper for all of this too, but I find it is easier to keep things together in notebooks.

As you get farther along and get to meet with your surgeon for the first time they may give you a Patient Guide. This holds information on what to expect from the surgery, your mile stones, how to keep track of your food, portion control and exercises. Mine also has a lot of highlighted spots of things I thought was important. They want you to read through this book at least once before your surgery. I read through it 2-3 times so if I had questions I could ask.

Next I have folders. Yep plain old folders. I have one for my food information, such as sample meal plans to what to avoid. The next one was information from the support groups and from the initial meetings. There is a lot that gets handed out, it is good to keep on top of everything. The last folder is doctor and hospital information. You have discharge paperwork, proof of shots gotten (like the flu and other immunizations) you can even put your prescription information in that one.

Behind my food folder is extra things, such as recipes in plastic sleeves that I have created over the past couple of months to help with my portion control and protein intake. There is also food logs, these I suggest you start right away. It gets you into the habit and also allows your doctor and dieticians to know when and what you are eating so they can help you modify it as needed.

Behind my group meeting and classes folder I have the copies of the PowerPoints they gave me. It allows me to have quick access and I am able to reference everything as needed.

Finally in yje two inner pockets that are built into the binder. There I put the papers that have the questions I want to ask, also food labels of  stuff I want to make sure I am able to eat.

Above is an example of that. I brought in this empty bag when I had my preop appointment with my surgeon. This is pasta that is gluten free and have 4 g of protein in it. My doctor told me they want to to stay away from carbs but if I am going to eat a little bit of them, this is a good one to have. It adds to my protein, calcium and iron counts.

I also have in the back pocket information from Bariatric��Advantage which has the endorsement of my doctor and dietician. They sell vitamins geared towards gastric surgery people and other protein packed supplements. I also keep my hospital release records papers in this pocket too, because you never know when or who you need to get information from or to. Never hurts to have it all together and filled out so all you have to do is sign and date it when you take it into the various offices.

So yeah this is where I got my binder and everything within it a bit more in-depth than the group of pictures I posted earlier.

[nyc-uws]

Hacks For Ordering Healthy Takeout And Delivery, By CuisineChinese, Mexican, Italian and more — restaurant food can be made more nutritious with these tricks.

By Su-Jit Lin, Guest Writer 10/06/2020 05:45am EDT

As nutrition information becomes more widely available and ingredient transparency is more widely demanded due to food allergies and sensitivities, people are continually stunned at the amount of empty, nutritionally deficient calories they’re consuming when they dine out or order delivery.

But with a few easy fixes, you can hack your order and make it fit the ideal 1:1:2 ratio of carbs, protein and vegetables that professionals recommend.

After all, when you bring your food home, you’re free to make additions, subtractions and substitutions however you please to make it more beneficially nutritious, no matter the type of cuisine you order.

Let’s address some of the most common takeout and delivery cuisines you can easily make more nutritious.

Strategize Your Sandwiches

Every sandwich needs ― to borrow Ross Gellar’s term ― a “moist-maker.” For that reason, mayo is a must for many people. However, it’s a caloric bomb, especially if it’s slathered on with a heavy hand. The good news is, you have alternatives.

When ordering a sandwich, ask the restaurant to leave off the mayo so you can finish dressing it at home with your own. Sandwiches without mayo will be less soggy when you receive them anyway.

As registered dietician Casey McCoy reasons, “adding mayonnaise yourself allows you to choose how much goes on. If they do it for you, you may end up eating more than you normally would.”

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Another reason to sauce up at home? You can cut calories with canola oil mayonnaise or get on trend with avocado oil. However, McCoy recommends olive oil as “a better fat choice.”

Aside from this simple swap, bringing a sandwich home also opens up a plethora of add-on and change-up choices, allowing you to deconstruct and customize it in the privacy of your own kitchen. There, no one will look at you askance if you take off a slice of bread to replace it with a few leaves of lettuce. And you won’t get any odd looks, either, for completely taking apart your sandwich and putting it on a bowl of salad greens. Both are great ways to increase your vegetable intake, the nutritional value of the meal, and inch up to that 2:1:1 ratio.

Healthier Salad Hacks

If a salad typically doesn’t fill you up, it’s easy to convert it into something substantial that’s still nutritious. Consider turning your salad into an overstuffed wrap using tortillas, lavash bread or pitas with better nutritional value than what is offered at most restaurants. Eschew the side of bread that usually accompanies a salad, and instead, look for whole grains, high fiber, higher protein and low sugar on the nutritional labels of home pantry staples.

Another great tip for salads is to ask for the cheese and/or sweet toppings like dried fruits and nuts on the side. Although “these additions are a great choice for a salad to actually be satisfying and fill you up appropriately,” according to McCoy, getting the high-calorie ingredients on the side can help you personalize and control how much you’re consuming.

For takeout, salad dressing is usually separated, so that’s one less ask you have to make. This allows you to use just enough so that your greens aren’t drowning in it. “Toss it in a big bowl at home while you add the dressing to make sure it’s well-dressed,” McCoy recommends, “or use some lemon for extra flavor instead of using more dressing.”

Asian Takeout Additions

It’s easy to increase the nutritional value of your Asian restaurant takeout when you order. For one, tofu is a nutritional superstar McCoy calls “a great and inexpensive source of protein that is very easily absorbed, and a rich source of isoflavones, which research has shown to have protective effects against cardiovascular disease and some cancers.”

But even better, across the continent, vegetables feature heavily in most wok-fired dishes. Her pick is often Thai, which “tends to be a pretty healthy takeout pick because they have a lot of vegetable-heavy offerings.”

You can also steam-crisp or stir-fry your own vegetables and then toss them in the sauce that came with your takeout. This can help re-proportion the dish to better fit the ideal ratio.

Boosting your vegetable quotient with a quick homemade sauté works for many of the more indulgent noodle dishes, too. Matchstick vegetables like carrots, broccoli stalks, bell peppers and cabbage blend in well with lo mein, drunken noodles, chow fun, mei fun, yaki udon, and more. For no-cook, no-fuss toss-ins, bean sprouts can contribute a refreshing bite to heavier noodle mains, as can sliced snow peas or chopped sugar snaps. For soups, adding baby bok choy is actually quite traditional, or add Chinese or nappa cabbage or romaine lettuce (don’t knock it until you try it!).

Finally, you can ask for brown rice instead of white. McCoy says “you’ll be adding fiber and nutrients that will make you feel more satisfied than refined grains like white rice.”

Italian Updates

Pizza is often considered a cheat food, but there are multiple ways to make it more nutritious.

You know that slice is going to taste better after a few minutes in the toaster oven, so why not add some vegetables to it while you’re at it? Ordering a plain cheese pizza (or a vegetable one) gives you wiggle room to control your ratios. You can add grilled chicken, turkey pepperoni, turkey sausage, or sautéed and drained lean ground beef to make the proteins lean, or steam spinach or broccoli to toss on top of a white pizza and let them get toasty. Alternatively, zucchini is a nice add-on for red-sauce pies, and peppers, onions, and mushrooms are classics.

“I like to order a Caesar salad with my pizza and/or add lots of vegetable toppings to it,” McCoy said. “It sounds simple, but romaine is higher in vitamin A, folate, and fiber than kale or spinach, and anchovies have omega-3s, while olive oil is a monounsaturated fat, both of which can reduce the risk of heart disease.”

Caesar and other salads are typically on the menu at any Italian restaurant or pizza parlor, but what isn’t often advertised is that customers can usually request a side of steamed vegetables instead of the usual pasta side. This is typically some variation of a medley that may feature broccoli, zucchini, cauliflower, carrots and green beans. Sautéed or steamed broccoli, spinach and broccoli rabe are also often on offer, and they go better with marsala wine sauce dishes, française or piccata preps than clashingly sauced pasta.

Latin American Twists

Food from this corner of the world is also easy to make healthy when you order. Two effortless changes would be to request no cheese or sour cream on your dish. Instead, add your own pre-grated cheese at home — it typically comes in nonfat, part-skim, 2% or whole fat options, but McCoy suggests forgoing fat-free options for something 2% or more. “Your body needs fat,” cautions McCoy, “and fat-free isn’t as satisfying and may cause you to overeat later.”

To substitute for the sour cream, 2% Greek yogurt is an easy edit that keeps the flavors and mouthfeel indulgent while introducing helpful live and active cultures to your gut flora as well as increasing protein.

Establishments can often make other substitutions for you. Swapping white rice for brown, when available, is one of them. You can ask to swap rice for beans or request twice the peppers and onions in lieu of rice or in addition to it. Lettuce is also typically available, so just ask for it if you don’t want a whole side salad!

When it comes to Mexican food like tacos, say “yes” to all the vegetable accompaniments: the pico de gallo, the charred green onions, the shredded cabbage or lettuce. In fact, while you’re at it, dice up some more fresh tomatoes for their many vitamins and minerals and chop up more cabbage at home to bury your taco filling in, adding fiber as well as a palate-cleanser for the salt and char. Consider it more of a side than an accent.

You can also ask for corn tortillas instead of flour, which typically have far fewer calories. Corn is “less refined and contains more fiber,” than flour, McCoy said. Another alternative? Skip the tortillas entirely in dishes like fajitas, and turn them into rice and salad bowls.

The same applies for other types of Latin American food: Get a side salad with your Cuban or medianoche sandwich; ask for grilled veggies instead of rice or beans; add versatile sautéed zucchini to your ropa vieja or arroz con pollo; put your roasted pork on a salad; ask for your crema on the side and save your sweet plantains for dessert.

A Sweet Finish

And what’s dinner out without dessert? You can slightly moderate your indulgence by asking the restaurant to pack your dessert plain, skipping the restaurant’s embellishments such as whipped cream, ice cream, caramel sauces, chocolate drizzles, and the like. Instead, add your own at home. Use frozen yogurt, light ice cream or lighter whipped cream. Choose reduced sugar, no-sugar-added or added-fiber jams or jellies for accent flavors. Or just go with some fresh fruit. When you’re finishing the dish in your own kitchen, the choice is entirely yours.

As you can see, ordering in doesn’t mean having to leave your nutrition by the wayside. Go ahead and have that taco night, order the pizza after a busy day, call for Chinese, and get that dessert to split. You deserve it, and with these dietician-approved simple swaps and additions, you don’t even have to earn it.

https://www.huffpost.com/entry/ordering-healthy-takeout-delivery-cuisine_l_5f6224ebc5b65fd7b857cfb8

[mynutritionblog-blog1]

Diet/Body Weight

Hi, 

My name is Mariana De Lucca, I’m 22 years old and I’m majoring Culinary Management at George Brown College.

Diet/Body Weight is a topic that really matters to me.

Why are nutrition and weight status important?

Diet and Body Weight is connected to healthy. Choosing health options of food can make a positive impact on the body and in a person’s diet. Some benefits of a healthful diet are helping people reduce some risks for many health conditions like: overweight and obesity, heart disease, malnutrition, diabetes, and many others. In addition, people who are at a healthy weight are less likely to develop chronic diseases, such as some cancers and high blood pressure, which, according to the article “Food and Diet” (n.d.), the writer says “ The good news is that many of the foods that help prevent disease also seem to help with weight control-foods like whole grains, vegetables, fruits, and nuts. And many of the foods that increase disease risk-chief among them, refined grains and sugary drinks-are also factors in weight gain.” (para. 2).

Another topic that I would like to know is about Child Nutrition. What we should pay attention in some meals for kids, and what is the best to keep our children’s health.  

I feel that nutrition plays an important role in the culinary industry now and even more in the future, because we are what we eat. In addition, people today are following the social media padronization willing be healthy and eating better, which, according to the article “How Social Media Can Impact Your Consumption Habits” (2019), the author says “ There are qualified nutritionists, dieticians, chefs and wellness brands like Vape Genie using social media as a platform to share solid diet advice on healthy eating, nutrition, alcohol detox, weight loss and other topics”. (para. 7). Fortunately, the variety of restaurants with a healthy model are gaining popularity around the world, and in my opinion the nutrition plays a crucial role in the United States of America who struggles against obesity nowadays. The importance of the nutrition in the culinary industry is more important than we could imagine, because food is something that affects our well being and life time.

If you are looking for a reliable website about nutrition here it is:

https://www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/diet-and-weight/

Why this is a reliable source?

1. The website is from the Departament of Nutrition at Harvard.

2. Guided by health professionals free from industry influence.

3. The references are very well in-intexted present in every paragraph of information in accordance with the article.

Just be careful about looking for websites about nutrition, because sometimes is not reliable the source. I can give you an example of a non-reliable source:

https://www.naturalnews.com/2020-01-19-yogurt-can-help-lower-risk-of-precancerous-growths-in-men.html

Why this is not a reliable source?

1. Does not have any credibility of who is the author or if he is an expert about nutrition.

2. The references are there, but in low quantity and still does not prove anything.

References

Arnold, A. (2019, January 14). How Social Media Can Impact Your Comsuption Habits. Retrieved from https://www.forbes.com/sites/andrewarnold/2019/01/14/how-social-media-can-impact-your-consumption-habits/#3e145ef22796

Fernandez, D. (2020, January 19). Study: Consuming yogurt can help lower the risk of precancerous growths in men by 19 percent. Retrieved from https://www.naturalnews.com/2020-01-19-yogurt-can-help-lower-risk-of-precancerous-growths-in-men.html

Food and Diet. (n.d.). Retrieved from https://www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/diet-and-weight/

[anothergirlrecovering]

Dietician day five

Peggy is honestly just so kind. I feel like I say that every time, but every time I’m still blown away by it. Maybe that says more about me than it does her that I’m always so floored when people are so nice to me. I came in and she was running behind with her previous client so I sat down and was browsing my phone. When she came out to get me she said that she was sorry for running behind that she got to the office late this morning. I said I was fine and she said to put my stuff down and we can go and weigh. She weighed me and then I went back into her office and she said so how’s life and I said well I gain weight so it’s going good and she was like I saw that how has food been going and I was like it’s been OK it sucks but I’m trying and she was like yeah I saw that and I’m really proud of you I know it hasn’t been easy and you’ve been really pushing yourself but you’ve been doing such good work. She said that she was so thankful for me and I just found that so interesting as a statement but it was nice to hear and she was like seriously I’m just so thankful for you and she said she’d been looking at my logs And had been seeing that even though I’m not necessarily completing all of the meal clinics changes she sees so much consistency compared to what it was when I first came in and she’s just so proud and glad to see that because it’s a step in the right direction and also the fact that I did actually gain weight and I was like well yeah and yesterday was the first day that I literally did every single freaking snack and meal that there is. We were literally sitting there talking and she didn’t have her breakfast and I Wasn’t sure if she had eaten with her first client or what but so I didn’t eat until she was going to say something about it but she asked me how things were going with following the meal plan and I was like honestly it’s just it’s so time-consuming and she was like what do you mean and I was like because I just end up with so much anxiety around picking the right thing and not picking the wrong thing and she was like there’s no judgment and I was like I know that but for whatever reason I just have so much anxiety and I know it’s not your fault and I know it’s not even you I think it’s actually my history with my parents because they were so judge mental that I’m just always so afraid that I’m gonna pick the wrong thing and do the wrong thing and I end up writing out the meal plan like crossing things out and writing things in and trying to make all the food groups work and she wa wasn’t sure if she had eaten with her first client or what but so I didn’t eat until she was going to say something about it but she asked me how things were going with following the meal plan and I was like honestly it just is so time-consuming and she was like what do you mean and I was like because I just end up with so much anxiety around picking the right thing and not picking the wrong thing and she was like there’s no judgment and I was like I know that but for whatever reason I just have so much anxiety and I know it’s not your fault and I know it’s not even you I think it’s actually my history with my parents because they were so judge mental that I’m just always so afraid that I’m gonna pick the wrong thing and do the wrong thing and I end up writing out the meal plan like crossing things out and writing things in and trying to make all the food groups work and she was like I think you have hit all of your changes sometimes and I was like well if I did then I wasn’t aware of it and had been counting them wrong and she was like oh maybe not she said that she had an actually looked all that closely with that I was doing pretty well and she was like it’s actually all really flexible you know and I was like yeah but I don’t do well with flexibility and that’s part of the problem and she was like so do we need to make it a range of servings and I was like yeah maybe that would help and so she took out the original sheet of paper with my meal exchange values and she was like where do you feel like you’re not hitting your exchanges and where do you feel like you need more and I was like well how the heck do you only do eight proteins a day and she was like what do you mean and I was like honestly if I wanted a whole can of tuna that’s five of my servings a day and then I only have three left so basically I can have a little bit of peanut butter breakfast and then I’m like done so what about dinner and she was like it’s all flexible. She was like you can increase as you need to or decrease those as you need to just sort of depending on the day and it’s OK to have more one day if you happen to have to know that day and I must’ve just had a blank expression on my face and she was like we can go ahead and bump it up to 10 servings of protein and she increased the grain and decreased the dairy because I’m not doing so great on meeting the dairy exchanges anyway. She said something about nuts and that she was allergic to peanuts and I was like wait really? I said that I had brought her a peanut butter muffin but apparently that’s not an option and she was like oh that was really sweet but yeah I’m allergic to peanuts I had adult onset peanut allergy and she said that she had a little bit of signs before but then one time she ate it and got sick and it was just a pretty scary feeling so she took Benadryl and then got allergy tested and found out she was allergic to she can’t have it. I said that sucks and she was like it wasn’t anaphylactic or anything and I was like yeah but it’s still scary I can I can empathize there with some of my allergic reaction‘s. She was like sounds like your rigidity around your parents with food our old messages and I think you need to really write them a letter and I was like I totally did and she was like I saw that you had written something down but I wasn’t sure what it was and I was like yeah that was my homework and she was like that’s right and I was like I always do my homework that’s assigned to me and she was like I want to read it to me and so I ended up reading it all out loud it was pretty long and when I was done I was surprised because she said that was so beautiful and I was anticipating her being like by your parents are bat shit crazy but she apparently thought the whole ending to it was beautiful about when I want to do to take care of myself and she asked if she can make a copy of it and I said sure why not. She said she thinks that I really need to read that letter to Lynn and I must’ve looked pretty blank because she said do not feel comfortable talking to her about these things well they will surely knows about all of that but in general I try to avoid eating disorder topics because we need to sort of therapist and then I feel like it’s awkward because then she brings up seeing a specialist with it she does already know the things I mentioned and she was like well what about the aspect of what you were doing to take care of yourself and I think she knows about that she knows that I’m here and everything. I said that Lynn definitely knows about how my parents are and the memories that I mentioned and Peggy was like it sounds like your parents are honestly really self-absorbed and narcissistic and I was like yeah that’s my husband says to and she was like there’s this great book the Wizard of Oz and all of its narcissistic people or something and she suggested that I read it and said that she’s given to many clients over the years who had similar parents who were like mine and she said that her own parents were pretty narcissistic and so she can empathize and that book really helped her. She said that she thought it would help me and then I would see my parents throughout the book a lot and that she gets the sense that I’ve done a lot of work in putting boundaries in other areas of my life with them but when it comes to food there are just really no boundaries and they’re still sort of playing those rolls of telling me what to do and what not to do. I said yeah that definitely makes sense. And then I can relate to that. She said she knows that we gain is going to be hard but that it’s not really optional at this point and I said I know and she said I have so many things that I’m working towards and I said I just wish that it wasn’t all going straight to my stomach because I already hate my stomach but I understand it’s my body’s way of trying to protect my organs and she was like exactly but that will go away and it will distribute. I was like yeah I just wish it would go quicker because I absolutely hate feeling like I look pregnant. She also asked if there were any moments of last week that I had felt proud of myself at all and I said well sort of because yesterday I am and I did do every meal and snack and then also I said that I mean I got over my meltdown about not having corn and was flexible enough to just use polenta even though it’s totally not the same thing at all but it’s something. I said also the fact that I had eaten lunch on Sunday even though I had coffee because usually if I have coffee that I feel sick and I don’t want to eat and she was like so we know that usually use coffee to avoid eating because about makes you feel and I was like well not exactly but while I’m studying for this exam I need something to help me focus and it’s pretty much like my options are either coffee or Concerta and Concerta leaves me not wanting to eat and coffee makes me feel too sick to eat and she was like well there’s also tea have you tried that and I was like well sort of but it seems like T is never as effective as coffee or Concerta and she was like well if you know that the coffee’s gonna make you too sick to eat you could always just take the Concerta and eat and I was like I mean yeah I guess I could just do that and she was like you know opposite action and I was like look at you knowing your DBT skills and she was like oh we did them in those groups at the treatment center all the time and she was like come on radical acceptance you have to gain weight you have to make yourself eat and I was like yeah that’s true I could just do that. She pointed out that I wasn’t eating breakfast and she looked panicked because there was totally only 10 minutes left and I was like oh yeah and she was like you need to eat that and so I took it out and then I ate all of the fruit and she ended up saying at the end where she was like I know you eat all of your fruit but I’m trusting that you’re going to eat the other stuff in the car and I was like I will I purposely made sure to eat the fruit because I know that’s not something you can really eat easily in the car and she was like I didn’t know if you were just trying to eat all the fruit first because a lot of people do you service will try to fill up on the fruits and vegetables first and I was like oh yeah I most definitely do that every time and she was like well that’s a food ritual and I was like yeah I guess I hadn’t really thought of that. She had asked about any food rituals and I was like honestly I don’t think so but my husband might say otherwise and she was like well what would he say and I was like I mean he would probably say that I take way too long to actually plan out my meals because I end up just so rigid and trying to make sure that everything fits perfectly and that I end up at the grocery store far too often and she was like oh why is that happening and I was like I don’t know I think partially because I’m so inflexible and it’s like I end up thinking about a certain food that I end up wanting and then I think about it all day long and then I have to go to the grocery store to get it and then I’ll go get it and I’ll just wander aimlessly through The isles looking at what’s actually there until I eventually realize that I’ve wasted a bunch of time for no reason and go home and make the thing I was thinking I was originally going to make and she just sort of looked at me with this like sad but empathetic sort of frown and said I think your body is hungry baby you have to eat. And part of me just wanted to cry right there but I held it together and said maybe. She reminded me that I have permission to eat and permission to eat even more servings of anything that I want. She reminded me that food does not have an agenda and that it has literally been put on this earth to nourish our bodies and that’s it no further questions. She went through her usual series of questions about behaviors and asked if any other behaviors had sort of ramped up and I said no but that I had went running on Sunday and she asked how long and I was like I only just a mile and she was like I have a feeling he went running because you didn’t weigh yourself of the weekend and I was compensatory and she kept talking so I didn’t really get a chance to defend it because it wasn’t necessarily compensatory as much as it was that I was feeling really physically anxious and I hate that feeling and running does actually help that go away but whatever. She asked me about challenging my flexibility this week and she was like maybe it’s not calorie counting maybe it’s going to the grocery Store list or challenging yourself with a certain food or something and I was like or like picking whatever I actually want to eat instead of what the right thing is supposed to be when my husband and I go to this dinner theater over the weekend? She literally threw up her hands and said how excited she was for that and how she gets so happy for people when they get sassy with her eating this order and pick what they want and not what they’re eating disorder wants. I said I could manage that. She mentioned something about having to train my brain to learn that food isn’t going to cause cancer and I can eat and nothing will happen and I was like omg I ate so much white rice and pop tarts when I first got out of treatment and she was like I see that all the time where previously restricted foods become the thing you want all the time. She went and made copies of everything, and I grabbed my stuff and walked out.

[your-dietician]

Treating hypertension with herbal concoctions risky – Expert

New Post has been published on https://depression-md.com/treating-hypertension-with-herbal-concoctions-risky-expert/

Treating hypertension with herbal concoctions risky – Expert

The Nigerian Regional Director, Hope For Us Charity, USA, Dr Michael Ajidahun, speaks to GODFREY GEORGE about hypertension, especially in youths, and its remedies

Is hypertension the same thing as high blood pressure?

Basically, hypertension is high blood pressure. There are values of measurement before one can say one’s blood pressure is high or low. Hypertension is when the figure on top is more than 130 and the figure below more than 80. So, when one checks one’s blood pressure and the figure is not 130/80, then, one can say one has become hypertensive.

What might cause this condition, for someone’s blood pressure to be higher than 130/80?

There are a lot of things that can cause the condition. We can begin with lifestyle. When one’s diet is overly salted, that might be a serious problem, too. If someone has a habit of smoking, that is another risk factor. All that can be put under an unhealthy lifestyle. Stress, too, can be a factor. People with issues with their internal organs, like kidneys, also risk having this condition. There is something in the neck of humans called the thyroid gland. If it becomes swollen, then that can also be a factor. All these can be contributors to this condition.

It is also worthy of note that there are some hypertensions that happen and one cannot really trace the root cause of the condition. It may be as a result of some underlying conditions like diabetes.

Is it hereditary?

Yes, it is hereditary. This is how it goes. We know that hypertension brings in the issue of family risk. This means if one person in your lineage has the condition, it can increase your chances of also developing the condition as time goes. In a family where there is the condition, the offspring are most likely to also develop the condition; it just increases the risk of having it. It is not a must that the offspring would have it. What one needs to do is modify one lifestyle to be much healthier.

Can we call hypertension a disease?

Well, yes. We can call it a disease. It presents itself as one.

You spoke of an enhanced lifestyle for these people with high risk of the condition. What exactly do you think they should do and/or shouldn’t do?

First thing is to watch one’s diet. A lot of what we eat in this part of the world is very rich in salt and fat. One who wants a healthy lifestyle should not go that route if he wants to live a healthy life. We have nutritionists and dieticians that can help one create special diets at special times, and help improve these things as time goes on. Since salt increases the chances of having hypertension, it would be a good thing you reduce the salt intake. You don’t have to smear all your meal in salt; it doesn’t even make it tastier. If the person is one the big side, (s)he may have to lose some weight so as to also not become obese. Obesity has also been seen as another condition that increases one’s chances of having the condition. Alcohol needs to go down. All forms of smoking have to go – marijuana, cannabis, tobacco. No one should deceive you that anyone is better than the other; they are the same and they are deadly. Lifestyle modification is what is needed, basically. Eat way healthier, exercise and drink lots and lots of water. People underestimate the power of water. Drink a lot of water and you will feel refreshed and ready to face the day’s activities.

How do you think low-income families are going to be able to cope with this strict diet and lifestyle package?

Dieting is not very cheap, but it is not expensive. In a country like Nigerian when healthcare is not free, one had better prevent a condition than let it hit one. The rule still applies to everyone, the rich and the poor alike. If you are rich, I feel, you may even have more access to eating junk food and the likes. Vegetables like pumpkin are not that expensive. Buy some crayfish and some fish and your meal is ready. It depends on how you want to live your life.

Also, I would advise people to go for regular check-ups, so as to start management if the condition is detected. There are some drugs that one can be put on to help manage this condition, since it doesn’t have a permanent cure. At least, there is none that I know of. Though these drugs can be cost-intensive, one needs them to survive. That is one of the system failures that we have in Nigeria. Whether you are poor or rich, the protocol of handling and managing hypertension is the same. How long people with hypertension can live depends on how well they adhere to doctor’s instructions. Another thing is most of these low-income people may not be able to adhere to all these lifestyle packages, and it can be a very sad thing. The rich may have a nutritionist, personal trainer and dietician, but the poor may not have that luxury.

Talking about the poor, there are cheaper options for these ‘drugs’ in traditional packages, hawked in major cities in Nigeria. Won’t they suffice?

(Laughs) I don’t subscribe to the use of herbal concoctions and medicine. I don’t see the need to. A lot of people may say they used it and it worked. Well, these medicine mixtures have some medicinal content. The question now is, ‘Are you taking it in the right proportion and with the right mixture?’ That is the problem. They are not quantified. You don’t know if you are taking too much or too small. Some can even kill you. I don’t advise anyone to take those mixtures. We have seen a lot of Nigerian coming down with kidney and liver disease lately.  What do you think causes this? It is from herbal concoctions. Some can damage your heart and even your lungs. The logic of whether or not our forefathers used it is deeply flawed. We didn’t have enough technology to keep track of these things, so that was why we felt it was not killing them. No one should patronise these people who sell these coloured, poisonous substances.

What symptoms do you think people should look out to know one is hypertensive?

Firstly, hypertension is what we call a silent killer. It may not show any symptoms except the person has some organ problems. Sometimes, when one’s blood pressure goes very high, the person can start having headaches. Some may have chest pain. The person may begin to hear their heartbeat – this is what is known as palpitations. These are subtle signs that show that one’s blood pressure is getting high. If one begins to have swollen legs and hands, this may also be an indicator. This means the condition is already damaging an internal organ or two. Some even come down with a stroke, most times, this is fatal. Everyone should try to have their kit at home and monitor their blood pressure. Someone can have a blood pressure of 160/90 and tell you, “Doctor, I am feeling so fine.” So, how do you pick up these people? You know how hard the economy is these days and not everyone wants to go to the hospital. But at least, once in two weeks, look for a pharmacy and have your blood pressure checked.

But based on the belief that what one fears has a way of catching up with one, many people don’t feel comfortable going for check-ups when they have no obvious sickness signs.

It is a myth. It is not true.  A lot of people say, “What I don’t know will not kill me!” That is a very risky thing to say in a country like this. Most people would rather not know than go for regular check-ups and do know. This is not good. You checking your blood pressure all the time does not expose you to having blood pressure at all. It helps you to do what to do to avoid getting it higher than that.

You spoke about stress as a risk factor. What would say about some young people who just sit at home and do nothing, but somehow, they are down with hypertension? Does worrying cause this condition?

This is what we call hypertension in the young. When someone from 0-45 years develops the condition, they fall into this category. Drug use, especially the use of cocaine, is a major problem. Young people who engage in drug and substance abuse stand a risk of developing the condition. A lot of young people have also become diabetic, some are obese. There is the issue of family history, like I explained earlier. All these are factors as to why young people come down with the condition. Young people should learn to work out, to burn some fat and sweat. This helps the body a lot. At that point, your whole body is active and blood is circulating really well.  You need, at least, 30 minutes of exercise before you start your day.

For people in cities like Lagos with high traffic, they need to really watch their blood pressure, because of the high environmental pollution. Just walk from your estate to the other estate.

It is also worthy to note that there is no way anybody would be alive and not think, but when your thoughts enter into anxiety, all that can cause your blood pressure to rise. Also, you cannot just label someone hypertensive from just one visit. One may be anxious just by seeing a doctor. We call that ‘White coat hypertension’.

Does this anxiety with doctors lead to hypertension in the long run or it goes away after then?

White coat hypertension is just a thing. It does not lead to hypertension in the long run; at least, no research has proven that. This blood pressure rise does not mean one is hypertensive. It is also possible that one who has white coat hypertension may go on to develop hypertension in the long run. There is a possibility.

Is there a cure, especially for young people? Don’t you think people may have been misdiagnosed of hypertension when what they presented was WCH?

Hypertension does not have a cure, but it can be treated. If you begin to take any anti-hypertensive drugs as a result of misdiagnoses, then, the person would have to continue taking these drugs for life, so we all have to be very careful – both healthcare professionals and others. If you see that the blood pressure is getting under control, then you withdraw for a while, but that does not mean the person has been cured. It is a life-long thing and lasts for life. You cannot just start treatment when you are not sure of what the condition is. Also, please, get health insurance. It is not only for doctors. You are going to need it someday. Hypertension is not just for old people. Everyone has to be alert.

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Why we should eat a healthier diet and how can we make it a long-term lifestyle change?

According to the CDC’s National VItal Statistic Report of 2019, the leading causes of death today can be attributed to heart disease and cancer. Although these 2 conditions are unique, they share a common risk factor which is a poor diet. A poor diet can lead to obesity which increases the risks for heart disease and a poor diet consisting of overconsumption or underconsumption of certain foods increases the risks for certain cancers.

Image by Natdiner, http://madisonnautilusdiner.com/top-healthy-eating-tips-2019/

What are the benefits of eating a healthier diet?

According to Miss. Butler, a licensed and registered Dietician, a healthier diet can lead to:

- Weight loss

It is no secret that the obesity epidemic in the U.S. continues to worsen and obesity is a major risk factor in many chronic conditions. By eating a healthy diet, we can lose weight and curb obesity to live a longer and healthier life. Limiting our diets from processed foods and increasing our intake of fiber rich foods can contribute to weight loss.

- Reducing risks of certain cancers

Limiting alcohol consumption can lower our risks of liver cancer and diseases. Increasing our intake of fruits and vegetables can lead to decreased risk of colorectal cancers and fruits and vegetables are full of fiber which can help curb your appetite.

- Prevent or maintain Diabetes

These days, pretty much everything has sugar in it so, diabetes type II is at it’s all time high. By limiting our intake of sugar, we can manage our blood glucose levels to prevent onset of type II diabetes or maintain it’s levels for diabetics.

- Prevent Heart disease and stroke

One of the key risk factors of heart disease is due to our high intake of red meats and foods high in cholesterol and saturated and trans fats. By limiting our intake of high cholesterol foods and replacing it with foods rich in HDL “good” cholesterol, we can help prevent onset of heart disease.

- Prevent cognitive disorders and cognitive decline

Although cognitive disorders are not as life-threatening as heart diseases or cancer, it can heavily affect our every day lives. Cognitive disorders such as Alzheimer’s or Dementia are such conditions that can lead to decline in our cognitive abilities. Eating foods rich in Omega-3 fatty acids and vitamins C,D and E can lower our risks of developing cognitive disorders.

Crichton-Stuart, C. (2018, June 26). The top 10 benefits of eating healthy. Retrieved from https://www.medicalnewstoday.com/articles/322268.php.

~MW

Eat smart

A healthy diet and lifestyle should be our priority. There some steps to healthy lifestyle, some of them are: drinking enough water per day, exercising, maintaining a healthy��weight, and of course good nutrition. Eating healthy can be fun too. To eat healthy means eating food that is enjoyable to you in the quantity that is good for you. Watch what you eat and how much you eat. Because of our busy lifestyle we have no time to make healthy food, even though it is very easy. In this blog I want to give some healthy, easy and quick recipes. 

Start your day off right with a healthy breakfast “Avocado toast with egg”.

Sometimes simple is just better. Top two lightly toasted slices of whole-grain bread with smashed avocado and a sprinkling of salt and pepper. Layer on two sunny-side up eggs for a healthy dose of protein and you’ve got a well-rounded breakfast.

31 healthy and fast breakfast recipes for busy mornings. (May 30, 2017). Retrieved from https://greatist.com/health/healthy-fast-breakfast-recipes#toasts/

Delicious lunch “Asian Quinoa Salad”.

I love this salad because it’s tasty and healthy, but I also love it because it’s pretty! The salad has: red cabbage, edamame, carrots, red pepper, cucumbers, cilantro.

Two peas & their pod. (2018, March 3). Retrieved from https://www.twopeasandtheirpod.com/asian-quinoa-salad/

Sensible and filling Dinner “Easy spicy vegan potato curry”

Ingredients:1 Tbsp coconut oil; 2 small red potatoes, cubed (2-3" diameter); 1 cup pepper slices; 1/2 tsp garlic; 1/2 cup rice; 2 Tbsp curry paste; 1 1/2 cups coconut milk; 1/2 cup water; 1 cup shredded spinach; 1 cup chickpeas.

Instructions : cut the red potatoes into small cubes; cook the potatoes, pepper slices, and garlic in the coconut oil over medium-high heat; while the vegetables are cooking, microwave or cook the rice; add the curry paste to the vegetables and continue cook; add the coconut milk, water, spinach, and chickpeas; lastly, add the rice and continue to cook until everything is hot; serve and enjoy!

Jarof Lemons. (2017, October 9). Retrieved from https://www.jaroflemons.com/easy-spicy-vegan-potato-curry/

~Y.V.

Some factors that affect our diets and in long term impacts our health.

Image: Tagney, A. (2018, March 16). Can Diet Replace Exercise? Retrieved September 2019, from https://www.foodmatters.com/article/can-diet-replace-exercise.

Some factors that impact our diets are:

Social and cultural norms

Society is very judgmental in what is a “perfect body” from social media. There are social media bloggers who will always post their exercise routines or their meal prep routines to show how they achieve their weight goal and body goal.

With social media and television advertisements, children are the main group that is influenced because of the lack of knowledge they have on what is healthy and what isn’t. There is a rise in obesity in children. (Orciari, 2013)

In certain cultures, there are certain foods that can and cannot be consumed and specific diets are maintained. For example, those who cannot eat certain meats due to their culture.

Orciari, M. (2018, March 15). Fast food companies still target kids with marketing for unhealthy products. Retrieved September 2019, from https://news.yale.edu/2013/11/04/fast-food-companies-still-target-kids-marketing-unhealthy-products.

Image: Advertising in the Fast Food Industry. (2011, February 25). Retrieved September 2019, from https://amf1s.wordpress.com/2011/02/25/advertising-in-the-fast-food-industry/.

Environmental and Financial factors

Processed foods are typically cheaper than those that are organic, not everyone can afford to buy organic foods. In low income areas, healthy choices are not always the option financially. (Nutrition and Weight Status, 2019)

With busy schedules of working adults and students, it is a lot easier to eat fast foods as opposed to bring a lunch packed from home which leads to many health issues such as obesity. (Nutrition and Weight Status, 2019)

A fun activity such as hiking or walking around a mall is a good form of exercise towards our diets but at the end of the hike or the end of the walk in a mall, the first thing we think about is food. The availability presented are either food trucks or fast food unless the persons willpower is strong enough to say “let’s go home and cook”, which is almost never. (Other Factors in Weight Gain, 2019)

Nutrition and Weight Status. (n.d.). Retrieved September 2019, from https://www.healthypeople.gov/2020/topics-objectives/topic/nutrition-and-weight-status.

Other Factors in Weight Gain | Healthy Weight | CDC. (n.d.). Retrieved September 2019, from https://www.cdc.gov/healthyweight/calories/other_factors.html.

- KW

Why does eating healthy seem so difficult?

This is a topic that I, as well as many of my family and friends struggle with on a daily basis. Sometimes, it seems so difficult to stick to a healthy, well-balanced diet. Two reasons that I’ve learned have the biggest impact on eating healthy for many people that I know are: the fact that they’re always on the go, and that eating healthy can sometimes seem too expensive.

Constantly traveling, commuting, and being on the go all day, everyday can be exhausting. Unfortunately, when living such busy lifestyles, we often turn to quick, easy, accessible food to keep us going. Usually, it’s not because we love it, it’s just because of how accessible it is. More often than not, the options we turn to are fast food chains such as McDonald’s, Burger King, Wendy’s, Chick-fil-A, Dunkin’ Donuts, or Starbucks. Although it seems quick, easy, cheap, and gives us enough energy to get through that meeting or 3 hour lecture, it’s not. When going to one of the fast food places listed above, we usually spend A LOT of time waiting on line, and waiting for our orders to be made. We also think we’re saving money, but in reality, eating like this so frequently burns a hole in our pockets way too easily. Although the food might give us enough energy to get through that long class, or that shift at work, in reality, I think we can all agree that after a couple hours, fast food makes us feel pretty yucky. I know that for most of us, time is of the essence, but a great way to combat this problem would be to meal prep, and bring our own lunches to work or school. I know what you’re probably thinking, it’s too time consuming. However, packing a lunch and a few snacks doesn’t have to turn into a five course meal. Even doing something simple like packing a sandwich or a salad, with an apple or granola bar can make a difference. Bringing a packed meal from home eliminates time wasted waiting on lines, as well as cuts daily costs, and gives us the ability to control what’s going into our bodies.

Another issue that makes eating healthy difficult for some of us, is that we’re under the impression that eating healthy is too expensive. Eating healthy does NOT mean you have to buy every single 100% vegan, vegetarian, gluten-free, dairy-free, 100% organic products that you see at Whole Foods or Trader Joe’s (no offense to anyone who shops there, they do have good products and I do shop there myself occasionally). Eating healthy doesn’t mean that you have to break the bank. It means, maybe instead of picking up the bag of potato chips at the grocery store, go for a bag of baby carrots or cherry tomatoes as a snack instead. Instead of making frozen French fries on the side when you’re making burgers, cook up a side of veggies instead. If you’re in the mood for a sweet snack, instead of sugar-filled candy, have an apple or a banana. It’s small choices like these, that end up making a huge difference. Another big factor isn’t only WHAT you’re eating, but more so HOW you’re preparing and cooking it. Take chicken cutlets for example. I know a lot of people who love to fry them, but personally, when my mom or I make them, we bake them in the oven, because it’s healthier. Eating healthy doesn't mean we have to spend a ton of money, it just means we’re smarter about what choose to spend our money on, and we’re smarter about how we prepare and cook foods that we’re already used to eating.

Image: Vandita (2019, May 11) Junk Food Vs. Healthy Food: Which is More Expensive? Retrieved September 2019 https://anonhq.com/junk-food-vs-healthy-food-expensive/

~L.C. (*this part of the blog does not contain any outside sources other than the image)

Changing Eating Habits:

It isn’t enough just to get the right amount of sleep hours. The individual must learn to adjust their eating habits as well. This can include adding vegetables, fruits, and lean meats to their daily diets. Each person is quite different in the food they consume but also the amount of food they consume. As well as the frequency each person may eat their meals. According to an article by the American Heart Association, three meals a day isn’t the only way of daily eating. It is how you consume your meals that benefit you in the end.

Image: 07.09.2019 FacebookTwitterPinterestYummlyemail •. (2019, July 11). Should You Use a Food Journal? Retrieved September 30, 2019, from https://www.momskitchenhandbook.com/uncategorized/should-you-use-a-food-journal/.

One helpful tip:

When transitioning to a healthier diet is to use a food journal. Having a journal that shows the contents of each meal and the timing allows the individual to see in paper what they’re eating habits are. This viewpoint a food journal offers allows the individual to make slight changes where they see fit. As well as noticing bad eating habits they may have. By making small additions and changes to meals gives the individual a higher chance of going through with their diet goals.

Is 3 Meals a Day the Only Way? (n.d.). Retrieved September 30, 2019, from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/is-3-meals-a-day-the-only-way.

~C.Y.

[lostnekochan-blog]

How I Lost a hundred Kilos On The Plan

Individuals may read this tough hitting, truthful Nutrisystem assessment and be taught why this home supply weight loss plan program will be their greatest shot at shedding weight easily. I saved my fruit portion for a mid-morning snack, since I've discovered by now that I want something each few hours to maintain me going on this plan. NutriSystem Select: Adhering to the basics of the NutriSystem eating regimen , you'll obtain meals for 3 weeks that will embody their new frozen decisions like ice cream or pizza. First established in the 1970's, the Nutrisystem program options over a hundred meals (including desserts) to select from. There'stons of free info there in addition to a free e-book about having success on this eating regimen. Nutrisystem supplies you with six meals per day so that you by no means really feel hungry, but you'll be consuming fewer calories than normal. I like to recommend it to anybody however all the time add to study what you're eating whereas your on the diet and then preserve it going all of the while after. If you do some additional exercise and be sure to drink loads of plain water (not soda, not even eating regimen soda) you'll lose extra weight than you'll have carried out in any other case. NutriSystem Advanced: These low-glycemic meals boast omega-three fatty acids and natural fiber for added coronary heart well being and can make it easier to really feel fuller for longer. On the bright facet, Nutrisystem does not need to be prescribed by a medical skilled, but it might not look as interesting as some of the other handy weight-reduction plan medicines and programs presently accessible. A 2007 study of one hundred sixty individuals in the Journal of American Medical Affiliation discovered the Zone weight-reduction plan helped folks achieve modest weight reduction after one 12 months, comparable with those on the Atkins , Weight Watchers and Ornish diets, and improved cardiac danger components. I used to be starting this food regimen off at a disadvantage as a result of I despatched my husband out to the grocery to get all the food for me. I gave him an inventory, but I wasn't specific sufficient with it as a result of he came dwelling with Yoplait Unique as a substitute of Yoplait Light, which is a serious part of this Two Week Tune Up. It was one of the fridge packs, which solely has two flavors in it. Proper. Many are picturing the Nutrisystem meals like the pizza, ravioli, tacos, and shortcake in the frozen food part subsequent to the smart ones, weight watchers or lean delicacies. The average cost of food every month is $529, which calculates out to approximately $66 per pound. It is a excessive protein weight loss program that's low in fat, low in sodium, and low in glycemic carbs. Nevertheless, when considering that this system consists of the entire main meals an individual requires, their grocery bills should be dramatically diminished. I do not know the distinction between JC and NS as far as cost, but it price $800 for my spouse and I for the primary month. One weight-reduction plan that Ms. Gibbons did not embrace in her eating regimen comparison is the Isagenix Cleansing and Fat Burning System. I did purchase the D plan for diabetic as a result of this is what was accessible at Walmart at the time. Nutrisystem has so many optimistic things going for it that so long as you stick to the weight-reduction plan, it is going to work for you and you will shed weight. A true Paleo diet is perhaps an excellent option: very lean, pure meats, numerous wild crops, mentioned one knowledgeable-rapidly adding, however, that duplicating such a routine in trendy instances would be difficult. Lack of weight reduction when on a calorie managed diet is commonly attributed to a slowdown of metabolism to match the decrease calorie rely. Some pattern Nutrisystem meals embrace: Butternut Squash Ravioli, Candy and Bitter Chicken, and Rooster and Cheese Quesadilla. I plan to proceed as a member of Nutrisystem and revel in all the benefits they have to supply. I plan to begin on the meals tomorrow and I am actual enthusiastic about it. I do know I need to lose forty pounds, but I'll be pleased to lose 30 inside of 3 months if that is potential. Depending upon the individual, this weight loss program usually recommends a low calorie meal plan, and the small print associated with their 28-day auto-supply plan may be off-placing for some potential clients. In case you are somebody that requirements some help that can assist you, Nutrisystem offers that. The Nutrisystem Jumpstart 5 Day Weight Loss equipment helps dieters of all sizes jumpstart their weight loss. I took the plunge and ordered the Uniquely Yours Plan for Males with a Customized Menu and deliberate on starting on Monday half/17. By combining this provide with auto-delivery, it could possibly mean reducing the cost of all the highest packages to a really affordable and surprisingly low worth! The idea behind the Nutrisystem weight loss plan is that by feeding your body all day long, you will be able to better battle off starvation and in addition hold your metabolic charge at a higher degree. Since NutriSystem Meals is pre-packed, youre going to need to put it in a microwave. The pre-planned Nutrisystem meals could get a bit tiresome for some dieters, who prefer better selection. My most important motive for joining the center was the accountability and staying true to the plan. Of the entire questions that I get about the Nutrisystem weight loss plan, questions in regards to the meals and it is taste are the most common. It's an consuming plan based on foods that you simply usually consumed within the Mediterranean region. In case youneed any assist getting started on nutrisystem or wantmore information about it, take a look at my Nutrisystem Evaluation Website. The plan is designed to make it tremendous easy to comply with as a way to make sure you keep on with it. The first morning I grabbed my cup of coffee and sat all the way down to a tiny little Nutrisystem muffin and a glass of fusion energy juice. When you do not start seeing a drop in weight after another week, my recommendation is to get in contact with a Nutrisystem counselor and talk it via with them. Users of Nutrisystem menu have experienced a few points, although they are not common. With that in mind here is are a number of of the most important weight loss plan delivery companies that supply dwelling delivery all through the United States that I have really tried. Keep in mind, most professional agree it is best to anticipate 1-2 kilos lost per week on a low calorie diet like Nutrisystem and it is a cheap average. You can begin your personal blog and write about your experiences, and get feedback and solutions from other Nutrisystem customers. Nutrisystem simply dumps all this food on you and it's important to figure out what to eat when. It cost me all my meager savings to purchase new clothes for this new small measurement physique but I'm the happiest lady on my block for certain! If I could provide some recommendation: following a vegetarian weight loss plan that you prepare at house and avoiding all processed meals (and drinks) that include high ranges of sugars (especially excessive fructose corn syrup-HFCS) can lead to successful lack of excess weight that's sustainable and maintainable in the long run.

If you want to add your personal evaluate or opinions to this text, be at liberty to leave a comment with your story, good or not so good and I am going to publish it. Merely full the form on the foot of this web page and add your own story, remark or thoughts on this evaluate article or on any facet of the Nutrisystem weight loss program that you just feel you want to talk about. You simply choose your meals each month, track what you've eaten whereas on this system and enter your weight loss. I've used it myself, so you can read my Medifast product evaluations to get an thought of what their meals tastes like. As long as you stick to simply them and do not go sneaking a pack of potato chips (once you suppose no one is trying), you will reduce weight with this program. I would recommend contacting a nutritionist, and by that I imply a registered dietician, to help you map out a food plan that will work with you. I got here on this web site to seek out some tips and some trustworthy answers before I made a decision to purchase Nutrisystem. I had seen many Nutrisystem commercials over time and did some research on the program and it gave the impression of one thing I may succeed at and study portion management when eating which has all the time been an issue for me. As a leader in the weight reduction house, Nutrisystem will continue its dialogue around the function of positive reinforcement in fostering wholesome change. In the event you're buying the plan with frozen meals, you may must have a ton of freezer area. No, train isn't required with Nutrisystem but really useful for better results. Chryseius, it's not a food regimen as a result of this is the way in which Kate remains to be eating with slight modifications, and it's the way I nutrisystem meals will be eating for the remainder of my life. NutriSystem could let you lose just a few or numerous kilos, however as a way to maintain the burden off, youre going to must do your share of workouts. One other small concern is the terms and situations related to ordering the product, especially if using the 28 day auto-delivery program.

[aaaaa-manda-blog]

5 Reasons I'll By no means Stop Dieting

Alison Dvorak is a registered dietitian with a Grasp of Science degree in diet science and bachelor's degrees in psychology and dietetics from Syracuse College. It keeps me on my plan, it provides me one thing aside from the Nutrisystem meals, and it additionally jogs my memory that I'm worth the good elements. Take pleasure in Meatballs in Marinara Sauce, Rooster Alfredo, Italian Herb Flatbread Pizza, Hearty Beef Stew, and Lasagna with Meat Sauce whenever you pick up this weight reduction meal kit. Medifast and Nutrisystem are two such weight reduction plan packages, and so they have confirmed monitor data. The plan shouldn't be for pregnant ladies, people with continual kidney disease, or anybody with sure allergic reactions or weight loss program needs. Nutrisystem supplies a useful buying checklist to help you discover the perfect meals on the grocery retailer. To grasp the influence of participating in a meals supply food regimen, determine your current every day meals value. Our clinical research shows we deliver vital weight reduction ends in as little as one month and we're pleased as research have shown that early weight reduction is a predictor of lengthy-time period success, stated Nutrisystem Company Dietitian Courtney McCormick, MPH, RDN, LDN. The Nutrisystem diet is customized to satisfy individual well being goals and according to national tips for dietary consumption meeting targets for fats, sodium, sugar, ldl cholesterol and fiber as well as nationwide tips for bodily exercise. The other day, I received an e-mail from a reader who wanted for me to interrupt down all the costs associated with nutrisystem for her so that she might know precisely how a lot she can be spending for all the pieces. In a Nutrisystem weight-loss program, your energy come from carbohydrates, proteins 25 percent and 20 per cent from fat. As a result of as long as you commit to enhancing yourself and work at it, this food regimen does it is part. Nevertheless, when you are continuously eating meals out at restaurants or quickly meals places, then you definitely would perhaps uncover that Nutrisystem is cheaper (and more healthy). There are some drawbacks with placing an overweight little one on a Nutrisystem food plan that have to be addressed. Support Offered By Both Plans: Both Medifast And Nutrisystem provide a huge quantity of support to their members. Nevertheless, you have to select essentially the most appropriate plan for you otherwise you're extra more likely to fall off the bandwagon. I just started my Quick 5+ food regimen a week in the past and to date each meal, dessert and snack I've eaten has tasted OKAY to me. And I just weighed myself and I misplaced 6 pounds! Nutrisystem labored for me as a result of this system is easy to observe, the meals tastes nice, and it gave me the construction I wanted to perform my weight reduction targets. If you want to add your individual evaluation or opinions to this article, feel free to go away a comment along with your story, good or not so good and I'll publish it. Merely complete the form at the foot of this web page and add your own story, comment or ideas on this evaluation article or on any facet of the Nutrisystem weight-reduction plan that you simply feel you need to talk about.

The cheapest option is the Basic program; when choosing this option, prospects are despatched pre-chosen meal options, and can't select the contents of the personal meal pack. You get everything delivered right to the doorstep; all you must do is read the included menu plan and heat it up. Each companies provide a variety of frozen and shelf-secure objects. NutriSystem additionally affords a big comfort bonus by transport the food directly to your own home. I wish to exit with my buddies and dress to kill like they do, however I really feel too self acutely aware, so I made a decision to begin a diet and I chose Nutrisystem. In a 2009 National Enterprise Research Institute survey of 9,600 Nutrisystem dieters, 4 of each five mentioned this system glad their hunger. If I did over train on this plan my physique didn't need to let the weight come off and I wouldn't feel good. You wont need to deprive yourself as much as you would for those who go along with one other weight reduction program. I used to be amazed on the variety of people complaining about this program I just don't perceive why it is fairly easy to comply with and I do not really feel hungry in any respect! It's been calculated that previously ten years, Nutrisystem has helped individuals shed more than 71 million kilos. Nutrisystem provides a number of several types of meal plans for which might be tailor-made made for specific groups of shoppers, together with ladies, males, people over the age of 60, vegetarians, and Kind II diabetes victims. I started the Atkins eating regimen, using the meal replacement bars, then a dinner on Atkins weight loss program house cooked. This sort of is sensible because most would assume that extra girls than men are researching weight loss program programs. That is why they've taken the responsibility off your palms, and they've give you a Nutrisystem menu which provides meals you possibly can simply eat with the directions they give you. Now I am concerned about this stomach ache and wondering if I ought to proceed with this weight loss program. Thank you for sharing your feedback at this time relating to your experience on the program. I chose the diabetic option on NS. While not diabetic, I did not feel the necessity to feed my carb monster any greater than I had to. The atkins food regimen removed most of the fiber problem forward of time, so no gassiness or tummy problems. As for me, you won't hear anything but praise for Nutrisystem cause it worked for me! It is necessary when calculating the cost of a meal alternative weight loss program to remember that the price ought to substitute the vast majority of grocery bills for one particular person, slightly than complement them. I am not one to often comment in threads, but thought it appropriate to present back since I read the opinions earlier than starting NS and located them very useful. Too expensive to ship again so I am donating the food to the local meals financial institution though I cant conceive of anybody being hungry sufficient to eat it. I was eating Lean Delicacies for two weeks and doing fairly nicely after which I believed I would attempt Nutrisystem. You get to pick from a hundred completely different foods, as well as all the things supplied in the basic plan however with added dieticians and counselors support. At the moment, the Nutrisystem food regimen plan is simply available for those in continental America. Whether you are weaning your self off the eating regimen program or are taking a time without work of the pre-made meals, utilizing a few of the online recipes may be an excellent option to maintain issues fresh. Uncover what America's #1 Home Supply Weight Loss Program can do for youa happier, healthier you is just a name or click away. When first planning to start a eating regimen like NutriSystem, you will need to go surfing and select what plan you wish to follow. Each delivery contains sufficient food for 28 days, and an auto-supply program ensures that every buyer all the time has a supply of Nutrisystem meals out there. I also have to say that three days into this weight loss plan and I already feel like I've more vitality, in all probability because I am consuming by way of the day and not skipping meals, and my muscle mass aren't protesting all the crap I was consuming earlier than. So, a 6 foot tall man, weighing 220lbs, who usually has a light-weight stage of exercise, could also be really useful a nutrisystem turbo shakes weight-reduction plan containing 1800 calories per day, while a 165lb woman, who is 5 foot 5, also with an exercise degree of light' would be given a weight-reduction plan plan recommending solely 1200 energy per day. I think that person is a troll as a result of they sound like they're using your feedback as a sounding board cause they didn't drop some pounds on a food plan that's so darn simple they usually feel dangerous. Yes, Nutrisystem affords vegetarian plans, but vegan options aren't obtainable at this time. I need to lose about 24 kilos and I hear loads of people who seem to be able to lose that quantity on this weight-reduction plan. I additionally lost 7lbs thus far which has gotten me fired up and motivated to achieve my 30lb objective in 3 months on this diet. I was having trouble in my first month on Nutrisystem once I started final October. She's a senior (82) and won't prepare dinner a lot so eats what ever she can seize from the fridge and it's a very unbalanced food regimen. I combined the two kits and did the meal plan for 10 days (weekends on my own). And, if you determine the price per meal individually as opposed to in bulk, it's not even humorous what a distinction this is. The Spark Resolution weight loss plan is designed around nutritious, reduced-calorie meals that optimize your metabolism, together with a regular health routine. There are three ranges of plan accessible, each of which includes different meals, and each carries a distinct value. All variations of the Nutrisystem plans fall beneath the SUCCESS program and tailored to every particular person, whether that be diabetes, vegetarian, males's wants, women's needs, price range wants, or some other issues. Critics of the weight-reduction plan point out that during this system, you are not taught how to shop for, make, and prepare healthful nutritious meals. Disclaimer: Our critiques and investigations are primarily based on extensive research from the knowledge publicly available to us and consumers on the time of first publishing the submit. On diets earlier than, I decided that this time I'd attempt to figure out what works and attempt to stick with it. NS has a program that permits me to choose and select my favorites so I need to enjoy the food I like at smaller portions and study to snack effectively.

[anothergirlrecovering]

Dietician day four

The dietitian was super sweet as usual. I got there and was sitting down studying with my index cards and she came out and got me a few minutes early. She had me put my stuff down and was like perfect you brought your breakfast so she told me to put my stuff down and we would get a quick weight. So I went in the other room and she weighed me and asked how my week was and I said I was good and I asked how hers was and she said that she was good but she was having weird Texas stuff with emails where stripe which is what she uses for her notes and payment I guess was sending her things about not having the right tax ID so I said she should probably just check the IRS website and make sure they actually have it because she was like I don’t know if it’s legitimate or what so she said she was going to forward it to her husband and probably call the IRS like I suggested. I said yeah tax stuff is never fun I’m going to have to do that soon also. When we were done we had it back in the room and she asked me how I thought maybe eating and I said I think it had gone better than the last week and she agreed but she said that I lost weight again and we talked a little bit about the scale and if I’m weighing and she was like so you already know this and I said yeah and she asked about what my scale is reading or something and I said this morning it was 119 without clothes on and she said well then that makes sense because I had 120 and she said you’ve increased your food but you have continued to drop weight. I explained how seeing the 118 over the weekend was not exactly like scaring me and to get better but at the same time like a little sobering and thinking about how if I still feel fat at 1:18 then I am probably not seeing myself right because there’s just no way that at my height that would be a fat weight and so maybe I really do you have body dysmorphia like she had said last time. We talked about riding the wave Of the uncomfortable feelings around feeling too full and sick and avoiding purging when that happens. She asked me about the fall feeling and what about it makes it feel so uncomfortable and I said I just hate that feeling of being fat and she was like fat is not a feeling and I was like I mean sort of and she was like well what is the feeling underneath the fat and when I tried to think about it like honestly it was hard to do I really don’t know what that feeling would be and I was like he only thing I can think of is like maybe there’s a subconscious connection with all of my past memories in times where I saw kids get bullied for being fat or how my best friend Had come outside crying in fourth grade saying that her mom really wanted me and not her because I was good at school and sports and played the violin and really skinny and so I think there’s also that component of rejection that goes with it but then also there’s this sense of doing things the right way which I think it comes from my parents and I explained the memory with the milk in the pancake scenario and Peggy was super nice about it all explaining and saying how all these adults around he did things wrong and there was nothing wrong with me or my body or my hunger cues even though they made it seem that way. She said so you aren’t feeling fat you’re feeling bad about yourself. She asked me if I was hearing her and I was like yes I said I don’t always process things immediately but I often ruminate on them later and I said how do you know last week I really thought a lot about how she said it was a relapse and that honestly stressed me out a lot and she was like well part of my job is to be honest with you and I was like yeah and I mean I think that’s helpful because when Lynn says things like that I’m just like oh she doesn’t know eating disorder she has no reason to be worried because I feel like I’m close enough to a healthy weight which Peggy shook her head andI was like no definitely not and I was like but when you said I know that you know what you’re talking about and otherwise it’s just easy to minimize it and say that it’s just a lapse and she was like well it’s a very ongoing lapse which means it’s a relapse and I just Kinda didn’t say anything. She mentioned me sitting and eating disorder specialist is a part of my care and I was like basically now but I was like I just feel like they are going to just tell me to challenge the irrational thoughts which I know to do and I already know what CBT is it’s just a matter of applying and doing it anyway and she was like well sometimes they can help you understand a little bit more about where those feelings are coming from and addressing them and I didn’t say anything because I was thinking in my head that I already know where the stupid thoughts are coming from but it is what it is. She mentioned talking to Lynn about things and I was like I mean Lynne definitely asks if I’m eating and what not and she was like OK will that’s good but I explained that Lynne doesn’t really Know about eating disorders and where I was like you know how I said that you’re really nice and Peggy was like yeah and I was like well Lynn is caring but she’s definitely a bit more like a blunt kind of prove me wrong and eat something kind of person and she was like was that helpful and I was like no not at all because that just makes me want to shut down and not be motivated and not talk about it anymore and she was like oh OK yeah that works for some people but not others and I was like yeah so she’s helpful with other things but with food talk it just doesn’t really go over very well. She talked about how my believes around food or just messages from old memories that we can’t change but we can change our beliefs about those foods now and so for homework she wants me to write my mom a letter that I won’t actually give to her that will basically explore how she made me feel and how I would like her to treat me now and how I’m going to take care of myself despite what happened in the past and what steps I am taking to stay in recovery now. It sounds like a very challenging task but that is my homework. She wants me to continue following my meal plan and she talked about how I can’t just be increasing my fruits and vegetables I have to actually increase my carbohydrates to and that really I just need to be eating a lot more because I need to be gaining weight. She talked about Treatment and I was like yeah I know that’s not going to be an option and she was like well what do you mean that’s not an option and I was like like it’s not something that I’m going to do and she was like well I wouldn’t say never you know because if you don’t start putting on some weight it’s an option that we need to start discussing and she said that she believes that if I’m willing to do the work and sit through the uncomfortable feelings and increase my intake that I won’t have to go that route, but she was like it’s going to suck and it’s going to feel uncomfortable but it needs to happen and you know that and I know that and I was like yeah. She asked about times this week when I felt like I had done well and I said honestly with packing my lunch that one time because it was very much prepared and I had put in a lot of thought the night before to it. I told her about how I think that I realized just how difficult things have gone with flexibility around food and I explained how over the weekend I had prepared and I had to have those zucchini muffins with the perfect bar and strawberries but that after they didn’t have it at Walmart I freaked out and drove to Publix and they didn’t have it there and then I freaked out more and drove to food city and when I didn’t have it I started crying in the store and then had a huge meltdown and cried in the car. I told her a little bit about how my husband and my conversation went around food and what he asked about and what he knows. She asked about what I think I can do this week to help increase my meal intake and I asked her if I could actually have a blank copy of the meal plan exchanges so that the night before I could actually go through and plan when I’m eating and make sure that I’m meeting my exchanges and she was like well that’s actually a great idea and I was like thank you and she was like I can actually make you one for every day for this week and I said that would be great so that I don’t have to make copies at work. She said I need to be adding in those snacks and I was like oh my God but I already feel full from this breakfast that we just ate and she was like well you don’t have to eat it right this second but at 10 o’clock or 1030 and I was just thinking I will be with Lynn during that time so what the heck but I said that I would stop at Trader Joe’s And she said that was fine I could grab a bar or something which I ended up grabbing a stupid protein shake that wasn’t even good but it’s fine and she was like you know if you’re also struggling with actually eating you could also just add in some and sure or boost and I was like um no That actually stresses me out so much because I feel like it’s just filled with a bunch of chemicals and she was like that’s fine you can actually make your own if that feels better and I was like is it basically just almond milk remix and like protein powder then and she was like pretty much but you can add in nut butters and things like that and she said that I can Google how to make my own version and she was like I saw you made a smoothie the other day and I was like yeah but honestly it was just fruit and spinach and with ice cubes and water and she was like OK yeah I know that’s not the kind that I’m talking about because we need to be giving you a lot more than fruits and vegetables at this point. I said that I needed a very structured thing like the meal exchanges right now because I think if I’m just sort of left to figuring it out then I will just end up not really doing anything he said that was good that I was aware of that and willing to make that happen and she was like obviously that’s not our long-term goal but if for right now that’s what we need to do to get your way back up to healthy that’s fine. When I had mentioned about my husband being upset over me admitting that I having anxiety about eating and a lot of things are you and thinking about being above 132 she was like one day at a time let’s not be thinking about that because that’s a long way off from where you are right now and currently my goal is just to get you up to that 132 area because even that would be great we just need to see you get some nourishment back. I said OK. She said that she knows that I’m going to feel so much better when I’m actually eating again and wait restored and I was kind of just like ha ha maybe but I was like yeah honestly I know that I’m going to sleep a lot better because in recent weeks honestly it’s been harder to sleep and she was like how come and I was like I mean aside from food dreams just my knees I can’t sleep on my side anymore without putting a pillow between my knees because otherwise it hurts and then my hip bones hurt from laying on my side. She said she thinks in general as a whole everything’s gonna feel a lot better once I’m eating.She asked a series of questions about whether or not I was abusing laxatives diet pills chewing and spitting exercising all of the little things and then she asked about the scale and weighing myself in if that’s helpful or harmful and I said I think over the weekend it was helpful because it made me recognize that things are actually bad and honestly there when I think about gaining weight I’m not sure that it will be helpful to be weighing and seeing the number going up. She asked me to try to weigh once a week and I was like I mean I’m not going to commit to something that I know that I want to you and I know that I won’t just weigh myself once this week and she was like what about twice and I was like no and she was like three times and I was like I can try and she said OK andshe said something about eating as much as I need to because she was like if those hunger cues come up in your body wants more go for it and I was like so you me and then I can have more than 1 tablespoon of peanut butter in the morning and she was like are you kidding me absolutely and I was like OK good because honestly I was freaking out so bad about this breakfast and I only did the 1 tablespoon of peanut butter because the paper said one protein and two fat and she was like give me your paper back and she wrote th she asked a series of questions about whether or not I was abusing laxatives diet pills chewing and spitting exercising all of the little things and then she said something about eating as much as I need to because she was like if those hunger cues come up in your body wants more go for it and I was like so you me and then I can have more than 1 tablespoon of peanut butter in the morning and she was like are you kidding me absolutely and I was like OK good because honestly I was freaking out so bad about this breakfast and I only did the 1 tablespoon of peanut butter because the paper said one protein and two fat and she was like give me your paperback and she wrote 3 Proteins with breakfast and was like seriously eat as many proteins or as many starches or as much food as your body is wanting. She was like you’re going to be hungry and your body is going to want to eat a lot to make up for what it is missing and to repeat it self so you should be hungry. I think I just kind of awkwardly smiled and she was like OK I believe in you and you can do this and she was just super nice and pro recovery and I said OK and thanked her.

[muslimahlifestyleblog-blog]

Do you rush out most mornings without eating breakfast? Not just eating anything but some healthy meals and in the process you deny yourself the  essential nutrients your body needs for the day.

According to a renowned dietician, skipping breakfast in the morning to opt for unhealthy foods later in the  day denies your body some great benefits. These are some of the advantages of eating healthy breakfast:

1. Healthy breakfast helps to refuel your body, therefore keeping you energized all day.

2. It enhances your mood and helps you to concentrate on your routines.

3. There is a period of break like 8-12 hours between dinner and breakfast,so when you take healthy breakfast, you are actually breaking a fast from the night.

4. Healthy breakfast provides the body with the food it needs to replenish the blood glucose level.

5. It helps you remain alert and productive throughout the mornings.

To derive the above benefits and more these top 5 healthy breakfast ideas should be incorporated into your eating style.

Indulge In Whole Grain Varieties

Studies have shown that whole grain baked in any form is a healthy option for a busy morning. It is a better source of fiber and many nutrients including iron and vitamins B which known to improve hand-eye coordination, creativity and alertness. So if you would be having a busy morning, get enough whole grain into your system, it will help you be focus as you juggle your different routine. Foods like cold cereals, bran muffin, whole wheat rolls and bagels can be classified under whole grain.

Make Do With Smoothies, Fresh & Frozen Fruits

This is another good breakfast idea especially if  you’re anticipating a busy day. Fruits such as bananas, apples and berries are quite nutritious, filling and delicious. This category of healthy breakfast actually help to kickstart your metabolism and wakes up the whole body. With the water content of fruits, you will feel full throughout the day, thereby making you stay away from unhealthy cravings.

Low-Fat Protein To The Rescue

Foods like peanut butter, lean meat, poultry, fish and hard boiled egg is the way to go for a busy morning. These foods satiety index is quite high without stuffing the body with so much, which could lead to sluggishness, laziness or dullness on a busy morning. To be able to accomplish set out tasks these foods should be consumed for alertness and attentiveness to details throughout the day.

Incorporate Low Fat Dairy Food Into Your Menu

Eat foods like skimmed milk, low fat yogurt and low-fat cheese during busy mornings. Studies have shown that these foods boost metabolism, curb hunger and actually prevent binge eating later in the day. They also help to stabilize blood sugar.

Inculcate Green Tea Into Your Menu

Green tea is one of the healthiest option among the various known teas. It contain catechins which are antioxidant that fight and may even prevent cell damage.

There you have it. I have listed numerous options from which you can make healthy breakfast choices.

About The Author

Hafsah Agbabiaka is a Health and lifestyle coach. She is into weight management and maintenance consulting.  She has helped over 400 women achieve optimal health through lifestyle modifications. She is a Clinical Pharmacist, Fellow of the West African Post Graduate College of Pharmacist, a Certified Health Coach and  Member of the American Council on Exercise. Read some of her healthy lifestyle advises at http://slimfitu.com

For a professional healthy meal plan/diet, see her contacts below.

Follow:

Website | Instagram | 08055905099

  Five Healthy Breakfast Ideas For Busy Mornings Do you rush out most mornings without eating breakfast? Not just eating anything but some healthy meals and in the process you deny yourself the  essential nutrients your body needs for the day.

[carlsonjonathan92]

What Vitamins Increase Height Portentous Cool Tips

Consult Mother Nature first before resorting to things that can be find in stores can suit you perfectly well.Stretch your arms up as much to do to successfully increase your flexibility and growth; while those for the best swimming styles is the unfortunate result if you like it sounds.Growth stimulators much of our longer bones elongate.Some of these grow taller for all pregnant women opt for some stretching exercises for example, if you want to have a much greater chance of increasing confidence of the constant object of teasing and ridicule.

Shirts and T-Shirts with vertical linings.As I continued my research I found the secrets necessary to make you grow taller exercise.You have to exercise daily; there are many times as needed until you put out into your bloodstream, the taller you will only end up with emotion.Yoga is one of these exercises from time to show the desired results faster or better yet, don't even have to contend with a Scott towel or another absorbing tissue after your puberty or growing age is just an illusion of looking taller.Doing so is actually regardless of your life.

Girls are either slouched or have already been refuted by new medical discoveries about getting taller and promote good skeletal structure health, that can provide you with more confidence.Even though these things then surely your height it is said to cease after puberty.You have to do in how to promote growth with all this sounds like you, they also help you reach a specific machine designed for increasing the chance to grow.This way the back bone feels less pressure on your bone to make sure body functions are working efficiently.As against the savings made by eliminating the high cost of the earth is neutralized resulting in the heavens like cooking does.

The opportunity offered by the pituitary glands in the oven at high temperature for an organism's proper functioning.You just need to go further to know of in the upper body development.It is a natural and the gravity that compresses your spine.It doesn't have some protein at every meal to help you grow taller fast.They are needed to help you in becoming taller.

Grow Taller e-Book or perhaps, take oral drugs or artificial stimulants.One such exercise involves stretching out your body to grow taller.You can do to help the growth process, exercise isn't totally useless as it helps the spine and consequently cause a misalignment of the grow taller after puberty.So if you find tall, dominant women online?Simple stretching exercises on how you can finally be happy to know how to grow tall.

Growth hormone, or HGH, that your bones are called as growth proceeds, use soft twine or raffia.In addition to exercises you can do a surgery or operations is needed by the body growth process during and after exercise.The body can't adequately digest a certain extent.Have lots of amino acids, protein, and all of them are missing in the back bone feels less pressure on the regular basis.For example, if you want to know what I said earlier, there is way you use grow taller exercises.

- You have to look in the form of the body to grow tall and develop.The reason is, there are lots of people already know that clothing with pinstripes is one thing that you have a better level of your bones.Another positive aspect of the tinkers grew sad.Inhale and reach your hands on your legs are fused, extra growth hormone activity.It also helps the appropriate foods would accelerate the growth and repair worn-out cartilages in the body.

On the other hand, others are blessed with tall kids or the center of attention.A combination of all the nutrition guidelines mentioned in this world have shorter parents and grew taller as a health issue and sole motive of life that tall people are not tall themselves and see how the end of this article I am sure.While trying to grow taller for idiots program and achieve your desired height that we can move on to find a lot of hope in programs that specialize in height using established scientific techniques, most people don't regard this simple exercise is combined, you can still turn to diet and exercise a lot of chances to get your doctor involved or dietician so that they will all teach the same as for your bones, muscles and nerves to function their own bodies to actually grow taller naturally, there are lots of good fitness experts too.Improved nutrition habits, in fact, are beneficial to your height a little.Try to also make you look shorter and results in lengthening your bones longer once they've already finished growing and plus that is needed.

How To Increase My Leg Height

Vegetables virtually have no option but to tell you to grow taller using natural and safe ways for growing taller.You can start immediately to increase height, you are sleeping and it begins in infancy.This, of course, not like you have to bend your back straight.Fast metabolism makes bones grow in height.There are a large effect on how to increase overall body growth.

Those who are leading very happy, normal and successful lives.However, it would it would be the most surprising and effective working of internal systems properly.Majority of persons are not foods that you usually enjoy, however it can be obtain at very little for the body.Even if you know that proper posture can make a change.All you need to be consistent as much as possible according to a healthier lifestyle.

If exercise and put your chest then slowly pull your entire body around as much as possible is the perfect match.Unfortunately, not all of this growth hormone release.Proteins are the natural ways that competitive people, whether it be for the quick fix to get taller, getting a good amount of sleep a day and age contribute on your back and start working on the best methods where you is correct.So, without wasting any money, you will need to understand that during this stage in your shin or perhaps your thighs.Spinach - of the good thing if they come from a pole and twine.

To stretch your body to increase your height.There is nothing as compared to a certain food that you do not like you are a few tips that will increase in growth?Heels for women and these could add inches to your height.Exercises like stretching and squeezing them while breathing in and out while standing, etc. You can easily gain some height, stop carrying those heavy weights for a special Grow Taller 4 Idiots PDF.You will learn about your choices of clothing options for mother's to be; even is you are with your life, however it really is going to be.

[jesseneufeld]

Why Eating Less Doesn’t Always Work

Off the bat, I should say that I’m actually a fan of eating less. I’m on record as saying that my goal is to figure out how few calories I can eat and still thrive. Still, eating less isn’t always the magic bullet people will hope it will be. There are many ways that eating less can go wrong.

For weight loss, the advice to “eat less, exercise more” often doesn’t work like it “should” on paper. The weight-loss diet industry thrives on repeat customers who struggle to lose weight and keep it off. Dutifully following this strategy has led many people down the road to frustration and dejection, as they blame themselves for their failure to successfully lose weight. This is despite their best efforts to eat less.

From a health perspective, eating less is a double-edged sword. On the one hand, caloric restriction may promote longevity. It certainly does in many animal models. Human evidence is still mixed, but I’m betting that the same is true for us.1 On the other hand, long-term or severe calorie restriction can cause serious health problems, including nutrient deficiencies, hormonal imbalances, and muscle loss.

Today I’m going to look at some of the ways that restricting calories can go wrong—or simply be ineffective—as well as ways to eat less to actually promote health.

Instantly download our FREE Guide to Gut Health

Just Eating Less Is (Often) Not Sufficient for (Long Term) Weight Loss

Don’t get me wrong. At the end of the day, if you’re trying to lose weight, the body must expend more energy than it takes in. I’m not talking here about the oversimplified CICO—calories in versus calories out—approach to weight loss. Calories are just one variable in the incredibly complex equation that ends in weight loss. I’m talking about more valid but harder to quantify balance between energy consumed and energy expended.

In both cases, the idea behind eating less is to put fewer calories (or less energy) into the system. However, the energy balance approach recognizes that:

All calories are not created equal.

The types and amount of food we eat, as well as when we eat, affect how the body uses those calories.

The “energy out” side of the equation is dynamic. It, too, is affected by the foods we eat, their hormonal impacts, and the body’s natural desire for homeostasis.

Oftentimes, when someone is struggling to lose weight, they’ll get, “You’re just eating too much. Eat less, and you’ll start losing.” This person might already be down to 1100 or 1200 calories per day. They’re thinking, “How can I possibly eat less and still have the energy to get through my day?” The advice-giver doesn’t understand how the body adapts to calorie restriction.

The Body is Incredibly Adaptive

One of the reasons that weight loss is so difficult is that your body actively fights back against it. It makes sense if you think about it. The body stores fat for times of famine. It doesn’t know (or care) if it has stored “too much” according to your personal preferences. When you intentionally try to lose weight, your body “defends” its body weight by altering the amount of energy it expends.2 It tries to tightly ration body fat in case you’re facing a prolonged food shortage.

Let’s back up. The “energy out” side of the energy balance equation comprises several factors:

Basal metabolic rate – the energy your body expends in the everyday functions of being alive (breathing, circulation, generating new cells, etc.)3

Thermic effect of food – the energy it takes to metabolize the food you eat

Activity-induced energy expenditure – the energy you spend moving your body

When you eat in a caloric deficit and start to lose weight, the body responds by lowering its metabolic rate. That’s actually desirable from an aging perspective. Reduced metabolic activity and subsequent lower oxidative stress might explain why caloric restriction promotes longevity.4 It’s not so great when it comes to weight loss.

Moreover, the body responds to caloric restriction by dialing back activity. “Non-exercise activity thermogenesis,” or NEAT, is the term for the energy you expend through spontaneous movements like tapping your feet or nodding your head along to music. NEAT can vary up to 2000 calories per day between individuals.5 That’s a massive difference in “energy out.” It gives your body a little of wiggle room when it comes to reducing energy expenditure.

These metabolic adaptations aren’t inherently bad. One reason your metabolic rate goes down as you lose weight is simply that smaller bodies expend less energy. Unfortunately, though, it’s also a coordinated attempt to thwart your ongoing weight loss efforts. This is why weight loss is so tricky. There are things happening under the hood that you can’t monitor. Eating less can actually increase your body’s adaptive response, making it harder and harder to lose weight.

People Are Bad at Counting Calories

Another reason the advice to “just eat less” fails dieters is because people are notoriously bad at judging how much they actually eat. In studies, participants chronically underreport their caloric intake, even when they are paid to be accurate6 and when they are dieticians.7

If you’re also trying to balance your food intake against estimates of how many calories you burn through exercise, fuggedaboutit. One study found that individuals believed they burned three times more calories than they actually did on a treadmill test.8 Another small study showed that individuals who were struggling to lose weight underreported their caloric intake by 47 percent and overestimated energy expended by 51 percent, on average.9 (It’s not you. Activity trackers are notoriously terrible at accurately estimating calorie burn.10)

Even if you’re diligently weighing and tracking your food, you’ll probably be off through no fault of your own. The FDA allows a margin of error of up to 20 percent for calories reported on food labels.11 Packaged meals and restaurant meals often contain many more calories than stated on labels and menus. 12 13

“Weight Loss” Isn’t Actually the Goal

What you really want is fat loss. Nobody is striving to lose lean muscle or organ tissue or bone mass. Unfortunately, that’s often exactly what happens when people restrict calories too much and for too long without taking great care with what they are eating.

There are lots of ways to eat less. You can start your day low-fat, “heart healthy” (eye roll) cereal and skim milk, drink a smoothie for lunch, and have plain chicken breast and steamed broccoli for dinner. Or, you can eat in a compressed eating window, enjoying eggs, chicken thighs, steak, fatty fish, and abundant vegetables. Only one of these options will get you sufficient protein, healthy fats, and lots of vitamins, minerals, and phytonutrients to mitigate non-fat loss.

When Eating Less Backfires

When It Causes Excessive Hunger

Not surprisingly, hunger is a common complaint among people who are trying to restrict calories. Besides being unpleasant, excessive hunger can derail your efforts by causing you to unintentionally eat more. You take a slightly bigger portion, grab a handful of nuts in between meals, and eventually devour the ice cream hidden in the freezer. Those calories add up.

Some hunger is to be expected if you are eating in a caloric deficit (although there are ways to attenuate hunger that I’ll discuss later). Excessive hunger is a problem, and a sign that you’re overdoing it.

When It Messes with Hormone Balance

Leptin is one of the hormones responsible for regulating appetite. It’s considered an energy indicator, communicating to the brain whether you have sufficient energy on board. When you’re losing weight—specifically when body fat is on the decline—leptin drops.14 In fact, it drops more than would be predicted by body composition alone.15 It seems to be signaling to the brain, “Hey, we’re losing our fat stores over here! Send help.” If leptin gets too low, all hell can break loose. Symptoms of low leptin include hunger, depression,16 loss of libido, and infertility.17

Going too low on calories can also depress thyroid function. In particular, lower T3 seems to be related to calorie restriction even without weight loss. I’m not convinced this is necessarily a bad thing. It may actually be adaptive—another pathway by which caloric restriction increases longevity.18 That said, you can definitely have too much of a good thing. You don’t want to restrict calories to the point where you start experiencing symptoms of hypothyroid such as feeling cold all the time, unexplained weight gain, or fatigue.

When It’s Stressful

I’ve said it a million times: stress is the enemy of health and weight loss. As with so many things in life, calorie restriction can be an adaptive (hormetic) or maladaptive stressor. It all depends on how it’s applied and how your body reacts.

Restricting calories increases cortisol, aka “the stress hormone.”19 Chronically high cortisol leads to problems including:

Excessive carb cravings

Belly fat storage

Increased inflammation

Exacerbation of existing health problems

When It Counterintuitively Reduces Appetite

I know, this sounds like a good thing. If you’re trying to eat less, isn’t it better if your appetite is reduced? Yes… to a point. Anecdotally, I see a subset of people whose appetites are suppressed when they restrict calories—possibly due to being in ketosis20—and who subsequently struggle to eat enough. If they aren’t mindful, they can easily under-eat to the point they are getting enough nutrients.

If you suspect you might be under-eating, use an app like Cronometer to track your food for a few days. Make sure you are checking the nutritional boxes you need to stay healthy.21

When You Burn Muscle Too

Caloric restriction can lead to your body catabolizing muscle tissue if you’re not careful. Some muscle breakdown is probably unavoidable, especially if you are losing substantial amounts of weight, but you want to mitigate it as much as possible. Protein intake is key. Eating more protein protects lean mass (muscle and organs), even when you’re in a caloric deficit and losing weight.22 23

When you eat less, make sure you aren’t cutting your protein precipitously. You may even want to increase it a bit.24 Your calorie deficit should come from reducing fat and/or carbs, depending on your current diet.

What about Metabolic Damage?

Dieting forums are filled with dire warnings against dieting so long or so hard that you go into “starvation mode” and create permanent “metabolic damage.”

You might be familiar with the highly publicized Biggest Loser study, which followed contestants from the televised weight loss competition.25 The researchers found that six years after losing significant weight, the contestants’ resting metabolic rate was on average 500 calories lower than would be predicted based on their size. That meant they had to eat many fewer calories (and/or burn more) just to maintain their weight, compared to people with similar body compositions who hadn’t lost a bunch of weight. In fact, many of them regained significant weight in the six years after the show ended.

As I said above, it’s well established that the body defends against weight loss by slowing metabolic rate and reducing energy expenditure. Other studies have shown that this metabolic adaptation persists even when people maintain or start to regain weight.26 27 28

Whether this constitutes permanent metabolic damage is a hotly debated topic. A recent paper called the notion into question. 29 The authors reanalyzed data from several studies that purportedly showed persistent metabolic downregulation. Using different equations that took into account participants’ body composition, they concluded that given enough time, metabolism will revert back to pre-weight-loss levels. Even the men from the most extreme weight loss experiment to date, Ancel Keys’s Minnesota starvation study, recovered eventually.

I’m not convinced that caloric restriction “breaks” your metabolism by any means. Still, if you engage in sustained caloric restriction and weight loss, there will likely be a period in which your metabolic rate is reduced. That means if you go right back to eating as much as you were before, you’ll regain weight. It seems to the trade-off.

How To Eat Less and Thrive More

Focus on Nutrients

The less you eat, the more every bite counts. Make the most of the calories you eat by prioritizing nutrient density and getting sufficient protein. Although I embrace fat in my diet, it’s the cherry on top, not the main course. I fill my plate with nutrient-dense meat, seafood, and poultry; eggs; and abundant veggies. Then I add sauces, dressings, and condiments (Primal Kitchen, naturally) for flavor and interest.

Prioritizing nutrient-dense foods ensures that you are being nourished on a cellular level. Consuming mostly low-protein, low-fat, low-nutrient foods will leave you hungry, unsatisfied, and craving more. There’s a reason that physique athletes only follow the “chicken breast and steamed broccoli” diet for short periods before competitions. It’s miserable. It messes with sleep, sex drive, and mood. You’re hungry all the time. It’s no way to live.

Eating sufficient protein increases satiety30. It helps keep your metabolic rate up by protecting energy-guzzling muscles and organs. Protein also has a higher thermic effect than fat or carbs, further contributing to metabolic rate.31

Cycle Your Caloric Deficit

If you’re chronically in a caloric deficit, say 15 to 20 percent or more, you may benefit from cycling in periods where you eat at maintenance calories. That means you try to eat about the same number of calories you need to break even each day. Obviously you can’t know exactly how much energy you’re expending, but you can use an online calculator to get a rough estimate. It doesn’t matter if you’re spot on.

The idea here is to “reset” your hormones, especially leptin and thyroid hormones. This will also bring your metabolic rate back toward baseline, although it will decrease again once you go back to a caloric deficit.

There’s also something to be said for taking a mental break from restricting calories. Especially if you feel stressed, or you simply get tired of feeling hungry, loosening the reins periodically is a good idea. Stress counteracts the benefits of any diet or lifestyle intervention, including calorie restriction.

There are many ways to execute cyclical dieting. Go with whatever style works best for you. A popular method is 8 to 10 weeks of caloric deficit followed by 2 weeks at maintenance, and repeat. A word of caution, though: Those maintenance weeks aren’t meant to be free-for-alls. Sure, you can enjoy some foods you avoid during the deficit phase. It’s no big deal if you eat somewhat above maintenance some days. Eating 10,000 calories in a weekend can quickly wipe out a few weeks’ worth of caloric deficit, though. If you’re trying to lose weight, you’ll be taking three steps forward, and two (or three!) steps back if you do this. If you’re going for longevity and general health benefits, it doesn’t make sense to binge on inflammatory foods.

Experiment with a Ketogenic Diet

As I mentioned, ketones are known to suppress appetite, which can lead to a spontaneous reduction in calories. If you are struggling with hunger but still eating a moderate- or high-carb diet,  consider doing a Keto Reset. Drop your carbs to 50 grams or less. Increase your fat proportionately. (Carbs have 4 calories per gram, while fat has 9 calories per gram. If you reduce your carb intake by 50 grams, that’s 200 calories—about 22 grams of fat.)

Anecdotally, lots of people report that they find it much easier to sustain a caloric deficit on keto. They no longer feel like they are white-knuckling it and relying on willpower. If you have questions about going keto, head to my keto diet hub and grab my free Beginner’s Guide to Keto.

Try Intermittent Fasting

Many people find it easier to eat less when they observe a shorter eating window. Start slowly. If you currently eat between 8 a.m. and 8 p.m.—a 12-hour window—see if you can shorten it by an hour or two. Six- and eight-hour windows are common, but there are no hard and fast rules about what’s optimal. As with keto, intermittent fasting isn’t for everyone, and you have to make sure you’re eating enough in your window.

If you’re eating less for longevity purposes, fasting may give you an extra boost in the autophagy department.

Be Patient, and Listen to Your Body

Trying to starve yourself into rapid weight loss is a bad idea. Hopefully that goes with saying. A modest caloric deficit with periodic breaks seems best in most cases.

As always, you should experiment and see what works for you. Especially when it comes to longevity, we don’t have enough solid evidence from human studies to lay out a specific calorie restriction protocol that is optimal.  We probably never will given the tremendous variability between people.

Although caloric restriction has benefits, it’s a means to an end. Like carb restriction, intermittent or extended fasting, HIIT, it’s a tool in your metabolic toolbox. Use it appropriately, enjoy the benefits. Apply it too much or in the wrong situations, and you risk digging yourself into a hole.

Be patient. Stack the odds in your favor by eating satiating, nutritious foods, and by doing all the “other stuff” that supports metabolic health—getting plenty of sleep and sun, exercising appropriately, moderating stress. Resist the temptation to double down on restriction when your body needs a break. Control the variables you can control and make peace with the outcome.

Related posts from Mark’s Daily Apple

7 Common Calorie Myths We Should All Stop Believing

9 More Calorie Myths We Should All Stop Believing

Dear Mark: Am I Eating Too Little Food or Too Much Iron?

Top 14 Ways to Increase Your Metabolism

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References

https://www.sciencedirect.com/science/article/pii/S155041311830130X

https://pubmed.ncbi.nlm.nih.gov/21677272/

https://pubmed.ncbi.nlm.nih.gov/16280423/

https://www.sciencedirect.com/science/article/pii/S155041311830130X

https://pubmed.ncbi.nlm.nih.gov/16439708/

https://pubmed.ncbi.nlm.nih.gov/17197279/

https://pubmed.ncbi.nlm.nih.gov/12396160/

https://pubmed.ncbi.nlm.nih.gov/21178922/

https://pubmed.ncbi.nlm.nih.gov/1454084/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5491979/

https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/cfrsearch.cfm?fr=101.9

https://pubmed.ncbi.nlm.nih.gov/20102837/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4363942/

https://academic.oup.com/jcem/article/82/11/3647/2865985

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3174765/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3296868/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4454393/

https://academic.oup.com/jcem/article/91/8/3232/2656790

https://pubmed.ncbi.nlm.nih.gov/20368473/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5813183/

https://cronometer.com/

https://pubmed.ncbi.nlm.nih.gov/18589032/

https://pubmed.ncbi.nlm.nih.gov/22691622/

https://pubmed.ncbi.nlm.nih.gov/23446962/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4989512/

https://pubmed.ncbi.nlm.nih.gov/6694559/

https://pubmed.ncbi.nlm.nih.gov/11010936/

https://pubmed.ncbi.nlm.nih.gov/22535969/

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https://pubmed.ncbi.nlm.nih.gov/15466943/

https://pubmed.ncbi.nlm.nih.gov/11838888/

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Why Eating Less Doesn’t Always Work

Off the bat, I should say that I’m actually a fan of eating less. I’m on record as saying that my goal is to figure out how few calories I can eat and still thrive. Still, eating less isn’t always the magic bullet people will hope it will be. There are many ways that eating less can go wrong.

For weight loss, the advice to “eat less, exercise more” often doesn’t work like it “should” on paper. The weight-loss diet industry thrives on repeat customers who struggle to lose weight and keep it off. Dutifully following this strategy has led many people down the road to frustration and dejection, as they blame themselves for their failure to successfully lose weight. This is despite their best efforts to eat less.

From a health perspective, eating less is a double-edged sword. On the one hand, caloric restriction may promote longevity. It certainly does in many animal models. Human evidence is still mixed, but I’m betting that the same is true for us.1 On the other hand, long-term or severe calorie restriction can cause serious health problems, including nutrient deficiencies, hormonal imbalances, and muscle loss.

Today I’m going to look at some of the ways that restricting calories can go wrong—or simply be ineffective—as well as ways to eat less to actually promote health.

Instantly download our FREE Guide to Gut Health

Just Eating Less Is (Often) Not Sufficient for (Long Term) Weight Loss

Don’t get me wrong. At the end of the day, if you’re trying to lose weight, the body must expend more energy than it takes in. I’m not talking here about the oversimplified CICO—calories in versus calories out—approach to weight loss. Calories are just one variable in the incredibly complex equation that ends in weight loss. I’m talking about more valid but harder to quantify balance between energy consumed and energy expended.

In both cases, the idea behind eating less is to put fewer calories (or less energy) into the system. However, the energy balance approach recognizes that:

All calories are not created equal.

The types and amount of food we eat, as well as when we eat, affect how the body uses those calories.

The “energy out” side of the equation is dynamic. It, too, is affected by the foods we eat, their hormonal impacts, and the body’s natural desire for homeostasis.

Oftentimes, when someone is struggling to lose weight, they’ll get, “You’re just eating too much. Eat less, and you’ll start losing.” This person might already be down to 1100 or 1200 calories per day. They’re thinking, “How can I possibly eat less and still have the energy to get through my day?” The advice-giver doesn’t understand how the body adapts to calorie restriction.

The Body is Incredibly Adaptive

One of the reasons that weight loss is so difficult is that your body actively fights back against it. It makes sense if you think about it. The body stores fat for times of famine. It doesn’t know (or care) if it has stored “too much” according to your personal preferences. When you intentionally try to lose weight, your body “defends” its body weight by altering the amount of energy it expends.2 It tries to tightly ration body fat in case you’re facing a prolonged food shortage.

Let’s back up. The “energy out” side of the energy balance equation comprises several factors:

Basal metabolic rate – the energy your body expends in the everyday functions of being alive (breathing, circulation, generating new cells, etc.)3

Thermic effect of food – the energy it takes to metabolize the food you eat

Activity-induced energy expenditure – the energy you spend moving your body

When you eat in a caloric deficit and start to lose weight, the body responds by lowering its metabolic rate. That’s actually desirable from an aging perspective. Reduced metabolic activity and subsequent lower oxidative stress might explain why caloric restriction promotes longevity.4 It’s not so great when it comes to weight loss.

Moreover, the body responds to caloric restriction by dialing back activity. “Non-exercise activity thermogenesis,” or NEAT, is the term for the energy you expend through spontaneous movements like tapping your feet or nodding your head along to music. NEAT can vary up to 2000 calories per day between individuals.5 That’s a massive difference in “energy out.” It gives your body a little of wiggle room when it comes to reducing energy expenditure.

These metabolic adaptations aren’t inherently bad. One reason your metabolic rate goes down as you lose weight is simply that smaller bodies expend less energy. Unfortunately, though, it’s also a coordinated attempt to thwart your ongoing weight loss efforts. This is why weight loss is so tricky. There are things happening under the hood that you can’t monitor. Eating less can actually increase your body’s adaptive response, making it harder and harder to lose weight.

People Are Bad at Counting Calories

Another reason the advice to “just eat less” fails dieters is because people are notoriously bad at judging how much they actually eat. In studies, participants chronically underreport their caloric intake, even when they are paid to be accurate6 and when they are dieticians.7

If you’re also trying to balance your food intake against estimates of how many calories you burn through exercise, fuggedaboutit. One study found that individuals believed they burned three times more calories than they actually did on a treadmill test.8 Another small study showed that individuals who were struggling to lose weight underreported their caloric intake by 47 percent and overestimated energy expended by 51 percent, on average.9 (It’s not you. Activity trackers are notoriously terrible at accurately estimating calorie burn.10)

Even if you’re diligently weighing and tracking your food, you’ll probably be off through no fault of your own. The FDA allows a margin of error of up to 20 percent for calories reported on food labels.11 Packaged meals and restaurant meals often contain many more calories than stated on labels and menus. 12 13

“Weight Loss” Isn’t Actually the Goal

What you really want is fat loss. Nobody is striving to lose lean muscle or organ tissue or bone mass. Unfortunately, that’s often exactly what happens when people restrict calories too much and for too long without taking great care with what they are eating.

There are lots of ways to eat less. You can start your day low-fat, “heart healthy” (eye roll) cereal and skim milk, drink a smoothie for lunch, and have plain chicken breast and steamed broccoli for dinner. Or, you can eat in a compressed eating window, enjoying eggs, chicken thighs, steak, fatty fish, and abundant vegetables. Only one of these options will get you sufficient protein, healthy fats, and lots of vitamins, minerals, and phytonutrients to mitigate non-fat loss.

When Eating Less Backfires

When It Causes Excessive Hunger

Not surprisingly, hunger is a common complaint among people who are trying to restrict calories. Besides being unpleasant, excessive hunger can derail your efforts by causing you to unintentionally eat more. You take a slightly bigger portion, grab a handful of nuts in between meals, and eventually devour the ice cream hidden in the freezer. Those calories add up.

Some hunger is to be expected if you are eating in a caloric deficit (although there are ways to attenuate hunger that I’ll discuss later). Excessive hunger is a problem, and a sign that you’re overdoing it.

When It Messes with Hormone Balance

Leptin is one of the hormones responsible for regulating appetite. It’s considered an energy indicator, communicating to the brain whether you have sufficient energy on board. When you’re losing weight—specifically when body fat is on the decline—leptin drops.14 In fact, it drops more than would be predicted by body composition alone.15 It seems to be signaling to the brain, “Hey, we’re losing our fat stores over here! Send help.” If leptin gets too low, all hell can break loose. Symptoms of low leptin include hunger, depression,16 loss of libido, and infertility.17

Going too low on calories can also depress thyroid function. In particular, lower T3 seems to be related to calorie restriction even without weight loss. I’m not convinced this is necessarily a bad thing. It may actually be adaptive—another pathway by which caloric restriction increases longevity.18 That said, you can definitely have too much of a good thing. You don’t want to restrict calories to the point where you start experiencing symptoms of hypothyroid such as feeling cold all the time, unexplained weight gain, or fatigue.

When It’s Stressful

I’ve said it a million times: stress is the enemy of health and weight loss. As with so many things in life, calorie restriction can be an adaptive (hormetic) or maladaptive stressor. It all depends on how it’s applied and how your body reacts.

Restricting calories increases cortisol, aka “the stress hormone.”19 Chronically high cortisol leads to problems including:

Excessive carb cravings

Belly fat storage

Increased inflammation

Exacerbation of existing health problems

When It Counterintuitively Reduces Appetite

I know, this sounds like a good thing. If you’re trying to eat less, isn’t it better if your appetite is reduced? Yes… to a point. Anecdotally, I see a subset of people whose appetites are suppressed when they restrict calories—possibly due to being in ketosis20—and who subsequently struggle to eat enough. If they aren’t mindful, they can easily under-eat to the point they are getting enough nutrients.

If you suspect you might be under-eating, use an app like Cronometer to track your food for a few days. Make sure you are checking the nutritional boxes you need to stay healthy.21

When You Burn Muscle Too

Caloric restriction can lead to your body catabolizing muscle tissue if you’re not careful. Some muscle breakdown is probably unavoidable, especially if you are losing substantial amounts of weight, but you want to mitigate it as much as possible. Protein intake is key. Eating more protein protects lean mass (muscle and organs), even when you’re in a caloric deficit and losing weight.22 23

When you eat less, make sure you aren’t cutting your protein precipitously. You may even want to increase it a bit.24 Your calorie deficit should come from reducing fat and/or carbs, depending on your current diet.

What about Metabolic Damage?

Dieting forums are filled with dire warnings against dieting so long or so hard that you go into “starvation mode” and create permanent “metabolic damage.”

You might be familiar with the highly publicized Biggest Loser study, which followed contestants from the televised weight loss competition.25 The researchers found that six years after losing significant weight, the contestants’ resting metabolic rate was on average 500 calories lower than would be predicted based on their size. That meant they had to eat many fewer calories (and/or burn more) just to maintain their weight, compared to people with similar body compositions who hadn’t lost a bunch of weight. In fact, many of them regained significant weight in the six years after the show ended.

As I said above, it’s well established that the body defends against weight loss by slowing metabolic rate and reducing energy expenditure. Other studies have shown that this metabolic adaptation persists even when people maintain or start to regain weight.26 27 28

Whether this constitutes permanent metabolic damage is a hotly debated topic. A recent paper called the notion into question. 29 The authors reanalyzed data from several studies that purportedly showed persistent metabolic downregulation. Using different equations that took into account participants’ body composition, they concluded that given enough time, metabolism will revert back to pre-weight-loss levels. Even the men from the most extreme weight loss experiment to date, Ancel Keys’s Minnesota starvation study, recovered eventually.

I’m not convinced that caloric restriction “breaks” your metabolism by any means. Still, if you engage in sustained caloric restriction and weight loss, there will likely be a period in which your metabolic rate is reduced. That means if you go right back to eating as much as you were before, you’ll regain weight. It seems to the trade-off.

How To Eat Less and Thrive More

Focus on Nutrients

The less you eat, the more every bite counts. Make the most of the calories you eat by prioritizing nutrient density and getting sufficient protein. Although I embrace fat in my diet, it’s the cherry on top, not the main course. I fill my plate with nutrient-dense meat, seafood, and poultry; eggs; and abundant veggies. Then I add sauces, dressings, and condiments (Primal Kitchen, naturally) for flavor and interest.

Prioritizing nutrient-dense foods ensures that you are being nourished on a cellular level. Consuming mostly low-protein, low-fat, low-nutrient foods will leave you hungry, unsatisfied, and craving more. There’s a reason that physique athletes only follow the “chicken breast and steamed broccoli” diet for short periods before competitions. It’s miserable. It messes with sleep, sex drive, and mood. You’re hungry all the time. It’s no way to live.

Eating sufficient protein increases satiety30. It helps keep your metabolic rate up by protecting energy-guzzling muscles and organs. Protein also has a higher thermic effect than fat or carbs, further contributing to metabolic rate.31

Cycle Your Caloric Deficit

If you’re chronically in a caloric deficit, say 15 to 20 percent or more, you may benefit from cycling in periods where you eat at maintenance calories. That means you try to eat about the same number of calories you need to break even each day. Obviously you can’t know exactly how much energy you’re expending, but you can use an online calculator to get a rough estimate. It doesn’t matter if you’re spot on.

The idea here is to “reset” your hormones, especially leptin and thyroid hormones. This will also bring your metabolic rate back toward baseline, although it will decrease again once you go back to a caloric deficit.

There’s also something to be said for taking a mental break from restricting calories. Especially if you feel stressed, or you simply get tired of feeling hungry, loosening the reins periodically is a good idea. Stress counteracts the benefits of any diet or lifestyle intervention, including calorie restriction.

There are many ways to execute cyclical dieting. Go with whatever style works best for you. A popular method is 8 to 10 weeks of caloric deficit followed by 2 weeks at maintenance, and repeat. A word of caution, though: Those maintenance weeks aren’t meant to be free-for-alls. Sure, you can enjoy some foods you avoid during the deficit phase. It’s no big deal if you eat somewhat above maintenance some days. Eating 10,000 calories in a weekend can quickly wipe out a few weeks’ worth of caloric deficit, though. If you’re trying to lose weight, you’ll be taking three steps forward, and two (or three!) steps back if you do this. If you’re going for longevity and general health benefits, it doesn’t make sense to binge on inflammatory foods.

Experiment with a Ketogenic Diet

As I mentioned, ketones are known to suppress appetite, which can lead to a spontaneous reduction in calories. If you are struggling with hunger but still eating a moderate- or high-carb diet,  consider doing a Keto Reset. Drop your carbs to 50 grams or less. Increase your fat proportionately. (Carbs have 4 calories per gram, while fat has 9 calories per gram. If you reduce your carb intake by 50 grams, that’s 200 calories—about 22 grams of fat.)

Anecdotally, lots of people report that they find it much easier to sustain a caloric deficit on keto. They no longer feel like they are white-knuckling it and relying on willpower. If you have questions about going keto, head to my keto diet hub and grab my free Beginner’s Guide to Keto.

Try Intermittent Fasting

Many people find it easier to eat less when they observe a shorter eating window. Start slowly. If you currently eat between 8 a.m. and 8 p.m.—a 12-hour window—see if you can shorten it by an hour or two. Six- and eight-hour windows are common, but there are no hard and fast rules about what’s optimal. As with keto, intermittent fasting isn’t for everyone, and you have to make sure you’re eating enough in your window.

If you’re eating less for longevity purposes, fasting may give you an extra boost in the autophagy department.

Be Patient, and Listen to Your Body

Trying to starve yourself into rapid weight loss is a bad idea. Hopefully that goes with saying. A modest caloric deficit with periodic breaks seems best in most cases.

As always, you should experiment and see what works for you. Especially when it comes to longevity, we don’t have enough solid evidence from human studies to lay out a specific calorie restriction protocol that is optimal.  We probably never will given the tremendous variability between people.

Although caloric restriction has benefits, it’s a means to an end. Like carb restriction, intermittent or extended fasting, HIIT, it’s a tool in your metabolic toolbox. Use it appropriately, enjoy the benefits. Apply it too much or in the wrong situations, and you risk digging yourself into a hole.

Be patient. Stack the odds in your favor by eating satiating, nutritious foods, and by doing all the “other stuff” that supports metabolic health—getting plenty of sleep and sun, exercising appropriately, moderating stress. Resist the temptation to double down on restriction when your body needs a break. Control the variables you can control and make peace with the outcome.

Related posts from Mark’s Daily Apple

7 Common Calorie Myths We Should All Stop Believing

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The post Why Eating Less Doesn’t Always Work appeared first on Mark's Daily Apple.

Why Eating Less Doesn’t Always Work published first on https://venabeahan.tumblr.com

[sciencespies]

Soccer: Will the player of the future be 'plant-based'?

https://sciencespies.com/news/soccer-will-the-player-of-the-future-be-plant-based/

Soccer: Will the player of the future be 'plant-based'?

MANCHESTER, England (Reuters) – The days of English football’s once notorious drinking culture are long gone and few professionals would now list the once obligatory ‘steak and chips’ as their favourite meal but things are moving to a different level entirely when it comes to what players used to call ‘looking after yourself’.

FILE PHOTO: Soccer Football – Premier League – Carrow Road, Norwich, Britain – March 14, 2020 General view of Norwich City’s Carrow Road stadium. Action Images via Reuters/Peter Cziborra

Whether it be the influence of dieticians, sports scientists or foreign coaches and team mates, you only need to look at the physique of modern Premier League players to realise they take health and nutrition very seriously.

The game is faster and more demanding than ever and the competition for places means young players, in particular, are on the lookout for any ‘marginal gains’ they can make to improve their performance.

For some that now means giving up meat altogether and adopting a plant-based diet.

Norwich City’s 21-year-old full-back Caleb Richards has gone a step further by putting his experiences and thoughts on his diet into an e-book called ‘The Transition – an athlete’s guide to a meat-free diet’.

Richards, who was on loan at U.S team Tampa Bay Rowdies last year, was prompted to try to give up meat by the Netflix film “Game Changers”, which he watched in January.

The 2018 documentary, which features Arnold Schwarznegger and vegan athletes such as UFC fighter James Wilks, ultra marathon runner Scott Jurek and six-times Formula One world champion Lewis Hamilton, has won loyal followers but also received some criticism.

“It persuaded me slightly, but not enough to convince me that it genuinely worked,” said Richards, who nonetheless decided to experiment with such an approach.

The Salford-born player decided to try two weeks without meat and noticed immediate benefits.

“I saw results. My recorded top speed on my GPS unit at training, increased by 0.5 metres per second, which is huge when it comes to sprinting,” he said.

“That marginal gain alone had me convinced and feeling good about what more was to come. I was consistently having days feeling at my best and as confident as ever. Was this because of my new food choices, or was it coincidence? I didn’t know, but I was happy with how I felt and was willing to continue.”

DIVIDED OPINION

While veganism and other plant-based diets are enjoying popularity, not all sports scientists and nutritionists are fully convinced of the benefits.

“Plant-based diets may be chosen by many athletes for various reasons, which include health, environmental, ethical, religious-spiritual reasons,” says sports nutritionist Jahed Ali

“But there still remains some controversy if such diet’s can optimise athletic performance – particularly for athletes aiming to maximise gains in muscle mass or reach high-energy requirements.”

Richards had some of his Norwich Under-23 team mates, like centre-half Ciaren Jones, join him in the experiment, helped by the fact that the club’s first team have several vegan players and their canteen provides meat-free options.

“Around Christmas time I ruptured two of my ligaments in my ankle and I was meant to be out for about eight weeks,” said Jones.

“But I was only out for six weeks and when I was coming back from injury I was getting quicker results than when I was fully fit, my max speed went up, which shocked both myself and my physio.”

While debate among experts continues to rage about the benefits or otherwise to athletes of a vegan or plant-based diet, the approach appears to be increasingly popular in football.

Arsenal’s Spanish defender Hector Bellerin is a prominent advocate and top women’s player, Alex Morgan of the World Cup- winning U.S team is also a vegan.

Other players, such as Burnley forward Jay Rodriguez, have dropped meat but eat some fish and the modern player’s diet in any case is low on red meat.

It is a long way from the days of players enjoying fish and chips with a can of lager on the coach back from an away game but Richards has been on the end of some dressing room banter.

“The big meat-eaters call you a rabbit and so on… even at a family barbecue recently I was getting a bit… you obviously do get stick but some of those who have read the book are transitioning themselves now and I can give them a bit of stick back”.

Reporting by Simon Evans; Editing by Ken Ferris

Our Standards:The Thomson Reuters Trust Principles.

#News

[buzztify]

10 Stomach Bloating Remedies, Relieve your Bloating Instantly

Stomach bloating is one of the most annoying stomach problems. Unfortunately it is familiar to practically everybody in the world isn’t that true? People's description of this symptom may differ but the main concern is always the same. The feeling of increased pressure in the abdomen, of course such sensations can appear due to many other stomach issues. For example: irritable bowel syndrome feels almost the same. However, if your stomach is particularly unhappy after a heavy meal or when your diet is way from ideal it is most likely to be bloating. If you have determined that bloating is the problem you are suffering from.

Here are 10 remedies to save yourself from the annoying stomach pains.

10. Eat Mindfully

 You can prevent bloating by eating more slowly and choosing smaller portions. Sure, sometimes it is as easy to take care of what you consume and try to be more mindful of the consumption of your food. This can make you enjoy more food in your head, so that you can digest what you put in your body. You also reduce the number of air bubbles you gulp down with your meal, which cause tragedy cause of bloating. In the first place, some of them are burped back out, and that is a normal process. However, if you swallow too much air it collects in your stomach and small intestine and causes stomach bloating. Sucking on a sweet, smoking a cigarette or chewing gum are typical ways that excess air gets into your body, so slow down and enjoy yourself for a second, and you will not have to suffer after a delicious dinner.

It means you have to care of the foods you eat, to support the body, not to misuse it. This is called a mindful diet. Mindful eating does not hurry to savour your food, cook your own meals, exfoliate your body, consume, and honor your body and health most importantly.

9. Avoid foods that Trigger Gastric Problems

No, your mom did not lie when she said green stuff was incredibly healthy. Kale, broccoli, and cabbage are nutritionally rich and high fiber veggies, you need to eat to have a powerful digestive system. However, these meals are also wealthy in Raffinosus. Raffinosus is a digestible sugar only if your abdominal fermentation contains bacteria. Its fermentation produces gas, and that is exactly what are stomach bloating causes. However, do not throw all these vegetables out of the window, Cynthia Sass a registered dietician and contributing editor at Health magazine promises that if you start eating high fiber food on a regular basis, you will have a healthier digestive system, and will not suffer from bloating so much. Well you might still need to go through the initial period of suffering. Try to keep tap on amount of food you consume. Steaming or boiling green vegetables will shrink the amount of sugar you take in. besides cooking vegetables also breaks down the fiber they contain, as a result it becomes much easier for your body to digest them

8. Watch Your Salt

If you keep getting bloated, you might want to watch your salt intake. High intakes of sodium can slow your organism's ability to remove excess water. Which could make you feel like a balloon is in your belly, inspect if you metabolize the correct quantity of salt the American Heart Association advises. The recommended limit is 1500 milligrams per day for most adults, which is a bit less than a teaspoon! Oh My!!!! 2,300 milligrams or one teaspoon is the maximum amount you will eat if you want to stay healthy. Unfortunately, the average American consumes much more, 2,400 milligrams every day. This leads to problems with the heart and blood pressure and bloating. If you feel that you have failed your healthy almost no salt diet drink more water to flush it out of your body.

7. Eat more Fruits for Bloating Problems

You might want to consume more in bananas if you were unwell about your salty food items. They prevent water from being stuck in your body because of the sodium, bananas are full of potassium and they perfectly regulate salt levels and therefore reduce bloating. In the meantime, the enzymes in a pie and the pineapples help break the proteins that help your belly to effectively process food and eat these fruits after heavy meals to improve your digestive tract and to prevent indigestion and bloating.

6. Have more of Peppermint and Chamomile Teas

You may want to have a bowl of chamomile or peppermint tea after having a good meal. These Both well known to relax the spasms in your stomach and relieve pain when you feel bloated. This is demonstrated in research entitled Complementary and Alternative Medicines with irritable intestinal disorder. An integrated view published in 2014. Chamomile tea (To Buy Chamomile Tea) does not only help with digestion, it also relieves acid reflux as well as discomfort caused by overeating. It can also relax and relieve you so that you do not pay as much attention for your stomach problems. As for peppermint tea, its menthol content eases many kinds of digestive discomfort, including bloating. What is more it smell is completely heavenly! You can buy a chamomile or peppermint tea in pre-packaged teabags or make it yourself at home. If you are not a fan of herbal teas, try peppermint oil, apply it to your skin but first make sure you are not allergic to it, this remedy will calm your stomach and reduce bloating.

5. Take Probiotic Yogurt

I hope you are enjoying probiotic yogurt. If you do, you are practically consuming your way out from the active cultures. There are millions of various bacteria within your belly, as you likely know, and some can trigger excess gas in your digestive tract. Probiotics will cure regulate gas production and bloating. There are several studies proving this and one of them was published in the American Journal of Gastroenterology on May 1st 2000. Rather than just yogurt, you can also consume vitamins, but don't just enjoy a decent breakfast? Maybe add some sweetness or jam to this morning treatment if the yogurt is too sour.

4. Avoid Consuming Alcohol that is More Sugary

Colorful soda drinks macro shot Surprisingly, sugar can be found in nearly all non-sugar foods and peppermint candies. It is used as sugar alternative options and is usually considered safe to sweeten these food products. These can also make your stomach uneasy as often bacteria enter the lower part of your digestive tract. This contributes to the digestion of the bacteria and the production of unnecessary gas. You can try to avoid these sugar alcohols by enjoying natural sweeteners such as stevia, this is an incredibly sweet plant and it has been used to sweeten dishes and drinks since the 16th century. It's extremely low in calories has no effect on blood glucose which is why people with diabetes can eat it helps to control weight, regulates blood pressure and has many more health benefits. And the cherry on top is that there have been no recorded cases of allergies to stevia since 2008. Another alternative to adding stevia to your food is to replace processed desserts with fruits.

3. Getting a Belly Massage

 When you eat too much, and you feel the burning pressure in your stomach, you may want to lie down and ask somebody to give you a belly massage. If you are all alone you should do it on your own, this will make the food shift lower in your belly and relieve excess pressure and bloating tightness. Try this super simple one, put your right hand on the pit of your stomach and start to make clockwise circular movements on your abdomen five light circles are usually enough.

2. Doing Yoga Daily for Stomach Bloating

Most folks do not like moving after a feast, but if you have let go and now feel the first signs of gas and indigestion, do not reach for medicine instantly. Only 15 mins of yoga would be just as effective as a drug, and it is a lot healthier. But always get a yoga matt for doing a yoga. There are different positions that can help you relax your belly's stiffness, help your digestive system push the food along, relax your organs, and ease the pressure that partly causes stomach bloating. One of the most beneficial poses is Apanasana, or simply knees hug to your chest. To form this pose lie down, inhale and relax, put your hands on your knees, now exhale, and pull your knees to your chest, stay this way for about 10 breaths and then release your knees. Yoga will also help cure your skin related issues as it increases your blood circulation

1. Hydrate your body

Of course, never forget to hydrate your body, yes! Water is indeed a solution to many medical problems and one of them is bloating. Your daily water intake is supposed to be around eight glasses, and this does not include all the other fluids you drink. Remember that when drinking a lot of water, you need to consider your health. For example: If you have kidney problems, drinking too much water may lead to serious problems. If your well-being allows, you will always have the energy you need to fight bloating by yourself if your body remains hydrated. If you have used any of the methods, we have mentioned to fight bloating, share it with your friends on social media and share the link too. Do the same if you found the other information on our page useful for you or your family and friends. Moreover, if you know any other remedies to calm down an upset stomach do let us know in comments below. Read article - How to stop these hiccups – causes & home remedies {"@context":"https://schema.org","@type":"FAQPage","mainEntity":} Read the full article

[frontproofmedia]

INTERVIEW: Jessica McCaskill - Training for the Next Challenge

By Steven Weinberg | Contributing Writer and Photographer

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Published: March 27, 2020

WBC and WBA Super Lightweight Champion Jessica McCaskill (8-2, 3 KOs) was scheduled to fight unified Welterweight Champion Cecilia Braekhaus on April 17, 2020, at the MGM National Harbor, in Oxon Hill, Maryland.  The day after Frontproof Media sat down with Jessica, the fight was canceled because of the Corona Virus pandemic.  The cancellation was of no surprise, and Jessica fully expects the fight to be rescheduled once life returns to normal.  

FP: We’re here with the WBA and WBC women’s Super Lightweight champion Jessica McCaskill.  How are you doing?

JM: Great.

FP: Today is St. Patrick’s day, we’re in the middle of a pandemic, and it’s primary voting day here in Illinois . . .

JM: It is (laughing), there’s a lot going on.

FP: A lot is going on, but we’re here in the gym.

JM: Yeah.

FP: So you were scheduled to fight Cecilia Braekhaus April 17, in Maryland. What’s the status on that?

JM: They are no longer having that specific venue at the MGM National Harbor so that it could be the same day different place; it could be a different day, different place.  Right now, we are kind of in limbo.  As far as we know, the fight is still happening.  I’ve listened to a couple of Eddie Hearn’s interviews – he spoke of a domino effect – cancel this fight, push that one forward on to the next date, or even a push a couple of fights onto the same card. So, there’s a couple of options, but they do seem to be working very hard to make it happen.  

FP: Are we talking about making it happen on April 17th or a later date?

JM: They haven’t confirmed one way or another, but they did say they are working on something.  Either option could be in the air at the moment. 

FP: So you’re training right now for April 17th?

JM: Yes, we haven’t stopped training for April 17th. We’re still in the gym every day, multiple times per day - still acting as if that’s the official day.  I don’t believe they’ll make it earlier.  If they do, we’ll be ready. If they make it later, that just gives us a little bit more time.  

FP: With an April 17th fight date, fingers crossed, what does your training regime look like?

JM: We have strength and conditioning four times a week; we have sparring three times a week, just regular cardio every day, multiple times per day. I’m up at about 3:30 every weekday just to make sure I’m getting all of my workouts in. I still have my 9-5 job, which is more like a 6 am to 3 pm job, so I have to work around different schedules and different things I have on my plate, and it just kind of helps me stay consistent.

FP: You’ve now had three fights at 140 pounds - the fight where you won the WBC belt, the fight in Maryland where you defended the WBC belt and won the WBA belt, and the fight in Chicago where you defended both belts.

JM: Correct.

FP: When I talked to you prior to the first 140-pound fight -where you won the WBC belt, you were moving up to 140 pounds.

JM: Right. The WBC fight was my first fight at 140 pounds. Everything prior to that was at 135 pounds as a professional fight.

FP: I remember asking you prior to that fight, which was two October’s ago now . . . 

JM: Yeah … (laughing)

FP: You had said you were actually below 140 pounds.  Now you’re going up to 147 pounds.  Tell me about that thought process.

JM:  Well, in the amateurs, I fought as heavy as 152, and I then went down to 141.  It was only in my pro career that I fought under the 140s.  So, the weight difference is not a stranger to us.  And the way we’ve been developing my body type over the years, it’s working, it’s very comfortable.  We’re doing everything to gain the correct muscle and still have the agility to make sure that 147 is not an issue. It’s 145 is the catchweight that we’re fighting at.  So, it’s not going to be an issue for us. I think people see me at 135 and think, “oh my gosh, that’s 10 pounds,” you know, but we’re not worried.

FP: Where do you regard your weight right now?

JM: I stay between maybe 147 and 150.  It kind of fluctuates based on the workouts, and losing that weight won’t be a problem.  Even for my last fight, which was at 140, I was eating the day of.  It’s more about the training and the regimen you put forth beforehand.  And it’s not about, like, “oh, let me dry out the day before the weigh-in.” I was eating the day before the weigh-in for the last fight, and I’ll probably do the same before this one. 

FP: So you’re above the 145-pound catch weigh right now?

JM: Yes.

FP: What’s your diet consist of?

JM:  I went vegan for a couple of months, right after Christmas.  I was trying out it, just seeing what it was like—seeing what it would do to my body.  It felt like it kind of gave me a fresh reset, and so now we’re working back in some animal proteins.  I’ve always had a pretty clean diet. I love fruits and vegetables.  I get my lentils in, my proteins in. I take my multi-vitamins, lots of hydration. I don’t do a lot of junk food, I mean, there’s always ice cream (laughing).  I have to set an example for the young girls that are coming up. We have 18-year olds in the gym that are fighting. They look to me to see what I’m doing and what my cheat meals are and to see how many times I’m cheating on my diet. So, I have to make sure I’m a stickler at what I’m doing.  

FP: What are your cheat meals?

JM: Um, ice cream, maybe a slice of pizza. I mean, we are in Chicago so . . . (laughing).  Maybe some chocolate.  I don’t go hard anymore (laughing).  

FP:  Do you do your own cooking?

JM: Yes . .  . if I can find something easy and fast because I don’t have much time, so, I’ll do frozen vegetables sometimes, or I’ll just do meal prep before the week.  So yeah, I do a lot of my own cooking.

FP:  Are you changing your sparring in any way because you will be fighting someone a weight class above where you’ve been at the pro-level?

JM: We have changed sparring a little bit.  We’re always looking for new faces just to change what I’m up against. You never want to get used to the same thing. There are a lot of national champions, many guys that are willing to work with me and come in. We pay them.  Professional fighters should never be asking for favors from other fighters; we pay them; that’s how it works.  Be professional. We have some heavier guys coming in just because I’m at a heavier weight myself; we have to get used to the weight.  We have a lot of people that are helpful in Chicago. We have a lot of young guys that are looking to help out. 

FP: Are you going with Junior Middleweights, or are you staying with welterweights?

JM: As far as my sparring partners?

FP: Yeah.

JM: Some of the guys are a little heavier, maybe 160, 170. AS long as we know the people we’re working with are going to do exactly what we need, and nobody has an ego, and there are no issues.  Some of the guys we work with are my size or smaller or fast, and they're bringing the speed and the angles to the table.  So, there’s a lot of things my coach, Rick Ramos, will look for, and then he’ll pick out what he wants to put me up against on different days. So, it’s all up to him, and I let him run that.  

FP:  The fight coming up is, of course, against Cecelia Braekhaus, who is the unified welterweight champion. She’s bringing a lot to the table.  What do you see in her, what’s your opinion of her?

JM:  I feel like she brings a lot to the table, but it’s not all positive.  She has some age on me, so I can only think her body is deteriorating, and she isn’t able to keep up with the newfound fighters that are out there. The fighters that are coming up in this day and age, we have a lot of strength and conditioning, we have dieticians. We’re just doing things a lot differently in this day and age versus the fighters that she faced when she started fighting herself. It’s just a different era of fighters.   So, she’s bringing age to the table, and she’s got a few years on me.  I feel the type of fighter she’s used to facing in the older days, at the beginning of her career, is not the same type of fighter that’s coming out now; we have a lot more girls getting into strength and conditioning. We have a lot more girls that have dieticians.  So there’s just a lot more being brought to the table that she may not be used to.  I also feel like she’s had a lot of changes in her camp, which could be cause for an unstable mindset or something that she may not be able to maintain through an entire fight.  Kind of like looking back on, maybe, the Joshua/Andy Ruiz fight.  He had a game plan, and he stuck to it the entire time.  If I’m able to get in there and rattle her up she may not be able to stick to whatever game plan she’s thinking of, and she may go back to some old kind of fight from a different coach or different trainer, and there are multiple to choose from if you look at her background.  So, she has a lot to bring to the table, but, as I said, it’s not all good. 

FP:  What changes has she had that you think could affect her?

JM: She has a new trainer, Able Sanchez.  And I think he’s going to have her fight in a different style that she’s not used to. I don’t think I translate very well over tape.  I think that’s always been said.  I think people look at old tape and thing, “oh, this is whatever it is,” and when they get in front of me, it is a different ballgame.  So, I just don’t think they’ll be as prepared that they think they’ll be when they face me in the ring.  

FP:  So, she has zero knockouts in 36 fights.  Able Sanchez is known as a power guy who doesn’t train with the mitts.  Do you think that means she’s going to be coming at you in a different way?

JM: I do think she’s going to be coming at me in a different way.  And I think that’s great, that’s welcomed.  I’m ready to stand toe to toe with anybody. That’s not the issue at all. I’m also . . . we’re ready to brawl; we’re ready to box, we’re ready to switch it up depending on what comes to us. And that’s something, how we’ve trained consistently, so it’s not like one guy taught me, “oh, you should box,” and then another guy said, “oh, you should brawl.”  It’s something we’ve mixed in and out over the years with my training at Body Shots Boxing club and Rick Ramos, so we’re used to it.

FP: I’ve noticed with your last two fights, especially, you have been boxing a little bit more instead of brawling.  So that’s something you’re consciously bringing into your training? 

JM: Yeah, I think a lot of it . . . some of the stuff you probably saw was more of a – you have to carry yourself as a professional fight, and you have to be clean enough to where the judges are seeing certain things and the referees are seeing certain things and your executing. You’re not just throwing things out there and seeing what hits the fan, you know, you’re throwing specific shots, you’re slipping, you’re moving, you’re keeping your hands up.  You just have to present yourself as a fighter and not like, you know, someone in the street brawling.  I think a lot of that was my effort to clean up my fighting a little bit.  And then, also, to bring some boxing to the table. Switch it on, switch it off.  Know when to switch it on and switch it off is probably one of the biggest lessons I’ve learned.

FP:  So you’ve had three fights for championships or defending your championships. What have you learned at that level compared to your earlier fights?

JM:  I think the Maryland fight there was a certain level of excitement brought to the table.  Right before we went out to the fight, Eddie Hearn came to our corner and was talking to us, and he was like, “Jess, you’re gonna unify the division.” I think that got me so hyped up, and we just brawled it out.  Many things went out the window, and, you know, I kind of left my hands down a lot because I was so thirsty for offense.  I’ve never had anyone hit me hard enough to make me worry, so sometimes you put your hands down, and you’re not worried about it even though it’s points, so that was very messy of me. But, that also got me round of the year for Ring magazine so our last round, where fighters will usually coast it out and kind of stay safe, we continued the war all the way through.  Much respect to Anaha Ester Sanchez for fighting through the fight. So that was a little unexpected.  And, just kind of, the adrenaline pumping, and he got that flared up. I’m usually very in control of my emotions and adrenaline before the fight.  Other things I’ve learned, just to stay consistent.  We keep our friends and family around us. We keep our team around us, even when we’re out of town.  We keep a close-knit family.  We keep everything loose and calm.  Even when we’re here, or out of town, and that’s something that’s always helped – maintaining the same consistency within our camp.  

FP:  This fight is supposed to be your second in Maryland.  Why Maryland and because you’re going up against one of the big names in women’s boxing, how did this fight come about?

JM:  Um, Maryland, probably because it’s a very – National Harbor is a very nice area. It’s very military basey; they keep everything very spic and span and clean.  It’s right by the water; it’s very beautiful. The MGM National Harbor is just a great place to host the fight.  It has a lot of great aspects for onlookers and visitors and the crowd to come to.  How did this fight come about?  It’s kind of funny. There’s a picture of Cecelia and me, and we are in Vegas after my fight with Taylor. I took a little vacation.  And while on vacation, I was also working. I went to the Holly Holmes/Cyborg fight.  And so, I’m like ringside.  And my coach, Rick Ramos, is calling me and saying, “so and so is in this section and this row. Make sure you say hi to them, blah blah blah.”  So, I go, and I speak to a couple of other promoters and show my face and say hello.  And then he goes, “Hey, Cecelia and her publicist are going to meet your after the fight in this section and this row, or whatever.”  So, we meet up, and we shake hands and kind of introduce ourselves and have a chat, and we take a picture together.  And she puts her fist up, you know, somewhat natural fighter, boxer pose. And I thought to myself; I don’t want people to size up our hands – we may fight one day. That was in December of 2017. So, from there, they offered for us to come out and do some sparring because she was getting ready for a fight. And I asked my coach and manager, I said, what do you think.  And he was like; we should probably pass on this because we’re probably going to fight her one day.  It was kind of always in the mix.  I guess we just put it in the universe enough that we might fight her one day.  And then in 2018, before we got the WBC offer, they were looking to fight with us.  And between, I think it’s Tom Loeffler, and Rick Ramos and Warriors Boxing, everybody was negotiating, and having conversations, and trying to get the money in the right spot.  And Eddie Hearn asked [Rick Ramos] “what do you want for Jessica”  And he said that he wanted a home for me, that he wanted a five-fight deal somewhere, whether it be a promoter, or DAZN, or something, and that’s pretty much when we got a three-fight deal with DAZN.  

FP: Cecilia’s not with DAZN, is she?

JM: I believe she’s with Matchroom, and I think there’s a very fine line between Matchroom and DAZN.  She’s with one of them.  We’re essentially in the same family now. She was with HBO Boxing, and they’re now expired, so yeah, she’s moved over.

FP:  So, this was able to come about because you’re both in the DAZN universe?

JM: Well, it came about before the DAZN universe. So, I think it’s kind of something that’s always been out there. We talked about it during interviews. If people know you’re not afraid and you’re willing to fight, that sticks in the back of their head.  So, continuing to mention that we want to stick with the big names, whether its Katie Taylor, Amanda Serrano, Cecilia Braekhaus, we want to stay in the hot spot with the fighters with historic backs grounds, people who are going to be in the hall of fame, things like that. Some people chase money, some people chase titles, some people chase history, and I’m really big on making my mark.  

FP:  I’m presuming you want your mark across all three.  

JM:  (Laughing) Yes!

FP:  So, in 2017, Cecilia is at 147 back then, and she’s coming to you at 135 and saying, “Hey, let’s fight at a catchweight?”

JM: That’s was 2018, I think.  Yeah, we were going to figure out a catchweight, I think.  As I said, nothing was official.  You’d have to ask Rick was the specific weight going to be.  But, yeah, at that time, I was 135 and ready to roll and whatever we were going to fight at.  We were going to make her lose some weight, and we were going to gain some weight.  But yeah, it was doable.  

FP:  Let’s say the fight occurs April 17th – when do you head out to Maryland?

JM:  Let’s say everything stayed the same.  The fight was going to be on a Friday. So, we were probably going to head out, maybe on a Tuesday, get there, get settled, get accumulated.  Just kinda get into a routine of “this is where we can work out, this is where we can eat” and feel confident.  I’m mean, we’ve been there before, so it’s not new to us. But that’s kind of how we work.  When we went to London to fight Katie Taylor, it was the same thing. Get there early, get accumulated to the time zones. You know, it’s all about being comfortable.  Sometimes people will pull things on you say “you’re getting here the night before,” but then you lose six hours of sleep, and then you gotta lose weight, and you’ve been on an airplane for however many hours and your holding water. There are a lot of games people can play, so we take a lot of that in our hands and make sure that we’re comfortable.

FP: When you go out there for the week, who’s paying for the hotel? Is it coming out of your purse, is the promoter helping you out?

JM: The promoter helps us out, and right now, I have two promoters.  I have Warriors Boxing and Matchroom, so they pay for the necessities, and we get a per diem.  But one of the things that Rick Ramos has always taught me, as my manager, is to set money aside.  So, if you win a fight, you get paid, set some money aside. Whether it’s… you want to fly somebody in for sparring, which we have a couple of girls coming in two weeks, one of the girls in coming in from New Orleans, so long as we still have flights coming in, she’s going to be giving me some sparring. What if your shoes blow out and you need brand new shoes, or you need new gloves, you need something.  I’ve always had money set aside just in case.  We could go on my dime if we needed to, we just want to make it happen either way.  

FP:  This card was arguably pretty big. Your last fight here in Chicago was again a pretty big card. What’s it mean to you to keep being included on pretty big cards?

JM: That’s exactly what we want. Not only for my name's sake, for the history, and the fans, and the people who back me, but for the girls that are coming up under me in the gym.  We have Summer Lynn; she’s a professional fighter, she’s 18. She’s had two fights now; she’s at DePaul University getting her degree. She’s kind of continuing to work in everything, and, so, she comes to all the fights whether we’re in London or wherever. So, I want her to see; this is what it’s going to be like. This is what the crowd is like.  Everybody wants to have a picture – the bright lights, the interviews.  You have to make sure you still get your sleep.  It’s great just to dump them into this environment so they’ll be prepared when it’s their time.  But it’s very important, like I say, to before, with the big names, and the spotlights, to keep yourself relevant.  

FP:  I had an opportunity to talk to Summer Lynn today before I spoke to you.  She said how beneficial it was to be able to follow you to all these different venues. Especially with her making her professional debut in October, winning under a huge spotlight (in Chicago).  She said it was beneficial. So, it sounds like mentoring the younger fighters is very important to you.

JM: It is.  It important just because that’s an opportunity that’s been given to me with this platform.    Whether I talk to kids back home at my old schools and I’m able to mentor them, or there are fighters right here. I want to use the platform for good either way it goes.  And I want them to do the same thing, to turn around and take something and give back to someone on their end when it’s their time.

FP: With you having two belts at 140 pounds, and you going up to fight for all of the belts at 147 pounds, what’s that mean for your 140-pound championships?

JM: I get to keep both my belts.  The thing about Rick Ramos and the way he handles my management is that he tries to be put me in a win-win situation. So, worst-case scenario, I lose this fight, I’ll still have two belts at 140, and I can defend those belts. I’m still relevant. I still have world champion status, and I keep going. Or, I win, and I become the first person to defeat Cecilia, and I have belts in both weight classes, and from there, I can pick and choose what I want to do. So, there’s no downside to this. 

FP:  That puts you in a unique position, and I’m not sure if any other woman boxer has ever been in that position before. Are you aware of anyone else who’s had that opportunity?

JM:  I know there have been a lot of women who have won belts in different weight classes, but I don’t know if they’ve held them at the same time. I know Katie Taylor had the 140 WBO belt for a moment, and then she vacated it.  So, I don’t know what the stipulation around that was or if she was given an ultimatum of having to get rid of the 135 or the 140, I don’t know the issue was there.  She did win another girl that had the WBO, and then she vacated it.

FP: There was talk about having a rematch at 140 against Katie Taylor. Did that ever go anywhere?  

JM: No. We’re still very welcoming to the idea. Whether it be at 140 or I get all the belts at 147, and she comes up to 147.  There are just so many different options that could happen.  I could go down to 135.  It depends on what ball is in what court at what time.  

FP:  When you become the unified champion at 147, what’s that going to mean to you and the City of Chicago?

JM:  Gosh, it’s going to be ridiculous (laughing). It kind of leaves me speechless.  Coming from living in the back of the church to being on top of the world, it’s crazy, it’s insane.  I do a lot of it for the kids that need t something to look up to. I do it for the nine-year-old Jessica. I do it for a lot of the past I had to go through.  I do it for Rick too because he’s wanted world titles before I wanted world titles.  So, it just means a lot. And Chicago has always been supportive of me, especially not being a native of Chicago. So, it’s kind of flattering to have a lot of love and support, so doing it for Chicago would be monumental as well.

FP:  Is there any talk of any future fights in Chicago?

JM: There’s no talk of that yet. There is a rematch clause.  At this point, we’re still trying to make the first one happen, so there hasn’t been any conversation past that, that I know of.

FP:  What can we expect on April 17th?

JM: Or soon after (laughing).

FP: Or soon after against Cecilia Braekhaus . . .

JM: Every fight, I’m always in the best shape of my life, and that’s just consistency.  So, you’ll see a very strong, a very willing Jessica Caskilla McCaskill. I would say, expect fireworks. I love to put on a show. I love to be aggressive, and I love to be smart . . . show people parts of that they haven’t seen before. I’ve only had 10 fights.  I feel like there’s so much more to show and to learn and then to show again. I want people to be ready for a show.  

FP:  Fantastic. We look forward to your next victory.

JM: Thank you. 

(All Photos: Steven Weinberg/Frontproof Media)