What are the pros and cons of a juice cleanse?
https://ift.tt/2ps3cre It is important to note that there are differences between juicing and blending:
This article will discuss the possible risks and benefits of juice cleanses and explain how to do one. Potential benefits
A juice cleanse is a detox diet where a person consumes fruit and vegetable juices.
Juice cleanses usually involve consuming only juice for a certain period, which typically ranges from 3 to 10 days. The advocates of juicing say that it offers people many benefits, which may include those below:
However, most of these potential benefits are anecdotal, meaning that they do not have scientific proof to support them. Potential risks
The reduced calorie intake during a juice cleanse may cause dehydration and headaches.
Doctors have identified several risks of juice cleanses, including those below:
A person should also be wary of pre-packaged juice cleanses that promise significant results, such as reversing diseases or providing dramatic health benefits. There is usually a lack of research to support these claims. What effects could a juice cleanse have on the body?To date, there has not been much research on the possible benefits of juice cleanses. However, researchers have investigated the factors below: Weight loss and gut bacteria changesIn one study published in Scientific Reports, researchers asked 20 healthy participants to consume only six bottles of different juices a day for 3 days. The juices contained a variety of ingredients, such as greens, apples, cucumbers, lemon, cayenne pepper, and vanilla bean. The participants lost an average of 1.7 kilograms (kg), or 3.75 pounds (lb), after the fast. At a follow-up 2 weeks later, their weight remained 0.91 kg, or 2.01 lb, lower on average. The participants did not report increased well-being levels at the end of the 3 days, but they felt that these levels were higher 2 weeks after the cleanse. The researchers also found that the juice cleanse increased the amounts of some health-promoting bacteria and lowered the number of bacteria that cause illness. Kidney healthA case report suggests that juice cleansing could carry the risk of kidney damage. The report looked at a patient who experienced kidney failure after participating in a juice fast for 6 weeks. The patient kept a detailed journal of the juices that he consumed, which showed that he had an estimated daily intake of 1,260 milligrams (mg) of oxalate. Oxalate is an organic acid that occurs naturally in many plants. It is also a nephrotoxin, meaning that larger quantities of it can be damaging to the kidneys. The authors recommend that people who choose to follow a juicing program calculate how much oxalate they are likely to consume each day. How to do a juice cleanse
A juice cleanse can mean a person consumes only juices and liquids for several days.
Juice cleanse supporters may recommend different types of juice cleanse, such as:
Examples of some of the juice blends that the Scientific Reports study used include:
Drinking six of these juice combinations daily provided an intake of 1,310 calories per day. There are many juice cleanse recipes available online, including one on the website healthyblenderrecipes.com. SummaryJuice cleanses are a controversial topic within the medical community because they do not usually offer long-term solutions for weight loss or wellness. Most experts will recommend a balanced, healthful diet instead. The evidence to support the possible benefits of juicing tends to be anecdotal. There appears to be more evidence to suggest that a juice cleanse can have a negative impact on the body, for example, by reducing kidney function. Before starting a juice cleanse, people should speak to their doctor to ensure that they do not need to amend their juicing plan in any way to protect their overall health. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 21, 2018 at 01:54PM
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High-fiber foods for a healthful diet
https://ift.tt/2QNYpNi According to the most up-to-date Dietary Guidelines for Americans, the adequate intake (AI) of fiber for adult men is 33.6 grams (g) per day, and 28 g for adult women. But most people in America do not meet this goal. The average fiber intake in the United States is 17 g, and only 5 percent of people meet the adequate daily intake. People need to get both soluble and insoluble fiber from their diet. Eating a varied high-fiber diet means getting plenty of fruits, vegetables, legumes, and whole grains. In this article, we provide a list of 38 healthful, high-fiber foods — explaining how much fiber each one has — to help people boost their daily fiber intake. High-fiber legumes
Navy beans contain 10.5 g of fiber per 100 g and are also high in protein.
Legumes are fiber-rich plant-based foods that include beans, lentils, and peas. Beans are a good source of fermentable fibers. This fiber moves into the large intestine and helps to feed the diverse colony of healthy bacteria in the gut. Researchers have found connections between a healthy gut microbiome and lower rates of obesity and type 2 diabetes. The following are some of the best legumes for fiber: 1. Navy beansNavy beans are one of the richest sources of fiber. They are also high in protein. Add navy beans to salads, curries, or stews for an extra fiber and protein boost. Fiber content: Navy beans contain 10.5 g per 100 g (31.3 percent of AI). 2. Pinto BeansPinto beans are a popular U.S. staple. People can eat pinto beans whole, mashed or as refried beans. Along with their high-fiber content, pinto beans are a great source of calcium and iron. Fiber content: Pinto beans contain 9 g of fiber per 100 g (26.8 percent of AI). 3. Black beansBlack beans contain good amounts of iron and magnesium. They are also a great source of plant-based protein. If people who follow a vegan diet combine black beans with rice, they will be getting all nine essential amino acids. Fiber content: Black beans contain 8.7 g of fiber per 100 g (25.9 percent of AI). 4. Split peasSplit peas are a great source of iron and magnesium. They go well in casseroles, curries, and dahl. Fiber content: Split peas contain 8.3 g of fiber per 100 g (24.7 percent of AI). 5. LentilsThere are many types of lentils, including red lentils and French lentils. They make a great addition to couscous, quinoa dishes, or dahl. Fiber content: Lentils contain 7.9 g of fiber per 100 g (23.5 percent of AI). 6. Mung beansMung beans are a versatile source of potassium, magnesium, and vitamin B-6. When dried and ground, people can use mung bean flour to make pancakes. Fiber content: Mung beans contain 7.6 g of fiber per 100 g (22.6 percent of AI). 7. Adzuki beansAdzuki beans are used in Japanese cuisine to make red bean paste, which is a traditional sweet. People can also boil these fragrant, nutty beans and eat them plain. Fiber content: Adzuki beans contain 7.3 g of fiber per 100 g (21.7 percent of AI). 8. Lima BeansNot only are lima beans a great source of fiber, but they are also high in plant protein. Fiber content: Lima beans contain 7 g of fiber per 100 g (20.8 percent of AI). 9. ChickpeasChickpeas, or garbanzo beans, are a popular source of plant-based protein and fiber. They are also full of iron, vitamin B-6, and magnesium. Use this legume as a base for hummus and falafel. Fiber content: Chickpeas contain 6.4 g of fiber per 100 g (19 percent of AI). 10. Kidney BeansKidney beans are a rich source of iron. Kidney beans are a great addition to chili, casseroles, and salads. Fiber content: Kidney beans contain 6.4 g of fiber per 100 g (19 percent of AI). 11. SoybeansSoybeans are used to make a variety of products, such as tofu, tempeh, and miso. People often use soybean products as dietary replacements for meat and dairy. Fresh soybeans can also be eaten raw or added to salads as edamame. Fiber content: Soybeans contain 6 g of fiber per 100 g (17.9 percent of AI). 12. Baked beansBaked beans are rich in fiber and protein. They are available from most grocery stores. Try to buy brands with reduced sugar and salt to get more health benefits. Fiber content: Plain baked beans from a can contain 4.1 g of fiber per 100 g (12.2 percent of AI). 13. Green peasGreen peas are available canned or fresh. Green peas are a great source of fiber, protein, vitamin C, and vitamin A. Fiber content: Green peas contain 4.1–5.5 g of fiber per 100 g (12–16 percent of AI). High-fiber vegetablesAmong the many health benefits of vegetables, they are a great source of dietary fiber. Vegetables with a high-fiber content include: 14. Artichoke
Artichokes are high in fiber as well as vitamins C and K.
Artichokes are packed with vitamins C and K, plus calcium, and folate. Grill, bake, or steam whole artichokes and use in dishes or as a side. People often prepare just the artichoke heart above the outside leaves. Fiber content: One medium artichoke contains 6.9 g of fiber (20.5 percent of AI). 15. PotatoAs a staple vegetable, potatoes are a good source of B vitamins plus vitamin C and magnesium. Fiber content: One large potato, baked in its skin, contains 6.3 g of fiber (18.8 percent of AI). 16. Sweet potatoSweet potatoes are one of the starchy vegetables. They are high in vitamin A. Fiber content: One large sweet potato, baked in its skin, contains 5.9 g of fiber (17.6 percent of AI). 17. ParsnipsParsnips are a good source of vitamins C and K, as well as B vitamins, calcium, and zinc. Fiber content: One boiled parsnip contains 5.8 g of fiber (17.3 percent of AI). 18. Winter squashWinter squash vegetables are a bountiful source of vitamins A and C. Fiber content: One cup of winter squash contains 5.7 g of fiber (17 percent of AI). 19. BroccoliBroccoli is a cruciferous vegetable that is high in vitamins C and A. Cruciferous vegetables also have lots of antioxidant polyphenols. Fiber content: One cup of cooked broccoli florets contains 5.1 g of fiber (15.2 percent of AI). 20. PumpkinPumpkin is a popular vegetable and source of vitamins A and K and calcium. People use it in sweet and savory dishes. Fiber content: A standard portion of canned pumpkin contains 3.6 g of fiber (10.7 percent of AI). High-fiber fruitPeople can boost their daily fiber intake by including healthful fruits as a snack between meals. Some fruits contain more fiber than others. 21. AvocadoAvocado is full of healthful monounsaturated fats that are beneficial to heart health. They are popular in salads and for making dips. Fiber content: One peeled avocado contains 9.2 g of fiber (27.4 percent of AI). 22. PearPears are full of fiber, as well as vitamins C and A, folate and calcium. Keep a few pears in the fruit bowl, or serve them with dessert. Fiber content: One medium pear contains 5.5 g of fiber (16.4 percent of AI). 23. AppleApples are a good source of vitamins C and A and folate. Make sure to eat the skin as well as the apple flesh, as the skin contains much of the fruit's fiber. Fiber content: One large apple contains 5.4 g of fiber (16.1 percent of AI). 24. RaspberriesRaspberries are a great source of antioxidants. These ruby-red berries also contain vitamins C and K. Fiber content: Half a cup of raspberries contains 4 g of fiber (11.9 percent of AI). 25. BlackberriesSimilarly to raspberries, blackberries are full of healthful antioxidants and are a great source of vitamins C and K. Fiber content: Half a cup of blackberries contains 3.8 g of fiber (11.3 percent of AI). 26. PrunesPrunes, or dried plums, can help promote digestive health. Although high in fiber, prunes can also be high in sugar, so eat these in moderation. Fiber content: Five prunes contain 3.4 g of fiber (10.1 percent of AI). 27. OrangeOranges are surprisingly a good source of fiber. Oranges are full of vitamin C, which is essential for health. Fiber content: One orange contains 3.4 g of fiber (10.1 percent of AI). 28. BananaBananas are a great source of nutrients, including potassium, magnesium, and vitamin C. They can be included in baking or eaten on their own as a snack. Fiber content: One medium banana contains 3.1 g of fiber (9.2 percent of AI). 29. GuavaNot only is this tropical fruit a source of fiber, but it also has a very high amount of vitamin C and contains vitamin A. Try guava in smoothies or juices. The rinds are edible, which means they can make a great fruit snack when on the go. Fiber content: One guava fruit contains 3 g of fiber (8.9 percent of AI). High-fiber nuts and seedsNuts and seeds provide numerous health benefits. They contain healthful fats, high concentrations of protein, and they often have essential omega-3 fatty acids. High-fiber nuts and seeds include: 30. Buckwheat
People can use buckwheat to make soba noodles.
Despite its name, buckwheat is a seed and not a grain. Buckwheat groats are grain-like seeds from a plant that is more closely related to rhubarb than wheat. It is rich in magnesium and zinc. Buckwheat does not contain gluten. People traditionally use buckwheat in Japan for making soba noodles. It has also gained popularity in other countries. People can add the groats to breakfast cereal or smoothies. Buckwheat flour is an excellent gluten-free alternative to plain flour for baking and cooking. Fiber content: Half a cup of buckwheat groats contains 8.4 g of fiber (25 percent of AI). 31. Chia seedsPeople originally cultivated chia seeds in Central America. Not only are these edible seeds high in fiber, but they also contain high levels of omega-3s, protein, antioxidants, calcium, and iron. People may get more health benefits from ground chia seeds. Buy them ground up or blitz the seeds into a fine powder, using a food processor or mortar and pestle. Fiber content: Each tablespoon of chia seeds contains 4.1g of fiber (12.2 percent of AI). 32. QuinoaQuinoa is another pseudocereal and is also an edible seed. This seed is high in antioxidants, magnesium, folate, and copper, as well as vitamins B-1, B-2, and B-6. Quinoa is useful for people who are sensitive to gluten. Quinoa flour is excellent for baking, and people often include the flakes in breakfast cereals. Fiber content: Half a cup of quinoa contains 2.6 g of fiber (7.7 percent of AI). 33. Pumpkin seedsPumpkin seeds are a brilliant source of healthful monounsaturated and polyunsaturated fats, as well as magnesium, and zinc. Fiber content: A quarter cup of pumpkin seeds contains 1.9 g of fiber (5.7 percent of AI). 34. AlmondsAlmonds are high in vitamin E, which acts as an antioxidant, as well as calcium and healthful, monounsaturated and polyunsaturated fatty acids. Fiber content: Ten almonds contain 1.5 g of fiber (4.5 percent of AI). 35. PopcornPopcorn is a healthful, whole food snack. It is a source of zinc, folate, and vitamin A. Avoid popcorn brands high in sugar and salt. Fiber content: One cup of popcorn contains 1.2 g of fiber (3.6 percent of AI). Whole grainsWhole grains help to keep the heart healthy and make people feel fuller after meals. High-fiber whole grains include: 36. FreekehPeople make freekeh from roasted green wheat. They use it as a side to meat or mixed into salads to add substance and a nutty flavor. Fiber content: Freekeh contains 13.3 g of fiber per 100 g (39.6 percent of AI). 37. Bulgur wheatBulgur wheat is the whole-wheat grain popular in Middle Eastern cuisine. Processing bulgur wheat involves cracking the wheat germ open and parboiling it. Bulgur wheat is a traditional ingredient in tabbouleh and pilafs. Use it as an alternative to rice in warm salads. Bear in mind that it is not gluten-free. Fiber content: Bulgur wheat contains 4.5 g of fiber per 100 g (13.4 percent of AI). 38. Pearled barleyPearled barley is great as a side to meats, or in salads or stews. Fiber content: Pearled barley contains 3.8 g of fiber per 100 g (11.3 percent of AI). Tips to increase fiber in the dietThe following tips can help people increase the amount of fiber they get in their diet each day:
SummaryFiber is an essential part of a healthful diet, though most people in the U.S. do not meet the recommended daily fiber intake. A high-fiber diet helps to prevent constipation, maintain heart health, and feed the good bacteria in the gut. It can also help with weight loss. People can increase the amount of fiber they get from their diet by choosing high-fiber foods and following certain dietary tips, such as not peeling off edible skins on fruit and vegetables. Foods that are naturally rich in fiber have many other health benefits, too. Eating a wide variety of whole foods will help people meet their daily needs for fiber and other key nutrients. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 21, 2018 at 08:00AM
Stroke severity reduced in those who walk regularly
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Activities such as walking and swimming can reduce stroke severity.
A study of nearly 1,000 individuals who had had a stroke found that those who had been doing 4 hours per week of light or 2–3 hours each week of moderate activity had less severe strokes than those who had not been exercising. The researchers defined light activity as walking at normal pace and moderate activity as brisk walking, swimming, and running. "While exercise benefits health in many ways," says study author Katharina S. Sunnerhagen, of the University of Gothenburg in Sweden, "our research suggests that even simply getting in a small amount of physical activity each week may have a big impact later by possibly reducing the severity of a stroke." She and her colleagues emphasize, however, that due to the nature of their study, their findings do not prove that physical activity actually reduces stroke severity — only that there is a significant link to it. Commenting on the study, Nicole Spartano and Julie Bernhardt, both of Boston University School of Medicine in Massachusetts, say that while the underlying mechanisms are not fully understood, exercise likely helps maintain the brain's complex system of blood vessels. A recent report on the study and an editorial article by Spartano and Bernhardt both feature in the journal Neurology. A major cause of disabilityStroke is a major cause of significant disability in adults. In the United States, where approximately 795,000 people have a stroke every year, it is the fifth main cause of death. There are two main kinds of stroke: ischemic, which occurs when a blood clot or constriction in an artery stops blood flow in part of the brain; and hemorrhagic, which happens when a blood vessel ruptures, causing a bleed in the brain. Both types of stroke stop oxygen and nutrients from reaching brain cells, which eventually — starved of this sustenance — will die. The amount of disability that can follow a stroke depends on its location and the number of cells killed. It can, for example, result in difficulty walking, talking, and thinking. Data came from registries and self-reportsThe study data came from 925 people — aged 73 years, on average — in Sweden who had had a stroke. Sunnerhagen and colleagues identified them from stroke registries that gave information about the severity of the stroke. Symptoms such as facial, arm, and eye movement, as well as language ability and consciousness level, determined the level of severity. Based on this, 80 percent of the cohort were classed as having had a "mild" stroke. The individuals had also answered questions following their stroke about the extent to which they engaged in leisure time physical activity in the period before the stroke. Where necessary, the team confirmed the answers by checking with relatives. Walking for at least 4 hours each week was classed as light activity, while more intensive exercise, such as swimming, running, and brisk walking for 2–3 hours per week, was classed as moderate activity. In this context, 52 percent of study participants were inactive in the period leading up to their stroke. Studies that rely on self-reported physical activity levels often cite this as a possible weakness or limitation of the research. In this case, the researchers are especially cautious about their findings because stroke can affect memory and the questions were put to the individuals after they'd had a stroke. Exercise, younger age tied to milder strokesThe analysis revealed that those whose physical activity levels were light to moderate in the period leading up to their stroke had double the chance of having a mild stroke compared with those who were inactive. Of the 59 people whose physical activity levels in the period before their stroke were moderate, 53 (89 percent) had a mild stroke. Of the 384 people whose physical activity level was light, 330 (85 percent) had a mild stroke. Of the 481 who were inactive, 354 (73 percent) had a mild stroke. When the researchers considered the effect of younger age on stroke severity, however, they saw that physical activity accounted for only 6.8 percent of the differences between the active and inactive groups. The team suggests that further research should now be done to clarify the extent to which exercise might reduce stroke severity. Sunnerhagen also advises that "physical inactivity should be monitored as a possible risk factor for severe stroke." Spartano notes that animal studies have revealed that physical activity helps safeguard the brain's complex network of blood vessels by boosting the ability for several arteries to supply the same regions of the brain.
Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 20, 2018 at 12:54PM
How a protein works with gut bacteria to prevent obesity
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There is a complex relationship between inflammation, gut bacteria, and obesity.
A study paper recently published in the journal Cell Host & Microbe says that NLRP12, an anti-inflammatory protein, protects against obesity and insulin resistance in mice. The study was conducted by researchers from the University of North Carolina at Chapel Hill, alongside colleagues from other research institutions across the world. In their paper, the researchers also report that the NLRP12 gene — which encodes the anti-inflammatory protein with the same name — appears to be underactive in people with obesity. Also, NLRP12 activity promotes the growth of certain strains of "good" gut bacteria, which have an additional protective effect against obesity and insulin resistance. "Obesity is influenced by inflammation, not just by overeating and lack of exercise, and this study suggests that reducing inflammation promotes 'good' bacteria that can help maintain a healthy weight," explains senior study author Jenny P-Y Ting. Gene activity influences inflammationIn the new study, the scientists wanted to establish how the NLRP12 gene would affect a person's likelihood of developing obesity. To do this, they worked with mice that they had genetically engineered not to express that gene (knockout mice). Ting and team fed both the knockout mice and regular mice a high-fat diet for some months. Though the mice in both groups followed the same kind of diet, the knockout mice accumulated more fat more easily and started showing signs of insulin resistance, which all indicate obesity development. Also, the mice without the NLRP12 gene showed more inflammation both in the gut and in areas of their bodies where they deposited fat. However, in order to understand how the inflammation related to weight gain, the researchers took an extra step; they moved some of the knockout mice to a different facility, and — to prevent the spread of pathogens — they gave the mice antibiotics. "We noticed that the mice treated with antibiotics gained less weight than the mice that stayed in the old facility," explains study co-author Agnieszka Truax. "That led us to suspect that gut bacteria were involved in promoting obesity," she continues. Gut bacteria may play key roleTing and team then studied knockout mice housed in a bacteria-free environment and noticed that they did not put on weight. This, they inferred, was because the animals' systems were not influenced by bacterial activity. In this case, the fact that the mice lacked the NLRP12 gene did not appear to influence their weight gain, suggesting that exposure to certain kinds of bacteria may be key to the eventual development of obesity. The researchers also noted another interesting fact: the knockout mice that shared a living space with healthy rodents that did express the NLRP12 gene did not put on excess weight, either. This suggests that they were exposed to good bacteria from the control mice, which protected them against becoming overweight. Such findings are telling in the context in which studieshave shown that obesity correlates with a loss of bacterial diversity in the gut. In obesity, certain strains of bacteria are suppressed, allowing other bacteria to proliferate in the absence of competition. The perils of bacterial lossIn the new study, the researchers saw that knockout mice that lacked the NLRP12 gene presented a significant loss of bacterial diversity. In their case, the high-fat diet paired with the rise in inflammation facilitated by the lack of NLRP12 resulted in high levels of the bacterial family Erysipelotrichaceae. These bacteria, the researchers also found, exacerbate the damage done by a high-fat diet. At the same time, the knockout mice lost numbers of Lachnospiraceae, which is a type of good gut bacteria that helps counteract inflammation and competes with Erysipelotrichaceae, curbing their spread. Lachnospiraceae, the researchers explain, also appear to have a protective effect against insulin resistance and obesity in mice. "All the inflammatory and metabolic changes we had seen in the NLRP12-knockout mice during a high-fat diet were essentially reversed when we resupplied Lachnospiraceae," explains Truax. The results may lead to better ways of addressing obesity, the scientists add; Lachnospiraceae produce short-chain fatty acids, a type of molecule that plays an important role in metabolic processes. Two of these are butyrate and propionate, which also possess important anti-inflammatory properties. When the researchers tried to administer butyrate and propionate to knockout mice, they noticed that this approach counterbalanced the effect of the lack of NLRP12. Emerging therapeutic possibilitiesThese results are particularly encouraging; butyrate and propionate are already readily available as supplements. Moreover, the scientists have good reason to believe that the same reactions would take place in humans, as well — not just in mice. That is because further analyses conducted on samples of fat cells collected from people with obesity indicated that the higher a person's body mass index (BMI), the less active the NLRP12 gene appears to be.
Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 20, 2018 at 11:50AM
Woman Who Lost 350 Lbs. Body Shamed on the Beach Again—Even After Skin Removal Surgery
https://ift.tt/2pqGAYl The body shamers don’t seem to change — but Jacqueline Adan gets stronger. After losing 350 lbs. in three years, Adan was body shamed during a 2017 vacation for the loose skin on her body. The incident went viral, and became an empowering moment for the Montessori preschool teacher. Now a year later — and after difficult skin removal surgeries — Adan was body shamed yet again during a beach vacation. The difference was, though, that she didn’t care. “It happened this year while I was on vacation again,” she wrote on Instagram. “Yes, I was walking on the beach and again I was pointed at and laughed and made fun of. As I was getting laughed at and pointed at something came over me. I was not embarrassed, I did not feel like I had to justify myself and I did not freeze or want to cry. I actually felt free! This time…I just did not care!” Adan said that she realized their opinions don’t matter to her anymore. “I tried to go over every change inside my head as to why this year I just did not care. Then it finally hit me. I do not depend on the approval of others, and I do not care what others may or may not think about my body,” she said. This time around, Adan is only concerned about how she feels about herself. “I am so focused on living my best life, and I have been working so hard on loving me exactly how I am — loose skin and all — that I do not have time to worry about what others may think or say,” she said. “I can finally say that I am at a place where I still have insecurities and a lot of loose skin, and yes mentally I still struggle at times, but I can finally say that … [I] genuinely feel confident, happy and [do] not care what others may think or say.” “This is me. Right now. This is my body,” she continued. “This is what hard work, sweat, blood, tears, smiles, happiness, pain, love, and hard work look like. This is what it looks like to finally accept my body for what it is … Loose skin, cellulite, stretch marks and all.” Adan previously told PEOPLE that her lengthy skin removal process was extremely painful, physically and mentally. After five surgeries, the most recent one being on her legs in January, she learned that it’s not an instant fix. “I think because I had so much weight taken off my legs during the surgery, and because I had back to back surgeries, my body didn’t react well this time,” she said. “I dealt with a lot of swelling, and my body is hanging on to a lot of fluid.” Adan dealt with body dysmorphia after the surgeries, and felt like she was back where she had started, 350 lbs. ago. “I’m seeing myself in the mirror and I’m seeing myself a lot bigger than I have, and it’s hard to make that distinction that it’s not weight gain, it’s just fluid,” she adds. “Now that I’m swollen, I feel like everyone’s noticing.” Still, Adan, who expects to undergo another three surgeries, said that she would do it again every time. “I’m so glad that I did it, not just for my physical health but for my mental health and wellbeing. But they are very difficult procedures,” she said. “You have to dig down deep and find that strength to recognize that this isn’t going to last forever and it’s going to get better and better.” Weight Loss via Weight Loss - Health.com https://ift.tt/2um58Un September 20, 2018 at 11:42AM
Can eating this type of sugar prevent weight gain?
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A type of sugar called mannose may help keep weight gain in check.
More and more studies are unraveling the multi-layered relationship between our gut microbiome and weight gain. A few years ago, a twin study that Medical News Today reported on found that genes influence the bacteria that live in our gut, which, in turn, influence whether we gain weight or not. Another paper proposed that our diets influence our guts' "power" to decide how much weight we gain. Belly fat — the most harmful type of fat — in particular is known to be driven by our gut bacteria, but the food that we eat, this study suggested, plays a more important role in these weight-regulating gut processes than genes. New research brings further nuance to this latter idea. Specifically, a new study looks at how the intake of mannose, a type of sugar, affects gut bacteria and weight gain in mice. Hudson Freeze, Ph.D., director of the Human Genetics Program at the Sanford Burnham Prebys Medical Discovery Institute in San Diego, CA, led the new research, which was published in the journal Cell Reports. Studying mannose and diet-induced obesityWhen we think of sugar, we mostly think of glucose. However, mannose is also a type of sugar with a wide range of applications and effects. It is used as a treatment for the rare condition congenital disorder of glycosylation (CDG), and for some bacterial infections. However, in other situations and dosages, it can be lethal. Prof. Freeze and colleagues observed the effects of mannose on weight gain while they were studying its therapeutic effects on CDG. Then, the team decided to investigate the effects of mannose further. So, the researchers designed a "mouse model of diet-induced obesity." They randomly assigned 3- and 8-week-old mice to one of the following:
Prof. Freeze and colleagues analyzed the gut microbiota of the mice, looking at the Bacteroidetes to Firmicutes ratio, a measurement of microbiota diversity that has been associated with the lean phenotype. They also took measurements of the mice's body weight and blood sugar levels, as well as monitored fat levels in the rodents' livers and their overall fitness. Mannose prevents harms of high-fat dietThe study revealed that the mice that were fed a high-fat diet plus mannose were leaner, had less fat in their livers, were more tolerant to glucose, and had overall higher levels of fitness than the mice that had the mannose-free high-fat diet. As the researchers explain, glucose intolerance, together with insulin sensitivity, are commonly associated with high-fat diets. These benefits were reflected in the gut bacterial composition of the mice that received mannose. In fact, the diversity of the gut microbiota in these mice resembled that of lean rodents that had been on a normal diet. Also, the scientists took mannose out of the rodents' high-fat diet and re-examined them. The mice then regained weight and their bacterial composition went back to resembling that of obese rodents that did not receive the sugar. Analyses of gut bacteria also found that mice that consumed mannose processed carbohydrates less efficiently than those that did not, and they also had "higher fecal energy content." This suggests that they absorbed fewer calories than mannose-free rodents. 'New therapies for treating obesity'Significantly, these benefits only affected younger mice, while 8-week-old mice did not benefit from the sugar supplement. "The gut microbiome is very dynamic in early life," explains first study author Vandana Sharma, Ph.D. "These findings further confirm the important role of the gut microbiome in metabolism," comments Prof. Freeze. "The microbiome partially explains the beneficial effects of mannose, but how exactly it affects the body's metabolism remains a mystery." "Obesity and related diseases, such as nonalcoholic steatohepatitis (NASH)," continues the senior researcher, "are on the rise — and scientists are on the hunt for new treatments, particularly for individuals who are unable to exercise."
Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 18, 2018 at 11:55AM Jenna Jameson Is Adding Calories to Her Keto Diet After Hitting Her Goal Weight of 125 Lbs.9/18/2018
Jenna Jameson Is Adding Calories to Her Keto Diet After Hitting Her Goal Weight of 125 Lbs.
https://ift.tt/2xuFiiD Goal weight = goal meals! Jenna Jameson hit her goal weight of 125 lbs. last week, which means she gets to move on to the fun part of dieting — adding calories. After five months of following the keto diet and doing intermittent fasting, the former adult film star, 44, lost around 63 lbs. She initially wanted to get down to 110 lbs., but realized that her current weight is healthier. “I think my body has decided this is my ideal weight. 125,” Jameson posted on Instagram on Sept. 9. “My unhealthy mind keeps thinking I need to be 110. I quietly say ‘not today, demon.’ I won’t cave to those voices that tell me I need to be a size 0 to be loved. When I look in the mirror now I see health and happiness, and that alone is my fuel to continue this lifestyle.” To get Health's top stories delivered to your inbox, sign up for the Healthy Living newsletter Now the mom of three is moving on to the maintenance stage of weight loss, which is why she’s adding more food to her daily diet. “Since I’m at my goal weight (125) I don’t want to lose more, so I’m upping my calories from my usual #ketodiet,” she said on Sunday. “But LISTEN TO ME, I am not saying to myself… ‘it’s ok to eat garbage processed nastiness!’ I am sticking to yummy organic fresh foods. I’m just allowing myself room.” In Jameson’s case, that means larger portion sizes and more lenience with her diet. “Yesterday I ate a HUGE sriracha burger with jalapeños done protein style. I ate salmon and a big Caesars salad for dinner and had my usual three eggs and cheese for breakfast,” she said. “I also allow myself a treat more often now. Once a week I get some gelato or ice cream. Guilty pleasure for sure!” Jameson admitted that adding calories can be nerve-wracking, but said that it’s important to stay calm. “My scale is reflecting and staying put,” she said. “I think a lot of us worry about details that don’t really matter, like times and exact numbers. My advice is trust your intuition and trust your body.” Jameson’s impressive weight loss success came after she had almost given up on ever losing the baby weight. She started the keto diet in March, almost a year after giving birth to her third child, daughter Batel Lu, in April 2017. “I took the pic on the right for a body positive post I was going to do and decided against it because I felt anything but f—— positive,” she wrote in another before and after post. “I’m now a little under four months on the #ketodiet and it’s not only given me physical results, I feel happier, smarter, and much more confident.” Weight Loss via Weight Loss - Health.com https://ift.tt/2um58Un September 18, 2018 at 10:29AM
Weight loss surgery: How taste influences success
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The foods you prefer following weight loss surgery may influence the procedure's outcomes.
The Roux-en-Y gastric bypass (RYGB) involves separating the upper part of the stomach into a smaller pouch, which is then directly connected to the small intestine. This procedure allows the individual to feel full after eating less. It is usually undertaken by people with severe obesity who have seen no improvements following other treatments. "People who have this surgery," explains Prof. Patricia DiLorenzo, based at Binghamton University in New York, "are what we call morbidly obese, meaning that they are at least 100 pounds overweight, and in many cases are diabetic. It's life or death for them." Prof. DiLorenzo and colleagues recently decided to look into one particular aspect tied to this type of bariatric surgery: how an individual's tastes in food before and after this procedure influence its long-term success rates. Some studies have already suggested that a person's taste and odor preferences pre- and post-operation tend to change, and that this may influence their weight loss trajectory. The researchers conducted their study in 195 participants with a body mass index (BMI) over 30, who were either about to receive or had already undergone RYGB surgery. The team's findings now appear in the journal PLOS ONE. Different taste preferences and weight lossThe researchers asked the participants to indicate their food and odor preferences before and after RYGB surgery using a method called the Self-Assessment Manikin, which evaluates a person's responses of pleasure when faced with a particular object. In this assessment, the volunteers responded to foods associated with the five tastes (sweet, sour, salty, bitter, and umami), and to four distinctive odors, two of which were food-related (coffee and banana), and two of which were non-food related (rose and gasoline pump). Prof. DiLorenzo and colleagues also collected participants' BMI data, both before and after bariatric surgery. Somewhat surprisingly, a significant number of participants indicated that before the surgery, they had enjoyed the taste of junk foods such as pizza, but that after it, they became more partial to more healthful foods such as salads. "Most people before their surgery, their favorite foods are just what you'd expect — ice cream, French fries, burgers, pizza," Prof. DiLorenzo says.
Transitioning from sweet to bitterAnother fascinating finding indicated that people who enjoyed the smell of coffee more after their procedure also tended to lose more weight. The researchers hypothesize that since coffee and vegetables have an underlying bitter flavor, some of the participants' taste preferences had shifted from sweet (associated with high-fat foods) pre-operation to bitter post-operation. Nevertheless, Prof. DiLorenzo and team also note that, over time, people tend to shift back to the same flavor preferences they had before the bariatric surgery. Also, individuals tend to lose less weight as time goes on after the procedure. "The lion's share of the weight is lost in the first year. After that, your weight stabilizes," says Prof. DiLorenzo. Still, she emphasizes that bariatric surgery is the best way to induce weight loss for many people with obesity and also explains that most people manage to maintain a more healthy weight following the intervention. "People have the view that most people gain the weight back after RYGB surgery, and that's not true. Eighty percent of the people keep the weight off. In Western medicine, this is the most effective treatment for obesity," Prof. DiLorenzo adds. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 17, 2018 at 10:46AM
What are the best exercises for bat wings?
https://ift.tt/2D11yXg Many people have excess fat and low muscle tone in the upper arms. A person may notice the skin in this area starting to wobble or droop. Some people refer to this as having "bat wings." The main muscles in the upper arm are the triceps and biceps. The biceps are at the front of the arm, and the triceps are at the back. The triceps are often the weaker of the two because the body does not use them as directly in lifting or carrying. Strengthening the triceps can reduce the appearance of bat wings. However, to make a lasting difference, a person may need to make broader changes to their exercise routine and diet. What causes bat wings?
Some people refer to excess fat in the upper arms as "bat wings."
Bat wings are more common in older adults and people who are overweight. As the body ages, muscle tone diminishes, but many exercises can restore this tone. Different people carry weight in different areas. Bat wings can result from excess weight in the upper arms. Targeted exercises can help to reduce weight in this area, though a person is likely to experience more satisfying results from a full-body workout. Exercises to get rid of bat wingsThe exercises below focus on building muscle tone in the upper arms. A person can do them at home or in the gym. Warming up for 10–20 minutes before exercising can prevent muscle strain. A simple warm-up could include:
Some exercises below require small hand-held dumbbells. As an alternative, a person could fill two plastic water bottles and use these as weights. It is important to select weights carefully. The American Council on Exercise recommend starting with a weight that only becomes challenging during the final few repetitions of an exercise. Training with weights, or strength training, has wider benefits for health. In addition to strengthening muscles, it can improve bone density, which grows more important with age. Also, raising and lowering weights slowly may be more effective for building muscle. Choose four or five of the following exercises to create a workout for the triceps. A person may wish to perform the workout a few times each week. Repeat each exercise 10 to 15 times. Tricep dips
PushupsFor this exercise, the only points of contact between the body and the floor should be the toes or balls of the feet and the palms of the hands.
Wall pushups
Plank
BurpeesAnother name for this exercise is the squat thrust. It engages several muscles in the body and increases the heart rate.
Arm liftsThis three-part exercise strengthens the muscles in the arms and shoulders. It requires two dumbbells.
Overhead liftsThis exercise directly engages the tricep muscles and requires one dumbbell.
Downward-Facing DogThis yoga pose can help strengthen the arm and stomach muscles. Downward-Facing Dog may also enhance flexibility in the hips and shoulders.
Losing weight and toning muscle effectivelyIf a person is overweight, tricep exercises alone may not reduce the appearance of bat wings. In general, good ways to lose weight include eating a healthful diet and doing regular exercise that raises the heart rate. Losing weight in just one area of the body, or spot reduction, is unlikely to work. The most effective way to tone muscle may be to take up exercises that use the whole body, such as swimming or jogging. Over time, these activities tone muscles in every area of the body. TakeawayWhen a person is looking to get fit, it can be tempting to focus on isolated areas of the body. However, a person is most likely to see results when they develop an exercise program that engages all the body's muscle groups. It can be hard to find the time or motivation to exercise. Starting with realistic goals, a regular time slot, and building to more challenging exercises gradually can help. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 17, 2018 at 09:50AM
How body fat affects men's and women's health differently
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Men and women accumulate fat in different parts of their bodies.
More and more adults in the Western world are obese, and the Western high-fat diet might be to blame. However, men and women react differently to a high-fat diet. These differences were the focus of scientists at the University of California, Riverside (UCR), who set out to examine the health consequences of obesity in male and female rodents. Djurdjica Coss, an associate professor of biomedical sciences in the UCR School of Medicine, led the study, which is now published in the journal Frontiers in Immunology. Coss and colleagues examined the role of the female hormone estrogen in accumulating fat, as well as the health consequences of being overweight in male versus female rodents. Do ovaries protect females from weight gain?As the study authors explain, previous studies have suggested that women tend to be lean when they are young but gain weight after menopause because estrogen helps them keep excessive weight at bay. Ovaries are the main source of estradiol, which is a form of estrogen, in premenopausal females. So, Coss and team wanted to test the protective role of ovary-produced estrogen by removing ovaries in female rodents. The researchers fed the ovariectomized females a high-fat diet and compared the effects with those of male mice that were fed the same diet. The scientists then examined the male rodents' sperm count, the cyclicity of the estrogen in females, and the markers of metabolic syndrome and inflammation in both male and female rodents. How body fat affects males and femalesCoss summarizes the findings, saying, "We found that the mice proceed to gain weight when fed a high-fat diet, suggesting that ovarian hormones are indeed protective against weight gain."
She comments on what these results mean for humans, saying, "Mice on [a] high-fat diet develop metabolic syndrome — a constellation of pathologies that includes type 2 diabetes and insulin insensitivity — similarly to obese humans." However, the health consequences of carrying excess body weight do not stop here. "Obese men have lower testosterone levels, contributing to low libido, low energy, and reduced muscle strength," explains Coss. "We see this in mice, too; obese male mice showed nearly 50 percent decreases in testosterone and sperm number." On the other hand, "Obese women have difficulty with their menstrual cycles," she adds. "They don't ovulate. Obese female mice show the same, contributing to decreased fertility." Pear-shaped bodies and brain inflammationHowever, the research also suggests that women are more protected against the harmful effects of being overweight, a phenomenon that may have a lot to do with women's body shape and their body fat distribution. "Our results agree that males have larger visceral fat depots," say the researchers. Also, the results seem to confirm that premenopausal women tend to deposit fat subcutaneously, or under the skin. Accumulating fat around the abdomen leads to the "apple-shaped" body, while the fat that gathers around the hips leads to the "pear-shaped" body. Women are likely to develop the latter, and men the former. Visceral, or abdominal, fat can reach and affect internal organs. Additionally, this type of fat "gets more inflamed with a fat overburden," as Coss explains. "This fat then recruits immune cells from blood circulation that get activated." Previous studies have shown that neuroinflammation is a side effect of obesity, but this study specifically found that in male mice, macrophages — which are a large type of immune cell — penetrated the blood-brain barrier and reached the brain. According to Coss, "The brain has been considered an 'immune protected site,' but we show that peripheral inflammation 'spills over' into the brain, which, in turn, may cause neuronal problems." However, the authors cannot yet fully grasp the mechanisms that are behind this obesity-induced neuroinflammation, and they do not know why women are protected against it. So, future studies will be required. "While overweight, women are more protected than men where neuroinflammation is concerned," Coss says. She ventures an explanation, saying, "This could be an evolutionary protection for women, who need to experience more change in weight due to pregnancy." Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 14, 2018 at 10:55AM |
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