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3 Simple Steps to Jump-Start a Healthier YOU – Thrive Global

Dec 10th, 2019
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How many times do we say to ourselves, Ok, I need to start eating healthy? How often do we go all-in on a new diet and end it with a giant crash-n-burn?! Being healthy doesnt have to involve dieting and dieting doesnt mean you are being healthy.

During my journey to healthy living, I have discovered quite a few staples if you will, when it comes to everyday food choices. These simple steps/rules are not complicated. They are not rocket science and if you practice these 3 things on the daily, I promise you are 75% there!

You see, we, and when I say we I mean society, have over-complicated food, how we think of it, our relationship with it and our trust with it. Over the years, there have been countless advertisers and brands that tease us with phrases like fat-free and low fat and healthy and good source of. Its on boxes, packages, commercials, and countless advertisements. So who in the world should we believe?! Heres what I think are 3 solid actions you can take today to empower you in your everyday food choices.

So, my little healthy nugget, try to stop all the dieting and start implementing these 3 strategies into your daily routine. You will start to see change; a positive change in the way you see, treat and eat food.

Given half a chance, the body will heal itselfby itself -Joshua Rosenthal

Whats on Your Fork?


PS. I have a 14-day Real Food Reset Challenge that starts January 6th. You can learn more and join me by clicking here !

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3 Simple Steps to Jump-Start a Healthier YOU - Thrive Global



Flexible dieting there are no bad foods whatsoever – Powys County Times

Dec 10th, 2019
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Lets get one thing straight. There are no bad foods. Foods arent bad.

Some food contains greater value in terms of vitamins, minerals, micro and macronutrients, yes. But there are no bad foods whatsoever.

There are, though, bad diets. You can have a slice of pizza. Or you can have a whole pizza.

Obviously, one contains a lot more calories than the other. But this doesnt make pizza bad. Especially if you love pizza like me.

This is why I also dislike diets that cut out or reduce a huge quantity of one particular macronutrient.

These are mainly either fats or carbohydrates. This can work for some people, but for me, personally, it takes the enjoyment out of food.

I feel we should control our calorie intake, but with a healthy balance of fats, protein, carbohydrates and micronutrients.

Combined with a regular exercise program, this is a winning situation.

What I also dislike with dieting is a massive calorie restriction.

By over restricting calorie intake, you are setting yourself up for failure.

This all or nothing approach is what makes yo-yo dieting and binge eating a problem with people trying to lose body fat.

Restricting yourself too much will leave you feeling drained and low energy levels.

This will lead to physical and mental fatigue and you are far more likely to smash a full packet of biscuits.

So instead of this, why not create a smaller, less dramatic deficit.

This way you will still feel energetic, and you can still allow yourself the odd treat (aka Mars bar) as long as it stays within your calorie goals.

This creates a far more sustainable flexible diet, which eliminates a lot of the stress surrounding dieting and will help you to reach your goals.

But think about the long term investment in yourself, not a quick fix.

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Flexible dieting there are no bad foods whatsoever - Powys County Times



The 1 Thing Beyonce Tells Herself to Combat the Haters – Showbiz Cheat Sheet

Dec 10th, 2019
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The queen has spoken. And no we arent talking about Queen Elizabeth II. We mean the queen of all things, Beyonce. Throughout the years, Bey has become so private, only allowing her fans to know what she wants them to about her life. So anytime she gives an interview, people are waiting with baited breath and hanging on every word.

Well, Beyonce finally let a little bit of her wall down in her newest interview with Elle. Heres what we learned:

In Beyonces Netflix documentary, Homecoming, we learned about the stars very strict dieting habbits, but when answering a question about the last time that she went to a grocrey store, she revealed that she snacks just like the rest of us.

The last time I went to a supermarket, it was more like a bodega before a Madonna concert, she said. Jayand I snuck into one in Crenshaw and bought some Cuervo and Funyuns chips. Andyall know you see me at Target and I see yall trying to sneak pics.

Beyonces body has been through a lot of changes throughout her time in the spotlight. From having kids to dieting and training for huge shows, her weight is often going up and down.

If someone told me 15 years ago that my body would go through so many changes and fluctuations, and that I would feel more womanly and secure withmy curves, I would not have believed them, she told the outlet. But children and maturity have taught me to value myself beyond my physical appearance and really understand that I am more than enough no matter what stage Im at in life. Giving zero fs is the most liberating place to be.

Though the star makes it look easy, Beyonce still struggles to balance her career with being available to her kids.

I think the most stressful thing for me is balancing work and life, she said. Making sure I am present for my kidsdropping Blue off at school, taking Rumi and Sir to their activities, making time fordate nights with my husband, and being home in time to have dinner with my family. Juggling all of those roles can be stressful, but I think thats life for any working mom.

Before Beyonce became a mom, she was focused on being the best. Now, her priorities have shifted.

Success looks different to me now, she said. Havingmiscarriagestaught me that I had to mother myself before I could be a mother to someone else. Then I had Blue, and the quest for my purpose became so much deeper. I died and was reborn inmy relationship, and the quest for self became even stronger.

Being number one was no longer my priority. My true win is creating art and a legacy that will live far beyond me. Thats fulfilling.

When youre famous, you constantly have to deal with other peoples opinions about every move that you make. The negative comments do get to the music mogul every now and then, but she has a way to combat all that.

I try to remind myself that Im strong and Im built for this, she said. Thank God most of the noise bounces off of me after all of these years.

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The 1 Thing Beyonce Tells Herself to Combat the Haters - Showbiz Cheat Sheet



How To Develop A New Years Resolution That Will Rock Your Career – Forbes

Dec 10th, 2019
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Considering the fact that 25% of resolutions are abandonedjust a week into the new year, the whole concept sometimes feels laughable. But before you dismiss resolutions, consider the flip side: 46% of people keep them for six months, and a determined 8% make it the entire year.

Sticking with a resolution for 12 months might be a statistical long shot, but its worth the effort. Research shows thatsetting goals has motivational benefits, and accomplishing the right goal could have a profound impact on your life. To set a goal that has the most meaning, you should ditch the latest dieting fad and the never-ending quest for perfection and focus on your career instead.

Of course, the content of your resolution will depend on which stage of your career youre in. The following three suggestions will help guide you toward finding a resolution that provides the right challenge for you.

1. Early career: Contribute to the vision of your workplace.

Too many young professionals approach work as spectators instead of engaged participants. Instead of watching from the sidelines, talk to your direct support about ways you can make a bigger impact in your current role and help the company achieve its vision. Chances are, he or she has already been thinking about it.

Carrie Beckner, a principal at technology consulting firm Pariveda, explains how her company invests in promising college graduates and builds foundations for their growth. Its important for us to educate our newest team members on Parivedas founding principles as well as our vision yet to comeand offer them direct opportunities to impact that vision. To ensure your voice is heard, dont wait until someone asks for your feedback. Resolve to speak up if a project or workflow might benefit from a new approach.

2. Mid-career: Master a challenging skill.

Early in your career, you might have become accustomed to rapid upward movement through the ranks. As you enter the middle of your career, that rise will inevitably slow. After all, when there arent as many promotions remaining, its going to take longer to earn them. That doesnt mean youre not making progress, but it can contribute to a general feeling of stagnation. To shake it, youll want to create a resolution that motivates you to keep moving forward.

Challenge yourself by learning a new skill that will benefit your career. Maybe you have an eye on a managerial or even executive position, but youve always struggled with public speaking. Prepare yourself for a leadership role by working with a public speaking coach, or step even further outside your comfort zone by attending a standup comedy workshop. No matter what job youre currently doing, there are skills that will improve your performance. Resolve to make this the year you learn one.

3. Nearing retirement: Get ready to shift gears.

Your age is just a number, and what you do at the retirement stage is entirely up to you and your specific situation. Sit down with your family and your financial advisor and decide what you want retirement to look like. According to a survey by Gallup, 74% of Americansplan to continue workingat least part-time past the age of 65. For most of these individuals, this intention is driven by choice rather than necessity.

If you are nearing retirement and already have one foot out the door, dont forget that working past retirement age doesnt have to mean working in the same job. You might take your current skills and start working for a nonprofit or learn something new and switch fields entirely. Whatever you want to do, some planning ahead of time will help you land the position you want. When it comes to your retirement, ignorance is most certainly not bliss. This December, resolve to write a script for your second act.

New Years resolutions are far from a guarantee, but with the right approach, they can be a powerful way to start directing your energy toward a goal that really matters to you. Instead of following the herd to the gym, chart a new career course this year. Resolve to become the chief executive of your purpose and your path.

William Arrudais the cofounder ofCareerBlastand author ofDigital YOU: Real Personal Branding in the Virtual Age.

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Researches Reveal Symptoms Of Ovarian Cancer That Women Are Unaware Of – The Digital Wise

Dec 10th, 2019
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Ovarian Cancer is something that millions of women all over the world are unaware of and this problem is becoming a huge threat to their lives.

Lack of knowledge has created a threat to most of their lives as women generally ignore the symptoms of Ovarian Cancer.

According to the information received from various authorities, only one in five British women know that swollen state of their private parts is one of the main warning signs or one of the important symptoms of Ovarian Cancer.

The study has further revealed that almost three-quarters of all the women are aware of the fact that a lump in their breast or in their armpit could be a very important symptom of breast cancer.

The study has revealed that one in five women who are diagnosed with Ovarian Cancer is too late to receive any kind of treatment for their disease because either is they ignored the symptoms or were completely unaware of them.

It has further been revealed that only 20% of the patients were able to identify that they had stage 4 cancer as they ignore the symptoms.

According to the information received from the sources, Ovarian cancer is the biggest gynecological slayer of women in Britain and the UK has the worst survival rates in Europe.

It has been said that, if someone got diagnosed in the earlier stage, that person has 90% chance of surviving over five years but, those who are diagnosed at stage 2, only have 40% survival chances.

Mentioned earlier, the ones who are diagnosed in the final stage, have 90% chances of dying.

There are many symptoms that a woman would not be able to identify herself but there are many others that are traceable by a layman and should be considered serious.

These are,

Some of us have the habit of drinking lots of water that later makes us run to the washroom but peeing at very short intervals of times for no reason is a thing of concern and must be taken to a concerned doctor.

Peeing often is not an important symptom of Ovarian Cancer but should be definitely discussed with a specialist.

If there are frequent changes in your appetite, you must visit a medicinal professional for a check-up.

Feeling full even after eating a very less amount of food is not a good indication as there must be something wrong in your body which is creating this kind of problem.

Having pain in the pelvic region is not an uncommon thing as pain in that area can occur because of various factors including acidity.

But, feeling pain every day for no reason might be an indication of something bad going in your body and it might be an indication of something like IBS.

If you are not trying to reduce your body mass or you are involved in any of physical activity to reduce your weight, but still you are shedding your weight for an unexplained reason, it is a very common symptom for those having cancer.

This unexplained weight loss should be, without any delay, taken to a medical professional for proper and most importantly, early treatment.

Researchers say, If you are not dieting and still you lose more than 5% of your weight in a month or 10% in 6 months, your doctor will want to find out the cause. For example, if you weigh 10 stone (63.5 kg) and lose half a stone (3kg) in one month, or a stone (6kg) in 6 months that would need investigating.

This may not seem like a lot of weight, but if you continue to lose weight at this momentum, it could come out as a very serious problem.

If there is a sudden change in your pooh habits, then you must a doctor or some medical professional for proper and timely treatment.

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ACTH and GH Function Tests Market: Industry Demands, Top Key Players, Industry Analysis & Forecast By 2025 – VaporBlash

Dec 10th, 2019
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Adenocorticotropic hormone (ACTH) is a hormone produced and secreted by the anterior pituitary gland. It is also called corticotropin or serum ACTH. The function of the ACTH is to regulate the level of steroid hormone cortisol, which is regulated by the adrenal gland. Growth hormone (GH) is a peptide hormone that stimulates growth, cell reproduction, and cell regeneration. Growth hormone is also known as somatotropin or human growth hormone (HGH). Growth hormone is produced by the pituitary gland. It is a stress hormone that increases the levels of glucose and free fatty acids. ACTH is associated with diseases such as pituitary tumor and adrenal malfunction. GH is associated with acromegaly and gigantism. Hence, ACTH and GH testing is an important factor to control and cure diseases.

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Rise in unhealthy lifestyle, growing stress levels, and unhealthy food habits that result in obesity that disturbs the levels of hormone are important factors likely to propel the global ACTH and GH function tests market during the forecast period. According to American Association of Neurological Surgeons, 1015 persons per million people are affected every year with Cushings syndrome. Rise in the prevalence of Cushing syndrome and Addison disease is a major factor anticipated to fuel the global ACTH function tests market throughout the forecast period.

Increasing prevalence of growth hormone deficiency (GHD) in children and rising prevalence of gigantism and child obesity are key factors likely to augment the global ACTH and GH function tests market during the forecast period. Additionally, rise in the prevalence of chronic diseases such as pituitary disorders, disturbing thyroid levels, high blood pressure, and increase in the prevalence of kidney disorders and hypogonadism are factors that are likely to drive the market from 2017 to 2025. According to the WHO, the number of diabetes patients worldwide would increase to 366 million by 2030, promoting rapid growth of the global ACTH and GH function tests market during the forecast period.

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Based on technology, the global ACTH and GH function tests market has been divided into serology & immunoassays, molecular techniques, mass spectrometry, and others. The mass spectrometry segment is expected to register a high growth rate throughout the forecast period, due to advantages of mass spectrometry over traditional serology methods. Based on sample type, the market has been divided into blood, urine, and others. Based on end-user, the global ACTH and GH function tests market has been segregated into hospitals, diagnostic laboratories, ambulatory surgical centers, and other home care settings. The home care setting segment is anticipated to witness high between 2017 and 2025, due to cost-effective and user-friendly ACTH and GH function test kits offered under this segment.

Based on geography, the ACTH and GH function tests market has been segmented into five key regions: North America, Latin America, Europe, Asia Pacific, and Middle East & Africa. North America dominates the global ACTH and GH function tests market, both in terms of value and volume, followed by Europe. Developed hospitals, improved technology, increase in awareness about health care, and proper reimbursement are factors attributable to growth of the market in North America. The Asia Pacific market is expected to register a high growth rate during the forecast period, owing to factors such as developing health care network, improved hospital infrastructure, and rising awareness among people in the region.

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Some of the key players operating in the global ACTH and GH function tests market are GenWay Biotech, Inc., LifeSpan BioSciences, Inc., Abcam plc, F. Hoffmann-La Roche Ltd, Abbott laboratories, and Laboratory Corporation of America. In order to maintain a significant position in the global market, major players are involved in launching highly efficient products and initiate collaborations and mergers. For example, Laboratory Corporation of America offers solutions for every hormonal disease. The company also offers Liquid Chromatography Mass Spectrometry (LC-MS), which requires a minimal amount of sample.

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ACTH and GH Function Tests Market: Industry Demands, Top Key Players, Industry Analysis & Forecast By 2025 - VaporBlash



What Do Cell Phones, the Military Draft and Taylor Swift have in Common? – City Watch

Dec 10th, 2019
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This fact reminds me of an organization that announces facts about the newly entering college class each year -- they will never have been without cell phones, theyve never experienced the military draft, and for more than half of their lives, theyve been exposed to Taylor Swift.

I would add that for many of them, theyve never experienced so much as a day of the twentieth century. Theyve never lived during the time of the Soviet Union and theyve never been aware of a time when we are not threatened with political terrorism or, more recently, random mass gun violence.

At a more specific level, as one pundit recently pointed out, our war in Afghanistan has been going on for this entire time. This raises another issue that we ought to at least contemplate. The United States has been carrying on a series of foreign wars using an entirely volunteer army. The net effect is that a small number of young Americans have carried the brunt in terms of lost limbs and post-traumatic stress syndrome. It is only recently that PTSD is starting to be recognized for how widespread it is and how devastating it can be to its victims.

The U.S. is caught in a political and military Catch 22 here: There is no significant movement to return to a military draft, and a significant fraction of the Viet Nam era citizenry are in active opposition, yet the current foreign situation results in a paradox. We spend trillions of dollars on machinery, but compared to other nations, we dont field very large armies. Politically, we are stuck in that condition unless some major international upheaval should result in a change. And Im guessing that even if there were some necessity, it wouldnt be possible to go back to the old days of massive armies until the baby boomers (i.e.: the Viet Nam War generation) have left us.

So, one observation at this, the one-fifth point of the new century, is that we have become trapped in endless wars that are fought by a smaller and smaller group of Americans, and that group gets exhausted physically and emotionally from doing multiple tours overseas. Our society ought to be willing to consider the wisdom of continuing like this, and we ought to avoid calling each other traitors just for raising the issue.

The Local Economy and a need for a Swerve

In reviewing where we have been these past twenty years and where we are going for the next couple of decades, we should review the major themes. In Los Angeles, they will continue to be transportation, the development of an industrial sector to provide employment, and to a certain extent, housing.

I wont go into housing and the issue of homelessness, as it is being discussed at exhaustive levels all over the state. But we need to remind ourselves that southern California supported several well-paying major industries going into the 1960s, and we have to concern ourselves with their potential loss. In the early and mid-20th century, southern California built airplanes, grew crops, and pumped oil. We had a fairly robust furniture manufacturing sector. We still have an entertainment industry. All of the above have suffered losses and they all worry about the competition.

We have replaced some of those industries with the import business, but at one level, we are making a little money shipping stuff because this country is buying it from foreign sources, as opposed to manufacturing it and distributing the profits among a well paid work force.

The Possible Remedy

Will the solar power industry take the place of these other sectors for the southern California work force? Its certainly not clear, but it ought to be right up atop our priorities.

Los Angeles could, if it were sufficiently motivated and had adequate political leadership, become a center for development of all the infrastructure involved in solar electric sustainable power. Its not just metal towers carrying high voltage wires. Its all the computational power that will run the system, the storage devices that will hold the potential energy, and a subset of manufacturers who will create machinery that will be used to install solar-electric and wind devices on peoples homes and on their farms. It would be the solar equivalent of the machine tool industry that is a central part of contemporary manufacturing.

The sustainable solar industry is, to a certain extent, a yet-to-exist sector that would combine the power of robust capitalism and the benefits of the sustainability movement. It might even fit in with the concept of resilience being pushed by our city government.

A Host of Troubles

We are not doing very well in terms of reducing the number of gunshot attacks, either at the individual and family level, or at the mass-carnage-suicide level. I suspect that we could do something about the former, which is the greater source of deaths. My thought not intended to be paradoxical is that teaching gun safety via hands-on instruction (and at a young age) might be the best available approach. Its what the NRA used to do. The message should be that if you plan to own a weapon for self defense, you at least need to learn to handle it properly and importantly how to control your own impulses. Ive seen this kind of training done, and Ive seen it work.

Lots to Talk About

Yes, theres lots to talk about as we transition into the next roaring twenties. I want to ask what has happened to Saturday Night Live. Its just not funny. Is this the curse of the Trump years? Are we (and the writers) all so depressed that we cant find anything lovably humorous about any part of society and government? Or are they just not funny any longer?

I will want to continue to talk about the citys approach to our neighborhood council system. At the moment, the Board of Neighborhood Commissioners is contemplating instituting even more regulations that could result in mandatory training for our elected board members. Its time for a real grass-roots revolution over this approach, and that perhaps includes a petition campaign to remove BONC board members who continue to push the authoritarian approach.

At a lighter level, theres athletics. At one time, an offensive line in the NFL averaged in the mid-200 pound range. In one recent college game, the television announcers pointed out that the entire interior line were every one of them in excess of 315 pounds.

At one time, just being 300 pounds was considered a sign of likely bad health, but now its considered to be a requirement to play at the major level. I want to ask whether they are all on steroids (at least during the off season) and were they all on human growth hormone during their high school years? What other explanation could there be?

I dont think that increased levels of weight training are an explanation. This necessity to bulk up in order to compete is evident in baseball and basketball too. Should we be having a societal conversation about this trend, and whether it is going to have long term trends on adult health as these athletes get into their later years?

We should remember that only recently are we beginning to recognize that professional football is damaging the brains of a significant fraction of all its players. As suburban families no longer send their sons to play high school football, will the entire structure begin to dwindle, just as the audience for boxing has declined?

(Bob Gelfand writes on science, culture, and politics for CityWatch. He can be reached at


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What Do Cell Phones, the Military Draft and Taylor Swift have in Common? - City Watch



Global Biosimilars/follow-on-biologics Market 2019 by Manufacturers, Countries, Type and Application, Forecast to 2025 – Exclusive Industry Reports

Dec 10th, 2019
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The "Biosimilars/follow-on-biologics Market" report contains data that has been carefully analyzed in the various models and factors that influence the industrial expansion of the Biosimilars/follow-on-biologics market. An assessment of the impact of current market trends and conditions is also included to provide information on the future market expansion. The report contains comprehensive information on the global dynamics of Biosimilars/follow-on-biologics, which provides a better prediction of the progress of the market and its main competitors [Novartis (Sandoz), Synthon Pharmaceuticals, Teva Pharmaceutical Industries, LG Life Sciences, Celltrion Biocon, Hospira, Merck Serono (Merck), Biogen idec, Genentech (Roche)]. The report provides detailed information on the future impact of the various schemes adopted by governments in different sectors of the world market.

The Biosimilars/follow-on-biologics market report is crafted with figures, charts, tables, and facts to clarify, revealing the position of the specific sector at the regional and global level. The report also provides a brief summary of all major segments, such as [Human growth hormone, Erythropoietin, Monoclonal antibodies, Insulin, Interferon, Granulocyte-Colony Stimulating Factor, Others], with more detailed market share data in terms of supply, demand, and revenue from trading processes and after-sales.

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The Biosimilars/follow-on-biologics report rates the market according to different segments, including geographic areas [Blood disorders, Oncology diseases, Chronic and autoimmune diseases, Growth hormone deficiencies, Others] and current market trends. The market report contains information about different companies, manufacturers and traders.

The market report comprises an analysis of the latest developments in the field of innovative technologies, detailed profiles of the industry's top competitors, and an excellent business model. The report also contains information on market expectations for the coming years. The Biosimilars/follow-on-biologics report also provides a detailed summary of the macro and microelement estimations that are important to market participants and newly developed companies.

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The different characteristics and performance of Biosimilars/follow-on-biologics are analyzed based on subjective and quantitative techniques to give a clear picture of current and future evaluation.

Research Objective :

Our board of exchange givers additionally as exchange experts over the value chain have taken immense endeavors in doing this gathering activity and hard work add request to deliver the key players with helpful essential and optional information concerning the world Biosimilars/follow-on-biologics advertise. moreover, the report furthermore contains contributions from our exchange experts that may encourage the key players in sparing their time from the inside examination half. firms WHO get and utilize this report will be totally benefitted with the derivations conveyed in it. but this, the report furthermore gives top to bottom investigation on Biosimilars/follow-on-biologics deal in addition on the grounds that the elements that impact the customers additionally as undertakings towards this technique.

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The Mayo Clinic Diet: A weight-loss program for life …

Dec 10th, 2019
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The Mayo Clinic Diet: A weight-loss program for life

The Mayo Clinic Diet is a lifestyle approach to weight loss that can help you maintain a healthy weight for a lifetime.

The Mayo Clinic Diet is a long-term weight management program created by a team of weight-loss experts at Mayo Clinic. The Mayo Clinic Diet is designed to help you reshape your lifestyle by adopting healthy new habits and breaking unhealthy old ones. The goal is to make simple, pleasurable changes that will result in a healthy weight that you can maintain for the rest of your life.

The purpose of the Mayo Clinic Diet is to help you lose excess weight and to find a way of eating that you can sustain for a lifetime. It focuses on changing your daily routine by adding and breaking habits that can make a difference in your weight, such as eating more fruits and vegetables, not eating while you watch TV, and moving your body for 30 minutes a day.

The Mayo Clinic Diet also stresses key components of behavior change, such as finding your inner motivation to lose weight, setting achievable goals and handling setbacks.

You might choose to follow the Mayo Clinic Diet because you:

Check with your doctor or health care provider before starting any weight-loss diet, especially if you have any health conditions.

The Mayo Clinic Diet is the official diet developed by Mayo Clinic, based on research and clinical experience. It focuses on eating healthy foods that taste great and increasing physical activity. It emphasizes that the best way to keep weight off for good is to change your lifestyle and adopt new health habits. This diet can be tailored to your own individual needs and health history it isn't a one-size-fits-all approach.

The Mayo Clinic Diet has two main parts:

The Mayo Clinic Diet doesn't require you to be precise about counting calories or grams of fat. Instead, the Mayo Clinic Healthy Weight Pyramid serves as a guide to making smart eating choices. The main message is simple: Eat most of your food from the groups at the base of the pyramid and less from the top and move more.

The base of the Mayo Clinic Healthy Weight Pyramid focuses on generous amounts of healthy foods that contain a smaller number of calories in a large volume of food, particularly fruits and vegetables.

This principle involves eating low-energy-dense foods and can help you lose weight by feeling full on fewer calories. Healthy choices in each of the other food groups in moderate amounts make up the rest of the pyramid including whole-grain carbohydrates, lean sources of protein such as legumes, fish and low-fat dairy, and heart-healthy unsaturated fats.

The Mayo Clinic Diet teaches you how to estimate portion sizes and plan meals. The diet doesn't require you to eliminate any foods.

The Mayo Clinic Diet provides practical and realistic ideas for including more physical activity and exercise throughout your day as well as finding a plan that works for you. The diet recommends getting at least 30 minutes of exercise every day and even more exercise for further health benefits and weight loss. The diet also emphasizes moving more throughout the day, such as taking the stairs instead of an elevator.

If you've been inactive or you have a medical condition, talk to your doctor or health care provider before starting a new physical activity program. Most people can begin with five- or 10-minute activity sessions and increase the time gradually.

The Mayo Clinic Diet provides several calorie levels. Here's a look at a typical daily meal plan at the 1,200-calorie-a-day level:

You can have sweets as long as you limit them to 75 calories a day. For practicality, consider thinking of your sweets calories over the course of a week. Have low-fat frozen yogurt or dark chocolate on Monday, and then hold off on any more sweets for a few days.

The Mayo Clinic Diet is designed to help you lose up to 6 to 10 pounds (2.7 to 4.5 kilograms) during the initial two-week phase. After that, you transition into the second phase, where you continue to lose 1 to 2 pounds (0.5 to 1 kilogram) a week until you reach your goal weight. By continuing the lifelong habits that you've learned, you can then maintain your goal weight for the rest of your life.

Most people can lose weight on almost any diet plan that restricts calories at least in the short term. The goal of the Mayo Clinic Diet is to help you keep weight off permanently by making smarter food choices, learning how to manage setbacks and changing your lifestyle.

In general, losing weight by following a healthy, nutritious diet such as the Mayo Clinic Diet can reduce your risk of weight-related health problems, such as diabetes, heart disease, high blood pressure and sleep apnea. If you already have any of these conditions, they may be improved dramatically if you lose weight, regardless of the diet plan you follow.

In addition, the healthy habits and kinds of foods recommended on the Mayo Clinic Diet including lots of vegetables, fruits, whole grains, nuts, beans, fish and healthy fats can further reduce your risk of certain health conditions. The Mayo Clinic Diet is meant to be positive, practical, sustainable and enjoyable, so you can enjoy a happier, healthier life over the long term.

The Mayo Clinic Diet is generally safe for most adults. It does encourage unlimited amounts of vegetables and fruits. For most people, eating lots of fruits and vegetables is a good thing these foods provide your body with important nutrients and fiber. However, if you aren't used to having fiber in your diet, you may experience minor, temporary changes in digestion, such as intestinal gas, as your body adjusts to this new way of eating.

Also, the natural sugar in fruit does affect your carbohydrate intake especially if you eat a lot of fruit. This may temporarily raise your blood sugar or certain blood fats. However, this effect is lessened if you are losing weight. If you have diabetes or any other health conditions or concerns, work with your doctor to adjust the Mayo Clinic Diet for your situation. For example, people with diabetes should aim for more vegetables than fruits, if possible. It's a good idea to snack on vegetables, rather than snacking only on fruit.


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Astonishing ‘weight loss journey’ of Sparkx – who is half the cat she used to be – Manchester Evening News

Dec 10th, 2019
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A once-colossal cat who was double her ideal weight has transformed after six months of pet fat club.

Sparkx, who lives in Moss Side , had eaten and slept her way to a massive 6.95kg.

Her owner Christina Jacobs, 29, said her pet had been stealing food from her feline housemates , leaving her barely able to clean herself or jump on the sofa.

The podgy puss was at serious risk of health problems due to her excess inches.

But six months after enrolling onto the Pet Fit Club, run by PDSA, Sparkx has shed an impressive 3.5 inches off her waistline and lost 10.5% of her bodyweight.

She now weighs in at a much healthier and trimmer 6.2kg and has been awarded the runner-up prize of the UK-wide pet slimming competition.

Vets and nurses provided Sparkx's owner with tailor-made diet and exercise plan to help her shed the pounds.

Christina said she has been 'delighted' with the results so far and has seen Sparkx gradually become 'happier, healthier and more mobile'.

She added: "BeforeSparkxwas so big she couldnt clean herself but she can now and thats the best change of all.

"She used to be a lot grumpier too, but since she started losing weight shes more friendly and kitten-like.

"Her energy levels have definitely increased; she can easily jump on the sofa now which she struggled to do before!

Sparkx's owner used a microchip feeder to stop her from stealing food from her other cats.

She said despite a 'couple of slip-ups', she is 'so pleased' with Sparkx's progress so far.

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Sparkxstill has more weight to lose to reach her ideal weight of 3.5kg.

Christina added: Pet Fit Club has been the best start to her weight loss journey and were going to continue with the diet until she reaches her target weight.

"Im excited to keep going with it now Ive got the advice I need from PDSA vets.

Sparks weight-loss has been supervised by Jill Hodgkinson, Vet Nurse at The Manchester Pet Wellbeing Centre, The Montague Panton Pet Hospital.

Jill said: Sparkxis on the way to becoming much happier and healthier.

"Shes a lot slimmer than the cat that could barely stay awake for her very first Fit Club weigh-in six months ago.

"Every month weve seen the small changes in her as shes lost some weight.

Her owner has been very dedicated, overhauling her diet and exercise programme to transform her life!

Any owners who are worried about their pets weight should seek advice from their vet, who can work with them to get them on the right diet and safely increase their pets exercise levels.

The winner of Pet Fit Club 2019 was a once-bulging Beagle from Cardiff who lost 30% of his bodyweight and eight inches off his waist.

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Astonishing 'weight loss journey' of Sparkx - who is half the cat she used to be - Manchester Evening News


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