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Although the gallbladder is not a vital organ, it plays an important role in digestion. As a result, people who undergo gallbladder removal will need to change their diet. Changes may include avoiding fatty, greasy, or spicy foods.

According to a 2017 review, there is no specific recommended diet for people without a gallbladder to follow. However, avoiding certain foods and prioritizing others can help someone recover from surgery and avoid adverse effects.

In this article, we explain how gallbladder removal affects digestion and list the best types of foods for someone who has had this surgery.

The gallbladder is a pear-shaped organ up to 10 centimeters in length that resides below the liver. It stores bile acids, which the liver produces. Bile acids help the body digest and absorb fats.

After gallbladder removal, a person may be less able to digest fats effectively. Their stomach may empty more slowly after meals. Bile will also flow directly into the small intestine, which can result in food moving faster through the digestive tract and may harm the microbiome.

As a result of the effects that gallbladder removal has on digestion, a person will need to change their diet after surgery.

For some people, these changes may be temporary, but for others particularly those whose diet was previously high in carbohydrates or fat and low in fiber the changes will need to be permanent.

When a person wakes up from anesthesia after the surgery, they can drink small amounts of liquid. The American College of Surgeons state that if a person does not feel sick, they can begin to eat solid foods.

Anesthesia, decreased activity, and pain medication can cause constipation following surgery. Drinking 810 glasses of water each day can help reduce this symptom. A doctor may also prescribe a stool softener to minimize discomfort and straining.

When a person begins to eat solids again, it is a good idea for them to eat smaller meals more regularly and to monitor the effect that certain foods have on their symptoms. Experts also recommend taking supplements of fat soluble vitamins, as these may be more difficult for the body to absorb after surgery.

People who have had gallbladder removal surgery should avoid certain foods, including:

In one study, people who did not follow a low fat diet after gallbladder removal were significantly more likely to experience diarrhea 1 week after the procedure.

Fat is present in a variety of foods, including those below:

Processed foods can contain high amounts of fat or oil, and this can make them more difficult for people without a gallbladder to digest. Examples of high fat processed foods include:

Some types of nonprocessed meat can also contain a significant amount of fat. Examples include:

Whole dairy products also contain fat. Following gallbladder removal, a person may need to avoid:

Including more of certain foods in the diet can be helpful following gallbladder removal. People can focus on eating the types of foods below.

People who eat meat can choose low fat cuts to avoid eating too much fat. Some examples of low fat protein sources include:

High fiber foods can help prevent constipation. However, people who no longer have a gallbladder should reintroduce high fiber foods to their diet slowly after surgery. High fiber foods to try include:

Dairy products are a good source of calcium. If someone has to avoid full fat dairy after gallbladder removal, they can substitute low fat dairy products, such as skimmed milk or low fat yogurt. People can also get calcium from other foods, such as:

According to a study in Nutrition & Diabetes, low fat products often contain more added sugar than full fat versions. A person can read the nutritional data on food packaging to check that they are not eating too much fat or added sugar.

Postcholecystectomy syndrome (PCS) is a term that doctors use to describe the gastrointestinal symptoms that people can develop after gallbladder removal. These symptoms include:

The exact number of people who develop PCS after gallbladder removal is unclear, but estimates range from 530%. The symptoms may be a continuation of the symptoms that the person had before surgery, or they could be new.

Doctors treat PCS by identifying the cause of the symptoms and then prescribing medication or performing further surgery. In one study, 75% of people with PCS felt significant long-term relief from pain after treatment.

Although some symptoms, including diarrhea and gas, are common after gallbladder removal, a person should contact a doctor if they experience more severe symptoms, such as jaundice, swelling of the abdomen, vomiting, or high fever. These symptoms may require immediate medical attention.

Anyone who experiences PCS symptoms should also talk to a doctor. PCS requires an interprofessional approach, which may involve investigation by different specialists and consultants to discover the cause and determine the best treatment.

No single diet will work best for everyone who undergoes gallbladder removal. However, doctors generally advise that people avoid fatty foods and foods that can irritate the gut. Switching to low fat products and lean proteins while slowly introducing high fiber foods can help.

Some people may be able to go back to their original diet by gradually reintroducing foods one at a time and monitoring the effects. For others, though, some dietary changes may be permanent.

If a person has new or persistent symptoms after gallbladder removal, they should see a doctor.

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Best diet after gallbladder removal: What to eat and avoid - Medical News Today

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Nov 22nd, 2020 | Filed under Diet Effectively

You must have heard people saying that breakfast is the most important meal of the day and hence it should be highly nutritious. However, not much attention is given to dinner. But, you should not ignore your meal just before a good night sleep as eating certain foods at night can cause health problems including heartburn, gas issues, disturbed sleep, weight gain, etc. You should avoid eating food items containing too many carbs, fatty acid, and those are greasy and spicy at night, to say the least. Lets know a list of foods that you must stay away from during dinner time. Also Read - Yasmin Karachiwala Shares Pre And Post-Workout Diet Tips

Starchy foods like pasta, rice, and potatoes are not ideal for dinner time. Having these food items during the night can lead to a high level of blood sugar and insulin in the blood as they metabolise down to sugar and are not burned for energy. Instead, they are stored as fat inside your body interfering with your weight loss goal. You can eat protein-containing foods or/and green vegetables at night. Also Read - COVID-19 Recovery Diet: Food And Drinks to Completely Avoid After Testing Negative

Greasy and fatty food items should not be eaten at night as they are hard to digest. Also, they can interfere with the functions of your gastrointestinal tract. Also Read - Best Weight Loss Diet: Small Changes in Dinner to Effectively Shed Extra Kilos

Eating spicy foods at night can cause heartburn, which is a medical condition, characterised by burning pain in the lower chest, acid taste in the mouth, indigestion-like pain etc.

Though carbohydrates are essential for energy, you are advised not to have carbs containing foods at night as they are high glycemic foods and therefore can get absorbed into the bloodstream at a fast rate. This means, if you wont exercise or do any physical exercise, they will be stored in the body as fat, making you put on weight. Therefore, you must keep raw sugar, pizzas, soda, pasta, and potatoes at bay during the night.

Chocolates contain caffeine that can cause difficulty in sleeping. Caffeine is also associated with problems including restlessness, nervousness, nausea, stomach irritation, increased heart rate etc.

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Nov 22nd, 2020 | Filed under Diet Effectively

A newly released study found that people with heart failure who received the diabetes drug empagliflozin showed significant improvements in heart structure and function, with many experiencing a reversal of the disease.

Approximately 6.2 million adults in the United States have heart failure. As a result of its high prevalence, the national cost of healthcare services, medicines, and missed workdays related to this disorder reached an estimated $30.7 billion in 2012.

Globally, the disease affects approximately 23 million people.

Heart failure occurs when the heart cannot pump blood effectively to other parts of the body, causing symptoms that include shortness of breath, difficulty breathing, weakness and tiredness, and weight gain and swelling in the legs, ankles, feet, or stomach.

It may progress to congestive heart failure due to the buildup of fluids in the lungs, liver, and lower extremities.

Underlying causes of heart failure include coronary artery disease, high blood pressure, obesity, heart valve disease, and diabetes. Over time, these diseases may result in adverse modeling, which is the hearts attempt to compensate for its added workload by getting larger, developing thicker walls, and pumping more frequently.

Among people with heart failure, about 50% present with heart failure with reduced ejection fraction (HFrEF). The lowered ejection fraction occurs when the hearts left ventricle cannot pump blood effectively, decreasing the amount of blood that leaves the ventricle to circulate the body after each contraction.

Treatment options for heart failure include taking prescription drugs, reducing the amount of sodium in the diet, consuming a lower volume of liquids, and making any necessary lifestyle changes, such as reaching a moderate weight, quitting smoking, and eating a heart-healthy diet.

With limited heart failure treatment options available, researchers from the Icahn School of Medicine at Mount Sinai set up a clinical trial called EMPATROPISM to investigate the use of empagliflozin, a diabetes drug, for treating HFrEF in people without diabetes.

The researchers presented the trial results on November 13 at the American Heart Association (AHA) Scientific Sessions 2020, with a pre-proof appearing in the Journal of the American College of Cardiology.

In the double-blind, placebo-controlled, randomized study, the scientists divided the 84 participants, who were 1885 years of age, into two groups. One group received 10 milligrams (mg) of empagliflozin daily, and the other took a placebo.

At the trials onset, all of the participants underwent baseline evaluations, which included cardiac MRI, a 6-minute walk test, and a cardiopulmonary exercise test to determine their oxygen levels. They also completed questionnaires regarding their quality of life.

After 6 months of receiving either the placebo or empagliflozin, the participants completed the same tests again.

The researchers found that approximately 80% of those who received the medication showed significant improvement in their condition, with a 16.6% improvement in left ventricle ejection fraction.

They also experienced a reduction in heart size and thickness and had less congestion, indicating that their heart failure had become less severe.

Remarkably, the investigators note that the heart returned to near normal in this group of participants.

Additionally, those who received empagliflozin experienced no severe side effects and saw improvements in their exercise levels and quality of life, which occurred relatively quickly after beginning the medication.

Although empagliflozin is an antidiabetes drug, the investigators noted no adverse blood sugar-related side effects, such as hypoglycemia, in the study participants, despite them not having diabetes.

Conversely, the study participants who took the placebo showed no improvements. Their condition either stayed the same or worsened, with a further reduced ejection fraction, increased heart size and thickness, and an abnormal change in the hearts overall shape.

According to the researchers, the study results also explain why this medication effectively treats heart failure. They explain that it essentially reverses the adverse modeling that occurs when the heart attempts to restructure itself to compensate for changes associated with other chronic conditions.

The EMPEROR-Reduced trial, a slightly earlier study that featured in the New England Journal of Medicine, saw similar results. In this double-blind trial, 3,730 people with HFrEF took either empagliflozin (10 mg once daily) or a placebo, in addition to recommended therapy.

The results concurred with the EMPATROPISM findings, showing that people both with and without diabetes in the empagliflozin group experienced a lower risk of cardiovascular death or hospitalization for heart failure than those in the placebo group.

The EMPATROPISM studys first author, Carlos Santos-Gallego, a postdoctoral fellow at the Icahn School of Medicine, explains the implications of these findings.

He says, Our clinical trials promising results show this diabetes drug can ameliorate lives of heart failure patients with reduced ejection fraction, enhance their exercise capacity, and improve their quality of life with little to no side effects.

We expect this work will help lead to U.S. Food and Drug Administration [FDA] approval of empagliflozin for this patient population in the coming months.

Diabetes drug shows promise in treating and reversing heart failure - Medical News Today

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Nov 22nd, 2020 | Filed under Diet Effectively

Summers over boys (and girls) and you know what that means (were not talking about cold weather although thats part of it); its time to bulk (if thats your thing of course).

While bulking isnt for everyone, its one of the most proven and effective methods for slapping on pure mass. So if youve decided that youd like to fast-track your progress this year, we put together a banging bulking meal plan to get you started and continuing on your journey to Jackedville!

Keep in mind though, that not everyone has the same caloric and nutritional requirements. So an ideal diet plan may be different for you than it would be for someone else. For example, factors such as your metabolic rate, level of training experience, activity/workout routine, genetics, health, age, gender, etc, all play an important role in how you approach a bulk.

Dont worry though, by simply starting, youll find what works best for you and its not a complex process. Although well do our best to make it as easy as possible for you.

Just promise us that you wont become a bulker for life or overdo it because the ultimate goal is to get lean and show off what youve been busting your butt in the gym for all this time.

The purpose of a bulk is to gain size faster. While many dont believe in bulking for whatever reason and thats totally fine, it is an effective and proven method.

There are essentially two variations of this method that are categorized as clean and dirty bulking. Clean bulking is when you consume slightly more calories than what is needed to maintain your body weight, also known as a caloric or energy surplus.

Dirty bulking, on the other hand, typically involves a larger caloric surplus compared to a clean bulk.

So for example, if you require 2000 calories to maintain your current body weight, you might eat only 250 additional calories per day. But if you were dirty bulking, you might increase that to 500+ additional calories over maintenance.

Then you can gradually increase your daily calories if needed to continue gaining body weight.

When done strategically, a clean bulk should minimize fat gain whereas youll typically accumulate more body fat on a dirty bulk.

While bulking is a strategy that is most often utilized for the purpose of gaining muscle mass, many times bodybuilders bulk up in the offseason simply because they want to give themselves a break from the extreme dieting required to get down to a super low body fat percentage.

This can happen naturally and without much effort. However, for non-natural bodybuilders, the chances of adding fat mass is much less likely unless you maintain a relatively low body fat year-round.

Its also important to note that clean and dirty bulking are also many times associated with cleaner (healthier) or dirtier (less healthy) food choices. But this becomes complicated once you start to get real technical so well keep it at the number of calories rather than getting into specific food choices (for now at least).

The clean bulk is the more recommended out of the two. Does that make it better? The short answer is no. However, a larger majority of people prefer to avoid packing on more fat pounds than necessary. Plus, eating a crap ton of food every day for months isnt appealing to everyone.

But it really depends on those factors mentioned at the very beginning of this article (metabolic rate, level of training experience, activity/workout routine, genetics, health, age, gender, etc).

A dirty bulk can certainly cause more muscle gains compared to a clean bulk but then you have to do a longer cut after. Its also not recommended for long periods or for those with health issues. And many would argue that its best for those with very good genetics who can easily pack on muscle.

A clean bulk should be done for longer periods (e.g., 6-12 months), and while a dirty bulk can be done for just as long, thats a lot of fat gain. Shorter periods of 4-6 months are often superior, considering youll gain more muscle if its done correctly.

But if we had to choose, the clean bulk would be the choice for most people. Thats not only because youll gain less fat, but too many people use a dirty bulk as an excuse to pig out and they may end up bulking for too long.

So for clean bulking, this means keeping the calories at 1020% over maintenance and aiming for a 0.250.5% increase in body weight for beginner and intermediate lifters. More advanced exercisers should aim to gain less weight per weight which means theyll need to consume a smaller caloric surplus comparatively (1).

Ultimately though, its up to the individual and we cannot make that decision for you. We can only recommend what we believe to be an ideal approach to this method.

We have plenty of amazing articles on bulking that you can check out on your own time.

The point of this article is to provide you with a meal plan that you can follow whether youre beginning or continuing your bulking journey.

Keep in mind though, that we cannot tell you how much of each food item or the total number of calories you should be eating because this is going to vary between individuals.

But we do recommend using our macro calculator to determine your ideal daily protein, carbs, and fat intake, in addition to our bulking calculator, and our nutrition facts analysis tool or MyFitnessPal. This way you can easily and conveniently determine and keep track of your macros and calories.

Weve also made sure to include a few different options including a vegan or plant-based meal plan too.

The plan is based on a 7-day week schedule with examples of how to structure your meal/food times. The food recommendations are healthy options, but whether or not you want to include less-healthy foods is up to you and youll have to factor that into your macros and calorie total.

If possible, we recommend sticking with the same meals which just makes things a bit easier regarding tracking macros and manipulating your caloric intake. Although, you can certainly change things up whenever needed.

Alright, lets get to the PLAN!

The following is based on a 5-meal per day plan, although you can modify if necessary. These are only a few meal options but theyre simple to make and we would eat them ourselves.

Try your best to buy/use quality foods such as lower-fat grass-fed meats, pasteurized eggs, low-sugar, and low-fat condiments and sauces.

Weve also provided three or more options for some meals. We also recommend that you take a multivitamin and have a protein powder supplement on hand.

Creatine is also incredibly beneficial when bulking as its the most proven and effective ergogenic muscle and strength builder available. Because creatine is naturally found in meats, vegans will especially benefit from supplementation as they likely have low stores of this amino acid (2).

Those who follow the vegan may also want to take a B12 supplement too for maintaining good health.

Choose from any of the options provided in bullets below for each meal.

The following regime is for those who follow a vegan/plant-based diet.

Its no secret that protein is key for maximizing muscle growth, strength, and performance.

Although, its considered a macronutrient so we need plenty of it for basic health and function anyway. However, you need the right combination of proteins to ensure that youre consuming complete sources containing all nine essential amino acids (building blocks of protein).

Most plant-based proteins are not complete due to missing one or more essential amino acids. But you can, in fact, fix this by eating a variety of plant proteins. Although ideally, youll eat some animal-based protein too which are complete sources, if youre not vegan or vegetarian of course.

But the important thing is to have some protein every time you have something to eat to ensure that your muscles are being fed throughout the day. Not to mention, you need to be taking in the right amounts of carbs and fats too.

The recommendation for natural bodybuilders in the off-season is to keep fats at 0.51.5 g/kg/day and carbs at 35 g/kg/day to support the demands of training (3).

Although you dont necessarily have to count and keep track of everything (aint nobody got time for that unless youre a professional bodybuilder/athlete).

But you should have a general idea of the desired macro ratiobased on your food selections or meal portions.

Dont think you need to watch your macros, bro?

Think again.

One review of studies found that overfeeding or eating excess calories in combination with a high-protein diet can have protective effects against fat gain, whereas overfeeding on fats and carbs contributes to more fat gain. Although this is especially true with the addition of resistance training (4).

Well, at least thats according to this specific study. But everyone knows you need to be in a positive nitrogen balance to get them gains! You may not need as much as you think though. Although its possible you may not be getting enough protein.

The general recommendation for maximum muscle gains is (1.62.2 g/kg/day) with 0.400.55 g/kg per meal spread out over 3-6 meals. Its also very important to have protein before and after training (5).

If youre a seasoned bulker, then you probably have your own way of doing things (youre more than welcome to stay though). But even experienced lifters can benefit from bulking too and it can actually help to push past plateaus.

This meal plan is ideal for those who are:

Like we mentioned previously, bulking is not for everyone. For many, the slower, longer road is undoubtedly the better option. And by that, we mean keeping your calories around maintenance (eating enough to maintain your weight and gain at a very slow rate) or even slightly under (losing body fat while gaining muscle at an even slower rate).

Although, if youre new to resistance training whether under or overweight, youre going to gain a lot more muscle a lot faster compared to someone who has been training for six months or longer. This is referred to as newbie gains.

Bulking doesnt have to be difficult but sometimes we make it that way. But hopefully, with this bulking meal plan, youll have another super beneficial tool in your arsenal to ensure that youre making the gains that you deserve.

As always, if you have a question/s about any of the information in this article, please dont hesitate to leave your comments below. Also, be sure to read how toGet BIG With Our Ultimate Bulking Workout Plan.


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Nov 22nd, 2020 | Filed under Diet Effectively

Orange juice may be officially deemed less nutritious than diet cola if a decision to classify it alongside soft drink goes ahead.

The Australia and New Zealand Ministerial Forum on Food Regulation will meet next week to decide whether the health star rating of orange juice should drop to 2.5 out of five, putting it on par with or below many soft drinks on the nutritional scale.

Citrus Australia chief executive Nathan Hancock said it "beggars belief" that the farm-grown produce could get such a low status and urged the forum to reconsider its decision.

"We're asking the forum to consider the juice, which is a natural product, to receive an automatic four stars based on the other nutritional benefits," he said.

The lowering of its rating comes as the consumer guide's algorithm places greater emphasis on sugar content, which is naturally high in most fruits.

Mr Hancock said the labelling of fruit juice would see a $67 million impact on Australian orange growers, with further losses to be felt in the processing and retail sectors.

"The algorithm really doesn't take into consideration the natural source of the product and also the nutrients and micronutrients that are in juice," he said.

"We're going to be in a situation where an algorithm, which is targeting sugar does not take into consideration the other nutrients that are in juice.

"The fact is that the sugar in juice is naturally occurring and that it's a complex of sugars.

"It's not just sucrose, which is the main concern, and completely ignores the other health benefits of juice."

Mr Hancock said the Government had the power to override the forum and restore natural juice's five-star rating.

"The Government has the governability to award a rating based on their own recommendations, and previously juice did receive that five-star rating," he said.

"For people who read these labels and take this advice, it's going to be confusing messaging to say 'on one hand eat more fruit and vegetables, but juice has a low star rating'.

"It's going to be too complex messaging to get across to the consumer.

"We recognise that sugar in the diet is something the Government is trying to reduce consumption of, and we accept that there can be a message there that it is slightly less attractive for hydration than water.

"But to say that it's not comparable to a diet soda that's not a good message to be sending to a consumer to be drinking a manufactured, artificial product over juice which is a natural product with other nutritional benefits in it."

Agriculture Minister David Littleproud said the Federal Government was backing farmers against a decision made by the majority of states that just did not make sense.

"The new health star calculator will effectively punish Australian farmers for producing locally grown, healthy, fresh, nutritious, and delicious fruit and vegetable juices," he said.

"It is simply ludicrous for the majority of states to support the classification of fizzy drinks, like diet colas, as healthier than a glass of pure fruit or vegetable juice."

Mr Littleproud said governments needed to make sensible decisions when regulating food products.

"Ultimately there also needs to be some personal responsibility of consumers about the quantities of any food group they put down their throats. But this one is just crazy," he said.

Food labels have 12 components but two give us the most information about what we're actually getting.

The minister has sent letters to other state ministers expressing his concerns around the star rating system.

"I make no apology for taking back again, to the Food Minister's Forum meeting next week, a sensible solution to this problem of rating fresh fruit and vegetable juice below fizzy diet drinks," Mr Littleproud said.

"I just hope that states like Western Australia, Tasmania, Victoria, and Queensland will support their fruit growers and back my proposal."

The Dietitians Association of Australia has said "fruit juice can be nutritious, but most types naturally contain a similar amount of sugar and kilojoules to soft drinks".

It recommends limiting juice to 125-millilitre occasional servings.

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Orange juice health star rating proposal provokes outcry from citrus industry - ABC News

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Nov 22nd, 2020 | Filed under Diet Effectively

We are hearing consistent reports on a local and national level of the increasing number of COVID-19 cases, unprecedented spikes in hospitalization, and increased death. However, right now one of the greatest threats is pandemic fatigue.

COVID-19 can be defined as a traumatic event. The threat to our livelihood (both health and economic) is real and this event impacts all aspects of our functioning relational, occupational, recreational, etc. When we experience trauma, we often experience a physiological response that is referred to as a trauma response and is characterized by certain patterns of behavior that are often simplified into categories of fight, flight, freeze, and fawn.

When we experience prolonged or chronic trauma, it is difficult to maintain the trauma response or a level of intense hypervigilance for an extended period of time. As such, we often experience varying types of exhaustion, including physical exhaustion; mental exhaustion; decision fatigue, which can impact our ability to make good decisions or execute skills associated with problem-solving; and, what is currently thought to be the most dangerous, compliance fatigue.

When initially faced with the impact of COVID-19, many individuals were in a state of panic, which is a very typical response to trauma. However, with time, we become increasingly exposed to COVID-19 data, no matter how shocking, and as such, we are able to more easily normalize this data and integrate it into our life without experiencing as much anxiety or stress. Similar to a lobster in a pot, we become used to the temperature around us, even when that temperature is causing us harm. Although this normalization can initially help us to psychologically feel better, it also places us at great risk.

Pandemic fatigue normalizes the experience of stress and threat in our environment. Compliance fatigue is the resulting decrease in adherence to protective measures. In our community, we are experiencing compliance fatigue. It is significantly contributing to increases in case numbers. Specifically, in our community, we are seeing this in a reduction of mask use, increased multi-family gatherings, especially indoors as the temperatures cool off, and most recently, Halloween parties.

Prior to COVID-19, the cycle of compliance or adherence fatigues impact on motivation and behaviors was most consistently linked to diet and exercise. There is usually an event that triggers discomfort or anxiety and leads an individual to commit to a diet. Typically, the individual is very committed to the diet for the first few weeks, and then eventually, the individual becomes tired of the restrictions associated with the diet and quits.

In times of stress and uncertainty, humans are drawn to structure, predictability, and consistency. These rhythmic and dependable events can be our strongest and most effective coping skills. Holidays and traditions fall into this category. Experts across the globe have expressed concern about the impact of the holidays on COVID-19 spread.

It is the human tendency to minimize the risk associated with the reward of celebrating in this tradition. In order to effectively control the spread of COVID-19 and protect our families, it is essential that we continuously combat compliance fatigue and recognize that this will likely impact our ability to rely on holidays and traditions in the same way we have in the past. We must re-imagine the ways we can connect with loved ones and recommit to safety this holiday season. It is not going to be easy.

Visit for information and support during this time. Also, stay tuned, as Eagle Valley Behavioral Health, an outreach of Vail Health, will be providing Tips for a new tradition.

Dr. Casey Wolfington is a Licensed Psychologist and the Community Behavioral Health Director of Eagle Valley Behavioral Health, a nonprofit service of Vail Health. Dr. Wolfington has been embedded within Vail Healths COVID-19 Response Team since January 2020.

Dr. Casey Wolfington is a licensed psychologist and the community behavioral health director with Eagle Valley Behavioral Health.

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Wolfington: The hidden threat of pandemic fatigue - Vail Daily News

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Nov 22nd, 2020 | Filed under Diet Effectively

Iodine is a crucial mineral for forming hormones that help us use oxygen and produce heat in the body. Iodine can be found in high amounts in salt and seafood. But, when a person does not eat enough iodine, a deficiency occurs.

Here's everything you need to know about an iodine deficiency and how to treat it.

Iodine is ingested from food and stored in the thyroid gland.

"Its main function is to help synthesize the thyroid hormones," says Jean Hanks, RDN, a dietitian at Bethany Medical Clinic of New York. "These hormones are involved in stimulating oxygen consumption, body heat, and metabolism rate, and play a role in the normal development of the nervous system."

To maintain the thyroid's proper functioning, a person must retain adequate iodine levels in their diet. If a person does not, an iodine deficiency will develop. As of 2017, there are about two billion people worldwide with an iodine deficiency.

One condition that can result from an iodine deficiency is hypothyroidism, which is when the thyroid doesn't produce the hormones it typically creates.

This can cause symptoms like:

"If your diet is low in iodine, the thyroid gland will enlarge to attempt to take up more iodine. If left untreated, the gland can grow so large it causes difficulty breathing," says Elizabeth Klingbeil, PhD, RDN, LDN, an assistant professor in the department of nutrition & dietetics at Johnson & Wales University. This condition is often the earliest sign of an iodine deficiency.

When a person doesn't receive enough iodine through their diet or supplements, a deficiency can emerge. The amount of iodine you need changes throughout your life. The recommended dietary allowance of iodine for people at different ages is:

According to Klingbeil, living in a location with low iodine levels in the soil is one of the highest risk factors for an iodine deficiency. This includes areas such as the Great Lakes region of the US and mountainous areas like the Himalayas. Low levels of iodine in the soil translates to low levels of iodine in crops.

According to Hanks, other factors that could increase your risk of becoming iodine deficient include:

Pregnant and breastfeeding people need to especially monitor their iodine intake to ensure they do not have a deficiency.

"Even a mild deficiency can affect the growth and development of the baby causing miscarriage, stillbirth, preterm delivery, and learning disabilities," says Nicole DeMasi, MS, RDN, CDCES, a registered dietitian with her own virtual private practice. "In severe cases, infants born to mothers with iodine deficiency during pregnancy can have issues with growth, hearing, and speech."

If you believe you may have an iodine deficiency, a medical professional can order a urine or blood test to determine your iodine levels. Normal iodine levels are about 15 to 20 mg, the majority of which is stored in the thyroid.

"Any new or unexplainable symptoms of any kind should prompt someone to get to a doctor," says Hanks. "These would include but are not limited to a bulge in the neck, unexplained weight gain, cold sensitivity, cognitive impairment, constipation, or fatigue."

Iodine deficiency can be treated by increasing your intake of iodine-rich foods. Foods high in iodine include:

While consuming food high in iodine may be enough to increase your levels, supplements may be needed. However, supplements should be monitored by a medical professional, as people should not consume more than their upper tolerable intake level of iodine:

Some people may even have to undergo surgery. "If the goiter is extremely large and obtrusive, surgery may be needed to reduce the size," says Klingbeil. "Otherwise, small and unnoticeable goiters do not require further intervention past iodine supplementation."

Iodine deficiency occurs when someone does not consume enough iodine-rich foods like seafood or iodized salt. Symptoms of an iodine deficiency include an enlarged thyroid, fatigue, and sensitivity to the cold. A doctor can diagnose iodine deficiency through a urine or blood test and help you make a plan to raise your levels.

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How to recognize the symptoms of iodine deficiency and effectively treat it - Insider - INSIDER

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Nov 22nd, 2020 | Filed under Diet Effectively

Feeling nauseated is one of the ickiest feelings in the world. Upset stomachs, throwing up, digestive issues I would be happy if I never had to experience those again. If you have nausea caused by side effects of another treatment (like chemotherapy), it can be even worse. People have drastically changed their diets, tried motion-sickness bands and pills, and even experimented with Cannabidiol (CBD) to try to ease their nausea. But does CBD really work for nausea? We spoke with a doctor and a nurse who specialize in cannabis therapy to find out.

Although there's been talk about CBD helping with nausea for years, the experts we spoke to said there is just not enough research in humans to support it. Meredith Fisher-Corn, MD, editor-in-chief of The Answer Page, is a board-certified physician specializing in anesthesiology, perioperative and pain medicine, and she served with distinction at Harvard Medical School. She said that CBD has not proven to be successful in helping with other forms of nausea.

"Nausea, whether or not accompanied by vomiting, can be quite debilitating," said Dr. Fisher-Corn. "CBD is a substance produced by the cannabis plant that is being advertised and sold as a treatment for a variety of ailments and conditions, including nausea. Regrettably, at this time, there is no human study that demonstrates that CBD effectively treats nausea."

Eloise Theisen, RN, MSN, AGPCNP-BC, an adult geriatric nurse practitioner who specializes in cannabis therapy, faculty member at Pacific College of Health and Science's medical cannabis program, and president of the American Cannabis Nurses Association, agreed that more research is needed to see if CBD is effective in treating nausea. She said there are no double-blind, randomized, controlled studies in humans on CBD and nausea (which is a requirement to prove that it helps). However, Theisen did note that there have been some "preclinical studies to demonstrate that CBDa (cannabidiolic acid) and CBD are effective in a dose-dependent manner when treating nausea."

TLDR: At this time, experts agree that CBD has not been effectively proven to treat nausea. We just need more research to know if (and at what dose) CBD can be administered for nausea.

CBD is just one form of cannabinoid other types may be more effective in treating nausea. For example, THC is the psychoactive component of the cannabis plant, and it has been shown to help with nausea, according to the experts we spoke to.

Theisen explained that most of the available research on cannabinoids and nausea has looked at THC. "In the 1980s, dronabinol, a synthetic FDA-approved THC pill, was approved for reducing nausea and vomiting in cancer and HIV/AIDS patients," she said.

Dr. Fisher-Corn referenced a 2017 study from the National Academies of Sciences, Engineering and Medicine (NASEM) that concluded there was substantial evidence that THC may be effective as an antinausea drug in the treatment of chemotherapy-induced nausea and vomiting. (Keep in mind that the FDA strongly advises against THC, CBD, and marijuana in any form during pregnancy or while breastfeeding).

Because CBD is not regulated, product purity and potency can vary widely, according to Theisen. If you do buy it, be sure to research online companies and in-person shops beforehand for legitimacy. "It is important to research the company for transparency and to review the certificate of analysis (COA) to ensure that the product label matches the final tested product."

There's just not enough information out there to know if CBD actually helps with nausea or if it's just a placebo effect. In the meantime, you can ask your doctor about using THC to get relief.

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Does CBD Help With Nausea? Here's What Experts Have to Say - POPSUGAR

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Nov 22nd, 2020 | Filed under Diet Effectively

Indigenous leaders have continuously struggled to be heard when they call on the federal government for a policy that contributes toward restructuring our mainstream governing systems. Policies surrounding food and nutrition in northern regions of Canada are not excluded from this and should be of utmost importance to the federal government.

The recent racist attacks perpetrated against the Mikmaq people in Nova Scotia and their fishing livelihoods have brought mainstream attention to the mistreatment of Indigenous people, their land and their foodways.

On April 14, the federal government announced that it would provide an additional $25 million to the Nutrition North Canada (NNC) subsidy program so northern families can have access to better food and hygiene products during the COVID-19 pandemic. According to the 2018-19 fiscal year report, this is roughly a 32 per cent increase from the subsidies usual allowance.

The NNC program provides northern retailers subsidies to allow them to lower their prices for items such as flour, infant formula, milk, vegetables, fruits, meats and more. For many well-intentioned policy analysts, this program may seem like a praiseworthy effort by the government to tackle the issue of food insecurity in northern Canadian communities. However, there are numerous flaws.

Although the NNC program serves northern Inuit and Indigenous communities alike, the problems with the program primarily stem from far-north Inuit peoples foodways and the diets they have historically consumed.

According to the NNCs official webpage, the program currently subsidizes products such as fresh and frozen fruits and vegetables. Although many of these fruits and vegetables are nutritious according to a Eurocentric diet, they have little place in the diets of Canadian Inuit people.

The same goes for milk, bread and beans. Having disproportionately southern grown and produced foods covered under the subsidy ignores community needs, and it is discriminatory due to the lack of attention paid to the benefits of the diets historically consumed by Inuit populations.

The NNC fails to provide necessary items such as hunting and fishing gear. It does not subsidize bottled water, despite the fact that many of these communities are under boil water advisories and cannot access clean drinking water. The NNC has neglected to examine the context in which it operates.

As a result, they have simultaneously neglected what would actually benefit populations living in the north.

The NNC program was implemented in 2012. The then-Conservative federal government the party in power at the time did not consider community demands and implemented the program despite their criticisms. The failure to consult with Inuit and Indigenous communities, or implement culturally sensitive policy, mimics colonial governmentality.

In 2018, Inuit leaders called for policy changes that would meet the needs of their communities effectively calling out the NNC as an ineffective program.

The increase of funding for the NNC from the Justin Trudeau administration is not only disrespectful to communities who demanded change, but it is also a slap in the face to anyone who had hopes that a Liberal-led government would take steps toward reconciliation, or better yet, steps to dismantle the deeply rooted colonialism that drives many social inequities in Canada.

The federal government should be reallocating its funds to programs that provide sustainable nutrition in northern communities. According to a 2019 CBC article, many northerners will go to great lengths to curb the heavy retail costs of food and water. Even with the NNC subsidies, food is too expensive for people to afford. According to Statistics Canada, since the program was established, food insecurity in northern communities has grown.

Unfortunately, it seems the NNC program does not view food as a human right.

It appears that the only value the program places on food is monetarily measured. In places of extreme poverty and malnourishment, making food slightly less expensive but still not affordable to community members is unethical. Policy and programs developed to help food insecurity must first recognize food as a human right.

Over time, federal policies that favour industry have also led to significant environmental destruction. For example, some rivers and lakes have become unsafe for fishing in many of these communities due to high concentrations of methylmercury caused by hydroelectric dams.

There is a lot of work that needs to be done by government officials in order to properly support communities while improving food security, living conditions and the dignity of Inuit people.

In place of the NNC, funding should be reallocated to conserving the knowledge and practice of traditional diets. Further, more focus should be placed on environmental protection.

The NNC is a colonial system that encourages Eurocentric lifestyles and simultaneously hampers Inuit food sovereignty.

Canadians must pressure the federal government to end financial support of the NNC and allocate funding to policies that work to reconcile their relationship with Inuit populations.

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Nutrition North Canada riddled with problems - The Manitoban

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Nov 22nd, 2020 | Filed under Diet Effectively

Permanent and semipermanent hair dye can be a quick and simple way to switch up your look. But there are times when you dye your hair and arent crazy about the results.

The latest trend in reversing the effect of hair dye is to use powdered ascorbic acid otherwise known as vitamin C.

Vitamin C may work to lighten your hair post-dye, removing pigments that are a bit too dramatic for your liking.

But whether vitamin C can strip dye out hair completely is a little more complicated. Lets cover what vitamin C does to your hair and whether its worth trying this at-home dye job fix.

Ascorbic acid, a form of vitamin C, is used in some over-the-counter products that claim to lighten or bleach your hair without damaging it.

For years, people have used lemon juice, which is rich in vitamin C, as a natural hair lightener that activates when it is warmed by heat or the sun. Its this line of thinking that leads some people to conclude that vitamin C can work to erase or remove hair color that you dont like.

The truth is that vitamin C cant turn back time to before you dyed your hair. Hair color works by breaking open the hair follicle and adding pigment to your natural colors (dyeing) or by stripping the natural color out (lightening and bleaching).

Once the color of your hair has been modified, theres no replacing or restoring the natural pigment.

What vitamin C can sometimes do is make hair a shade or two less dark after youve dyed it darker than your natural color. This is due to its antipigmentary properties.

Of course, every hair type is different, and theres no guarantee that your hair will respond the way you hope when you use this method.

Theres a chance your hair could cooperate with a vitamin C treatment and look similar to how it looked before, especially if the dye you used was semipermanent.

But hair thats been damaged from dye, heat, or bleach or hair thats textured or naturally curly may not react well to a vitamin C infusion.

Additionally, theres no peer-reviewed research that indicates vitamin C is a good solution to a dye job gone awry.

You can try to remove hair dye using vitamin C by creating an ascorbic acid hair mask. This type of hair mask may also come in handy when chlorine or salt water has affected your hair color.

Keep in mind that your results may vary. Youll need:

Vitamin C occurs naturally in your skin. Thats why using vitamin C as a topical home remedy for removing hair dye is safe for most people. There are some potential side effects that you should be aware of before you try it. These include:

There are other ways that you can try to remove hair dye after coloring. Because of variables like your hair type, hair damage you may have, and what kind of dye you used, its hard to predict which of these methods, if any, would be effective.

There are color-correcting products, such as shampoos, toners, and hair masks, that are sold specifically to remove or lighten colors you have added to your hair.

You should shop with your hair type in mind. Products that strip or bleach your hair may cause more damage in the long run.

White vinegar can bond to hair pigment and rinse out some types of semipermanent dye.

Baking soda has a high pH and may be able to penetrate your hair follicle to remove some pigments.

There isnt any clinical research to support using vitamin C for removing hair color. But since vitamin C is already occurring in your body naturally, its safe for most people to try this home remedy.

Keep in mind that results may vary, and the only sure way to switch up your hair color is to enlist the help of a professional cosmetologist.

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Does Vitamin C Remove Hair Dye? What to Know and How to Try It - Healthline

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Nov 22nd, 2020 | Filed under Diet Effectively
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