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There's a lot to consider before trying intermittent fasting if you have diabetes.
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Enthusiasm and skepticism about the benefits of intermittent fasting is nothing new. Whether the eating pattern works well for people with diabetes is also an ongoing debate.
Below, experts weigh in on the pros and cons of intermittent fasting (IF) for type 2 diabetes and offer tips on how to do IF safely.
First, What Is Intermittent Fasting?
Before we dive into the pros and cons of IF for diabetes, it's worth defining the dietary pattern.
"Intermittent fasting is an umbrella term for several [dietary] approaches that include fasting," says Amy Rothberg, MD, a clinical professor of internal medicine in the Division of Metabolism, Endocrinology and Diabetes (MEND) and director of the MEND Weight Management Clinic at Michigan Medicine.
Each approach is a little different:
Pros of Intermittent Fasting for Type 2 Diabetes
There's a long list of purported health benefits of IF, from improved cellular repair to increased antioxidant defenses, per December 2019 research in The New England Journal of Medicine.
And that's not all. "Studies in rodents report that time-restricted feeding reduces body weight, improves glycemic control, lowers insulin levels, reduces blood pressure, prevents hyperlipidemia, decreases hepatic fat, improves inflammatory markers, slows tumor growth and increases lifespan, even when [caloric] intake is matched to a control group," Dr. Rothberg says.
Exactly how IF affects health outcomes in people, though and particularly those diagnosed with type 2 diabetes is slightly less clear. Here are some potential advantages:
1. It Might Support Weight Management
According to the American Diabetes Association, moderate loss of about 5 percent of total body weight in people with a high BMI is linked to improvements in metabolic risk factors. For people with diabetes looking to shed weight, intermittent fasting can seem like a solid means of achieving this goal.
But whether IF is any better at producing weight loss than simply restricting calories remains unclear. That is, IF and caloric-restriction interventions resulted in similar weight loss outcomes when matched calorie for calorie, per a September 2022 systematic review in the Journal of the Academy of Nutrition and Dietetics.
"When the two eating patterns have been compared, intermittent fasting is no more effective than a moderate calorie restriction for weight management," says Molly Chanzis, RD, CDCES, a registered dietitian, certified diabetes care educator and specialist at Culina Health. "Different methods will work better for different people, so it's important to keep in mind which eating pattern, if either, is best for your lifestyle."
2. It May Improve Insulin Sensitivity
Perform a quick search online and you'll find evidence that IF improves insulin sensitivity, or how responsive our cells are to the blood sugar-lowering hormone insulin.
Research suggests time-restricted feeding may improve both insulin sensitivity and pancreatic beta cell function in men with prediabetes, even without weight loss, per a small June 2018 study in Cell Metabolism. Like most of the research on this topic, though, this study was of short duration.
(Here at LIVESTRONG.com, we try to avoid language that implies a sex or gender binary. Here, though, we've included the term "men" because that is the language used by the study authors.)
A February 2021 review in Clinical Diabetes and Endocrinology also highlighted findings that intermittent fasting regimens resulted in significantly greater reductions in biomarkers like fasting insulin and HOMA-IR (a measure of insulin resistance) when compared to caloric restriction, though the study was not conducted in people diagnosed with diabetes.
So, while IF seems to improve insulin sensitivity, it's just one of many interventions that may benefit people with diabetes.
"At this stage, given the small studies of relatively short duration, time-restricted feeding should not be the only approach to improving insulin sensitivity," Dr. Rothberg says. "Time-restricted feeding can be implemented in those with insulin resistance as part of a more comprehensive plan of reducing overall calories [if needed], getting enough physical activity and sleep, and managing other risk factors."
Cons of Intermittent Fasting for Type 2 Diabetes
Intermittent fasting is not risk-free and its potential drawbacks can be even more serious for people with diabetes.
1. It May Lead to Hypoglycemia and Require Medication Modifications
"Fasting can lead to low blood sugar in some cases because it means an extended period of time with no fuel coming into our bloodstream," Chanzis says.
Diabetes medications like insulin and sulfonylureas work by lowering blood sugar levels. If intermittent fasting is done along with these meds, it's possible that blood sugar levels will drop too low, resulting in hypoglycemia.
"Alternate-day fasting may complicate insulin regimens for those taking insulin, as they would need a lot less [insulin] on the days they fast and may need more [insulin] on the days they consume food," Dr. Rothberg says.
"It is easier to adjust insulin for people on an insulin pump, where basal settings can be adjusted hourly," says Nina Sundaram, MD, a board-certified endocrinologist and the founder of Aura Endocrinology. "For patients [who are intermittent fasting and] taking daily basal injections, I would closely monitor for hypoglycemia and the need to decrease the basal insulin dose."
If you're managing your diabetes with medication, be sure to speak to your physician before starting an IF regimen, as your meds may need to be adjusted to prevent dangerous dips in blood sugar during fasting periods.
2. It Could Also Cause Hyperglycemia
Picture this: You've gone way too long without a meal and all you want is quick fuel. Pizza. Bagels. A big bowl of pasta. We've all been there. A need for simple carbs is the body's natural response to being in a low-blood-sugar state, which we now know can follow a prolonged period of fasting or undereating.
"Going too long without eating can understandably make us really hungry," Chanzis says. "If we're absolutely starving when we break the fast, we're probably going to be more likely to reach for very energy-dense foods like sugar and refined carbs."
The problem? Simple carbs tend to send blood sugar levels sky-high and rapid spikes in glucose can lead to complications over time in people with diabetes.
If you find yourself carb-loading after fasting periods, this meal pattern may not help you stabilize your blood sugars after all.
3. It Could Hurt Your Hydration Status
People taking a certain class of medications called sodium glucose co-transporters for diabetes management "can get into trouble with dehydration rather quickly, as these drugs can deplete the body of salt and water," Dr. Rothberg says.
Though rare, these meds coupled with fewer opportunities to eat hydrating foods like fruits and vegetables could potentially increase the risk of dehydration in people with diabetes.
This possible risk is more likely on an alternate-day fasting plan that severely limits, or completely bans, food a few days per week compared to a time-restricted feeding approach.
4. It May Lead to Nutrient Deficiencies Over Time
"Long-term intermittent fasting can contribute to risk of malnutrition and nutrient deficiencies because when you shorten the period of time in the day in which you allow yourself to eat, you may be limiting the amount of nutrients you're getting," says Diana Mesa, RD, CDCES, a registered dietitian, certified diabetes care and education specialist and the founder of En La Mesa Nutrition.
Of course, "This can also happen with long-term calorie restriction," Mesa clarifies.
If you're starting an intermittent fasting program, work with a registered dietitian to ensure you're still getting all the vitamins and minerals you need.
5. Its Not Sustainable for Everyone
Spoiler alert: Intermittent fasting plans aren't exactly easy to follow. Take the Cell Metabolism study that reported improved insulin sensitivity in people trying time-restricted feeding, for example. The trial imposed a six-hour eating window, with study participants finishing dinner by 3 p.m. daily. While we're all for an early bird special, there's no denying that most people aren't down for a dinner reservation at 2:30 in the afternoon.
Before hopping on the IF train, consider whether the eating pattern is even feasible for you and your lifestyle. There's little benefit in following a meal plan that will only stick for a few weeks.
Any diet that restricts energy intake or enforces food rules is not recommended for people struggling with eating disorders or disordered eating patterns. Do not try intermittent fasting if you struggle with your relationship to food.
How to Do IF Safely When You Have Diabetes
1. Pick the Right Approach
The safety of IF with type 2 diabetes depends partly on your chosen approach.
"As opposed to alternate-day fasting, time-restricted feeding is relatively safe," Dr. Rothberg says. "I don't perceive much of a problem from reducing intake from 12 hours to eight hours per day."
That said, "The longer the fasting window, the more considerations there are, so try to find the window that you're able to sustain without erratic blood sugar swings, cravings or energy crashes," Chanzis says. "A shorter fasting window may be more realistic for many people."
If you're prone to all-day eating and late-night snacking, start with a moderate 12-hour fast, eating breakfast around 8 a.m. and finishing dinner by 8 p.m. Closing down the kitchen a few hours before bed is helpful not only for blood sugar stability, but also improved sleep quality and digestion.
From there, you may experiment with shorter daily eating windows. Just be sure to do so with supervision from your health care provider.
"It's important to talk with one's doctor first and create a plan together that is sustainable," Dr. Rothberg says, particularly for people taking diabetes medications.
Read more from the original source:
Intermittent Fasting and Diabetes: Pros, Cons and Tips for Success ... - Livestrong
Losing weight can be a struggle, especially when balancing a busy schedule. While regular exercise and a healthy diet are the cornerstones of any weight loss plan, sometimes you need a little extra help to reach your goals. Thats where fat burners come in supplements that can help boost your metabolism, reduce your appetite, and increase energy levels.
Caffeine is the most common ingredient found in fat burners. Its a stimulant that can boost metabolism, suppresses appetite, and increase energy expenditure. Still, with so many products on the market, choosing the right one for you can be overwhelming. Weve done the hard work of scouring the market to bring you the best fat burner of 2023.
So what are you waiting for? Discover the one that will help you transform into a Spartan. Yes, those ancient chiseled warriors, you heard me right.
#1. : Overall Best Fat Burner On The Market
PhenQ is an acclaimed brand in the fat loss industry, offPhenqering a modern and pioneering approach to assist individuals in achieving their weight loss objectives. It aims to regulate cravings and reduce calorie intake, resulting in successful and consistent weight loss.
The brand is recognized for its exceptional and scientifically-proven ingredients, which are meticulously chosen to ensure individuals achieve their weight loss goals safely and efficiently.
PhenQ is the brainchild of Wolfson Berg Limited, a distinguished company that boasts over three decades of expertise in the health and wellness domain. The company is headquartered in Cyprus, catering to customers worldwide. Wolfson Berg Limited is renowned for its unrelenting focus on safety and excellence, and its products are manufactured in GMP-approved facilities in the US and UK.
With such an unwavering commitment to quality, its no surprise that PhenQ is considered one of the best fat burners available in the market.
How does it work?PhenQ is a natural fat burner that uses a blend of caffeine, capsicum, and nopal to boost metabolism, increase fat burning, and reduce appetite. It helps keep you fuller for longer and prevents unhealthy snacking. Its safe and effective natural ingredients are scientifically backed, making it a popular choice for those looking to lose weight and improve their health.
Ingredients found in Phenq
For a more comprehensive understanding, please refer to the PhenQ Review article.
Recommended Dosage:
2 Pills a day.
Pros:
Cons:
#2. Lean Bean: Fastest Working Fat Burner For Women
Leanbean is a premium fat burner supplement specifically designed for women. It contains natural ingredients that promote fat burning, reduce cravings, and increase energy levels. The supplement is free from artificial preservatives, synthetic fillers, and GMOs. It is also vegan-friendly and gluten-free.
What sets Leanbean apart is its focus on the needs of women. The formula was developed to address the unique challenges that women face when it comes to weight loss, such as hormonal imbalances and a slower metabolism. Leanbean is manufactured in FDA-approved facilities in the USA and UK, and it has received positive reviews from many satisfied customers.
Overall, Leanbean is a high-quality and effective supplement that can support women in their weight loss journey naturally and safely.
How does it work?Leanbean uses natural ingredients to increase metabolism, reduce appetite, and boost energy levels. It promotes thermogenesis, the process of burning fat to generate heat, reduces cravings, and promotes satiety. Finally, Leanbean improves insulin sensitivity, making it easier for the body to process carbohydrates efficiently.
Ingredients:
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#3. Instant Knockout: Best Thermogenic Fat Burner For Men & Women
Instant Knockout is a popular fat burner supplement designed for athletes and fitness enthusiasts looking to shred fat and build lean muscle. The product was initially developed for professional MMA fighters and boxers to help them cut weight before a match.
Instant Knockouts formula includes ten natural ingredients: green tea extract, cayenne pepper seeds, and glucomannan. These ingredients work together to promote fat loss and support healthy weight management. The supplement also contains caffeine to provide a natural energy boost, allowing you to stay focused and motivated during your workouts.
Instant Knockout is manufactured by Roar Ambition, a UK-based supplement company known for producing high-quality, natural supplements. The product is suitable for both men and women.
Overall, Instant Knockout is an effective and the best fat burner supplement that can help you achieve your weight loss goals and get in the best shape of your life.
How does it work?Instant Knockout works by increasing metabolic rate, promoting fat oxidation, and suppressing appetite. The natural ingredients in the formula work together to help your body burn more calories and fat, allowing you to achieve your weight loss goals more efficiently.
Recommended Dosage
*) 4 Capsules a day
Ingredients:
Pros:
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You can also give a read to the article: Best Fat Burner For Men
#4. Trim Tone: Natural Fat Burning Supplement That Helps Lose Belly Fat
Trim Tone is a dietary supplement brand that offers a range of fat burners designed to help individuals achieve their weight loss goals. Their products are formulated with natural ingredients such as green tea extract, caffeine, and garcinia cambogia, which are known for their fat-burning and metabolism-boosting properties.
Trim Tones fat burners are designed to help individuals reduce their body fat percentage, increase energy levels, and suppress appetite. The brand offers a variety of products that cater to different needs, including thermogenic fat burners, stimulant-free fat burners, and appetite suppressants.
Trim Tones products are manufactured in FDA-approved facilities and undergo rigorous quality control processes to ensure safety and efficacy. The brand also offers a 30-day money-back guarantee, allowing customers to try their products risk-free.
Overall, Trim Tone is a reputable brand that offers effective and natural weight loss supplements to support individuals in achieving their fitness goals.
How does it work:Trimtone fat burner boosts metabolism and increases thermogenesis to burn more calories throughout the day. Its natural ingredients, such as green tea, caffeine, and grains of paradise, suppress appetite and reduce cravings, helping to promote fat loss and improve body composition.
Recommended Dosage:
*) 1 Pill a day
Ingredients:
Pros :
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#5. Prime Shred: Best For Appetite Suppression & Lean Muscle
PrimeShred is a high-quality fat burner supplement designed to help individuals achieve their weight loss goals. The product contains a powerful blend of natural ingredients that work together to boost metabolism, increase energy levels, and enhance fat burning.
PrimeShred is manufactured in a GMP-certified facility in the USA, ensuring that the product is of the highest quality and potency. The supplement is vegan-friendly and free from artificial colors, preservatives, and sweeteners.
Users may experience increased energy, focus, and thermogenesis, leading to improved fat-burning and weight-loss results over time.
Overall, PrimeShred is a safe and effective fat burner supplement that can help users achieve their weight loss goals when combined with a healthy diet and exercise routine.
How does it work?PrimeShred works by utilizing a combination of scientifically proven ingredients that work together to help you burn fat and achieve a leaner physique. These ingredients help to increase thermogenesis, boost metabolism, and improve energy levels, allowing you to train harder and longer. They also help to suppress appetite and reduce cravings, making it easier to stick to a healthy diet. Ultimately, PrimeShred is designed to support your weight loss journey by helping you burn fat, maintain muscle mass, and achieve your desired body composition.
Recommended Dosage:
*) 3 Capsules a day.
Ingredients:
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#6. Crazybulk: Best Fat Burner For Bodybuilding
Crazybulk is a leading health and fitness industry brand specializing in legal steroid alternatives that offer similar benefits to anabolic steroids without harmful side effects. One of their popular products is Clenbutrol, a natural fat burner and pre-workout supplement that helps you achieve a lean, ripped physique.
Clenbutrol is formulated with natural ingredients that work together to boost your metabolism, increase thermogenesis, and suppress your appetite.
This powerful combination helps burn fat faster while preserving lean muscle mass, making it the ideal supplement for bodybuilders and athletes.
Crazybulk prides itself on its commitment to quality and safety, and all of its products are manufactured in FDA-approved facilities using the highest quality ingredients.
If you want to achieve your fitness goals faster and without the harmful side effects of anabolic steroids, Clenbutrol from Crazybulk may be the perfect supplement.
How does it work?Clenbutrol by CrazyBulk increases the bodys internal temperature, which raises the metabolism and burns more calories. This helps in burning fat and achieving a leaner physique. Additionally, Clenbutrol improves oxygen circulation, enabling users to perform longer and harder workouts. Its thermogenic and performance-enhancing properties make it an effective supplement for bodybuilders and fitness enthusiasts looking to boost their weight loss goals.
Recommended Dosage:
*) 3 Capsules a day
Ingredients:
Pros:
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#7. Powher Cut: Best To Achieve Your Weight Loss Goals
Powher Cut is a female-focused fat burner designed to help women achieve their fitness goals by improving energy, reducing appetite, and accelerating fat loss. The product is manufactured by Ultimate Life Ltd, a UK-based health supplement company.
The product is formulated to help women burn fat, reduce cravings, and feel more confident and in control of their bodies.
What sets Powher Cut apart is its unique formula designed specifically for women, as well as its commitment to transparency and high-quality ingredients. The product is free from harmful additives and uses only clinically tested high-quality ingredients.
Powher Cut is an ideal choice for women who want to lose weight in a healthy and sustainable way while feeling energized and confident. The product also comes with a comprehensive workout guide and nutritional advice to help women achieve their fitness goals.
How does it work?Powher Cut works by using a powerful blend of natural ingredients that boost your metabolism, increase energy levels and reduce appetite. This helps you burn fat faster, feel more energized, and stay focused on your weight loss goals. With Powher Cut, you can finally achieve the lean, toned body youve always wanted.
Recommended Dosage:
*) 6 Capsules per day.
Ingredients:
Pros :
Cons :
Fat-burning supplements are a popular choice for those looking to lose weight and shed excess body fat. However, the science behind these supplements can be mysterious and confusing. Here, we will unlock the mystery behind fat-burning supplements and explain how they can help you reach your weight loss goals.
Metabolism Boosting: Fat-burning supplements often contain natural ingredients such as caffeine and green tea extract, which help boost metabolism and increase energy expenditure.
Appetite Suppression: Ingredients like glucomannan, a soluble fiber, can create a feeling of fullness and prevent overeating. This can lead to a decrease in overall calorie intake and aid in weight loss.
Thermogenesis: Some supplements contain ingredients like cayenne pepper or green coffee extract, which can trigger thermogenesis in the body. This process increases the bodys core temperature and stimulates the burning of calories and fat.
Increased Energy: Many fat-burning supplements contain natural stimulants like caffeine, which can increase energy levels and improve workout performance.
It is important to note that fat-burning supplements are not a magic solution for weight loss. They should be used with a healthy diet and regular exercise routine. Before starting any new supplement, it is important to consult with a healthcare professional to ensure its safety and effectiveness. With proper use, fat-burning supplements can be an effective tool in achieving weight loss goals.
Weight loss and fat loss are two terms that are often used interchangeably, but they actually refer to different things.
Weight loss refers to a reduction in overall body weight, which cavariousto a variety of factors, including loss of fat, muscle, or water weight. For example, if someone goes on a calorie-restricted diet and loses weight, they may be losing a combination of fat, muscle, and water weight.
Fat loss, on the other hand, specifically refers to a reduction in body fat percentage. This means that the body is losing fat while maintaining or even increasing muscle mass. This type of weight loss is typically achieved through a combination of a healthy diet and regular exercise and can lead to improvements in body composition and overall health.
While weight loss may provide some health benefits, such as reducing the risk of obesity-related health conditions like diabetes and heart disease, it is important to focus on fat loss to achieve long-term health and wellness goals. Additionally, losing muscle mass along with fat can actually be detrimental to overall health and metabolism, which is why its important to focus on maintaining muscle mass while losing body fat.
Once upon a time, there was a world full of people who were searching for a way to lose weight quickly and easily. They had tried diets, exercise, and all sorts of other methods, but nothing seemed to work as well as they wanted. Thats when they turned to fat burners, supplements designed to help speed up the process of burning fat and losing weight. Now lets take a look at the common ingredients found in fat burners.
Choosing the best fat burner for you can be a difficult task, as there are many options available in the market. Here are some factors to consider when selecting a fat burner:
If youve decided to incorporate a fat burner into your weight loss journey, congratulations on taking the first step toward your goals. Its important to remember that fat burners are not magic pills and should be used safely and responsibly. Here are some tips on how to use a fat burner safely:
When used correctly, the best fat burners can provide a number of advantages for those looking to shed excess weight. Lets explore in detail
Though we can not guarantee targeted fat loss through the use of fat burners in this list because targeted weight loss is not backed by science and data.
Fat burners can be a helpful tool for those looking to lose weight and improve their overall health. But there are certain groups of people who should avoid taking fat burners altogether.
Lets learn about it in detail:
Individuals undergoing medical procedures: Fat burners can interfere with medical procedures, such as surgery or diagnostic tests, and should be avoided for a period of time before and after such procedures.
People with a history of allergies: Fat burners can contain ingredients that may trigger allergic reactions in some individuals. Its important to carefully review the ingredient list before taking any new supplement.
Go here to read the rest:
7 Best Fat Burners: Top Fat Burning Pills & Supplements of 2023 - The Times of Israel
The friendly looking feline weighed in at a whopping 40.3 pounds (18.3 kilograms) when he was picked up by Virginia's Richmond Animal Care and Control (RACC).
They believed he was 'the largest cat anyone has ever seen' and they wouldn't be wrong.
According to WebMD for pets, most domestic cats should weigh about 10 pounds, or 4.5 kilograms, though size can vary depending on breed and frame of the animal.
So Patches is well above average.
Kay Ford adopted the cat from the RACC and has decided to put the four-year-old on a diet to try and get the animal back in to a healthy range.
This was her pitch to adopt Patches (via The Telegraph): I am very flexible, retired, home a lot, and Im willing to dedicate the time and resources to help Patches achieve the goal that you all set.
Patches actually could be a wonderful inspiration for me.
"Perhaps we can do the weight-loss journey together.
Im not unhealthily overweight, but I gained 20 pounds over the pandemic that I would love to shed.
After just a few weeks, Patches has already shed two pounds, so it looks like the new lifestyle is doing him well.
RACC director Christie Chipps Peters revealed Patches and his gigantic belly came to the shelter at his current size.
"We dont know how he got so big," she said.
Chipps Peters added: "The new owner is lovely and has a plan in place to help him lose weight slowly and safely."
While chonky animals with bountiful booties might be adorable, Patches' massive weight puts his health at serious risk.
In fact, Guinness World Records actually discontinued the category of 'heaviest cat' in 1998 to deter people from over-feeding their pets just to appear in their annual records book.
The last cat listed by Guinness as the heaviest was Himmy, who came in at a massive 46 pounds, or 21.3 kilograms.
Rest in peace, you giant, giant boy.
See the original post here:
The largest cat anyone has ever seen is finally being put on a diet - LADbible
If you've had a break from training and want to see where your fitness levels are, or if you've been grafting hard and want a better measure of your progress than how long you can pound along on the treadmill, we have a fitness test for you.
The essential body movements exam will pit you against eight basic tests of fitness, including an 'old man test' for balance and a good old fashioned beep test to gauge cardiovascular capacity.
According to the test's designers, Hudson and Brandon White, aka the Buff Dudes, this is a test that anyone should be capable of passing. 'These are things everyone, no matter the age, whether youre 5 or 95, you should be able to accomplish.' said Hudson White.
'They're not easy, as you can tell we're sweating, we're out of breath, but they're a lot of fun and we highly encourage everyone to get out there and do these movements, learn them, perfect them,' Brandon White added.
@buffdudes//YouTube
Set a timer, put on your socks and shoes while balancing.
The Buff Dudes recommend: 'Balancing on one foot, put on your sock and shoe and tie it without your foot touching the floor. Repeat the process for the other side.
@buffdudes//YouTube
See how far you can go completing the bear crawl with a water bottle on your back.
The Buff Dudes recommend: 'Bear crawl 20 yards (60 feet) while balancing a shaker bottle on your back. Fill it 90% with water to create imbalance. If the shaker bottle falls off, you're done. Keep your knees off the floor and your back straight.'
@buffdudes//YouTube
Set a timer, hold onto a pull up bar for as long as you can.
The Buff Dudes recommend: 'This is an endurance [test] not just strength'
@buffdudes//YouTube
If it is possible for you to jump, choose a platform to jump onto safely that is suitable for your fitness levels. If it is not possible for you to jump do not complete this part of the test.
The Buff Dudes recommend: 'Get a nice little squat; you don't want a deep squat. Use your arms to get that momentum, and swing them up so you can jump nice and high.'
@buffdudes//YouTube
Complete the trap bar deadlift safely and correctly to see how heavy you can lift.
The Buff Dudes recommend: 'Never start too heavy, just get the form, which is always more important. Brace yourself, have everything really tight and stable. Explode up'
@buffdudes//YouTube
Complete a fireman's carry with your partner for as long and far as possible. If you don't have a partner, you can complete this test as an atlas stone shoulder carry.
The Buff Dudes recommend: 'Another basic movement we recommend everyone should be able to do is a carry. It's essential for many other things, just like the other tests we've been performing today.'
@buffdudes//YouTube
With a timer, complete the beep test to gauge your cardiovascular fitness.
The Buff Dudes recommend: 'Running is another essential body movement everyone (barring injuries or a disability) should be able to do. Run 20 yards one way, run 20 yards the next, we're basically going to do it until we can't anymore. Every single time we hear a beep, we're going to keep running. It starts at eight seconds and it gets shorter and shorter.'
@buffdudes//YouTube
Complete 50 bodyweight squats.
The Buff Dudes recommend: 'Learning how to squat is going to be extremely important for your daily activities and your health. Get yourself in a comfortable position, toes pointing slightly outwards. Push your hips back, squat down with a flat back. Keep that nice flat back even if you have to do a shorter rage of motion.'
Kate is a fitness writer for Mens Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Mens Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isnt lifting weights in her garden, she can be found walking her rescue dog.
Read more:
These Eight Simple Tests Provide a True Gauge of Your Fitness Level - Men's Health UK
Adopting a vegan diet becomes easier each year as food producers catch up to meet growing demand for plant-based products. Veganism is rising in the United States. In the U.S. today, 6% of consumers say they are vegans. This a six-fold (500%) increase from the just 1% of consumers who said they were vegans in 2014.
Veganism to Fight Climate Change and Food Waste
In the age of environmental and climate-change struggles, dietary modifications are becoming an increasingly important solution. According to Climate Change 2022: Mitigation of Climate Change, a report from the United Nations Intergovernmental Panel on Climate Change, shifting from eating meat to eating a plant-based diet is a great way to save the planet and fight climate change. Compared to current dietary patterns in most industrialized countries, studies show that switching to plant-based diets rich in pulses, nuts, fruits, and vegetables could reduce greenhouse gas emissions dramatically.
Then theres soil degradation, which changes what we can grow and how nutritious our food is. Agribusiness and food processes can be made climate-resilient in several ways. Improving soil quality is one intervention. Carbon can be stored in healthy soil, reducing emissions. It also increases crop productivity and resilience to droughts and floods. Another example is choosing crop varieties with high nutrition and resilience to extreme weather and climate. In addition to varying what we eat, diversification could replace nutrient-poor staples.
Finally, we can reduce hunger and conserve water and energy by cutting food loss and waste. Food waste currently accounts for 17% of all food produced worldwide.
How Diet Influences Farming
Most peoples diets dictate how farmers, ranchers, and food producers grow, change, and adapt their products. With integrated farming, farmers can produce food, energy, fiber, timber, and non-timber forest products, which grow in cycles or in tandem.
Brazilian researchers have been studying how integrated farming systems can make farms more resilient on all fronts, including by improving the local microclimate by reducing local temperatures; increasing precipitation; increasing water availability; reducing the impact of extreme weather events on crops, livestock, and other products; reducing soil erosion; improving productivity; and providing additional socioeconomic benefits by increasing the number of products farmers can produce for subsistence or to sell.
How Plant-Based Diets Influence the Market
Beyond Meat and other plant-based burgers represent rapid change in the fast food industry. Fast food chains offer everything from Impossible Whoppers to McPlants as plant-based products increase in popularity. Grocery stores are also constantly looking for more plant-based products to offer shoppers due to high demand.
Its not just vegetarians and vegans trying plant-based meat substitutes, either. Meat-eaters are, too. Even if youre not fully sold on going vegan, you can opt for Meatless Mondays to simply cut back on animal products to support the environment and improve your health.
Some consumers are also choosing plant-based foods as these products begin to rival the taste and cost of meat. A survey by Piplsay surveyed 30,700 people and found that 54% of fast food customers whod heard about plant-based meat substitutes had eaten them, and 72% of those respondents were meat eaters.
Dietary Guidelines for Vegetarians and Vegans for Long-Term Health
Even as the plant-based diet skyrockets, there are inevitable, long-term challenge to balancing the nutrients you need when remaining on a vegetarian or vegan diet. Concerns include deficiencies in vitamin B12, protein, and iron, nutrients people have long relied on animal-based products to supply. B12 is a necessary supplement to vegan and vegetarian diets because very low B12 intake can cause anemia and damage the nervous system. B12 is also critical for maintaining cardiovascular and prenatal health.
While these nutrients are important to human health, it is not necessary to obtain these nutrients from animals. For instance, microorganisms provide vitamin B12, whether its in supplements or fortified foods. The only reliable vegan sources of B12 are foods fortified with B12 (including some nut, soy, hemp, oat milk, and soy products, and breakfast cereals) and B12 supplements.
To maintain a long-term vegan or vegetarian diet, there are a few things to keep in mind.
Supplementation Is Key for Energy and Longevity
As we have discussed, soil degradation is a problem, and many of the fruits and veggies of decades past carried more nutritional value than they do now. It would serve you well to take a multivitamin that includes a comprehensive array of vitamins, including vitamin D, B12or, better yet, a B complex vitaminmagnesium, iodine, and more.
As well as taking the correct amount of vitamins, especially B12, vegans and vegetarians need to follow these tips from the Mayo Clinic:
Consider an appointment with a registered dietician.
It can be difficult to transition from a meat-based to a vegetarian or vegan diet. Talk to a registered dietician if you have questions about nutrition or health.
Eat foods high in protein.
Eggs and dairy products such as yogurt and cottage cheese are fantastic vegetarian protein sources. Plant-based proteins can be found in legumes (beans, lentils, peas), seeds, and nuts. Discover meatless meals packed with protein. You should talk to your doctor about which protein sources are best for you if you have health conditions such as breast cancer or kidney disease.
Limit your carbohydrate intake.
It is possible to gain weight, experience blood sugar swings, and suffer from other health problems if you consume too many refined carbs. Make your meals healthier by choosing whole grains such as quinoa, brown rice, and oatmeal.
Get the calcium you need.
A persons calcium requirement is determined by age, gender, and genetics, especially in conditions like osteoporosis. Calcium is abundant in dairy products. Calcium can be found in veggies such as broccoli, kale, or chard if youre vegan. Calcium supplements containing vitamin D can also help you absorb calcium.
Choose foods fortified with vitamin D.
Vegans can choose foods fortified with vitamin D, including orange juice, cereal, and plant-based milks. Additionally, you can get vitamin D by safely exposing yourself to the sun.
Avoid foods high in sodium, sugar, and fat.
Plant-based meat substitutes can contain a lot of salt and be highly processed. Make sure you read the nutrition labels and look at the sodium, saturated fat, and added-sugar content. Its good for people with high blood pressure to keep sodium intake under 2,300 mg/day. Added sugar should not be consumed at more than nine teaspoons (36 g) per day for men and six teaspoons (25 g) per day for women, according to the American Heart Association. AHA recommends you eat only 5% saturated fat a day.
If you follow these tips over the course of your lifetime, then you will be able to maintain a healthy vegetarian or vegan diet. Youll be doing your body and the planet a favor.
About the Author
Robert Jennison has over 10 years of experience in the health and wellness space and is the founder of ActiveCare Nutrition. His involvement includes everything from product development and branding to digital strategy and quality assurance. ActiveCare Nutrition is an all-in-one, multifunctional supplement brand focusing on balanced health and nutrition, organically sourced ingredients, and functionality.
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Vegan diet: How to get the nutrients you need - Nutritional Outlook
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Local veterinarian pens book about pet food and the best nutrition ... - KITV Honolulu
An upper tribunal judge has held that over-eating can be grounds for scoring PIP points, if the problem is linked to a physical or mental health condition. Benefits and Work has been advising readers to claim points for this issue since PIP was introduced, but we will now be updating our PIP guide to include brief details and a link to the decision.
The case was brought by a former soldier who has anxiety, depression and post-traumatic stress.
In his evidence he explained that due to an incident while on active service abroad, he was unable to eat for two days. He now has difficulty in knowing when to stop eating. When he left the army, he was 15 stone and now he is 22 stone.
He relies on his wife to control his diet and eating habits. His wife monitors his food intake, making him packed lunches to ensure he is not overindulging whilst at work, and preventing him from taking cash so that he cannot buy junk food.
The judge held that, depending on the circumstances, it might be correct to award 4 points for descriptor 2) d. Needs prompting to be able to take nutrition.
Although the claimant was able to take nutrition, because he took too much it might be the case that he did not take nutrition as often as reasonably required. Instead, he took it too frequently.
Alternatively, it might be found that he could not carry out the activity of taking nutrition to an acceptable standard if it was being performed repeatedly and to excess and in a chaotic way, though the judge considered this would be a harder case to make.
In some instances it might be that the activity cannot be carried out safely if food is eaten so quickly or compulsively that choking or serious vomiting risks arise, although that was not a factor in this case.
The judge sent the case back to a first-tier tribunal to be reconsidered.
It is worth noting that the success rate for claims where the primary condition is obesity is 78%, well above the average of 52%.
You can download a full copy of UA-2021-001660-PIP.
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PIP points for over-eating - Benefits and Work
Louisiana has about two million alligators in the state, and Louisianas four million acres of swamps, lakes, and marshes make this the ideal habitat for alligators. Of course, residents of the Bayou State also enjoy the many lakes and rivers located here. But when it comes to sharing the water with alligators in Louisiana: is it safe to swim?
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Because of their size, alligators have adapted to be ambush predators. Their bumpy, dark gray skin makes for fantastic camouflage in the water, giving them the appearance of drifting logs. This way, alligators slowly creep up on their prey until they are close enough to snap.
Preferring little meals they can consume in one or two bites, alligators eat almost any kind of meat, be it birds, fish, small mammals, or even other reptiles. During the summer, an alligator may eat only once or twice a week.
As ectothermic reptiles, an alligators body temperature changes based on the outside environment. Thus, alligators need the sun to heat their bodies, and they use the water to cool down. When it is a humid, sunny day, alligators are as likely to be out enjoying it as much as swimmers are.
Alligators are most active when temperatures are between 82F to 92F. When temperatures drop below 70F, they stop feeding to conserve energy. And, when temperatures are below 55F, alligators become inactive and hide out in burrows theyve dug. Throughout the winter, alligators spend the majority of their time in their burrows.
The months of April through June are alligators mating seasons. After the females eggs are fertilized, a female alligator constructs a nest out of piled vegetation and mud and lays between 10-50 eggs. Once laid, the eggs are covered with mud and foliage from the nest for protection. Mid-August to September is when youll see alligator hatchlings.
Understanding when alligators in Louisiana are most active will also help you know if it is safe to swim. Knowing when mating and hatching months are will help you be more aware of alligator activity.
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The safest option, when it comes to swimming, is a public or private pool. The water has clear visibility, so you know exactly what youre jumping into. However, if you would like to enjoy a swimming hole, lake, or river in Louisiana, here are a couple of safety guidelines to follow:
If you are curious about some of the most popular swimming spots in Louisiana, you can read about the most liked lakes and rivers.
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Alligator attacks are rare. They naturally fear humans and dont view us as food. So most of the time, if humans are around, alligators retreat.
The only danger comes when humans start to feed alligators. This disrupts their natural diet and emboldens alligators to seek out humans for food hand-outs. And, if the human they are approaching does not have food, then the alligator may become aggressive. This happened to a young boy swimming in Lake Maurepas, to which the Livingston Parish Fire District #2 warned against feeding the alligators.
If you do go swimming in a lake or river, scout the area carefully for alligators. And, if you follow the above guidelines and avoid swimming at dusk or in an area with a lot of vegetation, you are likely to avoid any alligator run-ins.
In the rare event that an alligator comes after you, fight back with intensity! Alligators are smart about their energy use, and if they sense their prey is going to put up a big fight, they generally retreat. Alligators sensitive spots are the eyes, the top of the head, or along their jawline, especially the jaw joint.
If you are caught in an alligator bite, you can trigger the gag reflex by pushing sticks or other objects to the back of its throat. When it gags, you take the chance to get out of its grip. Also, get onto dry land as soon as possible. Alligators have less of an advantage there.
After you escape, go to a hospital immediately for treatment and antibiotics, as there are high amounts of bacteria in an alligators mouth.
If you follow the safety guidelines and pick popular swimming spots with large groups of people, you can enjoy outdoor swimming just as much as alligators do. You dont have to fear the water, and knowing the right spots to swim in Louisiana gives you the freedom to swim safely.
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Alligators in Louisiana: Is it Safe to Swim? - AZ Animals
Feel like this heatwave is going to be the end of you? Well, dont worry as we have some expert recommended tips for you regarding heatwave dos and donts to keep you cool and healthy this summer!
As the mercury rises and the sun blazes down, we all know what time it is its officially melting season! Yes, the time when your ice creams turn to soup, your face turns to a shiny tomato, and your shirt sticks to your back like a second skin. But dont worry, its not all bad news! With a few simple dos and donts, you can stay cool, comfortable and enjoy the summer season without turning into a puddle. So put on your sunglasses, and lets dive into some hot tips to beat the heatwave!
Heatwave can have a significant impact on our health, ranging from dehydration, heat cramps, and heat exhaustion to the more severe heatstroke. In extreme cases, side effects of heatwave can even be serious. The elderly, young children, and those with pre-existing health conditions are particularly vulnerable to the adverse effects of heatwaves. It is essential to take necessary precautions and keep yourself informed about the potential health risks during a heatwave.
Munmun Ganeriwal, a celebrity Nutritionist, suggests some dos and donts to keep in mind during a heatwave. By following these simple tips, you can protect yourself and your loved ones from the harmful effects of the sun and enjoy the summer safely!
Donts:
*When the outside temperature is high, it is best to avoid outdoor exercises. Exercising during peak sun hours, between 12 noon and 3 pm, can increase your chances of dehydration and heatstroke.
Do s:
* Opt for indoor exercises during these hours or shift your outdoor workout to an early morning or late evening schedule when the temperature is relatively cooler.* Additionally, practicing cooling pranayams like Sheetali can help regulate body temperature, reduce stress, and calm the mind.* Remember to take sips of water during your workouts and incorporate a longer cooling down period (10-15 mins) at the end of your exercise session to allow your body to acclimate to the temperature change gradually.
Donts:
*What you eat and drink during a heatwave can impact your bodys ability to regulate its temperature. Stale food can be breeding grounds for bacteria and cause food poisoning. Therefore, it is best to avoid eating stale food and opt for freshly cooked meals, says Ganeriwal.
On the other hand, heating foods like excess meat, black pepper, and heating millets like ragi, bajra, and foxtail can increase body heat and should be avoided.
Dos:
Drink plenty of water infused with vetiver roots (khus/vala), which is an excellent coolant for the body. Including more cooling foods in your diet like amla, fennel seeds, gond katira, and coriander seeds can also help regulate body temperature and keep you cool.
Donts:
Avoid dehydrating drinks like alcohol, tea, coffee and carbonated soft drinks as they can dehydrate your body, leading to a loss of fluids and minerals.
Dos:
In the scorching heat, it is essential to keep yourself hydrated. Drink water as often as possible, even if you are not thirsty, to ensure that your body stays hydrated. Carry water with you wherever you go to prevent dehydration and to maintain your bodys fluid levels.
During a heatwave, it is crucial to prioritize your health and well-being. Keep in mind these dos and donts and take necessary precautions to stay cool, hydrated, and healthy. Remember to listen to your body and take breaks when needed. Stay safe and enjoy the summer!
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Hot tips for heatwave: Dos and donts for staying cool this summer - Health shots
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So a doctor has diagnosed you with Celiac disease and told you to stop eating gluten.
Suddenly, it feels like your life as an adventurous Front Range diner has come to an end. But before you cancel Saturdays dinner reservation and discard your list of new restaurants to try, Dr. John Riopelle, a gastroenterologist based in Lone Tree, has some good news for you.
I often tell patients that it used to be really hard to find a restaurant to go to and know safely that you could eat the food, Riopelle says. But nowadays, nearly every place is aware of it, and they will mention what is gluten-free and what is not.
Riopelle has been a physician in his specialty for roughly 20 years, so hes seen the way societys understanding of gluten has evolved. Two decades ago, most people didnt know about it or how to keep it out of their diets, if necessary. Now, he points to the many people who dont have a diagnosed sensitivity who still cut out gluten as a sign that its entered the mainstream.
Dr. Ankush Kalra, who has practiced out of South Denver Gastroenterology for two years, seconds that notion. He estimates that, between those with Celiac disease, those with a gluten sensitivity, and those following the diet by choice, roughly 20 percent of diners might ask an eatery for gluten-free options.
If [a restaurant] wants to be able to accommodate diners and eaters who are frequenting the restaurant scene, and its able to offer gluten-free choices, thats a good thing for everyone, Kalra says.
Still, dining out is a little more complicated for those with a diagnosed medical condition. Should gluten accidentally land on a Celiac disease patients plate, that person can get sick: Riopelle lists stomach discomfort or pain, gas, nausea, vomiting, and diarrhea as common reactions to eating gluten.
None of those symptoms make for a fun night out. To help you or a loved one navigate, we consulted the experts and used their advice to put together these guidelines.
While many call it a gluten allergy, Celiac disease is actually an autoimmune disorder. That means that, when a person with Celiac disease eats gluten (a protein found in wheat, barley, and rye), their immune system interprets it as an intruder and attacks.
Villi, millimeter-long strands that line the small intestine to help absorb nutrients, get caught in the crossfire. The overly reactive immune system blunts the projections, preventing them from transferring vitamins and minerals into your body.
Thats why those with untreated Celiac disease tend to have iron, vitamin B12, vitamin D, and calcium deficiencies, among others. If a patient continues eating gluten long-term, their bone density may suffer. Children often struggle to put on weight.
Riopelle says several of his patients have reported brain fog before changing their diet. Mental health problems can arise as well, such as depression or anxiety. In extreme cases, folks may experience gallbladder disease, heart failure and liver failure, intestinal cancer, and other symptoms.
Thankfully, the treatment is simple: Stop eating gluten. If patients cut it out of their diet, the villi in their small intestine are able to recover and function properly again (barring other medical conditions). For the most part, early diagnosis and avoiding gluten is enough to dodge any long term health impacts.
Less simple, though, is figuring out how to navigate nutrition. While dont eat gluten seems straightforward, different patients have different sensitivity levels, says Riopelle. Some people could ruin their night if they eat French fries made in a fryer not reserved for gluten-free ingredients. Others dont need to be as careful.
A lot of patients who have minor symptoms will say, You know what? Its Friday night. Im going out with my friends. Im gonna have pasta, and if Im a little sick to my stomach the next day, thats the price I pay, Riopelle says.
Ultimately, individuals should work with their doctors, and perhaps a dietician, to identify their limits. Some trial and error is normal, Kalra says, and the occasional mistake usually isnt cause for concernlong-term health problems like nutritional deficiencies arent likely unless you eat gluten regularly.
Ideally, if youre making plans to dine out with a friend, Kalra recommends you research restaurants ahead of time. Identifying which brunch spots have GF next to some of their menu itemsand which dontwill help you narrow down your options and better your chances of enjoying breakfast sans stomach pain.
There are still more questions you can ask, Kalra says, to determine the chances of cross-contamination, which occurs when gluten accidentally winds up in a dish that is supposed to be free of the ingredient. He recommends calling or emailing ahead of time, if possible.
Both he and the Celiac Disease Foundation recommend inquiring about the following details, preferably outside busy lunch and dinner rushes so that restaurant staff can properly attend to your questions:
You, with the advice of your doctor, will need to decide how the answers to the above questions impact your decision to eat at a certain restaurant. One that does not use any ingredients with gluten is likely going to be the safest place to grab a meal. Such spots are rare (though there are a few in Denver), but that doesnt need to put the kibosh on your dinner plansmany diners can enjoy an establishment without such strict rules and not become ill.
Whether or not youve been able to conduct research ahead of time, once you arrive, you should always inform the waitstaff about your sensitivity. That way, both they and the chef know to warn you about potential opportunities for cross-contamination and to take extra caution while preparing your meal.
Politely asking questions is perfectly normal, and even recommended, Karla says. You might inquire about whether a salad has croutons, for example, or verify that the chef doesnt sprinkle flour on chicken or a baked potato to make it crispy. The Celiac Disease Foundation provides an extended list of possible hiding spots for gluten here.
Its your body and your health, so its OK to advocate for yourself. Dont be afraid to walk away from an eating establishment if you feel like your questions are not being answered, or if the answers are not within your realm of comfort, Kalra says.
Dont feel like doing all that leg work? Never fear: We got in touch with nearly a dozen restaurants around the Denver metro and asked the tough questions for you. You can find our breakdown here.
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A Practical Guide to Dining Out On A Gluten-Free Diet - 5280 | The Denver Magazine
