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Pigging out during the holidays is in our genes – Minneapolis Star Tribune

Dec 7th, 2019
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If you reach for extra helpings at holiday meals, dont feel self-conscious. Chances are that everyone else gathered at the table will pile more food onto their plates, too.

Blame the indulgence on evolutionary wiring that dates to our primitive days.

Its a real thing, and researchers call it the social facilitation of eating the tendency for people to eat more when they are with company than when they are alone. And not just a bit more. According to a recent British study, a meal size could be 29 to 48% larger when someone eats with other people, particularly when they are with family as opposed to people they dont know as well.

Psychologist Helen Ruddock, an author of the study, admitted that she is among the guilty.

I often eat beyond the point of fullness in social situations, Ruddock said.

This tendency goes back to the hunter-gatherer days, when people competed for resources, Ruddock said. People would strike a balance by eating about the same amount as those around them.

Individual group members are guided to match their behavior to others, promoting a larger meal than might otherwise be eaten in the absence of this social competition, the study states.

Of course, most of us arent hunter-gatherers anymore, but the evolutionary roots still guide our eating habits, according to the study.

Ruddock and her colleagues at the University of Birminghams Eating Behaviour Research Group did a meta-analysis by examining 42 previous studies about social eating. The studies included those in which participants were observed eating alone and with others, and also those that examined peoples food diaries.

Were not alone

Researchers discovered that other species do the same. Chickens, rats and gerbils also eat more when they are in a group, said the study, which was published in the American Journal of Clinical Nutrition.

This suggests it serves an ultimate purpose, the authors wrote.

Meals with close relations also tend to last longer than meals that are eaten alone or with acquaintances, another factor in the amount of food consumed.

Tessie Tracy, an eating-psychology coach affiliated with the Institute for the Psychology of Eating in Boulder, Colo., said that theres an expectation and also almost an unspoken pressure to eat a lot on holidays.

Auntie says, Oh, you have to clear your plate, said Tracy, who coaches people to explore their relationship with food and was not connected to the study. Auntie says, Oh, youre not going to try my pie?

She also said that apart from family pressure, many of us just like to join the pack when theres delicious food on the table.

Everyone else is doing it, so Im going to do it, Tracy said about our mind-set.

While this kind of eating once served a survival purpose, lets face it: now that instinct can lead to indigestion and unwanted pounds. The authors recommend that future studies on the subject look at ways to enjoy social eating without being unhealthy.

That might be extra challenging at the holidays. Holiday gatherings tend to favor foods that have a strong association with eating more. One study found that the highest social-facilitation effects came from high-fat sweet foods such as pumpkin pie.

All of which might explain why so many New Years resolutions involve dieting.

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Why You Probably Don’t Need to Eat More Protein – menshealth.com

Dec 7th, 2019
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There's no denying that protein is important to maintain muscle mass, bone function, and overall health. But, does the average person really need to eat a high-protein diet?

That's the question researchers from Perdue University sought to determine in a new study published in the journal Advances in Nutrition. The team analyzed 18 studies and looked at whether exceeding the recommended daily amount (RDA) of protein impacted a person's body mass compared to those who ate the suggested amount. It's generally advised that all adults eat roughly 0.8 grams of protein per kilogram of body weight, meaning a 180-pound guy would need about 65 grams of protein each day.

The team found that consuming protein in excess of the RDA didn't impact composition in people who weren't dieting or specifically weight training to bulk up their muscle mass.

According to Kacie Vavrek, R.D. at The Ohio State University Wexner Medical Center, this study just reinforces what dietitians already practice.

"Dietitians understand that periods of low energy intake require more protein to prevent muscle loss, and periods of high stress or increased physical training would also require a higher protein intake to support muscle mass," she tells Men's Health.

Vavrek explains most sedentary people are fine sticking to the 0.8 grams of protein per kilogram of weight. But people trying to lose weight or those who are very physically active should work with a dietitian to find the amount that's best for their bodies, she says. Active guys generally want to aim for 1.3-2.0grams of protein per kilogram of weight, but the exact amount varies based on goals, lifestyle and health status, she says.

"There is no one-size-fits-all diet or protein intake goal for any one person," says Vavrek.

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Is High-Protein Diet Beneficial For All Of Us? The Answer Will Surprise You – OBN

Dec 7th, 2019
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High-protein diet are ideal for those attempting to lose weight or build up muscle size.

Whether were on a weight reduction diet or would you like to lead an excellent life, were usually recommended to just take a lot of proteins to remain energetic, aware and healthier. Proteins are quite crucial macronutrients that the body requires for appropriate performance. Proteins provide us the mandatory power and in addition facilitates restoring exhausted and worn our muscle tissue. The nutrient can be ideal for healthier epidermis and tresses. People make an effort to eat the maximum amount of proteins as you possibly can, occasionally a lot more than advised levels. Will this high-protein intake assistance all of them? Probably only some of them

A new research by nourishment experts at Purdue University revealed that eating up more necessary protein each day as compared to suggested degree may gain just a few men and women. Those who will be definitely slimming down by cutting calories or those people who are resistance training to create even more lean muscle tissue may gain considerably from a high-protein diet. It can not be verified for any other individuals however.

(Also Read:Protein Diet: 5 Easy Ways To Add More Proteins To Your Evening Snacks)

High-protein diet might help men and women undergoing resistance training.

For the research, the scientists analysed significantly more than 1,500 diet articles across record databases to recognize 18 studies with 22 intervention groups and 981 members that came across the requirements associated with the scientific studies that have been opted for predicated on certain facets like addition of healthier grownups, necessary protein consumption, dieting and physical exercise. These sourced elements of necessary protein chosen had been slim and minimally prepared meat, milk, eggs, peanuts, seeds and legumes. The research result had been published in Advances in Nutrition.

Wayne Campbell, a professor of nourishment research unveiled, These results that a lot of grownups who will be ingesting sufficient levels of necessary protein might only reap the benefits of reasonably higher protein intake when they are purposefully attempting to transform themselves structure such whenever dieting or resistance training.

The email address details are perhaps not designed to motivate everybody to boost their particular necessary protein consumption generally speaking. The research verified the after suggested nutritional allowance

0.8 grms of necessary protein per kg of weight a day or 0.36 grms per lb is adequate for many people. An adult which weighs in at 150 weight should eat 54 grms of necessary protein on a daily basis.

Abigale is a Masters in Business Administration by education. After completing her post-graduation, Abigale jumped the journalism bandwagon as a freelance journalist. Soon after that she landed a job of reporter and has been climbing the news industry ladder ever since to reach the post of editor at Our Bitcoin News.

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Can the Keto Diet Help Fight the Flu? – Everyday Health

Dec 7th, 2019
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New research suggests that the popular keto diet may help ward off influenza infection.

The study from Yale University, published November 15 in the journal Science Immunology, discovered that mice fed a ketogenic diet (low in carbohydrates but high in fat with moderate protein) were better able to fight off the flu compared with mice given foods that were high in carbs.

This study shows that the way the body burns fat to produce ketone bodies from the food we eat can fuel the immune system to fight flu infection, said the co-senior author Vishwa Deep Dixit, PhD, a doctor of veterinary medicine and a professor of comparative medicine and immunology at Yale, in New Haven, Connecticut, in a statement.

A ketogenic eating plan helps people shed pounds by drastically limiting the intake of carbohydrates (such as breads, pastas, and sweets), while increasing the consumption of meats, dairy, fats, and nonstarchy vegetables.

The diet puts the body into a metabolic state called ketosis, in which the liver breaks down fat into an energy source called ketones, which fuel the body in the absence of glucose.

This type of eating plan has been shown to help maintain blood sugar levels in people with type 2 diabetes. There is also some evidence, such as a study in Federal Practitioner from February 2017, that a keto diet may improve tumor response in cancer patients.

Another study, out of the University of California in Davis in 2017, found that mice on a high-fat diet had a 13 percent longer life span compared with mice on a high-carb diet.

In the latest study, Dr. Dixit and his collaborators observed that the ketogenic diet blocked the formation of inflammasomes, which are immune system activators that can cause harmful immune system responses.

Seeing this response, the scientists set out to test how the diet might affect the flu virus.

The researchers fed a group of mice infected with influenza a keto diet containing less than 1 percent carbs. Another group of infected mice received a standard diet with 58 percent carbs.

The ketogenic diet spurred the release of gamma delta T cells, immune system cells that produce mucus in the cell linings of the lung; but the high-carbohydrate diet did not. An increase in mucus helps capture and eliminate the flu virus from the system, according to researchers.

The researchers also found that the keto diet provided no protection against the influenza virus in mice specially bred without these gamma delta T cells. This confirmed that these cells play a critical role in warding off flu.

We have no idea yet why the gamma delta T cells appear to become activated by the keto diet. This is something well be pursuing in the future, says Emily Goldberg, PhD, a postdoctoral associate at the Yale School of Medicine who collaborated on the research.

A high-carb diet tends to stimulate inflammatory markers which inhibit immune function, says Jan Rystrom, RD, a certified diabetes educator at the Swedish Medical Center in Seattle, who was not involved in the Yale study. This could be the mechanism that the low-carb diet addresses.

On the other hand, some dietitians and medical experts believe that a low-carb diet can compromise the immune system. A lack of carbs may lead to a lack of energy and weaken a persons health overall. There is also evidence that a keto diet can be harmful to the gut microbiome, which is essential to overall well-being.

Rystrom points out that keto diets can have a lot of variation, and ones that are more plant-forward are likely to promote a healthier gut microbiota.

Generally speaking, it is true that the immune system should require increased glucose utilization to mount an effective immune response against infection, says Dr. Goldberg. Its important to keep in mind that there is still glucose availability, albeit very limited, even during a keto diet.

Although Rystrom suggests that the Yale study supports the anti-inflammatory effect of nutritional ketosis, she adds that a keto diet certainly would not be a first line treatment [for flu].

William Schaffner, MD, an infectious-disease specialist at Vanderbilt University in Nashville, Tennessee, has not seen significant data connecting diet with flu protection.

Its a very intriguing study, says Dr. Schaffner. If we can learn more about how the body fights flu, we can get smarter about how to treat influenza and perhaps prevent it.

He notes that there is some evidence that obesity may lead to a weaker response to flu vaccine, so that may be an indication of how diet could affect flu protection.

Research is needed in humans, however, to validate that the keto diet can effectively protect against the flu.

People are not the same as mice. Thirty thousand to 40,000 people die in the United States each year from influenza, says Len Horovitz, MD, a pulmonary specialist at Lenox Hill Hospital in New York City. Theres no substitute for protection better than a flu shot!

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How Fans Are Handling Their Favorite Influencer Going From Vegan To An All-Carnivore Diet – BuzzFeed News

Dec 7th, 2019
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This is Please Like Me, BuzzFeed News newsletter about how influencers are battling for your attention. You can sign up here.

Emily Schuman is an OG blogger. In 2008, she started her fashion and lifestyle blog, Cupcakes and Cashmere, as a way to document the things she loved. She quickly became one of the most recognizable and influential personalities in the lifestyle blogosphere and quit her job in media to run her site full-time. In 2010, she designed a bag with Coach and now has a line at Nordstrom. She has written two coffee-table books and her website has a full-time staff of 10, besides Emily and her husband Geoff. In the golden age of blogging, she was an A-lister.

The online landscape is very different now than it was in 2008. Influencers are the new bloggers, and everything is on social media. While Emily and her blogging peers grew their audience through lengthy posts, sometimes multiple times a day, now all it takes is an iPhone and photos with captions to become a fashion influencer. The bar for entry is much lower, and the competition is much fiercer. Bloggers like Emily have had to convert their audiences to new platforms to remain relevant. Not that Emily has been unsuccessful in many ways she is the model example of this. She has more than half a million Instagram followers and her brand is chugging along just fine.

There are bound to be hiccups, though. And this week, Emily had a big one when she did an #ad for a new at-home company called P.volve. P.volve offers streaming classes and unique fitness equipment to go along with its low-impact training method. One piece of equipment is the p.ball, a rubber ball attached to a band that fits between your legs for glute and thigh work.

Last week, Emily uploaded a video of herself using the p.ball during a at-home workout. The caption read: Luckily wasn't feeling too intimidated when the only other members of my @pvolve workout class were my cats. #ad.

Emily immediately got completely read for filth by her followers for the ad, which you can watch here. They had two main gripes. The first is that Emily has many times written about how she doesnt really exercise. She has explained in blogs that she has a somewhat complicated relationship with fitness and has said she remains slim due to her naturally athletic build and a naturally fast metabolism, along with dabbling in intermittent fasting. So followers felt that Emily suddenly shilling an exercise product was extremely inauthentic, a mortal sin for bloggers and influencers.

Come on Emily!! Im sorry but this is SO ridiculous. It is soooooo off brand and unauthentic. It comes off like all you care about is making money, no matter the cost or how it comes off, wrote one.

The second gripe: They thought the video was just plain weird and awkward. Some of the commenters trolled her. (Maam this is the olive garden...lol.)

I see both sides here. On the one hand, I understand it can be frustrating to follow someone for years and watch them seemingly sell out with inauthentic ads for money. Fans highly value the authenticity of influencers: It builds the trust that allows their recommendations to be taken seriously. Also, I think this is a microcosm of a growing trend of frustration about how ridiculous some ads on Instagram are becoming.

On the other hand, it has to be incredibly difficult to build your brand around your life and maintain that brand authentically for more than a decade while simultaneously remaining relevant from a business standpoint. The competition for #ads is incredibly tough, and Id imagine it is hard to ensure sponcon is also perfectly on-brand all of the time. I bet it has been harder for Emily to jump from blogging to Instagram influencing than we think. We reached out to Emily for comment.

I think we can all agree, though, we are all lucky we have never had to film ourselves doing as awkward a workout as the p.ball machine, and then post it to 500,000+ people.

Stephanie

If social media helped convince people to go vegan, its now creating a bit of an identity crisis especially for the people who were at the forefront of pushing the cause.

In 2019, famous vegan bloggers have either been outed or have come forward to say theyre no longer vegan. And the fallout has been explosive and difficult for their followers. Many seem to understand that people can change their diets for health reasons, but others feel flat-out duped.

In the case of Yovana Rawvana Mendoza, earlier this year, she was caught eating meat in her private life as she was still proselytizing and profiting off a vegan diet on her YouTube channel. Her fans understandably had trouble with this.

For others, its more complicated. Alyse Parker is a lifestyle influencer who became well-known at one point for advocating an all-plant diet and making exercise videos. She recently came out not only as a meat-eater she announced that shes on an all-meat diet.

The Carnivore Diet first came into my awareness when a close friend shared with me all of the benefits that he was experiencing by eating this way, Alyse wrote. She also said she woke up the next morning feeling more mentally clear, focused, wholesome, and healthy than I had felt in years.

The responses to her newfound carnivore diet was a mess. Some fans congratulated her, told her she was brave, voiced their support, and others were...profoundly mad. And took it very personally.

When I reached out and DMd with two commenters who voiced their anger, they explained exactly what upset them so much about Alyses changed diet: Both of them said she directly influenced their own decisions to go vegan.

Nicole Zach, a 20-year-old who lives in Santiago, Chile, told me Alyse was an inspiration to her, and after watching her videos, she then started a successful vegan lifestyle.

When she announced she was eating meat again I couldnt believe it, Nicole said. She used to be so devoted to veganism.

Nicoles issue, as a fan or, er, former fan was how extreme Alyse seemed to have jumped from one ship to another. And that she fears because she was so effectively convinced to change her lifestyle, that this might influence others the same way.

She can do whatever she wants of course, I just hope this change of diet and lifestyle doesnt affect others. I would hate to see some of Alyses followers getting confused and considering eating animals again, she said.

Another fan named Haley told me shes been following the influencer since 2014. Up until [Alyses latest Instagram post] I would still reference her and be proud that she inspired me, said Haley. However, now I feel as though I listened to a hypocrite.

Haley said she grew skeptical about Alyses motivations after seeing her do a complete 180 about her lifestyle choices.

Considering much of her product and basis of her career is on health and helping the environment, I do not think she has a care for anything besides herself, Haley said.

Both Haley and Nicole said they remain vegan and are happy about their decisions theyre just let down by someone who they once saw as a heroic figure.

Ive reached out to Alyse, but did not immediately hear back.

Its always a sad reality to face when youre empowered by a message, but disappointed by the messenger. And someone you almost viewed as superhuman now continues to show you theyre...just human. And that they might loosely wield their power of influence. However, it sounds like going vegan is a decision Alyses followers are now actively making for themselves, independently, and thats pretty great.

Until next time plant yourself at home this weekend, or go meat someone out. Do whatever the hell you wanna do.

Tanya

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Diabetes: This Coconut And Guava Drink Is A Great Option For High Blood Sugar Diet – NDTV Food

Dec 7th, 2019
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Coconut water and guava are considered great for managing high blood sugar.

Highlights

A good diet can make a world of difference in bringing relief from chronic health issues like diabetes. Diabetes occurs when the pancreas are unable to produce sufficient insulin, due to which, blood sugar is left unchecked and is unable to get stored in the cells. This may lead to sudden rise in the blood sugar level. Diabetes also poses the risk of other diseases, including cardiovascular problems and obesity. Medications and diet work in tandem to manage the condition effectively, hence, it is important to include diabetes-friendly foods and drinks in your diet. As we are now smack-dab into the winter season, it's even better to consume seasonal foods to get the most out of them till they last.

Coconut water is an all-seasons star drink that comes with a range of health benefits. This recipe adds the goodness of winter-special fruit guava to coconut water to make a delicious, healthy drink that may also help in managing diabetes.

This miracle water is considered great for people dealing with high blood sugar. It is revered for its high electrolytes content that supports the pH balance of the body and boosts its metabolic functioning. Coconut water is naturally sweet and packs a good amount of fibre and proteins. It is low-calorie, cholesterol-free and also hydrating.

(Also Read:Drink This 3-Ingredient Coconut Water Juice To Boost Your Immunity)

Coconut water is packed with electrolytes

Guava has a low glycaemic index (GI), which is a must-have quality in foods for a diabetes diet. The fruit is digested gradually, which avoids immediate spike in blood sugar. It is low in calories and sodium, and rich is fibre and potassium, making it perfect for regulating high blood sugar.

(Also Read:This Guava Salad May Help Keep Your Sugar Under Control)

Coconut water in itself is a delightful drink. Add to it, the mildly sweet and amazingly soft fruit of guava, and you get a naturally sweet, soul-stirring drink. You don't need to add any harmful refined sugar.Method of preparation:Grind guava to its pulp and pass it through a sieve to separate its seeds. Add the pulp to equal part or more of coconut water and give it a good stir. In one glass of coconut water and guava pulp drink, add juice of half a lemon and half teaspoon grated ginger. Also add 6-7 finely chopped basil leaves to add in a dash of herby freshness.This drink is so delicious that you might want to have it every day. But, since coconut water also contains some fructose, it would be better to consult your doctor before consuming too much of it. Nevertheless, you can always enjoy this lip-smacking coconut and guava drink in moderation on your diabetes diet.

About Neha GroverLove for reading roused her writing instincts. Neha is guilty of having a deep-set fixation with anything caffeinated. When she is not pouring out her nest of thoughts onto the screen, you can see her reading while sipping on coffee.

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5 Reasons Why Methi (Fenugreek Leaves) Should Be A Part Of Your Winter Diet – Doctor NDTV

Dec 7th, 2019
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Fenugreek leaves are loaded with many health benefits

Winter is here and it is the time when you will see methi leaves everywhere. Fenugreek seeds are widely used for cooking and also associated with many health benefits. Similarly, fresh fenugreek leaves are also good for health and loaded with health benefits. These leaves are commonly available during the winter season. From methi parathas to methi saag it is widely used for cooking during the winter season. If you also see the market loaded with fenugreek leaves then you must grab one and try different recipes with it. Here are some impressive health benefits of methi leaves which you cannot afford to miss.

Here's another winter food that can be a part of your winter weight loss diet. Methi leaves can help in weight loss. Both fenugreek seeds and leaves can help in weight loss. These leaves are high in fiber and other essential nutrients. Fibre can keep you full for longer and make you eat less. These leaves will also provide you other essential nutrients as well.

Weight loss: Fenugreek leaves are loaded with fibre which can help in weight lossPhoto Credit: iStock

Poor cholesterol is harmful for your health in many ways. These leaves have powerful properties that can help you manage cholesterol. You can add fenugreek leaves to your diet in various ways for better cholesterol. You can also manage poor cholesterol with other healthy practices like regular exercise and a healthy diet.

Also read:Did You Know How Fenugreek Leaves Can Benefit You? Know The Amazing Health Benefits

Methi leaves are also good for diabetics. It can help in controlling and preventing diabetes. It can help in controlling blood sugar levels effectively. If you are a diabetic you can add fenugreek leaves to your diet along with other precautions to manage diabetes. A healthy diet and lifestyle can help in managing blood sugar levels effectively.

Also read:Bet You Didn't Know These Benefits Of Fenugreek Seeds

Fenugreek leaves are also good for your skin health. The presence of anti-oxidant and many essential vitamins can help you fight skin issues. You can both add it to your diet or make a paste to apply it on your skin. It is also good for your hair. You can also use fenugreek seeds for application in different ways for both hair and skin.

Methi leaves can also help you fight skin issuesPhoto Credit: iStock

Methi helps in digestion and keeps many digestive issues at bay. High presence of fiber will also improve bowel movement. It may also help you prevent heartburn and acid reflux.

Also read:Gut Health: 4 Simple Dietary Changes To Improve Your Gut Health

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

DoctorNDTV is the one stop site for all your health needs providing the most credible health information, health news and tips with expert advice on healthy living, diet plans, informative videos etc. You can get the most relevant and accurate info you need about health problems like diabetes, cancer, pregnancy, HIV and AIDS, weight loss and many other lifestyle diseases. We have a panel of over 350 experts who help us develop content by giving their valuable inputs and bringing to us the latest in the world of healthcare.

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85-year-old man with Type 1 diabetes shatters expectations – WNDU-TV

Dec 7th, 2019
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There are more than a million people who have Type 1 diabetes, and they're expected to live at least 10 years less than Americans without it.

In fact, there are only 90 diabetics who have lived more than 70 years.

But one man crushed that goal 15 years ago and is telling others how they can do it too.

Eighty-five-year-old Don Ray can't remember a life without diabetes.

As a child, Don could not go to gym class. He couldn't play sports. He couldn't even play hide and seek.

"Because if you were to hide, and they can't find you and you have an insulin reaction or a hypoglycemia, you might really be in trouble because they will never find you," Don explains.

He was told he wouldn't live past his 30s. But eventually he got tired of hearing, "You can't, you can't, you can't."

"I would go to gym class when I started school in kindergarten and first grade, and I'd sit in the chair in gym class and I'd watch these kids, and I knew I could do this, cause I just knew I could do this," Don says.

Don and his dad started playing catch, and that turned into 20 years of playing football and 30 years of baseball.

And he did it because "he followed the rules," according to Betul Hatipoglu, MD, at the Cleveland Clinic.

What rules? First make sure your blood sugar is in check: between 80 and 130 milligrams. If it's too low, eat some carbs, but don't forget to check while working out.

"If they are going to exercise for an hour, they have to check it in 30 minutes again to make sure they are still in the safe zone," Hatipoglu says.

But don't take too much insulin before your meal or before your workout.

"So if you are going to exercise after lunch, for lunch you take less insulin so it is safer for you," Hatipoglu says.

And if you're working out after dinner, be careful as well. You don't want any overnight complications.

"If you take care of the disease, the disease will take care of you, and you can if you take care of yourself," Hatipoglu explains.

Nowadays, there are nearly 140,000 people diagnosed with diabetes each year in the U.S. alone. But in 30 years, an expected five million Americans will be diagnosed with Type 1 diabetes.

DIABETES TYPE 1: DON SHATTERS EXPECTATIONS! REPORT #2699

BACKGROUND: Glucose is a critical source of energy for your brain, muscles, and tissues. When you eat, your body breaks down carbohydrates into glucose and this triggers the pancreas to release a hormone called insulin. Insulin acts as a "key" that allows glucose to enter the cells from the blood. Your body can't function or perform properly if it doesn't produce enough insulin to effectively manage glucose. This is what produces the symptoms of diabetes. Uncontrolled diabetes can lead to serious complications by damaging blood vessels and organs. It also increases the risk of heart disease, stroke, kidney disease, nerve damage, and eye disease. Nutrition and exercise help manage diabetes, but it's also important to track blood glucose levels. Treatment may include taking insulin or other medications. (Source: https://www.healthline.com/health/diabetes/facts-statistics-infographic#1)

COPING WITH TYPE 1 DIABETES: People who have had type 1 diabetes for a long time may develop what's called "diabetes burnout." This can happen when you start to feel burdened by the disease. A good support system is essential to coping with type 1 diabetes. Spending time with friends and family or talking with someone you trust are ways to manage diabetes distress, which can include stress and anxiety. Taking good care of yourself can reduce diabetes stress and help you cope with the condition. Making sure to eat well, exercise, and learn how to monitor blood sugar levels are important. Getting enough sleep each night and taking time to relax and enjoy life are also very important. There are resources available to help you manage type 1 diabetes such as apps designed to count carbs, watch blood sugar levels, and track progress with diet and exercise. The more you know about your condition, the better prepared you'll be at taking care of yourself. Your doctor can also recommend books about type 1 diabetes. (Source: https://www.healthline.com/health/type-1-diabetes/living-with-type-1/how-you-can-cope#4)

NEW DISCOVERY FOR DIABETES: Matthias Hebrok, PhD, director of the UCSF diabetes center, and Gopika Nair, PhD, have discovered how to transform human stem cells into healthy, insulin producing beta cells. "We can now generate insulin-producing cells that look and act a lot like the pancreatic beta cells you and I have in our bodies. This is a critical step towards our goal of creating cells that could be transplanted into patients with diabetes," said Dr. Hebrok. For the longest time, scientists could only produce cells at an immature stage that were unable to respond to blood sugar levels and secrete insulin properly. The team discovered that mimicking the "islet" formation of cells in the pancreas helped the cells mature. These cells were then transplanted into mice and found that they were fully functional, producing insulin and responding to changes in blood sugar levels. Dr. Hebrok's team is already in collaboration with various colleagues to make these cells transplantable into patients. (Source: https://blog.cirm.ca.gov/2019/02/05/breakthrough-for-type-1-diabetes-scientist-discovers-how-to-grow-insulin-producing-cells/)

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How to effectively prepare for finals – The Medium

Dec 7th, 2019
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As final exams approach, tensions riseas students try to balance their already complex lives with studying. Knowingthe effects of stress, and especially the difference between effective andineffective coping mechanisms, is essential to handling the exam season in themost healthy and productive way possible. Dr. Judith Andersen, a healthpsychologist and an associate professor of psychology at UTM, provides valuableinsight into how stress impacts the body and the mind, and how to use onesphysiology to not only optimize studying, but to train oneself to remain calmthroughout the last few weeks of the semester.

Stress, atfirst glance, is both emotionally and mentally taxing. It is also present invarious situations with each part of that stress taking some of yourresources. These cases of acute stress, such as when waiting in a long line atTim Hortons or missing the bus Shuttle Bus, can be usually managed with ahealthy diet and enough sleep which restore ones resources. However, as examseason is more demanding than day-to-day life, there is a higher level ofrecovering required to return to a regular functioning state. When restorativemeasures are not adequately satisfied, the exhaustion of the bodys resourcesbecome apparent. When we start to get burned out, you may notice that youdont have as much energy in the morning as you had before [even with a goodnights sleep.] Your night of sleep didnt completely recover your reserves.This depletion can significantly impact physical and mental health.

In small doses, the stress response is not harmful. However, the bodys reaction to stress is observable when acute exposure turns into chronic stress and the necessary recovery conditions are not met. The human stress responsemore commonly known as the fight-or-flight response is characterized by high cortisol levels, high blood pressure, and poor immune function. From an evolutionary perspective, these effects are necessary to enable an individual to run really fast or temporarily enhance their muscles to fight off a predator. When one remains in a state of stress, the stress responses begin to influence the growth and development of the bodys natural structure and defenses. Andersen describes the difference between the sympathetic nervous system and the parasympathetic nervous system: Your parasympathetic system is that rest and digestthats when youre sleeping, even when youre relaxing, or just doing something thats enjoyable and not arousing. The parasympathetic state is essential to keeping your body in a healthy state. It is in [the parasympathetic] state that your immune system works the best. You can digest things [and] youre excreting growth hormone. All of those things [are] need[ed] to keep yourself healthy and build those long-term reserves. If the sympathetic nervous system is constantly activated, the body does not get the chance to replenish itself and prepare for the next acute stress situation.

Towards the end of the fall semester, itseems as if many individuals are sick with the common cold or other viruses.While vaccinations are recommended, Andersen mentions that immunization doesnot work as well if youre highly stressed, because your immune system isalready busy trying to deal with the stress. At a microbiological level, thebody cannot make antibodies to this virus because its busy trying to handlethe acute stress youre dealing with at the moment and also trying to recoverfrom the built-up chronic stress. It is a good precautionary measure to getvaccinated before the tidal wave of exam season sweeps by so that the body doesnot have to handle with the added stressor of a virus.

Stress does not only negatively impact ones immune system. It also drains mental resources. The stress response is very autonomic and instinctual. It is kind of this brain stem process [and] not our higher order thinking, Andersen describes. When responding to stress, the sympathetic state does not allow higher order thinking to take precedence over survival. In the case of an exam, when youre sitting down to think at a test, youre going to have all these physical reactions, and your mind is not going to be focused. This is problematic when one considers the immense amount of higher order thinking required at a university level.

To prevent and minimize ones stressresponse, Andersen describes a technique she teaches to police and otheremergency personnel who have been able to effectively reduce their stressresponse and reactivate their parasympathetic network during high stresssituations. The simple technique is known as the one breath reset.

Youre going to take a really deep breath,and hold it for just a second at the top of the breath. Youre going to exhalevery slowly, but youre pushing the breath out through pursed lips, Andersenexplains. The technique lowers heart rate and allows the body to optimize theoxygen being spread throughout the brain and body. The increase in oxygen flowmanual[ly] override[s] the stress response system and as the body begins tocalm down, the parasympathetic network reactivates and one can carry outregular brain functions again.

Another way to lower stress is to break uplong sessions of studying with a quick cardiovascular workout such as a quickten to twenty minute power walk or a jog for regular runners. If space is anissue, Andersen recommends doing jumping jacks. The one breath reset techniqueis optimal in cases of acute stress and when exercise is not an option such aswhen you first sit down at an exam and read the first few questions. Andersenwarns that you need to have learned the information in the first place, inorder to recall it under stress. This means breaking up studying into sessionsthroughout the week and avoiding cramming the last few hours before.

In terms of dealing with stress on along-term basis, Andersen advises maintaining a healthy diet and a stable sleepschedule. She recommends avoiding eating foods that provide a temporary boostin energy such as sugar or caffeine since you will crash, which distract[s]from your cognition. [Sugar and caffeine] create cravings in your brain and canmake you more tired. Instead, she recommends eating fiber [which] breaks downthe sugar evenly as it digests and give you sustained energy. Fiber is foundin vegetables, whole grains, and lentils. A proper diet ensures that the bodyhas the essential resources it needs. In terms of sleep, that is the time inwhich your body consolidates and encodes the information that youve learnedduring the day. Without sleep, the body needs to use more resources to remainawake which prevents one from learning.

All in all, it is important to recognize theeffects of stress to facilitate proper maintenance. Listening to your body andknowing what it needs and when it needs it will allow you to prepare and repairso that you are in the best shape to handle the upcoming exam season. When indoubt, step away from the notes, take a deep breath, perform a quick exercise,and then power through.

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Vegetation Management Conference to Focus on Key Issues – Transmission & Distribution World

Dec 7th, 2019
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At the Duke Energy Convention Center in the heart of Cincinnati, Ohio, vegetation management professionals from 44 utilities, 44 states and six countries shared strategies, expressed concerns and discussed possible solutions at the 2019 Trees & Utilities conference.

The event, which was hosted by the Utility Arborist Association (UAA) and the Arbor Day Foundation, had more than 850 attendees, which far surpassed the 500 registrations mark last year in Omaha.

It was the largest crowd we have ever had, and I am blown away by the attendance, said Philip Charlton, executive director of the UAA. It is a good indicator, and it said a lot of our industry and the value of what we do as vegetation managers. Our work is critical, and there is no margin for error. It is good to see people out learning how to do their jobs better.

Prior to the start of the conference, attendees could register for two different workshops. Iris Caldwell, P.E., a research engineer at the Energy Resources Center at the University of Illinois at Chicago, and her planning committee organized a Rights-of-Way as Habitat Working Group Meeting. Also, attendees could register for the Women in Vegetation Management Workshop, which was organized by Sara Sankowich, a past UAA president, and the Women in Vegetation Management committee. Anne Marie Moran of National Grid, Josiane Bonneau of Wildlife Habitat Council and Jennifer Arkett, who retired from Duquesne Light Company, were the featured speakers. The UAA honored Arkett, a past UAA president, with the Lifetime Achievement Award at the 2019 Trees & Utilities conference for her valuable contributions to the industry and Lindsey Boyle of PG&E with the Rising Star Award.

During the event, the attendees had the opportunity to earn continuing education credits by attending the sessions and learn about new products by meeting with 66 exhibitors during the trade show. Dan Lambe, president of the Arbor Day Foundation, said he was humbled by the size of this years Trees & Utilities conference.

I remember some of the first ones in the 1990s in Nebraska City, Nebraska, he said. We are continuing to learn, share and continue the peer-to-peer connections in the vegetation management industry.

Focus on Stewardship and Sustainability

With environmental stewardship as a focus of the UAAs strategic plan, Trees & Utilities conference co-located with the meeting of the Rights-of-Way as Habitat Working Group. This network of professionals from the electric, gas, rail and road industries work with industry leaders, government agencies, academia and non-profit partners to promote the conservation of habitats along rights-of-way and other managed lands.

The workshop kicked off on Monday morning with a pollinator habitat field demonstration and hands-on training on the Ohio Department of Transportations right of way followed by a visit to the Cincinnati Zoo and Botanical Garden to learn about pollinator initiatives. The next day, the group met at the convention center, where they learned how to advance pollinator habitats on working lands.

During the Trees & Utilities conference, several of the sessions were also devoted to sustainability. For example, Josiane Bonneau of the Wildlife Habitat Council delivered a presentation on nature-based solutions for a resilient right of way, and Jarod Cassada from Oklahoma Gas & Electric shared his utilitys approach to promoting habitat and sustainable vegetation. In addition, John Goodfellow of BioCompliance Consulting presented a session on the cost efficiency of IVM, while Lori Nordstrom from the U.S. Fish and Wildlife Service educated the attendees about regulatory mechanisms for promoting habitat on ROWs. Roy van Houten of Wetland Studies and Solutions and Ronan Mason of TC Energy Corporation focused on integrated habitat management.

The Rights-of-Way Stewardship Council also honored those utilities who are applying integrated vegetation management practices, including AltaLink, Arizona Public Service, Bonneville Power Administration, Pacific Gas & Electric, Sacramento Municipal Utility District and Vermont Electric Power Co.

In addition,the UAA recognized organizations whose support through membership, sponsorship, active committee volunteerism, and many other means have been quantified and recognized with the Partners in Excellence Award. The Arbor Day Foundation, whose goal is to plant, nurture and celebrate trees, recognized the Tree Line USA utilities. Lambe said now is the time for utilities to get involved.

Utilities need to work together to plant and care for trees, Lambe said.

Overcoming the Workforce Challenge

Sustainability was not the only topic addressed. Workforce management was one of the key topics at the 2019 Trees & Utilities conference. In the United States, workers are often certified after 18 months of on-the-job training, Charlton said. The UAA, however, is working on an apprenticeship program in which the workers learn about best practices, health and safety during the first six months before they move into the contractor workforce.

During the Trees & Utilities conference, the attendees voiced their concerns about labor recruitment and retention during the Thursday morning sessions. Sankowich and Emily Kramer of ComEd shared the results from a vendor survey from the Utility Vegetation Managers Summit in May 2019. The UAA sent out a survey to 27 vendors from different regions and received responses from different parts of the country.

In their Utility Impacts on Workforce Retention session, Sankowich said recruiting and retaining workers is a huge issue facing the industry.

Most of our workforce is employed by contractors, and we spent a lot of time preparing to understand how utilities could impact workforce retention, Sankowich said.

The survey asked the respondents to rank the common reasons that employees are leaving the industry. The desire for travel and the opportunity for higher pay in an industry that is not as physically taxing ranked first, followed by more stability and advancement opportunities. To stabilize the workforce and reduce attrition, contractors stated that utilities can allow for cost-of-living increases, offer continuous contracts and base wage minimums. While the respondents stated in the poll that three years was the ideal contract length to retain employees, the attendees at the Trees & Utilities conference participating in a live poll said that five years was more preferable.

Following the summit, the UAA launched a workforce retention task force to understand the issues faced by utility line clearance contractor workers. They learned that they want respect from their own company as well as the utility company and the utility line workers, and rather than being called tree trimmers, they prefer the term, arborists.

Jordan Jozak of Tree Care of New York, LLC, the chair of the workforce retention task force, said the UAA is also working on ways to encourage more education and training in the vegetation management industry. So far, 80 people have already agreed to help with the effort, and the association is looking for more volunteers.

In addition, they discovered the importance of partnering with schools to recruit potential candidates. For example, New Brunswick Power in Canada started a program with the College of Forest Technology to build credibility and improve safety. The two-year program, which cost $20,000 per student, received 40 applicants, and 76 percent graduated. All of the graduates were hired by NB Power, and they worked for both in-house crews and contractors, which resulted in two new crews who were certified as utility arborists.

One panel focused on recruiting new workers was well as retaining employees in the vegetation management industry. Kelly Clapper, who has been in the business for 38 years, said he has a strategy to fix the problem, and he needs every utility and contractor to help him with this team effort to see results. Over the last five years, he said 54.4% of the workers in the vegetation management industry voluntarily left their positions.

As a utility person, I would be scared to death, said Clapper of JAFLO Trees. I dont see where the labor is going to come from. It is going to affect safety, and costs are going to go up.

After his career in the industry, he said its his turn to give back and to help start training schools throughout the country for arborists. He said to recruit new applicants, line contractors and utilities can turn to graduating high school students and military veterans. He proposed securing federal grants to start the program.

I see everyone talking about it, but I dont think we are doing enough, he said. We have to train and keep the people in the industry, and once they get a year of training, we can guarantee them jobs.

To keep workers within the vegetation management industry, companies need to focus on human performance, said Alex Konopka of Portland General Electric.

This work will always be done by people, and a human will be behind a chainsaw, joystick or helicopter, Konopka said.

Another panelist, Sara Dreiser of the Davey Resource Group, said that at her company, a lot of the employees were eager for growth, and as such, she works on developing training and mentorship programs.

While wages are a part of the puzzle, you also need to give them a sense of autonomy, mastery and purpose, and they will stick with your company, Dreiser said. You also need to give them intensive training when you bring them into the workforce.

Editors Note: To see a photo gallery from the conference, visit http://www.tdworld.com/vegetation-management.

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