How To Get The Best Online Nutritionist

Consuming the right diet can help you in maintaining the kind of health you would wish to have. Not everybody who talks about balanced nutrition can actually uphold the discipline throughout. Any unhealthy condition such as obesity can be a great threat into the life of anybody. Most individuals have opted to consult any online nutritionist who can help them avoid this serious health condition through taking the right diet.

Online search always assist individuals reduce the time they take in attending gym, fitness grounds and various exercise venture and focus on what they eat more. Most of the providers strive to offer their quality services online to reach every individual around the globe. It is thus, important to be very careful about the nutritionist you will be working with.

Working with a well permitted online provider who has all the credentials to offer such services is fundamental. It is funny that most of people who undergo a very small training about sustenance call themselves super providers. It is important to work with an individual who is fully licensed and able to help you achieve your dietary goals. Ensure that you check the validity of every credential online before getting into any contract.

For those who look for daily diet plans, you need to reconsider your search style online and first identify the various sites you will be visiting. This will assist you in getting to know the best providers who will understand your condition and state correctly the rightful plan for the sustenance. The practitioner you find must be able to attend to your needs.

After categorizing the actual provider you shall be working with, it is important to be very careful with every nutritional step you shall take in the entire session based on the advice of practitioner. A competent practitioner will be ready to advise you on the actual measure you should take towards achieving your ultimate goals. Make determinative, timely and measurable realistic goals.

Nutrition procedure is a very complex process and gaining or losing weight has never been easy as most people think. Sustenance attention goes beyond calories taken in form of food. The science will extend beyond the normal calculation of calories in and out of your body. After the practitioner evaluates eating habits, they must be in a position to give more advice on the various ways to achieve your health dreams.

Doing follow ups is a very critical procedure to maintain while in contract with the practitioner. For the private practitioners, if the clients want to lose weight, they always urge them to cooperate for the agreed period and maintain follow ups. This is a sure way of ensuring that the dietitian is always in touch and able to recommend on various changes based on the current results.

Know that sustenance goes beyond food and meals to be take. Most of online nutritionists find themselves offering psychological help rather than the actual description of food to be take. Some people struggle with emotional problems and that may affect their health largely. A good dietitian should be able to emphatically serve you and not judge you ort even scold you.

If you are looking for the facts about an online nutritionist, locals can come to our web pages here today. Additional details are available at http://diamondnutritioncounseling.com now.

Five Effective Herbs For Energy

energyWhen one is an extremely busy person, he cannot help but feel very drained because of all the work that he is constantly doing during the day time. Now in this case, one would usually rely on coffee or energy drinks for that temporary boost of power however the problem here would be the side effects. Now if one would want to get that extra boost but not suffer the side effects, then he should take some herbs for energy.

Now one of the most common of all herbs would be none other than the legendary ginseng. It is actually one of the most popular of all herbal medicines as it has a lot of properties that can actually give people a sudden jolt of strength. Its essence is actually widely manufactured and used in most energy drinks nowadays.

Aside from this, another very popular herb that most people would actually take would be none other than gingko. The amazing thing about gingko is that it would naturally help produce adenosine triphosphate otherwise known as ATP inside the body. What ATP does is that it would give a command to the brain to help metabolize glucose in the body which will give one a boost of strength.

Now for those who have jobs that would require physical movement, then probably the best one to take would be of course cordyceps. A lot of herbal supplements are made out of cordyceps because this herb is known to give people an adrenaline boost and to keep them awake. It is also known to give athletes that sudden rush of stamina which is very helpful for when they would compete.

Another very good herb is known as ashwagandha which is known to not only give more energy but to also ease fatigue or exhaustion. Now fatigue is actually one of the causes of loss of strength so if one can take out the source, then he can take away the effect. It may also help a person develop a strong resistance to stress and also to fatigue.

Now if one would really want a similar alternative to coffee, then one thing that he can take would be nettle tea. Nettles are filled with a lot of different vitamins and minerals that can strengthen the body ten fold. In order to make nettle tea, one just has to boil it overnight.

Last but not the least would be the very rare mushroom that is known as the Reishi mushroom. Now this is an ancient Chinese herb that can actually keep a person awake for a very long time. It is also known to give the immune system a really good boost to make one stronger.

So basically, those are some great herbs that one can take whenever he is feeling tired. The great thing about them is that they are all natural and have no negative side effects. There is also no overdose which means one can take a lot without worrying.

To find the right place to order low priced herbs for energy customers should simply refer to the Web. Here is the website that contains what you need at http://www.naturesbodycare.com.

Many people have a problem of weight management and therefore they find many ways to look out for weight loss programs.

 

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8 Expert-Backed Tips On How To Sneak Exercise Into Your Life

We all need to be exercising.

Most adults should exercise at moderate intensity for about 150 minutes per week — or about 20 minutes of vigorous activity three times per week, according to the American College of Sports Medicine. But that doesn’t mean you have to go to a dedicated gym or pricey boutique studio to get fit.

There are many ways to be physically active outside of officially recognized forms of exercise. And the good news is that you don’t need to do it all at once. Activity can be done in bursts of as little as ten minutes, according to Michael Jonesco, an assistant clinical professor of internal and sports medicine at the Ohio State University Wexner Medical Center.

“This is good news for those adults-on-the-go who are lucky to get 20 or 30 minutes to themselves, let alone the time it takes to get to the gym and complete a dedicated workout,” Jonesco told HuffPost. “These shorter bursts of activity are much easier to come by and can be worked into our day at times that work for all of us.”

With that in mind, here are eight ways to sneak 10 minutes worth of physical activity into your day, several times a day, courtesy of Jonesco and Dr. Paul D. Thompson, Chief of Cardiology at Hartford Hospital. Jonesco is a fan of finding dead zones in the day to squeeze in a quick workout whereas Thompson’s strategy is to think of things you’re already doing and see how to transform them into exercise. How many of these can you fit into your schedule?

1. ‘Earn’ your shower

One of the best ways to wake up in the morning is with a little physical activity — it can even be more effective than coffee. Jonesco does a ten minute workout made up of stretches, planks, push ups, sit-ups, squats and “wall sits” every morning before he hits the shower.

His routine:

1. Stretch for one minute

2. Planks for two minutes

3. Pushups and sit-ups for five minutes

4. Pull ups for two minutes

5. Wall sits for one minute

6. Lunge squats for two minutes

In all, it takes him less than 15 minutes from start to finish, and he’s already about one-third of the way done with his vigorous exercise goal for the day. Go to sleep ten minutes earlier than you normally would to make sure you can get up on time, he advised.

2. Play with your kids

If you can’t get away from your kids for a few minutes, find ways to involve them in your workouts. Jonesco, for instance, uses his toddler daughter as his “own personal kettle bell.”

“I lift her overhead, let her ride my back as I do push ups, or add some knee bends when I’m rocking her to sleep,” he said. “She sleeps, I sweat — it’s a win-win.”

Or you could take things a step further, like fitness Instagram star Kristy Ardo, a pregnant mom who uses her toddler’s weight to make her exercises more challenging.

3. Turn wait times into flex times

Waiting in traffic or long lines is the perfect opportunity for a few targeted muscle exercises. If you’re stuck behind the wheel and cars aren’t moving, contract your core muscles and try to hold it for 30 seconds at a time, says Jonesco. If you’re standing in line, do some calf raises or flex your gluteal muscles (your butt!) for similar periods of time before releasing them.

4. Take the long route

Put more distance between you and your destination, even if you’re driving, Jonesco advises. That could mean parking at the furthest spot in the office parking lot, walking a round-about way to your desk or getting off the bus or train a little earlier than you normally would. Those extra steps can really add up if you start doing them regularly.

“Whether you are taking the stairs, parking further, walking to the next bus/subway stop, or using your desk to perform dips, as long as the activity intensity is moderate (think: working harder to talk while walking, but not gasping for air) then you are working towards your goal,” Jonesco writes.

5. Use shortcuts

Research suggests that people who exercise at maximum capacity for about ten minutes can have similar health gains as those who do moderate exercise for longer periods of time. A recent study found that participants who did what amounted to one minute of sprints and nine minutes of light exercise had similar gains in VO2 peak (a measure of how much oxygen your body uses), insulin sensitivity and muscle function as participants who did moderate exercise for 50 minutes at a time.

But be warned: this kind of interval training is intense, and during sprint times, study participants went “all out.” For this study specifically, the interval training took place on a stationary bike and consisted of two minutes of warming up before a repeating section of all-out sprints for 20 seconds and recovery pace for two minutes. This sprint-recovery section repeated two more times before a three-minute cool down.

6. Make your commute your exercise

If you walk, bike or even run to your job, you won’t have to worry about trying to squeeze in “real exercise” the rest of the day, says Thompson.

“A lot of people are busy, so what are the things you have to do anyway that you can make more time efficient?” Thompson asks.

Thompson is a personal fan of the exercise commute. He placed 16th in the 1976 Boston marathon, and he credits his performance to his 12 mile-roundtrip work commute, which he ran every weekday.

If your workplace is too far to walk or bike, you could also consider walking up and down steps as part of your commute. Thompson now
works on the seventh floor of a hospital and tries as much as possible to avoid using elevators.

“Walking up to the seventh floor and walking down as much as I can is a way I squeeze exercise into my day as much as I can,” he said. “In a hospital, you spend an enormous amount of time waiting for elevators, so it’s actually quite efficient.”

7. Don’t just watch your kids play sports — get involved

Soccer parents who are trapped at the edge of a field all Saturday would do better to walk around the field than sit in a foldout chair. It gives you different angles to watch the game, and you’ll also get some physical activity in as well, said Thompson. If there’s no space to walk around, even standing provides a measure of physical activity that’s better than sitting. And for those who are truly dedicated to exercise and youth sports, you could always learn how to referee your kid’s games.

“Standing is better for your cardiovascular system than sitting, and any type of movement only adds to that,” said Thompson. “Probably the best thing you can do is learn to be a referee, because you get to run.” Of course, the same advice applies for whatever sport your children are involved in.

8. Clean the house

In the same vein as commuting for exercise, take a look at all the chores that have to be done in and around your home. Are you paying someone to landscape your yard or vacuum your carpets? Taking back these chores is more opportunity for physical activity, and you’ll save money, too.

“It’s amazing the number of my neighbors who have health club memberships but have somebody do their lawn,” said Thompson. “Little household chores, such as doing your own lawn or raking can add a lot of physical activity to your day.” Thompson advocates buying a push lawnmower to cut your grass, as the lack of motor means you’re working extra hard to push it across your grass.

While Thompson thinks that outdoor, physically demanding chores are the best exercise opportunities, he also noted that indoor cleaning and vacuuming also generate a fair amount of body heat, which means it also counts as physical activity.

“There are a lot of chores in our lives that are a way to obtain exercise if you want to do it,” Thompson said. The only caveat for this tip is that you have enjoy these chores to at least some degree, or else you’ll never do them, he says.

We want to help you feel stronger, happier and more empowered. Sign up for our newsletter and join our 30-Day Move More, Feel Better challenge. We’ll deliver tips, challenges and advice to your inbox every day.  

Use our challenge calendar below to stay on track — it can even sync to your own schedule and send reminders to your phone:

Read more: http://www.huffingtonpost.com/2016/04/29/eight-ways-to-sneak-exercise-into-your-normal-life_n_9859904.html

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Use Your Smartphone For Fitness Inspiration

Everything you need for a great fitness program is actually in the palm of your hand. Smartphone apps can help inspire your routine, track your progress and keep your nutrition sorted. Need to wind down after a tough bootcamp class? There’s an app for that too.

Here’s a list of HuffPost editor recommended apps, Instagram-based programs and more. Put those little machines to good use!

For when you want to track your progress:

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Prepping for a run? Don’t forget the app that tracks it.

1. MapMyRun, MapMyRide & MapMyWalk

“This has the best UI [user interface] of all the running apps I’ve used in the past. One app to keep track of all your runs and records. It even syncs with your device’s music library for workout playlists.” — Justin Block, associate sports editor

“I really like MapMyWalk. I ended up taking a ton of walks when I first had my son because I couldn’t work out yet and just needed to get out of the house. It really helped add a little structure and data to something that I would have been doing anyways and often pushed me to go further, walk longer.”  — Kerstin Shamberg, editorial partnerships director

I love the MapMyRun app! It’s extremely reliable and motivating to see how I’ve been progressing. — Kira Brekke, video editor

“I really like MapMyRide and MapMyRun. They are both heavily GPS based, but keep track of everything, speed, splits, elevation. And the app has internal (sponsor based) challenges that let you win real prizes. They have great social aspects too.” — Troy Dunham, art director

2. Nike

“I really, really hate running. But I love charts, and I love seeing when I’m making progress, and this maps it all out for you — during your workout you can see your pace and how far you’ve gone, and after your run it keeps track of ALL your runs, so you can see your improvement (or lack thereof, in my case). My favorite part is after the run, a celebrity athlete congratulates you on finishing (and I’m missing the years when Tim Tebow was in the rotation, because that made me laugh after every run).” — Kristen Aiken, executive editor, food and style

For when you need a reminder to get moving:

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Many apps will show you how to work out at home.

3. Couch to 5K

“It’s a great system to slowly get running more over the course of a couple months, starting off with super easy runs and getting harder as you go.  I love Seargent Block who is one of the voices on it… you feel like you’re in the Army! He’s no joke!” — Megan Robertson, director of video

4. Fit Bolt

If you’re a desk jockey, Fit Bolt will remind you to get up, stretch, do a few jumping jacks, drink more water or just breathe. I think everyone should use it. — Jade Walker, overnight editor

For when you want to use your wearable:

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Awearable canhelp you track and take stock of what you’re already doing.

5. Workout by Apple

“I use the ‘Workout’ app on my Apple watch, because it lets me select the type of workout, tracks my heart rate and distance I travel, and syncs with my other apps, like Health and Virgin Pulse.” — Tyler Kingkade, senior editor/reporter

6. Jawbone UP app

“I love my Jawbone bracelet and the UP app associated with it. Because I set goals for myself, I push myself to make them and I can see my progress over time. It’s what keeps me in line with walking, workouts, and sleep.” — Candy Bigwood, mobile art director

“I use the Jawbone wearable and their app’s ‘smart coach’ gives informative updates and tips about your sleep fitness.” — Justin Block

For when you want to sync up diet with exercise:

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Studies show that nutrition accounts for 75 percent of weight loss.

7. MyFitness Pal

“My favorite one is MyFitnessPal, which integrates with FitBit and lets you track food and calories throughout the day.  It’s really a great way to track activity and how many calories you’re consuming, and hit weight loss goals.” — Megan Robertson

“It’s an awesome resource for counting calories, and you can use it to lose/sustain weight with or without exercise. You can put in your target weight and it’ll tell you how many calories you can eat each day (within a healthy minimum, of course) to lose those pounds. Really useful for someone like me who’s not into ‘superfood’ and just wants to keep their weight in check.” — Andy Campbell, reporter

“I’d say I’m (sadly) a recreational fitness app user at best. I open them a few times a month when I’m either feeling like a) a boss for completing a killer workout or b) the laziest person in the world. However, I like being able to occasionally check My Fitness Pal when it comes to nutrition because I’ve found they have a fairly large database for restaurants and meals and the measurements are pretty on point. It’s one of the only apps I’ve used rather consistently in the past few months.” — Lindsay Holmes, deputy health editor

8. LoseIt

“I lost 12 pounds for my wedding using it!” — Sara Wald, partner studio

For when you need to take things down a notch:

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Yes, fitness also incorporates mindfulness.

 9. Calm 

“I put it on as background noise when I’m doing yoga or meditating, and they also have short guided meditations as well!” — Mallory Moyer, partner studio program manager

For when you need a little inspiration:

A video posted by Kayla Itsines (@kayla_itsines) on

10. Zombies Run 

I hate to exercise. Hate it. But this awesome story-telling app about a zombie apocalypse gets me moving. — Jade Walker

11. ClassPass

“It has allowed me to diversify my workouts and try new classes I wouldn’t have otherwise, if I had to pay a separate fee. You put in your location and you can find really great classes within .5 miles or 3 miles or however long you’re willing to travel. Plus, once you’ve started using it, it will start recommending classes for you based on the ones you’ve taken.” — Ashley Reich, executive weddings and divorce editor

12. Instagram

Instagram is great for fitness motivation/ new workout ideas because there’s so many fitness gurus out there on Instagram, constantly posting videos of their workouts. I always go to Instagram when it’s time for me to switch up my workout. It’s all right there in front of you! — Stephanie Petchers, associate producer for HuffPost Rise 

In particular, people loved @Kayla_Itsines:

“On Instagram, I love Kayla Itsines, the Australian fitness superstar.  I love the before and after photos of women who have gotten fit on her program and how encouraging and body positive she is.  Even if you’re not on her program, it’s amazing to see what people can achieve in a few weeks.” — Megan Robertson

“She has a stellar Instagram presence with really positive messaging and great ideas on body image. I do her guides!” — Eliza Sankar-Gorton, audience development

We want to help you feel stronger, happier and more empowered. Sign up for our newsletter and join our 30-Day Move More, Feel Better challenge. We’ll deliver tips, challenges and advice to your inbox every day.  

Use our challenge calendar below to stay on track — it can even sync to your own schedule and send reminders to your phone:

Read more: http://www.huffingtonpost.com/2016/05/04/best-fitness-apps_n_9853600.html

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‘Having weight loss surgery was a huge mistake’: One woman’s story of addiction | Fox News

(Photograph courtesy of Katie Pritchard)

Ten years ago, after her gastric bypass surgery at age 22, Katie Pritchard became an alcoholic and a drug addictand, she says, lost sight of who she really wanted to be. If she could go back in time, she’s not sure she would have had the surgery. This is her story, as told to Aviva Patz.

It’s not that there were medical complicationsmore like emotional complications. You’re supposed to undergo psychotherapy before and after gastric bypass surgery (here are 8 things you need to know about weight loss surgery before you get it), but I didn’t do that. And I desperately needed to. I’ve suffered from mental illness all of my life. My childhood was full of abuse, trauma, and bullyingby my peers, my brother, and my own dad. Gaining weight early, being insecure, and having poor social skills made me an easy target. Every day I got called things like “you ugly fat a**” and “you worthless pile of sh**,” and never had positive affirmations and validation, especially in the looks department.

I had tried to lose weight fast many times. I tried Atkins, the South Beach diet, veggies and fruit, you name it, but nothing ever worked. I blame my poor mental health at the time. The depression and anxiety were so debilitating that there was just no motivation to give it my all. I felt hopeless. 

The bariatric surgery did help me drop pounds146, to be exact. But it didn’t solve my problems. It actually made them worse. After I began losing weight, when men started telling me I was “pretty” (even calling me “hot” and “stunning”), I became promiscuous, wild, and irresponsible. I was finally getting the attention I craved and the love I wanted. I ate the attention up! I would do anything to keep that attention and prove to everyone who ever treated me poorly, “See! I am worth something! I’m not worthless! I’m not fat and ugly! I’m stunning! I’m beautiful!” (Heres what happened when 3 sisters underwent gastric bypass surgery.)

What I didn’t realize was that I was giving sex to get love, while the men I dated were giving love to get sex. And even as they lavished attention on me, my identity and self-worth remained firmly rooted in the toxic soil of pain, heartache, and loss. I may have looked pretty on the outside, but on the inside, I was still ugly from the damage, abuse, and trauma from my childhood. I still felt worthless.

I went on dates and began drinking. Eventually I would show up early to the dates to drink, stay after to drink, or go out and drink when I had no dates at all. (Could you have a problem? Here are 6 sneaky signs youre drinking too much.) I became addicted to painkillers after the surgery, as well; long after the pain was gone, the recreational high was irresistible.

At the time of my operation, I was 274 pounds (size 24/26). I went down to 127 pounds (size 6/8) in a year. But over the next 5 years, my drinking and drug use put back 100 of the 146 pounds that I had lost.

I hit rock bottom 5 years after the surgery. I was an alcoholic, a drug addict, extremely mentally ill, unemployed, bankrupt, single, STD-infected, and homeless. I cut my wrists to try to kill myselfI was very, very drunk at the time and didn’t care if I lived or died. I did it in the kitchen of the house I used to share with my ex-boyfriend. We had a three-tiered garden with a fountain in the back of the house. I remember holding my arm up in the moonlight in the kitchen after I slit my wrists and watching the blood drip down my arm. I remember thinking how pretty it looked, and I felt a strange peace come over me. My ex-boyfriend and his new girlfriend called 911. I refused to go to the hospital, but the paramedics said I had no choice.

A week later, I got arrested for driving while intoxicated. Having handcuffs around my slashed wrists was the last straw. I’m a Christianthat’s an important part of my lifeand I believe it was God’s way of saying, “She’s had enough. She’s been through everything she needs to go through.”

MORE: 10 Silent Signals You’re Way Too Stressed

I started getting better mainly because I finally wanted to. But also for a practical reason: The treatment centers at the homeless shelter where I was stayingthe Union Gospel Mission Homeless Shelter for Womenprohibited alcohol and drug abuse, so I would have gotten kicked out if I’d continued using. That rule, and the shelter’s amazing classes and counseling, are in large part what helped me get back on my feet.

I returned to school for the last semesterI’d been working on my college degree for 10 yearsand finally graduated. At that point, I had an opportunity to get my own apartment, where I now live with two kittens, Patrick and Maddie. I have been in therapy and receiving mental health treatment with the same providers for almost 2 years, and they have been an absolute miracle in my recovery and healing. (Ready to change your life? Join us for a 21-day challenge to lose weight, get stronger, and be happier than ever.)

Ten years later, I’m losing weight on my terms: through ballroom dancing, which is a passion I’ve had for years and never had a chance to pursue. I also gave up Mountain Dew and fast food. I’ve lost 31 pounds since January.

For many people, bariatric surgery is a lifesaver. For me, it just deepened my heartache, increased the number of memories I wish I could forget, and broadened the spectrum of the people I had to forgiveincluding myself. I needed time, therapy, processing, forgiveness, acceptance, and my relationship with God to do the deeper healing that has gotten me to the place I am today.

On April 28, I will be 2 years sober, and I’m entirely, completely, and utterly happier and more content than I’ve ever been.

This article originally appeared on Prevention.com.

Read more: http://www.foxnews.com/health/2016/04/29/having-weight-loss-surgery-was-huge-mistake-one-womans-story-addiction.html

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Mediterranean diet linked to lower risk of heart attack, stroke

 

(CNN)The list of Mediterranean diet benefits is getting even longer. A new study found that a diet high in fruits, vegetables, fish and unrefined foods is linked to a lower risk of heart attack and stroke in people who have heart disease.

The latest research builds on previous evidence that your health might benefit if you follow the Mediterranean diet. It can help your bones, keep your brain young, help you live longer, manage your weight better (PDF) and lower your risk of cancer and cardiovascular diseases.
The current study examined more than 15,000 people in 39 countries around the world, all with stable heart disease and an average age of 67. Researchers asked about their diet, including how many times a week they consumed servings from food groups such as meat, fish, dairy, whole grains or refined grains, vegetables, fruit, desserts, sweets, sugary drinks, deep-fried foods and alcohol. Participants were given a “Mediterranean diet score,” based on consumption of healthy foods, or a “Western diet score,” based on consumption of unhealthy foods.

 

Drayer said the Mediterranean diet is consistent with the new U.S. Dietary Guidelines and other diets, such as Dietary Approaches to Stop Hypertension, which have proved to be protective in terms of disease prevention. She recommends including foods from the Mediterranean diet, such as salmon, fruits, vegetables, whole grains and even a glass of wine, to keep our hearts healthy.
“The diet has proven itself, and it behooves every one of us to eat more fish on a regular basis, to have half of our plate filled with produce and to enjoy the occasional glass of wine,” she said. “And the more consistent you are with this type of diet, the more impact it has on your health.”

Study isn’t a ‘green light’ for unhealthy foods

The researchers also found that consuming a Western diet did not increase the risk of cardiovascular events. Stewart said this is surprising because such a diet includes foods known to increase the risk of obesity.
Although the study didn’t find an association with the Western diet, Drayer said it’s still important to limit processed and fried foods, since they’ve been shown to increase weight gain, cholesterol and heart disease risk.

See the latest news and share your comments with CNN Health on Facebook and Twitter.

The study does have some limitations, as it relied on people’s memories of what they ate, and the questionnaire didn’t define a serving size. The study was also part of a drug trial, but the findings of this study were not related to the drug.
Stewart and Drayer both caution that these new findings don’t mean people can consume unhealthy foods without restrictions.
“This study should not give people the green light to go ahead and eat large portions of sugary foods and beverages and deep-fried foods,” Drayer said. “But this study shows that it’s never too late to make changes in your diet, and it can be particularly beneficial to include healthy foods.”

Read more: http://www.cnn.com/2016/04/26/health/mediterranean-diet-heart-attack-stroke/index.html

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Our gigantic problem with portions: why we eat too much!

We are consuming ever bigger portions on ever larger dinner plates. Food manufacturers keep pushing us to eat more. Can we learn to control our helpings? Plus: Jay Rayner, Gizzi Erskine and Tamal Ray on their struggles with cutting down

If you want to see how inflated our portion sizes have become, dont go to the supermarket head to an antique shop. You spot a tiny goblet clearly designed for a doll, only to be told it is a wine glass. What look like side plates turn out to be dinner plates. The real side plates resemble saucers.

Back in a modern kitchen, you suddenly notice how vast everything is 28cm has become a normal diameter for a dinner plate, which in the 1950s would have been 25cm. Just because we are eating off these great expanses of china does not of course mean that we have to serve ourselves bigger portions. But as it happens, we usually do. Brian Wansink is a psychologist (author of Mindless Eating: Why We Eat More Than We Think) who has done numerous experiments to prove what you would hope common sense might already tell us: that oversized tableware makes us consume bigger portions. A large ice-cream scoop makes you take more ice-cream; a short, squat glass makes you pour more juice. Because it doesnt look like much, we still feel we are consuming roughly the same amount. Wansink calls this the size-contrast illusion. The real danger of these kitchen traps, writes Wansink, is that almost every single person in the world believes theyre immune to them.

What a recommended portion actually looks like

In fact, it seems that the only people who are immune to big portions are tiny children. Up until the age of three or four, children have an enviable ability to stop eating when they are full. After that age, this self-regulation of hunger is lost, and sometimes never relearned. This is a cross-cultural phenomenon, from London to Beijing. One study from the US found that when three-year olds were served small, medium and larger portions of macaroni cheese, they always ate roughly the same amount. By contrast, five-year-olds ate a lot more when the portion of macaroni cheese was oversized.

Shepherd's
The average shepherds pie ready meal has nearly doubled in size since 1993. Photograph: Felix Clay for the Guardian

In a world where food is ever-present, many of us have become like Alice in Wonderland, controlled by cakes that say Eat Me and bottles that say Drink Me. As the nutritionist Marion Nestle remarked 10 years ago in her book, What to Eat: It is human nature to eat when presented with food, and to eat more when presented with more food. The trouble is that we are pushed more food, more often, every day. In 2013, the British Heart Foundation published a report called Portion Distortion on how portion sizes in Britain have changed since 1993. Back then, the average American-style muffin weighed 85g, whereas 20 years later it was not uncommon to find muffins weighing 130g. Ready meals have also ballooned in size, with chicken pies expanding by 49% and the average shepherds pie nearly doubling in size since 1993 (from 210g to 400g). To overeat in such an environment may be less about lacking willpower than being set in your ways. Food psychologists talk about unit bias meaning that we are inclined to think that a portion equals one of something, no matter what the size. Even when its the 2,000-calorie single slice of pizza that nutritionists managed to buy in New York City: a whole days worth of calories in a single snack.

Girl
Could you pour out a recommended portion of breakfast cereal? Photograph: Sally Anscombe/Getty Images/Flickr RF

But while portions in cafes and restaurants are often now gargantuan, the recommended portions on food packets may be unrealistically small. For most breakfast cereals, the serving size across the EU is 30g. In a Kelloggs Variety pack, the Corn Flakes are just 17g. To my 16-year-old son, this is hardly more than a mouthful (admittedly, he is 6ft 11in). A couple of years ago, I interviewed a spokesperson for Kelloggs, who said that these tiny recommended sizes are aimed at children but admitted that adults do eat a bit more. They certainly do. A study in 2013 found that when 140 British adults in Southend and Birmingham were asked to pour out a normal bowl of cornflakes, 88% of participants took more than 30g. The average was 44g.

Our confusion over portions in Britain is linked to the fact that we have lost so many of our basic instincts about cooking. When the Department of Health tells us that the ideal portion of broccoli is two spears whereas for cauliflower it is eight florets, it doesnt bear much relation to ordinary meals. By contrast, a 2010 survey of nearly 1,500 elderly South Koreans found that there was still a remarkable level of convergence over how much to eat of particular foods, because of traditional cuisine. Almost all the Koreans in the survey agreed that a portion of polished white rice was 75g; sweet potato was 120g; spinach was a hefty 40g; and roasted white sesame seeds was 1g.

Without this kind of shared knowledge to guide us, we remain at the mercy of the food industry. In a state of overabundance, food companies have two possible strategies. One is to sell us smaller portions at higher prices this January, Unilever announced that it was cutting the size of ice-creams such as Magnum and Cornetto by up to a third (though, needless to say, it did not bring the prices down by the same margin). The other, more universal, approach is to attempt to sell us more food. In 1988, you could only buy a Cadburys Dairy Milk chocolate bar in a single size: 54g. Now, you can buy it as 49g, 110g, 200g and 360g. Compared with the truly colossal 360g bar, the still-massive 110g looks almost modest.

Our problem with portions is partly this: no one likes the concept of less. We are conditioned from childhood onwards to yearn for the overflowing glass and the laden table. An easy way to address this at home is simply to use smaller tableware. Often at the end of a meal, I am not really hungry but yearn for something sweet. I find that if I get a tiny dipping bowl and pile it high with whatever I desire dense chocolate brownies, sticky halva I feel satisfied, even with a tiny portion. When I first tried this, it felt silly. Could I really be fooled by a plate? Yes. I could. And so could you.

Last year, researchers at Cambridge University led by Theresa Marteau, director of the behaviour and health research unit, conducted an experiment in a local Cambridge pub called The Pint Shop. The researchers found that when larger glassware was used (370ml compared with 300ml), sales of a standard 175ml measure of wine went up by 9%. Marteau, whose research focuses on how people can be encouraged to adopt healthier behaviours, noted that the larger glasses made people feel they were drinking less, and so they gulped the wine faster. Marteaus hope is that government will look at studies such as this and adopt policies to reduce the availability of large portions. The short-term effect of the study has been rather different, however. Having seen the impact on sales, The Pint Shop is now permanently serving its wine in larger glasses.

Confessions of the food experts

Jay Rayner: I have no idea what reasonable portion control is

Jay
Rayner: I did not get to where I am today by being blessed lavishly with self-control Photograph: Suki Dhanda for the Observer

My approach to portion control is, like my sizable thighs, entirely hereditary. I got it from my parents. They were both raised in meagre surroundings during the second world war, with food in short supply and so, when they became parents, they went the other way. They made sure the table was always full. This was combined with the Jewish tendency even among those Jews with no interest in God or his weird picky dietary laws to overcater. Somewhere deep in the DNA is imprinted the message that tomorrow the Cossacks might be coming and so now you must eat, and who knows whether the Rosenbaums might be coming round needing to be fed, too.

Certainly, my late mother regarded enough food just for the members of the family as not quite enough, and I cant help feeling the same way. I freely admit to having no idea what reasonable portion control is. When dinner involves individual items a pork chop each, say, or a fillet of fish I end up feeling edgy, for there is no excuse to cook more of them than the number of people eating. I am happier when its a one-pot dish, a stew or a ragu for pasta, where volume is allowable and leftovers an absolute certainty, even if as a family we do it justice. I did not get to where I am today by being blessed lavishly with self-control. What kind of restaurant critic would that be?

To be fair, mine is a house of home workers, so nothing gets wasted; last nights overcatering is merely todays fridge lunch. That said, there are irritations. I should by now know how much rice or pasta to cook for four people. They even tell you on the side of the pack. Do I pay attention to such things? Do I hell. Our fridge is always stacked with little white bowls of last nights carbs. One day Ill learn. Possibly.

Thai
For dinner, Rayner will make a Thai green curry. Photograph: Getty Images/EyeEm

Jays typical food day

Breakfast will usually consist of granola, yoghurt and milk. And a bucket of coffee (milk, no sugar), followed by a second bucket of coffee. For lunch, Ill have some leftover roast chicken and salad, if Im feeling virtuous. Cheese on toast, if Im not. For dinner, Ill typically make something like a Thai green curry, using four chicken breasts, cauliflower and green beans, and serve it with white rice, which I tend to avoid myself. I cook too much, so some ends up in the fridge. If its a drinking night, Ill definitely have three 175ml glasses of white wine. And then, if Ive had the wine, a mini-Magnum. One leads to the other.

Gizzi Erskine: Feeling full makes me feel sane

Gizzi
Erskine: Im intrinsically greedy, too, so I need to be quite careful when serving up at home. Photograph: Katherine Anne Rose for the Observer

I get kicks from feeding people. But Im intrinsically greedy, too, so I need to be quite careful when serving up at home if Im feeding myself and my boyfriend, Ive been known to look at our dinner plates and take the more heaving of the two plates. Even serving the same amount on each plate is actually crazy I may be stocky and need a lot of fuel (Im quite buzzy and run around a lot), but hes 6ft 6in.

When I eat at home, my plate is mostly whole grains, pulses and vegetables. I eat lots of nuts, mostly cashews, an avocado a day. Im getting more into things like tofu and tempeh, too, so serving size is of less importance there. I eat fish a couple of times a week and each year Im eating less and less meat and dairy. Once a week Ill make a Sunday roast with a big joint, or a whole chicken, and then use the remaining meat in dishes throughout the week. Im really good with leftovers and I take solace in batch cooking, specifically to gauge how much food Im meant to be eating so, if Im making a stew, I will portion it up into cartons to store in the freezer. But as a rule I dont have food left on my plate I pretty much always finish what Ive served, eating until Im bursting. Feeling full makes me feel sane.

Eating out is a minefield. I tend to go overboard my friends have stopped me ordering now as I want to try different things and I can put food away at a jaw-dropping rate. I never really question whether this is going to affect my weight or health because when I line it up with how I eat at home, it ends up pretty balanced. I question my alcohol consumption, but thats it.

Avocado
Erskine eats an avocado a day. Photograph: foodfolio / Alamy/Alamy

Gizzis typical food day: For breakfast Ill have two eggs, normally fried with half an avocado, and either a spicy tomato sauce and small corn tortilla, or loads of sauted spinach and mushrooms with a spot of creme fraiche. And a cappuccino. Mid-morning, I have a green juice, and I drink lots of water. Lunch is pasta with either a tomato-based sauce such as puttanesca or a cavolo nero, chili and anchovy pesto (I weigh 80g of good durum wheat pasta but add too much sauce and cheese). I dont really snack but feed occasional epic chocolate cravings when they come. For dinner, Ill have a recipe Ive been developing maybe a chicken stew with chorizo and barley and a green salad. And a decent glass of wine, four or five days a week.

Tamal Ray: Its difficult to not end up comfort eating in front of the telly

Tamal
Ray: I try to decide on a sensible amount to plate up and never go back for seconds. Photograph: Christopher Thomond for the Guardian

Being a bit of a chubby kid, portion control wasnt something I was particularly good at, and even now, I havent really nailed it. Im totally incapable of self-control anywhere that has free food or a buffet, hoovering it all up like Im still a hungry student surviving on baked beans and bits of stale bread. Im terrible in restaurants, too. I still get really excited at the prospect of eating out, so I find it difficult not to go the whole way and have three courses. Its almost a relief if the plates of food arrive with measly portions at least I know that I wont be leaving the dinner table uncomfortably full.

I grew up in a Bengali household, a culture where moderation doesnt fit easily with our love of food. In a Bengali meal youll typically have a large plate with rice surrounded by a few small bowls each containing a different dish: dahl, vegetables, fish and maybe some meat. Each dish is supposed to be enjoyed individually with some rice, as eating them together would be considered to ruin the flavours.

When cooking for myself, I try to stay a bit more health conscious by sticking to a few simple rules. If the plate is divided up into vegetables, carbs and protein, then the vegetables should make up the biggest section on the plate. However, a quick browse of the latest health advice on portion control tells me something I could have already guessed myself: I eat too much meat. With a single chicken leg potentially being twice as much as my daily recommended intake of meat, its easy to end up overindulging. The solution is something Ive been meaning to do for a while: cook more meals with vegetables as the stars rather than as the unimaginative side dish to the meat.

As I like to take my time when cooking, I tend to make large amounts that will last for a few meals. Theres an obvious temptation to overeat when faced with a big pot of food and a hungry stomach, so I try to decide on a sensible amount to plate up and never go back for seconds. Honestly though, arriving home mid-week, knackered and starving, its difficult to stick to the rules and not end up comfort eating in front of the telly.

Porridge
For an early breakfast, Ray takes porridge. Photograph: Image Source/Getty Images/Image Source

Tamals typical food day: breakfast: a bowl of porridge if Ive woken up early enough. More likely to be a slice of toast eaten on the drive to work. Morning snack: Overpriced cup of coffee. Lunch: roast chicken salad with plenty of leaves and a flapjack. Dinner: lamb meatballs with rice and a kale and butternut squash curry. Snacks: A couple of kiwi fruit and some yoghurt with honey and raisins.

Hear Jay Rayner, author of The 10 (food) Commandments, explain how to eat at a Guardian LIve Q&A on 24 June at Cadogan Hall, London

Read more: http://www.theguardian.com/lifeandstyle/2016/apr/25/problem-portions-eating-too-much-food-control-cutting-down

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Biotech Company Claims To Have Successfully Used Gene Therapy In Attempt To Reverse Aging

In what they are claiming is a world first, biotech company BioViva hasannounced that they have used gene therapy to lengthen the caps on the end of DNA known as telomeres in the CEO of their company, Elizabeth Parrish.

Implicated in the aging process, telomeres protect the DNA.BioViva claims that their experimental treatments that were given to Parrish over a year ago, used initially against loss of muscle mass and stem cell depletion,have had the resultinstead of increasing the lengths of the telomeres in her white blood cells. Others are highly skeptical.

Telomeres are found on the ends of each chromosome, which contain all the genetic information thatcodes for the organism, and protect the DNA from natural wear and tear. Think of them as the little bit of plastic on the end of shoelaces thatprevent them from becoming unraveled. As a cell divides and the chromosomes are copied, a little bit gets shaved off each telomere meaning that as you age, they get shorter and shorter until they reach a critical length and the cell stops dividing or dies.

BioViva CEO Elizabeth Parrish claims that the gene therapy she received successfully lengthened her telomeres. 10,000x/YouTube

These caps and their shortening havebeen variously linked to aging and disease, and so the theory goes that if you can prevent, or somehow reverse this, it could also prevent the aging process. This is not as extraordinary as it sounds, as something to this effect has already been managed on human cells cultured in the laboratory. One team at Stanford University Medical Center, for example, introduced a modified type of RNA, which they engineered to extend the telomeres. They successfully managed to get the RNA to reverse the shortening of telomeres in skin cells, allowing them to divide more than 40 times more than untreated cells.

This method, however, is only designed to help extend the life of cultured human cells used in drug testing or disease modeling, and after a few days the protective effect wore off. This new announcement from BioViva claims to have made the leap from petri dish to human, sayingthat they have managed to lengthen the telomeres in Parrishs white blood cells. Unable to conduct the treatment in the U.S., Parrish flew to Colombia to get it done, adding to the murky circumstances surrounding the therapy, of which no other details seem to have been released.

Without a published study or independent verification, a sample size of one and that one being the CEO of the company in question and not in a clinical trial it is impossible to say whether or not they have actually achieved this. It maysimply be some form of PR campaign or,as others have put it,a new low in medical quackery. Self-experimentation is not unheard of, with some who undertake it even going on to win a Nobel Prize, but that comes with hard data and evidence. Both are so far lacking here.

The researchers over at BioViva are saying that they will now continue to test Parrish for potentially years to come, though some have already hit out against the experiment, and even members of the companys own scientific advisory board have distanced themselves from Parrish and the experiment. It waits to be seen if any other information about the procedure is released by BioViva, and whether that will stand up to scrutiny.

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Read more: http://www.iflscience.com/health-and-medicine/biotech-company-claims-have-successfully-used-gene-therapy-attempt-revere-aging

Discover Weight Loss And Diet Counseling

There has been pressure on people in the world today to stay fit and slim as this has been the modern trend. Overweight and obese people therefore are trying each and every way to cut on body mass to become fit and prevent diseases that are associated with this problem. Due to this, there has been a rise in the number of counselors to help people struggling with weight. In relation to this, below is an article on weight loss and diet counseling.

It motivates the people with these problems to lose weight. Losing some by mass and keeping it completely off is a difficult process hence it needs motivation. The counselors help them gain the desire to lose a few more pounds especially to those who may not have a problem with being obese. Warning them of the health risks of obesity and constantly reminding them that it is possible, motivates them.

A balanced healthy diet goes hand in hand with the process of losing weight. Regaining of the lost pounds can be experienced in scenarios where the person trying to lose excess body mass keeps taking a poor diet. This may make a person frustrated hence these counselors make sure that these people are fully aware on what they are recommended to take and its quantity and what they should completely avoid.

The diseases that come as a result of being obese are clearly taught and explained to the overweight people by these counselors. Advice on lifestyle change to facilitate prevention and management of these disease and conditions is given to the obese people. Examples of the obese related diseases and conditions are gout, breathing problems, diabetes, high blood pressure and stroke.

Self confidence and esteem is widely enhanced after cutting off some body mass. Traumatizing events of feeling ugly or not mingling with other people out of fear of being rejected may be felt by obese people. Therefore, through this kind of counseling self confidence and self confidence is enhanced and they start feeling beautiful and elegant. Their lives are made much better through this.

Cosmetic and health fitness results from losing body mass. The physical fitness contours the body perfectly making the curves especially in women visible. Due to this, tight clothes tend to fit better and this in a big way improves body confidence. Movement with ease is facilitated when the people with obesity lose some mass through these sessions as mostly obesity limits a lot of movement.

The counselors offer guidance to the obese people and prevent them from giving up with the process. In this case, the counselors assist greatly the overweight people and this makes not to give up as they have that encouragement. The habits that led to obesity may return failure to have these professionals.

In conclusion, a healthy lifestyle ought to be practiced by each and every person. Moreover, this exercise should be recommended for the people with obesity as it helps them in losing weight and keeping fit, enhances their self esteem and prevents the diseases related with overweight problems among others.

You can get details about the benefits of receiving weight loss and diet counseling and more info about an experienced dietitian at http://diamondnutritioncounseling.com right now.

Weight Loss and Diet Planning

The Best Natural Herbs For Weight Loss

If you feel that dieting and exercising do not allow you to shed off excess pounds effectively, you are not alone. This is the reason why so many people opt for the intake of natural herb supplements meant to help in slimming down. These days, herbs for weight loss are very popular due to the fact that they tend to produce very little or even no side effects. Read on to get to know some of the most sought after ones.

Many of those who like to become slimmer naturally choose green tea. This well-known herb is capable of increasing the temperature of the body. In turn, this causes the metabolism to accelerate. It doesn’t come as a surprise why green tea is an ingredient shared by many slimming supplements. If you want to enjoy impressive results, consider drinking 4 to 5 cups of green tea everyday.

Also a popular supplement is ginseng. This herb is used by traditional healers in boosting the nervous system and enhancing the energy of their patients. Ginseng is also known to help the body react much better to stressful situations. By supplementing with ginseng, it is possible for you to have all the energy you need so you may carry out your exercise regimen on a regular basis.

Hibiscus is popular among weight watchers who are having a hard time watching their diet. That’s because this herb is known to reduce the absorption rate of fat and carbohydrates in food. There are a lot of slimming supplements on the market containing hibiscus powder. You may also get your hands on some hibiscus tea bags. It’s a good idea to drink a cup of hibiscus tea after every meal.

These days, many also go for supplements containing prickly pear. Traditionally, the herb is given to persons suffering from diabetes because it can regulate blood sugar levels. A lot of weight watchers these days take advantage of the said herb in getting rid of excess pounds. Aside from being able to regulate blood sugar levels, prickly pear also possesses appetite suppressing properties.

Numerous appetite suppressants contain ginger extract. It is no secret that ginger is very good at dealing with indigestion as well as various inflammatory conditions such as arthritis. However, this herb is also excellent at combating overeating as it can make your stomach feel full for a long time. Additionally, ginger is capable of increasing the core body temperature, thus promoting a speedier metabolism.

Guarana is another herb revered for its ability to make you slim down. It works by stimulating the nervous system, thus allowing you to have your daily dose of exercise. Guarana also has diuretic properties, which means that it can increase the production of urine and make you lose excess water. If you wish to get rid of a little water weight, consider taking a supplement containing guarana.

The above are some of the most well-known herbs that promote weight reduction. See to it that you choose the offering of a manufacturer that is known to produce top-notch supplements. Make sure that you carefully read the packaging and follow the instructions provided. Especially if you’re suffering from a medical condition, inform your doctor about your plan on taking a slimming supplement.

When you are looking for the facts about herbs for weight loss, go to our web pages online here today. More details are available at http://www.naturesbodycare.com now.

For information on a variety of weight loss plans go to weightlossdietingplans.org.