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Fitness Program –

Oct, 4th 2018 3:44 am, Article Recommended by Dr. J. Smith

The Air Force Fitness Program goal is to motivate Airmen to participate in a year-round physical conditioning program that emphasizes total fitness, to include proper aerobic conditioning, strength and flexibility training, and healthy eating. Health benefits from an active lifestyle will increase productivity, optimize health, and decrease absenteeism while maintaining a higher level of readiness.


Airmen who take a fitness assessment will receive a score in one of three categories:

Excellent: Composite score equal to or greater than 90, with all minimum components met.

Satisfactory: Composite score of 75 – 89.99, with all minimum components met.Unsatisfactory: Composite score less than 75 and/or one or more minimum components not met.


Airmen will receive age and gender-specific composite scores based on the following maximum component scores: 60 points for aerobic, 20 points for body composition, 10 points for push-up and 10 points for sit-ups.

Those with duty limiting conditions prohibiting them from performing one or more components of the fitness assessment will have a composite score calculated on the assessed components. Airmen must achieve a minimum of 75 adjusted points, based on points available, and meet minimum component standards. These Airmen will receive a Pass or Fail in AFFMSII.

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Fitness Program –

How To Use The Ketogenic Diet for Weight Loss

Oct, 3rd 2018 10:41 am, Article Recommended by Dr. J. Smith

The ketogenic diet puts your body into a state of ketosis, which ultimately allows you to use fat for energy.

Fat burning is just one of the many benefits of ketosis that improves overall health and makes it an effective tool for weight loss.

Keto has a cult following for a good reason: it makes you feel great. Keto-ers feel more satiated throughout the day and have increased energy levels, both physical and mental, leading to:

These benefits all contribute to weight loss; however, keto is not synonymous with weight loss.

Far from being a magic tool, the ketogenic diet takes accurate and diligent tracking and adjustment to work. You need a balance of the right macros, realistic goal setting and tracking to take you closer to achieving your weight loss goals.

In this guide, well cover the following:

What is Ketosis

What are KetonesBenefits of Ketosis

The Ketogenic Diet

What is the Ketogenic DietKetogenic Foods: What to Eat and What to Avoid

Designing a Keto Plan for Weight Loss

Using a Keto Macro CalculatorExerciseIntermittent FastingDealing with Plateaus

Testing and Tracking Results

How to Test Ketone LevelsThe Glucose-Ketone IndexBody Fat Tracking/PhotosTape MeasurementsUsing the Scale

Making Adjustments to Your Keto Diet

How to Adjust to Induce KetosisReview Your Goals and Results

By the end of this guide, youll have everything you need to get started on the ketogenic diet to lose weight the right way for the long term.

The ketogenic diet promotes and maintains ketosis. Ketosis is a metabolic state in which your body uses fat rather than glucose from carbohydrates as its primary source of energy.

To achieve ketosis, you stop supplying your body with carbs and sugar. This depletes your stored glucose also known as glycogen and your blood sugar and insulin levels decrease. Your body starts to look for an alternate source of fuel (fat), releases it and burns it for energy.

Hence, weight loss on keto.

Because of the decrease of glucose and increase in the metabolism of fat, ketosis has a ton of benefits its unique ability to induce weight loss is just one of them. Many people use ketosis as a treatment for epilepsy, diabetes and even cancer.

When your body burns fat, it produces ketones. Without ketones, youre not in ketosis. Therefore, the ketogenic diets sole purpose is to aid and promote ketone production.

Ketones are the metabolic fuel produced when your body shifts into fat-burning mode.

Glucose and ketones are the only energy sources used by the brain. Think of ketones as the auxiliary power source of your body.

Before the advent of agriculture, when our ancestors were hunter-gatherers, they fasted regularly. When food was scarce, they didnt have a choice but to wait for an opportune time to hunt for food and cook it.

They had a very low intake of carbs and protein and thus were unintentionally running on ketones. Converting stored fat into energy is hardwired for our survival and a natural part of human existence.

Your body burns fat to use and produce ketones whenever glucose sources are low or depleted, such as:

Lipase (an enzyme responsible for fat breakdown) releases stored triglycerides (fats). These fatty acids go to your liver and your liver turns them into ketones.

There are three types of ketone bodies:

Now that you know what ketones are and how ketosis works, you probably want to know why you should consider eating a ketogenic diet the diet that promotes ketosis.

The benefits of ketones come from your body burning fat for fuel and the lowered glucose and insulin in your blood.

The benefits of ketosis include:

Aside from the therapeutic benefits of ketones, many people fall in love with keto because of the way it makes them feel both mentally and physically.

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The ketogenic diet is an effective tool for weight loss because of the dramatic decrease in carb intake, forcing your body to burn fat instead of carbs for energy.

Results vary among individuals due to several factors such as insulin resistance and unique body composition. Nonetheless, keto has consistently lead to a reduction in weight and body fat percentage in a wide range of situations including but not limited to obesity, type 2 diabetes and athletic performance.

A randomized control study in 2017 examined the effects of a ketogenic diet combined with Crossfit training on body composition and performance. Results from this study concluded that subjects following a low-carbohydrate ketogenic diet (LCKD) significantly decreased body weight, body fat percentage and fat mass compared to those in the control group[*].

The subjects following the ketogenic diet:

Dashti et al. performed a study in 2004 observing the long-term effects of a ketogenic diet in obese patients and found the following[*]:

Partsalaki et al. carried out a study in 2012 comparing the effects of a ketogenic diet versus a hypocaloric diet in obese children and adolescents. Results showed[*]:

Additionally, a 2008 study looking at the effects of a low-carbohydrate ketogenic diet versus a low-glycemic index diet in type 2 diabetics was conducted.

Results from this study concluded that participants following the ketogenic diet had significantly greater improvements in weight loss, hemoglobin A1c, and high density lipoprotein (HDL) cholesterol compared to the low-glycemic index diet group[*]:

Those following a ketogenic diet:

The ketogenic diet works for weight loss because its based around high fat, adequate protein and very low carb intake.

Theres a common misconception that fat is bad for you; however, this misconception fails to adequately represent healthy fats which are actually good for you.

Aside from other scientifically-proven benefits, saturated fats like medium-chain triglycerides (MCTs) go directly to your liver to be used for energy.

The ketogenic diet, with its high percentage of good fats, leads to a fat-adaptive metabolic state.

Fat-adaptation occurs when your body becomes more efficient at burning fat for fuel. The longer you maintain a fat-adaptive state, the more ketones you produce.

The goal of a ketogenic diet is to maintain high amounts of ketones so you can reap all of the benefits that occur from being in ketosis.

A high fat, ketogenic diet is also protein-sparing: your body keeps burning fat and doesnt turn to protein as an energy source.

Protein is extremely important on keto as well. Ideally, you should consume0.8 grams of protein per pound of lean body mass.This will prevent muscle loss.

To calculate your lean body mass, you have to:

Worried that 0.8 grams per pound of lean body mass is too much protein?

The truth is that on a keto diet, you can eat a lot more protein than the standard 10-15% of total calories (that some other sources promote)without being kicked out of ketosis.

Too much protein wont raise your blood glucose and decrease your ketone levels. Thats just a myth.

Check out the video below by Perfect Keto founder Dr. Anthony Gustin to understand the role protein plays on keto, why we recommend a higher protein intake, and why gluconeogenesis is not a problem:

The difference between ketogenic and low-carb diets is that the ketogenic diet aims for ketosis.

Other low-carb diets may not have a large enough decrease in carb intake to shift your metabolism into producing and burning ketones for fuel.

But, certain types of keto diets do have some leeway with carb and protein intake.

Like intermittent fasting, you can customize the ketogenic diet according to your goals or needs.

There are four common types of ketogenic diets:

Ketogenic foods are high quality, whole, natural foods processed as little as possible. To avoid processed foods, many keto-ers prefer to make everything themselves, from burgers to homemade ghee).

Ketogenic foods are high in fat, adequate in protein and of course, low carb.

The most common mistakes on a ketogenic diet include not watching the quality and composition of your food and being careless about your carb intake.

To lose weight on keto you must:

Your carb and protein intake makes (or breaks) your ketogenic diet. You can tweak your macros according to what works for you, but the general macronutrient ranges are:

These can vary according to your goals, needs and body composition. Designing your ketogenic diet involves calculating your macros.

Keto has been called Atkins on steroids and is often compared to other diets like paleo and the Mediterranean diet. What are the similarities and differences between keto, Atkins, paleo and the Mediterranean diets?

Well, to start, all four diets are centered around whole food. Any of these diets can be used to achieve your desired weight and health goals but the main differences come down to the macro distributions and of course, ketosis.

The Atkins diet, formally called the Atkins Nutritional Approach, was founded by cardiologist Dr. Robert Atkins as a weight loss tool based on the idea of eating right, not less.

The similarities: Both the ketogenic and Atkins diets reduce your intake of carbs and sugar while shifting you toward eating whole, healthy foods.

If done correctly, the result is ketosis, weight loss and better mental acuity and physical energy from the steady fuel of ketones.

The difference: Atkins has four phases. The induction and balancing phases (Phase 1 and 2) resemble the ketogenic diet most closely.

In the ketogenic diet, the carb, protein and fat macros are sustained in their allotted portions to induce and maintain a state of ketosis.

The Pros of Atkins:

The paleo or paleolithic diet also called the caveman diet, hunter-gatherer diet or Stone Age diet is based on consuming the foods available to our ancestors in their hunter-gatherer days and the early days of agriculture,about 10,000 years ago.

With paleo, processed food is out. This means no sugar or flour-based foods since producing sugar and milling wheat wasnt invented yet back then.

Anything you could hunt, catch, pick or dig from the ground easily is in, such as meat, seafood, fruits, nuts and vegetables.

The similarities: Both the ketogenic and paleo diets are rich in non-starchy vegetables. Both also restrict sugar, grains, legumes and recommend high-quality animal proteins and fats.

The differences:

As long as your gut doesnt have a problem breaking them down, keto is perfectly okay with full-fat, all natural dairy cheese, butter, ghee. Conversely, paleo avoids anything that can compromise the gut like dairy.

Compared to the very low carb restriction of the ketogenic diet, paleo does not restrict starchy vegetables and sugary fruits, making it close to impossible to get into ketosis.

The Pros of Paleo:

Physiologist Dr. Ancel Keys noticed that the Mediterranean people living in southern Europe (Greece, Italy, Crete) had much lower risks of heart disease than Americans. He recorded what they ate and the Mediterranean diet was born.

This diet consists predominantly of fish, vegetables, fruits, seeds, beans, olive oil, nuts, cheese, yogurt and grains. Poultry and eggs eaten every two days, red meat restricted to 3 ounces per week and a glass or two of wine daily.

The similarities: Like keto, the Mediterranean diet emphasizes simple, whole foods.

The differences: The Mediterranean diet is relatively low-fat, with non-ketogenic net carbs coming from grains like bread, quinoa, brown rice, starchy fruits and vegetables.

The Pros of the Mediterranean Diet:

The ketogenic diet has one purpose: to induce ketosis, burning fat instead of carbs.

The other diets have their own share of health benefits, particularly the Mediterranean diet[*], and all of them help with weight loss, though only the ketogenic diet helps you induce and maintain ketosis.

The focus of these diets is to eat healthy, whole foods that are as close to nature as possible. Even without the rigorous tracking involved on keto, you still have to watch the amount of food you are consuming on these diets in order to attain the benefits.

Keto is already considered Atkins on steroids. If youre eager to gain the benefits of being in ketosis, the paleo and Mediterranean diets can be customizable to induce a ketogenic state.

Simply replace all of the bread and starchy root vegetables with more oil, fatty meats and fish and low-carb nuts.

We feature all three of the above diets on Perfect Keto:

Using the ketogenic diet for weight loss is all about tracking and calculating:

Anything out of balance like too much protein or excessive exercise can do something as simple as slow your progress into ketosis, or something more grave like disrupt your health.

Your personal needs and goals determine a lot when using the ketogenic diet for weight loss. The most important step is calculating (and sticking to) your macros.

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How To Use The Ketogenic Diet for Weight Loss

Doctor K Weight Loss: Weight Loss Clinic for Women Over 40

Oct, 3rd 2018 10:41 am, Article Recommended by Dr. J. Smith

Ive run my weight loss clinic in Harley Street for almost 10 years, focusing on one thing:

I help women over 40 lose weight.

And guess what?

Ive found that its possible to lose weight without dieting.

To find out more about my weight loss approach watch the video (or read on):

Heres what you really need to know about my weight loss approach:

Please check out my testimonials page to hear from other women whove benefited from this approach.

Click here to learn more about how to lose weight without dieting:

If you are keen to book an appointment, fill out the contact form on this page or click here.

If youd like to learn more before making your booking, I strongly recommend you watch my video: 3 Things You Should Know About How to Lose Weight Without Dieting. Click here to see it

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Doctor K Weight Loss: Weight Loss Clinic for Women Over 40

hCG pregnancy strip test – Wikipedia

Oct, 2nd 2018 5:41 pm, Article Recommended by Dr. J. Smith

This article does not cite any sources. Please help improve this article by adding citations to reliable sources. Unsourced material may be challenged and removed. (August 2017) (Learn how and when to remove this template message)HCG pregnancy strip testMedical diagnosticsPurposePregnancy test

Detection of human chorionic gonadotrophin (hCG) in urine or serum is an easy first method of diagnosis of pregnancy. hCG can be detected as early as the sixth day after conception. hCG is also an important tumor marker because it is produced by some kinds of tumor, such as: seminoma, choriocarcinoma, germ cell tumors, hydatidiform mole formation, teratoma with elements of choriocarcinoma, and islet cell tumor

Pregnancy detection kits containing a strip or card impregnated with anti-hCG globulin are readily available. The test is executed by immersing the proper end of the strip in urine or sprinkling three drops of urine on the indicated site of a card. The result is readable within two to three minutes.

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hCG pregnancy strip test – Wikipedia

Vegan Diet Benefits, Vegan Diet Risks & How to Follow One …

Oct, 1st 2018 9:42 am, Article Recommended by Dr. J. Smith

Vegans choose to avoid eating all animal products for a combination of reasons, which typically include better health, easier weight loss or maintenance, protection against chronic diseases, and even a positive effect on the world around them.Those are just some of the benefits of a vegan diet.

In contrast, each year, the average American consumes more than 200 pounds of meat and poultry, which is about three times the global average. In addition, the average adult living in the U.S. consumes 607 pounds of milk, cheese and other dairy products each year, plus around 79 pounds of fat a year (including some from low-quality animal products), a whopping 22 pounds more than consumed in the 1980s. (1)

One of the biggest problems facing us today is that the mass production offactory-farmed animal products usually doesnt take into account the welfare of either the animals involved or us, the consumers. Another major player in this equation is the environment, since a large body of research now shows how much the industrialized livestock and dairy production take a serious toll on the ecosystem. For example, these industries appear to be accountable for a quarter or more of the total greenhouse gas emissions that are linked to alarming climate changes. (2)

Its clear by now that many adults (and children too) living in western, industrialized nations tend to eat too much packaged foods, often too many animal products and, to top it off, usually too little plant foods too. Processedfoods of all kinds, including low-quality meats and dairy products, are now produced in an increasingly mechanized manner that makes them more shelf-stable, cheap and convenient than ever before. Add in synthetic flavor enhancers, lots of sodium and added sugar too and youve got products that tend to be very tasty, calorie-dense and easy to overconsume.

Following a vegan diet is one way to avoid the dangers of conventional meat and dairy. So what do vegans eat? What are the benefits of a vegan diet, and how can you follow one? Lets take a look.

What is a vegan diet?

Vegans are vegetarians that take things one step further, avoiding all animal products in their diets. Many vegans make a commitment to eat more plant foods, especially fruits and vegetables, along with 100 percent whole grains, beans, legumes, nuts and seeds. In addition to making a commitment to eat fewer animal products, most also work on limiting ultra-processed foods, like white carbs and too much sugar (even though theyre technically vegan).

Theres several variations and definitions when talking about vegetarianism. Here are the most common:

What do vegans eat?

Fruit and/or vegetables tend to make an appearance in almost every vegan meal. For example, for breakfast instead of eating bacon and eggs, someone with a sensible vegan diet might have oatmeal, fruit, nuts, coconut milk and seeds. For lunch, it might be rice and beans with a salad. Throughout the day, vegans might snack on nuts, raw veggies and hummus, and more fruit. And for dinner, foods like tofu or beans, grains, sweet potato and more veggies are common.

Depending on the exact type of plant-based diet someone follows, vegans/vegetarians typically eat:

Note that if youre a raw vegan, some of these foods are further limited. Foods that are allowed in limited amounts on a vegan diet are those that have not been heated over 115 F.

What do vegans avoid eating?

Vegans eat NO meat, fish, eggs or dairy. They also might not consume honey or any products made with any sort of animal-derived ingredients like gelatin. Despite excluding meat, dairy, eggs and fish, not all vegan diets resemble one another since you can avoid animal foods and still consume many unhealthy ingredients like white bread, refined oils and lots of sugar.

A healthy vegan diet is one composed largely of unprocessed plants. Depending on the reasons someone chooses to go vegan, that personmight try very hard to avoid all animal products, junk foods, and also hyper-processed carbs or packaged vegan products made to be dairy or meat alternatives.

Can you eat bread as a vegan? This depends on if you eat only raw vegan foods or avoid gluten (a protein found in wheat). Those who are raw vegan or gluten-free vegan dontconsume grains or other foods made with wheat flour. However, its more common for vegans to include wheat and other cooked grains in their diets in order to have more variety. In this case, yes, vegans eat bread.

Some studies have found that compared to lacto-ovo-vegetarian diets (those who eat eggs and dairy but not meat), vegan diets seem to offer additional protection for obesity, hypertension, type 2 diabetes and cardiovascular mortality. (4) According to a report published in the Journal of the American DieteticAssociation, Vegetarian diets offer a number of nutritional benefits, including lower levels of saturated fat, cholesterol, and animal protein as well as higher levels of carbohydrates, fiber, magnesium, potassium, folate, and antioxidants such as vitamins C and E and phytochemicals. (5)

A vegan diet, when carefully planned and executed, can be healthy for most people however, its not always a good idea for everyone. Studies show that there are some nutrient deficiencies that tend to be higher among vegans, especially those consuming processed diets or struggling with other health conditions (like anemia, for example, or being underweight) that interfere with normal nutrient absorption.

Because a vegan diet can be both hard to follow long term and also potentially problematic, some people prefer to stick with a flexitarian approach to eating less animal products instead. For example, you might not consider yourself a vegan or even a vegetarian, but you can still make a conscious effort to limit your intake of animal products, focusing on eating plant foods the majority of the time. With this flexible approach you might still choose to have animal products several times per week but probably not every single day.

Switching to a vegan diet is considered a healthy move by many, but it may not be all its cracked up to be in some bases. Below are some of the downsides to eating a completely vegan diet long term (more than several months): (6)

1. Youll Likely Lose Weight

Cross-sectional studies of plant-based eaters (vegetarians and vegans) have shown that on average they have a relatively low BMI, especially vegans. (7) If you change your diet to favor plants and unprocessed foods, youre very likely (although not guaranteed) to consume fewer calories than you did when you were eating the standard American diet thats high in things like sugar, refined carbs, dairy and low-quality meat.

More than a quarter of the calories in many Americans diets come from highly processed and damaging carbohydrates, like soda and sweetened grain products, while another quarter come from animal products. Plants have fewer calories relative to their weight in other words, they have a lower caloric density and are also nutrient-dense. Theyre also high-fiber foodsand filling, which can help curb food and calorie intake more easily.

2. Improved Gut Health

Health markers like your weight, body composition, blood sugar, blood pressure and cholesterol depend on many variables: physical activity, age, body composition, time of day, stress, sex, hormones and, of course, your diet. All of these also influence your gut health, which in turn determines many processes in your body beyond just digestive health.Consuming a plant-based diet can make it easier to get enough prebiotics and probiotics to maintain a healthy gut environment.

The good bacteria that make up someones healthy microbiome need fiber from plant foods along with probiotics to flourish. Recent studies have revealed the roles that microbes in thegut play in numerous aspects of health, from burning calories to keeping us mentally sharp. A 2014 report published in the journal Nutrients states, The vegan gut profile appears to be unique in several characteristics, including a reduced abundance of pathobionts and a greater abundance of protective species. Reduced levels of inflammation may be the key feature linking the vegan gut microbiota with protective health effects. (8)

3. Higher Intake of Antioxidants and Enzymes

Vegans tend to consume lots of fresh produce, often in raw form. This can provide many protective antioxidants that fight free radical damageand also boost vital enzyme content. When cooked over a certain temperature, the enzymes found in foods become destabilized. Enzymes are important because theyre needed to break down the food into smaller nutritional units that the body can handle.

While the pancreas and other cells make enzymes in the body, raw foods provide more enzymes for the body to use. In a diet of purely cooked foods, the pancreas and other organs are overworked, because there is no external enzyme source, and as a result, they become exhausted. Eating a variety of veggies and including raw foods can help reverse this process.

4. Protection Against Metabolic Syndrome

When done the right way, a healthy vegan diet can help keep you protected from metabolic syndrome risk factors like high blood pressure, diabetes and insulin resistance. However, its important to note that not every vegan diet will have this benefit; the quality of carbs in someones diet (processed or unprocessed) and overall nutrient intake arestrong determining factors.

Hypoglycemia is a blood sugar condition that occurs when there is an imbalance between glucose and insulin levels. If you consume simple sugars (processed carbohydrates) that make your glucose and insulin levels spike quickly, the sudden drop in blood sugar that ensues leaves you hungry and sometimes dizzy and anxious too. Eating an unhealthy diet thats high in sugar, low in fiber, and high in inflammatory or processed foods means your glucose levels rise and plummet rapidly, and possibly that your insulin levels are too high and continue to rise higher, setting the stage for diabetes. A poor diet also impacts your blood pressure, cholesterol and triglycerides.

Consuming more whole foods and plant foods as part of a vegan diet can help lower inflammation, facilitate with hormone balance and keep this from happening. But again, not every vegan diet will guarantee this.

5. Less Impact on theEnvironment

According to the EnvironmentalProtection Agency, agriculture, forestry and other land use accounts for 24 percent of global greenhouse gas emissions each year, mostly due to cultivation of crops and livestock along with deforestation (clearing forests to have more land for livestock to live).

This estimate does not even include the CO2that ecosystems remove from the atmosphere each year in other ways related to the livestock industry, such as through processing and transporting of animal products, or from the impact that deforestation has on dead organic matter and soils. Neither does it reflect the serious issues of toxic waste runoff from factory farms, causing chemicals and pollution to make their way into the water supply. Moreover, concerns like hormones and antibiotics used in the livestock and dairy industries impacting both the ecosystem and food supply are considerations.

There are multiple environmental benefits to consuming less factory-farm animal products and rather purchasing sustainable, grass-fed products. For some people, theyre motivated enough to cut out animal products from their diets all together for these reasons.

In my opinion, you might want to consider some alternatives to a strict vegan diet, including Paleo vegan.

Compared to strictly being vegan, usually as a vegetarian or pescetarian youre able to get plenty of protein (amino acids) and vitamin B12 without supplementation, so overall I prefer those approaches. That being said, if youre a vegan I strongly suggest you supplement with vitamin B12 and consume plant-based protein powder dailyand also include plenty of nuts, seeds, mushrooms, beans, seaweed and higher protein grains (like quinoa, for example) in your diet.

Then theres the option to try a paleo vegan diet, which basically means you avoid most or all animal foods but also added sugar and processed grains or soy products. On a paleo diet, typically foods like meat, fish, vegetables, fruits, roots and nuts are encouraged, but all grains, legumes, dairy products, salt, refined sugar and processed oils are not allowed. Because there would be hardly anything left to eat if you followed both of these plans (paleo AND vegan), modifications usually need to be made in order to offer enough variety.Most raw foodists and fruitarians (such as those doing the 80/10/10 diet) followa vegan paleo diet, but this isnt easy long term and might not provide enough calories. (9)

You might also try the flexitarian approach, perhaps keeping your intake of animal foods to only one to three times weekly. A major benefit in terms of this lifestyle is that you get more minerals, omega-3 fats, protein andhealthy fats overall in your diet. Regardless of whether you choose to eat a vegan diet all the time or not, I recommend focusing on these dietary habits, which are the cornerstones of health no matter what your preferences are:

At the end of the day, each one of us reacts to eating in a certain way a bit differently. Its important to pay attention to how dietary changes affect you and to make changes based on whats actually healthiest, rather than just following how someone else tells you should should eat.

I personally consume about 70 percent raw plant-based foodsbut also about 30 percent high-quality animal foods like organic grass-fed beef, organic pastured dairy, wild-caught fish (wild-caught salmon is my favorite), and free-range organic poultry and eggs. Ive tried a number of diets, including vegetarian, vegan and pescetarian, and have found I really feel the best following this ratio. I call this ratio the healing foods diet and have also found this to have the best results with my patients. Heres the new, updated Healing Food Shopping List so you can have an extensive food guide to follow.

The bottom line: Always pay attention to your own biofeedback, monitoring how you feel as you make changes to your diet. Focus on factors beyond just your weight too for instance your energy levels, mental well-being, sleep, libido, skin health, digestion and cognition/concentration.

From the sound of it, you might think leaky gut only affects the digestive system,but in reality it can affect more. Because Leaky Gut is so common, and such an enigma,Im offering a free webinar on all things leaky gut.Click here to learn more about the webinar.

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Vegan Diet Benefits, Vegan Diet Risks & How to Follow One …

Obesity management – Metropol

Sep, 29th 2018 10:44 am, Article Recommended by Dr. J. Smith


Obesity management (OM) focuses on practicing and applying tools in relation to how the individual can manage the causes and symptoms of overweight/obesity using health coaching, physical activity and nutrition.

Obesity is a major global challenge. Worldwide obesity has nearly tripled since 1975 and in 2016, 650 million people were obese. The aim of this elective course is to practice skills related to coaching and counselling of overweight/obese clients. The focus is on modification of lifestyle to prevent and treat overweight and obesity.

We will present to the students how the individual can manage the causes and symptoms of overweight/ obesity using knowledge within health coaching, physiology, physical activity and nutrition.

Based on interdisciplinary research evidence and best practice, students will learn and communicate key physiological, dietary and physical activity messages to increase positive behavior change in overweight/obese individuals. Students will learn a framework to counsel clients and will train health coaching using a volunteer overweight/obese case client to experiment and convert theory into practice. They will work with their own client and meet two-three times to help the client overcome resistance and support client for changes in diet and physical activity. The students will do assessments such as dietary interviewing and work out a diet and physical activity plan based on clients needs, culture and preferences.

Thus, this course focuses mainly on practicing and applying tools that can provide the students with hands on experiences they can implement directly into their professional practice.

Lectures, group work, role-plays, exercises, health coaching with clients, supervisions and student presentations.

The exam consists of a combination of a portfolio and an oral examination. The oral exam uses the portfolio as a point of departure for a student presentation and dialogue. The students will receive one grade based on the Danish 7-point grading scale.

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Obesity management – Metropol

Global obesity management market insights shared in …

Sep, 29th 2018 10:44 am, Article Recommended by Dr. J. Smith

The global obesity management market is estimated to be $XX billion in 2018 and is expected to reach $+XX billion by 2023 growing at a CAGR +6.2% during the forecast period.

Management of obesity can include lifestyle changes, medications, or surgery. The main treatment for obesity consists of dieting and physical exercise.

Diet programs may produce weight loss over the short term, but maintaining this weight loss is frequently difficult and often requires making exercise and a lower calorie diet a permanent part of an individual’s lifestyle.

Success rates of long-term weight loss maintenance with lifestyle changes are low, ranging from 2 to 20%. Dietary and lifestyle changes are effective in limiting excessive weight gain in pregnancy and improve outcomes for both the mother and the child.

The National Institutes of Health recommend a weight loss goal of 5% to 10% of the person’s current weight over six months.

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Top Key Players:

Roche, GlaxoSmithKlin, Orexigen Therapeutics, Arena Pharmaceuticals, VIVUS, Novo Nordisk and other.

The global obesity management market report gives a short course of occasions to each part. Key drivers and confinements influencing the market parts are furthermore indicated precisely.

It moreover helps in choosing clarifications behind the progression of particular segments over others in the moving toward years. The general market is in like manner parceled in light of geography in the United States, Europe, India, Japan, China, and Southeast Asia.

The geological division gives a specific assessment of the factors supporting these locale, the great authoritative techniques, and the impact of the political structures. The most effective treatment for obesity is bariatric surgery.

Surgery for severe obesity is associated with long-term weight loss and decreased overall mortality. One study found a weight loss of between 14% and 25% (depending on the type of procedure performed) at 10 years, and a 29% reduction in all cause mortality when compared to standard weight loss measures.

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This global obesity management market report gives an epic research on the key players and all around bits of acknowledging which joins the force of the slanting players. Mergers, acquisitions, affiliations, empowered endeavors and contracts are the most basic business theories that are gotten by the principle players and are in like way watched and evaluated in the report.

It gives an indisputable examination of the business and looks parts that impact open’s advantage, key models and troubles looked by industry individuals. The global obesity management market report quantifiable examining report sees their gathering base, thing make, contenders, applications, assessing, net edge and subtle segments.

SWOT examination is one of the true blue parameters in setting of which these affiliations are plot out.


Table Of Content:

The global obesity management market research report contains:

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Global obesity management market insights shared in …

Overweight Healthcare Professionals | Obesity and Weight …

Sep, 29th 2018 10:44 am, Article Recommended by Dr. J. Smith

Obesity Stigma

Obesity is a commonly stigmatised condition that is frequently reported to elicit emotions such as disgust, anger and blame. To stigmatise an individual is to mark the bearer with a perceived lower social value based on their physical appearance or an unfavourable character trait. The common perception is that stigmatisation is justifiable because it may motivate an individual to adopt healthier behaviours. However, prejudice against people with obesity will often just result in adverse consequences for their psychological and physical health.

Research has shown that in a clinical setting there is often a strong stigmatisation by healthcare providers towards overweight and obese patients (Puhl et al. 2010). Here, primary care providers, nurses and medical trainees were shown to hold explicit and implicit negative opinions about people with obesity. This is supported by substantial evidence that overweight and obese patients often feel disrespected, inadequate, and unwelcome when in the presence of many healthcare professionals (Phelan et al. 2015).

Healthcare professionals, however, are as human and flawed as everyone else and so are just as vulnerable to weight bias from their patients. If a patient stigmatises their healthcare professional with weight bias, this will affect patient trust and willingness to follow medical advice. Interestingly, many patients are also likely to change physicians after just one visit because of this stigmatisation.

Doctors and nurses are expected to be experts in nutrition and healthy living with knowledge and understanding in obesity and its co-morbidities. Clearly, being overweight is detrimental to health, with obesity and its co-morbidities beingleading causes of morbidity and mortality. Therefore, patients tend to hold doctors and nurses to a stricter standard and believe they should not have the same weight management issues that they as patients may have.

Overweight and obesity are leading healthcare concerns in Australia, and primary healthcare providers are in a unique position to advise and empower their patients. Health professionalsare required to educatepatients regardingweight management strategies, as well as health-promoting lifestyle and behavioural changes, and to be able to communicate obesity-related health implications. However, if they are perceived to be overweight or obese, then the message of weight management is often seen as hypocritical and disingenuous.

Research has shown that obese healthcare professionals are also less likely to talk to patients about weight management compared to those who are of a normal weight. Furthermore, this study showed that overweight and obese healthcare professionals were also less likely to diagnose for obesity compared to those of a normal weight (Bleich et al. 2012).

An interesting editorial in the BMJ challenged its readers that medical students who smoked should be channelled away from working as general practitioners (Chapman 1995). If obesity is the equivalent to smoking as the current epidemic behaviour, should overweight medical or nursing students be channelled away from primary care? Intriguing as it may be, there is of course the suggestion that this is merely just another form of obesity stigmatisation.

It is important to note that there are many barriers against weight management in healthcare professionals. Work schedules are long and often involve prolonged sitting times. Prolonged sitting time is well documented to have numerous negative consequences for health, including proper weight management. Work routines can also mean a lack of time and willpower, which may limit efficacy of any lifestyle and behavioural changes an individual wishes to make.

Also, it must be pointed out that the increased availability of energy-dense foods, better public transport, and jobs that require less manual labour, means more calories in and fewer calories out. Here, hospital cafes have often come into criticism for serving or supplying unhealthy food choices, and this is certainly an area that should be improved to aid doctors and nurses in maintaining an ideal weight.

Obese and overweight individuals are vulnerable to biased attitudes that will affect professional credibility, trust and inclination to follow medical advice. As a profession, all healthcare individualshave a duty to combat obesity, and so encouragement for regular exercise and healthier diets should be promoted amongst all healthcare professionals.

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James Graham is a freelance medical writer with a PhD in neuroscience. After 5 years of being a post-doctoral research scientist, James left the UK in 2014 and set up his own freelance medical writing business, Craftext, on the Gold Coast.James writes for a diverse stable of clients and has quickly accrued experience across a number of different medical and scientific topics as well as writing in a broad range of styles and formats.

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Diet Plans, Protein Diet Foods and Weight Loss Supplements

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Feeding the Homemade Diet | News at Cummings School of …

Sep, 29th 2018 10:44 am, Article Recommended by Dr. J. Smith

By Constance Lindner

A home-cooked diet for your pet sounds great, and it certainly appeals to the emotions, says Cailin Heinze, MS, VMD, DACVN. But realistically, the vast majority of these diets I see cats being fed are not nutritionally balanced because just using whole foods that are typically consumed by humans is usually not enough to balance a cats diet.

And though it might seem that a pet multi-vitamin supplement could pick up where the diet leaves off, most pet supplements are specifically designed to be provided on top of a commercial diet that already has minimum nutrient levels, explains Dr. Heinze. Unfortunately, they may not contain the nutrient levels needed to fill in the gaps between typical foods people eat and a cats nutrient requirements.

What motivates some to take on the task of creating a home-cooked diet for their cat is being advised by a friend do it, reading a convincing article, wanting to please a finicky cats taste buds or an attempt to address specific health issues such as a sensitive gut or diabetes.

Veterinary nutritionists who have a lot of experience with home-cooked diets will alert their clients of the many risks as well as potential benefits in taking on the preparation of a home-cooked diet, most notably finding and sticking to the right balance of nutritious food ingredients with appropriate levels of vitamins and minerals.

Theres also the very real risk of harmful bacteria in the food if you venture further into raw diet territory. (See sidebar on page 5.)

The risks loom particularly large in situations where an individual prepares a home-cooked diet for their cat without appropriate input from a qualified veterinary nutritionist. What began as a doting enterprise in an effort to provide the best possible nutrition for your cat can prove deadly without the proper professional input.

Dr. Heinze has seen the unfortunate results kittens with fractures because of poor bone development resulting from nutrient deficiencies, as well as cats and kittens suffering from malnutrition in general, and various other related health conditions. Perhaps one of the saddest situations was finding out that one of the two kittens scheduled for a visit to her office for nutritional counseling never made it, dying of malnutrition before reaching her.

Why is coming up with the appropriate nutritional balance in a diet for your cat so tricky? One reason is that a cats nutrient needs are quite different from a dogs or a humans. For instance, dogs and humans cant get vitamin A from plant foods. Its also about the need for crucial ingredients such as vitamin D, calcium, taurine and others and not just the ingredients themselves, but also the proportion of those ingredients in relation to each other.

Add to that the variants of your cats particular needs ranging from age, weight and activity level to individual health issues that would require modification of his diet, and you have potential for causing significant problems.

I very rarely see a home-cooked diet being fed that really fills in all the gaps, unless it was designed by one of my colleagues [in the American College of Veterinary Nutrition], says Dr. Heinze. Its a huge problem because the typical diet for cats as prepared at home is mostly meat and maybe a small amount of fruit and vegetables, but thats never enough.

Rotating the types of meat or adding in a vegetable doesnt make it any better, and the recipes that are available online and in print are almost never nutritionally balanced, she adds. She notes, too, that she has analyzed many of these widely available recipes, and that there are also several published papers that examined them and most are not even close to nutritionally balanced. The notion of your cat springing to a healthier life from a diet inspired by what he would eat in the wild is appealing but often ill-founded.

The challenge is that all of the normal places people would seek information on diets or recipes magazines, cat cookbooks or the Internet very frequently contain inadequate information when it comes to cooking for cats, stresses Dr. Heinze. It can be hard to determine whether the person writing the recipe or weighing in on it is someone who is actually an expert on cats and cat health and nutrition, or to gauge whether the recipe is a good one or not. Unfortunately, I have yet to see a nutritionally balanced recipe in any books that Ive read. Ive gone to pet stores and book stores, and the recipes are invariably lacking in essential nutrients, but may imply that they are balanced by using phrases like veterinary approved.

However, if cooking for your cat is something that you really want to do, and do correctly, there are people available to help. You can schedule an appointment with a board-certified veterinary nutritionist to speak directly about your cat, which is particularly important for pets with health issues (see to find one near you or one that will work with you or your cats veterinarian remotely).

And for healthy cats, you could also utilize a service called Balance IT ( This is a rare example of a website that is owned by a board-certified veterinary nutritionist, providing an option for getting simple recipes that are nutritionally balanced.

Its not uncommon for cat owners to try to please their pets discerning taste buds with a variety of food choices brands, flavors, and, finally, home-cooked meals. But one thing to remember: Besides the likelihood that your cat will no longer tolerate the favorite food you just stocked up on or cooked up a batch of, is that cats develop a texture preference for food as young kittens. So if your cat prefers dry food and is reluctant to eat canned, you are not likely to get him to eat a home-cooked diet, either. It simply will not be what your cat regards as palatable food.

But for the finicky cat that can be swayed by a home-cooked diet, its important to keep in mind that there is a complicated balancing act involved, says Dr. Heinze. Cooking for your pet is more of a science than an art; it is about the cats specific needs. A good recipe for a cat likely includes amounts of ingredients in grams, may not allow for ingredient swaps, and will include supplemental vitamins and minerals.

Changing the recipe by leaving out or substituting an ingredient could have dramatic effects on the nutrient profile of the diet. So, even if you start out with a good recipe, your cat may not get all the nutrients that he needs if you dont follow it exactly.

Nutritional requirements and your cats health also change over time, so the perfect recipe that you found three years ago may not be such a good fit for your cat now. Dr. Heinze recommends that diet recipes be re-evaluated yearly to make sure that they are up-to-date with the most recent nutrition knowledge and that they are still a good fit for the cat that they are intended to feed.

Meeting with a board-certified veterinary nutritionist may seem like an extreme step, but think about it from the human side. If you or a family member needed a special diet, your doctor would likely send you to meet with a registered dietician to help create a diet plan to keep you or your family member healthy. Meeting with a veterinary nutritionist is very similar. You can find a veterinarian with board certification in nutrition by visiting

Though nature might dictate a raw diet for a lion who needs to stay sleek and sure while racing the Serengeti in search of prey, its not a fit for your dumpling of a cat, curled up luxuriously in his (your) favorite armchair. Yes, your cat still possesses the basic GI tract of the big cats on his ancestral tree, but he doesnt have to live with raw foods very real risk of bacterial contamination. This is an especially grave risk for compromised cats, such as those that are immunosuppressed, pregnant, frail due to advancing age, and so on. Even healthy cats can get seriously sick from harmful bacteria in raw food.

Raw meat is contaminated until proven otherwise: This is the best way to look at it, says Dr. Heinze. According to surveys conducted by Consumer Reports and other organizations, potentially harmful bacteria are present in most meats purchased in grocery stores, and the only way to limit the risk of illness is to cook the meat. And that is what you do for yourself to stay safe, so it stands to reason that you would do the same for your cat.

But the whole point of a raw-food diet is that it is not cooked, meaning the risk remains. Most commercial raw diets are purchased either frozen or freeze-dried, but neither of these processes reliably kills bacteria. Newer methods such as high pressure pasteurization (HPP) are also being used for commercial raw diets, but it is still unclear whether this processing is equivalent to cooking in terms of reducing bacterial loads. Theres some evidence that HPP may not eliminate bacterial contamination, as a number of these products have been recalled due to testing positive for bacteria that can make people and pets sick. The only methods that have been proven to thoroughly destroy bacteria thus far are irradiation and cooking to a proper temperature for that type of meat.

Bacterial contamination aside, ensuring that your cat is also getting enough of all essential nutrients can also potentially be a problem. Ive definitely seen some commercial raw products that had labeling violations (meaning the label didnt meet current regulations) and nutrient levels that didnt meet current nutritional guidelines or otherwise didnt make sense with other information provided on the food. Some raw diets do not use concentrated supplements and rely only on whole foods to meet nutrient requirements and this can increase the risk of deficiencies of nutrients that may be in lower levels in the main ingredients, explains Dr. Heinze.

Many pet owners say that what attracts them to raw-food diets is how great they make their cat look with its glossy coat and small stools, but that gloss is typically due to the high fat content and the small stools due to high digestibility both properties of which can be duplicated in a properly cooked diet as well, says Dr. Heinze. What should perhaps instead catch the consumers eye is raw foods reported potential for gastrointestinal disease, blood infections, and even death from pathogenic bacteria, explains Dr. Heinze.

In an article by Tufts Veterinary Nutritionist Lisa Freeman, DVM, PhD, DACVN and colleagues in the Journal of the American Veterinary Medical Association, a number of studies are cited pointing to harmful bacterial contamination of raw food diets fed to pets. Some of the studies found contamination of salmonella of up to 48 percent in commercial raw meat-based diets, and eight out of 10 exclusively home-based raw diets had salmonella. This shouldnt be too surprising because it is estimated that up to 44 percent of chicken bought at various retailers in North America are found to be contaminated with the harmful bacteria.

Bacteria that have been identified in raw meat-based diets include E. coli, Clostridium, Campylobacter jejun, Toxoplasma gondii and Echinococcus multilocularis. Adding to the concern is that harmful bacteria in a pets food can pose a risk to the humans who prepare the pets meals, particularly if their health is

compromised in any way. And though some raw meat-based diet manufacturers are now using high-pressure pasteurization to reduce pathogens in commercial food, it does not completely eliminate them.

A study by the FDA Center for Veterinary Medicine (CVM) ending in July of 2012, which found that of 196 raw pet food samples, 32 were positive for L. monocytogenes and 15 were positive for Salmonella, prompted a warning. The CVM warned that this contamination was more common in raw food than in regular commercial pet food, and that it not only posed a health hazard to pets but also to the people who served the food if they did not wash their hands properly after handling it.

These health risks are particularly serious for the elderly, infants, pregnant women and their fetuses, and individuals with compromised immune systems. Infections can even be passed on in everyday interactions between you and your cat. Because of the real risks, the CVM states, To prevent infecting yourself or other people in your household with Salmonella and L. monocytogenes, its best if you dont feed your pet a raw diet.

Caption for photo at top of page: If cooking for your cat is something that you really want to pursue, you should schedule an appointment with a board-certified veterinary nutritionist.

Photo at top of page courtesy of Vadim Ginzburg | Dreamstime

This article originally appeared in the October 2017 issue of Tufts Catnip

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