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Conservatives Are Upset They Are Losing Followers on Twitter – Esquire

Jan, 13th 2021 10:56 am, Article Recommended by Dr. J. Smith

Rep. Matt Gaetz (R-FL) wants you to know that he used to have way more followers.

The Florida man spent the weekend live-tweeting his dropping follower count. On Saturday morning, he had 892,000 followers. By the end of the day, he was down to 842,000. As of writing, hes at 835,300. I wish I could lose weight as fast as Im losing followers during this Twitter purge.... bemoaned Gaetz.

Hes not the only one concerned about their precipitous drop in followers. Mike Pompeo posted an image of the recent changes in follower counts of several prominent politicians. All of the Republicans had lost followers while all of the Democrats had gained new ones. This is how you create an echo chamber Sec. Pompeo tweeted. In response, Sarah Huckabee Sanders tweeted that she has lost 50,000 followers this week. According to social media analytics firm Socialblade, shes actually lost closer to 70,000, all since Thursday. Before that, she was steadily gaining followers.

What could have possibly happened this week that is causing some of President Trumps most ardent supporters to lose followers? Perhaps the storming of the capitol by a mob of Trump supporters has something to do with it. That insurrection led to the loss of at least one follower for Gaetz and Sanders Donald J. Trump. On Friday, Twitter permanently suspended the outgoing presidents account.

As for the other hundred thousand or so, Twitter has a host of policies that, in light of Wednesdays insurrection, mightve led to the expulsion of additional users. Indeed, in a statement to NBC News, a Twitter spokesperson said "Weve been clear that we will take strong enforcement action on behavior that has the potential to lead to offline harm, and given the renewed potential for violence surrounding this type of behavior in the coming days, we will permanently suspend accounts that are solely dedicated to sharing QAnon content." Considering his warm embrace of QAnon conspiracy theories and candidates, its entirely possible that many of Gaetzs followers were suspended for the reasons outlined in the statement above.

What conservatives are describing as Twitters silencing of conservative voices, seems to actually be an effort to stamp out disinformation in light of a violent insurrection that threatened our democracy. Whether or not that effort infringes on an individuals freedom of speech is for constitutional lawyers to decide. In the meantime, it might behoove Rep. Gaetz and others to follow Rep. Ocasio-Cortezs advice and stop advertising that youre losing followers, the moment Twitter starts taking down Neo-Nazis and violent insurrectionists.

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Conservatives Are Upset They Are Losing Followers on Twitter - Esquire

Giving Up Alcohol Helped Me Lose 20 Pounds and Discover a Love of Fitness – menshealth.com

Jan, 13th 2021 10:56 am, Article Recommended by Dr. J. Smith

Mando, 33, shares the lifestyle changes that helped him stay motivated in his fitness journey.

I struggled with my weight throughout my twenties. I tried pretty much every fitness program out there, but each time, I struggled to stay motivated. At my heaviest, I weighed about 180 pounds. I would always tell myself that I needed to do something about it, but continued to find excuses to keep waiting, whether there was a holiday on the horizon, upcoming trip, or the infamous "diet starts on Monday" mentality.

Since diabetes runs in my family, deciding to start taking care of my physical health was a priority for me. While I am not diabetic, I have seen the effects it takes on one's body, so I've been doing everything I can to prevent it including starting to take care of myself physically, quit smoking, and limiting alcohol intake.

In February 2020, I gave F45 Fitness a try, at a location near me in West Hollywood, and really began to enjoy the class format. Then bam, COVID hit a week or so later. I was so bummed, because I had just found my motivation to get healthy. A real wake-up moment for me came in the middle of quarantine, where I looked back and realized three months had already passed and I had done nothing to stay physically or mentally healthy. I remember thinking if I had committed myself three months prior to that moment, I would have already been in a different place than I was in. That is when I decided to begin my journey.

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I was thrilled to get back into my workouts when gyms reopened in June 2020, but just two weeks later, it was back to square one with gyms closing down again. This time, however, I decided that I was going to keep up my momentum,with no excuses. I restarted my F45 journey by participating in the virtual classes and soon enough, my location had created an outdoor facility so it was back to in-person classes. I was going about five times a week, and found a community there like I never experienced anywhere else I had ever tried. The trainers at my location are incredible, and motivate and coach me in a unique and personal way that makes me feel so valued.

On August 14th, I participated in my first F45 Challenge. I worked out six times a week for 45 days, cut out alcohol, and changed my diet, which led to me losing 18.5 pounds.

Giving up alcohol to partake in the 45-day challenge at first felt like it would definitely be difficult as I love to unwind with a glass of wine or spend time with friends over drinks. But I began to realize after a few weeks of being alcohol-free that I was sleeping much deeper, focusing on my work without feeling sluggish, and overall enjoying activities that I wouldnt normally have the energy to engage in. Since I was getting better sleep, I was waking up early with a ton of energy which helped me to keep focused to my commitment to a healthy lifestyle.

My biggest vice was eating fast food, so I completely cut out any and all fast food. I avoided unhealthy carbs and bread, and tried to stick as close to the Keto diet as I could. I never had the most success with a strict diet, so I really made an effort to make conscious decisions in everything I was eating with a focus on vegetables and proteins as priority. During the 45-day challenge, I had one cheat meal but after the challenge, I gave myself more freedom and wasnt as strict. Understanding my relationship with food and eating was the most important thing to come out of this experience.

As of today, in total I have lost 21.1 pounds and 5.5 percent body fat. I feel so much more confident in all aspects of my life; physically, mentally, and emotionally! Most importantly, I proved to myself that I could reach my goals by making a promise to myself and staying true to it, and to me, that is what makes me feel the most confident. It also feels great that my pants and sweaters finally fit me.

While I dont necessarily want to lose more weight, my next fitness goals are to continue working out six times a week, increase the weight I am lifting, and work on perfecting my technique. I also have never been able to touch my toes, so maybe that will be my next goal for 2021.

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Fad Diets: How to Spot Them and Better Options for Health – KAMR – MyHighPlains.com

Jan, 13th 2021 10:56 am, Article Recommended by Dr. J. Smith

AMARILLO, Texas (KAMR/KCIT) Its the beginning of the year meaning a lot of people have lose weight or get healthier as a resolution.

For some, they will adopt whats called a fad diet that can have some good results in the beginning but be harmful down the road.

Here are some ways to spot a fad diet: Promise rapid weight loss Rigid food plans Eliminate one or more entire food groups Base recommendations on a single study or non-peer reviewed research Ignore differences among individuals or groups Say that exercise is not needed Sound too good to be true

Instead, Dr. Christine Garner from Texas Tech University Health Sciences Center has some tips to making healthier choices:1. Decreasing or eliminating sweet and sweetened beverages. Many people drink sodas and sweet teas in large volumes, and these provide a lot of sugar with little to no other nutrients.2. Decreasing fast food especially fried foods, and consuming fewer processed foods. The more processed a food is, the more nutrients it loses, and usually the more sugar, fat and salt are added. Examples of processed foods include things like chicken nuggets instead of whole chicken, or potato chips instead of whole or baked potatoes.3. Increasing the proportion of vegetables at mealtime. Vegetables have fiber and micronutrients that are important to health and most people dont eat enough of them. By increasing the amount of vegetables on your plate, you will decrease the amount of other foods, like starches and meats, that people tend to eat too much of.

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The Thorough Analysis Of The Global Human Chorionic Gonadotropin (COVID-19) Market Comprehensive Study by Companies Ferring, Fresenius Kabi – The…

Jan, 13th 2021 10:55 am, Article Recommended by Dr. J. Smith

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The Thorough Analysis Of The Global Human Chorionic Gonadotropin (COVID-19) Market Comprehensive Study by Companies Ferring, Fresenius Kabi - The...

US Intelligence Agencies to Share Everything They Know About UFOs – Mental Floss

Jan, 13th 2021 10:55 am, Article Recommended by Dr. J. Smith

If only Scully and Mulder had waited for a pandemic. Buried in the latest federal omnibus spending bill signed into law on December 27, 2020notable for its inclusion of coronavirus reliefis a mandate that may bring UFO watchers one step closer to finding out whether the government has been watching the skies.

According to Snopes, the Office for the Director of National Intelligence has confirmed that the omnibus bill includes a 180-day window for the U.S. director of national intelligence and the secretary of defense to prepare a report for senators and armed services committees on the potential existence of UFOs and any potential they may have to pose a threat.

The data would be sourced from FBI reports as well as the Office of Naval Intelligence and the Unidentified Aerial Phenomena Task Force. The language comes from the bills Intelligence Authorization Act for Fiscal Year 2021.

While this sounds like it could be the smoking gun for advocates of alien visitations, the report can still include a classified annex for sensitive information.

Whats gotten the government so interested in flying saucers now? Lawmakers are concerned that the current methodology for collecting and analyzing such data is fractured and disorganized. Theyd like to see a more streamlined effort to examine the information, including whats known about such events to date.

The prospect of extraterrestrial activity gained more credibility in recent months when the Pentagon released several videos of Navy pilots filming unexplained aircraft. The Pentagon had previously set up a task force, the Advanced Aerospace Threat Identification Program, to examine such incidents from 2007 to 2012. It was terminated due to a lack of funding.

Naturally, UFOs don't necessarily have to be synonymous with aliensonly sightings that arent easily recognized by existing forms of air transportation. One possible explanation is drone technology piloted by foreign countries for surveillance purposes. Another is malevolent aliens as seen in films like 1996s Independence Day, a disastrous scenario we can only hope to prevent. We should know more in 180 days.

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US Intelligence Agencies to Share Everything They Know About UFOs - Mental Floss

Don’t Give Up: 9 Ways to Reinvent Your 2021 Diet, Fitness Resolutions – Healthline

Jan, 13th 2021 10:53 am, Article Recommended by Dr. J. Smith

New Years resolutions are exciting. They can create a sense of motivation and hope for taking control of your health and bettering the year ahead.

This can give a big shot of dopamine and adrenaline, which can cause an almost euphoric feeling of Yes! Lets do that! Teralyn Sell, PhD, psychotherapist and brain health expert, told Healthline.

However, if you fall short on taking action to make change or reach your goals, you may feel a sense of failure.

We might even engage in more negative thoughts, which are unmotivating altogether thus negatively affecting our neurochemistry, Sell said.

Christina Brown, weight loss coach, agrees. She said resolutions have a mostly negative impact.

Creating and even just thinking about creating a resolution often causes us to feel stressed, overwhelmed, or even depressed, Brown told Healthline. We put a lot of pressure on ourselves to be a certain way or to stop/start a habit, and when we fail to keep our resolutions which more than 90 percent of us do fail at this we then feel those negative feelings I mentioned.

Making healthy changes is still a good thing and worth striving for.

However, readjusting your approach and mentality in the following 9 ways can set you up for greater success.

While kicking off a goal at the start of the year is tempting, Brown said too much pressure is put on January.

I believe that if you want to make a change and create a different reality for yourself in any area of your life, change must start now. Not Monday, not January 1, but right now, she said. If we feel that we can only make changes/resolutions on Jan. 1, we set ourselves up to fail.

When perfection is the goal rather than progress, Brown said most people end up quitting as soon as they realize they cant be perfect.

The best and easiest way to become healthier is to create lifelong habits. Diets dont work, but healthy eating habits that are sustainable for the long run do work, she said. Exercising every day for 3 weeks and then giving up will not bring you results. Exercising 3 days a week for the rest of your life will.

While typical resolutions have more to do with how your body looks than how you feel emotionally, Sell said try to reverse that sentiment.

[Most] people have this just a little bit backward and think if they lost weight, they would feel better, she said. While this can be true in some cases, we dont always go about it in the [healthiest] ways.

Sell suggests focusing on improving the health of your brain as a way to naturally increase your feel-good chemicals. By doing so, youll feel more alert, do more, and naturally want to exercise and eat better.

Because 2020 has been emotionally fatiguing, how about focusing on the health of your brain as a resolution for 2021, Sell said.

It takes time to see changes in the body caused by fitness and diet.

It often took many months or even years for your body to get to the point where it is, so it will take time to get back to where youd like it to be, Brown said.

While a quick fix is desirable, when it comes to fitness and diet, one doesnt exist.

It is hard work. If a fitness routine or a diet sounds too good to be true, it is too good to be true, Brown said.

Obsessing about what the scale shows adds to the time crunch.

This is just a number and only tells a small part of the story. Our weight fluctuates every day and even throughout the day. When we start working out, our body composition changes, meaning we are losing body fat while gaining muscle, Brown said.

The number on the scale may not change, but you will notice your clothes fitting better, and that means you are losing inches because you are losing fat and replacing it with muscle, which is much leaner, she said.

While joining a gym can be a sign that youre serious about fitness goals, Sell said exercise doesnt have to be at the gym.

In fact, we need to change the way we think about exercise. Instead, just think of it as moving your body more. Thirty minutes of movement a day is all it takes to improve your mood, reduce your stress, and more, she said.

Find ways to move that you enjoy, such as a walk, bike ride, or streamed workout video. And make an appointment with yourself at the same time every day to do it.

Neurotransmitters, such as serotonin and dopamine need protein as fuel, Sell said.

Additionally, nutrient cofactors (vitamins and minerals) are necessary for the neurotransmitter pathway to biochemically convert. Opt for nutrient-dense foods and high-quality protein sources, she said.

Talk with your doctor about supplements for amino acids, vitamins, and minerals.

This will improve mood, drive, and focus all things we need in 2021, Sell said.

While its easy to blame your favorite foods or drinks for stopping you from reaching your goals, denying yourself from eating them can backfire.

My motto is everything in moderation, and I coach my clients to use the 80/20 principle, in which they eat healthy 80 percent of the time, and then allow themselves their favorites the other 20 percent of the time, Brown said.

Anytime we deny ourselves of anything, that one thing ends up being the only thing we can think about and eventually can lead us to an eating binge, she said.

If you turn to food to cope with stress, depression, loneliness, or boredom, Brown suggests creating a when, then scenario.

For example, When I feel bored, then I call a friend to chat or When I feel like I need comfort, then I take a bath, Brown said. These scenarios allow us to honor our feelings without using food and we create a new, healthy habit to take the place of eating to cope with our emotions.

Brown said creating specific goals is better than general ones.

Saying I will lose 20 pounds by Dec. 31 is a much better goal than I want to lose weight, she said.

To do so, she suggests creating goals that are SMART:

Once you have created your SMART goal, list the steps/plan you need to take in order to reach your goal, Brown said. [For example], your plan could be I will lift weights for 30 minutes 3 days a week, do HIIT workouts [high intensity interval training] 2 days a week, and use a food diary to track my calories and keep them under 1,700 calories a day.

Specific goals for diet resolutions/habits to create might include:

Specific goals for fitness resolutions/habits to create might include:

As you work toward your resolution, Brown said to create a list of what youre struggling with. Then pick one item to focus on and establish a plan to make it less of a struggle.

For example, if you are struggling to fit exercise into your schedule, put the exercise session into your calendar and keep that appointment just as you would an appointment with your boss you would never cancel on your boss, so dont cancel on yourself, Brown said.

If eating too many snacks throughout the day is your struggle, start a food diary on paper or with a free app like MyFitnessPal.

Knowing that you have to write down every single thing you eat, including that handful of chips you grabbed out of the pantry, will make you more mindful about what you are putting in your mouth, Brown said.

Once you have conquered your struggle, move it to the what has been working well list, and tackle the next item on the struggle list.

Dont overwhelm yourself by trying to focus on too many things at once. Make it simple, create a simple plan, and move on to the next once you feel you have created a good habit, Brown said.

Cathy Cassata is a freelance writer who specializes in stories around health, mental health, medical news, and inspirational people. She writes with empathy and accuracy and has a knack for connecting with readers in an insightful and engaging way. Read more of her work here.

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Don't Give Up: 9 Ways to Reinvent Your 2021 Diet, Fitness Resolutions - Healthline

Dietary update explains what you should eat from infant to older adulthood – Duluth News Tribune

Jan, 13th 2021 10:53 am, Article Recommended by Dr. J. Smith

Dr. Donald Hensrud, director of the Mayo Clinic Healthy Living Program, says the dietary guidelines, which are updated every five years, are designed to give the best recommendations on what to eat and drink to promote health and prevent disease.

One of the changes for this edition of the guidelines is focused on a lifespan approach from infancy to older adulthood. "We've known for quite some time that for the first six months of an infant's life, they should be fed exclusively human breast milk," says Dr. Hensrud.

"Another addition that people may not be aware of is that when foods are introduced to an infant around the age of 4 to 6 months, peanut-containing foods can be added to the diet after checking with the infants health care provider. The evidence shows that by adding peanuts early in the diet, it may prevent allergies later on. Also, under the age of 2 years, no added sugars should be included in the diet of children. Added sugars do not provide any health benefit.

Key recommendations from the guidelines include:

Hensrud says that before the guidelines are released, a scientific report on dietary guidelines is published. The dietary guidelines are then derived from this scientific report.

"What many people who work in nutrition would have liked to have seen is a lower limit for added sugars and alcohol. This was included in the scientific report, but did not end up in the Dietary Guidelines," Hensrud says.

"For example, the dietary guidelines recommend no more than 10% of calories as added sugars. But the scientific report recommended no more than 6%," he says. "Similarly, previous guidelines recommended up to no more than an average of two drinks per day for men. The scientific report recommended lowering this to one drink a day on average for both men and women. The Dietary Guidelines still recommend up to two drinks a day for men."

Hensrud says the less added sugars in your diet, the better it will be. "We know that there is very little health benefit and many health risks from including too much added sugars in the diet. Sugars that are naturally present, such as in fruit, are fine to have in the diet."

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7 Healthy Diet Changes That Help You Sleep | Eat This Not That – Eat This, Not That

Jan, 13th 2021 10:53 am, Article Recommended by Dr. J. Smith

From meditation and melatonin supplements to limiting your caffeine consumption and just plain counting sheep, you'll try just about anything to get a good night's sleep. But what you may not realize is that the secret to getting enough rest lies in what you eatand in some cases, when you eat it. In fact, research has repeatedly shown that your diet and sleep quality are linked, meaning your diet changes can help you sleep. And vice versayour sleep quality can impact your food choices.

"Sleep is incredibly important for helping to regulate hormones such as leptin and ghrelinwhich influence appetite," says Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Protein-Packed Breakfast Club. "We sometimes create a vicious cycle by not fueling our bodies properly, which makes us feel fatigued and leads to eating later in the day, which can then affect our sleep qualityand the cycle continues."

It's not just the foods you eat closer to bedtime that can affect your sleepwhat you eat all day long can play a role in how long it takes you to drift off, how often you wake up during the night, and the overall quality of your sleep.

Fortunately, thanks to these healthy diet changes that help you sleep, you can easily catch those 40 winks. Here are some simple tweaks dietitians recommend making for better sleep, and for more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

According to Jenna Gorham, RD, LN, skipping breakfast isn't an ideal move when it comes to sleep. A 2018 study actually found that perceived sleep quality and sleep onset tended to improve after participants ate breakfast compared with when they didn't eat anything in the morning.

"A balanced breakfast that is low in added sugar and offers fiber, healthy fat, or protein is best for managing energy and blood sugar throughout the day," says Gorham.

Gorham's top picks for a quick morning meal are Seven Sundays cereals and muesli mixes because they're low in sugar and use simple, quality ingredients. Or you could try one of these 13 Healthiest Breakfasts To Have, According to RDs.

You already know that having an espresso or a cup of caffeinated tea isn't a good idea late in the daybut did you know that having a couple of after-dinner drinks can sabotage your sleep, too? Whereas caffeine is a stimulant that blocks the substance known for allowing you to feel sleepy, Gorham says alcohol may interfere with your sleep cyclesparticularly REM sleep, which is a super important phase that stimulates parts of your brain involved in learning and retaining memories.

According to SleepFoundation.org, since alcohol is a sedative, it may help you to doze off faster. However, since you will likely fall into a deep sleep rather quickly, it can throw off your sleep cycles, creating an imbalance where you get less slow-wave sleep and more REM sleep, thereby decreasing the overall quality of your sleep. As a result, you're more likely to sleep for a shorter amount of time and experience more sleep disruptions.

Not only that, but alcohol is known to affect your body's natural production of melatoninalso known as the "sleep hormone."

That's not to say you need to swear off alcohol entirely, but needless to say, you might want to limit yourself to one drink in the evening, or swap it for a soothing cup of decaf tea. Here'sWhat Happens To Your Body When You Give Up Alcohol.

Experts agree that not eating enoughor not meeting your daily recommended values for certain nutrientscan definitely make it harder for you to get adequate rest.

"Our bodies often confuse hunger, thirst, and fatigue, so it's essential to consume well balanced, properly spaced meals and stay well hydrated to optimize our energy levels and sleep cycle," explains Harris-Pincus.

Gorham adds that your body is still working while you sleep, which is why it's important to ensure you're consistently supplying it with enough fuel all throughout the day.

"Depriving your body of adequate nutrition will make it work harder or make you feel hungry during the night and impact your sleep cycle," she adds.

Here's how to calculate How Many Calories A Week You Should Eat.

Studies have shown that eating late at night can sabotage your sleeplikely by inhibiting the natural release of melatonin, which plays a crucial role in regulating your natural sleep-wake cycle. Specifically, research suggests that eating within three hours of your bedtime increases the likelihood that you'll experience sleep disruptionsand this is especially important to keep in mind if you have acid reflux.

"If you are prone to experiencing heartburn, it's important to avoid eating within three to four hours of bedtime in order to minimize any sleep disruptions due to reflux symptoms," says Harris-Pincus. "You may also want to keep your evening meal lighter and limit fatty/fried foods and those [foods] known to be triggers like coffee, alcohol, carbonated beverages, chocolate, peppermint, spicy foods, and for some, acidic choices like tomatoes or citrus."

By the wayfatty foods don't just spell trouble for heartburnthey're also more difficult for your body to digest, and therefore may cause indigestion that makes it harder to drift off. Additionally, studies have found that a higher overall saturated fat intake is associated with less time in restorative slow-wave sleep.

Here are 7 Hacks For Curbing Your Late-Night Cravings.

Experts say one of the best ways to make sure you get quality rest at night is to ensure you're getting all the nutrients your body needswhich means eating a diverse range of whole grains, protein sources, vegetables, and fruits.

"Many nutrients can support sleep, including calcium, magnesium, zinc, melatonin, and B vitamins," adds Gorham.

Colleen Christensen, a registered dietitian and nutritionist, says that fiber is an especially crucial component of a healthy diet when it comes to sleep.

"Diets low in fiber have been linked to shorter, less restful sleep," she explains. "An easy way to add more fiber to your day is to swap in whole-grain breads and pastas if you find them equally as satisfying."

One 2016 study found that diets low in fiber were linked to lighter, less restorative sleep with more frequent arousals. So, make sure you're getting your fill of fiber by reaching for foods like dark-colored vegetables, beans and legumes, nuts and seeds, and berries.

Ideally, you don't want to go to bed feeling stuffedbut you also don't want to feel any hunger pangs, either. If your stomach starts growling an hour or two before bed, experts say it's totally fine to have a snack so you feel comfortable enough to doze off. The important thing is to choose the right snacks that won't disrupt your sleep.

One of Harris-Pincus's top choices is prunes because they contain calcium, magnesium, and Vitamin B6all of which are needed to produce melatonin and therefore can help promote sleep.

"Start with a couple of prunes about an hour before bedtime to make sure your tummy tolerates them," she advises. "Since prunes contain sorbitol, a sugar alcohol, they also help to regulate our digestive system and may lead you to use the bathroom which you don't want to have to do in the middle of the night."

Gorham, meanwhile, suggests a small bowl of warm muesli or cold cereal. However, she says it's worth checking the nutrition label to make sure you're opting for a low-sugar option, as the last thing you need is a boost of energy right before bed. Better yet, she recommends opting for a whole-grain cereal (such as an oat-based variety), because it's a rich source of both fiber and melatonin.

Another excellent option, according to Christensen, is a banana. Bananas contain serotonin, potassium, magnesium, and fiberall of which can play a role in helping you to get a quality night's sleep. Christensen likes blending frozen bananas with lavender for a healthy treat that tastes like soft-serve ice cream. It's the ultimate sleepy time snack when you have a sweet tooth since lavender is known to promote feelings of calmness and relaxation. She also enjoys kiwis as an evening snack.

"They've been linked to improved sleep possibly for one reason due to their serotonin content," she explains. "They also provide folate which has been linked to improvements in insomnia."

According to Christensen, tart cherries have a high melatonin content as well as anti-inflammatory properties that may have a beneficial effect on sleep.

In fact, you may just want to sip on it before bedtime: one 2010 studydiscovered that adults with insomnia fell asleep faster after drinking tart cherry juice.

Just be sure to opt for 100% tart cherry juice with no added sugar to reap the most snooze-promoting benefits.

Now you know the diet changes to make to help you sleep, here are 26 Things to Do Before Sleep to Lose Weight.

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7 Healthy Diet Changes That Help You Sleep | Eat This Not That - Eat This, Not That

Does the Ketogenic Diet Benefit Patients With Heart Failure? – Medscape

Jan, 13th 2021 10:53 am, Article Recommended by Dr. J. Smith

The ketogenic ("keto") diet, originally developed in the 1920s as an alternative treatment for pediatric epilepsy, remains a therapeutic strategy for a variety of conditions, including neurodegenerative diseases, diabetes, nonalcoholic fatty liver disease, cancer, and, most notably, weight loss. However, conflicting study results fuel the ongoing debate regarding the role of the ketogenic diet in patients withheart failure (HF). Is the ketogenic diet beneficial in HF in the long term, and how does it affect cardiovascular risk factors? Here's a look at the current research.

The daily caloric intake for people on the ketogenic diet is, approximately, 70%-80% from fats, 10%-20% from proteins, and 5%-10% from carbohydrates. Reducing carbohydrate intake while increasing fat intake results in a metabolic shift in the body called ketosis. In this state, blood ketone levels are increased due to the restriction of carbohydrates, decreased circulating insulin (and consequently, decreased insulin-mediated inhibition of lipolysis and ketogenesis), and a subsequent increase in the mobilization of adipose tissue fatty acids, which are used by the liver for ketogenesis.

Ketones can be utilized by the heart as an energy source in an unregulated manner, raising the question of whether it is possible to increase energy production in cardiac metabolic scenarios such as HF. Studies on patients with advanced HF have shown an increased adaptive reliance of the failing heart on ketones as an alternative energy source. Findings from the EMPA-REG OUTCOME trial, which looked at the effects of empagliflozin on morbidity and mortality in patients with type 2 diabetes at high risk for cardiovascular disease (CVD), led to the hypothesis that higher levels of circulating ketones increase cardiac ketone oxidation and may contribute to improved cardiovascular outcomes. Furthermore, a crossover design study, in which patients with heart failure with reduced ejection fraction (HFrEF) were intravenously infused with either the ketone, beta-hydroxybutyrate, or placebo, demonstrated that increases in circulating ketone levels increased cardiac output by 40% in participants who received beta-hydroxybutyrate. Therefore, the capacity of the heart to oxidize ketones appears to be beneficial in patients with HF.

The American Heart Association's dietary guidelines for cardiovascular disease recommend limiting intake of saturated and trans fat, decreasing sodium, and consuming a variety of fruits and vegetables, whole grains, poultry, and fish. These dietary recommendations contradict the high-fat/low-carb ketogenic diet because fruits and many vegetables are high in carbohydrates. While mono- and polyunsaturated fats may be beneficial in a heart failure setting, many ketogenic diet meal plans result in the consumption of a variety of both saturated and unsaturated fats. Therefore, careful planning to decrease saturated fat consumption and increase unsaturated fat intake is necessary if the ketogenic diet is to be implemented in a heart failure setting.

Studies looking at CVD risks of high-fat, low-carbohydrate diets have shown mixed results. For example, a meta-analysis of 11 randomized controlled trials found that ketogenic diets promoted greater weight loss than low-fat diets, but they also increased low-density lipoprotein cholesterol (LDL-C). In contrast to these findings, multiple studies have reported improvement of CVD risk factors with no adverse effects on lipid profiles in men, women, and adolescents who followed a low-fat diet. Yet, a meta-analysis by Nordmann and colleagues comparing low-fat and low-carbohydrate diets found that ketogenic diets improved triglyceride and high-density lipoprotein cholesterol values but worsened LDL-C. These contradictory findings are probably due to differences between the types of ketogenic diets used (eg. type of fat) and how each study was modeled (eg, variations in specific daily caloric intake, macronutrient composition, and duration). More clinical studies are necessary to determine the impact of a ketogenic diet on CVD risk factors.

While we know that increased ketone metabolism is adaptive in HFrEF, whether ketogenic diets can confer these benefits remains unclear. Findings from a crossover study of 16 healthy participants assigned to a ketogenic or control diet demonstrated a decreased cardiac phosphocreatine-to-adenosine triphosphate ratio in patients on the ketogenic diet; these findings signify an impaired energy production that is similar to that seen in patients with HF. When considering heart failure with preserved ejection fraction (HFpEF), because metabolic inflammation is becoming recognized as the crux of HFpEF pathophysiology and the ketogenic diet exhibits anti-inflammatory properties, the latter may be beneficial in HFpEF. However, whether the ketogenic diet can confer the same benefits in HF as does the direct administration of ketones remains to be determined.

Overall, assessment of the ketogenic diet's long-term effects on cardiac function in the setting of HF are limited. In fact, most studies to date have evaluated only short-term effects of a ketogenic diet in patients without HF or other cardiovascular risk factors. Moreover, because ketogenic diets vary by recommendation (eg, amount of daily protein intake), there is no general consensus on cardiovascular implications, treatment duration, and mode of implementation. On the basis of current evidence, future high-quality clinical trials that assess the long-term effects of the ketogenic diet in the setting of HFrEF and HFpEF are needed.

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Keto Diet Is Based On Misinformation Says Cardiologist – Plant Based News

Jan, 13th 2021 10:53 am, Article Recommended by Dr. J. Smith

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The keto diet is based on misinformation according to a leading cardiologist.

Plant-based advocate Robert Ostfeld,MD. MSc, is the Director of Preventive Cardiology at Montefiore Health System and an Associate Professor of Medicine at the Albert Einstein College of Medicine.

He made the comments in a recent video published by Plant Based News on its YouTube channel.

As a cardiologist, I believe the keto diet is a mistake. The keto diet, I believe, is based on misinformation, said Dr. Ostfeld.

The general theme is that in the 1980s, the government told us to eat low fat.Then we ate low fat and look at us now: were fat and sick. Its a really nice narrative, but its not true. We ate more of everything, including fat.

So its based, I think, on fake news. There is no long-living population that is consistently in a state of ketosis. And the one population that often comes up is the Inuit population and they live very far North, near the Pole, and eat a lot of fish.

Well, they have similar heart disease rates as people in Canada, and actually the Inuit population, theyve selected for a mutation, that makes it harder for them to go into ketosis, suggesting that it is not evolutionarily beneficial to be in a chronic state of ketosis.

Dr. Ostfeld pointed out that when people follow a keto diet, they are leaving healthy foods out of their diet, including whole grains, most fruits, and pulses like beans and lentils. The omission of fruit, he said, can have health implications.

He said: Dr. Du found in a huge population out of China like 500,000 people its published in the New England Journal of Medicine and PLOS online, the more fresh fruit you ate, the better you did.

The less heart disease, less high blood pressure, the less diabetes. Yes, you eat more fresh fruit and you had less diabetes. Im kind of getting sick of hearing about how fruit causes diabetes.

According to Dr. Ostfeld, the keto diet is helpful for people with refractory epilepsy in the pediatric population. However, there are numerous side effects.

Heart arrhythmias, mineral deficiencies, cardiomyopathy, fractures, kidney stones. They take it, theyre very careful with it. So I dont think a ketogenic diet is your friend, the doctor said. And as a cardiologist, I recommend patients absolutely do not do it.

Epilepsy aside, there are two general categories why people do the keto diet, according to the doctor. These include weight loss and diabetes.

He said: Now in regard to weight loss, a ketogenic diet is helpful for short term weight loss, but so is cocaine.

And what happens is if you dont eat any carbs, you use up your glycogen stores in your body. Thats what glucose is stored as, and that holds water. So you use it up, you pee out the water, lose a little weight.

When you initially start a ketogenic diet, you get something called the keto flu, and you feel a little crummySo in the short term, you lose weight, but in meta-analysis of multiple randomized trials of weight loss with a keto diet versus a higher carb diet, theres really only about less than a kilogram of difference in weight loss.

According to Dr. Ostfeld, ameta analyses of large randomized trials longer term, showed that theres no significant difference between a higher carb, low fat and a ketogenic diet in terms of sugar control.

He added: Now, if you eat no sugar, your blood sugar levels will go down. But the issue is youre not necessarily reversing the underlying reason why you have the diabetes. Were talking about adult-onset, type two diabetes. You have diabetes in the first place. Thats the insulin resistance. And youre just masking it by making it seem like your blood sugar is low.

And what happens is when youre eating more animal products, you get fat deposits in your muscle and your liver, causing insulin resistance, making it harder for the glucose to go from your blood into those places where it can be stored.

Dr. Ostfeld concluded: Now, when you dont eat sugar, it looks and your blood sugar goes down. So it looks like youve fixed the problem. But then when you sit within six feet of a donut, your blood sugar shoots up.

So to me, reversing diabetes is not masking it, but actually being able to eat fruit and whole grains and not having your blood sugar go up.

And we do have data from the Physicians Committee for Responsible Medicine, where eating a plant-based diet can improve insulin resistance and improve beta cell and the pancreass ability to make insulin. Im not aware of any data to that effect with a ketogenic diet.

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Keto Diet Is Based On Misinformation Says Cardiologist - Plant Based News