Doctors Without Borders has temporarily suspended its operations at the epicentre of the Ebola crisis in Congo, after intruders attacked a treatment centre run by the group for the second time in four days, leaving four Ebola patients missing.

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“Megan, come into the living room now,” my mother-in-law screamed on New Year’s Day 2018.  She was ecstatic because every morning talk show was predicting intermittent fasting would be the hottest dietary trend of 2018.  They were right.

Everyone used to think Dr. Jason Fung and I were insane when started fasting patients back in 2012.  Fasting was so controversial doctors would come into the clinic yelling at me for giving fasting advice to our mutual patients.

I didn’t know if I wanted to laugh or cry when my mother-in-law called me to her TV that morning.  I was completely overwhelmed to see how far society has come with welcoming fasting as an acceptable and even healthy lifestyle choice in such a short period of time.

Last June I had the privilege of speaking at an event called “Diabetes Reversal” hosted by the British Medical Journal and reinsurer Swiss Re in Zürich, Switzerland. This historic event was attended by the best minds in medicine and the biggest names behind the creation of nutrition policy in the world.

I was terrified leading up to the event!  Fasting is controversial enough amongst doctors in Toronto.  What the heck kind of attacks were going to be thrown my way!  I’m just this sweet, ultra stereotypical Canadian woman.

My husband was my rock that trip.  He kept reminding me that no one in the world has clinically fasted more patients than Jason and I have.  I would be able to use my experience helping thousands of patients reverse their type 2 diabetes and lose weight for good with the help of fasting.  Not to mention the many other benefits our patients have experienced while fasting.

I remember closing my eyes and taking three deep breaths before walking into the conference room bracing myself for four days of anti-fasting assault from some of the most important people in the world.

As each day of the conference passed by more and more of these world-renowned experts talked more and more about the benefits of time restricted eating and fasting.  Every day I witnessed them being bolder in their defence of intermittent fasting.  It was incredible!

It was my job to present on the third day of the conference.  As the presenter was introducing me to the group, he asked the crowd “how many of you practice some sort of fasting on a routine basis?”

Everyone but two individuals put up their hands.

I almost fell out of my chair by the overwhelming support, but that would have meant crushing into my hero, Gary Taubes, who was sitting next to me.  I took another deep breath and I jumped into my talk about fasting and diabetes reversal.

Gary remained unharmed during my presentation.

In recent years, many people across the world have drastically reduced their sugar intake.  Many have begun following a low carb or ketogenic diet to help reverse their type 2 diabetes and lose weight.  These people have seen incredible improvements, but many still haven’t been able to reach their weight loss goals or completely reverse their type 2 diabetes.  This is when they come to the IDM Program.

The IDM Program believes that both what you eat and when you eat are critical to achieve optimal health.  Most of our clients come into the program having followed a very low carb or ketogenic diet for quite some time, but they’re still struggling.  In almost every instance, this plateau is because the client is just eating too often.

We know that insulin toxicity and insulin resistance are the root causes of obesity and diabetes.  Restricting foods that cause your insulin levels to surge is important for preventing weight gain and reducing the amount of damage occurring within the body.  But, if we have insulin resistance, our insulin resistance itself drives our insulin levels back up regardless!

Therefore, people who follow low carb and ketogenic diets often plateau and don’t hit their goals with nutrition changes alone.  Yes, we need to stop adding extra insulin to the body, especially when we already have toxic levels, but we need to break the cycle of insulin resistance.

Fasting is a great tool we can use to keep our insulin levels low for a sustained period, which will result in breaking that cycle.  Within a matter of days after a person implements some sort of time restricted eating protocol into their routine, they start to see their blood sugar levels improve and the number on the scale go down.

Nowadays people are starting to become more and more aware about the importance of meal timing.  I’ve noticed most of the people who interview me in recent weeks are starting to ask me for “get started” protocols for people who are new to fasting.  Below is my advice on the best strategies to get yourself into doing therapeutic intermittent fasting.

 

The Five-Step Fasting Protocol

1. Start eating real food and healthy fats with each meal

Your diet doesn’t have to radically change over night.  It takes time for people to make significant changes to their diet in the long-term.  Start by reducing your intake of refined and processed sugar.  Try to stick with real, whole foods and increase your intake of healthy fats at each meal.  Examples of health fats are avocados, olive oil, butter, ghee, coconut oil, eggs, nuts, and good quality animal fats.

2. Stop snacking!

I can’t say this enough – don’t eat between your meals!  Just stick to your three main meals of the day: breakfast, lunch and dinner.  If you’re hungry between meals, think about why?  Maybe you’re just thirsty. Often, we mistake thirst for hunger.

Perhaps your work day is just stressful and it’s not that you’re hungry, but the stress is driving you to feel hungry.  Or maybe you’re just hungry.  If that’s the case, then increase your intake of healthy fats at your meals.

3. Skip one meal a day

 

Try skipping breakfast or dinner and see how you feel.  Pick whichever meal you feel is the most difficult to consume because of your schedule and your appetite.

When I first started fasting, I chose to skip breakfast.  I wasn’t hungry in the mornings, and I was always in a rush to get out the door.  I had more time to prepare and enjoy a healthy dinner in the evenings.

4. Implement the “one hour” rule

If you’re someone who is eating dinner, then try to eat your dinner an hour earlier than you previously have.  Now, I understand we can’t all do this.  If you must eat breakfast later, try having a very light meal that is very low in carbohydrates.  Save the bulk of your meal and carbs for lunch.

If you prefer to eat breakfast, then try to wait an hour later to eat your breakfast in the morning.  I do eat breakfast on the weekends, but I make sure I’m up and moving first.  I let the dogs out and give them their breakfast.  I will do a light workout, check my email, take a shower and get ready for the day all before I eat my breakfast.  This way I’m up and moving for a few hours before I eat.

5. Skip two consecutive meals two-three times per week

Once the above steps feel easy, then it’s time to take it up a notch!  Try skipping two consecutive meals per day on alternate days of the week.  We also call this a 24 hour fast.

I always tell patients to pick the days of the week where it is difficult to find time to eat.  Personally, I always fast during my clinic days because it’s just too inconvenient to find time to eat and really enjoy my meal and feel satiated.

A lot of fasting is mind over matter.  If you’re busy, then it’s easy to fast.  You’ll also experience a greater sense of satiation of you take your time to properly chew and enjoy your meal.  I always recommend to patients that they are strategic with their fasting schedule.  If you don’t have activities, plan some.  If you have a busy day and don’t have time to eat, fast.  Schedule in your meals when you have time to sit down and enjoy.

 

Happy fasting, everyone!

  Megan Ramos, IDM Program Director

The post Fasting Basics: How to get started fasting? appeared first on Intensive Dietary Management (IDM).

In our journey to better health, we hear a lot about the best foods for weight loss and ingredients we should be avoiding. By now, we’re all aware that foods with too much added sugar, salt and unhealthy fats are nutritional no-nos. But what about the best foods for weight loss that we should be eating? There are plenty of delicious foods you can enjoy even when you’re trying to find the best way to lose weight. Here are 10 nutritional powerhouses recommended by Nutrisystem’s dietitians that should always be on your grocery list—whether you’re on Nutrisystem or not!

1. Leafy Greens

According to the United States Department of Agriculture (USDA), adults should consume a minimum of two to three cups of veggies a day. A dieter’s dream, veggies are naturally low in fat and calories, and are completely void of cholesterol. Plus, many are full of fiber, which may reduce the risk of heart disease, obesity and type 2 diabetes, making them among the best foods for weight loss… and your health in general! Leafy greens (think kale, spinach, watercress and Swiss chard) in particular are packed with all kinds of body-boosting nutrients like vitamin A, which is important to eye health and protecting against infection; vitamin C, which is crucial to wound healing, keeps teeth and gums healthy, and plays an important role in iron absorption; and vitamin K, which is integral to proper blood clotting. Many also contain calcium, which is important for bone health; iron, which is key to oxygen transport and energy production in the body; and folate, which is essential to tissue growth and cell function. Try using leafy greens as a base for salads or sneak them into smoothies for added nutrition. On Nutrisystem, one cup of raw leafy greens counts as one Vegetable.

2. Greek Yogurt

Adults should consume three cups of dairy daily, according to the USDA. Dairy products are the main source of calcium in the American diet, and also include potassium, which may help maintain healthy blood pressure; vitamin D, which plays a role in bone health; and protein. Dairy products are associated with improved bone health, lower blood pressure, and a reduced risk of osteoporosis, cardiovascular disease and type 2 diabetes. Although both Greek yogurt and regular yogurt are good dairy choices, by “going Greek” you’ll get almost double the amount of protein, and often, get less sodium and sugar. Opt for low-fat or fat-free versions, and be sure to read the ingredient list to make sure you avoid added sugars and artificial flavors. One cup of non-fat Greek yogurt counts as one PowerFuel on Nutrisystem. Yogurt makes a great thickening agent in smoothies (try this Berry Delicious Smoothie!). It’s also delicious on its own with fresh fruit and granola.

3. Berries

Small but mighty, berries are packed with nutrients like antioxidants, fiber, vitamin C, potassium and folate. Many are also a rich source of compounds called flavonoids, which may help boost memory function. These health benefits make berries a great choice to help fulfill your fruit needs for the day (women should consume one and a half to two cups a day, depending on age; men should strive for two cups daily). Try adding blueberries to your oatmeal before cooking, top summer salads or Greek yogurt with fresh strawberries and raspberries, or get a big berry boost by adding all your favorites into the blender for a “berry” sweet smoothie that packs a nutritional punch! On Nutrisystem, one cup of berries counts as one SmartCarb.

4. Avocados

Often mislabeled a vegetable, avocados are actually a member of the fruit family. And, given all their wonderful health benefits, they should be a regular on your plate. Avocados provide a host of nutrients, such as folate, vitamins E, C and B6, plus potassium and soluble fiber. They also contain monounsaturated fats, the “good” kind associated with reduced heart disease risk. Avocados also contain compounds called plant sterols, which may help lower cholesterol, have antioxidant properties, and promote healthy vision. It’s really no wonder they’ve made our list of the best foods for weight loss, right? Try adding sliced avocado to salads, tacos and wraps, or use it as a creamy spread on a piece of whole wheat toast. One tablespoon (or 1/8 of avocado) counts as one Extra on Nutrisystem.

5. Eggs

Eggs shell out all kinds of nutrients your body needs, like iron, vitamin D and B12. Plus, a single egg serves up a whopping 6 grams of protein, making it a great alternative to other protein sources like meat (you need five to six ounce equivalents of protein daily, depending on your age and gender). Eggs are also a good source of compounds linked to memory preservation and vision protection, making them not just one one of the best foods for weight loss… but a good selection for your general health, too! Add a sliced hard-boiled egg to your favorite green salad, make an omelet full of your favorite veggies, or add scrambled eggs to a whole wheat tortilla topped with salsa for a flavorful breakfast wrap. On Nutrisystem? Count one whole egg or a half cup egg whites as one PowerFuel.

6. Whole Grains

Experts recommend that adult women should strive for 3-ounce equivalents of grains each day, and adult men should aim for 3-4 ounce equivalents. There are two types of grains: whole and refined. Whereas refined grains have had part of their kernel removed to extend their shelf-life and change their texture, whole grains contain the entire kernel. By including the whole kernel, whole grains provide more nutrients, like dietary fiber, iron, bone- and immune-boosting magnesium, several B vitamins that play a key role in metabolism, and protein. The greatest thing about whole grains is that working them into your diet is simple since there are plenty of options available. Try starting your day with some oatmeal and fruit, using quinoa or brown rice as a base for salads, and snacking on whole grain popcorn with a sprinkle of cinnamon when hunger hits. Just make sure that at least half of your grains are whole. On Nutrisystem, a half cup of brown rice, quinoa or oatmeal, or 1 slice of whole wheat bread, counts as 1 SmartCarb on Nutrisystem.

7. Fatty Fish

Fatty fishes like salmon, bluefin tuna, sardines and herring are swimming with omega-3 fatty acids, which are big-time for brain health and memory, and may also help alleviate dry eyes. Some of these fish also include vitamin D, which we know is important for bone health. Substitute grilled, baked or broiled fish for meat a few times a week for an alternative protein source. Try salmon tacos or tuna in lettuce wraps. On Nutrisystem, two ounces of fatty fish counts as 1 PowerFuel.

8. Beans and Legumes

Visit the USDA’s MyPlate, and you’ll see that beans and legumes (a fancy word meaning a less mature form of beans and peas), are included in both the Vegetable and Protein groups. That’s because these tasty little gems have nutritional similarities to foods in both groups. They are excellent sources of plant protein and are similar in their iron and zinc content to meats, poultry and fish, making them a great vegetarian alternative. But, because they are also excellent sources of dietary fiber, folate and potassium, they rival many veggies in their nutritional superpowers. Therefore, consuming beans and peas is recommended for everyone―even those who eat meat regularly. Try adding kidney beans, pinto beans and black beans to a homemade chili, or add lima beans, black-eyed peas, chickpeas or lentils to a salad to reap the benefits of these nutritional powerhouses! A half cup of most beans and legumes count as 1 SmartCarb on Nutrisystem.

9. Tree Nuts

Tree nuts, like walnuts, almonds, hazelnuts, cashews, pistachios and Brazil nuts, are plant-based protein sources that contain fiber, protein and an impressive combo of vitamins, minerals and antioxidants. Tree nuts also have cholesterol-lowering properties and are rich in monounsaturated and polyunsaturated fats―the heart-healthy, “good-for-you” kinds. Together, the nutrients in nuts can also help keep you feeling full. In a nutshell, these tiny treats are a snack-time superfood! Add them to salads and stir-fries, or munch on them raw. Just be mindful of portions, since they can pack a pretty big calorie punch. Stick to one ounce of tree nuts a day. On Nutrisystem, 2 tablespoons, or half an ounce of nuts, count as 1 PowerFuel.

10. Green Tea

When it comes to superfoods, green tea may very well take the cake. A staple in traditional Chinese and Indian medicine, green tea contains a high concentration of free-radical fighting antioxidants. Research suggests that the compounds in green tea may help treat a number of health conditions, including heart disease, high cholesterol, several cancers, inflammatory bowel disease (IBD), diabetes, liver disease and more. As if these health benefits weren’t reason enough to start sipping, clinical studies have also suggested that green tea extract may have a positive impact on metabolism and fat burning. Try starting and ending your day with a steaming cup of good-for-you green tea to take advantage of these big-time benefits! Green Tea is a Free Food on Nutrisystem.

The post The 10 Best Foods for Weight Loss (and Your Health!) appeared first on The Leaf.

By now you know: Losing weight boils down to using up more calories than you consume. It seems simple enough. The hard part is actually making it happen. But cutting calories and dieting doesn’t have to mean cutting out all your favorite foods. Don’t believe us? Check out these four simple swaps guaranteed to save you over 600 calories a day without putting the kibosh on your favorite flavors:

Drink fat-free milk instead of whole
Replace your whole milk habit with a fat-free fix, and for every 16 ounces you trade, you’ll save over 130 calories. Feeling adventurous? Opt for unsweetened almond milk instead of your whole milk, and you’ll save even more—over 230 calories per 16 ounces.

Swap regular soda for seltzer water
One 20 ounce regular Pepsi clocks in at 250 calories*. Substitute just one regular soft drink a day with a seltzer or sparkling water, and you won’t just save yourself 250 calories, you’ll also spare yourself a whole lot of added sugar.

Sub fruit juices with the real deal
Many commercial fruit juices are packed with added sugars. Plus, they’re typically higher in calories than their raw fruit counterparts. Swap your 12 ounce glass of regular apple juice for a medium apple, and you’ll save yourself about 100 calories.

Have mustard, not mayo
Top your sandwiches with two tablespoons of mustard instead of the same amount of mayonnaise and you’ll save yourself over 175 calories. Save even more calories by skipping the cheese and stuffing your sammie with extra veggies.

Want to find out more tips on losing weight, but keeping your favorite food options? Talk to a Nutrisystem weight loss counselor today!

*Nutritional information taken from https://ift.tt/2dkSiA9 on 12/23/2015.

The post How to Save 600 Calories a Day appeared first on The Leaf.

Every time you follow a fitness influencer on Instagram, read a new blog post or watch a YouTube video you are no doubt overwhelmed by people telling you to add the latest super green to your daily diet. There are spirulina smoothies, chlorella shakes and moringa teas all claiming to be the answer to a myriad of health problems. While you may be inspired to add a few of these to your health routine, you may also be wondering what exactly the benefits are, as well as how to incorporate them into your diet. Super greens by their very nature are good for you, there is no doubt about it, but as with any new supplement you want to be sure you know what you’re taking before including it in your regimen. We have put together a guide of the top 3 trending super greens right now to show you what they are, why they’re good for you and how to add them to your diet.

Doctors in Australia have identified twins apparently created from one egg and two sperm, a boy and a girl, the second time such twins have ever been reported.

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