The Alberta government has proposed a number of changes that would impact how doctors in Alberta schedule, bill and interact with their patients – and the "severity" of those changes has led many in the profession to speak out.
Since our bodies are unable to produce omega 3, it is essential for us to obtain them for our diet or supplements. Omega 3 is one of the highly essential fats required for the benefit of our body and mind. One of the most popular form of omega 3 is fish oil and is easily available in the market.
Omega 3 can be taken round the year; however, it offers special benefits in winter. It reduces inflammation in the body, which in turn reduces joint pain. It keeps the skin moist and reduces dryness.
Regular consumption of omega 3 supplement protects your eyes, reduces the risk of heart disease and keeps the liver healthy. Omega 3 is also known to reduce menstrual pain in women, improve mood and reduce anxiety. Recent studies have found its use in fighting depression.
The sun is a major source of vitamin D. The absorption of vitamin D highly depends on your skin colour. People with lighter skin colour, tend to absorb more vitamin D compared to people with darker skin and in winters, absorption of vitamin D reduces drastically, as most people spend time indoors due to the drop in temperatures.
Vitamin D boosts your immunity, is important for the maintenance of normal bone and muscle function, it helps reduce depression and improves energy.
Vitamin C is easy to obtain through diet. Citrus fruits like oranges, berries, pineapples and strawberries are a good source of vitamin C. If these fruits are not part of your diet, then you can easily get vitamin C chewable tablets available in the market.
Vitamin C keeps allergies and colds away during winter time. It is loaded with antioxidants and is a great immunity booster.
The human body is capable of producing vitamin A itself from beta-carotene. A good source of vitamin A are carrots, eggs, sweet potato, Spinach and tuna.
Vitamin A is not only good for your eyes but it also known to improve immunity, reduce the risk of infections and also is very helpful in preventing skin acne. It also supports a healthy immune system and bone health.
However, not your typical supplement, this oil provides a powerful dose of vitamin E. If you suffer from flaky, dry and itchy skin this oil can be highly beneficial in battling these conditions in winter.
You can mix it with your regular moisturizer to get soft and supple skin. Vitamin E is a powerful antioxidant that protects your skin from free radical damage.
It reduces skin itching, minimises scars on your skin and also helps treat wrinkles and fine lines.
The post 5 must have supplements for winter appeared first on Health Total.
If struggling to sleep is a routine; your body’s natural repair mechanism needs attention. Like many others, if you chose to live in denial, you’re putting your health at a great risk! You might be surprised to learn that sleep is the latest factor to be associated with coronary heart disease. Sleep is essential for a healthy heart. People who don’t sleep enough are at a higher risk of cardiovascular disease and coronary heart disease- regardless of their age, weight, smoking and exercise habits. Getting enough quality sleep is important if you want to lower these risks. Researchers understand that sleeping too little causes disruptions in underlying health conditions and biological processes like glucose metabolism, blood pressure, and inflammation. Sleep deprivation may lead to hypertension, increased sympathetic nervous system activity, increased heart rate, and vasoconstriction, causing cardiac overdrive. The same may be true for oversleeping.
During sleep our blood pressure tends to be lower. It is likely to rise if you are sleep deprived, putting an unhealthy pressure on the heart to work harder, often leading to heart ailments. Normal sleep ensures normal blood pressure levels. Sleep deprived individuals often display elevated levels of C-reactive proteins in the blood indicating a heightened state of inflammation in the body, which is a major risk factor for heart disease, stroke, cancer and diabetes. They also tend to have higher levels of the stress hormone cortisol which puts the body in a state of high alert and leads to weight gain and increased insulin levels, factors which stress the heart. Cortisol is also responsible for the overall puffy look we are familiar with when we haven’t slept well.
The amount of sleep necessary varies from person to person but generally, most people need 7-8 hours a day for optimum performance. Those who sleep for less than five hours per day, stand a 40% higher risk for coronary heart disease as lack of sleep narrows the coronary arteries which could precipitate a heart attack. Less sleep leads to irritability, impatience, an inability to concentrate and moodiness, which leaves us tired. Studies have found that short naps could help counter the harmful effects of sleep loss.
Tips to improve sleep: –
We are increasingly losing out on our sleep to the internet, television and other distractions of modern life. Alternative medicine has always emphasized on the importance of sleep in maintaining good health. Now we have scientific evidence that suggests how lack of sleep is connected to major illnesses.
(As published in Hindustan Times dated November 25, 2019)
ANJALI MUKERJEE, Nutritionist, Founder Director-Health Total, having health centres in Mumbai, Delhi, Bangalore, Pune.
Health Total treats obesity & other health related disorders.
Contact numbers: 1800 266 0607 / 022-672 66888
For further information, visit www.health-total.com
The post Can lack of sleep lead to heart disease appeared first on Health Total.
Treating HIV infection hours to days after birth could improve a person's chances of having a long and healthy life, researchers say.
Keto diet is all the rage right now. The internet is flooded with images of young women flaunting their smooth skin/slender figure and attributing it to a keto diet. These heavily touted posts would make any sceptic believe that keto diet is the best thing that happened to the earth.
But sadly it’s not. Keto diet has numerous side effects and unfortunately, many would not talk about it.
Before we explain the side effects, what is keto diet?
A Keto diet plan is a popular type of low carbohydrate diet. It basically focuses on restricting the carb intake so that the body enters a phase called “Ketosis”.
It is a natural phenomenon that puts the body into a survival mode due to the low intake of carbohydrates. Well, healthy living can be achieved only by eating wholesome foods. A diet that focuses on mere survival itself makes keto diet inconsistent.
Usually, the most readily available energy source in our body comes from glucose, which is produced in the body when you eat carbohydrate-rich foods. Once you limit the carb intake, the body turns to other energy sources like fat that are otherwise stored in the body.
That is how the fat in the body is broken down into ketone bodies and used to release energy. While the keto diet can bring quick results in weight loss, it isn’t an ideal healthy diet.[1]
Here we bring you five reasons why the keto diet is anything but healthy!
No doubt that a keto diet gives quick results in weight loss but once you resume your normal diet, you will gain the lost weight quickly.
A low carb diet results in loss of muscle tissue and causes the body to lose water. This muscle tissue loss may jeopardize weight management once a normal diet is taken up.
Moreover, it becomes very difficult for the body to again maintain high or moderate carbs intake while resuming to a normal diet. This makes a keto diet inconsistent.
In order to function properly, our body requires a well-balanced diet that includes all the food groups.
So if you think practically, limiting an entire food group of carbohydrates will devoid your body of different essential metabolites with fluctuated body’s functioning.
Many carbohydrates are good carbohydrates. They are the complex carbs, which are, for example, found to be very beneficial for people suffering from diabetes.
Complex carbohydrates found in whole grains and millets keep the stomach sated for a longer period of time and help control food intake. This helps to shed those extra kilos in a more sustainable and doable manner.
Keto diet may lead to a brief encounter of hypoglycemia at the beginning of the diet regime. This is due to the fact that our body is customised to run on sugar and carbohydrates for energy.
Cutting down this source of energy and rapidly changing to fats for energy will affect the body and naturally, the body will take time to adapt to this new diet.
When the body burns fats for energy, the body might go under hypoglycemia. This is very dangerous for your health in the long run
Similarly, people who have diabetes and are insulin-dependent should never opt for a keto diet since they are more susceptible to hypoglycemia. [2]
It is already established that a low carb diet is pretty difficult to sustain. This is because; you cannot maintain this diet on a daily basis. Once you resume a normal diet after a keto diet, your body will put on weight again.
Similarly, a keto diet may also result in nutritional deficiencies in the long run. Therefore, it is not feasible to adopt a keto diet for weight loss.
Fad diets have their own side effects and the keto diet is no different.
One of the temporary side effects of the keto diet is that it can lead to fatigue. When the body is deprived of carbohydrates as its energy source, it loses glucose – the primary source of energy.
This may put the body into a confusion mode that may lead to fatigue in many people. In addition, the keto diet may also lead to kidney issues & bone health issues.
The side effects of keto diet seem to exceed the benefits. Though it works well for weight loss and cholesterol reduction initially, it is not sustainable in the long run.
Keto diet causes fatigue and hypoglycemia which makes it a poor diet for diabetic patients in the long run.
The other side effects of the keto diet are an irregular menstrual cycle in women, decrease in bone density, bad breath, constipation and issues with sleep.
It is worth mentioning that other side effects could not be determined because studies could not track keto dieters who followed the diet on a long term basis. This tells that a keto diet is unsustainable.
Here’s is what we at Trueight advise –
Instead of neglecting the entire food group – carbohydrates or low- carb, you can go for their moderate consumption. The complex carbohydrates that are found in whole grains are in fact, beneficial for the body.
Moreover, carbohydrates are found to be required for the complete breaking down of fat. So, it is very important to eat a well-balanced diet that includes all the food groups.
No diet is beneficial if it compromises your health. So don’t just try to lose weight. Try to lose weight healthily, instead.
FAQ’s
Q: Is keto diet good for health?
A: No, keto diet is not good for health.
Q: Why keto diet is unhealthy?
A: Keto diet is unhealthy because it has numerous side effects and cannot be followed in the long run.
Q: Is keto diet good for weight loss?
A: Keto diet works for weight loss but is not good for weight loss. When you resume normal diet, you will gain the lost weight.
Q: Why keto diet is bad
A: Keto diet is bad because it ignores an important food group – carbohydrates. Carbs are the primary source of energy and without it, the body will develop weakness.
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The post Keto Diet: Not An Ideal Diet For Good Health appeared first on Truweight Blog.
An investigation by Radio-Canada's Enquête found over 30 women, implanted with suburethral slings, felt the need to have the devices surgically removed in the United States because they no longer trust that urologists in Quebec can perform the surgery properly.
More than 750 front-line nurses are to be laid off under a "massive downsizing" at Alberta Health Services, the United Nurses of Alberta said Friday.
When you think of a healthy snack – do you picture pizza? Because you can. These Zucchini Pizza Bites with Garlic Basil Yogurt Dip combine the delicious flavors of pizza with wholesome ingredients, like California dairy. The result is a veggie packed pizza snack! You can make these two recipes together or enjoy them on […]
The post Zucchini Pizza Bites with Garlic Basil Yogurt Dip appeared first on Run Eat Repeat.
If you’re anything like us, you’ve got a fridge full of leftovers that could last you till next Thanksgiving. Keep things interesting (and healthy) with these three simple recipes that combine a few holiday staples to create all new dishes you’ll love.
1. Thanksgiving Leftover Casserole
2. Thanksgiving Breakfast Cups
The post 3 Recipes to Repurpose Your Leftovers appeared first on The Leaf.
The Quebec government wants to expand the criteria for accessing medical assistance in death in the province, the provincial health minister announced this morning.
Michigan health officials are reporting the state’s second death associated with an outbreak of vaping-related lung injuries.
Fasting Basics: What to do if you are struggling to get through your fast? Part 3
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Dr. Fung explains this in the FAQ section of the Members area. Check this out and many more videos from Dr. Fung and Megan Ramos
TFM Members
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It’s time to own your decisions, says coach Terri Lance
As you practice behaviour change – as far as fasting, your way of eating and your meal timing are concerned – a huge piece of the internal work is to keep addressing your mindset. One way to strengthen your mindset and confidence is to catch yourself using words that might be less helpful, and replacing them with those that can empower significant changes.
There are many popular quotes you’ve probably used to encourage others that sound something like: ‘Try, try again…’ or ‘Just keep trying.’ The overall concept of ‘trying’ is timeless and useful when it comes to reminding us to not to give up just because something is challenging, takes a while to achieve or we did not succeed in this particular attempt. But, ‘trying’ can also undermine us at times.
This concept reminds me of one of my professors’ pet challenges to his classes. When we would say that we would ‘try’ to do something, he would place an object in front of us and ask us to try to pick it up. When we would inevitably pick up the pencil or piece of paper, he would quickly correct us: “I didn’t say to pick it up. I said try to pick it up.” His point was that there wasn’t really an action ‘of trying’ that resulted in the desired outcome.
I listen to a lot of podcasts. On health, nutrition, fasting, biohacking, motivation, psychology, spiritual practices and others. A concept I recently heard discussed in an episode really stood out to me, and I hope that sharing it with you can help you make a shift in your word choice that can lead to a bigger shift in confidence and behaviour change. Similar to my professor’s focus on the effect of the word try, the entrepreneur in the podcast episode shared their advice to others to ‘decide’ instead of ‘try.’
If this resonates with you, ‘decide’ what you are going to do rather than ‘trying’ to do it. And, when you repeat your plans with yourself and others, own the decision from a place of certainty versus tentativeness.
When you frame your efforts as: “Today, I am going to try to fast for 24 hours,” you leave open a window of doubt that you can actually do it.
But, when you say: “I decided that today I am fasting for 24 hours,” you assert the idea with more resolve and as a more determined outcome, not a chance result.
My hope is that you can incorporate this way of thinking and talking about your efforts and feel stronger in your ability to succeed. If you decide to fast or eliminate sweeteners, for example, and you own this decision by stating it, you communicate more solidly your projected outcome, rather than implying that by trying you you may or may not succeed.
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Try these Honey Garlic Chicken Wings next game night
Wing night just got a whole lot yummier! Check out this recipe from our friends at truLOCAL! Sweet, sticky and full of flavour, these simple honey garlic chicken wings will become a dinner- and game-time staple!
PLUS, don’t forget to use our exclusive promotion code IDM25 to get $25 off your regular sized box of locally-sourced meat & fish!
truLOCAL is a Canadian company that connects consumers to local farms, giving them access to high-quality meat and fish products that are often hard to access otherwise. truLOCAL lets you shop online, with delivery to your door if you’re in one of their distribution areas.
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Are you getting the nutrients you need to succeed?
Check out this slide from Dr. James DiNicolantonio’s PowerPoint on “Needed nutrients.”
Overall, our food is now 30% depleted in vitamins and minerals compared to just 100 years ago and this will only get worse. We need to start utilizing biodynamic farming methods and other traditional farming practices to bring the nutrients back to our food.
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Dr. Fung’s new cookbook is less than a month away
The release of Dr. Fung’s new book – The Obesity Code Cookbook: Recipes to Help You Manage Insulin, Lose Weight, and Improve Your Health – is two weeks away!
The Obesity Code Cookbook makes it even easier to follow Dr. Fung’s weight-loss advice. Mouth-watering recipes—from slow-roasted pork shoulder to chia pudding and almond cake—showcase healthy fats, nutrient-dense foods, and low or no carbs.
The Obesity Code Cookbook will be an indispensable tool for home cooks looking to lower insulin, lose weight, manage diabetes, or simply lead a healthier, longer life.
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The post TFM Round Up – November 29, 2019 appeared first on The Fasting Method.
The Quebec government and the province’s federation of medical specialists have signed an agreement they say should limit service interruptions in hospitals across the province.
Fewer people are dying in Cape Breton hospitals this year compared to last year, but the mortality rate is still the highest in the country, according to the Canadian Institute for Health Information.
With his community in the middle of a devastating suicide crisis, the chief of the Makwa Sahgaiehcan First Nation in Saskatchewan has made the six-hour drive to the provincial legislature looking for a prevention strategy.
Hi friends! Happy Friday! I hope that those of you who celebrated yesterday had a safe and happy Thanksgiving. Ours was filled with family, lots of amazing food, and time outdoors. Not much more you could wish for. (Ok, just one thing: that the Pilot could have been here, but alas he was doing that work thing.)
The day started off bright and early (a little too early). I made breakfast burritos for the girls and they watched a show while I caught a quick Peloton ride. After spinning, I put Nana’s egg casserole in the oven (the best!) and we got ready to head to Kyle and Meg’s for breakfast.
At their house, we drank coffee, ate breakfast, watched the parade, and looked at the Black Friday sales fliers. It was such a fun and relaxing start to the day.
We came back home, and I put the finishing touches on Ina’s roasted maple carrot salad. (I made the dressing and did the first roast of the carrots the night before. This way they only needed to roast one more time with the maple syrup for about 15 minutes. I also started soaking the cranberries that morning since I knew we’d be gone most of the day.) Instead of goat cheese, I used this nut cheese from Whole Foods and it was AWESOME. It was a little tangy and paired perfectly with the remaining ingredients. (The salad was totally gone by the end of the night, so I don’t think anyone minded a lil cashew cheese.)
We packed up everything and headed to my Uncle’s house for Thanksgiving dinner with my dad’s side of the family. It was SO much fun watching all of the cousins run around. They’re all getting to the ages where they just want to play, all day long, and it’s a blast watching them together.
Plate #1:
(We have a family member who is Celiac, so there were a ton of gluten-free options at dinner including stuffing, gravy, and two types of pie. I’ve been avoiding gluten and dairy for the most part because of the dang gallbladder situation but was going to eat whatever because Thanksgiving. I ended up eating gluten-free all day, maybe had a small amount of dairy, and my stomach didn’t hurt at all, which was very much appreciated.)
The dessert spread:
So thankful for this little crew right here. <3
Now it’s another favorite holiday, Black Friday, and I thought I’d share some of my top finds! Are you shopping today? Let me know what you’re going after! I’m going to do most of our shopping online, but hit up Lowe’s for a new Christmas tree and World Market for gingerbread houses.
Gap 50% off everything! Here’s what I’m ordering for the girls: Christmas dresses, emoji pajamas, this tie dye sweater, ALL the leggings, and long-sleeved graphic tees.
Madewell 30% off. Love this ruffle front top, this metallic dot top, and this turtleneck sweater dress. This is the pom pom sweater I posted recently.
Shopbop big fall sale. This cozy coat is so cute, these leopard leggings (!!!!) and this metallic dress.
Carbon38 30% off with code THANKS30. This has become one of my favorite spots to get workout gear! I’m obsessed with these holiday leggings (I wear them for barre all the time) and these tri-panel leggings.
Lululemon free shipping and returns. Perfect chance to stock up on Align pants and foil print Wunder Unders.
LOFT 50% off with code INDULGE. Love this penguin sweater with the black skirt, this shimmery sweater dress, these rhinestone hoop earrings, and this beanie.
Get the Equilibria All is Calm CBD box here! This is the CBD I use and love. Use the code FITNESSISTABF for 20% off.
J Crew 50% off! Some top picks: a leopard blazer, flannel pajamas, oxford shirt for the mister, and Liv would loooove this dress.
Banana Republic 50% off. This sequin slip dress is gorgeous and I always like their shoe selection.
Kate Spade 40% off with code TGIBF.
Old Navy 50% off the entire store! I love this sale to stock up on winter pajamas for the girls.
Express 50% off everything. I have and love this jumpsuit and this sweater.
Treat yourself with a Fit Guide! Use the code BLACK FRIDAY and get 50% off any of my Fit Guides here. The most popular ones are Lean Machine and Home Workout Warrior. These are 12-week plans (text workouts that were strategically designed to progress over the 12 weeks) with meal ideas and bonuses.
Beautycounter: Get 15% off site wide and FREE shipping on orders over $50. Shop it up here! (There are minimal exclusions and holiday sets are included in the promo.)
This is also the perfect time to join Band of Beauty if you haven’t already. It’s our VIP program and gets you:
A free gift (right now it’s a full Overnight Peel, valued at $63) if you spend over $50
Free shipping all year for orders over $100
and 10% back in product credit
It’s only $29 to sign up for the year!
If you’re looking for recommendations for the sale, here are my top picks:
More top picks from the holiday collection here. If you need help with recommendations, please let me know! gina@fitnessista.com
Gift guide for her is here! My gift guide for the kiddos will be up early Monday morning if you’re shopping for the kids this week.
Dyson vacuum. I use this every day. It’s so great for crumbs, spot cleaning, dog hair, and easily carrying up and down the stairs.
A Peloton. This is my #1 favorite purchase of the past year and a half and I still use it 2-3 times a week. The Pilot uses it and loves it, too! Use my code to get $100 off if you decide to treat yourself with one! The code is XXKJQU
Nespresso. I’m always pumped when hotels have one so it might be time for us to upgrade.
Dyson hair drier. My friend has this one and is obsessed with it. It might be time for me to go for it…
Hope you have a wonderful day! I’ll be back on the blog Sunday morning with our December mindfulness challenge. <3
xoxo
Gina
The post Thanksgiving recap + Black Friday steals appeared first on The Fitnessista.
Since our bodies are unable to produce omega 3, it is essential for us to obtain them for our diet or supplements. Omega 3 is one of the highly essential fats required for the benefit of our body and mind. One of the most popular form of omega 3 is fish oil and is easily available in the market.
Omega 3 can be taken round the year; however, it offers special benefits in winter. It reduces inflammation in the body, which in turn reduces joint pain. It keeps the skin moist and reduces dryness.
Regular consumption of omega 3 supplement protects your eyes, reduces the risk of heart disease and keeps the liver healthy. Omega 3 is also known to reduce menstrual pain in women, improve mood and reduce anxiety. Recent studies have found its use in fighting depression.
The sun is a major source of vitamin D. The absorption of vitamin D highly depends on your skin colour. People with lighter skin colour, tend to absorb more vitamin D compared to people with darker skin and in winters, absorption of vitamin D reduces drastically, as most people spend time indoors due to the drop in temperatures.
Vitamin D boosts your immunity, is important for the maintenance of normal bone and muscle function, it helps reduce depression and improves energy.
Vitamin C is easy to obtain through diet. Citrus fruits like oranges, berries, pineapples and strawberries are a good source of vitamin C. If these fruits are not part of your diet, then you can easily get vitamin C chewable tablets available in the market.
Vitamin C keeps allergies and colds away during winter time. It is loaded with antioxidants and is a great immunity booster.
The human body is capable of producing vitamin A itself from beta-carotene. A good source of vitamin A are carrots, eggs, sweet potato, Spinach and tuna.
Vitamin A is not only good for your eyes but it also known to improve immunity, reduce the risk of infections and also is very helpful in preventing skin acne. It also supports a healthy immune system and bone health.
However, not your typical supplement, this oil provides a powerful dose of vitamin E. If you suffer from flaky, dry and itchy skin this oil can be highly beneficial in battling these conditions in winter.
You can mix it with your regular moisturizer to get soft and supple skin. Vitamin E is a powerful antioxidant that protects your skin from free radical damage.
It reduces skin itching, minimises scars on your skin and also helps treat wrinkles and fine lines.
The post 5 must have supplements for winter appeared first on Health Total.
If struggling to sleep is a routine; your body’s natural repair mechanism needs attention. Like many others, if you chose to live in denial, you’re putting your health at a great risk! You might be surprised to learn that sleep is the latest factor to be associated with coronary heart disease. Sleep is essential for a healthy heart. People who don’t sleep enough are at a higher risk of cardiovascular disease and coronary heart disease- regardless of their age, weight, smoking and exercise habits. Getting enough quality sleep is important if you want to lower these risks. Researchers understand that sleeping too little causes disruptions in underlying health conditions and biological processes like glucose metabolism, blood pressure, and inflammation. Sleep deprivation may lead to hypertension, increased sympathetic nervous system activity, increased heart rate, and vasoconstriction, causing cardiac overdrive. The same may be true for oversleeping.
During sleep our blood pressure tends to be lower. It is likely to rise if you are sleep deprived, putting an unhealthy pressure on the heart to work harder, often leading to heart ailments. Normal sleep ensures normal blood pressure levels. Sleep deprived individuals often display elevated levels of C-reactive proteins in the blood indicating a heightened state of inflammation in the body, which is a major risk factor for heart disease, stroke, cancer and diabetes. They also tend to have higher levels of the stress hormone cortisol which puts the body in a state of high alert and leads to weight gain and increased insulin levels, factors which stress the heart. Cortisol is also responsible for the overall puffy look we are familiar with when we haven’t slept well.
The amount of sleep necessary varies from person to person but generally, most people need 7-8 hours a day for optimum performance. Those who sleep for less than five hours per day, stand a 40% higher risk for coronary heart disease as lack of sleep narrows the coronary arteries which could precipitate a heart attack. Less sleep leads to irritability, impatience, an inability to concentrate and moodiness, which leaves us tired. Studies have found that short naps could help counter the harmful effects of sleep loss.
Tips to improve sleep: –
We are increasingly losing out on our sleep to the internet, television and other distractions of modern life. Alternative medicine has always emphasized on the importance of sleep in maintaining good health. Now we have scientific evidence that suggests how lack of sleep is connected to major illnesses.
(As published in Hindustan Times dated November 25, 2019)
ANJALI MUKERJEE, Nutritionist, Founder Director-Health Total, having health centres in Mumbai, Delhi, Bangalore, Pune.
Health Total treats obesity & other health related disorders.
Contact numbers: 1800 266 0607 / 022-672 66888
For further information, visit www.health-total.com
The post Can lack of sleep lead to heart disease appeared first on Health Total.
A Toronto plastic surgeon could face a class-action lawsuit over allegations that he breached the privacy rights of patients by recording them - sometimes in a state of undress - without their consent using surveillance cameras inside his clinic.
Ready or not, here they come…
In case you’ve missed the glaring lights and blaring commercials, it’s official… the holidays are upon us. And Thanksgiving, with all of its food-based traditions, promises to put your weight loss willpower to the test.
According to research from the Calorie Control Council, a typical traditional Thanksgiving dinner can clock in at 3,000 calories. Add to that apps and drinks, and you’ve got yourself a 4,500 calorie meal—that’s more than two times the average daily intake. This same source reports that the average Thanksgiving enthusiast may fill up on close to 230 grams of fat—the fat equivalent of three sticks of butter.
But with a little planning, you can make it through Thanksgiving without putting on more stuffing. Check out these 23 simple strategies sure to help keep the “trim” in your turkey day:
1. Don’t skip breakfast
Don’t “save space” for dinner. We all know what happens when we don’t eat all day—we become ravenous and are more likely to gobble up everything in sight. Plus, when it comes to weight loss, the old adage that breakfast is the most important meal of the day may very well hold true. In a study in the journal Obesity, overweight people who were dieting and ate more calories for breakfast than dinner lost more weight compared with subjects who ate larger evening meals. Make sure to opt for a morning meal that’s high in protein like an egg white veggie omelet or non-fat Greek yogurt with fresh fruit—this will help keep you feeling fuller as you head into the potential diet dark hole that is Thanksgiving dinner.
2. Work in a workout
Be sure to get a good sweat session in before you dive in to dinner. A study published in 2009 in the American Journal of Physiology revealed that vigorous exercise may suppress a key hunger hormone for up to 30 minutes after workouts and can increase the levels of an appetite-suppressing hormone for as long as three hours after exercise. Not convinced? Get this: A 2013 study published in the journal Neuroreport revealed that participants who exercised craved healthier foods, like fiber-rich beans and veggies rather than those packed with refined sugar (think cookies and cakes). The researchers discovered that physical exercise may be linked to reduced activity in the food-responsive reward regions in the brain which, in turn, are linked to a reduced preference for unhealthy high-calorie foods.
3. Don’t pick as you prep
A tiny taste here, a tiny taste there. Before you know it, you’ve consumed a meal’s worth of calories. You don’t normally pick all day long, right? So don’t start now. Eat your regular meals at your regularly scheduled times and limit your splurges to small selections at dinner time. Your waistline will thank you.
4. Bring a helping of healthy
Volunteer to bring a side of roasted veggies, fresh salad or fruit tray, so that if all else fails, you’ve got one healthy option to pile on your plate! Try these delicious Brussels Sprouts with Apple—they’re simple to make and totally guilt-free.
5. Drink water before and during your meal
In a study published in 2015 in the journal Obesity (Silver Springs), participants who drank 500 milliliters of water 30 minutes before a meal lost more weight than those who did not drink up prior to chowing down. But don’t limit your liquids to the time before your meal. Sip water throughout your Thanksgiving meals to keep you feeling fuller and slow down your gobbling.
6. Nix the rolls
Pass on the bread bowl and you could save yourself anywhere from 100 to 200 calories, plus the 100 calories in the butter you would have slathered all over it. With so much food at your disposal, we doubt you’ll even miss it.
7. Use a smaller plate
A study published in 2015 in the Cochrane Database of Systematic Reviews revealed that when people—even the health conscious—were given larger plates, they consistently consumed more food than those using smaller plates. The same held true for non-alcoholic beverages consumption—the larger the glass, the bigger the gulps. Opt for a smaller plate at dinner and chances are good you’ll stick to smaller portions.
8. Veg out
Time and again research confirms that high-fiber foods, which provide volume in the body and take longer to digest, help you feel full longer—on fewer calories. Help yourself to high-fiber foods like fruits and veggies, whole grains and bean dishes. Just don’t fall for dishes drenched in butter or creamy sauces, which can be loaded with calories and fat.
9. Fine-tune your turkey selection
For many, it just wouldn’t be Thanksgiving without the taste of turkey. Just make sure to opt for white meat, and don’t eat the skin. With this simple swap, you could save 7 grams of fat and over 50 calories (for a serving size that’s roughly equivalent to a deck of cards). Might not sound like a lot, but tiny trimmings like these can pile up quickly.
10. Put your fork down between bites
Based on a study published in 2014 in the Journal of Academy of Nutrition and Dietetics, increasing the number of chews during meals can extend the duration of those meals, reduce the speed at which people eat, and lead to less food consumed. Make an effort to put down your fork and chew your food several times before diving in to your next bite. Bonus: You’ll actually taste all of those fabulous flavors when you slow down!
11. Be a ‘Chatty Cathy’
The more you talk, the slower you’ll eat. The slower you eat, the better the chances of your body signaling it is full before you overeat. See #10.
12. Be mindful of extras
Between the gravy, butter and creamy dressings, Thanksgiving add-ons can be total fat traps. Try seasoning your food with spices and herbs, and opt for vinegar-based dressings.
13. Don’t drink your calories
A 12-ounce bottle of pumpkin beer is somewhere in the 200 calorie range. A five ounce glass of spiced apple wine can clock in at 271 calories. Think you’ll save tons of calories avoiding alcohol? Not exactly. A 16-ounce glass of apple cider can cost you almost 230 calories. Wash down your meal with water (see #5), sparkling water, tea or coffee instead and your waistline will thank you.
14. Step away from the table
Once you’ve eaten a normal-sized dinner, kindly remove yourself from the table so you don’t start mindlessly munching. Head to another room in the house or better yet, engage in some good old fashioned family fun (see #15 and #16!).
15. Start an active tradition
Holidays are all about traditions, right? Start a new ritual, like a family football game or a group stroll around the neighborhood. Studies have shown that going for a walk instead of hitting the couch, about 15 minutes after a meal may improve digestion and blood sugar control, and will burn some extra calories. Plus, stepping away from the table for a bit may save you from diving into another pile of potatoes.
16. Focus on the fun
Take the focus off of food and put it back where it belongs—on spending quality time with your loved ones. Bring board games or DVDs. Share in a few rounds of post-dinner charades. Or gather up the troops and hit the local soup kitchen to help serve dinner to the less fortunate. Forget the food—there’s fun to be had!
17. Wait 20 minutes before even considering seconds
Stick to this rule of thumb: If you’re still hungry after 20 minutes (the commonly accepted amount of time it takes for your stomach to send your brain the “I’m stuffed” signal), you can go back for seconds.
18. Ask the hard questions before heading back for more
Before hitting the buffet for a second round, ask yourself if you’re really hungry. Sometimes just seeing a large spread can make us eat more. In fact, in a study published in 2005 in the Journal of Nutrition Education and Behavior, when moviegoers were provided stale popcorn in big buckets, they ate 34 percent more than those given the same stale popcorn in smaller tubs. In the case of fresh popcorn, those given large tubs ate almost 50 percent more than those given medium-sized buckets. If you aren’t just being thrown off by a sizable spread, ask yourself: If I could have seconds of just one dish, which would it be? Then opt for that option only.
19. Skip seconds if you plan on doing dessert
Survey the food scene before you dive in for seconds, and map out a strategy. If grandma’s rhubarb pie is on your radar, don’t stuff your face with more stuffing. If you yearn for candy yams year-round, don’t get chummy with the crumb cake. Decide on one or two indulgences you’d like to try ahead of time, and don’t eat everything in sight before you get to them.
20. Don’t be guilted into gobbling
While it’s nice that aunt so-and-so brought her world-famous pie, that doesn’t mean you have to eat it. If you’re going to enjoy foods you might normally avoid, make sure you do the picking. Feel uncomfortable refusing? Tell your aunt you’re too stuffed but you’ll take it to-go. If you’re lucky, she’ll forget, if you’re not so lucky and she piles on the pie, give a loved one your leftovers.
21. Fill up on fruit for dessert
Remember how we told you to bring healthier dishes (see #4)? A fruit tray is a great option. That way, when everyone else is pigging out on apple pie, you can enjoy some fresh apple slices with a sprinkle of cinnamon.
22. Leave the leftovers
If you can get away with it, leave the doggy bag for the other diners. While one day of indulging won’t destroy your diet, several in a row certainly can. Pass on the extra potatoes and remove all temptation tomorrow.
23. Don’t miss the point–family!
We bet that this time next year you won’t even be able to recall what exactly you ate at Thanksgiving this year. The taste of dessert is fleeting; memories with your family are forever. Take this time, when there is no work or school or real life to worry about, and enjoy the time you have with your loved ones. Cherish the company, not the food.
The post 23 Tips for a Healthier Thanksgiving appeared first on The Leaf.
Excitement is in the air for pumpkin spice lattes, knee-high boots and autumn leaves. Fall is here. But so is cold and flu season.
We’ve all heard recommendations from the Center of Disease Control (CDC): Wash your hands, don’t share food or drink, and don’t touch your face.
But did you know that what you put on your plate matters, too? That’s right: When it comes to cold and flu season, food really can be your secret weapon.
The Academy of Nutrition and Dietetics recommends the following nutrients for immune boosting benefits: Protein, vitamin A, vitamin C, vitamin E and zinc. Including adequate amounts of healthy fats and protein may also aid in cold prevention.
To make navigating immune-boosting nutrition easy, we’ve listed six foods to stock up on this winter to ensure you get important cold fighting nutrients:
1. Eggs
Eggs are nutritional powerhouses that are easy to incorporate into your daily routine. They’re chock full of protein, and protein is critical to the formation of bacteria and virus fighting antibodies, says Wesley Delbridge, R.D., a spokesperson for the Academy of Nutrition & Dietetics.
And it doesn’t stop there. Eggs are one of the few food sources of vitamin D. Research has shown that vitamin D benefits your immune system, muscle function, heart health, brain development and mood.
Hard boil a dozen eggs on Sunday. Pop them in your bag for a quick mid-morning snack, or slice atop your afternoon salad. One large egg counts as one PowerFuel for those following the Nutrisystem program.
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2. Citrus Fruits
Citrus fruits contain one of most well-known antioxidants, vitamin C. Vitamin C protects you from infection by increasing antibodies and boosting immunity. Studies have not confirmed that vitamin C will prevent colds, but recent research suggests the use of vitamin C may shorten the duration and severity.
Consume whole versions of citrus fruit to limit added sugar (think oranges instead of orange juice). The whole fruit contains loads of fiber that will keep you feeling fuller longer.
The options are colorful and fruitful. Two medium kiwi or mandarin oranges, one medium orange or one cup of papaya or pineapple are wonderful options for those on the Nutrisystem program. Each counts as one SmartCarb; dense in nutrients with a low to medium score on the Glycemic Index.
3. Yogurt
Listen to your gut. It may hold the key to avoiding sniffles and fevers as the snow comes rolling in. Your gut contains both good and bad bacteria, and is responsible for more than just digestion. It accounts for 50 percent of the body’s immune response. The good bacteria boosts immunity and decreases cold duration, keeping you healthier and in fighting shape if that cold does come knocking on your door.
Choosing yogurt with live and active cultures will boost gut health with its powerful probiotics. Greek yogurt works well too and adds some additional protein keeping you fuller, longer. Choose plain yogurt and add fresh fruit to limit added sugars. One cup of nonfat yogurt counts as one Powerfuel on the Nutrisystem program.
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Read More4. Sunflower seeds
Sunflower seeds may be small but they are mighty. They pack a double punch with vitamin E and zinc. Vitamin E fights those filthy free radicals roaming around your body that will weaken your immune system leaving you more susceptible to colds and flu.
Zinc is rarely mentioned, but very important to your health. Zinc has the ability to function as an antioxidant and also prevents free radicals from injuring cells. In 2013, researchers found that zinc prevents the immune system from excess inflammation. This gives us some insight as to why zinc lessens the severity and duration of our colds.
Zinc is often found in over-the-counter lozenges, but its best to consume zinc in its food form. Too much zinc can have adverse health effects so don’t overdo it. Rosanne Rust, MS, RDN, LDN of Rust Nutrition recommends adding sunflower seeds to salads or rice dishes for both a zinc and vitamin E boost.
5. Sweet Potatoes
The delicious orange potato has gained popularity over the years. Sweet potato mash, fries, chips and noodles are appearing in recipes and on restaurant menus.
This is good news for cold and flu season since these little sweeties are chock full of vitamin A, a fat soluble vitamin that helps fight off infection. One medium sweet potato provides more than the daily recommendation for vitamin A.
It’s no surprise that most germs invade your body through your eyes, nose, and throat. Vitamin A helps keep these mucus membranes open and healthy, aiding in the fight against cold season. As most vitamins are multifunctional, vitamin A not only prevents germs from entering your body but increases your body’s immune response if they do.
A half cup serving counts as one SmartCarb on the Nutrisystem program.
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Read More6. Tea
As far back as 2003, studies have confirmed tea’s immune-boosting effects. Researchers believe tea can fight against infection by priming the immune system for potential attacks.
A study published in 2011 by BMC Complimentary & Alternative medicine suggested green tea prevented healthcare workers from contracting the flu. The magic ingredient? Catechins, antioxidants found in green tea. As an extra bonus, catechins have been proven to fight prostate, colorectal and breast cancers.
Chamomile tea has been deemed an immune-boosting herbal tea. The Journal of Agriculture Food Chemistry published a study in 2005 suggesting that chamomile tea boosted antibacterial activity when participants consumed five cups a day.
Unsweetened is a free food for those on the Nutrisystem program. Add some flavor with squeezed lemon, peaches, mint or ginger for a warm treat. Sensitive to caffeine? Herbal teas are naturally caffeine free.
The post Fight the Flu: 6 Foods For a Stronger Immune System appeared first on The Leaf.
