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The second study used questionnaires to measure the whole grain intake of more than 158,000 women and nearly 37,000 men taking part in the Nurses' Health Study, Nurses' Health Study II, and Health Professionals Follow-Up Study. All three studies have been following the health of Americans free from diabetes, heart disease and cancer over long periods of time.

Foods and ingredients considered whole grains were: whole wheat and whole wheat flour, whole oats and whole oat flour, whole cornmeal and whole corn flour, whole rye and whole rye flour, whole barley, bulgur, buckwheat, brown rice and brown rice flour, popcorn, amaranth and psyllium.

Results showed that eating two or more servings a week of oatmeal was associated with a 21% lower risk of diabetes, a 15% lower risk for added bran and a 12% lower risk for brown rice and wheat germ, when compared to eating less than one serving a month.

There was a 19% lower risk of diabetes with eating one or more servings a day of whole grain cold breakfast cereal and a 21% lower risk for the same amount of dark bread, again compared to eating less than one serving a month.

These statistics held true even after adjusting for body mass index and other lifestyle and dietary risk factors for diabetes, the study said.

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Add fruit, veggies and grains to diet to reduce type 2 diabetes risk by 25%, studies say - Martinsville Bulletin

Mesomorph refers to body types with a naturally high muscle-to-fat ratio. People with this body type typically respond well to weight training, finding it easier than other people to build and maintain muscle. They may also find it easier to gain or lose weight.

Everyone has a different body type. However, according to one theory, there are three main body types, and most people fit into one or a combination of these categories.

There are broad distinctions between the body types. These mostly relate to how easily someone gains weight or muscle, as well as the natural shape of their body.

In this article, we discuss what a mesomorph body type is and the best diets and workouts for people with this type.

The mesomorph body type tends to include a medium build with higher-than-average muscular development and relatively low body fat. People may describe it as a naturally athletic physique.

William Sheldon first introduced the term mesomorph in the 1940s as one of three body types, or somatotypes. These somatotypes are general categories that many people might feel describes their body type.

Some people may think that they have a combination of somatotypes, while others might not fit into any of the categories.

Mesomorphs tend to be athletic and strong due to their high muscle-to-fat ratio, which might give them a muscular chest, shoulders, and limbs. Their weight distribution around the body is usually relatively even.

People with a mesomorph-type body gain muscle and weight easily. Typically, they are able to lose weight quickly, but they can also find it easy to gain fat. Therefore, mesomorphs may need to watch their calorie intake or stay active to avoid gaining weight. A combination of weight training and cardio usually works best for mesomorphs.

People with mesomorph-type bodies tend to be suited to sports and have good posture. For example, many studies suggest that athletes in basketball, boxing, martial arts, strength training, swimming, track and field, and volleyball typically have mesomorphic characteristics.

Sheldon also introduced ectomorphs and endomorphs as other possible body types.

Ectomorphs have low muscle and fat. They usually have a lean body shape with long limbs. People with this body type might struggle to gain weight or muscle.

Endomorphs have high body fat with a curvy figure. They can gain weight and muscle quickly, but struggle to lose it again.

In reality, many people might have a combination of these different body types. For example, ecto-endomorphs keep more fat on their lower body and have thinner upper bodies. This weight distribution creates a pear-shaped figure.

Endo-ectomorphs have more fat on their upper body with a slimmer lower body. Other people might feel as though they have features of all three body types.

Some people will have a good idea of what body type is closest to their own. For others, it is less clear.

It can help to think about how easy it is to gain weight. Mesomorphs and endomorphs both gain weight quickly, whereas ectomorphs find it more difficult to gain weight.

Another factor is muscle gain. Mesomorphs and endomorphs gain muscle quickly, while ectomorphs do not. An endomorph would have a rounder or curvier figure than a mesomorph.

The best diet for a mesomorph will depend on their health or fitness goals. Mesomorphs tend to gain weight easily. Therefore, they may need to be careful to eat a healthful and balanced diet or keep active to avoid excess body fat.

According to the American Council on Exercise (ACE), the calorie needs of people with a mesomorph body type are slightly higher than those of people with other body types. They generally respond better to higher protein diets.

Those who have put on weight may wish to reduce their portion sizes and calorie intake. However, those wishing to gain muscle should aim to increase their calorie intake while sticking with healthful foods.

A healthful diet should include a variety of foods. For mesomorph body types, the ACE suggest splitting meals into thirds: one-third protein, one-third vegetable (or fruit), and one-third whole-grain carbohydrates (or healthful fats).

To achieve a lean and muscular physique, it is important that people incorporate both cardiovascular and weight training into their workout routines.

A person with a mesomorph body type who wishes to lose weight should prioritize cardiovascular exercises.

For optimal results, ACE recommend high intensity interval training (HIIT). HIIT involves alternating bursts of intense exercise with intervals of lighter activity or rest. People with low fitness can start with lower intensity forms of cardio, such as walking.

Mesomorphs who wish to gain muscle can prioritize resistance exercises, such as weight training. Generally, mesomorphs tend to respond well to weight training and gain muscle quickly.

Depending on the persons fitness goals, weight training should include a mixture of exercises that target different muscle groups. For optimal results and muscle gain, people should perform a low-to-average number of reps with moderate-to-heavy weights.

It is also important to change the workout routine regularly and ensure adequate rest and recovery.

Everyone has a different body type. Some people will feel that theirs is closest to a certain type, such as mesomorphic. Others might feel as though they have a combination of body types or do not fit into any category.

Being familiar with their somatotype may help a person determine their health and fitness goals. For example, mesomorphs may require more calories than others and may find it easier to gain lean muscle mass if they perform certain exercises.

People may wish to consider consulting a nutritionist or fitness professional to create an effective diet and exercise plan for their body type and goals.

Link:
Mesomorph body type: Definition, diet, and working out - Medical News Today

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I think we can agree that:

We live in a fast-paced world today that demands a lot of our time. Whether it be family, job, or social activities, our time is valuable

So when we want to lose weight, we are faced with many obstacles in our daily lives.

We want something easy to follow, fits our lifestyle and actually works.

As someone who has been through thecarousel of all the diet plans that dont use these concepts, there is an answer.

It is called the Omad Diet, or otherwise known as Eating One Meal a Day.

If you are looking for a simplified way of eating, want to eliminate calorie counting, and want to see those pounds come off,the OMAD diet might work wonders for you.

The Omad Diet can be a relief of other complicated diet plans out there that have many confusing eating patterns or instructions.

There are increasing studies that show that increasing meal frequency does not promote weight loss.There are also many otherlong-term studieson humans showing how fasting can be beneficial in longevity.

Heres my interview in the video below on how the Omad Diet changed my life

Letstake a look at the OMAD diet,how it works, why it works, andwhether it is the right approach for you.

Omad is a form of intermittent fasting that can also be referred to as a 23:1. This means you are fasting for 23 hours and eating within one hour. You would not be consuming any caloric beverages or food outside of your one-hour eating time frame.

With the Omad diet, you can choose to eat whatever meal you choose with no restrictions inside of your eating window. However, it will be better for your long-term overall health, to choose a healthy balanced plate containing the food groups.

If your ready to get started right away and want a full understanding of how to succeed with Omad, be sure to get The Complete Guide to the Omad Diet. The book gives myeasy to follow plan, recipes(to get you started),and all the necessary tools for healthy long-term success.

There is really no guesswork when it comes to following the OMAD diet. You basically consume all your calories in one single sitting.

No counting calories, no small sacks with nuts (or other low-cal meals), and no need to prep meals for the entire week. If you want pizza for dinner, go ahead!

If youve ever dieted and failed in the past, you will know that eventually, those cravings kick in.

Since you can eat anything, within reason of course, on a daily basis, you are in control of those cravings.

If you want a piece of pie or cake for dessert with your meal, it is possible if it fits into your eating window. If you want a burger and fries, you dont have to wait until your next cheat day.

Contrary to what some others believe, youre less likely to feel depleted or exhausted on the OMAD diet. In fact, many have reported feeling more energized. Since you dont have that heavy lunch sitting in your stomach after a lunch-time date, you wont have to worry about it weighing you down.

Increased energy can also lead to increased production in your work or social life.

On most diets that you have been on in the past, you have probably had to restrict yourself to meal choices and planning.

With the Omad Diet, there are no restrictions on what you eat. You can eat all or whatever foods that you crave on a regular basis with your meal. This is one of the major physiological benefits of eating one meal a day.

By knowing you can enjoy more of the foods you love, you build a healthier relationship with food over time. You will also be more likely to have long-term success because you wont feel deprived of all your choices.

Like most others, you have probably tried countless diet plans, regimes, and eating schedules in the past. With the OMAD diet, it can not only be just a diet, but a long-term lifestyle change.

If a friend invites you out for a meal, you can go. If you want to enjoy something fun where food is involved, you dont have to feel guilty about it.

Simply knowing you can have what you want in larger volumes, is going to help you change your mentality towards food. Food no longer becomes the enemy.

Within your 1-hour eating time, there are no restrictions on what food or beverages you can consume.

The only restrictions will come outside of the eating window.

You might be wondering what you can drink. If you do get hungry during the day on the OMAD diet, there are some things you can do to stave off the hunger until your eating window approaches.

In terms of beverages, you can drink teas, coffee, and other liquids as well. Coffee is a great suppressant as it does help you keep hunger at bay (or any caffeine).

There are no restrictions here. You are free to eat whatever you would like or what your cravings are.

Of course, for long-term health reasons, try to make healthy choices with your one meal a day. If you choose to eat items that arent as healthy a couple nights a week, make sure that you are supplementing the loss of nutritional value.

Also, be sure you are following the 4 ones rule and consuming all your calories within one hour, or you will not see the results you are looking for.

Keep in mind that everyone is different and your body will react differently to different food choices you make. Account for this and plan accordingly.

Try to make educated decisions as you plan your meal, whether you are on the OMAD diet or a combination of other diets at the same time.

You may find dozens of online articles, forums, and posts questioning the OMAD diet.

There are many myths out there about eating one meal a day.

Historyshows the OMAD diet is not a new concept or diet.

Many will still cheat on their diets following the small-meal approach. Many will also get off track even when working with a nutritionist.

Further, there is more proof and research that has been conducted showing that the OMAD diet is a healthy approach that helps the body burn more fat when trying to lose weight. You are also encouraged tosupplementwhen doing the OMAD diet to ensure youmeet your nutritional needs.

As is the case with any diet you try, there are positive and negative remarks about it. The diet plan is by no means unhealthy. However, it is not something every person can follow.

It will take dedication, and it is going to require a learning curve for you to stay on track. Planning well, in the beginning, will ensure long-term success. With this being said, it is a great way to incorporate the foods you love each day while reaching your health and body goals. You simply must try it. You can also try out other types of intermittent fasting and see what works for you.

Many say that when following this approach to eating, they feel as if they are not dieting at all.

It is a diet because any eating pattern we choose is considered a diet. You technically are on a diet, even when eating one meal a day.

However, the simple fact that you can truly eat what you want and are not depriving yourself makes many feel they are not dieting at all. This is one of the main reasons why people find it so easy to stay on track once they begin the OMAD diet.

You can truly eat nearly anything you would like during your eating window each day and have more flexibility in food choices. You are also able to go out and enjoy meals with friends.

Like anything else, trying new things allows you to find what works best for you. The same is the case for dieting. The OMAD diet is a healthy eating plan/lifestyle that will allow you flexibility in your food choices.

It will also help you reach your goals.

For those who are disciplined, love food, and can follow the one meal a day lifestyle, it is a routine that works wonders. Just as it has for myself.

It can help you attain your diet/physique goals and is truly something easy to follow once you get the hang of it.

There truly is no time frame or limit in place. If you want to try to lose a few pounds within a 3-month window, you can try the diet out for three months.

However, eating one meal a day can be much more than just a short type of intermittent fasting.

Eating one meal a day can truly become a lifestyle, just as it has for me. There are people who have literally followed the OMAD diet for years. They have maintained an exceptional physique, feel great, have the energy they desire, and state they will never go back to any other lifestyle or eating pattern.

For some, it simply does not work. Some people do not have the dedication or focus and will start picking at food during the course of the day. If this is your case, you might be best served with trying to mix things up and do a few diets or eating patterns during the course of a week. This might help keep you motivated, focused, and help you avoid those hunger pains.

The choice really comes down to you and whether you are in it for the long haul or simply trying something new. Maybe you like to mix things up during the course of a week and try the OMAD diet for a short of a period of time.

We can help in ourcommunity forumsto answer any questions about being on the OMAD diet if you are just starting out or have been doing it for any length of time.

This is going to be a case-by-case answer, but I always encourage exercise for long-term health.

For some, you are already exercising and fairly active. This is where the whey protein supplement is going to come into play on the days that you are working out. It is going to give you an added energy boost, and it is going to help you regain protein losses on days where your body is depleted.

So, if you are already working out and plan on continuing to do so, then you can follow the OMAD diet and reach the goals you have in mind.

If you do not work out, should you begin?

This depends on your goals, but exercise is always encouraged for a healthy lifestyle.

If you are trying to lose weight aggressively, you might want to start working out a couple times a week. It will help increase the caloric deficit each week, which in turn is going to result in more calories lost.

For a more aggressive approach, you can calculate your Total Daily Energy Expenditure using the TDEE Calculatorto help with your planning.It will also result in more weight loss in a shorter period of time. If you are trying to maintain, you may choose to not incorporate exercise.

Choosing to work out on the OMAD diet or not is not going to hinder your progress (especially if you are just trying to maintain). But, if you do choose to work out, you will find it extremely beneficial to incorporate protein into your meal on the days you are hitting the gym. It will help your body maintain its strength and ability to work on the days you feel more fatigue.

Like anything in life, variety is the spice of life. Although some people do the OMAD diet and nothing more, you can incorporate other types of intermittent fasting. As a matter of fact, some people are far more likely to fail if they restrict their mentality and ways of training.

The best approach is to try things out and see what works for you. You can even try to mix things up if you are in a slump.

Many people confuse this one with the OMAD diet; however, they are not the same. With this pattern, you basically fast for an entire 24-hour period (no eat window) and you do this once or twice a week. Once your fast concludes, you eat a normal-sized meal.

As discussed above, this is where you consume one meal a day (anytime during the day within a 4-hour eating window). You consume your meal within one hour.

If you have the patience for it, you can even do the diet approach where you eat several meals a day.

However, it is important that if you choose to mix things up or if you choose to do the OMAD diet daily, you are CONSISTENT. Consistency is also important to maximize your long-term results.

You must dedicate yourself to your goals. You must be willing to do things the right way and you must maintain the proper attitude when you choose to diet.

If this is what you are trying to do at the present moment, whether for a competition or for beach season, then the OMAD diet might not be ideal.

To get bigger, most people need to pack on the calories; in some cases, they need 4000 to 6000 plus calories. This is increasingly difficult on the OMAD diet, even for the eater with the biggest appetite.So, spreading meals out during the day is much easier to ensure the caloric intake is met. Although the OMAD diet can work, it can be very difficult to incorporate.

This is also true with the concept of lean gains. The better approach is the 2- to 3-meal-a-day eat window. Your body will get more out of this eating pattern. Again, the OMAD diet is not off limits, but it might not deliver the best results for the period of time you want to see them.

For those who are trying to bulk up or make some lean gains for the summer season, you might not benefit as much on the OMAD diet. Someone simply trying to shed weight will find it more beneficial.

You might want to give the OMAD diet a try for a period of time and see how your body is going to react to it.

It is not a diet everyone can follow, and in some instances, you are not going to see the results you want to see. If this is the case, you can try mixing things up. You could approach your meal choices differently.

Dieting of any kindis difficult at first, so its better to have a planned approach. Also, be sure to choose an eating window that matches your lifestyle to ensure long-term success.

The Omad diet is certainly an easy to follow and simple approach that completely changed my life and I encourage you to give it a try.

Have more thoughts or questions about the Omad Diet?

Have your own success story?

Share your comments below or visit mycommunity forums.

Read the original post:
Omad Diet - The One Meal A Day Diet (Everything To Know)

Getty Images / Sean Gladwell

You may have heard the term "FODMAP" being thrown around a lot lately -- especially regarding a low-FODMAP diet. Is this a new trend ordiet craze? What even is a FODMAP? I spoke toVictoria Albina, holistic nurse practitioner and breathwork facilitator, to get the rundown.

Read more:What is an anti-inflammation diet and how does it work?

The term 'FODMAP' is an acronym for Fermentable Oligo-, Di-, Mono-saccharides, and Polyols. In short, they are fermentable carbohydrates found in many of the foods we commonly eat. Albina explains that FODMAPs are "naturally occurring short-chain carbohydrates that are generally not well absorbed in the small intestine. For most of us, these foods help prevent digestive symptoms by feeding the good bugs that make up our intestinal or gut microbiomes."

For a person with a healthy digestive system, FODMAPs are nutritionally beneficial and often high in fiber, which further help optimize digestion.

Garlic is a high-FODMAP food.

Many of the foods we commonly eat contain FODMAPs. According to Albina, "Many fruits, vegetables, beans, legumes, pulses, dairy, gluten and non-gluten grains [and] some artificial sweeteners contain FODMAPs."

While most beans, wheat and dairy products are high in FODMAPs, nuts and seeds are considered low-FODMAP. Cruciferous vegetables like broccoli, Brussels sprouts and cauliflower are high FODMAP, as well as members of the onion family, including garlic. The University of Virginia has acomprehensive list of high- and low-FODMAP foods.

Foods high in FODMAPs are beneficial for most people because of their nutritional content. But, Albina explains that for those with sensitive digestion or digestive disorders like Irritable Bowel Syndrome (IBS) and Small Intestine Bacterial Overgrowth (SIBO), FODMAPs can be disruptive to their system. Consuming FODMAPs with one of these conditions can cause discomfort including abdominal pain, gas and bloating.

Some nuts are high-FODMAP, including cashews and pistachios.

The low-FODMAP diet is only for individuals who are experiencing digestive distress and is not a trendy new diet everyone should try out. "I do not recommend a low or no FODMAPs diet if you don't have a diagnosed reason to follow such a restrictive plan," explains Albina.

Albina warns, though, that even for individuals with IBS and SIBO, the low-FODMAP diet should be a short-term approach. "It's important for balanced nutrition to have foods like beans, broccoli, berries, onions and garlic in your diet. Without these foods, your gut microbiomes can be severely impacted, and there are no studies showing the benefit of a low- or no-FODMAP diet for longer than a few months, maximum," she said.

If you want to try a low-FODMAP diet, test it out for a short period of time and then start to reintegrate FODMAPs once your digestive symptoms dissipate. Albina cautions long term use of "such a diet can not only negatively impact your microbiome but it can lead to a loss of oral tolerance, meaning you can become sensitive to more foods in the long run."

Not all veggies are low-FODMAP, but most leafy greens (like spinach) are.

Additionally, being on such a restrictive diet can lead to other health concerns, she explains. "Frankly, I think this diet can be a set-up for disorder eating, easily. I tell folks to test out different FODMAP foods and to keep in small quantities of any FODMAP containing food they can tolerate, don't just cut it out because it's on a list. Learn tolisten to your body!"

If you think a low-FODMAP diet may be helpful in overcoming gut issues, talk to your doctor to see if it's the best protocol for you.

"It's important to work with a functional medicine provider or naturopath to diagnose and properly treat the underlying condition, not just to avoid whole food groups. The goal of this diet is to reduce symptoms so you can do the things that help you not need the diet -- finding and treating the bacterial overgrowth, parasites and more; getting your nervous system regulated so you have good motility; and healing your relationship with your body, your health and your digestion," Albina shares.

The bottom line: The low-FODMAP diet may be helpful in the case of specific medical situations but is not something worth exploring just as a health craze. Otherwise, enjoy your broccoli and garlic -- your body and taste buds will thank you.

Looking for more information? This complete guide to the Low-FODMAP diet will help you navigate the popular nutrition plan known to alleviate IBS and other digestive disorders.

This article was originally written for Chowhound by Sara Weinreb.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

The rest is here:
The FODMAP diet: How it can fix your digestive issues - CNET

What is the Anti-Inflammatory Diet for IBD?

The IBD-AID was derived from the Specific Carbohydrate Diet (SCD) and modified with current research on the human microbiome. Research has shown that IBD patients have an imbalance of gut bacteria, which contributes to inflammation. This diet helps to restore balance between helpful and harmful bacteria while promoting good nutrition. The IBD-AID has three phases to treat flares and progress to the ultimate goal of maintaining remission. Every day incorporate the four fundamental components on the IBD-AID:

1. Probiotics

2. Prebiotics

This is only a partial list of pre- and probiotic foods:

Probiotic Foods

Prebiotic Foods

Plain Yogurt

Oat groats, Steel-cut Oats, (rolled just ok)

Aged Cheese

Bananas

Fermented veggies

Ground Flax seed, chia, hemp seed

Kefir

Garlic

Miso*

Onions

Microalgae

Chicory root

Pickles

Artichokes

Raw honey

Leeks

Fermented Cabbage*

Asparagus

Kimchi*

All vegetables, some fruits

Tempeh* (grain free)

Legumes

*contains both pre-and probiotic components

3. Avoidance

4. Good Nutrition

A: Coffee and tea are allowed in moderation, but please use non-dairy milk and allowed sweeteners, such as raw honey.

Please check with a trained dietitian to see which phase of the diet you should be starting in or if you have any other questions.

If you are currently experiencing a flare or any bleeding, you should select foods from the Phase 1 portion of the diet. This phase of the diet is appropriate for those experiencing urgency and frequency of bowel movements or pain, and is helpful for patients who have recently been hospitalized. At this stage, you may not be able to tolerate many foods. In particular, the texture of the food is important. This phase emphasizes soft-cooked or pureed food using a blender, depending on your personal tolerance.

Example foods: smoothies, well-cooked oats, ground flax or chia seeds (if you can tolerate ground seeds see below) pureed soups, pureed vegetables, yogurt and miso (good sources of probiotics), and ground lean meats and fish

Your symptoms have improved significantly, but you may still be experiencing some symptoms. At this stage you may be able to tolerate some fiber, but may still have some difficulty digesting foods very high in fiber or fat. More fibrous foods are added in this phase, in the form of soft cooked vegetables and pureed beans/lentils. Use the foods list as a guide to help you advance to this stage. Remember to drink plenty of water and increase probiotic foods when adding fiber to your diet!

Examples of foods to add at this phase: soft greens (butter lettuce, cooked collard greens, baby spinach without stems), well-cooked lean meats, aged cheeses, nut butters, tomatoes, pureed berries with seeds strained out, and foods baked with IBD-AID friendly flours (bean flour, nut flours).

You are feeling stronger and are becoming more comfortable eating a greater variety of foods. Your bowel movements are well controlled and solid.

Examples of foods to add: stir-fried vegetables and meats, shellfish, citrus fruits, whole beans, and apples (ideally cooked).

Note: Each persons ability to tolerate foods will be different, and foods will have to be added or removed from the diet depending on your individual tolerance. Please discuss any dietary questions with your dietitian. When adding new foods, it is normal to experience some mild stomach upset. However, if you notice a continued increase in bowel frequency/urgency or a prolonged decrease in the quality of your stools, please consider removing the new food from your diet or talking with your dietitian.

**All phases build upon each other and foods specified for earlier phases can also be eaten in later phases: Phase I recipes can be used in Phase II and III. Phase II recipes can be used in Phase III etc.

BreakfastBanana Oat SmoothieGreek Yogurt or Kefir (Optional: with maple syrup or honey)

LunchCaribbean Avocado SoupCarrot and Coriander SoupNonnies Zucchini Omelette

DinnerBaked Fish in a Parcel with Miso SauceIron-rich Shepherds Pie with Sweet Potato Topping

Snacks and dessertQuick & Easy Pumpkin TreatHomemade Chocolates

BreakfastSlow-Cooker OatsBanana Almond Oat PancakesScrambled TofuEarly Morning Smoothie

LunchButternut Squash BisqueWatermelon and Microgreens SaladSues Stuffed Mushrooms

DinnerRoast chickenTofu Stir Fry with Zesty Almond SauceSpaghetti Squash with Tomatoes, Basil, & Farmers Cheese

Snacks and dessertsMango SalsaCheddar Cheese CrackersBanana MuffinsHoney and Vanilla Roasted Pears

BreakfastKale & Fruit SmoothieFrittata with Squash and Celeriac Home FriesGluten-Free Granola and Yogurt

LunchRed Pepper and Tomato SoupMediterranean Chickpeas and VegetablesCoconut Curry Red Lentil Soup

DinnerCannellini Beans with Kale and WalnutsChickpeas With Sole And SpinachTofu Stir Fry with Miso Sauce

Desserts and SnacksCinnamon Apple MuffinsGuacamole and Cheddar Cheese Crackers

1. Get prepared

2. Relax

3. Ask Questions

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IBD Anti-Inflammatory Diet

Tired? Relief, for most parents, is not likely on the way. At least not anytime soon. Time constraints, social pressure, a lack of safety nets parents have their hands full without a pandemic. But add that to the mix and its a recipe for getting run ragged. This means whatever little extra energy you can get, youll take. The good news is that there are small things anyone can do to get (at least some of) that energy back. So quit the fourth cup of coffee and try these daily energizing hacks instead.

1. Eat BananasBananas are full of electrolytes like potassium that stabilize vital signs like blood pressure, and carbs that provide energy. In a study at the Human Performance Lab at Appalachian State University, researchers found that eating a banana before biking 75km was equivalent to drinking a carbohydrate-loaded sports drink in terms of the energy boost it provided (but minus the added sugar that can make you crash and burn.)

2. Give Electronics a CurfewYour computer screen, tablet, and smartphone all emit a blue light that makes it easier to read stuffbut wreaks havoc on your sleep cycle. Thats because blue light sends a signal to your brain that its daytime, not bedtime, and this causes your body to stop producing melatonin, according to research, a natural chemical that helps put you to sleep at night. Turn off your phone an hour before bed and grab a book instead.

3. Practice the Cobra PoseEveryone knows yoga calms you down, so it might seem counterintuitive that it also boosts your energy. But many of its moves, like the Cobra Pose, focus on expanding your chest area, allowing air to flow to and from your lungs more freely and carrying oxygen the stuff that gives your muscles energy into your bloodstream. To practice the Cobra, start by lying facedown on the floor. Bend elbows, place hands by your shoulders, and push up through your palms, straightening your arms and arching your face toward the ceiling. Breathe in and out five times, then release.

Are you and your family playing more board games in recent months?

Not really We've always been a board game family.

No, we don't really play board games.

Yes, we play at least once a week.

Yes, we play as often as we can.

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4. Time YourselfBy nature, humans are deadline-driven. Our best and most efficient work tends to be done when the clock is ticking. This relates to your energy level in two ways: First, assigning every task you do a time limit naturally gets your adrenalin going, snapping you out of your sluggish state. Second, forcing yourself to complete your to-dos in a set number of minutes keeps your day from spilling over into your night, and giving you back some free time to unwind with the family.

5. Drink WaterSure, you hear it all the time. But do you follow the advice a chug your way through 8-10 glasses of H2O daily? Its not so much whats in water thats good for you (its calorie-less), but rather, without it, your body starts to wilt. As little as 2 percent dehydration can lead to decreased endurance, increased fatigue, reduced motivation, and a drop in cognitive functioning (thats code for thinking slower), according to an analysis in the journal Nutrition Reviews.

6. Keep Your Bedroom CoolThe warmer the air, the worse your sleep quality according to scientists at Harvard University. Your circadian rhythm (the bodys sleep/wake cycle) is influenced by your core temperature: Warmer body temps signal time to wake up, while lower body temps indicate its time to sleep. The hotter the room, the higher your core temperature, the poorer your sleep quality. For the optimal sleep experience, set your thermostat to around 65 degrees, according to the National Sleep Foundation.

7. Jump SquatsExercise moves that require explosive power and elevate your heart rate trigger the release of endorphins in your bodyfeel-good chemicals that naturally raise your energy level. Jump squats (stand, bend knees, jump straight in the air, return to squatting, repeat) are the perfect combo of both cardiovascular exercise and resistance training (feel those quads burn). Do 3 sets of 10 jumps, 3 times a week.

8. Snack on AlmondsWhere to begin? M&Ms (or Skittles or whatever candies-by-the-handful you have been wolfing down at your computer) are full of sugar. This provides an instant energy kickbut also guarantees that an hour later, your motivation levels will come crashing down. Almonds, on the other hand, are jammed with magnesium (two ounces of almonds contains about 50 percent of your RDA for the mineral), a nutrient that plays a critical role in stabilizing your bodys blood sugar levels while aiding in energy metabolism. That means you get the needed energy boost without any of the rollercoaster ups and downs from junk food.

9. Work in 90-Minute CyclesYou know you cant hammer all day and expect to have any energy left by night, but its not always clear how best to divide up your time. A classic study, commissioned by the U.S. Army, found that people are most alert and productive in 90-minute cycles. What that means for you: Minimize burnout and maximize brain cells by taking a work break every hour and a half.

10. Use Blackout Shades

Even the slimmest sliver of light at night can mess with your go-to-sleep hormones, suppressing the production of melatonin by 50 percent, according to a study in the Journal of Clinical Endocrinology & Metabolism. Blackout shades do just what they say: Completely block any light from entering your bedroom, creating optimal sleep conditions.

11. Take a Walk Around the BlockEven 20 minutes a day of low-intensity exercise resulted in a 65 percent decrease in fatigue level among young adults, according to a study in Psychotherapy and Psychosomatics. Researchers found it to be particularly effective for people already fighting fatigue since low-intensity exercise doesnt put the body under any additional stress.

12. Swap Coffee for Green TeaBoth beverages contain caffeine (coffee may contain up to twice as much as tea). But the caffeine you get from green tea is likely to be more evenly released in your body, thanks to an amino acid in the beverage known as L-theanine. What this basically means is that instead of an energy jolt followed by an energy crash, youll get a smooth and steady buzz for a longer period of time. Drink one cup in the a.m., another with lunch, and a final cup in the afternoon (not too close to bedtime).

13. Go for an After-Dinner RunExercise releases endorphins and boosts serotonin production, two hormones that make you feel good and relaxed, making it easier to drift off. Despite traditional thinking, that evening exercise is counterproductive to sleep, the most recent studies say thats not the case: As long as you give yourself an hour before bed to unwind, going for a 30-minute jog is a great idea.

14. Practice Guided ImageryIf your parents ever told you to count sheep when you had trouble falling asleep, they were onto something. Guided imagerythe act of intentionally imagining bucolic and relaxing scenessignificantly improved sleep quality, while reducing fatigue and feelings of pain in post-op patients, according to researchers at the Institute of Health Sciences in Turkey. To try it, close your eyes in bed and imagine walking through a field of tall grasses, a gentle breeze blowing and the sun setting in the distance. Inhale and exhale deeply, feeling yourself walking deeper and deeper into the field. If your mind wanders, bring it back to this image and refocus.

15. BurpeesThe fitter you are, the less energy it takes to do everything. And the more energy you save, the less fatigued you feel. You follow? Good. One of the fastest ways you can whip yourself into shape, according to a study in the Journal of Strength and Conditioning Research, is through high-intensity, cardiovascular-resistance exercises like burpees. Begin this move on the floor in an extended pushups position. Jumpy your feet towards your hands, knees bent. Push through your feet and jump vertically in the airhands overhead and legs straight. Land in a squat, place hands on the floor in front of you and jump feet back into an extended pushup again. Do a pushup. Repeat sequence 10 times.

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How to Get More Energy Through Diet, Exercise, Sleep, and Other Habits - Fatherly

Bloating can make the stomach feel swollen, hard, and its generally quite uncomfortable.

Your bloating pain may be caused by eating certain gassy foods, or by eating too fast or too much.

But, one of the best and easiest ways to limit your risk of bloating is to cut back on the amount of peas in your diet, it's been revealed.

Peas are a type of legume, which are one of the worst instigators of bloating pain.

READ MORE: Stomach bloating warning - why you should avoid eating apples

"Bloating is a common digestive complaint, and it can be caused by a weak digestive response combined with eating certain foods," said A.Vogel's nutritional practitioner Alison Cullen.

"[Legumes] category includes peas, beans and lentils, which are infamous for causing gas.

"Legumes are FODMAPs, a group of carbohydrates that are notoriously difficult for the body to digest, and they typically cause problems for people with sensitive digestive systems, such as people with IBS.

"If your bloating is triggered by legumes then sometimes persevering is the answer. Start with small portions of legumes and slowly build up your portion size."

Peas and other legumes may also be triggering your bloating pain due to the way they're cooked.

They should be soaked and rinsed thoroughly during the cooking process, while also making sure that they're soft when eaten.

If you regularly feel bloated after eating peas, try switching to salt-free tins of precooked peas, added Cullen.

Failing that, you may want to consider swapping your legumes altogether for tofu, which is an easy alternative, she said.

Stomach bloating may also be caused by constipation, trapped wind, irritable bowel syndrome, or even by swallowing too much air.

You could swallow air by drinking through a straw, or by talking with your mouth full of food.

Speak to a doctor if your bloating symptoms dont go away, said the NHS. It could be caused by something more serious, including ovarian or bowel cancer.

While stomach pain is unlikely to be caused by a type of cancer, it's always worth getting it checked by a medical professional.

Read more:
Stomach bloating - the vegetable you should avoid at dinnertime or risk trapped wind pain - Express

The slimming process usually begins with a change of the usual diet. To get rid of hated kilograms people willing to take sometimes in the most unexpected experiments with food, however, they can lead to chronic diseases. Experts called the 6 most dangerous for human health of diets.

In the first place was malouglevodnomu diet. They imply a complete rejection of uglevodov. Meanwhile, these organic substances perform an important function. The authors of these diets claim they allow you to lose up to 1 kilogram of body weight per day, but few of them says that the imbalance in this supply can cause serious disruptions in the different systems of the body. No less dangerous mono. They imply the use of only one food product, whereby a person can lose up to 6 pounds of weight a week. They threaten a complete imbalance of active components, which can not but affect the health. Also experts do not recommend to get involved with ketodienes. This diet involves the rejection of carbohydrates, and for quite a long time. As a result starts quite a dangerous process ketosis. It helps the body to extract energy from fats. As a result, a large number of ketones that can literally poison the body. Such diets can be used only under the supervision of a specialist.

Next is interval fasting. This diet exposes the body to huge stress, which could lead to pancreatitis and cholelithiasis. Paleodiet experts consider outdated. It involves eating meat, fish and vegetables. This rejection of other products is fraught with lack of iron, iodine and other beneficial trace elements. Especially, this diet is contraindicated in women after 50 years. She threatens to thinning bones and osteoporosis. Completing the list of protein diet. When they used a large amount of protein, but the consequences are dire. Such food increases the load on all the internal organs, especially the gastrointestinal tract and kidneys, resulting in different chronic diseases.

Read more here:
Experts have called the 6 most dangerous to human health diets - The Times Hub

The key to living longer could be to eat a healthy, balanced diet - including at least five portions of fruit and vegetables every day - as well as regular exercise. But you could boost your life expectancy by avoiding red or processed meats, it's been claimed.

Maintaining a healthy lifestyle, including a well-rounded diet is crucial to prolonging your lifespan.

You could also boost your lifespan by doing regular exercise. Its the miracle cure weve all been waiting for, according to the NHS.

Making some small diet or lifestyle changes could help to increase your life expectancy and avoid an early death.

One of the easiest ways to lower your chances of an early death, and bowel cancer, is to avoid red or processed meats, it's been revealed.

READ MORE: How to live longer - the supplement that could help boost your life expectancy

People that regularly eat the meats are more likely to develop bowel cancer, said dietitian Juliette Kellow and nutritionist Dr Sarah Brewer.

Everyone should avoid processed meats altogether, while limiting themselves to just 500g of red meat each week, they said.

Bowel cancer is one of the most common cancers to be diagnosed in the UK.

Most cases arise from polyp growths in the bowel, and around 40,000 new cases are diagnosed every year in the UK.

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The digestive tract is designed to extract all the goodness from our diet, they said in their book, Eat Better Live Longer - Understand What Your Body Needs To Stay Healthy.

Each part of the gut is functionally different and responds better to certain foods.

Fibre-rich foods and probiotics promote gut health, while refined foods are linked to disease.

Limit red meat to no more than 500g a week and avoid processed meat altogether. Both are linked to a higher risk of bowel cancer. Processed meat has also been shown to increase the risk of stomach cancer.

Meanwhile, you could also lower your risk of bowel cancer by eating more nuts, added the nutritionists.

Everyone should aim to eat a single serving of nuts every day - about the equivalent to around 28g.

They contain minerals, phytochemical and essential fats that keep the heart healthy and protect against bowel cancer.

Its hugely important to speak to a doctor if youre worried about the signs or symptoms of bowel cancer.

Regular exercise is a crucial aspect to improving overall health, and helping you to live longer.

People that do regular exercise are up to 50 percent less likely to develop type 2 diabetes and some cancers, said the NHS.

It may even slash the chances of coronary heart disease and stroke by up to 35 percent.

All UK adults should aim for at least 150 minutes of moderate-intensity activity every week.

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How to live longer - the dinner 'you should avoid' to protect against an early death - Express

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