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FRISCO, Texas Like everybody in these uncertain times, Luchi Gonzalez and his FC Dallas coaching staff have had to be nimble to navigate through this new, ever-changing situation.

In a conference call with media earlier this week, Luchi shed some light on how the team is doing personally and the steps being taken to maintain health and fitness during the league-wide training moratorium.

Without access to team facilities, the training staff have devised specific workout regimens the players can do from the comfort of their own homes using common household items. This can involve using shoes instead of cones, or books in leu of dumbbells.

Soon, the players will also be given nutrition guides to maintain a balanced diet over the period theyre away.

We do have a nutritionist on the team, Brittney [Bearden], who is working on getting meal plans set up for the players starting next week, Luchi said. Knowing we are currently limited, she will offer suggestions on what we can eat and what we can buy at stores while keeping in mind that going to the store may be an obstacle right now. But she will send a guide for players to follow.

Aside from basic exercises and nutrition plans, Luchi is working with his staff on creative solutions to keep their players prepared and engaged.

In terms of soccer, Im confident in my staff, Peter [Luccin], Mikey [Varas], Drew [Keeshan], Vander [Salas], Fredy [Herrera] and in the rest technical staff around me to come up with ideas to keep our players active and stimulated. We have some creative ideas for both on and off the field, or right now its more inside and outside their homes. We are going to start executing some of these ideas this weekend or first thing next week. This first week, its all about the basics and doing simple things to get into a system. Next week, we will be more confident on how we are going to move forward.

As always, Luchi also made it clear that this situation is bigger than FC Dallas, MLS andsports in general.

"Everyone be strong. Be conscious, and respectful to your neighbor by having distance. If youre helping to do so without physically touching [to stop the spread of the virus]. We are all human beings, we have our rights, and we are all in this together. Together is how we will overcome these situations. Whether youre a 20-year-old with good health or a 60-year-old person, we all have to be respectful of each other and be aware of how the virus spreads and do the right things to protect everyone."

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Catching Up with Luchi Gonzalez: How His Team and Staff Are Working Through an Unprecedented Time - FC Dallas

One of the key issues with packaged snack foods is that they are easy to over-consume, either because they are particular sweet and tasty, or because they come in large packets of which we keep on munching once they are opened.

Making a concerted effort to prepare a nutritionally balanced snack once or twice each day is the key strategy that will help you to keep your snacking under control when you do have easy access to the family fridge. One of the best options nutritionally is teaming wholegrain crackers with a protein rich topping such as cheese, tinned fish, baked beans or 100% nut spread.

Here the protein will help to keep you full in between meals, as opposed to snacks we graze on and your will keep your calories and portions under control. Even better, add some extra veges to top your crackers to further bulk up your crackers of choice.

See the article here:
The best snacks to eat when you are working from home - 9Honey

Faced with months of crippling road-closing construction outside her five-year-old bakery in downtown Massillon last year, Jamie Anania decided to take a big plunge.

She used that downtime to convert her Sugar Mamas Bakery at 44 Lincoln Way E into The Root Vegan & GF Cafe, something shed long dreamed about. The cafe, like Ananias own diet, is 100% free of animal products and uses organic produce and non-GMO products.

Here, Anania talks about her food and why it is attracting lots of enthusiastic repeat customers.

Q. Are you surprised by the quick success of your cafe?A. I guess Im a little shocked. I didnt realize there were so many vegan people in Massillon and around this area. Saturdays are usually standing-room only. It was a huge gamble, but when the streets closed and our income went to nothing, I figured its either going to be this or Ill get a job at a factory.

Q. Having eaten at The Root and talked to some customers, it seems like the key is simply making vegan food taste good.A. Everyone always expects vegan to be crunchy, flavorless and kind of blah. I dont think you should have to sacrifice flavor for health when you can have the whole package. People eat with their eyes so it should be beautiful as well as taste good.

Q. You serve things like Reubens and sausage sandwiches that use jackfruit instead of meat. How do you make that work?A. What we do is mimic foods using plant-based options. The jackfruit is a big hit. I use it for turkey, I use it for chicken, I use it in the Reuben. Its very versatile, and like tofu, it will take on the flavors of whatever youre cooking it with. Our BBQ jackfruit wrap is extremely popular, which is a big ol tortilla wrapped with organic greens, sauteed peppers and onions, (dairy-free) cheddar cheese sauce and our homemade Southwestern avocado dressing.

Q. Many vegans seem to miss cheese the most of all. What can you tell me about yours?A. When you first start venturing into the non-dairy world, dairy-free cheese can turn people off real fast because thats their one vice. We kind of just ventured into using different products and altering our recipes to come up with the perfect creaminess of cheese without dairy, lactose and hormones. We make our loaded fries, chili fries and nachos with plant-based cheese sauce. Its a cleaner version of naughty food.

Q. Do you have non-vegan customers?A. Weve had quite a few people who are not vegan come in to try it out and they find out they dont miss meat. Some people are just trying to clean up their diet. Some people appreciate diversity in food.

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The Root Vegan & GF Cafe | Behind the Food - Aboutstark.com

The placebo effect is a wonderful thing, and still highly mysterious. A person who believes they have been given effective treatment for pain or disease, even though they havent, might get better. Placebos can work even if you know they are placebos, and for reasons no one understands the placebo effect appears to be getting stronger over time. It is silly to casually dismiss findings that a medicine performs only a little bit better than placebo: placebo is already extremely strong.

It is surprising, then, that the placebo effect is first mentioned only halfway through this compendium of stories about people given terminal diagnoses for stage 4 cancer and other diseases who, for medically unexplained reasons, suddenly experience a miraculous recovery, or in the lingo a spontaneous remission. One woman goes to a faith-healing centre in Brazil and gets better; another quits her job and starts doing yoga and gets better; another accepts herself just as she is and faces up to death and gets better; a man adopts the keto diet and gets better, and so forth.

The author, a psychiatrist with a theology degree, is determined to keep an open mind about all this but not so open, the reader hopes, that everything falls out. He notes, for example, that people who attend the Brazilian healing community experience a sudden change in diet (lots of fruit juices and vegetarian meals), spend hours a day meditating, and experience the loving kindness of strangers, all of which are definitely good for you. The keto diet, in particular, might be excellent for the immune system and we know, thanks to the growing field of cancer immunotherapy, that a supercharged immune system can defeat tumours all by itself. Even forgiving those who have wronged you, some research suggests, is good for the immune system.

There are no stories here about people who became ill, changed their diet, avoided stress and still died anyway

This is all interesting and warmly related, and Rediger mainly avoids woo, as you would hope a medically trained person would though there is one dispiriting section in which he excitedly suggests that quantum physics might explain how the mind can affect the body. How, exactly? Oh, just because quantum physics apparently is showing us that some of the laws of the universe that we thought of as fixed or immutable are, in fact, not. Actually, quantum physics, too, is grounded in immutable laws. The author is in a hurry, too, to dismiss the possibility that a couple of his case studies happened to be especially high responders to chemotherapy drugs that they did, in fact, take, while also embracing their unique individuality.

Its worth noting that an ancient, moralistic view of health and disease is still encoded into the terms we use: remission originally meant forgiveness of sins, or pardon for a crime, and the potential negative implication of a book such as this, which cheers on those who experienced remission for having done all the right things, is that if you get sick, and stay sick, you have no one to blame but yourself. The sect known confusingly as Christian Science, indeed, follows the teaching of its founder, Mary Baker Eddy, that sickness is merely an illusion and can be corrected by prayer. Despite his laudable attempt to reassure the reader that being sick is not your fault, Redigers own conclusion is not a million miles from the same idea. What spontaneous healing has taught us, he writes, is that waking up to a deeper awareness of our value and strength is capable of changing our physiology. If we assume that the mind is powerful and capable of altering disease progression, it follows that a significant mental change may be capable of precipitating a significant physical change even a remission.

There is a lot of work being done with that little may. From a scientific standpoint, there is a severe issue of selection bias in the narratives the book offers. Rediger does not, after all, tell any stories about people who became ill and then changed their diet, avoided stress, embraced love, and faced up to their inevitable extinction and still died anyway. You would think there would be no shortage of such discouraging tales. Without a sense of whether they, as you might suspect, vastly outweigh the cases of amazing recovery, it is hard to draw firm conclusions. The introduction even claims that the author has discovered the foundation for a new model of medicine, but it would be irresponsible to suggest anyone decline hospital treatment in favour of positive thinking. In the meantime, the author himself at one point boasts that it is almost impossible for him to become ill. Given the timing of his books publication, one can only hope he is right.

Cured is published by Penguin (RRP 16.99). To order a copy go to guardianbookshop.com. Free UK p&p on all online orders over 15.

Read the original here:
Cured by Jeffrey Rediger review stories of spontaneous healing - The Guardian

The New York Post calls it the Quarantine 15. As insensitive as it sounds to worry about gaining weight while working from home when people are getting sick andare worried about loved ones, it's our responsibility to stay strong and healthy, to take care of others. And part of being healthy is choosing healthy foods, exercising, andnot stress-eating our way through this crisis.

If mynumber of trips to the kitchen is any indication,15 is the least of what I'm likely to gain. I literally have not stopped eating since I moved my work to my home last week. Breakfast generally starts out okay,of a little granola and almond milk (unsweetened) but then by mid-morning I am pulling out the chips, leftover (plant-based) pasta with Gardein crumbles, vegan party mix, and before I know it I've eaten the equivalent of four or five meals before 4 p.m.

What? How did I let this happen? Every day I resolve to do better, make a healthy protein-packed, green and berry smoothie, and I start out feeling like I have the best of intentions. And every day, whether on conference calls or just sittingwriting and editing, answering emails or straightening up (I do a lot of that), I find myself traipsing back to the cupboard, looking for something healthy, reaching for something carb-ladenlikethe bag oftortilla chips that never seems to go into the garbage. Salty, stale and crunchy, they hit the spot.

For help in this situation (I can't even blame stress eating, since I think it's more "bored eating" I sent a plaintive missive asking for "help" to my new favorite diet doctor, Dr. Jason, Fung, MD, anephrologist (kidney specialist) and one of the world's leading Intermittent Fasting experts, who has written three best-selling health books and founder of The Fasting Method. His newest book, Life in the Fasting Lane,co-authored with Eve Mayer and Megan Ramos, tells you everything you need to know to use this technique to get to and maintain a healthy weight and stay energized.

Dr. Fung's first interview with The Beethad put me on the right track. I started eating during a window between about 2 p.m. and 8 p.m. and then not eating for the other 16 hours on the clock. This method helped me slim down, fit into my jeans better and find myself with more energy and focus. I don't weigh myself but I can always tell how my maintenance plan is doing by how myclothing fits.

The Intermittent Fasting method helped me fit into my jeans better, without craving junk foodand this way of eating lets me feel like I was in total control of my body, my diet, and my health. I have never been a keto dieter, but IF is the most searched term of the past year, so it's safe to say more people are using IF, either with or without their keto approach, because it works.

Then, I put myself on what feels like house arrest. It's isolating and food is small comfort. So is babysitting my brother's snuggly Italian Sheep Dog, Bonnie. She actually creates a distraction and keeps me calm and less bored, so I end up eating less when I am watching her, which would be my tip. Dog sit!

Yesterday I did not exit out of myfour rooms all day. Which meant more time to circle past the kitchen and pantry for snacks. So here is what Dr. Fung has to share. And what I share with you. The idea is to put me back on track and help you avoid the inevitable desire to eat our way through the lockdown.

1. Drink Tea, and lots of it!"I've been self-isolating and drinking lots of tea. The antioxidants in green tea may suppress the appetite, but it gives me something to 'do' instead of eating. I've replaced a bad habit with a harmless habit. I have gone back to drinking tea like an Asian, which is to brew a pot of tea and keep sipping it throughout the day."

"When it is finished, I simply add more hot water to the tea leaves. I use a cup with a lid that keeps the tea hot. This is actually what I used to do as a student, when I spent many hours in my room studying, and the way my parents drink tea. I've also been changing up tea flavors every now and then. Pique Tea has some great fasting teas (I helped them develop them) with flavors like Bergamot Green and Cinnamon."

2. Stay busy."The key question to ask yourself is this: Are you hungry or are you just bored? Most of the time, we are simply bored, and that has us scrounging around the kitchen for lack of something to do. I bought myself a paint by numbers kit (surprisingly relaxing) and downloaded two ebooks from the library. I subscribed tochess.comand decided that I would try to learn the game, which I've always meant to do, but never had time for. I've also decided to spend a bit more time working out."

3. Stay out of the kitchen."Whatever you do, do NOT do your work or read or calls, etc. in the kitchen. That's an open invitation to snack. I like to go into my study and allow my natural laziness to keep me from going into the kitchen. My other favorite thing to do is to snuggle up in a warm blanket to read or watch a movie, and my natural reluctance to get out of my warm 'nest' overcome my inclination to snack."

4. Don't snack. Stick to eat in windows. Meaning set a time when you are allowing yourself to eat, and then another time window when you are not eating. Every time you snack you cause your body to produce some insulin, which we know is a major driver of weight gain. Eat those almonds but eat them with your lunch or dinner, not in between.Hunger comes in waves, so justride them out! If you feel hungry, try to distract yourself by doing something you've been puttingoff in your house like hanging a shelf or cleaning out a closet. Not only will your hunger pass, but you'll also feel relief from being able to organize your clutter!

5. Stay connected. We might have to practice social distancing in person, but that doesn't affect how we interact on the web. Connect with online communities to keep you feeling motivated. Dr. Fung and Megan Ramos offer support through their community,The Fasting Method. They offer live and interactive support groups as well as eating and fasting group challenges that are sensitive to what's going on.

6. Have a glass of water. Before you reach for something to eat,when you feel a hunger pang, drink a glass of water. We often mistake thirst for hunger. Many people find that carbonated or mineral water is especially good at suppressing appetite.

7. Practice stress reduction. Breathe, Meditate, do Yoga.with activities like deep breathing, yoga, and mediation instead of reaching for the pantry. These are stressful times and you may not even realize that you're thinking about your job, your paycheck, the market, the economy, and how long all this will last. If you are stressing you are sending cortisol through your body and that can lead you to self-soothe with carbs and other serotonin-boosting foods. Yes, there are reasons to be stressed, but being unhealthy or eating bad food won't help. Breathe. To alleviate stress before it starts, create a daily routine and stick with it. Having a routine reduces stress on the body, which can keep cravings for comfort foods at bay.

Okay. I am trying these tips!Letmeknowyour bestadviceabout staying healthy during theCOVID-19 lockdown in the comments below. I would love to hear them. I need to hear them. And of course, stay healthy out there! Write and lend me your best tipswe may even publish themat info@thebeet.com.

Continue reading here:
Worried about gaining weight during coronavirus isolation? - The Beet

A look at Google search trends shows that queries on the immune system have jumped in the last month. Obviouly an after-effect of the spread of the Coronavirus.

For those who dont know what the immune system is: It is a complex network of cells and tissues that help fight any foreign particle trying to enter the body. Though genetics play a part, the immune system is largely determined by other factors like sleep, stress and eating habits, which play a major role. The germs we are exposed to throughout our life also play a role in our immune response.

The immune system is generally stronger in people who have a balanced routine between work, food and exercise. So though we are helpless about the system we inherit, one can improve it with proper exercise, balanced diet and low-stress levels, says city-based paediatrician Dr Ashok Kolluru.

While prevention is always better than cure, for those of us who cannot practise social distancing, Dr Ashok has some advice. Social distancing is good even for people with a strong immune system, as they could be a carrier of the virus. But, for those who have to step out, it is advisable to keep at least three feet distance from people. Avoid physical contact as much as possible. Wash your hands regularly and touch minimum things from your surroundings.

He says that children need special attention, as they do not have a very strong immune system because they are not exposed to a lot of germs as compared to an adult. Encouraging them to be physically active and providing them with a balanced diet is key to keep them healthy.

Ginger tea

The oldest trick in the book to boost the immune system is to use turmeric, says dietician and nutritionist Anjali Dange. Drawing up a list of food items that will help, Anjali says, Turmeric can bolster the bodys immuno-modulating capacity. Though turmeric is an essential part of Indian cooking, it is better to consume some of it in raw form. People can make neem and turmeric balls by grinding them into a fine paste and rolling them into small balls. Preferably they should be fresh, but they can also be stored.

Recipe for Sukku coffee

The closing of schools means that children are going to spend a lot of time indoors. Anjali has a fun, productive and healthy way to meet this challenge. Fruits do wonders to the kids immune systems. So rather than serving them fried snacks or processed food, parents can try making fruit-based smoothies or popsicles at home. These will not only wkeep themengaged but also ensure they are eating healthy.

Anjali also advises replacing tea or coffee with sukku (dry ginger) tea or coffee.

For ages, sukku tea has been used as a remedy against cold and flu. Ginger is a strong antioxidant that boosts the immune system naturally. It contains vitamins like magnesium, iron, zinc, and calcium that help in countering cold viruses.

With social distancing now essential, one can hardly step out for gym sessions or yoga classes. K Ramesh, Head of the Department at Andhra Universitys Yoga Village, says that a 45-minute yoga routine daily will help people stay fit. Being fit boosts our immune system and even a single workout session will improve our ability to fight germs. So a routine that includes 10 minutes each of meditation and pranayam along with 25 minutes of stretching exercises should be good to keep your mind and body healthy, he says. For elder people who can no longer head to parks for their morning or evening strolls, breathing exercises like Kapalabhati and Nadi Shodhana are essential. Elderly people can do simple poses like katichakrasana, badhakonasana or Shavasana. They can also practise basic stretching exercises like neck rolls, chin-to-chest, ear-to-shoulder, wrists rolls and shoulder circles, he adds.

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Diets that contain a variety of fresh, nutrient-rich foods can help reduce feelings of fatigue. Such foods include kale, oats, and watermelon, among others.

However, some processed foods such as white bread and baked goods can worsen fatigue in some people.

Read on for more examples of foods that could help beat fatigue. This article also takes a look at foods and drinks to avoid, along with some general tips for boosting energy.

In general, foods that can help boost energy levels are fresh rather than highly processed. They also tend to be rich in nutrients.

Some examples include:

Whole eggs contain plenty of nutrients. According to the United States Department of Agriculture (USDA), a typical egg contains 7 grams (g) of protein. It also provides 4% of the recommended daily intake of calcium and 6% of the recommended daily intake of vitamin A.

Eggs are also a source of fats. According to the National Institute on Aging, fat provides energy and helps the body absorb vitamins.

Bananas are a good source of potassium, fiber, and carbohydrates. This combination of carbohydrates and fiber provides a long lasting source of energy.

In fact, according to one small study, trained cyclists who ate bananas performed equally to those who consumed sports drinks during a 47-mile time trial. The researchers concluded that bananas are a good source of energy, specifically before and during long periods of exercise.

Whole almonds are rich in nutrients such as fats, fiber, and protein. Both protein and fat provide a feeling of fullness and can help increase energy levels.

Almonds also contain vitamin E and magnesium. They make a great afternoon snack.

Watermelons are a great source of hydration. According to the Agricultural Marketing Resource Center, watermelons are 92% water and contain vitamin C, vitamin A, and many other nutrients.

Dehydration can increase feelings of fatigue. However, a review from 2010 suggests that proper hydration increases mental alertness and improves well-being.

Kale is a leafy green vegetable rich in vitamins, antioxidants, and iron.

Red blood cells in the body contain iron. This mineral is essential for carrying oxygen around the body for cells to use as energy. For this reason, low levels of iron can cause a lack of energy.

According to the USDA, 1 cup of raw kale also contains plenty of potassium and vitamin A.

Spinach is another green leafy vegetable rich in iron. It is also high in vitamin K and magnesium.

Spinach and kale make an excellent combination in salads.

Chia seeds are rich in nutrients. For example, 1 ounce of chia seeds contains 4 g of protein, 11 g of fiber, and 9 g of fat.

Fiber is useful for preventing blood sugar spikes around meal times. Rapid changes in blood sugar levels are another possible cause of fatigue.

Oats are high in fiber and complex carbohydrates.

The body can easily break down refined carbohydrates and use them to provide a short-term energy boost. Sugar is one example of a refined carbohydrate.

However, complex carbohydrates are more difficult for the body to break down. This makes them a longer lasting source of energy.

Some foods and drinks might increase feelings of fatigue. For example, foods that are high in sugar can temporarily boost energy, but this spike often leads to a dip immediately after.

Examples of foods that could increase fatigue throughout the day include:

There are also some general diet-related behaviors a person can try to help keep their energy levels up during the day. These include:

However, different people may respond differently to these strategies, and something that works for one person might not work for another.

Making some other lifestyle changes can also increase energy levels throughout the day.

For example, the American Council on Exercise suggest that regular exercise can prevent fatigue. A person should aim to exercise on 35 days per week.

Also, the National Sleep Foundation explain that a good nights sleep helps the body with:

These benefits can help maintain energy levels throughout the day.

Managing stress is another way to fight fatigue. Over time, chronic stress can cause symptoms such as tiredness and exhaustion. There are many things a person can try to reduce their stress levels, including meditation and exercise.

There are several foods that can help beat feelings of fatigue during the day. Look for foods that are high in protein, good fats, and fibers. Foods high in iron and other nutrients are also helpful.

It is best to avoid highly processed or sugary foods when trying to boost energy levels.

Read the original here:
Foods that beat fatigue: What to eat and other diet tips - Medical News Today

Forget counting calories or swearing off carbs the latest dietfaddoesnt put limitations on what you eat. Rather, it focuses on the when. This way of eating is called intermittent fasting (IF), and in the past several years it has risen through the ranks of popular diets, until its now one of the most-searched diets on Google, racking up hundreds of thousands of searches on average each month.

Whats the reason for its popularity? It seems a lot easier for some people. Traditional lifestyle changes tend to rely a lot on calorie counting or point watching or rules, and for some people especially people with busy lives or who feel pulled in a lot of directions that feels like a lot of work and effort. So for this, where they literally have to do nothing but skip a meal, it's just a lot easier for them to maintain, says ElizabethLowden, MD, a bariatric endocrinologist at the Northwestern Medicine Metabolic Health and Surgical Weight Loss Center at Delnor Hospital in Geneva, Illinois.

RELATED: 12 Possible Health Benefits of Intermittent Fasting

Here, we explore the ins and outs of IF, andanswer all the questions youreprobably asking.

IFis a way of eating that calls for alternating between fasting(orsignificant reduction of calorie intake)and eating at specific times, according to Johns Hopkins Medicine. Its different from other diets in that its not about eating specific foods. IF is not about depriving yourself either. Rather, its about eating your meals during a certain time frame and fasting for the rest of the day and night.

Fasting has been around since ancient times andhaspredominantlybeen practicedwithin religions,according to a study published in the Journal of the Academy of Nutrition and Dietetics in August 2015. But the version of IF thats talked about today arose in the past eight years or so. According to Harvard Health, IF became more popular around 2012 when the documentary Eat, Fast and Live Longer aired.TheJournal of the Academy of Nutrition and Dietetics study says many books on the topic were published around that time as well, including 2013s The Fast Diet, which added to the buzz. Research followed. Over the past five years, rigorous research has shown the remarkable benefits of intermittent fasting, which is behind this sudden interest, says Sara Gottfried, MD, the Berkeley, Californiabased author of Brain Body Diet.

There are a few different versions of IF (outlined below), but each version follows the basic premise of designating a certain period of time during the week meant for eating and certain periods when food and drink should be restricted (or severely limited), according to Harvard Health.

The most popular are:

RELATED: 6 Types of Intermittent Fasting

The short answer: probably. IF gets a lot of press as a weight loss tool, and I recommend it in my practice for weight loss and weight management, Dr. Gottfried says. Its linked to weight loss because not eating between meals forces the body to turn to the fat stored in cells for energy, according to Harvard Health. Insulin levels decline through this process as the body burns fat.

Lowden believes what it really comes down to, though, is calorie restriction. Overall, people tend to consume fewer calories in a smaller window of time compared with eating all day, and that's what leads to weight loss, she says. A study published in June 2018 in Nutrition and Healthy Aging involving 23 obese adults found the study participants took in about 300 fewer calories per day when participating in the 16:8 approach to IF.

Versions of IF that restrict eating after a certain time,say7 p.m.,also helpeliminate nighttime eating, whichhas been shown tocontribute to metabolic syndrome and obesity, according to astudy published in December 2018 in BMC Public Health.

Some critics, however, say the amount of weight lossto expect fromIFisnt any more significant than what youd see withother calorie-restrictive diets.A study published in the AmericanJournal of Clinical Nutrition in November 2018 found that a diet that cut calories by 20 percent resulted in a similar amount of weight loss to the 5:2 version of IF after one year. Still, IF may be a good option if you find it easier to stick to than other diets.

Here are some of theproposedbenefits of IF:

RELATED: Intermittent Fasting Helped Me Lose 48 Pounds Heres What I Ate (and When)

The following types of people should avoid IF:

Also, people who need to take medication with foodshould eat at regularintervals so as not to miss a dose, according to Harvard Health.

Its a good idea for everyone whether you have any of the conditions listed above or not to check with a doctor before starting to fast, according to Johns Hopkins Medicine.

According to Harvard Health, one theory is that exercising in a fasted state may help burn fat. Lowden explains that the body needs sugar or some sort of energy to perform well while exercising. Normally, the energy comes from sugar molecules, which are stored as glycogen in the liver. If you start exercising, youre more likely to deplete those stores and then your body has no choice but to go into a more anaerobic breakdown to give you the energy you need, she says. Instead of burning through sugars that aren't available, your body is forced to burn through another energy source: fat.

But you may not have enough energy to exercise as intensely as you normally would. Peak performance or even feeling good while exercising it's much easier to do if you eat,Lowdensays.

RELATED: Skipping Breakfast Before Exercising May Help You Lose Weight

You will likelyfeel hungry as your body adjusts to IF,but Gottfried says it will adjust. From my own experience and feedback from my patients, it gets easier, she says.According to Harvard, research has found that IF doesnt increase overall appetite. Gottfried says the 16:8 diet (or some variation thereof) seems to be the easiest for most people to integrate into their lives without feeling too hungry.

For many people, transitioning to eating this way is not easy. Per the April 2019 Nutrients research, IF can lead to migraine, dizziness, nausea, and insomnia. It can also make people feel hungry and weak in general, limiting their activity throughout the day.

Some women might stop menstruatingas a result of calorie restriction,according to the same Nutrients study.If you miss three periods in a row, its time to see a doctor, says the Mayo Clinic.

In addition to considering your health goals, follow these steps before diving into IF:

RELATED: Intermittent Fasting Offers Benefits Beyond Weight Loss, Article Suggests

Dont take the end of your fast as an excuse to go wild with unhealthy foods thatll undermine the potential success of the diet. The principles of healthful eating and breaking a fast are the same whether or not it's a normal overnight fast or time-restricted eating, Lowden says. Focus on breaking your fast with a healthy, balanced meal filled with lean proteins, healthy carbohydrates,andhealthy fats.

Pay particular attention to protein, especially if you have diabetes. In order [for people with diabetes] to maintain normal sugar levels and avoid worsening insulin resistance, we always recommend eating a form of protein with every meal, particularly when you're breaking a fast, Lowden says. Protein doesnt break down into glucose as efficiently as carbs, so it has a slower, less immediate effect on blood sugar levels, according to Diabetes.co.uk.

Gottfried says having a healthy source of carbswhen breaking your fast will help restore depleted glycogen levels.She recommends a Mediterranean-stylemeal with40 percentcarbohydrates, 30 percentprotein,and 30 percentfat.

Lowden also says your timing when breaking the fast could make a difference as well. There are studies that show people who eat their calories later in the day even if its the same amount of calories they weigh more than people who do that earlier in the day, Lowden says. According to a study published April 2015 in Nutrients , sleep-restricted adults with late bedtimes are more susceptible to weight gain because the foods eaten at night tend to be higher in fat compared with those eaten earlier in the day. Take that into consideration when youre determining your eating window.

Read more from the original source:
12 Burning Questions About Intermittent Fasting, Answered - Everyday Health

The very low carb, high fat, moderate protein ketogenic diet has been linked to a long list of potential health benefits, ranging from improved blood sugar control to decreased hunger levels (1, 2).

However, its effect on athletic performance remains a subject of controversy.

While some claim that keto can boost fat burning and enhance endurance, others note that it could drain energy levels and make muscle growth more challenging.

This article reviews some of the ways that the ketogenic diet could affect your workout.

Studies show that the ketogenic diet may improve several aspects of athletic performance.

Although the ketogenic diet may not be suitable for high intensity bursts of activity, some studies have found that it may enhance performance for endurance athletes.

For example, one study in 39 athletes noted that being in a metabolic state of ketosis improved physical endurance due to the bodys ability to use fat as an alternative source of energy (3).

However, this was observed in the context of providing ketone supplements not through following the ketogenic diet.

Another study in 20 endurance athletes had similar findings, reporting that following a ketogenic diet for 12 weeks improved performance, body composition, and fat burning during exercise (4).

Whats more, one review reported that increased levels of ketone bodies from supplements may speed muscle recovery and reduce the breakdown of protein following endurance exercise (5).

On the other hand, some research has found that it could negatively affect performance in endurance athletes by impairing energy utilization and speeding time to exhaustion (6, 7).

Therefore, more studies are needed to determine whether the ketogenic diet offers any added benefits over other diets for endurance athletes.

Some research indicates that following a ketogenic diet may help boost fat burning during exercise.

In fact, one small study in competitive race walkers showed that the diet increased the bodys ability to burn fat while working out, even during a range of different intensities of physical activity (6).

However, the ketogenic diet ultimately impaired exercise performance in these athletes.

Another study in 22 athletes found that switching to a ketogenic diet increased fat burning over a 4-week period (8).

Of course, its important to keep in mind that the ketogenic diet comprises mostly fat, which may explain why more fat is burned during exercise.

Additionally, note that fat contains a significantly higher number of calories per gram than carbs or protein (9).

Therefore, just like any other diet, creating a calorie deficit by adjusting your intake to consume fewer calories than you burn is still necessary if youre looking to lose weight on the ketogenic diet (10).

Several studies have found that the ketogenic diet could help speed up post-workout muscle recovery.

For instance, one small study reported that the ketogenic diet led to self-perceived improvements in recovery and inflammation after exercise in five athletes (7).

However, its important to note that they also experienced reductions in other measures of performance, and there was no control group, which could skew results (7).

Another study in off-road cyclists noted that the ketogenic diet reduced levels of creatine kinase and lactate dehydrogenase two enzymes used to measure muscle damage (11).

Furthermore, a mouse study showed that following a ketogenic diet for 8 weeks increased muscle recovery following exhaustive exercise (12).

Limited research suggests that the keto diet could benefit endurance, fat burning, and muscle recovery but may impair other aspects of performance. More research is needed to determine whether it may be more beneficial than other diets in this regard.

Although there are several potential benefits of the ketogenic diet for exercise performance, there are a few drawbacks to consider as well.

The ketogenic diet involves severely restricting your intake of carbs, which are your bodys main source of energy.

Therefore, switching to a ketogenic diet can negatively affect athletic performance and energy levels, especially as your body first begins adapting to using fat for fuel instead of carbs.

One small study in five people evaluated the effects of the ketogenic diet on athletic performance over 10 weeks. At the beginning of the study, athletes experienced decreased energy levels, which gradually increased back to normal over time.

Although they also experienced weight loss and self-perceived improvements in recovery and inflammation, they had difficulty performing high intensity bouts of activity throughout the study (7).

Whats more, other research suggests that increased levels of ketones in the blood could increase feelings of fatigue and decrease the desire to exercise (13, 14).

While the ketogenic diet may be fine if youre looking to maintain muscle mass, maximizing muscle growth may be a bit more challenging.

This is partially because muscle growth requires a good amount of protein, which is necessary to promote muscle synthesis and tissue repair (15).

Although exact macronutrient ratios can vary on the ketogenic diet, some versions of the diet may involve restricting protein intake.

Additionally, ketogenic diets are often low in calories, which can make it more difficult to consume enough protein and build muscle mass.

Consuming a higher number of calories than you expend throughout the day is necessary to maximize muscle growth (16).

The ketogenic diet can be low in calories, which could make it harder to increase your muscle mass. It may also decrease energy levels, especially when first getting started.

Carbs are the main source of energy for high intensity activities, such as sprinting, boxing, swimming laps, or jumping rope (17).

Therefore, following a low carb ketogenic diet may not be well suited for these types of activity.

Instead, try incorporating a variety of low intensity, steady state activities into your workout routine to get the most bang for your buck on the ketogenic diet.

Jogging, biking, rowing, and doing yoga are just a few examples of physical activities that may be especially beneficial on keto.

While you can also include any other activities that you enjoy as part of your workout routine, you may find some high intensity exercises a bit more difficult on the ketogenic diet.

The ketogenic diet may be better suited for low intensity, steady state forms of physical activity than high intensity bursts of exercise.

Some research suggests that the ketogenic diet might speed muscle recovery, boost fat burning, and enhance endurance.

On the other hand, it could impair muscle growth and reduce energy levels, especially during high intensity bouts of physical activity.

Sticking to low intensity, steady state activities during your workout is a simple strategy that can help maximize the many potential benefits of the ketogenic diet.

More:
Working Out on Keto: All You Need to Know - Healthline

For most of us, eating in line with the Mediterranean diet is a smart choice. Theres solid research that basing your diet around vegetables, fruit, beans, nuts, seeds, and whole grains can:

The Mediterranean diet also allows for some animal protein mostly chicken and fish, and some dairy foods. And pasta, red meat, and sweets are limited, but not forbidden. It includes foods that people like to eat, so its pretty easy to follow and sustainable. Its less about whats off limits, says Samantha Cassetty, RD, a nutrition and weight-loss expert with a virtual nutrition counseling practice based in New York City.

Still, changing your diet isnt easy. Every day you make about 200 food decisions its overwhelming, Cassetty says. On top of that, youre making decisions about your family, your work, and every other aspect of your life.

And then theres the time commitment. Most people dont find spending 30 or 40 minutes cooking and cleaning at night all that delightful it feels like a chore, Cassetty says. So its easy to default to takeout or something thats quick and convenient, but less healthy.

Having a plan can help. It can help you develop a strategy and game plan. Having healthy items in place can help you work on your process and reach your goals, Cassetty says.

It can save you some time, too. With the Instant Pot, you dont have to stand over it and watch your pot boil it frees up your hands to do other things. If you want to fold a load of laundry or check off some emails, it gives you some time to do that. And because its all happening in one place, it reduces cleanup. You havent made too much of a mess, Cassetty says.

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Cassetty is also a fan of the Instant Pot for Mediterranean diet meal prep. She says almost every week she makes a big batch of quinoa with equal parts quinoa to vegetable or chicken broth, cooked for one minute. It comes out perfectly. Youre just steaming it in there, she says.

She also like to prep chicken breasts with some broth, garlic, or Italian seasoning. She cooks them for 12 minutes and lets the pressure release naturally, then shreds it to add to salads, grain bowls, or tacos. You can add other seasonings and transform it into any number of weeknight dinners, she says.

Beans, brown rice, and hard-boiled eggs would also be good choices for meal prepping foods for the Mediterranean diet.

And Cassetty points out that foods dont have to come from Italy, Greece, or other Mediterranean countries to satisfy the diets requirements. You can follow its principles with foods that come from other locations and cultures. For example, bean and veggie tacos in a whole-grain corn tortilla shell would fit within the framework of the diet.

Americas Test Kitchens "Mediterranean Instant Pot" cookbook is filled with complete meals you can cook in your Instant Pot. Next time youre thinking of turning to takeout or convenience foods, prepare one of these one-pot meals instead:

This dish blends garlic, lemon, and olives in a to-die-for combination.

Prepared in single-serving ramekins, these frittatas are loaded with veggies and perfect for breakfast or lunch all week.

For this recipe, you cook the bulgur first, and you can finish preparing the tabbouleh salad while the fish is cooking. You could substitute haddock or striped bass for the cod.

Want more tips like these? NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. Sign up for our newsletter and follow us on Facebook, Twitter and Instagram.

The rest is here:
Transitioning to the Mediterranean diet? Your Instant Pot can help - NBC News

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